'Cancer is a word, not a sentence!'! Well, this phrase goes right with the world's top leading cause of death. Every year on February 4th, World Cancer Day is observed. Cancer is a complex disease that is caused by a variety of factors, including genetics, lifestyle, and environmental exposures.
If we talk about the lifestyle factor, one thing that must be noted is that poor nutrition is highly implicated in the pathogenesis of cancer and the effects of it. Nutrition plays a crucial role in cancer prevention, and research consistently highlights the benefits of a diet rich in whole, plant-based foods.
Foods high in fibre, such as vegetables, fruits, beans, and whole grains, support digestive health and help regulate blood sugar levels, reducing inflammation and cancer risk. ¡°Limiting processed foods, red meats (Indians do consume red meat), and refined sugars is equally important, as these have been linked to increased cancer risk. A well-balanced diet, combined with an active lifestyle, can be a powerful tool in reducing the risk of cancer and promoting overall well-being,¡± warns Dr. Ghassan Abou-Alfa, MD, JD, MBA, Memorial Sloan Kettering Cancer Center.?
Cruciferous vegetables like broccoli, cabbage, radish, and cauliflower contain compounds that may help detoxify carcinogens and support healthy cell function. According to Dr. Alfa, ¡°Antioxidant-rich foods, such as berries, tomatoes, and leafy greens, protect cells from oxidative stress, which can lead to DNA damage. Additionally, healthy fats from sources like nuts, seeds, and fatty fish provide essential omega-3 fatty acids that may help reduce chronic inflammation.¡±
Role of a balanced diet in supporting cancer recovery and boosting immunity?
A balanced diet is a cornerstone of cancer recovery, as it provides the body with the essential nutrients needed to rebuild strength, repair tissues, and support the immune system. A diet rich in antioxidants, vitamins, and minerals helps neutralize free radicals, reducing oxidative stress and supporting healthy cell regeneration. ¡°For cancer patients, certain nutrients play a critical role in boosting immunity, such as vitamin C, which supports immune function, and zinc, which is essential for wound healing and immune defence,¡± recommends Dr. Alfa.
Protein, from sources like lean meats, legumes, and dairy, is vital for tissue repair and muscle maintenance, especially when undergoing treatments like chemotherapy or radiation.
Healthy fats, such as those from nuts, seeds, and avocados, are important for reducing inflammation and supporting brain health. Additionally, fiber from fruits, vegetables, and whole grains aids digestion and promotes gut health, which is essential for overall immune function.?
A balanced diet not only helps patients regain their strength but also ensures their body has the tools to fight infection, manage treatment side effects, and maintain optimal well-being during recovery. While Dr. Eileen M. O'Reilly, MD, Gastrointestinal Medical Oncologist, Memorial Sloan Kettering Cancer Center, suggests, ¡°Antioxidants, vitamins, and minerals play a crucial role in both preventing cancer and supporting recovery. These nutrients are best obtained through a healthy, balanced diet rather than relying on excessive supplements.¡±
Recent research has shown promising evidence that specific diets, such as plant-based and Mediterranean diets, offer protection against certain types of cancer. A plant-based diet, rich in fruits, vegetables, whole grains, and legumes, is particularly beneficial due to its high antioxidant content, fiber, and anti-inflammatory properties. These nutrients help lower oxidative stress, reduce inflammation, and may inhibit cancer cell growth.
Studies suggest that individuals who follow a plant-based diet may have a lower risk of developing cancers. According to Dr. O'Reilly, ¡°The Mediterranean diet, which emphasises healthy fats from olive oil, nuts, and seeds, along with fish, whole grains, and vegetables, has also been linked to a reduced risk of cancer. This diet is rich in omega-3 fatty acids, polyphenols, and other micronutrients that support the immune system and protect against the DNA damage that can lead to cancer.¡±
While more research is needed to understand the full extent of these dietary benefits, both diets offer protective effects by focusing on nutrient density. These anti-inflammatory foods play a key role in cancer prevention and overall health.
Antioxidants, such as vitamins C and E, along with minerals like selenium, help neutralize free radicals¡ªunstable molecules that can damage cells and lead to cancer development. ¡°These nutrients work by protecting DNA from oxidative stress, reducing inflammation, and supporting the body¡¯s natural defence mechanisms. Vitamin D, for example, is key for immune function and has been linked to a reduced risk of certain cancers, including breast, prostate, and colon cancer,¡± explains Dr. O'Reilly.
In addition, folate and B vitamins help maintain healthy cell division, which is critical in cancer prevention. Dr. O'Reilly went on to say, ¡°Foods rich in antioxidants include berries, dark leafy greens, tomatoes, nuts, and seeds, while vitamins and minerals can be found in a variety of foods like citrus fruits (for vitamin C), fortified dairy products (for vitamin D), and whole grains (for B vitamins and folate).¡±
By incorporating a wide range of colourful, nutrient-dense foods into your diet, you provide your body with the essential tools to combat cancer and promote recovery.
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