The best fruit to eat and other tips to build good health and help prevent cancer

The food and drink we consume regularly make up our diet, and some food you consume may protect you from cancer while others may increase your risk of cancer.

Different foods affect different people based on your genetics, which you inherit, causing your diet to influence your cancer risk.

Current studies suggest your diet is linked to cancer of the bowel, breast, mouth, oesophagus and stomach.

Close-up shot of female hand putting a red bell pepper into a mesh grocery bag. Shopping with eco-friendly shopping bag for a sustainable lifestyle. (gettyimages.ie)

What to eat

Your diet can drastically affect your health, including your chance of getting cancer.

Cancer risk can be reduced by eating a balanced diet. This includes:

• Rich in fruit and vegetables
• High in fibre
• Low in red and processed meat, saturated fat and salt

Some of the best fruits to eat are as follows:

Apples

Apples are rich in both soluble and insoluble fibre, such as pectin, hemicellulose, and cellulose.

These help you manage your blood sugar levels, promote good digestion, and support gut and heart health.

They are also a good source of vitamin C and plant polyphenols, which are disease-fighting compounds found in plants.

Blueberries

Blueberries are known for their antioxidant and anti-inflammatory properties.

They are high in anthocyanin, a plant pigment that gives blueberries their characteristic blue-purple colour. This compound helps fight cell-damaging disease.

Bananas

The benefits of bananas go beyond their potassium content. Along with providing 7% of the Daily Value (DV) for potassium, bananas contain:

Vitamin B6: 27% of the DV

Vitamin C: 12% of the DV

Magnesium: 8% of the DV

Oranges

Oranges are known for their high vitamin C content. They're also high in potassium, folate, thiamine (vitamin B1), fibre, and plant polyphenols.

Studies have found that consuming whole oranges may lower levels of inflammation, blood pressure and cholesterol.

Dragon fruit

Dragon fruit is rich in many nutrients, including fibre, iron, magnesium, and vitamins C and E. It's also an excellent source of carotenoids, such as lycopene and beta carotene

Some may feel it is too late to start eating healthy. However, research has shown it is never too late to start.

The Irish Cancer Society has advised to following these five fundamentals of healthy eating:

• Go bananas for fruit and veg
• Fill up on fibre
• Red alert on red and processed meat
• Think before you chew the fat
• Don't take it with a pinch of salt