Plant-Based Diet and Ovarian Cancer

By Kirsten Maxwell March 31, 2023 15 mins read 164 Views

Whether you’re trying to conceive or already pregnant, a plant-based diet can help you reduce your risk of ovarian cancer and improve your reproductive health. It focuses on fruits, vegetables, beans, nuts and seeds.

Several studies have shown that eating more fruits and vegetables can help lower your risk of developing ovarian cancer. They’re packed with nutrients like luteolin and kaempferol, which help protect the body against the disease.

Reduces the risk of ovarian cancer

A plant-based diet, which focuses on fruits, vegetables, grains, beans, nuts and seeds, can reduce the risk of ovarian cancer. It can also help you lose weight and lower your cholesterol levels.

Obesity increases your risk of ovarian cancer, so you want to avoid it as much as possible. It's also associated with heart disease, stroke and diabetes.

You can reduce your ovarian cancer risk by following a plant-based diet and not eating meat or other high-fat foods. It's also important to watch your intake of vitamin D, fatty fish and other dietary sources of omega-3 fatty acids.

A plant-based diet can also help your immune system fight off cancer cells, by reducing inflammation in the body and neutralizing toxins. It can also boost your energy and improve brain function.

Improves reproductive health

A plant-based diet can improve reproductive health in many ways. It helps to protect egg quality, sperm health and increase your chances of getting pregnant.

A diet rich in nutrient-dense fruits and vegetables may help you conceive, as they contain antioxidants that clean up dangerous compounds that can damage sperm membranes. These damaging chemicals are present in foods that are high in fats, sugars and processed carbohydrates.

Protein from plant sources can also be beneficial. A diet rich in legumes, tofu, lentils, nuts and seeds can be high in essential amino acids that support growth repair in your body and promote fertility.

A plant-based diet is low in dietary AGEs as long as you avoid foods that are high in sugar sweetened beverages. AGEs attach to sperm and uterine cells and can make it difficult for them to move from one end of the ovaries to the other. They also can reduce the quality of sperm DNA, leading to infertility.

Reduces the risk of heart disease

A plant-based diet can lower the risk of heart disease by limiting foods that are bad for your heart. These include red meat and processed meats, as well as sweets and refined carbohydrates.

Moreover, eating more fruits and vegetables is associated with lower blood pressure and better cholesterol levels. Similarly, increasing your intake of whole grains is also linked with a reduced risk of heart disease.

In addition to a healthy diet, exercise can help to prevent heart disease. Ideally, you should engage in 150 minutes of moderate-intensity aerobic activity per week to reduce your risk.

Some factors that increase your risk of heart disease cannot be changed, such as your age or family history. But other risk factors can be controlled, such as your weight, sex or smoking habits.

Reduces the risk of diabetes

People who eat a plant-based diet are less likely to develop diabetes. It is also helpful for those with the condition as it can stabilize blood sugar levels.

The CDC recommends eating a variety of fruits and vegetables, whole grains, nuts, and legumes. Limit saturated fat, or the “bad” kind of fat found in meats and dairy products.

Consuming a high-fat diet may lead to weight gain and a higher risk of diabetes. However, a low-fat diet that also involves physical activity may reduce the risk of diabetes.

Regular exercise can also help prevent type 2 diabetes by increasing insulin sensitivity. It can take many forms, including brisk walking for at least 30 minutes on most days of the week.

Avoiding sweetened beverages such as soda or fruit juice can also reduce your risk of diabetes. Drinking plain water instead will keep you hydrated and limit your intake of added sugars.

Frequently Asked Questions

What are some alternatives to meat protein?

Protein is an integral part of a healthy diet. Both animal- and vegetable-based sources can provide protein. There are many plant-based protein sources, including legumes, nuts and seed, grains, quinoa and tofu. A high level of antioxidants can be found in many vegetables and fruits which can offer anti-inflammatory benefits. Oat and almond milk, two dairy substitutes that are fortified, provide a plant-based alternative to cow’s milk. Alternatives like pumpkin seeds and nutritional yeast can lend cheesy flavor to dishes while providing more micronutrients than their animal-based equivalents. You can also add extra nutrition to smoothies or shakes by using vegan protein powders.

