Cancer is a dreaded disease that is preventable. According to the World Wide Fund for Cancer Research, 30% of the cases that are detected today are preventable with proper eating habits.

Just as there are elements that represent a risk factor for cancer, such as snuff, there are foods that act as protection. While we must clarify that this does not mean that if we never get sick of cancer, but decreased the risk.

To protect our body against this dreaded disease, doctors say it should take into account the following recommendations:

* Body Fat.

It is important to keep food in not fattening. Overweight and obesity increase the risk of breast cancer (after menopause), colon, kidney and esophagus. Some studies have also linked obesity to cancer of the gallbladder, ovaries and pancreas.

* Nutrients are essential.

A diet to prevent cancer should include minerals and vitamins, that is, foods that contain most antioxidants capable of neutralizing the action of free radicals that alter cells and promote tumor development. It is proven that a diet rich in vegetables reduces the risk of cancer of the lung, mouth, esophagus, stomach and colon.

* Animal fats.

It is essential to avoid excessive animal fats (bacon, sausages, etc.).. Although this does not mean that we can never eat them, the problem is when it becomes a daily habit.

* Mediterranean Diet.

Several studies have shown that the Mediterranean diet is best to protect us, not only cancer but also against many other diseases. A menu by following this diet should always include vegetables in the preparation of the dishes.

* Moderate consumption of meat.

Eating too much red meat increases the risk of colon cancer. The ideal is to eat meat two or three times a week (at most) and in portions not exceeding 100 g.

* Healthy Cooking.

The way of cooking affects the risk of cancer. The kinds of cooking food is placed at high temperatures are not advisable. For example, in the barbecue, the food is submitted directly to fire and smoke emitted, reaching a heat so intense it burns outside, forming toxic molecules, which taken in excess are harmful to health. That is why controlling the temperature, we steamed, baked, over low heat, etc.

The debate centers on the possibility that this type of food results in a lower bone mass, as some studies, compared to other investigations that have found no statistical significance in this relationship.

The issue concerned because BMD is the strongest and most consistent predictor of fractures associated with osteoporosis.

In Western countries, a considerable proportion of the population has adopted a vegetarian diet that includes foods not found in traditional diets as the best for the formation and growth of bones.

The quality and quantity of ingested nutrients (calcium, phosphorus, magnesium, vitamin D, A, K) and the consumption of other dietary elements that promote or hinder the absorption of minerals that nourish the bone, have a significant imprint on health marrow.

These factors add up to each individual’s genetic predisposition to develop bone disorders.

The latest review on the possible association between diet and bone mineral density, a controversial issue, is a meta-analysis conducted by the Bone and Mineral Research Program Garvan Institute of Medical Research, picked up this October in the American Journal of Clinical Nutrition.