Top Cancer-Fighting Foods: What to Eat for Better Health

Intake of Anti-Cancer Foods

Hello, doctor.
In consideration of my future health, I have recently started to pay attention to foods that can help prevent cancer.
However, there are so many articles online with differing opinions, so I would like to ask you which foods have the best cancer-fighting effects, particularly among vegetables and fruits.
Are fish and shrimp also important cancer-fighting foods? Currently, I am eating cabbage and broccoli (both white and green, and boiled).
1.
I've heard that raisins and Brazil nuts can also help prevent cancer.
Is this true?
2.
Recently, due to the New Year celebrations, I have been eating better, including a lot of boiled beef shank.
Should this have any serious negative effects?
3.
Which foods can help supplement selenium?

Mr. Zhu, 20~29 year old female. Ask Date: 2023/01/18

Dr. Zhang Huangyu reply Nutrition

Currently, there is insufficient clinical research to support the claims that certain foods and dietary supplements can prevent cancer.
Raisins are rich in polyphenols and have antioxidant properties, making them a good food choice; however, they are also a type of fruit, so individuals with blood sugar issues should consume them in moderation.
Brazil nuts are high in selenium and have anti-inflammatory effects, but since nuts are high in fats, it is recommended to limit intake to one teaspoon per day to avoid excessive calorie consumption.
For an anti-cancer diet, it is advisable to follow the "MyPlate" guideline, which emphasizes a balanced and diverse selection of foods while avoiding processed foods.
Beef shank is a source of protein, and it is important to consider moderation and balance; it is recommended to limit the portion size to about the size of one’s palm per meal.
However, it is best to have a varied diet, with protein sources including more plant-based options, fish, and white meat chicken.
Foods rich in selenium include Brazil nuts, oysters, salmon, tuna, seafood, and garlic.
The recommended daily intake of selenium is 55 mcg, and by choosing fish as a protein source, most individuals can easily meet this requirement without the need for additional supplements.
Please note that dietary recommendations should consider individual differences, and for more specific concerns, it is best to consult a nearby medical facility's nutrition clinic.

Reply Date: 2023/01/18

More Info

When it comes to cancer-fighting foods, it's essential to understand that while certain foods may have properties that can support overall health and potentially reduce cancer risk, no single food can guarantee cancer prevention or treatment. A balanced diet rich in a variety of nutrients is crucial for maintaining health, particularly for those concerned about cancer.

Key Cancer-Fighting Foods
1. Fruits and Vegetables: A diet high in fruits and vegetables is consistently linked to a lower risk of many types of cancer. Cruciferous vegetables like broccoli and cabbage, which you are already consuming, contain compounds such as glucosinolates that may help detoxify carcinogens and inhibit tumor growth. Other colorful fruits and vegetables, such as berries, carrots, and leafy greens, are rich in antioxidants and vitamins that support immune function and overall health.

2. Fish and Seafood: Fish, particularly fatty fish like salmon and sardines, are excellent sources of omega-3 fatty acids, which have anti-inflammatory properties. Some studies suggest that omega-3s may help reduce the risk of certain cancers, including breast and prostate cancer. Shellfish, like shrimp and oysters, are also nutritious and can be part of a cancer-preventive diet.

3. Nuts and Seeds: Nuts, particularly Brazil nuts, are high in selenium, a mineral that plays a role in antioxidant defense and may help reduce cancer risk. While raisins are nutritious and contain antioxidants, they should be consumed in moderation, especially for those monitoring blood sugar levels.

Addressing Your Questions
1. Are raisins and Brazil nuts cancer-fighting?: Raisins are indeed a healthy snack option due to their antioxidant content, but they should be eaten in moderation due to their high sugar content. Brazil nuts are an excellent source of selenium, which has been associated with cancer prevention. However, it's important to limit intake to a small handful (about 1-2 nuts) per day to avoid excessive selenium, which can be harmful.

2. Is eating beef (like beef shank) okay?: Consuming lean cuts of beef in moderation is generally acceptable as part of a balanced diet. However, it's advisable to limit red meat intake and choose leaner cuts to reduce the risk of certain cancers, particularly colorectal cancer. Incorporating a variety of protein sources, including plant-based proteins, fish, and poultry, can provide a more balanced approach.

3. Foods that provide selenium: Besides Brazil nuts, other good sources of selenium include seafood (like tuna and shrimp), meats (such as turkey and chicken), eggs, and whole grains. Incorporating these foods into your diet can help ensure you meet your daily selenium needs, which is about 55 micrograms for adults.

General Dietary Recommendations
- Diversity is Key: Aim for a colorful plate filled with a variety of fruits and vegetables to maximize nutrient intake.

- Limit Processed Foods: Minimize consumption of processed foods, sugars, and unhealthy fats, as these can contribute to inflammation and other health issues.

- Stay Hydrated: Drink plenty of water and consider herbal teas, which can also provide health benefits.

- Consult a Professional: If you have specific health concerns or dietary needs, consulting a registered dietitian or nutritionist can provide personalized guidance tailored to your situation.

In conclusion, while certain foods can support your health and potentially reduce cancer risk, it's essential to focus on an overall balanced diet and lifestyle. Regular physical activity, maintaining a healthy weight, and avoiding tobacco products are also critical components of cancer prevention.

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