You know how much the things we eat and drink affect our health . In fact, there are some serious diseases that can be prevented to a large extent if we maintain our eating habits properly. Today we are going to talk about one such serious disease, namely cancer of the large intestine and rectum, or in medical terms `(Colorectal Cancer)`. Let's talk amicably about the things we need to add to our food and the things we need to remove to prevent this.
What is the relationship between fat and colon cancer?
It has been found that the fat in the foods we eat, especially saturated fat from red meats and processed meats, may contribute to the development of colon cancer.
Think about it, when we eat a high-fat meal, our digestive system releases a substance that helps break down fat. These are called bile acids. When these get into our intestines, especially the colon, they can turn into secondary bile acids. These secondary bile acids can cause tumor growth in the cells that line the walls of the intestines. This means that the more fat we eat, especially animal fat, the greater this risk.
Our friends called antioxidants
Now we're going to talk about another superhero that fights cancer. That's antioxidants. Simply put, antioxidants are like our body's body's defense mechanisms. They protect us from harmful substances called "free radicals" that damage our body's cells.
What are ``Free radicals''? Every cell in our body uses oxygen when we breathe. These free radicals are formed as a byproduct of that process. They damage our cells in a way that is similar to rusting iron or rancid butter. This process is called ``Oxidation''. It contributes to heart disease, cataracts, aging, and infections.
Our body's cells have a natural ability to repair this damage. But when we eat foods rich in antioxidants, this defense is strengthened.
Most importantly, studies have shown that getting antioxidants from food is more effective than taking them as supplements.
What foods are rich in antioxidants?
- Things like carotene, beta-carotene, and lutein.
- Vitamin C and Vitamin E.
- These are commonly found in fresh fruits, vegetables, and some types of tea. This means it's a good idea to add colorful vegetables and fruits to your diet.
Other important vitamins and minerals
Let's learn about folic acid.
Some studies suggest that folic acid may help fight cancer. However, other studies show that it may increase the risk of some types of cancer. Therefore, more research is needed on this. However, folic acid is essential for making new cells in our body and keeping red blood cells healthy.
The best sources are citrus fruits like oranges and tangerines, and dark green leafy vegetables like spinach.
But remember, taking folic acid supplements has not been proven to reduce cancer risk. Some studies show that it may even slightly increase the risk. So, unless your doctor advises otherwise , it's wise to get your folic acid from food rather than taking supplements.
Calcium and Vitamin D
We all know that these two strengthen our bones, but new studies suggest that they may also help fight colon cancer.
| Nutrient | Foods that contain a lot of |
|---|---|
| Calcium | Dark green vegetables like milk, cheese, yogurt, salmon, sardines, kale, and mustard greens. |
| Vitamin D | Salmon, sardines, cow's milk fortified with vitamin D, egg yolks, chicken liver, and the best source is sunlight (about 20 minutes before 10 am and after 3 pm). |
Fiber and your gut
Fiber, or as we call it, fiber, has long been considered a powerful weapon against cancer. Although there are mixed research results on whether it prevents colon cancer or not, there is good evidence that eating a diet rich in fiber improves overall health. Fiber prevents constipation and helps maintain good bowel function.
Best sources of fiber:
- Whole grains and breads made from them (whole grains, oats, whole grain rice).
- Prunes, berries.
- Legumes such as beans, peas, and lentils.
- Fresh fruits and vegetables.
If you have trouble getting enough fiber from your diet, you can take fiber supplements. But remember, when adding fiber to your diet, add it gradually. Eating too much at once can cause bloating and pain. Also, drink plenty of water.
The Hidden Power of Plants - Phytochemicals
These are a relatively new discovery. ``Phytochemicals`` are non-nutrient compounds found in plant foods that may help fight cancer. For example, ``Flavonoids`` and ``Polyphenols``. These are found in a variety of plant foods, including tomatoes, oranges, berries, peppers, carrots, broccoli, cabbage, and soybeans. That's why it's important to fill your plate with colorful fruits and vegetables.
Take-Home Message
- Make the majority of your diet plant-based, meaning vegetables, fruits, grains, and nuts.
- When eating things like bread and rice, choose whole grain foods instead of white bread and white rice.
- Definitely limit your consumption of red meat (such as beef, pork) and processed meats like sausages and bacon.
- Be physically active. Maintain a healthy weight that suits your body.
- Limit alcohol consumption.
- Try to get your vitamins and minerals from natural foods rather than taking supplements. If you're starting any supplements, be sure to ask your doctor.
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