Dietician Salih Gürel gave important information about the subject. A healthy diet can reduce the risk of cancer and many diseases, especially heart diseases, but there is no specific evidence that the diet definitely reduces the risk of cancer other than preventing obesity and reducing alcohol consumption. In other words, there is no food item that has been shown to prevent or cure cancer if eaten or drunk.
We can group phytochemicals, which have been shown to be protective against cancer in experimental studies, in four main groups.
The first of these is lignans (found in fiber-rich foods, strawberries, cherries, blackberries, cereals, rye, oilseeds; flax seeds, sesame, nuts, sunflower seeds, olives, cold pressed vegetable oils) and isoflavones (soybeans, soy products are abundant). containing phytoestrogens.
The second group includes α-carotene, β-carotene, lycopene, β-cryptoxanthin, lutein, etc. carotenoids, which are abundantly found in vegetables and fruits with yellow, red and dark green leaves. Organo sulfur compounds, which are abundant in onions, garlic and cruciferous vegetables, are also important phytochemicals in this group.
Polyphenols found in fruits and vegetables, green tea, black tea, grapes, and grape seeds are also important phytochemicals known to have protective effects against cancer. It is recommended to consume all of these foods because it is not well known whether the substances in vegetables, fruits, whole grains and legumes are themselves or their presence in foods are protective against cancer.
Again, one of the most important points that should not be forgotten is that in the studies conducted so far, it has been found that taking these substances into natural foods rather than as food supplements has a protective effect.
- Consume little red meat (especially making sure it is properly cooked) and animal fat.
- Consume 5 servings of raw or undercooked fruits and vegetables a day.
- Consume plenty of fiber foods.
- Increase fish consumption (provided it has not been raised in polluted water ponds and seaside areas with environmental pollution)
- Consume less salt and salty foods.
- Consume sugar and sugary foods sparingly.
- Choose whole grain products, brown rice, etc.
- Avoid fries as much as possible. If you are going to fry, choose vegetable oils or olive oil. Do not use butter in frying.
- Avoid alcoholic beverages or reduce their consumption.