2023-12-26 04:03:46
Research suggests that eating broccoli may reduce the risk of cancer. (schematic, unsplash)
According to the American Cancer Society, 1 in 3 U.S. citizens will develop cancer at some point in their lives. However, many of these cancer cases can be prevented by changing dietary habits.
Brockden, deputy director of research at the American Institute for Cancer Research in Washington, pointed out that no food has independent anti-cancer effects, but if people can maintain healthy eating habits, it can help reduce the risk of cancer. Risk of cancer.
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Experts recommend incorporating the following types of foods into your daily diet:
1. Cruciferous vegetables: Lamp, a cancer prevention researcher at the Fred Hutchinson Cancer Center, pointed out that cruciferous vegetables are rich in isothiocyanates, which are important for cell detoxification and repair. It is very important to prevent cancer. Take broccoli sprouts as an example. They are rich in isothiocyanate sulforaphane, which can enhance cellular immunity to daily damage. Research shows that sulforaphane isothiocyanate has a preventive effect on prostate cancer, breast cancer, bladder cancer, and colorectal cancer.
Research results show that consuming 4 to 5 more servings of cruciferous vegetables per week can help reduce the risk of cancer and other chronic diseases. Common cruciferous vegetables include broccoli, white cauliflower, cabbage, Chinese cabbage, Chinese cabbage, kohlrabi, green vegetables, rape, mustard greens, white radish, etc.
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2. Tomatoes and tomato products: Many studies have pointed out that lycopene (lycopene) can help reduce the risk of prostate cancer. However, some few studies have also pointed out that lycopene may have a certain effect in preventing breast cancer, lung cancer and colorectal cancer. s help. It is worth noting that cooking tomatoes can improve the absorption efficiency of lycopene.
3. Beans and leguminous plants: Beans and leguminous plants are not only rich in protein, but are also excellent sources of fiber. Fiber is essential for the intestines and immune system and has a positive effect in preventing colorectal cancer. A daily intake of 30 grams of beans, equivalent to 2 cups of black beans, allows the body to benefit from the anti-cancer effects of fiber.
4. Nuts: Nuts are rich in healthy fats, protein and fiber. Research shows that eating nuts can help reduce the risk of cancer, especially cancers related to the digestive system. For example, walnuts are rich in ellagitannins, which help intestinal bacteria convert them into metabolites, thereby reducing the possibility of cancer development and spread. Research shows that consuming a handful of nuts every day can provide significant health benefits.
5. Berry foods: Fruits such as strawberries, blueberries, cranberries, and pomegranates are rich in antioxidants, such as vitamin C and flavonoids, which help protect cells from stress and DNA damage that increase the risk of cancer. These berries are colorful because they contain anthocyanins, which also have anti-inflammatory properties. Brockden noted that reducing inflammation is key to preventing cancer because inflammation is an important cause of cancer.
To achieve the greatest reduction in inflammation, experts recommend consuming half a cup to a cup of fresh or frozen berries per day, preferably organic.
6. Garlic: Allicin is believed to have anti-cancer effects. According to a long-term study, among 3,000 subjects in an area with a high incidence of gastric cancer in China, an increase in the amount of garlic consumed by 2.2 pounds per year reduced the incidence of gastric cancer by 17%. Researchers pointed out that this is equivalent to eating 5 cloves of garlic per week, and eating raw garlic can retain its flavor and chemical components.
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