Al-Amn Magazine

addition to colorful fruits such as berries, pomegranates, and citrus fruits, are among the richest sources of antioxidants that help protect cells from damage and prevent the formation of free radicals, which are the primary cause of genetic mutations. Fiber-rich foods, such as whole grains like oats and quinoa, and legumes like beans and lentils, play an important role in improving digestive health and reducing the risk of colon cancer. Fiber helps regulate bowel movements and eliminate toxins, and it also supports the growth of beneficial bacteria. Healthy fats found in olive oil, nuts, avocados, and fatty fish like salmon and sardines help reduce inflammation in the body. Omega-3 fatty acids are among the most well-known substances with anti- cancer properties. Garlic and onions both contain sulfur compounds effective in fighting inflammation, and numerous studies have indicated their role in reducing the risk of stomach and colon cancer. Green tea is also beneficial due to its polyphenols, which are among the most powerful antioxidants and work to prevent the growth of cancerous cells in their early stages. What should we reduce or avoid to lower our risk of cancer? Processed meats: such as sausages, hot dogs, grilled meats, and canned meats, contain preservatives that may increase the risk of colon cancer. Added sugars and soft drinks also contribute to high blood sugar levels, which promotes inflammation, leads to obesity, and increases the risk of several types of cancer. Trans fats and fried foods: increase oxidative stress, harm heart health, and elevate inflammatory markers. Excessive consumption of pickled and salted foods is linked to an increased risk of stomach cancer due to the presence of harmful preservatives. Lifestyle plays a role in cancer prevention, including maintaining a healthy weight and engaging in 150 minutes of physical activity per week. It’s also important to avoid smoking, reduce stress, and get enough sleep. In addition to dietary advice, it’s crucial to eat a breakfast rich in protein and fiber, make half your plate vegetables at every meal, choose whole grains instead of white, drink 6-8 glasses of water daily, minimize processed foods as much as possible, include fish in your diet twice a week, and eat fruit instead of sweets. Cancer prevention begins with your daily diet. Choosing balanced, natural foods and reducing processed foods can significantly improve health and lower the risk of chronic diseases. By maintaining a healthy lifestyle, the body becomes more resistant to disease, and individuals can live more active and comfortable lives.