Mafi kyawun abincin da yawancin kungiyoyin kiwon lafiya ke ba da shawarar ba shi da mai mai yawa, mai yawan fiber, kuma ya haɗa da cin kayan lambu akai-akai, 'ya'yan itatuwa, gurasar hatsi gabaɗaya, shinkafa, da taliya. Hukumar lafiya ta duniya ta ba da shawarar cin akalla giram dari hudu na 'ya'yan itatuwa da kayan marmari a kullum, ciki har da giram talatin na wake, goro da hatsi. Wannan yawancin abincin da ake amfani da shi na tsire-tsire a dabi'a yana da ƙarancin mai, cholesterol da soda, mai girma a cikin potassium, fiber da bitamin tare da kaddarorin antioxidant (bitamin A, C da E) da phytochemicals. Mutanen da ke bin irin wannan abincin ba su da wuya su zama masu fama da cututtuka na kullum - ciwon daji da cututtukan zuciya. Yawancin bincike sun tabbatar da gaskiyar cewa amfani da sabbin kayan abinci na yau da kullun yana rage yuwuwar haɓaka nono, hanji da sauran nau'ikan ƙwayoyin cuta masu cutarwa. Haɗarin ciwon daji yawanci ana ragewa da 50% ko fiye a cikin mutanen da ke cin abinci da yawa na 'ya'yan itatuwa da kayan marmari akai-akai (kowace rana) idan aka kwatanta da mutanen da ke cin abinci kaɗan. Tsire-tsire daban-daban na iya kare gabobin jiki da sassan jiki daban-daban. Misali, amfani da karas da ganyen ganye na kare kariya daga cutar sankarar huhu, yayin da broccoli, kamar farin kabeji, yana ba da kariya daga cutar kansar hanji. An lura da amfani da kabeji akai-akai don rage haɗarin cutar kansar hanji da kashi 60-70%, yayin da yin amfani da albasa da tafarnuwa akai-akai yana rage haɗarin ciwon ciki da hanji da kashi 50-60%. Yin amfani da tumatir da strawberries akai-akai yana ba da kariya daga ciwon daji na prostate. Masana kimiyya sun gano kusan tsire-tsire talatin da biyar masu maganin cutar kansa. Tsire-tsire da mafi girman tasirin irin wannan sun haɗa da ginger, tafarnuwa, tushen licorice, karas, waken soya, seleri, coriander, parsnips, dill, albasa, faski. Sauran tsire-tsire masu aikin rigakafin ciwon daji sune flax, kabeji, 'ya'yan itatuwa citrus, turmeric, tumatir, barkono mai dadi, hatsi, shinkafa mai launin ruwan kasa, alkama, sha'ir, Mint, Sage, Rosemary, thyme, Basil, guna, kokwamba, berries daban-daban. Masana kimiyya sun gano a cikin waɗannan samfuran adadi mai yawa na phytochemicals waɗanda ke da tasirin cutar kansa. Wadannan abubuwa masu amfani suna hana rikice-rikice na rayuwa da hormonal daban-daban. Ana samun flavonoids da yawa a cikin 'ya'yan itatuwa, kayan marmari, kwayoyi, hatsi kuma suna da kaddarorin ilimin halitta waɗanda ke inganta lafiya da rage haɗarin cututtuka. Don haka, flavonoids suna aiki azaman antioxidants, suna hana cholesterol daga canzawa zuwa oxides mara kyau na dioxide, hana samuwar ɗigon jini da magance kumburi. Mutanen da ke shan flavonoids da yawa ba su da yuwuwar mutuwa daga cututtukan zuciya (kimanin 60%) da bugun jini (kimanin 70%) fiye da masu amfani da ƙaramin adadin flavonoids. Mutanen kasar Sin da ke yawan cin abincin waken soya sun ninka yawan kamuwa da ciwon ciki, hanji, nono, da sankarar huhu kamar yadda Sinawa wadanda ba kasafai suke cin waken soya ko kayan waken soya ba. Waken soya yana ƙunshe da madaidaitan matakan abubuwa da yawa tare da bayyanannen tasirin maganin cutar kansa, gami da abubuwa masu yawan abun ciki na isoflavones, kamar genistein, wanda wani ɓangare ne na furotin soya.
Gari da aka samu daga tsaba na flax yana ba samfuran burodin ɗanɗano mai ɗanɗano, kuma yana haɓaka kaddarorin masu amfani. Kasancewar flaxseeds a cikin abinci na iya rage matakin cholesterol a cikin jiki saboda abun ciki na omega-3 fatty acid a cikinsu. Flaxseeds suna da tasirin anti-mai kumburi da ƙarfafa tsarin rigakafi. Ana amfani da su don maganin tarin fuka da cututtukan fata. Flaxseeds, kazalika da tsaba na sesame, suna da kyakkyawan tushen lignans, waɗanda aka canza a cikin hanji zuwa abubuwa masu maganin ciwon daji. Wadannan metabolites masu kama da juna suna iya ɗaure zuwa masu karɓa na waje da kuma hana haɓakar ciwon nono mai motsa jiki, kama da aikin kwayoyin halitta a cikin waken soya. Yawancin ƙwayoyin phytochemicals na rigakafin ciwon daji da ke cikin 'ya'yan itatuwa da kayan marmari suna kama da waɗanda aka samu a cikin hatsi da goro. Phytochemicals an tattara su a cikin bran da kwaya na hatsi, don haka amfanin amfanin hatsi yana haɓaka lokacin da ake ci gaba ɗaya. Kwayoyi da hatsi sun ƙunshi isasshen adadin toktrienols (bitamin na rukunin E tare da tasirin antioxidant mai ƙarfi), wanda ke hana haɓakar ciwace-ciwacen ƙwayar cuta kuma yana haifar da raguwar matakan cholesterol mai yawa. Ruwan innabi ja ya ƙunshi adadi mai yawa na flavonoids da anthocyanin pigments waɗanda ke aiki azaman antioxidants. Wadannan abubuwa ba sa ƙyale ƙwayar cholesterol ta oxidize, rage yawan lipids na jini da kuma hana samuwar jini, don haka kare zuciya. Ana samun isassun adadin trans-resveratrol da sauran antioxidants a cikin inabi da ruwan innabi marar yisti, waɗanda ake ɗaukar tushen mafi aminci fiye da jan giya. Yin amfani da zabibi akai-akai (ba kasa da gram dari da hamsin ba har tsawon watanni biyu) yana rage matakan cholesterol na jini, yana daidaita aikin hanji kuma yana rage haɗarin ciwon daji na hanji. Baya ga fiber, zabibi sun ƙunshi phytochemically aiki tartaric acid.