Dietary regimens for cancer prevention

Cancer prevention involves a healthy diet such as limiting dairy products, red meat, and grilled foods, and increasing the consumption of fruits and vegetables.

Cancer is known as one of the diseases of the century, but we can completely avoid this "demon" simply by making positive changes to our daily diet.

Below are six "golden" principles of a cancer-preventive diet, recently published in the journal of the American College of Nutrition by a group of researchers from the US Preventive Medicine Committee.

1. Prevent cancer by limiting dairy products.

Studies show that although low-fat or skim milk contains high levels of nutrients including calcium and vitamin D, dairy products themselves increase the risk of certain cancers, especially prostate cancer.

A study of 142,25 men by a group of European researchers showed that those who consumed an average of 27 grams of dairy protein per day had a 22% higher risk of prostate cancer compared to those who consumed only 10 grams of dairy protein per day. Therefore, you need to reduce your consumption of dairy products.

2. Increasing your intake of soy products can help prevent cancer.

Soybeans significantly reduce the risk of breast cancer. According to a recent study conducted in China, adolescent girls who consumed 11.3 grams of soy protein daily reduced their risk of breast cancer by 43% compared to those who consumed less than 3 grams per day. Therefore, soy products are essential in cancer prevention.

3. Effectively prevent cancer by eating less red meat and processed meat.

Studies have shown that consuming 120 grams of red meat per day increases the risk of colorectal cancer by 28%, while consuming 50 grams of processed meat such as sausages and ham increases the risk by 21%. This is because processed meats are full of additives and harmful chemicals, especially nitrates, a potential cause of cancer.

4. Fruits and vegetables are essential in a cancer-preventing diet.

Fruits and vegetables are rich in antioxidants and vitamins, thus contributing to the fight against cancer. Eating plenty of fresh fruits and vegetables can reduce the risk of esophageal cancer by up to 68%. According to an analysis of over 35 studies, people who eat a lot of cruciferous vegetables such as cauliflower, broccoli, broccoli, etc., will reduce their risk of colorectal cancer by 18%. Meanwhile, adding carotenoid-rich vegetables such as carrots, pumpkins, sweet potatoes, etc., to their diet will reduce the risk of breast cancer in women by 19%.

5. Limit alcoholic beverages to prevent cancer.

Health experts point out that limiting alcoholic beverages such as beer and wine in your daily diet can help reduce the risk of oral, pharyngeal, esophageal, and colorectal cancers. According to a report from the International Agency for Research on Cancer, people who drink 2-3 glasses of alcohol per day have a 21% higher risk of colorectal cancer compared to those who do not drink alcohol.

6. A cancer-preventive diet should minimize grilled foods.

Foods, especially meat, when grilled at high temperatures produce HCAs (also known as heterocyclic amines), a type of toxic chemical that increases the risk of cancers such as kidney, pancreatic, and colorectal cancer.

According to AloBacsi.vn