There is evidence that eating a diet rich in whole grains, vegetables, fruits, and legumes can help reduce the risk of getting cancer. According to the American institute for Cancer Research, there is strong evidence that eating at least three servings of whole grains each day lowers the risk of colorectal cancer. Whole grain consumption has also been shown to improve cardiovascular health and lower the risk of type 2 diabetes.
Fruits and vegetables
Cancer organizations advise eating a balanced diet of fruits and vegetables because they contain natural substances (phytochemicals) that may prevent the growth of cancer cells or reduce inflammation, which can feed cancer. Your best bets include vitamin-rich foods like oranges, broccoli, and cabbage.
The dry common bean, or Phaseolus vulgaris, is a well-known legume that is used all over the world. It is a rich source of high protein (23 percent), complex carbohydrates, dietary fiber, and a few vitamins and minerals. Eating beans has been linked to a lower risk of developing a number of chronic and degenerative illnesses, including cancer, obesity, diabetes, and cardiovascular conditions.
A practical way for consumers to improve their health and lower their risk of cancer is by increasing their daily intake. Epidemiological and preclinical research on colon, breast, prostate, and mammary cancers, as well as colon, breast, and prostate cancers, has provided more evidence for the link between bean consumption and the risk of developing cancer.
The heart-healthy omega-3 fatty acids, which are abundant in fatty foods like salmon, may also slow the growth of cancer cells. But it is unclear if eating fish can lower your risk of colorectal cancer. However, limit your intake of king mackerel, shark, tilefish, swordfish, and tuna because they may contain toxins like mercury, which over time can be harmful.
Consume less red meat
Your taste buds might be tempted by a juicy hamburger fresh off the grill, but your intestines might not be. Researchers do not know why eating red meat, which includes beef, pork, and lamb, increases your risk of colon cancer. High-temperature cooking of meat may release chemicals that cause cancer, or the meat itself may be the problem. If you’re to consume meat, aim for fewer than 18 ounces each week.