Reducing cancer risk: What to eat, what to avoid?

1.1. Fish Fish are rich in healthy fats such as salmon, tuna, halibut. Fish contains a lot of omega 3 which is very good for the heart, especially thanks to its direct effect on the immune system, fish oil has a very good anti-inflammatory effect, prevents colon cancer, breast cancer and reduces cancer root of cancer cells.
1.2. Whole grains When shopping, look out for whole grain products that have the word whole on their labels. Whole grains are high in fiber and their nutritional content is also higher than in processed grains.
1.3. Increase the variety of fruits and vegetables in each meal With a diet rich in green vegetables such as cruciferous vegetables, kale, cauliflower will effectively reduce the risk of cancer.
Studies have shown that a diet rich in green vegetables and fruits is more diverse and colorful, the higher the ability to prevent cancer. Eating a lot of green vegetables and fruits not only helps you fight obesity, cardiovascular diseases but also helps reduce the risk of breast cancer, colon cancer, lung cancer and cervical cancer.
1.4. Nuts In the cancer prevention diet, nuts are indispensable. This is a good source of protein and healthy fats. Nuts are rich in fiber, rich in protein and omega 3 fatty acids, and contain very little cholesterol.
1.5. Herbs and Spices This is the highest antioxidant food group of any food group. Studies show that the active ingredient curcumin in turmeric is one of the most powerful ingredients in a cancer prevention diet. With the mechanism of acting as immune system stimulants, other herbs and spices such as ginger, garlic, basil, parsley are also very good for fighting cancer.

2.1. Red Meats Eating a lot of red meat such as beef, pork, and lamb can be a cause of cancer. As mentioned above, to reduce the risk of cancer, it is best to eat lots of fish, whole grains and limit the intake of red meat.
2.2. Refined or processed nuts You should eat less bread, white rice, toasted biscuits. White rice is a grain of rice that has been processed, so it has lost its outer bran layer and some essential nutrients. According to studies, eating too much white rice can increase the risk of diabetes and the risk of cancer.
2.3. Sugary drinks Consuming too many sugary drinks will make you more likely to be overweight, obese and increase your risk of cancer. Studies have shown that drinking too many sugary drinks increases the risk of colon cancer. So try replacing sugary drinks with healthier alternatives like lemonade or fizzy water.
2.4. Processed meats Don't assume that eliminating nitrates or nitrites in processed meats will eliminate the risk of cancer. You should limit eating processed foods and instead eat meats that are steamed, boiled to retain most of the nutrients.
2.5. Alcohol, beer and alcoholic beverages Consuming any amount of alcohol in the body increases the risk of cancer. Alcohol is the cause of stomach cancer, throat cancer, larynx, esophagus, bowel cancer, liver cancer...
Diet plays a huge role in preventing cancer. . Therefore, with the question of how to reduce the risk of cancer, you need to pay attention to building a healthy diet, appropriate physical activity right now!
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Reference source: webmd.com