Poor diet is one of the main risk factors for cancer development, being responsible for around 20% of cases in Brazil, according to the National Cancer Institute (Inca).
In this context, nutritionist Juliana Vieira created a list of foods that we should avoid, and a series of options that can help prevent the disease.
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For prevent cancer, it is important to reduce the consumption of red meat, which is rich in saturated fats and associated with inflammatory processes in the body. The ideal is to eat three portions a week, prioritizing fish and poultry.
Fried foods and fatty foods, such as fast food, whole milk and yellow cheeses, should also be avoided, as the Excess fat is related to weight accumulation and elevated estradiol, a hormone associated with breast cancer. breast.
In addition to the items mentioned, refined sugars, sweets, soft drinks and industrialized products can be consumed only in moderation, due to artificial substances that trigger inflammatory processes in the body.
(Image: disclosure)
Food can also be an ally in preventing cancer. Juliana Vieira highlights six food groups that need to be part of a healthy diet. Check out!
1. Red fruits
Strawberries, blackberries, raspberries and blueberries contain anthocyanins, pigments with antioxidant properties that prevent the formation of free radicals, molecules that can damage cell DNA, increasing the risk of cancer.
2. Yellow and orange fruits and vegetables
Pumpkins, sweet potatoes, carrots, mangoes, nectarines and papayas are rich in beta-carotene, a pigment that protects cells' genetic material against oxidation.
3. Citrus fruits
Pineapple, acerola, passion fruit, kiwi, orange, lemon and tangerine are rich in vitamin C, which combats oxidative stress in cells and helps prevent several types of cancer, including breast cancer.
4. Cruciferous vegetables
Broccoli, kale, cauliflower and cabbage are sources of fiber, vitamins and essential minerals for the body. Furthermore, they contain glucosinolates, substances that act to prevent the disease.
5. Fatty fish
Salmon, sardines and tuna are sources of unsaturated fats, which protect cardiovascular health and reduce the risk of cancer. The fatty acids, such as omega 3, present in these fish fight inflammation, a risk factor for malignant tumors.
6. Oilseeds
Peanuts, almonds, hazelnuts, cashews, Brazil nuts and walnuts contain vitamin E, which has antioxidant properties.
Avoid foods with carcinogenic potential and adopt a rich diet and healthy can reduce the risk of developing the disease. Therefore, the recommendation is to maintain a balance in your diet!
With information from: Portal Terra.
