10.2 Diet and Cancer Prevention

Diet plays a crucial role in cancer prevention. Certain foods and eating habits can increase cancer risk, while others offer protection. Understanding these connections empowers us to make informed choices about what we eat.

Antioxidants, body weight, and overall dietary patterns all influence cancer risk. By focusing on plant-based foods, limiting processed meats, and maintaining a healthy weight, we can reduce our chances of developing various types of cancer.

Dietary Factors and Cancer Prevention

Dietary factors in cancer risk

Top images from around the web for Dietary factors in cancer risk

• 

  Association of whole grains intake and the risk of digestive tract cancer: a systematic review ... View original

  Is this image relevant?

• 

  List of antioxidants in food - Wikipedia View original

  Is this image relevant?

• 

  Association of whole grains intake and the risk of digestive tract cancer: a systematic review ... View original

  Is this image relevant?

• 

  List of antioxidants in food - Wikipedia View original

  Is this image relevant?

1 of 2

Top images from around the web for Dietary factors in cancer risk

• 

  Association of whole grains intake and the risk of digestive tract cancer: a systematic review ... View original

  Is this image relevant?

• 

  List of antioxidants in food - Wikipedia View original

  Is this image relevant?

• 

  Association of whole grains intake and the risk of digestive tract cancer: a systematic review ... View original

  Is this image relevant?

• 

  List of antioxidants in food - Wikipedia View original

  Is this image relevant?

1 of 2

• High consumption of red and processed meats increases colorectal cancer risk by up to 20% (hot dogs, bacon)
• Excessive alcohol intake damages liver cells and increases risk of liver, breast, and colorectal cancers
• High-fat diets promote obesity and hormone imbalances linked to increased cancer risk
• Charred or heavily grilled foods contain carcinogenic compounds (heterocyclic amines, polycyclic aromatic hydrocarbons)
• High intake of fruits and vegetables provides antioxidants and phytochemicals that protect against cell damage (berries, leafy greens)
• Fiber-rich foods support gut health and reduce colon cancer risk (oats, legumes)
• Whole grains contain beneficial compounds that may lower cancer risk (brown rice, quinoa)
• Fish and poultry offer lean protein alternatives to red meat (salmon, chicken breast)
• Folate supports DNA synthesis and repair, potentially reducing cancer risk
• Vitamin D regulates cell growth and may protect against certain cancers
• Calcium may help prevent colorectal cancer by reducing cell proliferation in the colon

Antioxidants and cancer protection

• Antioxidants neutralize harmful free radicals in the body, preventing oxidative damage to DNA
• Vitamin C, E, and beta-carotene are potent antioxidants found in various fruits and vegetables
• Phytochemicals are plant-based compounds with potential anti-cancer properties
• Carotenoids give fruits and vegetables their vibrant colors (lycopene in tomatoes)
• Flavonoids found in tea, cocoa, and berries have anti-inflammatory properties
• Isoflavones in soy products may help reduce hormone-related cancers
• Indoles in cruciferous vegetables support liver detoxification (broccoli, cauliflower)
• These compounds inhibit abnormal cell growth and promote apoptosis in cancer cells
• Modulate immune function by enhancing natural killer cell activity
• Reduce chronic inflammation, a known contributor to cancer development

Body weight and cancer risk

• Obesity increases risk of several cancer types (breast, colon, endometrial)
• Excess body fat disrupts hormone balance, particularly estrogen and insulin
• Visceral fat, accumulated around organs, more strongly associated with cancer risk than subcutaneous fat
• Weight management strategies include balanced diet and regular physical activity
• Avoiding weight cycling helps maintain stable hormone levels and reduces cancer risk

Evidence-based cancer prevention diet

• Plant-based diet emphasis with at least 5 servings of fruits and vegetables daily
• Choose whole grains over refined grains to increase fiber and nutrient intake
• Limit red meat consumption to no more than 18 oz (510 g) per week
• Minimize processed meat intake due to high levels of preservatives and sodium
• Moderate alcohol consumption: men ≤ 2 drinks/day, women ≤ 1 drink/day
• Maintain healthy Body Mass Index (BMI) between 18.5 and 24.9 kg/m²
• Avoid high-temperature cooking for meats to reduce formation of carcinogens
• Prefer steaming, boiling, or baking as healthier cooking methods
• Focus on obtaining nutrients from whole foods rather than supplements
• Consult healthcare provider before using supplements for cancer prevention