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What is more critical and useful than a single “cancer-fighting” food is a long-term healthy diet.
As part of the diet, some foods are indeed linked to a reduced risk of cancer, such as the 26 foods in the table below.
I recently shared some cancer-related topics with you, such as cancer prevention lifestyle, early-stage cancer screening, etc. Today, let’s talk about “anti-cancer” foods.
There are always people asking me from time to time, Mr. Gu, is XX food an “anti-cancer” food, and eating more XX food can prevent the occurrence of cancer?
I graduated with a bachelor’s degree in medical nutrition from West China Clinical Medical College, Sichuan University. In the past two days, Zhou Qin, a high-value and explosive dietitian who looks like Qiu Shuzhen, is my sister-in-law…
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When we were in school, the teacher made a table, the content of the table and the “ 26 kinds of “anti-cancer” I just showed you. Food ” is very similar, reminding us that Vegetables and fruits are anti-cancer foods in a broad sense, but it must be noted that can’t expect to eat a certain food alone, and Fight cancer.
The strong guarantee of winning a game is a strong team, not a team with superstars. The same holds true for diets that reduce cancer risk.
No single food “fights cancer” on its own
Protection doesn’t come from a plethora of super “cancer-fighting” foods, long-term eating habits are the key. No single food can protect you from cancer alone, and no single food provides all the nutrients your body needs.
Current research on diet and cancer agrees that holistic dietary patterns are most strongly associated with reduced cancer risk and good health. Comprehensive nutrients, a variety of dietary fibers, and thousands of plant compounds “protect” human health through gene expression, cell signaling, anti-inflammatory support, and more, and it is not a single food that can did it.
It’s also important to note that the “cancer-fighting” power of food doesn’t happen overnight. We need to find a balance between changing, learning new eating habits, and eating a comfortable, enjoyable, sustainable long-term.
Be part of your diet,
These foods ‘fight cancer’
But then again, eating patterns are made up of what you choose to eat, how much, and how often. Based on available research evidence, the American Cancer Research (AICR) believes that the following 26 specific foods can help reduce cancer risk if they are part of a healthy diet.
But don’t take it as a complete list of foods to reduce cancer risk, the recommended foods are of course good, but not essential, if you have allergies, It’s perfectly fine to dislike/accept a certain food for reasons of taste, budget, cultural tradition, etc. Don’t force yourself, don’t let it limit your daily dietary choices.
[Analysis Instructions]
1. Foods rich in dietary fiber likely reduce colorectal cancer; weight gain , overweight and obesity* risk.
[*Strong evidence suggests that excess body fat increases the risk of at least 12 different cancers. ]
2. Non-starchy vegetables and fruits combined likely reduce breathingbreathing Risk of cancer of the tract & gastrointestinal tract (eg, cancer of the mouth, pharynx, larynx, lung, esophagus, stomach, colorectum, etc.).
3. Coffee likely reduces the risk of endometrial cancer and liver cancer.
4. Limited evidence indicates:
Fruit reduces the risk of lung cancer (in people who smoke or have ever smoked) and esophageal squamous cell carcinoma.
Citrus fruits may reduce the risk of stomach cancer (cardia only).
A combination of non-starchy vegetables and fruits may reduce the risk of bladder cancer.
Non-starchy vegetables may reduce the risk of estrogen receptor-negative (ER-) breast cancer.
Foods containing vitamin C may reduce the risk of lung cancer (in people who smoke) and colon cancer.
Foods containing carotenoids may reduce the risk of lung cancer and estrogen receptor-negative (ER-) breast cancer.
Foods containing beta-carotene may reduce the risk of lung cancer.
Coffee may reduce the risk of cancer of the mouth, pharynx, larynx, and skin, but more research is needed to determine whether a cause-and-effect relationship exists.
Foods containing isoflavones may reduce the risk of lung cancer.
Foods containing soy may reduce the risk of death from all causes 12 months or more after diagnosis in breast cancer patients.
Supplements are not the same as food
However, a reminder. While the above is based on some research showing that foods rich in a certain nutrient have such an effect, extracting the ingredients alone may not work as well.
Foods containing beta-carotene, for example, may reduce the risk of lung cancer, but strong clinical trials have shown that supplementing beta-carotene to smokers actually increases the risk of developing lung cancer. risk of lung cancer.
So would be more encouraged to eat whole foods.
Image via American Cancer Research (AICR) website
These 4 foods increase cancer risk,
Eat less!
The above foods have a positive effect on the body’s “anti-cancer”, but the four foods to be mentioned below are clearly carcinogenic and will increase the risk of multiple cancers or overall cancer .
That’s why the American Cancer Institute also recommends limiting red meat intake and minimizing alcohol, processed meats (sausage, ham, bacon, hot dogs, sausages), sugar-sweetened beverages.
Refer to healthy eating patterns,
Develop your own eating habits
Some friends are confused about how to change and develop healthy eating habits, specifically how to eat.
Actually, it is relatively simple to directly refer to some existing healthy eating patterns, and then make slight adjustments according to your actual situation.
There are many healthy eating patterns, such as the Mediterranean Diet,DASH, The Flexitarian Diet, and MIND Diet are all relatively healthy eating patterns. You can click to read about how to eat them.
Do you like any of these foods?
References:
[1] AICR’s Foods that Fight Cancer and Foods to Steer Clear Of, Explained. Retrieved March 25 ,2022, from https:https://www.aicr.org/cancer-prevention/ food-facts/?from=from_parent_mindnote
[2] The Search for that Perfect Cancer-Fighting Superfood. Retrieved March 25 ,2022, from https:https://www.aicr.org/resources/blog/the-search- for-that-perfect-cancer-fighting-superfood/?from=from_parent_mindnote