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What can we eat to protect us from colon cancer?

Cancer is the leading cause of death in humans.

The main problem that makes cancer so scary is that cancer diagnosed based on symptoms is usually in an advanced stage that has lost the chance of cure.

Therefore, prevention of cancer is far more important than treatment.

Colorectal cancer is the most preventable cancer.

Among them, a healthy diet is particularly important for the prevention of colon cancer.

colon cancer risk factors

Risk factors for colon cancer include:

The risk increases with age, being over 50; family history; colon polyps; inflammatory bowel diseases such as ulcerative colitis, Crohn's disease; smoking; unhealthy diet; obesity; lack of physical activity; and heavy drinking.

In addition to smoking and drinking, diet, weight, and exercise are the most easily modifiable colon cancer risk factors through lifestyle changes.

Inactivity is a recognized risk factor for colon cancer.

Colon cancer is one of 7 cancers linked to lack of exercise. Evidence shows that simply following general exercise recommendations of 150 minutes of moderate-intensity exercise per week is enough to significantly reduce the risk of colon cancer.

Obesity is the most important risk factor for colon cancer.

Research shows that obesity can increase the risk of colon cancer through multiple mechanisms, including increased blood insulin levels, insulin resistance, and more.

Diet is directly related to the overall health of the colon and is also the most important link in preventing colon cancer.

According to a comprehensive evidence-based report from the American Cancer Society, lifestyle changes such as a healthy diet, active physical activity, and weight control can prevent 50% to 75% of colorectal cancer.

How to eat to avoid colon cancer?

Add the following five plant-based foods to your dietResearch shows that five types of plant-based foods, including vegetables, whole grains, legumes, nuts and seeds, and fiber-rich fruits, are the most beneficial for colon cancer prevention.

It is known that dietary fiber is the most important food nutrient for maintaining colon health and preventing colon cancer. Fiber can increase the bulk of stool and speed up the passage of stool through the colon, thereby reducing the risk of colorectal cancer.

Vegetables are the main source of dietary fiber.

In addition, vegetables are also rich in antioxidants such as carotenoids and flavonoids, especially those colorful vegetables with the highest antioxidant content, which are most helpful in the prevention of colon cancer.

Whole grain foods are also a major source of fiber and are rich in vitamins that help prevent colon cancer, as well as minerals such as iron, zinc, and selenium.

Common whole grain foods include whole wheat flour, bread, barley, oatmeal, corn and brown rice.

Soy foods are also rich in fiber and also contain large amounts of high-quality protein, which can be used to replace protein requirements from red meat sources that increase the risk of colon cancer.

Nuts and seeds are the healthiest, even "perfect" foods. Not only are they rich in fiber, they also contain large amounts of healthy oils, bioactive substances of plant origin and antioxidants, which together have a good synergistic effect in preventing colon cancer.

Fruits, especially "unsweet" fruits that are rich in fiber and low in sugar content, are a healthy food and have good effects on reducing the risk of cardiovascular disease and many cancers.

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