Cancer is the number one killer in Hong Kong, with over 15,000 deaths in 2021. A balanced diet is an important factor in maintaining health. A nutritionist in Taiwan has introduced 12 anticancer foods, including broccoli, nuts, oil. olive, etc., which can help reduce the risk of different types of cancer.
Dietitian Cheng Hanyu recently posted a Facebook pageto sendlists 12 anticancer foods and suggested eating methods:
1. Broccoli
- Reduce the risk of colorectal cancer
- Sulforaphane is a phytochemical found in cruciferous vegetables, and an analysis of 35 studies found that eating more cruciferous vegetables was associated with a lower risk of colorectal cancer.
- Eat broccoli at least 3-5 times a week to help with gut health
2. Carrots
- Reduce the risk of stomach, prostate and lung cancer
- Higher carrot intake was associated with an 18% lower risk of prostate cancer
- Add carrots to dishes and cook together to increase the speed of intake
3. Beans
- Reduce the risk of colorectal cancer
- Beans contain dietary fiber, eat beans at least once a day to help with gut health
4. Berries
- Reduce the risk of colorectal cancer, oral cancer, esophageal cancer
- Berries contain anthocyanins, eat 1 to 2 servings of berries per day to improve the body’s antioxidant capacity
5. Nuts
- The study finds that regular walnut consumption is linked to a lower risk of colorectal, pancreatic and endometrial cancer
- It is recommended that you eat one serving of nuts per day
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6. Olive oil
- Reduce digestive system cancer, breast cancer
- A survey found that in 28 countries around the world, colorectal cancer incidence has decreased in areas with higher olive oil intake
- It can be used in salads or cooking oil
7. Turmeric
- Anti-inflammatory curcumin can reduce the risk of colorectal cancer
- 1 to 3 g of turmeric powder per day
8. Citrus fruits
- Reduce gastrointestinal cancer, upper respiratory tract cancer, pancreatic cancer
- Consuming at least 3 servings of citrus per week can reduce the risk of stomach cancer by 28%
9. Flax seeds
- Reduce the risk of breast cancer, prostate cancer and colorectal cancer
- Rich in fiber and healthy fats
- 10 grams per day
10. Tomato
- Reduce the risk of prostate cancer
- Eat 1 large tomato or 20 cherry tomatoes a day
11. Garlic
- Reduce the risk of stomach and prostate cancer
- A study of over 500,000 people found that people who ate a lot of allium vegetables had a lower risk of stomach cancer.
- It is recommended to contain 2-5 grams (about one clove) of fresh garlic per day
12. Fish
- Reduce the risk of colorectal cancer.
- A study of over 470,000 adults found that eating more fish was associated with a lower risk of colorectal cancer, while red and processed meats were associated with an increased risk of colorectal cancer.
- It is recommended to choose fish rich in vitamin D and omega-3 fatty acids such as salmon and mackerel
▲ Nutritionist Cheng Hanyu.
The content is reproduced with permission, and the original text is published on the Facebook page “Cheng Hanyu nutritionist」。
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