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More critical and useful than a single "cancer-fighting" food is a long-term healthy diet.
As part of the diet, some foods are indeed associated with a reduced risk of cancer, such as the 26 foods in the table below.
Recently, I shared with you some topics about cancer, such as the lifestyle of cancer prevention, early cancer screening, etc., and today I will talk about "anti-cancer" foods.
Someone always asks me from time to time, Teacher Gu, is XX food "anti-cancer" food, and eating more XX food can prevent cancer?
I graduated from the West China Clinical Medical College of Sichuan University with a bachelor's degree in medical nutrition, and Zhou Qin, a nutritionist who exploded in the past two days because of Qiu Shuzhen's high appearance, is my sister......
When we were in school, the teacher had a list, and the content of the table was very similar to the "26 kinds of "anti-cancer" foods" that I just showed to everyone, reminding us that vegetables and fruits are anti-cancer foods in a broad sense, but we must pay attention to not expecting to fight cancer by eating only a certain food.
The strong guarantee of winning a game is that the team is strong, not that the team has superstar players. The same is true when it comes to diet to reduce cancer risk.
No food can be "anti-cancer" independently
Protection doesn't come from a lot of super "cancer-fighting" foods, long-term eating habits are key. No food alone can protect you from cancer, and no food can provide all the nutrients your body needs.
Current research on diet and cancer agrees that holistic dietary patterns are most closely related to reduced cancer risk and physical health. Comprehensive nutrition, multiple dietary fibers, and thousands of plant compounds "defend" human health through gene expression, cell signaling, anti-inflammatory support, and more than any one food alone can do.
It is also important to note that the "anti-cancer" ability of food is not achieved overnight. We have to find a balance between changing and learning new eating habits and a comfortable, enjoyable, sustainable, long-term diet.
Be part of the diet,
These foods can "fight cancer"
But then again, the dietary pattern is made up of what foods you choose to eat, how much to eat, and how often to eat them. The American Cancer Research (AICR) based on existing research evidence suggests that the following 26 specific foods can help reduce cancer risk if they are part of a healthy diet.
But don't think of it as a complete list of foods to reduce cancer risk, recommended foods are certainly good, but they are not essential, and if you don't like/accept a certain food because of allergies, tastes, budget, cultural traditions, etc., there is no problem at all, don't force yourself, and don't let it limit your daily dietary choices.
【Explanation】
1. Dietary fiber-rich foods are likely to reduce the risk of colorectal cancer; weight gain, overweight and obesity*.
[*Strong evidence suggests that excess body fat increases the risk of developing at least 12 different cancers.] 】
2. The combination of non-starchy vegetables and fruits is likely to reduce the risk of respiratory & digestive tract cancers (such as cancers of the mouth, pharynx, larynx, lungs, esophagus, stomach, colorectum and other parts).
3. Coffee is likely to reduce the risk of endometrial cancer and liver cancer.
4. Limited evidence suggests:
Fruits reduce the risk of lung cancer (people who smoke or have smoked before) and squamous cell carcinoma of the esophagus.
Citrus fruits may reduce the risk of stomach cancer (cardia type only).
The combination of non-starchy vegetables and fruits may reduce the risk of developing bladder cancer.
Non-starchy vegetables reduce the risk of estrogen receptor-negative (ER-) breast cancer.
Foods containing vitamin C can reduce the risk of lung cancer (in people who smoke) and colon cancer.
Foods containing carotenoids may reduce the risk of lung cancer and estrogen receptor-negative (ER-) breast cancer.
Foods containing β-carotene may reduce the risk of lung cancer.
Coffee may reduce the risk of developing oral, pharyngeal, laryngeal, and skin cancers, but more research is needed to determine if there is a causal relationship.
Foods containing isoflavones may reduce the risk of lung cancer.
Foods containing soy may reduce the risk of death from a variety of causes 12 months or more after diagnosis in patients with confirmed breast cancer.
Supplements are not the same as foods
But also a hint. Although some of the above studies have shown that foods rich in certain nutrients have such effects, the effect of extracting the ingredients alone may not be satisfactory.
For example, foods containing β-carotene may reduce the risk of lung cancer, but there have been excellent clinical trials showing that giving smokers β-carotene supplements increases the risk of lung cancer.
So it is still more encouraged to eat natural foods.
Image from the American Cancer Research (AICR) website
These 4 types of foods increase cancer risk,
Eat less!
The previous foods have a positive impact on the body's "anti-cancer", while the following 4 foods are clearly carcinogenic, which will increase the risk of multiple cancers or the overall cancer.
Therefore, the American Cancer Institute also recommends limiting the intake of red meat and reducing the intake of alcohol, processed meat (sausages, ham, bacon, hot dogs, dachshund), and sugary drinks as much as possible.
Refer to healthy eating patterns,
Develop your own eating habits
Some friends will be confused about how to change and develop healthy eating habits, specifically how to eat.
In fact, it is a relatively simple way to directly refer to some existing healthy eating patterns and then make slight adjustments according to your actual situation.
There are many kinds of healthy eating patterns, such as the Mediterranean Diet, the DASH diet, the flexitarian Diet, the BRAIN Diet, etc. are all relatively healthy eating patterns, and how to eat can be read and understand.
Are there any of these foods you love to eat?
Resources:
[1] AICR's Foods that Fight Cancer and Foods to Steer Clear Of, Explained. Retrieved March 25 ,2022, from https://www.aicr.org/cancer-prevention/food-facts/?from=from_parent_mindnote
[2] The Search for that Perfect Cancer-Fighting Superfood. Retrieved March 25 ,2022, from https://www.aicr.org/resources/blog/the-search-for-that-perfect-cancer-fighting-superfood/?from=from_parent_mindnote