If you want to reduce your risk of developing cancer, eating a healthy, balanced diet is not only good for your overall health but it as well. Antioxidant-rich and anti-inflammatory food options have been linked to reduced cancer risk. Antioxidants work by neutralizing free radicals and damaging cells; antioxidants help prevent disease.
1. Tomatoes
The cancer-fighting carotenoid that gives tomatoes their distinctive red colour is typically found in far more significant concentrations in processed foods like tomato juice, pizza sauce, and pasta sauce than in fresh tomatoes. Because of its fat-soluble nature, the antioxidant lycopene is better released when food is cooked. To maximize nutritional absorption, eat cooked tomatoes with a source of healthy fat, such as avocado, almonds, or olive oil.
2. Garlic
Allicin, a chemical found in garlic, has been demonstrated to kill cancer cells in laboratory trials. Increased garlic consumption has been linked in some research to a lower risk of developing stomach, prostate, and colorectal cancers. If you want to reap the health benefits of fresh garlic, eating just 2 to 5 grams (about one clove) every day is all it takes.
3. Mushrooms
It has been theorized that maitake, shiitake, and reishi mushrooms contain powerful therapeutic ingredients that feed and boost the immune system. L-ergothioneine, found in abundance in these medicinal mushrooms, is a potent antioxidant that helps fight free radicals and promotes the production of enzymes that increase antioxidant activity.
4. Turmeric
Curcumin, found in turmeric, has been demonstrated to inhibit the development of many tumours and lesions in animal and human studies. One to three grams of ground turmeric daily is recommended for maximum effectiveness. It can be used as a ground spice to add taste to foods, and combining it with black pepper will increase the body’s absorption of the herb.
5. Artichokes
Cynarin and silymarin are two phytonutrients that may be found in artichokes. These phytonutrients have been demonstrated to nourish your liver, boost bile production, and prevent gallstones.
6. Nuts
Eating nuts may reduce the risk of developing certain types of cancer, according to studies. These findings support the idea that including nuts in your daily diet may help lower your risk of acquiring cancer. Due to their high selenium content, Brazil nuts may offer protection against lung cancer for people who are deficient in this mineral. More research is needed in humans to identify whether or not nuts are the cause of this correlation.
7. Beans
Beans may help lower the incidence of colorectal tumours and colon cancer, according to human and animal research. Beans are a great source of fiber, which can aid in weight loss and may also help reduce cancer risk.
8. Walnuts
Walnuts are rich in omega-3 fatty acids, which have anticancer properties and may help prevent the progression of breast, prostate, colon, and kidney cancers. Walnuts contain a chemical called pedunculagin, which is converted into urolithins. Inhibiting the growth of breast cancer cells by binding to oestrogen receptors is one of the effects of urolithins.
9. Olive Oil
More prominent use of olive oil has even been linked in certain studies to a reduced risk of developing cancer. Revealed those with the highest intake of olive oil had a lower chance of acquiring breast and digestive tract cancers than those with the most inadequate intake These studies suggest a possible link between olive oil and cancer, but it’s certainly not the only factor at play. Researchers must further investigate olive oil’s potential direct effects on human cancer.
10. Meat
Eat only clean, grass-fed land animals that were reared without using feed cultivated with pesticides. These are the only animals that are considered to be “clean.” Steer clear of meat raised in a factory, as it is likely to be contaminated with harmful chemicals, hormones, and antibiotics.
11. Whole Grains
Although diets high in vegetables and fruits have been connected with a lower risk of colorectal cancer, it is not yet apparent how dietary components such as fiber and specific lipids affect the risk of colorectal cancer. Whole grains provide a substantial amount of fiber.
12. Oatmeal
Steel-cut oats, a cheap and easy-to-make breakfast cereal, have been shown to reduce the risk of several types of cancer, including colon cancer. Oats and other whole grains have been shown to lessen the chance of developing several types of cancer. This is because they are rich in fiber, antioxidants, and phytoestrogens are known in plants.
13. Fennel
Fennel contains essential oils that stimulate the secretion of gastric juices. These essential oils also assist in reducing inflammation in the digestive tract, making it easier for the body to absorb nutrients.
14. Citrus Fruits
Some research has linked the consumption of citrus fruits, such as lemons, limes, grapefruits, and oranges, to a reduced chance of developing cancer. Increased consumption of citrus fruits has been related to a decreased risk of pancreatic cancer, according to a meta-analysis of nine studies. Recent research has linked eating citrus fruits to a reduced risk of acquiring several different forms of cancer.
15. Onions, Shallots, And Leeks
Onions, shallots, and leeks are all vegetables that offer a variety of benefits to one’s health. These garlic relatives include sulfur compounds, which aid in the formation of glutathione by the liver. Glutathione is a chemical that combats the damaging effects of free radicals.
16. Broccoli
Sulforaphane, found in broccoli and other cruciferous vegetables, may have powerful anticancer capabilities. Exposure to broccoli at mealtimes once or twice weekly may help prevent cancer. Keep in mind, though, that the current study hasn’t explicitly looked at broccoli’s possible effects on cancer in humans.
17. Apples
Similarly to berries, apples have potent phenolic chemicals, such as flavonoids, that can combat inflammatory illnesses. Also present is the soluble fiber pectin, which aids in the removal of accumulated toxins.
18. Carrot
Some research has linked carrot eating to a reduced risk of developing prostate, lung, and stomach cancer. Carrots can help lower cancer risk if eaten regularly, even just a few times a week, as a healthy snack or tasty side dish.
19. Cinnamon
The health benefits of cinnamon are well-known and include its ability to lower blood sugar and reduce inflammation. Furthermore, cinnamon has shown promise in inhibiting the spread of cancer cells in test tubes and animal tests. The cinnamon extract inhibited the growth and death of cancer cells in a laboratory dish. However, additional research is required to learn how cinnamon may affect human cancer growth.
20. Berries
Berries feature a high concentration of anthocyanins, a type of plant pigment with antioxidant characteristics and a possible link to a lower risk of cancer. Freeze-dried black raspberries were used in a limited trial on patients with oral cancer, and it was shown that they reduced levels of specific indicators associated with cancer progression.
