Tobacco is responsible for 87% of cases of lung cancer mortality. Of course, non-smokers can also make a lung cancer, besides secondhand smoke increases their risk by 30%. To protect yourself, eat more fruits and vegetables. Swedish researchers have recently discovered that the risk of this cancer is half as in smokers than non-smokers who are all much vegetables compared to those who consume little. Indeed, these foods are rich in protective compounds such as carotene odes dark green vegetables, yellow, orange and red. So by eating more broccolis, papaya, red pepper and other similar products, you might get to breathe a little easier.
Orange, papaya, peach, red pepper and carrot
Their bright colors just beta-cryptoxanthin, carotene ode that would protect smoking. The results of the study indicate Singapore that a diet rich in antioxidant pigment has the effect of reducing by 25% the risk of lung cancer in the general population, and 37% in smokers.
Your goals. Some portions of orange and red fruits and vegetables every day Spinach, legumes, kale and foods rich in foliage.
If you smoke or just stop be sure to ingest folate, vitamin B protects against tobacco carcinogens. A study conducted at MD Anderson Cancer Center indicates that ex-smokers who took enough foods rich in folate saw decrease their risk of 40% of lung cancer. Cigarette smoking depletes folate reserves of the organism.
Your goals: 400 mcg of folate daily. A multivitamin tablet could you provide them, but you will also get them by taking at least five servings of whole grains each day, as well as 7-10 servings of fruits and vegetables. At least one of your portions should be composed of dark green leafy vegetables or legumes. The limit is not to exceed 1,000 mcg all sources.
Helpful hint: source of folate, carotenoids and phytoestrogens, spinach is triply cancer.
In a study conducted at the University of California Berkeley, in nonsmokers, the supplement of vitamin C possible to reduce by 11% the risk of damage caused by free radicals formed in contact with secondhand smoke. In addition, the vita-mine supports C vitamin E in its protective action against damage caused by cigarettes. Although smoking depletes vitamin E in the body, the supplement of vitamin C has the effect of bringing in the blood level to that posed by non-smokers. DOSE 500 to 1000 mg per day if you are frequently exposed to cigarette smoke.
According to a preliminary study, estrogen may promote the development of lung tumors; researchers believe that by removing the effects of this hormone, it could slow down or prevent the development of cancer. This action would explain: Lung cancer cells have estrogen receptors. For their part, the soy isoflavones, plant-based estrogens, or phytoestrogens, occupy these receptors, preventing the hormone produced by the body to fix it. In a study conducted at the MD Anderson Cancer Center in Houston with more than 3400 subjects, it was found that those with the highest intake of foods rich in phytoestrogens were running about 46% lower risk of suffering from this cancer than those who do not take.
Your goals: studies, consumption of one to three servings daily soy (tofu, soy milk and edamame) is sufficient to alter estrogenic activity. As this is not the quantity that counts, it is far better to pull your phytoestrogens food rather than taking isoflavone supplements.
Salmon, sardines, mackerel and other foods rich in omega-3
The cigarette smoke Association and animal fats promote lung cancer. Now it seems that replacing meat with fish, it would minimize this effect. According to Belgian researchers who for over 30 years, examined fish consumption in 36 countries, the risk of dying from lung cancer is lower among those who eat a lot. So, as the Hungarians that Icelanders have a high rate of smoking and consume animal fats. However, Iceland, the fish appears three times more often here than in Hungary, which could explain that lung cancer death rates in men are three times lower.
Your goals: two or three servings a week would help to reduce the risk.
Sulforaphane cauliflower, Brussels sprouts, and broccoli, protects against cancer. It is considered one of the most powerful anticancer foodborne. Cruciferous also contain indole-3-carbinol, which acts as a cleaning crew, repairing the damage caused to cells by carcinogens before they become cancerous. One study indicates, it is not surprised, by increasing its consumption of broccoli and Brussels sprouts, could be reduced by 40% the risk of lung cancer.
Your objectives: at least four ½ cup servings a week.
Helpful hint: cooking broccoli to steam the effect of increasing the availability of sulforaphane. Cook it 3 or 4 minutes or until just tender.