Dr. Nguyen Anh Duy Tung from Nutrihome Nutrition Center explains that a nutrient-rich diet featuring these foods not only boosts overall health but also supports disease management and lowers cancer risk.
1. Berries
Berries like blueberries, strawberries, and raspberries are high in vitamins, fiber, and potent antioxidants such as anthocyanins, ellagic acid, and resveratrol. These compounds help reduce inflammation, protect DNA from damage, and contribute to cancer prevention.
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A close up photo os strawberries. Illustration photo by Pexels |
2. Cruciferous vegetables
Vegetables such as broccoli, cauliflower, bok choy, cabbage, and Brussels sprouts contain indole-3-carbinol, a compound with strong anti-cancer properties. Regular consumption of these vegetables can lower the risk of several cancers and aid recovery after chemotherapy.
3. Omega-3-rich fish
Fish such as salmon, tuna, and mackerel are rich in omega-3 fatty acids, which reduce inflammation and help protect the body against breast and colon cancer. They are also excellent sources of high-quality protein that supports cell regeneration and overall health.
4. Nuts and seeds
Nuts and seeds, including walnuts, almonds, chia seeds, and flaxseeds, are packed with fiber, healthy fats, and antioxidants. They provide energy and help strengthen the immune system.
5. Beans
Lentils, mung beans, black turtle beans, and red beans are rich in antioxidants like flavonoids. The protein and fiber in beans promote gut health and reduce cancer risk.
6. Whole grains
Whole grains such as oats, brown rice, and whole wheat bread are rich in fiber, vitamin E, lignans, and phytic acid. These nutrients support digestion and provide sustained energy.
7. Leafy greens
Leafy greens like spinach and kale are loaded with carotenoid antioxidants, which enhance the body’s defenses against breast, bladder, and lung cancer. They are also high in fiber and vitamins, aiding recovery after chemotherapy.
8. Fermented foods
Fermented foods such as yogurt, kimchi, and sauerkraut provide beneficial bacteria that improve the gut microbiome, boost immunity, and protect the body against cancer.
