[Cancer Killer]Dietitian Recommends 12 Of The Most Powerful Anti-Cancer Foods 1 Serving Of Nuts Per Day Reduces Risk Of Colorectal Cancer – Hong Kong Economic Times- TOPick – Health- Food Safety

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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