Food to eat to avoid cancer: Nutritionist's advice

Food for cancer prevention

Include plenty of plant-based foods

These should include greens, legumes, mushrooms, cruciferous vegetables, and berries. These foods provide fiber, natural vitamins, and minerals, as well as phytochemicals that reduce inflammation, affect hormone metabolism, and detoxify carcinogens.

Limit red meat

Limit your intake of red meat and minimally consume processed meats (sausages, hot dogs, bacon). It has been proven that processed meat increases the risk of stomach and colorectal cancer.

Watch your weight

Excess weight and obesity significantly increase the risk for various types of cancer, including breast, colon, endometrial, kidney, and esophageal cancers.

Limit alcohol intake

Drinking alcoholic beverages is associated with an increased risk of several types of cancer, including mouth, throat, larynx, esophagus, liver, colon, and breast cancer.

Choose healthy fats

Consumption of trans fats and excessive saturated fats can increase the risk of certain cancers. Prioritize nuts, seeds, and fatty fish, which have anti-inflammatory and heart-protective properties. Use unrefined olive and sunflower oils, limiting intake to 1-2 tablespoons a day. Small amounts of lard, frozen for at least two weeks, can be consumed but should not be smoked or fried.

Consume plenty of fiber daily

Fiber protects against colon cancer and other digestive system cancers. Whole grains, legumes, mushrooms, fruits, vegetables, berries, flax seeds, and oat bran are sources of fiber and other protective nutrients.

Do not overuse dietary supplements

While some supplements can help fill nutritional gaps, high doses of certain substances can be harmful and even increase cancer risk.

Adhere to principles of Mediterranean diet

This diet can be adapted to include simple products like fermented vegetables, greens, berries, and herbs.

Cook as healthy as possible

Try boiling, stewing, and baking your food. Frying and grilling to the point of charring are harmful and offer no health benefits. Marinating meat before baking helps your body digest it better.

Skytalinska also reminds of the importance of staying active, exercising, and minimizing stress, as well as establishing a good sleep routine, as circadian rhythms are linked to certain types of cancer.

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.