We are what we eat. Diet plays an important role in supporting our body function. To extend it far, diet is sure to have something to do with cancer incidence. The article lists common but essential foods that you shall include into a daily diet to reduce your risk of getting cancer.
Whole grain intake is associated with lower risk of total and site-specific cancer. Common whole grain foods include barley, brown rice, buckwheat, millet, oatmeal, popcorn, etc.
Refined carbohydrates from refined grains contain high sugar amounts and shall be reduced in the daily diet.
Vegetables and fruits
Vegetables and fruits contain large amounts of anti-oxidant and anti-inflammatory phytonutrients which can regulate the expression of oncogenes to exert anti-cancer effects. Certified organic vegetables and fruits are good options because they are safe and contain fewer pesticides, pollution, and harmful chemicals.
Plant-based oils are rich in unsaturated fats which can improve good cholesterol levels and help reduce the risk of getting heart diseases and cancer.
Oils like flax oil, olive oil, sesame oil, and walnut oil, fish oil are high in healthy unsaturated fat. Olive oil, in particular, is a monounsaturated fat called oleic acid that accounts for 73% of the total oil content. It is the healthiest fat found so far.
Dairy foods like milk, yogurt, cheese, lactose-free milk, soy milk, yogurt, and other dairy products are good sources of calcium and proteins. Many studies have shown that high calcium intake could help prevent colorectal cancer.
Milk contains rich calcium, animal proteins and vitamin B12. Adults in the United States are recommended to drink three cups or 732 mL/d of milk per day.
Turmeric is a well-known spice that has potent anti-inflammatory activities and its active ingredients, called Curcumin, can modulates multiple immune cells including B cells and T cells to fight against various cancer cells.
It is desirable to include turmeric spice into your daily dishes to enrich taste and boost your immunity.
Green tea is one of the best cancer-prevention drinks among a variety of beverages and drinking green tea can lower the incidence rate of esophageal and colorectal cancer, thanks to the anti-oxidant and anti-inflammatory polyphenols.
Alcohol is listed as a top known carcinogen and alcohol drinking can damage gastrointestinal function and excess dinking in a long term can lead to cancer occurrence.
Sugar-containing beverages like soda, fruit drinks, sports drinks, energy drinks, sweetened waters, and coffee shall be consumed less, since an increase in sugary drink consumption was positively associated the risk of overall cancer.