Preventive nutrition against cancer: Complete guide

Nutrition as preventive medicine

Scientific research has conclusively demonstrated that nutrition plays a fundamental role in cancer prevention. According to the World Health Organization, approximately 30-40% of all cancers can be prevented with adequate nutrition, regular physical activity and maintaining a healthy body weight.

Important statistics:

• 35% of cancer deaths are related to dietary factors
• A diet rich in fruits and vegetables can reduce risk by up to 20%
• Excessive consumption of processed meats increases risk by 18%
• People with Mediterranean diet have 10% less cancer risk

Proven anti-cancer foods

1. Cruciferous vegetables (Brassicaceae):

• Broccoli: Rich in sulforaphane, potent anti-cancer compound
• Cauliflower: Contains glucosinolates that detoxify
• Brussels sprouts: High content of vitamin C and K
• Cabbage: Antioxidants that protect DNA
• Radishes: Protective sulfur compounds

2. Antioxidant fruits:

• Blueberries: Anthocyanins that prevent cellular mutations
• Strawberries: Vitamin C and anti-cancer ellagic acid
• Pomegranates: Polyphenols that inhibit tumor growth
• Red grapes: Resveratrol with anti-inflammatory properties
• Citrus fruits: Protective limonene and flavonoids

3. Colorful vegetables:

• Tomatoes: Lycopene especially effective when cooked
• Carrots: Beta-carotene that protects skin
• Spinach: Folate that prevents genetic mutations
• Red peppers: Capsaicin with anti-cancer properties
• Beets: Betalains that detoxify the liver

Foods to avoid or limit

Processed meats (Group 1 carcinogen - WHO):

• Sausages, ham, bacon
• Cold cuts and deli meats
• Smoked or cured meats
• Limit: Maximum 50g per week

Red meat (Group 2A probable carcinogen):

• Beef, pork, lamb
• Limit: Maximum 500g per week
• Prefer lean cuts
• Avoid high-temperature cooking