Want to fight cancer? According to the Cancer Prevention White Paper published by the Taiwan Cancer Foundation, one in four people will develop cancer. To help the public prevent cancer, the Taiwan Cancer Foundation suggests that people can start with their diet by consuming nine major food groups to obtain nutrients beneficial for cancer prevention.
These nine major food groups were provided by Associate Professor Chung-Hsiao Chin from the Department of Physiology at the National Defense Medical College. They are:
One, Fish: Fish contain omega-3 fatty acids, which can lower cholesterol, reduce platelet aggregation in blood vessels, and decrease the risk of coronary artery blockage and myocardial infarction. Animal studies have found that they can inhibit colon cancer.
Two, Cruciferous vegetables: Such as broccoli, mustard greens, cabbage, bok choy, and green broccoli, which are rich in antioxidant vitamins C and carotene, helping to combat damage to cells from free radicals. Additionally, these vegetables contain "indoles" and "sulfur-containing organic compounds"; the former have a preventive effect against breast cancer, while the latter can produce many enzymes in the body to neutralize carcinogens.
Three, Soybeans: Soybeans contain "isoflavones," which help prevent certain types of cancer. Medical research has confirmed that consuming 60 grams of soybeans daily can achieve a blood concentration of anti-cancer agents sufficient to inhibit the growth of half of breast, endometrial, ovarian, and prostate cancers.
Four, Whole grains: Whole grains are rich in "saponins," which can deactivate carcinogens in the intestines. Their abundant fiber content has been proven to prevent the occurrence of colon cancer.
Five, Vegetables containing selenium and sulfur: Onions and garlic are rich in sulfur, selenium, and "S-allyl cysteine," which help the liver detoxify and prevent liver cancer. According to a large-scale study in the United States, in addition to preventing heart disease, garlic can also reduce the incidence of colon cancer; people who eat three cloves of garlic a week have a one-third lower risk of developing colon cancer than those who do not.
Six, Foods rich in vitamin C: Vitamin C can reduce damage to cell genes from free radicals in the body, preventing cells from becoming cancerous. Foods rich in vitamin C include grapefruit, citrus fruits, lemons, and pomelos.
Seven, Red fruits and vegetables: Tomatoes, papayas, cantaloupes, and sweet potatoes are rich in carotene, which is converted into vitamin A in the body to protect the eyes and combat cellular oxidative stress. Studies have also found that increased intake of carotene can inhibit the occurrence of prostate cancer.
Eight, Tea and red wine: Red wine is fermented with the grape skins, preserving the precious antioxidants in the skins to protect the body from free radical damage. It is known that free radicals, produced by oxidative stress in human cells, can cause high blood pressure, diabetes, myocardial infarction, stroke, and cancer. Research shows that drinking a small glass of red wine daily can reduce the incidence of these diseases, but excessive consumption can increase the mortality rate from alcoholic hepatitis and cirrhosis. Additionally, both tea and red wine contain flavonoids, which have a preventive effect against certain cancers.
Nine, Leafy greens: Broccoli, cauliflower, kale, and spinach are rich in folic acid, which can increase the amount of methionine in the blood and have anti-cancer properties.