Doctor shows how to eat to prevent stomach cancer

Diet plays an extremely important role in preventing stomach cancer - Illustration: Source: mashed.com

According to Associate Professor, Dr. Nguyen Anh Tuan - Deputy Director of the Institute of Digestive Surgery, Head of the Department of Digestive Surgery, 108 Central Military Hospital - diet plays an extremely important role in preventing stomach cancer.

According to Dr. Tuan, it is necessary to follow basic dietary principles to effectively prevent stomach cancer.

Increase consumption of green vegetables and fruits

Green vegetables and fresh fruits contain many antioxidants such as vitamin C, vitamin E, beta-carotene, flavonoids and phenolic compounds. These substances help protect gastric mucosal cells from damage by free radicals, preventing the formation and development of cancer cells.

According to research by the American Institute for Cancer Research (AICR), consuming at least 400-500g of vegetables and fruits per day can reduce the risk of stomach cancer by up to 30%.

Mr. Tuan also recommends that you eat at least five servings of vegetables and fruits every day. Vegetables such as spinach, broccoli, tomatoes, carrots, and berries such as strawberries and blueberries are the foods richest in antioxidants.

Limit the use of processed or canned fruits and vegetables that contain preservatives and chemical sugars, as they can destroy beneficial nutrients.

Limit processed foods and salty foods

Accordingly, processed foods such as bacon, sausages, ham and foods high in salt not only increase the risk of cardiovascular disease but are also closely related to the risk of stomach cancer.

According to the World Health Organization (WHO), consuming 50g of processed meat per day increases the risk of stomach cancer by up to 18%.

So limit your intake of processed meats and canned foods. Instead, choose healthy protein sources like fish, beans, lean chicken and eggs.

Reduce your daily salt intake to less than 6g as recommended by WHO. Replace salt with natural spices such as garlic, onions, herbs to create flavor while still being good for your health.

Avoid charred and smoked foods

Charred or smoked foods contain carcinogenic compounds such as nitrosamines and polycyclic aromatic hydrocarbons (PAHs). These compounds form during high-temperature cooking and can damage DNA, leading to the development of cancer cells.

Research from the International Journal of Cancer (2020) shows that regular consumption of charred foods can increase the risk of stomach cancer by 15-20%.

Therefore, avoid grilling food at high temperatures or grilling directly over an open flame. Instead, steaming, boiling, and lightly stir-frying are safer cooking methods.

If grilling food, turn it frequently and avoid burning it. Remove any burnt parts before eating.

Increase fiber

Dr. Tuan stated that fiber not only supports a healthy digestive system but also helps reduce the risk of stomach cancer. Fiber helps clean the digestive system, eliminates harmful substances and protects the stomach lining.

According to a study published in The American Journal of Clinical Nutrition in 2019, people who consumed higher amounts of fiber (between 25g and 30g per day) had a 25% lower risk of stomach cancer than those who consumed less fiber.

There are many ways to increase fiber, such as eating more whole grains like brown rice, oatmeal, and whole wheat bread instead of refined grains.

Consuming beans, seeds and tubers like sweet potatoes and carrots helps provide a rich source of fiber.

Limit alcohol consumption

Drinking too much alcohol is linked to many types of cancer, including stomach cancer. Alcohol can irritate the stomach lining, increasing the risk of ulcers and cell damage.

According to research from the International Journal of Cancer, consuming more than 30g of alcohol per day (about 2 glasses) can increase the risk of stomach cancer by 40%.

You should limit or stop drinking alcohol. The American Cancer Society (ACS) recommends that men have no more than two drinks a day and women have no more than one drink a day.

Choose alternative drinks such as fresh fruit juice, green tea, or water to protect stomach health.

Use foods rich in anti-inflammatory substances

Foods rich in anti-inflammatory properties such as turmeric, ginger, garlic, and olive oil help protect the stomach lining from inflammatory effects, while reducing the risk of developing cancer cells.

A study by the US National Institutes of Health (NIH) has shown that curcumin in turmeric has strong anti-inflammatory and antioxidant effects, helping to reduce the risk of stomach cancer.

Add natural spices like turmeric, ginger and garlic to your daily meals. Use olive oil instead of industrial oils like soybean oil or canola oil.

Source: https://tuoitre.vn/bac-si-chi-cach-an-uong-ngan-ngua-ung-thu-da-day-20240926202902657.htm