Currently there’s an estimated 2.5million people living with cancer in the UK and around 160,000 Brits die from the disease each year.
Cancer support charity Macmillan predicts that by 2020, nearly half of us (47%) will be diagnosed at some point in our lifetimes.
But experts believe that between 30% and 40% of all types of cancer can be prevented with a healthy lifestyle and diet.
We spoke to a top clinical nutritionist from Massachusetts General Hospital about what you should put on your plate to boost your health and slash your cancer risk.
In an exclusive interview with Daily Star Online, Emily Gelsomin said: “We continue to learn that what we eat can have an impact on how susceptible our bodies are to contracting cancer.
“While some foods should be taken in moderation, there are steps you can take to alter your diet to help fight against the disease.”
Here Emily explains which foods you should be chowing down on to prevent the deadly disease.
1. Protein
Firstly research suggests substituting proteins like fish, poultry, nuts and legumes for red meat helps reduce mortality risk from cancer.
Despite being named ‘the other white meat’ pork, along with beef and lamb, is considered of the red variety and all types should be limited to fewer than 18 ounces (510 grams) a week.
For most people, this translates to a maximum intake of red meat three or four times weekly, if the portion is roughly the size of the palm of your hand.
2. Whole grains
In terms of foods that fight off cancer, whole grains are a great source of fibre, which may help foster beneficial types of bacteria in your colon that are thought to aid in cancer prevention.
Other protective compounds in whole grains may affect cell signalling and gene expression linked to cancer, also helping to reduce the disease’s occurrence.
3. Dried beans, lentils and legumes
Furthermore, laboratory studies have shown that protective plant chemicals found in dried beans and lentils have slowed the development of cancer.
This may come, at least in part, from their ability to alter cell growth. Other compounds may help initiate the self-destruction of cancerous cells.
Research suggests certain chemicals in legumes may help decrease chronic inflammation, which can be a cancer risk factor, as well.
4. Leafy greens
Spinach, kale, leaf lettuce, mustard greens, collard greens and Swiss chard have a wide range of protective plant chemicals called carotenoids which are thought to work by attacking cancer-causing compounds in the body before they can do harm.
In addition some laboratory research has found the carotenoids in dark green leafy vegetables can inhibit the growth of certain types of cancer, including breast and skin cancer.
Indeed adding a little olive oil or a similar plant-based oil or avocado to your vegetables increases your body’s absorption of these protective compounds.
5. Fruit
Studies show people who eat more fruit generally have a lower risk of cancer. Specific fruits have been found to contain protective plant chemicals, like resveratrol which is especially prominent in the skins of red grapes and may help prevent the kind of damage known to trigger the cancer process.
Resveratrol is also found in other fruits such as blueberries and cranberries.
We often focus on what we shouldn’t eat instead of devoting our energy to selecting foods that offer us benefits.
Instead if you focus on trying to eat a diet that is higher in wholesome plant-based foods, like the ones mentioned above, you can help reduce the risk of contracting cancer – and feel better about your choices.
