How to prevent cancer with diet? Tips By Padma Shri Awardee Dr. Ashok Kumar Vaid [Video]

How to prevent cancer with diet? Tips By Padma Shri Awardee Dr. Ashok Kumar Vaid

Cancer prevention is a critical aspect of maintaining overall health, and diet plays a significant role in reducing the risk of various cancers. Padma Shri Awardee Dr. Ashok Kumar Vaid, a renowned oncologist, provides valuable insights into dietary choices that can help in cancer prevention. Here are his expert tips to incorporate into your daily routine.

The Power of a Balanced Diet
A balanced diet is the cornerstone of good health and plays a pivotal role in cancer prevention. Dr. Vaid emphasizes the importance of a diet rich in fruits, vegetables, whole grains, and lean proteins. These foods are packed with essential nutrients and antioxidants that help protect cells from damage.

Fruits and Vegetables
Fruits and vegetables are rich in vitamins, minerals, and antioxidants. Dr. Vaid recommends consuming a variety of colorful fruits and vegetables, as each color signifies different beneficial compounds. For example, tomatoes and watermelon contain lycopene, which has been shown to reduce the risk of prostate cancer, while berries are high in antioxidants like vitamin C and flavonoids.

Tip: Aim for at least 5 servings of fruits and vegetables daily. Incorporate a mix of leafy greens, cruciferous vegetables like broccoli and cauliflower, and brightly colored fruits.

Whole Grains
Whole grains such as brown rice, oatmeal, and whole wheat bread are excellent sources of fiber. High-fiber diets have been linked to a lower risk of colorectal cancer. Fiber helps in maintaining a healthy digestive system and regulates blood sugar levels.

Tip: Replace refined grains with whole grains. For instance, opt for whole wheat pasta instead of regular pasta and choose brown rice over white rice.

Lean Proteins
Lean proteins, including fish, poultry, beans, and legumes, are essential for cell repair and immune function. Fatty fish like salmon and mackerel are rich in omega-3 fatty acids, which have anti-inflammatory properties and may reduce cancer risk.

Tip: Include a variety of protein sources in your diet. Consider having fish at least twice a week and incorporate plant-based proteins like beans and lentils into your meals.

Limit Red and Processed Meats
Consuming high amounts of red and processed meats has been linked to an increased risk of colorectal cancer. Dr. Vaid advises limiting the intake of meats such as beef, pork, lamb, and processed products like sausages and hot dogs.

Tip: If you consume red meat, choose lean cuts and keep portions small. Try to have meat-free days in your week and explore alternative protein sources.

Healthy Fats
Not all fats are created equal. Dr. Vaid highlights the importance of incorporating healthy fats, such as those found in olive oil, avocados, nuts, and seeds, while avoiding trans fats and excessive saturated fats found in fried foods and certain processed snacks.

Tip: Use olive oil for cooking and salad dressings. Snack on a handful of nuts or seeds instead of chips or cookies.

Hydration Matters
Staying hydrated is crucial for overall health and can aid in cancer prevention. Water helps flush out toxins from the body and supports all bodily functions.

Tip: Drink at least 8 glasses of water a day. Limit sugary drinks and excessive alcohol consumption, as these can contribute to cancer risk.

Maintain a Healthy Weight
Being overweight or obese is a significant risk factor for several types of cancer, including breast, prostate, and colon cancer. Dr. Vaid emphasizes maintaining a healthy weight through a balanced diet and regular physical activity.

Tip: Monitor your calorie intake and ensure you are getting regular exercise. Simple activities like walking, cycling, or yoga can make a big difference.

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