6 eating habits to prevent cancer

Add garlic to dishes, prioritize cruciferous vegetables, limit processed meat, and do not drink alcohol to reduce the risk of breast, liver, and colon cancer.

According to the US National Cancer Institute, there are many factors that increase the risk of cancer such as age, family history, long-term exposure to chemicals at work and in the living environment. Applying the 6 eating habits below can reduce the possibility of forming malignant tumors.

Plant-based diet

A plant-based diet does not mean completely avoiding meat and fish. Instead, the majority of the diet should come from plant sources such as vegetables, beans and bean products, fruits, nuts and seeds. Meat, dairy, eggs and other animal-based foods are still needed in the overall diet, but in moderation.

A 2013 study by the Yale School of Public Health (USA) and several other organizations, on more than 1,000 people, showed that premenopausal women who consumed 6g or more of soluble fiber per day (from beans and vegetables) had a 62% lower risk of breast cancer than women who ate less than 4g per day.

Add garlic to your food

Garlic adds flavor to food and is rich in the natural compound allicin, which has anti-cancer properties. A 2011 analysis by Sichuan University (China), of 21 studies, more than 543,000 people, showed that consuming high levels of allicin in vegetables reduced the risk of developing stomach cancer.

Garlic contains a natural compound called allicin which has anti-cancer properties. Photo: Freepik

Prioritize cruciferous vegetables

Cruciferous vegetables such as cauliflower, broccoli, and cabbage provide the plant compound sulforaphane, which has anti-cancer effects. Eating cruciferous vegetables can remove more cancer-causing compounds from the body, reducing the risk of disease.

According to another 2013 analysis by Shanghai Jiaotong University (China) of 35 studies, cruciferous vegetables were associated with a reduced risk of developing colorectal cancer.

Choose olive oil as a fat source

A 2022 meta-analysis by the University of Athens (Greece), based on 45 studies, with more than 929,000 participants, showed that people who consumed a lot of olive oil daily had a 31% lower risk of cancer than those who consumed less.

Limit processed meats

Eating a lot of processed meats such as ham, bacon, sausages, cold cuts increases the risk of bowel and stomach cancer. A study published in 2018 by the University of Paris (France) and a number of units, with more than 104,000 participants, showed that consuming smoked meat increases the risk of colorectal cancer and cancer in general.

Limit alcohol

According to the US Centers for Disease Control and Prevention, the less alcohol you drink, the lower your risk of breast, liver, colorectal, esophageal, stomach, and oral cancers. Quit drinking or limit your alcohol intake to two drinks a day for men and one drink a day for women to prevent disease risks.

Change your lifestyle, eat a healthy, nutritious diet, maintain a healthy weight and be physically active to reduce the risk of chronic diseases.

Mai Cat (According to Very Well Health )

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