Plant-Based Diets: Cancer Risk Reduction Strategy?

A plant-based diet may help lower your cancer risk. Research shows that nearly 25% of overall cancer cases could be prevented with diet and nutrition alone. Plant-based diets are full of fruits, vegetables, legumes, and whole grains, with little or no meat or other animal products.

Vegetarian and vegan diets are associated with lower cancer rates. Plant-based diets are high in phytochemicals, which protect the body from damage and interrupt processes in the body that encourage cancer production. They are also high in fibre, which has been shown to lower the risk of breast and colorectal cancer.

In addition, plant-based diets are rich in carotenoids, which have been linked to reducing the risk of heart disease, cancer, macular degeneration, and cataracts. They are also high in provitamins, which can be converted to vitamin A, an important nutrient for vision, growth, cell division, reproduction, and immunity.

However, it is important to note that a vegetarian or vegan diet may require more planning to ensure adequate nutrient intake, especially for vegans.

Phytochemicals in plant-based diets protect the body from damage and interrupt processes that encourage cancer production

Phytochemicals are chemicals found in plants that protect them against bacteria, viruses, and fungi. Eating a lot of brightly colored fruits and vegetables, whole grains/cereals, and beans that contain phytochemicals may lower the risk of developing certain cancers, as well as diabetes, hypertension, and heart disease. Phytochemicals in the body can act as antioxidants or nutrient protectors, or they can prevent carcinogens (cancer-causing agents) from forming.

Phytochemicals in plant-based diets offer many benefits. They not only protect the body from damage but also decrease inflammation and interrupt processes in the body that encourage cancer production.

Phytochemicals are only present in food and cannot be found in supplements. Phytochemicals in supplements may not be as easily absorbed by the body as those from food sources.

• Antioxidants protect the body from damage. They neutralize damage processes while protecting and restoring cells. Antioxidants are found in dark chocolate, apples with peel, avocados, artichokes, red cabbage, tea, coffee, nuts, and grains.
• Carotenoids are fat-soluble compounds that need to be accompanied by a fat source to be absorbed. They are found in carrots, sweet potatoes, squash, spinach, apricots, green peppers, and leafy greens. Carotenoids have been linked to reducing the risk of heart disease, cancer, macular degeneration, and cataracts.
• Isoflavones are found in soybeans and soybean products.
• Lutein is found in leafy green vegetables and may prevent macular degeneration, cataracts, and reduce the risk of heart disease and breast cancer.
• Lycopene is found primarily in tomato products and appears to reduce the risk of cancer and heart attacks when cooked.
• Phenolic is found in citrus fruits, fruit juices, cereals, legumes, and oilseeds. It is thought to be extremely powerful and is studied for a variety of health benefits, including slowing the aging process, protecting against heart disease and tumors, and fighting inflammation, allergies, and blood clots.

Plant-based diets are high in fibre, which has been shown to lower the risk of breast and colorectal cancer

Research has shown that young women who ate the most fibre-rich diets were 25% less likely to get breast cancer later in life. A separate study found that each 10 grams of daily fibre could lower the risk of colorectal cancer by 10%.

Fibre is found in plant-based foods, such as vegetables, fruit and whole grains. These foods are also packed with nutrients and are low in calories, making them a great way to maintain a healthy weight, which is vital to reducing cancer risk.

There are two types of fibre: soluble and insoluble. Soluble fibre attracts water and turns to gel during digestion, slowing the digestive process. Insoluble fibre helps food pass more quickly through the stomach and intestines.

The best sources of fibre are whole foods, rather than supplements or juices. Foods with at least 2.5 grams of fibre per serving are considered good sources, while those with at least 5 grams per serving are considered excellent sources.

Plant-based diets are rich in carotenoids, which have been linked to reducing the risk of heart disease, cancer, macular degeneration and cataracts

Plant-based diets are highly beneficial for health. They are rich in nutrients and phytochemicals, which are chemical compounds that offer a range of health benefits. One such phytochemical is carotenoids, which are naturally present in many fruits, grains, oils, and vegetables. Carotenoids are fat-soluble compounds, meaning they need to accompany a fat source for absorption. They are highly pigmented, with colours ranging from red, orange, yellow, to green. Examples include beta carotene, lycopene, and lutein.

