What to eat to reduce the risk of cancer?

Scientists say foods that contain important nutrients can reduce the risk of 14 types of cancer.A diet rich in "healthy fat" has been shown to be related to improving brain and cardiovascular health.

Now, scientists from the University of Georgia think that omega-3 and omega-6 fatty acids can also help protect you from many types of cancer.They found that people with higher fat concentrations in the blood are at risk of some lower cancers, including bowel, stomach and lung cancer.

Yuchen Zhang (PhD student at UGA Public Health University, the main author of the study) said: "The higher concentration of Omega-3 and Omega-6 related to lower cancer rates.These findings show that a normal person should focus on adding more of these fatty acids in their diet. ”

4 familiar foods reduce the risk of 14 types of cancer thanks to containing omega-3 and omega-6

Omega-3 fatty acids and omega-6 are healthy fats needed for human health.Your body cannot create them yourself, so you have to add them through food.

They are found in some different foods, including 4 familiar foods that cannot be ignored:

1. Fatty fish, such as salmon, mackerel and sardines.

2. Dried fruits, such as walnuts and almonds.

3. Seeds, such as sunflower seeds, hemp seeds, flaxseeds and chia seeds.

4. Vegetable oil, such as sunflower oil, canola oil, flaxseed oil and soybean oil.

Many people switch to fish oil supplements to enhance healthy fat consumption.Previous studies show that they can help reduce cholesterol and reduce the risk of heart disease.

The study was published in the international cancer magazine, using data from more than 250,000 people participating in the UK BiBank research, monitoring their health for more than a decade.Of the 253,138 participants, 29,838 of them were diagnosed with cancer during the tracking period.Scientists have studied the effects of nutrients on the risk of developing 19 different types of cancer: head and neck;Esophagus;Stomach;Intestine;Rectal;Liver (liver, gallbladder and bile duct);Pancreas;Lung;Umbrella;Connective tissue;Breast;Uterus;Ovaries;Prostate;Kidney;Bladder;Brain;Thyroid gland;Lymphatic tissue.

Participants with higher concentrations of omega-3 in the blood have lower incidence of bowel, stomach and lung cancer, in addition to the lower incidence of other gastrointestinal cancers.

Meanwhile, high omega-6 concentration seems to lead to a lower rate of 14 different types of cancer, including head and neck, esophagus, stomach, intestines, rectum, liver sugar, glands, glandsPancreas, lungs, melanoma, soft tissue, kidney, bladder, brain and thyroid.

However, high consumption of omega-3 seems to increase the risk of prostate cancer by 3%.High levels of fatty acids do not seem to affect the risk of the remaining three cancer, including ovarian, breast and uterine cancer.Although not protecting the body against 3 cancer mainly affecting women, omega-6 fatty acids seem to have a stronger protection effect in young people.

According to researchers, these findings show the benefits of omega-3 fatty acids and omega-6 may not be suitable for everyone.Assoc. Prof. Kaixiong Ye (Georgia University, USA) said: "For women, it is an easier decision: Eat more omega-3."But for men, the increase in the addition of omega-3 fatty acids should be considered more carefully, so it is necessary to add research to fully understand the relationship between fatty acids and the risk of cancer.

How can your diet reduce the risk of cancer?

There is no diet that can ensure that you will not get cancer - but a healthy, balanced diet can reduce this risk.This includes eating mainly fruits and vegetables, many whole grains, choosing high quality protein sources.

Cutting some foods and drinks related to higher cancer risk is also a good start.

To reduce the risk of cancer, you should eat less:

- Processed meat such as sausages, bacon and cold meat, related to bowel cancer.

- Alcohol - beer has been shown to be related to the risk of 7 types of cancer.

- Foods rich in calories, sugary drinks such as fast food, carbonated soft drinks, making it difficult for you to maintain a healthy and obese weight, which is also associated with higher risk of cancer.

(Artwork: Internet)

(Source: Cancer research in the United Kingdom, Express)