A balanced diet that prioritises plant foods such as whole grains and legumes, while limiting red meat and processed foods, can play a key role in reducing cancer risk.

Although cancer is influenced by several factors - diet, genetics and environment - a healthy lifestyle can help reduce the risk of developing this complex disease. According to nutritionist Do Thi Lan from Tam Anh General Hospital in Hanoi, although no diet can completely prevent cancer, a diet rich in plant foods, whole grains and limiting processed foods can improve life expectancy and health.

Here are four foods that can help reduce your risk of cancer:

- Whole grains

Whole grains, which retain all three parts of the grain - the kernel, endosperm and germ - are a source of nutrients. Grains are rich in fiber, which aids digestion and helps regular bowel movements, which can reduce the risk of colon cancer. Packed with vitamins, healthy fats and phytonutrients, grains are essential for overall health.

At the same time, starch-rich endosperm provides energy and small amounts of protein and vitamins. Incorporating whole grains such as oats, quinoa and brown rice into your diet can help prevent cancer.

- Fruits and vegetables

A diet rich in fruits and vegetables reduces the risk of cancers such as those of the mouth, throat, larynx, esophagus, stomach and lungs. These plant foods are high in antioxidants that protect cells and reduce the risk of colon, pancreatic and prostate cancer.

In addition, fruits and vegetables are packed with vitamins and are low in sugar, making them heart-healthy and good for managing blood pressure and diabetes. Regular consumption of fruits and vegetables helps with weight control and contributes to a longer and healthier life.

- Beans

Beans, including soybeans, mung beans, black beans and red kidney beans, are rich in phytoestrogens, especially the isoflavones in soybeans, which regulate hormones, reduce inflammation and provide a strong antioxidant effect. These properties help prevent breast and prostate cancer.

Black and red beans also contain anthocyanins, powerful antioxidants that protect DNA, reduce the risk of mutations and contribute to longevity. Including beans in your diet offers numerous cancer prevention benefits.

- Fish

Fish is an excellent source of protein, B vitamins and essential minerals such as potassium and selenium. It is particularly high in omega-3 fatty acids, which are found in fish such as salmon, mackerel, herring and sardines and are known for their heart-healthy properties. Omega-3s reduce inflammation, prevent chronic disease and may contribute to longevity. Regular consumption of fish high in omega-3s can support overall health and reduce the risk of cancer. | BGNES