Introduction: No single food can fight cancer, but strong evidence proves that vegetables, fruits, whole grains, legumes, etc. can reduce the risk of many cancers. The American Institute for Cancer Research (AICR) website has been recommending anti-cancer foods, and has been adding updates based on clinical research data: mostly because of the minerals, vitamins, and phytochemicals contained in the food. These elements, which have shown anti-cancer effects in the laboratory, are increasingly being moved to the clinic. A lot of research evidence shows that the inclusion of these foods in the diet has a direct anti-cancer effect. Because obesity increases the risk of 11 types of cancer, whole grains and legumes, which are rich in dietary fiber, and vegetables and fruits, which are very low in calories, can all have indirect anti-cancer effects through weight control. (Note: Anti-cancer power level 1 means: strong evidence to support its anti-cancer effect. (Note: Anti-cancer power level 2 means: may have a preventive effect on these cancers.) 1.Apple The apple we eat now is actually a wild apple that originated in East Asia. The genetic diversity of wild apples has led to the evolution of more than 1,000 varieties that are now available. Apples are rich in dietary fiber and vitamin C. One apple contains 10% of the daily recommended amount of dietary fiber and vitamin C. The intestinal flora can also use the pectin in dietary fiber to produce compounds that are beneficial to cells. Anti-inflammatory and antioxidant quercetin, epicatechin, anthocyanins contained in red apples, and triterpenoids contained in apple peel all make for an extremely powerful antioxidant. Anti-cancer power level 1: colorectal cancer Anti-cancer power level 2: oropharyngeal cancer, laryngeal cancer, lung cancer 2, blueberries Blueberries are native to North America and are now as popular among fruits as rock stars among singers. One of the main reasons is its ability to enhance memory. Rich in anthocyanins also make it has a “unique” blue color. Blueberries have the highest antioxidant capacity of any fruit. Blueberries are rich in vitamin C, vitamin K, manganese, and dietary fiber. Anti-cancer power level 1: colorectal cancer Anti-cancer power level 2: oropharyngeal cancer, laryngeal cancer, lung cancer 3, broccoli and cruciferous vegetables The shape of the petals in the word “ten” is the source of the name of cruciferous plants. Broccoli is the most famous cruciferous vegetables, other famous Brussels sprouts, rapeseed, cabbage, cauliflower, white radish, etc.. Cruciferous vegetables are completely free of starch. Almost every cruciferous vegetable is rich in vitamin C, manganese, and some dark green vegetables also contain vitamin K. Folic acid, vitamin B, magnesium, dietary fiber, carotenoids, and anthocyanins can also be detected in some vegetables. Anti-cancer power level 1: colorectal cancer Anti-cancer power level 2: oropharyngeal cancer, laryngeal cancer, lung cancer 4, cherries Some studies have shown that cherries can relieve headaches and arthritis, gouty arthritis pain. Both tart cherries and sweet cherries are rich in vitamin C and dietary fiber, as well as the mineral potassium. Tart cherries also contain vitamin A. Anthocyanins give them antioxidant power and vibrant color. Anti-cancer power level 1: colorectal cancer Anti-cancer power level 2: oropharyngeal cancer, laryngeal cancer, lung cancer 5, coffee Whether coffee can fight cancer has been controversial, and some studies show that coffee can increase the risk of cancer. Currently, coffee has been removed from the list of “2B carcinogens”, and there is growing evidence that coffee can reduce the risk of cancer. The anti-cancer mechanism of coffee is still not particularly clear, and the composition of coffee may change with the beans. Overall, it contains vitamin B and phytoncides, which have antioxidant effects. Has been shown to prevent: endometrial cancer, liver cancer May prevent: pancreatic cancer, kidney cancer 6, cranberries Cranberries grow in the low-lying northern bogs, its natural ascorbic acid effect has long been favored by sailors, mariners. Now you probably know that cranberry juice can prevent urinary tract