The World Cancer Research Fund stated that colorectal cancer is the third most common cancer in the world. Also, in the United States, Colon cancer is the third leading cause of cancer-related deaths in men and women.
Over the years, food has been shown to be very beneficial in preventing colon cancer. In this article, I will show you the 7 healthiest food for colon cancer.
What is Colon Cancer?
Colon cancer, also called colorectal cancer, is referred to as bowel or rectal cancer. This cancer originates when tumors or polyps begin to develop in the lining of the colon or the rectum (the end part of the large intestine)
When these tumors and polyps are left for an extended period, they become cancerous. Symptoms of colon cancer include:
- Abdominal pain or cramps
- Anemia
- Rectal bleeding
- Weight loss
- Changes in bowel habits
- Blood in the stool, and
- Change in the stool shape
The tendency for colon cancer has been found to be higher in some individuals. These are referred to as risk factors. Below are some biological and medical conditions that increase your risk of colon cancer. They are:
- Obesity
- Family history of colorectal cancer
- High consumption of red meat
- High consumption of processed food
- Lack of physical activity
- Consistent smoking
- High use of nonsteroidal anti-inflammatory drugs
- Alcohol consumption
- Physical inactivity
- History of chronic inflammatory bowel disease
- Type 2 diabetes.
7 Healthiest Food for Colon Cancer
Medical studies have found that consuming less red meat (beef, pork, or lamb), processed meats, and certain other foods have been linked with an increased risk of colorectal cancer. However, there are other foods which have been associated with decreasing colon cancer risk. Here are seven best foods for colon cancer.
1. Fresh fish
Fresh fish is an excellent source of omega-3 fatty acids, which helps to fight inflammation in the body. A Vanderbilt University research team has proven that women who weekly eat three servings of fish have a 33% reduced risk in develop colon tumors or polyps.
Some of the best fresh fish you can pick are tuna, sardines, and salmon because they also contain calcium and vitamin D.
Your best picks would be baked or smoked salmon, tuna, and sardines; they are also rich in vitamin D and calcium.
2. White meat
As you grow older, you must limit your consumption of red meat. Although the body needs protein for tissue and muscle development, you shouldn’t be feeding on red meat consistently. You can get the needed protein from white meat.
Healthier white meat options are skinless turkey and chicken. Eggs are also a good source of protein.
3. Whole grains
Whole grains are another set of healthiest food for colon cancer due to their high fiber content. The healthiest whole grains you should take note of are brown rice, oats, wheat, quinoa, and barley.
4. Fruits
Fruits are an excellent source of vitamins, minerals, fiber, antioxidants, and species-specific phytochemicals that protect your digestive system and ensure your gut functions properly. Some of the best picks of fruits that are rich in fiber are oranges, pears, bananas, blueberries, blackberries, and raspberries.
5. Vegetables (non-starchy ones)
The rule of thumb states that two-thirds of your plate should be filled with plant-based food rich in minerals, fiber, vitamins, and phytochemicals to ensure overall healthy meals.
The American Diabetes Association emphasizes that you should eat more non-starchy vegetables to reduce your risk of getting type 2 diabetes which is a risk factor for colon cancer.
Examples of non-starchy vegetables are carrots, cabbages, artichokes, lettuce, kale, cucumbers, celery, okra, broccoli, spinach, and cauliflower.
6. Legumes
Legumes such as beans, soybeans, kidney beans, black beans, lentils, peas, and pinto beans are rich in fiber, protein, vitamin B, and vitamin E. legumes help reduce cholesterol and blood sugar levels protect the colon.
Legumes are high in vitamin B6 and vitamin B6 intake has been associated was reported to reduce risk of colorectal cancer.
7. Nuts
Studies have proven that consuming at least twice one-ounce servings of nuts weekly has been linked to helping to keep your insulin level and blood sugar, which reduces your risk of type 2 diabetes. Also, nuts are rich in fiber, fatty acids, and flavonoids that reduce your risk of colon cancer.
A 2018 study found that there was a statistically significant link between high frequency of nut consumption and lowered risk of colorectal cancer.
The best kind of nuts you should consume daily are cashew, macadamia nut, almonds, pecans, hazelnuts, and pistachios.
Conclusion
Eating the right type of healthy food is important in protecting your body against colon cancer. It is advised that you consult the doctor immediately after you begin experiencing any colon cancer symptoms. Eating these best foods for colon cancer have boost your chances of prevent the disease.
Also, avoid carbonated drinks, fast food, and processed meat and fish, as they place you at a higher risk of getting colon cancer.
