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6 food groups that reduce risk of diabetes, cancer and dementia

6 food groups that reduce risk of diabetes, cancer and dementia Illustrative photo (Freepik)
Author: Maria Kholina

Chronic inflammation in the body can provoke a range of serious illnesses, including cancer, diabetes, and dementia. While certain foods can help prevent these conditions, others may exacerbate the syndrome, according to Express.

Foods to lower risks of diabetes, cancer, and dementia

Maintaining a healthy balanced diet is among the recommendations for preventing various diseases. Medical experts advise consuming plenty of fruits, vegetables, fiber, protein, and minimizing intake of high-fat, high-salt, and high-sugar foods.

Doctors also emphasize the benefits of an anti-inflammatory diet, asserting it can help avoid fatal conditions such as heart disease, Alzheimer's, and even cancer.

Researchers have found that one of the most potent tools against chronic inflammation lies in what we eat.

"Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects," Dr Frank Hu, professor of nutrition and epidemiology at the Harvard School of Public Health, said.

Foods that reduce inflammation in the body:

  • Tomatoes
  • Olive oil
  • Leafy green vegetables like spinach, kale, and lettuce
  • Nuts such as almonds and walnuts
  • Fatty fish like salmon, mackerel, tuna, and sardines
  • Berries, cherries, and oranges

According to Dr. Hu, fruits and vegetables such as blueberries, apples, and leafy greens are high in natural antioxidants and polyphenols - protective compounds found in plants.

He added that coffee, containing polyphenols and other anti-inflammatory compounds, can also protect against inflammation.

Foods that can trigger chronic inflammation

"Some of the foods that have been associated with an increased risk for chronic diseases such as type 2 diabetes and heart disease are also associated with excess inflammation. It's not surprising, since inflammation is an important underlying mechanism for the development of these diseases," says Hu.

He advised avoiding or limiting consumption of these products:

  • Refined carbohydrates like white bread and pastries
  • French fries and other fried foods
  • Sodas and other sweetened beverages
  • Red meat (burgers, steaks) and processed meat (hot dogs, sausages)
  • Margarine, fat, and lard

Unhealthy eating also contributes to weight gain, which in itself is a risk factor for inflammation.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.