by In 2020, cancer claimed the lives of nearly 602,350 people in the United States, according to the Centers for Disease Control and Prevention. In a typical year, 1.9 million people in the U.S. are diagnosed with some type of cancer, according to the American Cancer Society. While there is no known cure for cancer, making simple lifestyle changes, such as improving your diet, can help reduce your risk of developing cancer, research shows.
“Avoidance of tobacco in any form, together with appropriate diet, nutrition and physical activity and maintaining a healthy weight, has the potential to reduce much of the global burden of cancer over time,” according to a report by the Global Fund for Cancer. Cancer Research and the World Cancer Research Fund. American Institute for Cancer Research.
Limiting sugary foods, highly processed foods, fast foods, red meat, alcohol, and fats is a good start to keeping your body in good health. According to health experts, incorporating whole foods, superfoods, and other well-known “cancer-fighting foods” can also be advantageous.
Let’s take a look at six foods that are believed to reduce the risk of developing cancer.
1. Beans and other legumes
Beans and other legumes such as lentils and peas are an excellent source of fiber. A recent report from the World Cancer Research Fund and the American Institute for Cancer Research suggests that high-fiber diets could help combat cancer risk. Meeting the daily fiber recommendations (30 grams per day) is associated with a lower risk of certain types of cancer. According to the World Cancer Research Fund, “foods containing dietary fiber decrease the risk of colorectal cancer.”
The researchers followed a group of more than 1,900 participants with a history of colorectal tumors. They found that people who consumed more beans were significantly less likely to experience a tumor recurrence.
According to a 2018 study, consuming fiber from beans may also protect against breast cancer. Researchers found that people who consumed large amounts of beans were 20% less likely to develop breast cancer than those on low-fiber diets.
2. Cruciferous vegetables
Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, kale, arugula and cabbage contain essential vitamins and minerals called carotenoids, such as vitamins K, C and E, which have cancer-fighting properties. according to the National Cancer Institute.
“Broccoli and other cruciferous vegetables such as cabbage, kale, and cauliflower contain phytochemicals called glucosinolates, which produce protective enzymes that are released when the raw vegetable is chewed, breaking down cell walls,” reports WebMD.
Studies have associated cruciferous vegetables with a reduced risk of certain cancers in people, including prostate cancer, colorectal cancer, lung cancer, and breast cancer, the National Cancer Institute reports.
A 2017 study in the Journal of Molecular Nutrition and Food Research found that incorporating at least four to five servings of cruciferous vegetables each week is linked to a reduced risk of cancer and other chronic diseases.
3. Carrots
Through several scientific studies, carrots have earned a reputation for their anti-cancer properties, potentially due to phytochemicals found in the orange vegetable, according to the American Institute for Cancer Research.
“That familiar orange hue comes from the large amount of beta-carotene, carotenoids that our bodies convert into vitamin A. Well studied for their role in eye health, beta-carotene, as well as alpha-carotene, are important for immune function. , keeping cells healthy and activating proteins that inhibit cancer cells,” reports the American Institute for Cancer Research.
“But you can also find purple, red and yellow varieties, each of which contains its own unique set of health-promoting phytochemicals.”
In a recent study, researchers followed nearly 55,800 Danish citizens for more than 20 years. They found that participants who ate raw carrots experienced a 17% reduction in the risk of developing colorectal cancer. The results suggested that a diet rich in carrots may also protect against lung cancer, pancreatic cancer and leukemia.
Carrots can also fight stomach cancer. An analysis of five studies found that eating carrots frequently could reduce the risk of stomach cancer by 26%.
4. Olive oil
Research shows that a high intake of olive oil could reduce the risk of developing any type of cancer, including breast cancer, gastrointestinal cancer, urinary tract cancer, and aerodigestive cancer.
In a recent study published in the Journal of Frontiers for Nutrition, researchers tested nearly 1,570 participants over an 18-year period. Participants who consumed two tablespoons of olive oil every day experienced a significant reduction in all-cause, cardiovascular, and cancer mortality.
5. berries
The antioxidants found in berries may help fight certain types of cancer, Medical News Today reports.
A study from The Ohio State University Comprehensive Cancer Center found that a variety of berries, from common to exotic, possess cancer-fighting properties. Researchers at The Ohio State University Comprehensive Cancer Center tested seven types of berries, including blueberries, strawberries, acai berries, and goji berries, as a defense against esophageal cancer in rodents.
“Our results indicated that all seven types of berries were effective, regardless of their anthocyanin and ellagitannin content. “Each type of berry appears to contain unique compounds that are responsible for its cancer-preventive effects,” said study researcher Dr. Gary Stoner.
“Everyone should consume more of all types of berries, although it is difficult to know how many berries people should consume to get preventative benefits,” Stoner added.
An earlier study, from 2009, suggests that berries may help reduce the growth of cancer cells. Researchers gave cranberry extract to people with colorectal cancer for a week. Blueberry treatment reduced cancer cell growth by 7%.
6. Tomatoes
“Lycopene is a compound found in tomatoes that is responsible for their vibrant red color as well as their anti-cancer properties,” Healthline reports. “Several studies have found that higher intakes of lycopene and tomatoes may reduce the risk of prostate cancer.”
A large review of studies found that consuming large amounts of raw tomatoes, cooked tomatoes, and lycopene is linked to a lower risk of prostate cancer.
Several studies have obtained similar results. In another study, researchers followed the diets of more than 47,360 participants for nearly a decade. They found that frequent consumption of tomato sauce, in particular, is associated with a reduced risk of developing prostate cancer.
