Are cancer and diet related

Over 30 per cent of cancer cases are found to be caused by dietary and environmental factors. Though there are many dietary recommendations to reduce the risk of cancer, here are the broad guidelines that health experts recommend. A healthy diet is all about calorie balance and it should consist of 45 to 65 per cent carbohydrates, 10 to 35 per cent protein and 20-35 per cent fat.

Obesity, alcohol, and a diet low in fruits and vegetables increase cancer risk. Consumption of red or processed meat is believed to increase the risk of breast, colon and pancreatic cancer, whereas a fibre-rich diet reduces the risk of colon, breast, rectum and stomach cancer. Carotenoids have been found to reduce the risk of lung cancer. Flavonoids and catechins - nutrients that give food a bitter taste - are also anticancer agents. Garlic, onions, shallots, and leeks are rich in flavonoids. Here are some tips to reduce your cancer risk and lead an overall healthier life: 1. The recommended amount of dietary fibre is 25 g per day for women and 38 g per day for men.

Include more bran in your cereals and eat whole grain. 2. Foods rich in saturated fatty acids like meat, cheese and trans-fats like margarine are harmful. Eat food containing unsaturated fatty acids and monsaturated fatty acids such as seafood, olive oil and nuts. 3. Eat lots of raw vegetables and fruits. Broccoli, beans, tomatoes (a good source of lycopene), and all fruits, especially berry fruits, have been identified as cancer reducing diets. 4. Move from an animal-based diet to a plant-based diet. 5. Flax seed oil and pumpkin seed oil are rich in Omega 3 anti-cancer acids. 6. Daily calcium intake of at least a 1,000 mg will reduce the risk of colon cancer. 7. Eat food rich in beta carotene, vitamin C and include citrus fruits, carrot, butternut, pumpkin, spinach, broccoli, mango and papaya in your diet. 8. Take 200-400 IU of vitamin E - an excellent antioxidant - daily. 9. Don't forget green tea. 10. Expose yourself to natural sunlight for vitamin D. 11. Don't smoke. Limit alcohol consumption too, at the most, to one glass every other day. 12. Exercise to keep yourself in good shape.

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