infections. But for most women, the cranberry’s unique flavor and color have long made it significant beyond food. It is also rich in vitamin C and dietary fiber. Anthocyanins, ursolic acid and benzoic acid make it an extremely powerful antioxidant. Anti-cancer power first: colorectal cancer anti-cancer power second: oropharyngeal cancer, laryngeal cancer, lung cancer 7, flaxseed Whether in the field of nutrition or medicine, flaxseed is the researcher’s “favorite”. Flaxseed contains high-quality magnesium, manganese, vitamin B1, dietary fiber, rich in the mineral selenium, can also provide protein and trace elements of copper. Lipids in flaxseed also contains omega-3 fatty acids. Flaxseed is rich in phytoestrogens such as lignans, so many studies have focused on its ability to prevent breast cancer, and in recent years there has been research on the role of flaxseed in prostate cancer and colon cancer. The grapefruit is full of vitamins and phytochemicals, and one grapefruit can increase the daily requirement of vitamin C for adults. low calories and sweet and sour taste are enough to make it popular worldwide. Anti-cancer power level 1: colorectal cancer Anti-cancer power level 2: oropharyngeal cancer, laryngeal cancer, lung cancer 9, beans (peas, lentils) Beans are rich in fiber, phytochemicals, protein, and also provide high quality folic acid and vitamin B. They can show anti-cancer effects in many ways. Anti-cancer power level 1: colorectal cancer 10, soybean Tofu, soy milk, soy milk, soy fermented products, etc. are important sources of protein in our daily life. In addition, soybeans are rich in phytoestrogens, dietary fiber, potassium, magnesium, copper, manganese, iron and so on. Soy is also a high-quality source of polyunsaturated fatty acids omega-6 and omega-3. However, due to the richness and diversity of soy food practices, some of them can have varying degrees of nutrient damage during the preparation process and cannot be generalized. Anti-cancer power level: colorectal cancer 11, winter pumpkin produced in the United States native winter pumpkin has a hard skin different from the summer pumpkin (commonly known as zucchini), the skin has a variety of different textures, the flavor varies. Winter pumpkin contains high quality vitamin A, rich in vitamin C, carotenoids, potassium and dietary fiber. Anti-cancer power level 1: colorectal cancer Anti-cancer power level 2: oropharyngeal cancer, laryngeal cancer, lung cancer 12, tea The tea recommended here is traditionally derived from the plant leaves of white tea, green tea, black tea, oolong tea, not from the roots, seeds flowers and other herbal teas. The nutrients in tea also depend on the type of tea. In general, tea contains caffeine, catechol, theobromine and theaflavin. Research has focused more on green tea and cancer because of the abundance of epigallocatechin gallate (EGCG) in green tea. However, by reviewing the past literature, the AICR is not yet given its exact conclusions on the prevention of cancer. 13, walnuts In all nut foods, rich in omega-3 walnuts anti-cancer effects have been studied the most. Walnuts in the linolenic acid, ellagic acid, flavonoids are popular anti-cancer ingredients in the laboratory, animal experiments have shown that it can slow the rate of progression of breast and prostate cancer. There are also dozens of studies exploring the anti-cancer effects of walnuts. However, the AICR believes that the evidence proving the anti-cancer effects of nuts is limited and does not give a definitive conclusion. 14, whole grains including brown rice, oatmeal, corn, whole wheat bread, barley, buckwheat, dry wheat, millet, sorghum and so on. Whole-grain foods contain a complete range of nutrients, including dietary fiber bran, starch endosperm, etc. The superabundance of nutrients in whole-grain foods makes it difficult for researchers to say how it fights cancer and which components fight cancer. Anti-cancer power level 1: colorectal cancer Other The above 14 foods have been reviewed in the past literature and definitive conclusions have been reached. 5 foods are currently being updated on the AICR website: blueberries, dark green leafy vegetables, garlic, grapes and grape juice, and tomatoes.