Carotenoids are powerful antioxidants that have been linked to reducing the risk of several diseases. Firstly, they help protect against heart disease. Studies have shown that a plant-based diet can prevent, delay, and even reverse heart disease. This is because plant-based diets contain no dietary cholesterol, very little saturated fat, and an abundance of fibre, all of which contribute to improved heart health.

Secondly, carotenoids found in plant-based diets have been associated with a reduced risk of cancer. Phytochemicals, including carotenoids, protect the body from damage and interrupt processes that encourage cancer production. For example, antioxidants, a type of phytochemical, neutralise damage processes and protect and restore cells, thus reducing the risk of cancerous cell growth.

Additionally, carotenoids play a role in preventing age-related macular degeneration and cataracts, two common causes of blindness. A healthy diet, including carotenoid-rich plant-based foods, can help reduce the risk of these conditions.

Overall, the carotenoids present in plant-based diets offer a range of health benefits, from reducing the risk of heart disease and cancer to preserving vision and eye health.

Plant-based diets are high in vitamin A, which is important to vision, growth, cell division, reproduction and immunity

Vitamin A is a group of unsaturated monohydric alcohols that contain an alicyclic ring. It is insoluble in water but is fat soluble. Vitamin A is known as an anti-inflammation vitamin because of its critical role in enhancing immune function. It is involved in the development of the immune system and plays regulatory roles in cellular immune responses and humoral immune processes.

Vitamin A has demonstrated a therapeutic effect in the treatment of various infectious diseases.

Plant-based diets are high in antioxidants, which protect the body from damage and restore cells

Oxidative stress raises the risk of heart disease, cancers, type 2 diabetes, and many other chronic conditions. Eating a diet rich in antioxidants can help neutralise free radicals and reduce the risk of these chronic diseases.

• Dark chocolate: Cocoa and dark chocolate have been linked to health benefits such as decreased inflammation and reduced risk factors for heart disease.
• Pecans: Pecans are a good source of healthy fats and minerals, and contain a high amount of antioxidants. They can help raise antioxidant levels in the blood and may help reduce cholesterol, a risk factor for heart disease.
• Blueberries: Blueberries are packed with nutrients and antioxidants, and research has shown that the antioxidants in blueberries may delay aging-related decline in brain function by neutralising harmful free radicals, reducing inflammation, and altering the expression of certain genes.
• Strawberries: Strawberries are rich in vitamin C and the antioxidant anthocyanin, which gives them their red colour. Anthocyanins may help reduce the risk of heart disease by reducing levels of LDL (bad) cholesterol and raising HDL (good) cholesterol.
• Artichokes: Artichokes are a good source of dietary fibre, minerals, and antioxidants. They are especially rich in an antioxidant called chlorogenic acid, which may help reduce the risk of certain cancers, type 2 diabetes, and heart disease.
• Goji berries: Goji berries are rich in vitamins and minerals, and contain unique antioxidants known as Lycium barbarum polysaccharides, which have been linked to a reduced risk of heart disease and cancer.
• Raspberries: Raspberries are a good source of dietary fibre, vitamin C, and manganese. The anti-inflammatory and antioxidant properties of black raspberries may slow down and suppress the effects of a variety of cancers. The antioxidants in raspberries, especially anthocyanins, may also reduce inflammation and oxidative stress, reducing the chance of developing heart disease.
• Kale: Kale is rich in calcium, and vitamins A, K, and C. Red varieties of kale contain more anthocyanin antioxidants as well as several other antioxidants that give them their vibrant colour.
• Red cabbage: Red cabbage is rich in vitamins C, K, and A, and has a high antioxidant content. It contains anthocyanins, which may help reduce inflammation, protect against heart disease, and reduce the risk of certain cancers. The vitamin C in red cabbage also acts as an antioxidant in the body and may help strengthen the immune system.
• Beans: Beans are a good source of fibre and one of the best vegetable sources of antioxidants, containing a particular antioxidant called kaempferol, which may help with reducing chronic inflammation and suppressing cancer growth.
• Beets: Beets are a good source of fibre, potassium, iron, folate, and antioxidants. They are particularly rich in a group of antioxidants called betalains, which have been linked to health benefits. Test-tube studies have linked betalains to a lower risk of cancers in the colon and digestive tract.
• Spinach: Spinach is loaded with vitamins, minerals, and antioxidants, and is incredibly low in calories. It’s also a great source of lutein and zeaxanthin, two antioxidants that may help protect your eyes from damaging ultraviolet light and other harmful light wavelengths.

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