When it involves guarding towards colon most cancers, what you eat is the whole lot.
You can scale back your danger of colon cancer by eating five food varieties, an professional says. These embrace: vegetables; entire grains; legumes; nuts and seeds; and fiber-rich fruit.
“Vegetables contain cancer-preventing nutrients called carotenoids and flavonoids,” stated Amy Rosenfeld, program coordinator of group health, schooling and outreach and a registered dietitian at the Center for Healthy Living at Northern Westchester Hospital, in Mount Kisco, N.Y.
“Vegetables are high in fiber, bulking your stool and limiting the amount of time waste spends in your colon, reducing your risk for colorectal cancers,” she added.
At each meal, it is best to try to cowl half your plate with colourful greens, and that can embrace frozen greens, that are reasonably priced and ready-to-eat, Rosenfeld stated.
Whole grain meals have excessive levels of fiber. When buying for bread and cereal merchandise, select people who listing entire grain elements first.
“Try replacing white grains — like white rice — with whole grains or mixing the two together. Eating three servings, or about three ounces of whole grains a day, will not only increase fiber, but also B vitamins and important minerals, such as iron, zinc, copper and magnesium,” Rosenfeld stated.
Examples of entire grain merchandise embrace entire wheat bread, barley, oats, quinoa, buckwheat, corn, brown rice and wild rice.
Legumes have a lot of fiber and help hold your digestive tract healthy. “By regularly eating beans and lentils, you lower your risk for cancerous colon polyps (small growths),” Rosenfeld stated. “Try substituting beans or lentils for meat twice a week or reducing meat in your recipes and add in legumes.”
Put navy beans, chickpeas, fava beans, kidney beans, lentils, lima beans, black beans and cannellini beans in your grocery listing, she steered.
The subsequent class is nuts and seeds, which “are the perfect foods,” in accordance with Rosenfeld. “Their fiber, healthy fat, phytochemicals, and antioxidants all have cancer-fighting properties. Try snacking on nuts or seeds instead of chips or pretzels. Natural nut and seed butters make a great dip for your favorite fruit. Mix in ground flax seeds or chia seeds into oatmeal.”
It’s additionally necessary embrace recent or frozen fiber-rich fruit in your weight loss plan, she stated in a hospital news launch.
“Eat the rainbow when it comes to fruits,” Rosenfeld really helpful. “Try to eat one to two cups of fruit each day and mix up the colors. Each color fruit has a unique combination of nutrients with cancer-fighting properties. Fruit also has fiber, vitamins and minerals, and its natural sweetness helps you resist refined sugary treats without nutritional benefits.”
The U.S. National Cancer Institute has extra on colorectal cancer prevention.
SOURCE: Northern Westchester Hospital, information launch, March 23, 2021