Colon cancer is a type of cancer quite common in Brazil. For women, it ranks second among the most common cancers in the South and Southeast, behind only non-melanoma skin tumors. In the Midwest, North and Northeast, it occupies the third position.
This type of cancer covers tumors that can affect the colon itself, which is a part of the large intestine, and also the rectum, which is the final portion of our digestive tract. Therefore it can also be called colorectal cancer.
One of the ways to prevent this cancer is in food. According to several studies, a plant-rich diet helps protect the body from this disease, while some animal foods may increase the risk.
Based on that, here is a list of some of the best foods we can include in our colon cancer diet and some tips to avoid:
1. Fatty fish
While some animal foods may increase the risk of colon cancer, fatty fish, such as salmon and tuna, can help reduce it. This protective action is due to the high content of omega-3 fatty acids, which combat inflammatory processes linked to the formation of tumors in the intestine.
Also read: 7 habits that can decrease the chance of getting cancer by 40%
2. Oats and bran
Oats and bran are very high in fiber, which facilitate intestinal transit. As a result, the toxins we eat together with food are eliminated more quickly, reducing the chances that they will cause DNA damage to mucosal cells that could lead to cancer.
3. Olive Oil
In addition to its other beneficial properties for our health, olive oil contains omega-3 fatty acid, which is associated with a lower risk of colon cancer by reducing inflammation in the gut.
4. Beans
In addition to providing fiber, black beans, carioca beans and kidney beans, all widely consumed in Brazil, are rich in folic acid.
This substance is a B-complex vitamin, also called folate, which helps repair changes in the gut cell DNA, reducing the risks of colon cancer.
5. Fruits and Vegetables
As you might imagine, fruits and vegetables could not be off the list. These foods are very high in fiber, which shorten the exposure time of the mucosa to toxins.
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They offer micronutrients that are related to lowering the risk of colon cancer, such as vitamin C, which fights the action of free radicals. It is therefore important to consume six to eight servings per day of these foods.
Considering a medium serving, the fruits and vegetables richest in this vitamin are papaya, strawberry, kiwi, cantaloupe, mango, orange, pea pod, broccoli, Brussels sprouts, cauliflower, cabbage, grapes and tomato.
6. Baked Tomatoes
Among the fruits that help prevent colorectal cancer, tomatoes deserve special attention. This is because, in addition to providing fiber and vitamin C, it is a source of lycopene, a powerful antioxidant that helps repair cellular damage caused by free radicals.
When the tomato is subjected to heat, lycopene becomes even more bioavailable, ie it is more absorbed by the body. It is recommended to always heat tomatoes over low heat, as temperatures above 100 degrees Celsius can impair antioxidant activity.
Note that heat can also destroy other nutrients, so the balance between raw and cooked versions must be maintained.
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7. Turmeric or turmeric
Turmeric, also called turmeric, is one of the main ingredients of curry, widely used in Indian cuisine.
It contains a substance called curcumin, which protects the intestines and prevents or slows the growth of tumors in the organ.
You can use this spice to intensify the flavor of sauces, soups, fish, cooked vegetables, and rice.
Foods That May Favor the Onset of Colon Cancer
Some foods tend to favor cellular inflammatory processes, increasing the risk of colon cancer as well as other types of cancer.
Among them is red meat (beef, pork and lamb), whose excessive consumption has been identified as a risk factor. Even the National Cancer Institute recommends that the weekly intake of these foods be below 300 grams.
Read also: Most common cancers in Brazil
Processed meats often contain sodium nitrate, a preservative that may be related to tumor development. This food group includes bacon, sausage, ham, salami and all meats that have been salted, cured or smoked.
Another food that should be avoided is refined sugar, found in sweets, cakes and desserts. This ingredient stimulates the pancreas to release insulin, which increases the production of colorectal cancer-related substances.
Finally, it is worth remembering that colon cancer is treatable and has a good chance of cure when diagnosed early.
Most of these tumors form from pre-existing benign polyps in the large intestine. Thus, one of the ways to prevent cancer is by removing these initial lesions, which can be detected by a colonoscopy examination.
If you have risk factors and have had colon cancer in your family, follow-up is worthwhile.
Prevent colon cancer through healthy living (April 2024)
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