What to eat to reduce cancer risk?

No one can predict how old you will live because a person's life span is determined by many factors while longevity secrets are still something very mysterious. After analyzing many studies on the link between lifestyle and cancer, scientists have developed a guide to help you limit your risk of cancer for yourself and your family. Because ' there is a real way to gain relief ', the first advice experts give you is to . eat.

Brassica. Many studies have shown that broccoli, Brussels sprouts, cabbage, and watercress are ' stars ' in preventing colorectal, lung and stomach cancer. Research by Michigan State University (USA) also found that people who eat raw (or boiled) cabbage and cabbage over 3 times a week reduced the risk of breast cancer by 72%. These beets contain chemicals that activate the natural detoxifying enzymes in the body.

Foods high in fiber. After tracking the menu of more than 61,000 women, Swedish experts found that people who consume more than 4.5 servings of whole-grain cereals a day could reduce the risk of colon cancer by 35%. Reason: fiber promotes solid waste due to rapid transfer through the colon, limiting the cells in the intestine to contact substances that can cause cancer. In addition, fiber also absorbs insulin and excess estrogen - two hormones that increase the risk of breast cancer. Therefore, every day we should load 25 grams of fiber by eating beans, fruits and vegetables.

Reduce fat and enhance vegetables to protect your health.(Photo: About.com)

Supplement vitamin D and calcium. The results of 10 studies showed that high-dose dairy preparations significantly reduced the colon's risk by calcium protection. Vitamin D and calcium - rich in milk and orange juice - can also repel breast cancer right from the early stages by inhibiting harmful hormones. Tip: women under 50 need 1,000 mg of calcium and at least 400 IU of vitamin D daily.

Regularly eat tomatoes and berries. Tomatoes and tomato products reduce the risk of cancer of the stomach, cervix, pancreas and prostate. Lycopene, a characteristic red color of tomatoes, helps protect cells from injury, like antioxidants in berries such as strawberries, raspberries and blueberries. In general, eating lots of fruits and vegetables is always good for your health.

Limit red meat (beef) and bacon. Women who eat about 28 grams of bacon 2-3 times a week for about 10 years increase the risk of colon cancer. Meanwhile, eating about 55g of red meat daily (such as beef, lamb) for a long time can increase the chances of getting rectal cancer. The reason is that when processing these meats at high temperatures, carcinogens will form. It is best not to eat burnt items.

Reduce alcohol. Alcoholic drinks increase the risk of breast, colon, esophageal, and throat cancers. However, clicking a little alcohol will be beneficial for cardiovascular health.

Fat control. Following nearly 189,000 postmenopausal women in four years, the National Cancer Institute found that those with a 40 percent fat diet had a 15 percent higher risk of breast cancer than those on diets. contains only 20% fat. Butter, fish, beans and olive oil are good sources of healthy fats.

Be careful when using soy. Overall, soy is good for health. However, the relationship between soy and breast cancer is still controversial. Laboratory studies show that breast cancer cells proliferate when exposed to compounds found in soybeans. However, in the body, plant estrogen (in soybeans) has the effect of limiting the risk of cancer. It's best not to eat more than 20 grams of soy a day.

THANH TRUC