## Fruits and vegetables Including plenty of fruits and vegetables in your diet reduces the chances of developing lung [cancer](https://ul.orna.me/KOge/librarydisease?id=39) for both smokers and non-smokers. Vegetables containing carotenoids such as carrots, pumpkin, and brussel sprouts are particularly effective against this type of cancer (as well as oral, pharyngeal, and laryngeal cancers). Cruciferous vegetables such as white cabbage, cauliflower, broccoli, and bok choy also have a preventive effect. ## Useful fats In an effort to maintain a slim waist, many women try to reduce the amount of fats in the diet. However, this is not always helpful. Monounsaturated fats such as olive oil, canola oil, nuts, and seeds are a good way to prevent breast cancer. ## Lycopene After the age of 50, men are at risk of prostate cancer. However, it can also occur in younger men. To prevent this type of cancer, it is important to eat plenty of foods high in the antioxidant lycopene. It is found most of all in tomatoes, watermelons, strawberries, and guava. In addition, men should include vegetables and soy in their diets. > Remember that foods high in animal fats increase the risk of prostate cancer. ## Vitamin C and broccoli Non-starchy vegetables such as broccoli, spinach, and beans protect against=== stomach and esophageal cancer. Vitamin C also has an effective preventive effect, and it is abundant in rose hips, bell peppers, black currants, kiwi, parsley, dill, brussels sprouts, oranges, and strawberries. ## Fiber Adhering to a healthy lifestyle can prevent up to 70 % of colorectal cancer cases. Maintaining a normal weight, physical activity, and a diet high in vegetables and fiber are the main protective factors against this type of cancer. Fiber is extremely important for the health of the digestive system because it cleanses it effectively. Fiber works best in conjunction with fluids to promote regular bowel emptying. Therefore, it is important to drink plenty of liquids. The recommended amount of dietary fiber is 14 grams for every 1000 kilocalories per day. However, if you were not eating enough of it before, add it to your diet gradually over a few weeks. A sudden increase in fiber can trigger cramps and gas. ## Fiber + protein + fats A diet rich in fiber, digestible proteins, and unsaturated fats can help you avoid another extremely dangerous cancer — liver cancer. Vegetables, fruits (including dried fruits), whole wheat products (bread, cereals, pasta), brown rice, barley, oats, and quinoa are rich in fiber. As for protein sources, those that are best digested are chicken, eggs, and dairy products. Unsaturated fats can be found in avocados, nuts, olive oil, and other vegetable oils.