Li.ver Can.cer “Fears” These 7 Foods: Young People Should Pay Extra Attention

Adding these seven foods to your daily diet can significantly lower the risk of liver cancer.

Liver cancer has long been considered a disease most common in older adults. However, recent statistics reveal a troubling trend: more and more young people are being diagnosed with this life-threatening condition, according to The Times of India.

In Vietnam, data from the Ministry of Health shows that liver cancer ranks first among all types of cancer. About 90% of cases are hepatocellular carcinoma (HCC). According to Globocan 2020, there were 26,418 new liver cancer cases in Vietnam that year, accounting for 14.5% of all cancers, with 77% of cases being men. Liver cancer also led cancer-related deaths, with 25,272 cases, representing 21% of total cancer deaths in 2020.

What is especially concerning is the trend of liver cancer affecting younger patients in Vietnam. Notably, many cases have been diagnosed in individuals under 30 or 35 years old.

Experts believe this rise in liver cancer among young people is linked to unhealthy lifestyles, obesity, excessive alcohol consumption, viral hepatitis, and non-alcoholic fatty liver disease (NAFLD) associated with poor dietary habits.

The good news is that in addition to lifestyle changes, including the following seven foods in your diet can help lower the risk of liver cancer.

7 Foods That Help Protect Against Liver Cancer

1. Whole grains
Refined carbohydrates such as white bread, pasta, and pastries quickly convert to sugar and promote fat accumulation in the liver. In contrast, whole grains like oats, brown rice, barley, and millet help regulate blood sugar, support gut microbiota, and reduce inflammation. Studies show that fiber-rich diets lower the risk of fatty liver disease—a key factor leading to liver cancer.

2. Cruciferous vegetables
Broccoli, kale, and cabbage are not only rich in vitamins but also contain sulforaphane and indole-3-carbinol—natural compounds that activate detox enzymes, helping the liver neutralize toxins and carcinogens. Eating cruciferous vegetables at least three times a week significantly strengthens liver health.

3. Coffee
It may sound surprising, but moderate coffee consumption has been linked to reduced risk of cirrhosis and liver cancer. Coffee contains chlorogenic acid and diterpenes, which fight inflammation and limit liver scarring. Experts recommend no more than two cups a day, without excessive sugar or heavy cream.

4. Berries
Blueberries, strawberries, raspberries, and cherries are packed with polyphenols and anthocyanins—powerful antioxidants that protect liver cells from oxidative stress, a major driver of cancer. Clinical studies also show berry extracts can improve liver enzyme levels. A small handful of berries daily, even frozen or dried, provides this benefit.

5. Green tea
Unlike sugary beverages that harm the liver, green tea is rich in catechins—antioxidants that improve fat metabolism and reduce liver inflammation. Surveys show that people who regularly drink green tea have a lower risk of liver cancer. One warm cup between meals is a simple yet effective preventive habit.

6. Omega-3–rich foods
Trans fats and fried foods silently promote inflammation throughout the body. Replacing them with omega-3–rich foods such as fatty fish (salmon, sardines), walnuts, and flaxseeds can improve fatty liver, lower triglycerides, and reduce fibrosis risk. All of these factors contribute to lowering liver cancer risk.

7. Garlic and onions
Beyond being everyday kitchen staples, garlic and onions contain sulfur compounds that boost the liver’s detoxification functions. Regular garlic intake helps reduce fat buildup and balance liver enzymes in people with liver issues. Moreover, these foods may help protect against DNA damage—a key step in cancer prevention.