Eating a balanced diet is crucial to reduce your chances of developing cancer. Focus on consuming more fruits and vegetables, whole grains, and limit red meat, sugary drinks, and processed foods.
Incorporate a variety of fruits and vegetables into your daily meals. A study of over 27,000 people found that high consumption of cruciferous vegetables (like broccoli, cauliflower, and cabbage) reduces the risk of at least six types of cancer. Fresh citrus fruits are particularly effective in reducing digestive tract cancers. Eating two cups of fruits and veggies daily can lower your colon and rectal cancer risk by 30 percent.
Whole grains, such as brown rice, oats, and quinoa, also play a significant role in reducing cancer risk. A research review found that consuming three servings of whole grains daily lowers the risk of dying from any cancer by 6 percent.
On the other hand, limit your red meat intake to no more than one or two times per week, as it increases the risk of colorectal and prostate cancers. Avoid processed meats, sugary drinks, and foods with added sugars.
Drinking liquid sugars, especially in the form of fruit juices, may increase cancer risk due to their potential impact on insulin resistance and chronic inflammation. However, a balanced diet with moderation is key to minimizing these risks.
By incorporating healthy habits into your daily routine, you can significantly lower your chances of developing cancer and maintain overall well-being.
Source: https://www.washingtonpost.com/wellness/2026/02/16/diet-cancer-risk