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We all know the importance of healthy nutrition, Balanced dietBut we may be underestimating the impact our meals have on our bodies and health in the long term. For example, research has shown that certain foods may help reduce the risk of some types of cancer.
Although there is no miracle food that guarantees cancer prevention, we reached out to doctors to learn more about foods that have cancer-fighting properties. Before making any changes to your diet, be sure to consult your doctor first.
1. Berries
Berries can help reduce inflammation associated with increased cancer risk.
Berries are rich in antioxidants and flavonoids such as anthocyanins, which are anti-inflammatory and can reduce oxidative stress. “These two factors are the main drivers of cancer, and berries have a huge impact when it comes to reducing those risks,” Certified Oncology Nutritionist and Cancer Survivor Alison Tierney He says.
A 2005 study Found in the European Journal of Cancer that brightly colored fruits that contain high levels of anthocyanins may be chemopreventive and can reduce the risk of cancer. the Phytochemicals found in berries Modifying the gut microbiome to target immune cells to suppress tumor growth that could develop into cancer.
In vivo, polyphenols found in raspberries and strawberries have been shown to inhibit the growth of colon and prostate cancer cells. 2011 review. Antioxidant-rich strawberries may also prevent the growth of cancer cells in the liver, regardless of the variety and antioxidant level. 2003 test tube study.
Blackberries have been found to slow the growth of colorectal cancer tissue 2011 and 2012 Cancer research studies. one 2012 rat study found that both blueberries and blackberries may also prevent estrogen-driven breast cancer tumors. The chemopreventive effects of blackberry anthocyanins may also prevent the development of esophageal tumors, according to A. 2009 Cancer Prevention Research Study On mice.
the American Institute for Cancer Research She recommends a diet filled with a variety of fruits, vegetables, grains and plant foods — including blueberries, cranberries, raspberries and strawberries — to help reduce your risk of cancer, as seen in laboratory studies.
2. Soybeans
Soy-containing products such as tofu can help your body reduce the risk of cancer.
“Soy often gets a bad reputation, but research suggests it is a powerful force in the fight against cancer,” Tierney says. Previously, the estrogens found in soy (isoflavones) were thought to disrupt hormones, increasing the risk of breast cancer in women. But soy-containing foods like tofu, tempeh, edamame, and soy milk don’t contain enough isoflavones to increase your chances of developing breast cancer, according to Mayo Clinic. However, taking concentrated isoflavone supplements can increase your risk if you have a personal or family history of thyroid problems or breast cancer.
the American Cancer Society He suggests that mouse studies in which mice were exposed to high doses of isoflavones from soybeans may be linked to breast cancer. However, mice do not process soy in the same way as humans. On the other hand, human studies have revealed that the estrogenic effects of soy either have no effect or reduce the risk of breast cancer. A 2021 Technical Review of 417 Reports It is concluded that soy foods and isoflavones should not be classified as endocrine disruptors.
In a Study 2024The results showed that participants who consumed 54 grams of soy products daily had an 11% reduced risk of cancer, while drinking 23 grams of soy milk daily showed a 28% reduced cancer risk. A 2021 Meta-Analysis Among 300,000 Chinese women enrolled in a study from 2004 to 2008 and followed up in 2016, it was found that eating 10 mg of soy reduced the risk of breast cancer by 3%.
3. Tomatoes
Tomatoes can reduce the risk of lung, breast and stomach cancer.
Lycopene is a powerful antioxidant found abundantly in tomatoes, which can reduce the risk of lung, breast and stomach cancer, according to the British Daily Mail. MD Anderson Cancer Center. A Systematic review 2022 Among 72 animal and human studies, lycopene was found to regulate inflammatory and oxidative stress processes, influence cell death and inhibit cell division, tumor growth and formation.
In a A 23-year longitudinal study of men published in 2016Researchers found that men who ate two or more servings of tomato sauce per week had a 30% lower risk of prostate cancer than those who ate one or fewer servings per month. These results are similar to 2022 epidemiological study review Which suggests that increasing intake of tomato-based products may reduce the risk of prostate cancer.
Lycopene’s ability to suppress tumor development and boost the immune system while reducing inflammation has also shown promising results Reducing the risk of lung cancer. Although they are both carotenoids, beta-carotene and lycopene are chemically different, with beta-carotene potentially increasing the risk of lung cancer. Although tomatoes contain a high level of lycopene, it is also found in other red, yellow and orange foods such as watermelon, peppers, grapefruit, papaya and guava.
4. Green tea
Green tea can offer your body many potential benefits, including preventing certain types of cancer.
to merge Green tea In your diet it may also reduce your risk of cancer. “Green tea contains bioactive substances called catechins, specifically EGCG (epigallocatechin-3-gallate), which starve cancer by cutting off its blood supply.” Dr. William LeeSays the scientist and author of the book “Eat to overcome disease.” “This activity, known as anti-angiogenesis, has been extensively researched.”
Angiogenesis is the natural and necessary process of blood vessel formation during the pre- and postnatal stages of development that helps oxygen reach your organs and tissues. But if your cells malfunction and cause tumors, angiogenesis can fuel the tumors, creating cancer and helping it spread throughout the body.
EGCG has powerful anti-inflammatory and antioxidant effects, which “bring… Promising results In the prevention of breast, lung, prostate, stomach and pancreatic cancer. A 2012 Nutrient Study EGCG was found to be the most effective chemopreventive polyphenol in green tea. more than A 30-year studyEGCG found in green tea has been shown to delay the onset of cancer and reduce the chances of a cancer diagnosis.
according to AcryStudies that have shown that green tea reduces the risk of cancer usually involve drinking a large amount of tea daily, three to six cups. A 2018 analysis Found that drinking more than 10 cups may reduce the risk of the following cancers: colorectal, liver, lung, and stomach.
5. Cruciferous vegetables, such as broccoli
Broccoli is just one type of cruciferous vegetable that can prevent cancer.
Cruciferous vegetables such as broccoli, Brussels sprouts, cauliflower, kale, bok choy, and cabbage contain the powerful antioxidant, sulforaphane, which has anti-inflammatory properties and fights oxidative stress, a factor that can lead to cancer.
“Sulforaphane has been shown to not only stop the growth of certain cancer cells, but also promote apoptosis (programmed cell death).” Dr. Courtney Scottsays the medical director of Momentous Recovery Group in Los Angeles. “Its function is to activate specific enzymes that neutralize toxins in the human body, thus reducing the possibility of DNA damage that may induce cancer. These have been observed in cases of breast, prostate and colon cancer specifically.”
A 2000 Case-control study found that men who ate a large amount of cruciferous vegetables were less likely to develop prostate cancer. Women in the pre-menopausal stage Epidemiological study 2008 It was found that those who ate cruciferous vegetables (cauliflower in particular) regularly had a marginally lower risk of developing breast cancer.
Latest Study 2022 Another compound found in cruciferous vegetables, indole-3-carbinol (I3C), deregulates tumor suppressor genes to allow them to attack cancer cells and kill them before they grow into cancer and spread throughout the body. However, the study was conducted on laboratory mice, as humans need to eat a similar amount of… More than six pounds of broccoli daily to get the same effects.
Bottom line
Eat a diet rich in fruits, vegetables, green tea, etc Foods packed with vitamins It can nourish your body, allowing you to live a healthy and active life. It may also boost your immune response, so that your body is better equipped to fight cancer cells before they can grow and develop into a diagnosable cancer.
Making foods like berries, soybeans, tomatoes, cruciferous vegetables, and drinks like green tea a regular part of your diet has been shown to potentially provide your body with the right chemicals to reduce your risk of cancer.