Can you get enough proteins on a plant-based food?

Yes, you can get enough protein on a plant-based diet. You can get amino acids from legumes, nuts, seeds and grains to help build muscle and keep you healthy. Tofu, and other soybean products, contain all 9 essential amino acid that the body cannot make. Vegetables like spinach, broccoli, or kale are also high in protein and can provide the amount of protein required for adequate nutrition when combined with legumes and grains. Plant-based proteins are more satiating than animal proteins, and have lower levels of saturated fat. Other essential nutrients can also be balanced by adding omega-3 fats to plant-based foods like flaxseeds or chia seeds and walnuts.

Supplements are necessary when you eat a plant based diet.

Although a balanced plant-based diet is essential for good health, some micronutrients should be supplemented in order to make up any missing nutrients. Vitamin B12 is crucial for cognitive and nervous health. This vitamin is not available in animal sources. However, vegetarians and vegans might benefit from supplementation. A lot of plant-based foods lack iron and zinc. These minerals are vital for healthy metabolism, red blood cells production, tissue growth, repair, and healthy metabolism. The normal functions of the body, including controlling inflammation and maintaining proper brain function, are also affected by omega 3 fatty acids. Many plant-based food sources lack omega-3s because of their biochemical property. Supplementation might help to ensure that this important nutrient is in a balanced balance. Calcium is essential for strong bones. However, it can be found in small amounts through foods like broccoli and kale. If you are struggling to meet your daily calcium needs from food, you might consider supplementation. It is always a good idea not to introduce new supplements without first consulting your doctor.

Statistics

Another found that following a diet rich in plant foods and lower in animal foods was associated with a 16 percent lower risk of cardiovascular disease and a 31 to 32 percent lower risk of death from cardiovascular disease. (everydayhealth.com)
A study found that livestock provides just 18 percent of calories consumed globally but takes up 83 percent of farmland. (forksoverknives.com)

External Links

who.int

Diabetes

pubmed.ncbi.nlm.nih.gov

PubMed: The long-term effects of diabetes on beta-cell function

A Plant-Based Dietary Treatment Improves Beta Cell Function and Insulin Resistance In Overweight Adults: A Randomized 16-Week Clinical Trial - PubMed

doi.org

ScienceDirect: Plant-Based Diets to Improve Personal, Population and Planetary Health

ncbi.nlm.nih.gov

Effects of Plant-Based Diets on Weight Status: A Systematic Review - PMC

Plant-based nutrition for healthcare professionals: implementing diet as a primary modality in the prevention and treatment of chronic disease - PMC

How To

How do you make plant-based meals that are both delicious and filling?

Cooking plant-based meals that are delicious and filling is achievable with the right ingredients, preparation, and creative recipes. One should start with fresh produce and other quality products. It's a good idea to create a grocery store list based only on the recipes. Make sure you have the proper storage equipment so that your food can stay fresh.

Next, when it comes to meal prepping, focus on variety: emphasize whole foods like fruits, vegetables, nuts, seeds, and legumes - aiming for different colors of produce for better nutrition. You should ensure that each meal contains a healthy balance of fiber, protein, as well as healthy oils. Furthermore, utilize kitchen appliances such as slow cookers and multi-cookers for optimal efficiency - batch cooking simplifies preparing meals in advance.

You can be creative in the kitchen, while adhering to a vegan diet. Spices such as chili powder or cayenne pepper can enhance dishes while remaining healthy. Whole foods over processed substitutes can transform plant-based dishes from bland to flavorful in just minutes. Think beans instead imitation meats or roasted butternuts squash instead of french fries. Remix leftovers from earlier weeks to make something new.

By utilizing these tips, individuals can enjoy a delicious plant-based diet without sacrificing flavor or fullness - so go forth and get cooking!