Prevention of Cancer through diet

By: Dr. Y. Prabhabati Devi
Cancer is one of the leading causes of death among adult. Heredity and exogenous factors are believed to be involve in cancer development. About 25% of cancer are related with nature of lifestyle and the rate of cancer can be reduced by changing the lifestyle. 75 to 80 % of cancers are environmentally induced and 30to40% of cancer are due to poor food choices and physical inactivity. Cancer is mainly due to high fat and low consumption of green leafy vegetables and fruits. Carotene and Vitamin E have significant impact on the reduction of prostrate, lungs, oral, breast and cervical cancer. Green leafy vegetables and fruits are very rich in vitamin and minerals. Carotene, lycopene, lutein, zeaxanthin, cryptoxanthin are the compound present in deep yellow, orange, red colour fruits and vegetables. Lycopene which is found in guava, grapefruit, tomato and tomato product and water melon may lower the risk ofprostrate cancer. Lutein, zeaxanthin, alpha-carotene, beta-carotene which is found in apricot, carrot, pumpkin, sweet potato and green leafy vegetables may lower the risk of lungs cancer and oral cancer. Cryptoxanthin which is found in mango, orange, papaya and peach may lower the risk of cervical cancer. Those women who consumed lots of vegetables in everyday diet have lower risk of breast cancer than those who consumed less amount of green leafy vegetables. Those who consumed soyabean and soyabean product have low risk of stomach, colon, breast and lungs cancer. The foods are herbs like garlic, ginger, soyabean and cabbage which have very high anticancer activities, should be consumed daily in order to prevent from cancer. Regular physical activity and diet rich in vegetable have significant effect on the reduction of colon cancer.
SOME TIPS FOR THE PREVENTION OF CANCER
1. Diet should include yellow and dark green leafy vegetables like spinach, amaranthus, carrot, pumpkin, tomato and any other seasonal vegetables.
2. Diet should include fruits like orange, mango, papaya, peaches, watermelon and other seasonal fruits.
3. Diet should include a variety of dal, roots and tuber.
4. Avoid being overweight and underweight.
5. Alcohol consumption is not recommended. Limit the alcohol consumption to 2 drinks a day for man and 1 drink for women.
6. Limit intake of red-meat like beef, pork and mutton less than 80gm. per day. Fish, poultry and meat is preferable than red meat.
7. Limit consumption of pan (betel leaves) and cigarette.
8. Limit consumption of oil and fat from animal origin. Choose modest amount of appropriate vegetable oil.
9. Do not eat prolonged store food as it is liable to contaminate with mycotoxin produced by mold.
10. Use refrigeration and other appropriate method to preserve perishable foods.
11. Do not eat charred food and burning meat juices.
12. Meat and fish grilled in direct flame and cure and smoked meat should be consumed occasionally.
So, in order to prevent from cancer, the diet should be low in fat and rich in green leafy vegetables and yellow vegetables. In addition, fruit should be consumed according to the seasonal availability. Regular physical activity should be maintained to have a healthy body.
(The author is a Subject Matter Specialist (Home Science), KVK, Chandel, ICAR, Manipur Centre)