Cancer is one of the most common diseases that cause death in the USA. Do you know how to fight against cancer? Nowadays, it is done by changing the diet and lifestyle. Here at Pick Plants 4 Life, we will be sharing a blog post on how a plant-based diet helps fight against cancer. If you are interested to learn more information, make sure to keep reading below to find out.
A vegan and vegetarian diet according to experts has been associated with lowering the risk of cancer. Fruits and vegetables are rich in fiber that can help protect against cancer. A plant-based diet consists of fruits, vegetables, whole grains, beans, nuts, and seeds that contain anti-cancer properties. This results in a healthy gut microbiome that helps in lowering the levels of inflammation and cellular stress leading to a healthy body and preventing the risk of cancer.
According to scientific studies, healthy plant-based diets can help increase the chance of remission and survival after a cancer diagnosis. A study done by Women’s Health Initiative found that participants that are post-menopausal women who consume more vegetables, fruits, and whole grains experienced long remission and survival after they were diagnosed with breast cancer. Likewise, patients who are diagnosed with colorectal cancer that focused on a plant-based diet experienced longer remission and better survival rates than those who didn’t eat a plant-based diet.
Men with prostate cancer who opted for plant-based foods experienced a lower PSA level, which is the marker used to check for prostate cancer growth. Dr. Dean Ornish has a study that found that a low-fat plant-based diet together with a healthy lifestyle has stopped the progression of early-stage prostate cancer.
A recent study has found that the health of the gut microbiome affects the response and outcome to the treatment that focuses on the immune system and a plant-based diet rich in fiber can result in longer remission among cancer patients. Additionally, more studies found that a healthy diet is important for preventing second cancers and cardiovascular diseases after an individual gets a cancer diagnosis.
Vegetables With Anti-Cancer Properties
Some plant foods like the cruciferous vegetables that belong to the Brassicaceae family have leaves that are cross-shaped and they are known for their anti-cancer properties. Broccoli, rocket, cabbage, cauliflower, and Brussels sprouts are some examples of cruciferous vegetables.
They have sulfur-containing compounds also known as glucosinolates that are then converted to compounds like indole-3-carbinol and sulforaphane through cooking, chewing, and ingesting. These compounds will then act on a cellular level to fight against cancer cells. Broccoli sprouts have been found to have more sulforaphane than broccoli heads.
Mushrooms also contain anti-cancer properties. A study found that individuals eating mushrooms at least 5 times a week have lowered the risk of cancer by 44%. Mushrooms contain compounds that are beneficial to the body and one of them is beta-glucan. It is a fiber that improves the immune system and it is also found in nutritional yeast.
Tomatoes and other red-colored vegetables and fruits that contain lycopene, which is known as a carotenoid, are effective in lowering the risk of prostate cancer.
Vegetables that belong to the allium family such as onion, chives, garlic, scallions, and leeks contain sulfur compounds that have been found to lower the risk of stomach and esophageal cancer. They have been used for treating cardiovascular diseases.
Consuming minimally processed forms of soya such as tofu, tempeh, edamame beans, and soy milk has been effective in reducing common cancers like breast cancer and prostate cancer. It contains isoflavones that have anti-cancer properties. It is a type of phytoestrogen that slows down the growth of cancer cells. Soya protein helps lower cholesterol and builds muscle.
Isoflavones are also beneficial for bone health and can fight against menopausal symptoms. Soya milk is the better alternative option for dairy because dairy is known for increasing the risk of prostate, breast, and endometrium cancer while soya milk protects against certain cancers.
Flax seeds contain phytoestrogens called lignans. Flax seeds can be incorporated into a plant-based diet because it is rich in short-chain omega-3 fatty acids. The lignan content is effective against cancer and it can slow the growth of cancer cells. Consumption of flax seeds daily has been found to reduce blood pressure.
Can Plant-Based Foods Prevent Cancer?
Plants contain phytochemicals that protect the cells from damage. Phytochemicals have a lot of benefits; one of them is their anti-inflammatory properties. Plant-based foods can prevent cancer by boosting fiber consumption. Young women that consume fiber-rich foods have a 25% lower risk of getting breast cancer later on according to a study.
Research has found that individuals consuming 10 grams of fiber daily can help lower their risk of colorectal cancer by 10%. When individuals eat a plant-based diet, they consume fewer calories and therefore maintain a healthy weight. A plant-based diet can help prevent overweight which is a known risk factor for certain cancers.
How To Transition Into A Plant-Based Diet Successfully
- Go for meatless meals – You can eat a meat-free recipe once a week. This way you can slowly incorporate plant-based meals into your diet which can help your transition become a success.
- Incorporate beans into your meals – When preparing meals you can reduce the amount of meat and add more beans, lentils, and other vegetables. These types of foods are rich in fiber and fill up more space on the plate.
- Use meat like a condiment – When preparing a plate, you can use meat as a condiment for your meal. For example, you can use small pieces of meat to provide flavor to your meal. The main bulk of the meal must consist of vegetables that are rich in fiber.
Do you need help with transitioning to a plant-based diet? Pick Plants 4 Life is offering consultation for a plant-based lifestyle. The owner and founder Kerri Hampton has the experience and skills in plant-based lifestyle that will help you transition to a plant-based lifestyle with ease. We are offering phone or virtual consultations.
If you want to know more about our services, please contact us asap! You can reach us by calling us at 512-656-9209 or you can send an email to justpickplants@gmail.com. Make sure to choose Pick Plants 4 Life for your stress-free plant-based lifestyle transition. Call us now for a free initial consultation!