Ask Your Pharmacist: Foods that prevent cancer
Eamonn Brady is a pharmacist and the owner of Whelehans Pharmacy, Pearse St, Mullingar. If you have any health questions e-mail them to Eamonn at info@whelehans.ie
Many cancers are directly linked to lifestyle choices including smoking, excessive alcohol, lack of exercise and unhealthy diet. While not smoking, limiting alcohol, regular exercise and a healthy balanced diet will not guarantee you will not get cancer, you will greatly reduce your risk. Here are a few tips of the types of food that prevent cancer.
Plant based foods
A plant based diet including fruit, veg and whole grains is considered best to prevent or fight cancer. Less processed fruit and veg contain more nutrients. This means the less they been cooked, peeled and mixed the more cancer-fighting nutrients they contain. A general recommendation for your dinner plate is that at least two thirds of the plate should be filled with fruit, vegetables, wholegrains and beans. Meat, fish and dairy products should take up no more than a third of the plate. Keep processed foods to a minimum. For example, instead of a glass of processed orange juice, try an orange instead.
Fibre
Foods high in fibre include fruits, vegetables and wholegrains. Fibre ensures food moves smoothly through digestive tract thus moving cancer causing substances out of the body before causing damage. Generally, the more natural and unprocessed the food, the more fibre it contains. Foods that do not contain fibre include meat, dairy, sugar, or white versions of bread, rice, and pasta; always choose brown versions of these foods.
Meat
Research shows that vegetarians have half the risk of cancer compared to people that eat meat. The problem is the more processed forms of meat (eg. sausages, kebabs, burger meat) that are high in fat and other additives. Meats are also low in fibre. Saturated fats can increase cancer risk if not eaten in moderation. Meats (eg. red meat) are high in saturated fats; too much can increase cancer risk. The portion of red meat you have with a meal should be no bigger than would fit in the palm of your hand. Fish, chicken and turkey are the healthiest meats as they are lowest in fat.
Bad fats
Many think all fats are bad. However some fats are “less bad” than others and our body needs a certain amount of fat to function. The two most damaging fats are saturated fats (found in meat and dairy products) and trans-fats (found in margarine, fast food, packaged and frozen food). The best fats to use for the likes of cooking are unsaturated fats derived from plant sources and are liquid at room temperature. Examples of unsaturated fats include olive oil and canola oil.
Free Cancer information day
Whelehans welcome The Marie Keating Foundation purpose built Mobile Information Unit to Mullingar on Thursday November 7th from 10am and 4am. There will be a specialist cancer nurse on board all day to provide cancer information to the general public free of charge in an informal and non-intrusive way.
Book a consultation with the Marie Keating Foundation nurse by calling Whelehans at 04493 34591
Disclaimer: Please ensure you consult your healthcare professional before making any changes recommended