Health maintenance has been a topic of great concern in today’s society and a common topic in the public opinion media. So how can we maintain health and prevent cancer in our daily life? Don’t worry, I am going to introduce you some knowledge about health and cancer prevention and teach you how to prepare for cancer prevention in daily life. A. Eat “fresh” Several international studies have pointed out that eating more fresh food can help prevent cancer. The World Cancer Research Fund found that eating more fresh fruits and vegetables can reduce the incidence of many cancers such as throat cancer, laryngeal cancer and esophageal cancer. The antioxidants, carotenoids, vitamin C, flavonoids and other active ingredients contained in fresh fruits and vegetables have anti-cancer effects. Cruciferous vegetables, in particular, contain quinones and phenols. Quinone can flush carcinogenic substances and accelerate the excretion of the body. Phenols can stop cancer cell metabolism. People should eat at least 400 grams of different kinds of fresh fruits and vegetables daily, preferably including red, green, yellow and purple colors. On the contrary, don’t eat food that has been put in mold for a long time. Peanuts, soybeans, rice, noodles, etc. moldy, can produce strong carcinogen aflatoxin, which can lead to liver cancer, stomach cancer, etc. In addition, try not to eat overnight food, placed more than 8 to 10 hours of the dish often contains nitrite, the more times the content of heating more. Eat “light” High-salt diet is closely related to the occurrence of stomach cancer. The Japanese Cancer Center Research Institute conducted an 11-year follow-up of 40,000 middle-aged people and found that for men, the risk of stomach cancer was twice as high for those who ate more salt than those who ate less salt, while in women, the risk of stomach cancer was significantly higher for those who ate more salt than those who ate less salt. This is because the high osmotic pressure of salt causes direct damage to the gastric mucosa and a series of pathological changes ensues when the body consumes too much high-salt food, according to the researchers. High-salt pickled foods contain a lot of nitrites, which can combine with amines in food to form amines nitrite, which is extremely carcinogenic. It is recommended that you do not eat more than 5 grams of salt per person per day. When cooking, also pay attention to the presence of “hidden salt”, such as MSG, soy sauce, sauces, seasoning packets also contain salt, you need to control the amount. In addition to eating less salt, a light diet should also control the amount of meat eaten. The National Academy of Sciences reports that fat is most closely related to cancer, especially breast, colorectal and prostate cancers. The World Cancer Research Fund recommends that the weekly intake of animal and poultry meat should be less than 500 grams, and as little processed meat products as possible. The lack of dietary fiber in food is one of the important reasons for the increase of cancer patients in recent years. All kinds of grains are originally sources of dietary fiber, but the finer the processing, the more dietary fiber is lost. Therefore, it is better for people to deliberately eat “coarse”. Foods rich in dietary fiber include: black rice, cornmeal, oat noodles, fresh corn, millet and other staples; shiitake mushrooms, enoki mushrooms, beans, broad beans, garlic scapes, wild rice and other vegetables; pomegranate, mulberry, pear, kiwi, fresh dates and other fruits; black sesame, pine nuts, dried almonds, dried walnuts and other nuts. After entering the body, dietary fiber can stimulate gastrointestinal peristalsis, promote bowel movement, reduce intestinal absorption of carcinogens and prevent colorectal cancer. It is recommended that beans have less fat and more fiber, which can not only effectively reduce the risk of endometrial cancer, but also prevent breast cancer due to the high content of antioxidant substances. Coarse grains are also rich in calcium, magnesium, selenium and other trace elements and a variety of vitamins, which can promote metabolism and enhance physical fitness. Among them, selenium is an anti-carcinogenic substance that can be “tied” to various carcinogens in the body and excreted through the digestive tract. It is recommended that you increase the intake of coarse grains in your daily diet. For example, oat flour, cornmeal and flour mixed together, made into mixed noodle buns or noodles; red beans, green beans mixed together to cook mixed bean porridge. But be aware that no matter which coarse grains are steamed and cooked with less oil, less salt cooking method is better. Four, eat “acid” Vinegar is the most common condiment in Chinese people’s kitchen, containing many kinds of amino acids and organic acids. Research has confirmed that vinegar contains an enzyme with bactericidal effect, which can inhibit the growth of cancer cells and reduce the strong carcinogenicity of aflatoxin. In addition, vinegar can prevent high blood pressure, high blood fat, high blood sugar, reduce fatigue, etc. There are many times in cooking that it is suitable to put vinegar, which is both healthy and delicious. For example, when stir-frying shredded potatoes, bean sprouts and lotus root slices, putting some vinegar can make the dishes crisp and refreshing; when stir-frying purple kale, putting some vinegar can make the dishes more colorful; when boiling small fish and stewing ribs, putting some vinegar can help dissolve the calcium in the bones and facilitate the absorption of the body. Besides vinegar, yogurt is also a common sour food. American research confirms that drinking yogurt regularly can inhibit tumors. Researchers first artificially made rats suffer from tumors, and then divided them into two groups. One group was fed with yogurt and the other group was not. The results showed that the tumors in the former group were significantly suppressed, with 30-35% fewer tumor cells compared to the latter group. The reason, the researchers believe that lactic acid helps inhibit the growth of harmful bacteria such as E. coli, and can engulf carcinogenic substances, weakening their carcinogenicity. Although yogurt is good, it should not be consumed excessively. Adults should not drink more than 400 grams of yogurt per day, unless they are pregnant, lactating mothers or developing adolescents with high calcium needs. People with excessive stomach acidity should avoid drinking before meals. Drinking yogurt on an empty stomach can promote defecation, which is suitable for people with constipation, but on the contrary, it is not suitable for people with diarrhea, and ordinary people can drink before and after meals. Many people reject food with bitter taste, but they do not know that bitter food has good cancer prevention effect. Lemon, citrus, grapefruit, grapefruit and other fruits have a bitter taste because they contain a substance called “lemon bitter”. Citrulline is a phytochemical that is usually found in ripe fruits, especially in lemons. Studies over the years have found that citrulline is effective in boosting the immune system and may help tumor patients build up their resistance. Studies in the United States have found that the consumption of citrus or orange juice can absorb lemon bitter, which has a preventive effect on oral cancer, lung cancer, breast cancer and stomach cancer. Citrus fruits also contain a variety of flavonoids and carotenoids, which also have anti-cancer effects. U.S. studies have also found that other naturally occurring bitter substances in food also have some health benefits. For example, naringin in lemons and grapefruit, tea polyphenols inside tea, and polyphenols in red wine and chocolate are all ingredients that help prevent cancer and heart disease. The quinine extract in bitter melon boosts the body’s immune system and helps control blood sugar. So, a bitter diet is a must for cancer prevention.