In recent years, I have noticed an increasing number of cancer patients around me. The occurrence of cancer is closely related to poor dietary habits. According to statistics, there are more than 30 types of cancer directly related to poor dietary habits. So, what dietary issues should we pay attention to in order to prevent cancer? Let's take a look together with the editor!
Eat Fresh
Multiple international studies have shown that eating fresh food helps prevent cancer. The World Cancer Research Foundation found that eating fresh fruits and vegetables can reduce the incidence of various cancers such as throat cancer, laryngeal cancer, and esophageal cancer.
People should consume at least 400 grams of different types of fresh fruits and vegetables every day, preferably including red, green, yellow, purple, and other colors. On the contrary, do not eat food that has been left out and moldy. Peanuts, soybeans, rice, and flour can produce a strong carcinogen called aflatoxin when they become moldy, which can lead to liver cancer, stomach cancer, and other types of cancer. In addition, try to avoid eating leftover dishes, as vegetables that have been left for more than 8-10 hours often contain nitrites, and the more they are reheated, the higher the nitrite content becomes.
Eat Light
A high-salt diet is closely related to the occurrence of stomach cancer. It is recommended that each person's daily salt intake does not exceed 5 grams. When cooking, also pay attention to the hidden salt content in condiments such as monosodium glutamate, soy sauce, sauce, and seasoning packets, and control the amount used.
In addition to reducing salt intake, a light diet should also include moderate meat consumption. A report from the National Academy of Sciences in the United States pointed out that fat is most closely related to cancer, especially breast cancer, colorectal cancer, and prostate cancer. The World Cancer Research Foundation recommends that the weekly intake of meat and poultry should be less than 500 grams, and processed meat products should be consumed as little as possible.
Eat Coarse
The lack of dietary fiber in food is one of the important reasons for the increasing number of cancer patients in recent years. Various grains are originally a source of dietary fiber, but processing can lead to loss of dietary fiber. Therefore, it is best to purposely consume coarse food.
Foods rich in dietary fiber include: black rice, cornmeal, buckwheat flour, fresh corn, millet, etc.; mushrooms, enoki mushrooms, edamame, fava beans, garlic sprouts, water bamboo shoots, etc.; pomegranates, mulberries, pears, kiwis, fresh dates, etc.; black sesame seeds, pine nuts, dried apricots, dried walnuts, etc. After dietary fiber enters the body, it can stimulate gastrointestinal motility, promote bowel movements, reduce the absorption of carcinogens in the intestines, and prevent colorectal cancer.
Eat Bitter
Many years of research have found that limonoids have significant effects in enhancing immune function, which can help cancer patients improve their resistance. Research in the United States has found that consuming citrus fruits or orange juice can absorb limonoids, which has a preventive effect on oral cancer, lung cancer, breast cancer, stomach cancer, and other types of cancer. Citrus fruits also contain various flavonoids and carotenoids, which also have anticancer effects.
Research in the United States has also found that other natural bitter substances in food also have certain health benefits. For example, naringin in lemon and grapefruit, tea polyphenols in tea, and polyphenols in red wine and chocolate, all of them are ingredients that help prevent cancer and heart disease. Quinine in bitter gourd can improve immune function and help control blood sugar. Therefore, an anti-cancer diet must include some bitterness.
Limit High-Calorie, High-Fat, Low-Nutrition Foods
Sugary and high-fat foods can cause weight gain and occupy a large portion of your diet, leaving little space for healthier, cancer-preventive foods. You can still enjoy your favorite foods, but in smaller portions.
Restrict Alcohol
There is evidence that all types of alcoholic beverages can increase the risk of breast cancer, pancreatic cancer, and other types of cancer. If you must drink alcohol, it is important to limit the amount. Women should not exceed one drink per day, and men should not exceed two drinks per day.
Eat More Fruits and Vegetables
Eating more fruits and vegetables, including legumes, can help reduce the risk of certain cancers. In every meal, half of the food should be filled with various colorful fruits and vegetables.
