Can an anti-inflammatory diet really prevent cancer? Just eat this way!

Today, let’s talk about a topic that is closely related to our health - diet and inflammation. Can you imagine that the food you eat every day is inextricably linked to inflammation in the body and may also affect the risk of cancer!

If you don’t eat right, your body will slowly become inflamed?

Let’s talk about inflammation first. It is a normal reaction of the body’s immune system to fight infection and injury, just like the little guards in the body are “fighting”.

Zeqiao original copyright contact

**But if this "battle" continues and turns into chronic inflammation, it will be a big problem. Many diseases, including cancer, are closely related to it. **Diet plays an important role in this.

There is an indicator called the Dietary Inflammation Index (DII), which scores 45 kinds of food or ingredients. Eating too much of a positively scored food can promote inflammation, while a negatively scored food can be anti-inflammatory. So if you don't eat the right food, your body may silently become "inflamed", and the risk of various diseases will also increase.

What is an anti-inflammatory diet?

Remember these 6 points to help your body fight inflammation and prevent cancer! Check these 6 points and see how many you have achieved.

1. Eating the right amount of carbohydrates is crucial

Don’t always focus on refined carbohydrates such as white rice and white flour as your staple food. They have a high glycemic index and eating too much will increase inflammation levels. They are also associated with the risk of various cancers such as pancreatic cancer and colorectal cancer.

Zeqiao original copyright contact

The staple food of the anti-inflammatory diet is whole grains, such as brown rice, oats, and quinoa . They are rich in dietary fiber, can maintain blood sugar stability, and are also beneficial for reducing the risk of pancreatic cancer, breast cancer, and colorectal cancer . Potatoes are better than refined carbohydrates. Although the anti-inflammatory effect is not as good as whole grains, it will not bring negative effects.

2. Fat intake is important

First of all, don’t eat too much oil, and the total fat intake should not exceed 30% of the total energy. An extremely high-fat diet like the ketogenic diet is not good for your health.

Eat more monounsaturated and polyunsaturated fatty acids, and less saturated and trans fatty acids. Foods high in saturated fatty acids include fat meat and lard from pigs, cattle and sheep ; trans fatty acids are mostly found in fried foods and some processed foods . Eating too much of these two types of fatty acids will increase the risk of ovarian cancer and endometrial cancer.

Zeqiao original copyright contact

Among polyunsaturated fatty acids, n-3 polyunsaturated fatty acids have particularly good anti-inflammatory effects. They are rich in fish, shrimp, shellfish, flax seeds and their oils, so you can eat more of them.

3. Choose the right protein source

Choose fish, poultry, eggs, soy products and other protein sources as much as possible, and eat less processed meat. Studies have found that eating more fish can reduce the risk of liver cancer, breast cancer, and stomach cancer; poultry has little relationship with the overall risk of tumors; but eating too much red meat and processed meat will increase the risk of colorectal cancer, lung cancer, and renal cell cancer.

4. Vegetables and fruits are essential

Vegetables and fruits are good at fighting inflammation. The beta-carotene, various vitamins, minerals, and plant compounds in them are all anti-inflammatory ingredients.

Ideally, they (raw weight) should account for 2/3 of the total food weight. In Asia, eating more vegetables and fruits may also reduce the risk of esophageal cancer!

Zeqiao original copyright contact

5. There is a science to drinking tea

Tea lovers are in luck. Both green tea and black tea have anti-inflammatory activity. The ingredients in them are effective in preventing various tumors. For example, tea polyphenols can prevent colorectal cancer. However, tea should be drunk in moderation, and light tea is best.

6. Pay attention to cooking methods

****If you want to fight inflammation, don't always use frying, deep-frying, or open-fire grilling when cooking. You can try this more often.

Stew, stir-fry, steam, boil

These cooking methods. Deep-frying easily produces trans fatty acids, and high-temperature frying and grilling of meat will produce pro-inflammatory substances such as heterocyclic amines and polycyclic aromatic hydrocarbons. Cooking red meat by frying or grilling will increase the risk of colorectal cancer.