Some grains, fruits, and vegetables have anti-cancer properties, and paying attention to how you eat them can yield twice the results with half the effort.
Vitamin deficiency is one of the causes of cancer, so a varied diet is necessary to supplement the vitamins that the body needs for their anti-cancer effects. The bran or husk of grains is the part richest in vitamins and most varied in type, and it is also easily digested and absorbed. Therefore, you should eat coarse grains from time to time to switch things up and not always eat refined white rice and flour.
Traditional Chinese medicine emphasizes living in harmony with the four seasons, and eating seasonal fruits is one aspect of this. Common fruits like apples, pears, and citrus fruits all contain vitamins with anti-cancer effects, so you should eat more seasonal vegetables and fruits. When eating fruit, you can choose the ones you like, but you can also try new ones to enrich your "fruit repertoire."
A Japanese study showed that some vegetables have anti-cancer effects, and it ranked vegetables with significant anti-cancer properties, in order: cooked sweet potato, raw sweet potato, asparagus, cabbage, cauliflower, celery, eggplant, bell pepper, carrot, pickled mustard greens, tomato, scallion, garlic, and Chinese cabbage. To minimize the loss of vitamins in these vegetables and fruits, pay attention to the following points: don't buy too much at a time, and eat them quickly while they are fresh; try not to expose fruits and vegetables to direct sunlight; don't cut vegetables too finely when cooking; steaming is better for preventing vitamin loss; if you need to boil them, use as little water as possible, add the vegetables after the water has boiled, keep the lid on tightly, and minimize the boiling time; be sure to drink the soup.