The 4 types of food that cancer fears the most, it is recommended to eat more! Save it now

When it comes to "cancer", no one is not afraid, because cancer can make a healthy person with a rosy complexion wither away at a speed visible to the naked eye, and can also make a well-off family with a good life quickly fall into poverty. Moreover, more and more young people are suffering from cancer nowadays. You can often see news about young people dying of cancer on the Internet, even those born in the 1990s and 2000s...

In this era when cancer is becoming younger and younger, how can we prevent it?

We must admit that most cancers cannot be prevented by a single shot of vaccine, nor do any special medicines or foods exist that can guarantee that we will never get cancer. However, cancer is closely related to eating habits.

This article will tell you about foods that are helpful in preventing cancer. You can make your own arrangements based on this. Don’t worry, they are all delicious.

Eat more fresh fruits and vegetables

Fresh fruits and vegetables have many benefits to the human body. In addition to replenishing the nutrients needed by the body, they can also play a major role in preventing cancer.

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1. Vitamin C

Fresh fruits and vegetables are rich in vitamin C, especially winter dates, kiwis, strawberries, tangerines, oranges, sweet peppers, colored peppers, and Chinese cabbage, which have excellent vitamin C content. Vitamin C has strong antioxidant properties and can inhibit the conversion of nitrites into nitrosamines. Nitrosamines are carcinogenic and are also one of the risk factors for gastric cancer.

2. Antioxidant ingredients

Dark vegetables such as carrots, endive, tomatoes, purple onions, and purple cabbage contain more antioxidants, such as beta-carotene, lycopene, anthocyanins, quercetin, etc. They can help the body eliminate free radicals, fight inflammation, and also help prevent the occurrence of cancer.

Cruciferous vegetables and green leafy vegetables are especially effective in preventing cancer. Studies have shown that increasing the intake of cruciferous vegetables and green leafy vegetables can reduce the risk of lung cancer. Cruciferous vegetables can also reduce the risk of stomach cancer and breast cancer.

In addition, eating more vegetables can reduce the risk of colon cancer and esophageal squamous cell (adenocarcinoma) cancer; eating more fruits can reduce the risk of major digestive tract cancers, such as esophageal cancer, gastric cancer, and colorectal cancer.

Add whole grains to your staple food

We always recommend that you eat less refined white rice and noodles and increase the intake of whole grains in staple foods. Compared with refined white rice and noodles, whole grains contain more dietary fiber, B vitamins and minerals, and can also stabilize blood sugar after meals, which is more beneficial to health.

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Studies have shown that increasing the intake of whole grains can not only control weight and reduce the risk of type 2 diabetes and cardiovascular disease, but also reduce the risk of colorectal cancer.

Whole grains such as oats and barley are especially recommended, as they are rich in β-glucan, a type of water-soluble dietary fiber that can absorb water and swell to increase satiety, promote gastrointestinal motility, prevent constipation and intestinal diseases, and improve dyslipidemia.

Eat soy products every day

my country's "Dietary Guidelines for Chinese Residents" recommends that each person should consume 25 grams of soybeans per day. However, according to data from the "Scientific Research Report on the Dietary Guidelines for Chinese Residents 2021", in 2018, 70% of people in all age groups in my country had an average daily intake of less than 15 grams of soybeans and their products during the dietary survey. This means that the vast majority of people in my country do not eat the recommended amount of soybeans.

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25 grams of soybeans is equivalent to about 1 fist of northern tofu, half a box of southern tofu, 1 fist of tofu shreds, or 2 pieces of dried tofu.

Adequate intake of soy products can reduce the risk of breast cancer.

Drink tea regularly

Tea has a long history in my country. China is the first country in the world to discover and use tea trees. Tea contains antioxidant ingredients, tea polyphenols. Drinking tea every day is good for your health, but don't drink strong tea to avoid affecting the body's absorption and utilization of nutrients, which will also affect sleep quality.

Current studies have shown that drinking tea regularly can reduce the risk of cardiovascular disease, type 2 diabetes, and gastric cancer. A 2019 meta-analysis showed that drinking 6 cups of green tea a day can reduce the risk of gastric cancer by 21%.

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However, it should be noted that when brewing green tea, do not use too hot water. When the water temperature is controlled at 60℃~80℃, the yield of tea polyphenols increases with the increase of brewing temperature, while when the temperature is 90℃~100℃, the yield of tea polyphenols decreases with the increase of temperature. In general, the yield of tea polyphenols increases with the extension of brewing time.

In addition to the dietary recommendations mentioned above, you must also keep exercising to prevent cancer. Exercise has many benefits, not only can it control weight, reduce the risk of chronic diseases, improve cognitive ability, reduce the risk of dementia, and improve sleep, but it can also reduce the risk of many cancers, including colon cancer, breast cancer, bladder cancer, endometrial cancer, esophageal adenocarcinoma, gastric cancer, and kidney cancer.

Therefore, it is recommended to perform at least 30 minutes of aerobic exercise every day, such as brisk walking, jogging, cycling, aerobics, etc., and 2 to 3 times of anaerobic exercise per week, such as elastic bands, dumbbells, push-ups, pull-ups, etc.

Finally, let's summarize: stay away from cancer and embrace health! Daily eating habits and living habits will determine the health of the body. Once again, although many foods are helpful in preventing cancer, there is no food that can prevent cancer 100%. You must have a balanced diet, develop good living habits, exercise regularly, and have regular physical examinations.

References

[1] Chinese Nutrition Society. Dietary Guidelines for Chinese Residents[M]. People's Medical Publishing House. 2022. [2] Mi Zhi, Liu Lizhen, Wu Xiaohong, Cheng Meng. Effect of Brewing Conditions on the Yield of Tea Polyphenols in Rizhao Green Tea[J]. Food Research and Development, 2021, 42(03): 63-67.

This article is a work of Science Popularization China-Starry Sky Project

Produced by: Science Popularization Department of China Association for Science and Technology

Producer｜China Science and Technology Press Co., Ltd., Beijing Zhongke Xinghe Culture Media Co., Ltd.

Author: Xue Qingxin, registered nutritionist

Reviewer: Ruan Guangfeng, Director of Science and Technology Department, Kexin Food and Nutrition Information Exchange Center