Vegetarian diets provide lots of fiber, add soy dishes, and diversify protein sources, contributing to reducing the risk of cancer.
A plant-based diet, free of red and processed meat, contributes to reducing the risk of cancer such as breast and colorectal cancer. Because plant-based foods are rich in phytochemical antioxidants that can protect the body from damage. Phytochemicals also have the ability to disrupt cancer cell production processes. Here are 5 healthy vegetarian tips.
Add foods rich in fiber
Fiber-rich plant foods help eliminate excess hormones that can lead to breast and prostate cancer. Fiber also helps eliminate toxic substances from the digestive system and prevent colorectal cancer. Increasing fiber every day contributes to maintaining a stable weight, avoiding overweight and obesity – factors that increase the risk of many types of cancer.
Foods rich in fiber have high anti-cancer effects such as apples, carrots, asparagus, cruciferous vegetables and green leafy vegetables, tomatoes, beans, nuts, whole grains…
Rainbow diet
The rainbow diet means incorporating colorful fruits and vegetables into your daily menu. Vegetarians should apply this diet because of its variety of foods, helping to provide many nutrients for the body. Pigments that create orange and red colors such as beta-carotene in sweet potatoes or lycopene in tomatoes can protect cells from oxidation caused by free radicals. Lycopene also helps inhibit tumors, slowing the progression of some types of breast and prostate cancer.
Sweet potatoes contain fiber, lycopene, which is good for health. Image: Bui Thuy
Add soy dishes
Soybeans provide isoflavones and fiber, making them a good source of protein for vegetarians. Supplementing soy products helps vegetarians receive the necessary amount of protein and increase energy without causing visceral fat accumulation. The amount of isoflavones from soy products contributes to reducing the risk of death and recurrence for breast cancer patients.
Diverse protein sources
Providing enough protein, vitamins, and minerals on a vegetarian diet is more difficult than on a diverse diet that includes foods of animal origin. Vegetarians should try different protein sources so that the body receives essential amino acids. Vegan protein sources include soy products, legumes (lentils, chickpeas…) and seeds (flaxseeds, almonds, cashews, chia, sunflower, pumpkin seeds…).
Supplement vitamins and minerals
Foods rich in vitamins and minerals are important sources of nutrients that support cancer prevention, especially vitamins C, E, D, K, zinc, and selenium. Vegans can supplement vitamins C and E with citrus fruits, berries, carrots, spinach, broccoli and seeds. Vitamin D is found in plant-based foods such as soybeans, rice, hemp, oats, almond milk, and orange juice. Kale and spinach provide vitamin K. Selenium is found in whole grains. Supplementing zinc from nuts and beans is very good for health.