Cancer prevention starts in your kitchen: Follow this oncologist-approved diet plan to reduce cancer risk

Leafy greens: Packed with vitamins, minerals, and fibre, leafy greens are the foundation of a cancer-fighting diet. Add seasonal greens to your meals. “Leafy greens play a significant role in cancer prevention. They are high in antioxidants and other nutrients that strengthen the body’s defenses against cancer," says Dr Singh.

Tomatoes: Tomatoes are rich in lycopene, an antioxidant linked to a reduced risk of prostate cancer. Enjoy them fresh, in sauces, or roasted for maximum benefit.

Berries: Berries are loaded with antioxidants, which reduce inflammation, a known factor in cancer formation. Blueberries, strawberries, and raspberries are all good choices.

Cruciferous vegetables: These veggies contain sulforaphane, a compound with powerful anti-cancer properties. Including cruciferous vegetables like cabbage, cauliflower and broccoli in your diet can help protect against several types of cancer.

Coarse grains: Grains are a healthy addition to your diet. “Millets, coarse wheat flour, and unpolished rice are rich in fiber, antioxidants, and phytochemicals that help in reducing cancer risk," Dr Singh explains.

Legumes: Cooked and sprouted legumes are nutritional powerhouses, providing fibre, protein, and essential nutrients that support a healthy gut and lower cancer risk.

Nuts and seeds: Walnuts, almonds, flaxseeds, and chia seeds are excellent sources of healthy fats, fiber, and antioxidants that support your health and reduce cancer risk.

Foods to avoid:

Processed meats: Meats like bacon, sausages, and hot dogs contain preservatives like nitrates and nitrites, which can turn into carcinogenic compounds in the body. These foods are strongly linked to colorectal cancer.

Red meat: Excessive consumption of red meat, especially when charred or grilled, increases the risk of colon and stomach cancer due to its heme iron content and potential carcinogenic compounds.

Sugary drinks and refined sugars: Drinks like sodas and sweetened teas can contribute to obesity and increase the risk of breast, colon, and pancreatic cancers.

Alcohol: According to the World Health Organization (WHO), there is no safe level of alcohol consumption. Dr Singh opines, "Alcohol is strongly linked to several cancers, including those of the liver, breast, esophagus, and mouth. Avoiding alcohol entirely is the best way to reduce this risk."

Fried and processed foods: These foods often contain acrylamide, a compound linked to ovarian and breast cancer.

Refined grains: White bread, pastries, and white rice have a high glycemic index, leading to blood sugar spikes and contributing to obesity, which is a risk factor for many cancers.

Artificial sweeteners: Though still a topic of debate, artificial sweeteners have not been ruled out as a cancer risk. It’s best to avoid them, suggests Dr. Singh. “Switching to unsweetened foods and beverages may take time, but it’s worth it for long-term health." he says.

How to prevent cancer:

Maintain a healthy weight: Obesity is a risk factor for several cancers, so a balanced diet and regular exercise are essential.

Limit salt intake: High salt intake has been linked to stomach cancer. Reduce your consumption of processed and salty foods.

Choose local, seasonal foods: Natural, seasonal, and locally-produced foods are the most beneficial. They align with your body’s needs and provide maximum nutritional value.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.