Food serves not only as an energy source but also as a crucial defense mechanism for the body against disease. According to Dr. Sunitha N, a nutritionist at Vasavi Hospital, India, foods rich in antioxidants and anti-inflammatory compounds play a pivotal role in preventing cancer cells.

During digestion, the body produces free radicals that can damage DNA. Antioxidants found in fresh fruits, vegetables, turmeric, and garlic are capable of neutralizing these free radicals, thereby reducing cell damage and inflammation.

Dr. Sunitha N emphasizes that a proper diet is equally important. Plant-based diets are often beneficial due to their high fiber content, while processed meats like sausages contain harmful nitroso compounds and lead.

Skipping breakfast or eating late can disrupt digestion. A sedentary lifestyle increases the risk of age-related cancers such as prostate and ovarian cancer. Older adults should engage in light exercise or practice pranayama breathing daily to maintain metabolism.

Tomatoes contain lycopene, an antioxidant that becomes more potent when cooked. Photo: Mai Cat

Among the foods recommended for increased consumption, cruciferous vegetables like cauliflower contain sulfur compounds that help eliminate free radicals. Garlic is rich in allicin, which boosts immunity and reduces inflammation; just one raw clove of garlic daily offers many benefits.

Tomatoes contain lycopene, an antioxidant that becomes more potent when cooked. However, experts advise against consuming tomato seeds with spinach regularly, as this can easily cause kidney stones.

Legumes contribute to reducing the risk of colon cancer, while citrus fruits, rich in vitamin C, support iron absorption and boost immunity. Dr. Sunitha recommends using sesame, olive, and peanut oils instead of industrial oils to protect cardiovascular health.

Turmeric is also a "superfood" due to its anti-inflammatory compound, curcumin. Drinking warm milk mixed with a quarter teaspoon of turmeric and a pinch of pepper daily helps boost immunity. A balanced meal should include fiber-rich foods, yogurt for digestive support, and fruits like papaya and apple to supplement vitamins.

Maintaining a healthy weight is an essential factor. Obesity increases pressure on internal organs, and chronic constipation can lead to colon cancer.

"Healthy eating habits should be established early. Even young children can learn to eat properly. What you choose today will determine your health tomorrow", emphasized Dr. Sunitha N.

Huong Giang (According to Times of India)