How do plant-based foods help fight cancer?

Cancer is the second leading cause of death in the United States, eating more fruits and vegetables will help prevent a third of cases. So what does a plant-based diet consist of and how does it help prevent cancer?

It is estimated that up to one-third of cancer cases will be prevented by diet and nutrition alone. Many experts recommend eating lots of plant-based foods. Studies over the past few decades have shown that plant-based foods are the best choice for preventing cancer. The recommended diet includes plenty of fruits, vegetables and legumes, with little or no meat and other animal products.
However, a recent series of internal medicine articles say there is not enough evidence that eating less meat improves health. The nutrition community quickly reacted with backlash, calling the studies flawed.
According to a nutritionist, the majority of research still supports eating less meat. There is a lot of evidence to encourage people towards a plant-based food diet.

For many Americans, most meals include meat. According to the Department of Agriculture, the average American buys 100kg of meat each year. When researchers surveyed the diets of nearly 70,000 volunteers and followed them for a while, the researchers found that those who completely did not eat meat had a lower rate of cancer.
In fact, people who are completely vegetarian (do not eat any animal products, including: fish, dairy or eggs) have the lowest rates of cancer. Next are those who don't eat meat, but can eat fish or animal foods, such as milk or eggs. But it's important to note that eating meat or abstaining from meat is not the only difference between people who have or have not had cancer. In general, people diagnosed with cancer have a higher body mass index (BMI), are less active, and are more likely to have smoked.

The question is: Are vegetarians more resistant to cancer because they don't eat meat? Or is it because they eat plant-based foods? Fruits, vegetables, legumes, nuts and whole grains are not only packed with nutrients, but also have the potential to prevent disease.
Research has shown a link between plant-based foods and lower rates of cancer. This is because plants produce many phytochemicals (plant chemicals), which can protect human cells from damage. According to experts, phytochemicals have many beneficial effects, including their ability to fight inflammation.
Besides, plant-based foods can prevent cancer by increasing fiber consumption. One study found that young women who followed a high-fiber diet had a 25% lower risk of breast cancer. Other research shows that consuming every 10g of fiber daily can reduce the risk of colorectal cancer by 10%.
A simpler reason for plant-based cancer prevention is this: When people eat a plant-based diet, they naturally consume fewer calories, which helps maintain weight. reasonable weight. Vegetarians are less likely to be overweight, because weight gain is associated with an increased risk of certain types of cancer.

If only for phytochemicals and fiber, meat lovers will likely eat more steak with salad. However, studies have also shown a link between meat and cancer.
In one review, every 100g of red meat consumed per day increased the risk of colorectal polyps by 2%. For processed meats, such as cold cuts or hot dogs, eating just 50g a day increased the risk by 29%.
Eating a lot of meat has been shown to increase the risk of all-cause mortality. The main reason is because the chemical compounds created when cooking red meat are considered to cause cancer. Compounds in processed meat also contribute to this problem..

To switch to a diet rich in plant-based foods and stick with it for a long time, nutritionists recommend making changes gradually. Here are some tips:
Experiment with meat-free meals: Make it a goal to try a new meat-free recipe every week. A "Meatless Monday" goal is a good idea because you'll be more likely to stick to a healthy routine if you do it early in the week. Use bulk beans: Reduce the total amount of meat in some recipes and increase the amount of beans. These foods also take up more space on the plate, and since we often eat with our eyes too, you won't feel like you're on a diet and deprived. See meat as a condiment: Instead of using meat as a main dish, use a little to enhance the flavor. For example, you can cut bacon into very small pieces and sprinkle it on pizza. You'll get the meaty flavor in every bite without using much. Adhering to a diet rich in plant-based foods is not all you need to do to prevent cancer. However, persistently making small changes can make a big health impact.
You should also note that, in order to minimize the risk of cancer and other dangerous diseases, in addition to maintaining a healthy lifestyle, you should also actively carry out regular health checkups.
Currently, Vinmec International General Hospital has developed a general health checkup package that is considered suitable for different audiences and ages. With this package, customers will have a comprehensive and methodical health check-up with the support of a team of qualified doctors, combined with a system of modern equipment and machinery. From there, there will be the most appropriate advice on nutrition and lifestyle for each customer case.

References: mayoclinic.org