Although no one knows the exact cause of cancer, some studies have shown that the large proportion of cancer deaths is related to lifestyle choices. Just like smoking, drinking and lack of exercise can affect the general health, maintaining the right diet plays a key role in reducing the risk of cancer.
1. Eat fresh food
Eat plenty of plant foods such as fruits, vegetables, whole grains, nuts, beans … Start the day with fruits and nuts. Breakfast cereal. Eat a large portion of salad vegetables such as lettuce, tomatoes, cucumbers before lunch and before dinner. Snack on fruits and nuts (sunflower seeds, flax seeds, almonds, walnuts) …
Research has shown that people who eat less fruits and vegetables are twice as likely to have cancer than people who eat moderate amounts of fruits and vegetables. Special fruit protects against cancers of the esophagus, larynx and oral cavity-related cancers. The evidence that eating fruits and vegetables can effectively protect against cancer of the pancreas, stomach, colorectal, bladder, ovaries, ovaries and endometrium.
2. Enhance the absorption of fiber
Fiber is the main component that reduces the risk of cancer. All fiber-rich foods help cleanse the digestive tract and remove carcinogens from the intestines before they can harm you. You can add fiber to your diet by replacing white rice with brown rice, eating the whole fruit, choosing popcorn instead of potato chips. Some studies have also shown that the absorption of dietary fiber is inversely related to the risk of cancer.
3. Avoid processed foods
The more you eat the food in the purest form, the higher the protection effect. For example, instead of orange juice, peel and eat the orange fruit.
4. Reduce red meat and whole milk
Studies show that dieters are 50% less likely to develop cancer than those who eat meat. This is because flesh and milk lack fiber, antioxidants and nutrients that are protective against cancer and high saturated fats are associated with an increased risk of cancer. But you should not remove meat entirely from the diet but should be limited.
Choose fish or lean meat as they contain less fat, avoid processed meats like sausages. Some studies have also shown that consuming processed meats may increase the risk of stomach cancer caused by nitrosamines.
5. Choose your fat wisely
Saturated fats and trans fats are harmful to your health, so limit them. Saturated fat in butter, eggs, whole milk and red meat, trans fat in processed foods and snacks like hamburgers, pizza. On the other hand, unsaturated fats (such as MUFA and PUFA) are found in liquid oils such as olive oil.
Other sources of unsaturated fats are avocados, nuts such as walnuts, almonds. In addition, focus on omega-3 fatty acids to help fight inflammation and support brain and heart health. Rich sources of omega-3 fatty acids include salmon, tuna and flaxseed. You can eat fish once or twice a week, plus add flaxseed to the salad, avoid fried foods, check the bad fat ingredients on the food label.
Studies have shown that high-fat diets are associated with a higher risk of colorectal cancer, with saturated fats being particularly relevant. Meanwhile, for breast cancer, total fat content in the body is a risk factor. Therefore, it is important to cut down on fat
6. Choose anti-cancer foods
The immune system needs to be healthy to fight cancer-causing agents. You need to eat colorful foods with antioxidants (vitamins A, C, E and selenium) and plant chemicals that help boost immunity and fight disease.
Foods such as tomatoes, broccoli, dark green leafy vegetables, grapes, cranberries, carrots, cabbage, garlic, onions, grapes, blueberries, peppers and soy products such as tofu. Green tea is also rich in antioxidants, so instead of drinking black tea, drink 3 cups of green tea a day.
7. Drink plenty of water
Increasing water absorption eliminates toxins from the body and replenishes the nutrients to kill and prevent cancer cells from multiplying. Avoid sugary drinks such as cola, fruit juices because they increase inflammation and risk of developing cancer.
8. Storage of nutrients during processing
Rinse vegetables and fruits with a brush to remove pesticide residues. Eat as much alive as possible, this will help to retain more nutrients. Boil vegetables with less water. Avoid overheating the oil as it can become a carcinogen.
9. Maintain healthy cooking habits
Instead of fried, fried, choose healthy cooking methods such as oven, boil, steamed. In addition, store the oil in dark, cool place to avoid reducing the taste. Use good quality microwave oven to prevent interaction of plastic material with food.
10. Avoid eating rancid foods
Avoid rancid, moldy foods as they are capable of containing aflatoxin, a powerful carcinogen. Grains will stay fresh longer if left in the fridge or freezer.