Cancer Prevention Eating Tips

Cancer Prevention Eating Tips

1. Eat a variety of colorful vegetables every day. The colors of vegetables not only make them visually appealing but also indicate the presence of various types and amounts of phytonutrients. Thus, consuming a diverse range of vegetables or including all five colors can be highly beneficial for your health.

• Red substances, such as tomatoes, contain an antioxidant called "lycopene" which helps reduce the risk of prostate, stomach, and lung cancer.
• Yellow/orange substances, such as pumpkin and carrots, contain the antioxidant "carotenoid" and are rich in vitamins that help combat free radicals in the body.
• Green substances, such as kale and broccoli, are rich in vitamin C, as well as morning glory, Chinese cabbage, and ivy gourd, which contain vitamin A.
• Purple substances, such as purple cabbage and purple eggplant, contain anthocyanins that help inhibit cancer-causing substances.
• White substances, such as Chinese cabbage, white eggplant, and cauliflower, especially cauliflower sprouts, are high in beta-carotene, which has properties to eliminate free radicals.

2. Regularly consume vegetables and fruits. Fruits contain various vitamins and minerals that are beneficial to the body, as well as dietary fiber that aids digestion and promotes regular bowel movements. For example, oranges, pineapples, and mangoes contain both vitamin C and antioxidants that help reduce the risk of cancer, as do melons with vitamins A, B, and C, which support normal bowel function and cancer prevention.
3. Incorporate whole grains and fiber into your meals. Whole grains are those that have not been refined or minimally refined, such as brown rice, wheat, corn, and barley. These grains are high in nutritional value, such as vitamins, minerals, phytonutrients, dietary fiber, and various antioxidants. Dietary fiber in whole grains plays a crucial role in eliminating toxins attached to the intestinal walls, thereby reducing the risk of gastrointestinal cancers and colon cancer.
4. Use spices to enhance the flavor of food. Spices refer to various plant parts used as food seasoning or for fragrance, which also have properties that reduce cancer risk.
5. Increase antioxidant intake by drinking natural beverages derived from various plant parts, such as green tea, which is rich in EGCG, a substance that helps reduce the risk of cancer cells.
6. Cook food properly, such as avoiding overcooking or charring animal meats, not consuming undercooked food, and not using oil to fry food multiple times.
7. Reduce consumption of red meat, as it is high in saturated fat, which increases the risk of colon cancer, breast cancer, and obesity.
8. Reduce the intake of salt and sodium-rich pickled foods, such as salted meat, salted fish, and pickled fruits. Sodium plays a crucial role in various body processes, but excessive amounts can be harmful.
9. Avoid fatty foods, especially those containing saturated fats found in animal meats and certain plant oils, such as butter, animal fat, coconut milk, coconut oil, and palm oil.

Best wishes from Vibhavadi Hospital

Source: AMnews newsletter, July 2016.