Diet Can Reduce the Risk of Cancer! Include These Foods in Your Diet

Anti-Cancer Diet: Cancer is a disease that is spreading rapidly worldwide. Considering this deadly disease, World Cancer Day is celebrated every year on February 4th, with the aim of creating awareness among people about this disease. Medical science and research have proven that a large portion of cancer deaths are linked to your lifestyle and diet. In fact, people are unknowingly consuming things that create an environment for cancer cells to thrive in the body, and they are ignoring things that can protect against the growth of these cells.

If you make the right changes in your diet and habits, the risk of this disease can be reduced. The official website of the Government of India's Mahatma Jyotirao Phule Jan Arogya Yojana describes an 'anti-cancer diet' that everyone should follow.

Eat a Plant-Based Diet

The first and most effective weapon against cancer is to rely on plant-based foods. According to research, plant-based diets are low in fat, high in fiber, and rich in cancer-fighting nutrients. This strengthens your immune system so much that your body itself starts fighting cancer cells.

Everyone should try to ensure that at least two-thirds of their plate is filled with whole grains, vegetables, legumes, or fruits. This doesn't mean you have to become completely vegetarian, but the focus should be on 'whole foods'.

Increase Fiber Intake

Fiber keeps your digestive system clean and healthy. It removes toxins from the body that can later cause cancer. For fiber, consume brown rice instead of white rice and whole-grain bread instead of white bread. Always try to eat fruits and vegetables with the peel on, as that's where the real fiber is.

Cooking method is also important

Eating the right food is not enough; the way you cook it also matters. Boiling or cooking vegetables for too long destroys their vitamins, so lightly steaming them is best.

Eat less non-vegetarian food and fat

Research shows that people who don't eat non-vegetarian food have about a 50 percent lower risk of cancer compared to those who do. Non-vegetarian food is low in fiber and high in saturated fat, which makes it dangerous. If you want to eat meat, eat it as a side dish rather than making it the main part of your diet.

Pay attention to your fat intake as well. Saturated and trans fats (like hydrogenated vegetable oil, butter, or processed foods) increase the risk of cancer, so use olive oil or canola oil instead. Include walnuts, flaxseeds, and fish in your diet for omega-3 fatty acids.

Consume antioxidants and spices

The more colorful your plate is, the safer you will be against cancer. Colorful fruits and vegetables are rich in phytochemicals and antioxidants that protect the body's cells from damage. In addition, spices from our kitchen like garlic, ginger, turmeric, and curry powder not only enhance the flavor but also fight against cancer cells.