Cancer refers to any of the several illnesses defined by the growth of aberrant cells that divide out of control and have the capacity to invade and destroy healthy bodily tissue. The capacity of cancer to spread throughout your body is common. It is one of the four prevalent non-communicable diseases (NCDs) or lifestyle-related diseases (LRDs), along with chronic respiratory illnesses, cardiovascular diseases, and diabetes mellitus. Cancer continues to be a top health concern in the nation with serious consequences for people, families, communities, and the healthcare system. After heart and vascular disorders, cancer ranks third in terms of morbidity and death in this nation.

Throughout the globe, cancer ranks second in terms of mortality. Yet, thanks to advancements in cancer detection, treatment, and prevention, survival rates are rising for many kinds of the disease. The World Health Organization (WHO) estimates that lifestyle risk factors including smoking, drinking, eating a diet low in fruits and vegetables, being overweight or obese, and not exercising account for 30–40% of the cancer burden.

A person cannot prevent cancer with a single diet on their own. Instead of concentrating on one specific meal, make variation a goal since, in accordance with the American Institute for Cancer Research (AICR), "the synergy of substances working together in the entire diet that provides the best cancer prevention." There is evidence that eating a diet rich in plant-based foods, such as richly colored fruits and vegetables, whole grains, and legumes, can help lower the chance of developing cancer.

High-quality nutrients including antioxidants, phytochemicals, vitamins, minerals, and other elements with health-promoting qualities are abundant in plant-based diets. These foods also help you lose extra body fat, maintain a healthy weight, and lower your chance of developing cancer since they are low in calories and high in fiber.

When you see a list of "foods that fight cancer," they are frequently plant-based foods rich in phytochemicals, also known as phytonutrients. Phytochemicals are substances that can help stop chronic illnesses like cancer, they are found in plants. Berries, broccoli, tomatoes, walnuts, grapes, and other fruits, vegetables, and nuts are typically at the top of the list. Below are the detailed guidelines in achieving the anti-cancer diet.

• Consume a lot of fruits and veggies. Vitamins and minerals that are abundant in fruits and vegetables are considered to lower the risk of some forms of cancer. Also, consuming more plant-based foods reduces your appetite for sugary foods. Snack on fruits and vegetables rather than processed or sugary meals to avoid overeating. For vegetables, consume broccoli, cabbage, cauliflower, spinach, tomatoes, carrots, and garlic for vegetables. While in fruits, strawberries, papaya, mango, and grapes.
• Drink green tea. Due to its potent antioxidant properties, green tea may play a significant role in an anti-cancer diet. Epigallocatechin-3 gallate, a benign substance present in green tea, is said to inhibit the formation of the enzyme urokinase, which is essential for the development of cancer.
• Consume more tomatoes. According to research, the antioxidant lycopene, found in tomatoes, may have more antioxidant capacity than beta-carotene, alpha-carotene, and vitamin E. A nutrient called lycopene has been linked to cancer prevention, particularly for malignancies like prostate and lung.
• Use olive oil. This monounsaturated fat is frequently used in cooking and salad dressing and may be a food that prevents cancer. Many studies have demonstrated that a larger use of olive oil may lower your chance of developing some cancers.
• Use a lot of garlic and onions. According to studies, the production of nitrosamines, a potent carcinogen that mostly affect the colon, liver, and breasts, can be prevented by eating garlic and onions. The chemically active sulfur compounds that fight cancer are, in fact, more prevalent in foods like garlic and onions that have a stronger flavor.
• Eat fish. Omega-3 fatty acids are found in fatty fish like salmon, tuna, and herring, and they have been associated to a lower risk of prostate cancer.

Many of us learn to consume things that may be safe to eat but are not always the greatest choice. Make sure you do not overdo it with meals that are best eaten in modest doses when you create your meal plans. The chance of developing cancer can be raised by consuming large amounts of alcohol, processed meats, red meat, and beverages with added sugar. By providing your body with the correct nutrients, you can strengthen your immune system, avoid lean tissue loss, and increase strength and vitality. (Project Development Officer I Keishe Jan T. Aban/This email address is being protected from spambots. You need JavaScript enabled to view it./0963-1090-198)

References:

American Institute for Cancer Research. (n.d.). Food Facts Archive. https://www.aicr.org/cancer-prevention/food-facts.

Berard. (07 May 2021). Foods to include in an anti-cancer diet. https://www.eehealth.org/blog/2021/05/anti-cancer-diet.

Lee, E. (2009, September 30). Seven (Easy to Find) Foods That May Help Prevent Cancer. WebMD. https://www.webmd.com/cancer/features/seven-easy-to-find-foods-that-may-help-fight-cancer.

Link. (2017, December 18). 13 Foods That Could Lower Your Risk of Cancer. Healthline. https://www.healthline.com/nutrition/cancer-fighting-foods.

Mayo Clinic. (2022, December 7). Cancer - Symptoms and causes. https://www.mayoclinic.org/diseases-conditions/cancer/symptoms-causes/syc-20370588.

Metcalf. (2018, January 5). The Anti-Cancer Diet: Foods to Fight Cancer. EverydayHealth.com. https://www.everydayhealth.com/cancer-photos/top-foods-to-fight-cancer.aspx.

National Cancer Institute. (2021, October 11). What Is Cancer? https://www.cancer.gov/about-cancer/understanding/what-is-cancer.

Philippine Cancer Control Program | Department of Health. (n.d.). https://doh.gov.ph/philippine-cancer-control-program.

The Nutrition Source. (2023, February 2). Preventing Cancer. https://www.hsph.harvard.edu/nutritionsource/cancer/preventing-cancer.

Underferth, D. (2022, June 1). 36 foods that can help lower your cancer risk. MD Anderson Cancer Center. https://www.mdanderson.org/publications/focused-on-health/36-foods-that-can-help-lower-your-cancer-risk.