6 Foods that Reduce the Risk of Cancer
Foods that Reduce the Risk of Cancer: One of the biggest topics in the prevention of the disease is cancer. This is one of those diseases that nobody wants – nor even one should experience it.
Despite all the health research and preventive measures that people take, cancer is on the rise. And its appearance doesn’t seem to stop.
Many people consider that lifestyle factors such as unhealthy diet, sedentary lifestyle and lack of exercise are the main culprits for the appearance of cancer.
However, things like our environment, pollution, radiation, and even the chemicals in our food play a great role. You cannot select one or the other as the ’cause’ of cancer. Even genetics plays a role in how quickly someone can get cancer – and when.
Since we do not have much control over our genetics, pollution and the environment, we still have complete control over what we eat.
In this article, we will focus on 6 foods that reduce the risk of cancer, that have been shown as extremely effective in reducing the risk of cancer.
Top 6 foods to prevent cancer
Grapes contain a powerful antioxidant called resveratrol. It is mainly found in the skin and the juice of red grapes. It is believed that resveratrol reduces the risk of cancer, limiting and interfering with the cycle of its growth. Also, the grapes are generally rich in vitamin C – which itself acts as a powerful antioxidant, which is associated with a reduced risk of colon cancer, bladder, breast, and abdomen.
Sweet potato contains one of the best sources of beta-carotene. Beta-carotene produced tumor necrosis factor, which acts against the growth of cancer cells. One medium-sized sweet potato contains a whopping 12 mg of beta-carotene – which gives us 215% of our recommended intake.
Also, the combination of sweet potatoes with simple types of food such as tomato is considered as extremely helpful due to its lycopene content, which improves the absorption of beta-carotene. According to the studies, consumption of large amounts of beta-carotene reduces the risk of breast cancer by 50%.
Phenols are great antioxidants which are found mostly in plants and foods such as fruits, vegetables, grains, and legumes. They are well studied and have been shown to help in the fight against all kinds of diseases such as cardiovascular disease, cancer, high cholesterol and many others. With phenols, another powerful antioxidant known as catechins is in tea, especially green tea.
Studies showed that the natural catechin interferes with the growth of cancer cells by stopping the mutations leading to cancer development. Also, it was shown that catechin shrink tumors. One study in China reported a significant reduction of rectal cancer and pancreatic cancer in people who drink green tea compared to those who do not drink.
Most often Cruciferous vegetables such as broccoli, Brussels sprouts, cabbage, cauliflower, and cabbage are abundant in fiber and vitamin A, as well as in antioxidants and plant phenols.
Cruciferous vegetables such as that mentioned above also contains indoles, compounds known for their strong anti-carcinogenic properties. According to a study published in the journal: The Journal of Nutrition, indole-3-carbinol prevents the growth and development of prostate cancer cells.
This study provided a sufficient evidence proving that indole-3-carbinol can prevent and reduce the risk of prostate cancer. Other studies have shown that indoles also have the ability to reduce the risk of colon cancer and breast cancer.
It has been shown that whole grains, such as barley and oats, reduce the occurrence of cancer. Study of the American Institute for Cancer Research has found that, when whole grains consumed in sufficient quantities, they can reduce the risk of colon cancer. The high fiber content in the whole grains helps in accelerating the work of the intestine, reducing the amount of time that food is ‘rotten’ inside your intestines.
A simple way of including whole grains in your diet is to replace all ‘white’ grains such as white pasta, white rice and white bread with brown types of these foods. Thus, you will still enjoy your favorite types of food, but now with the added flavor and benefits.
Strawberries, raspberries, and blueberries contain a substance called pterostilbene. Pterostilbene derived from resveratrol and shown as extremely efficient in the fight against certain cancers. In many studies, it has been shown that raspberry reduce the risk of esophageal cancer by 60%, and colon cancer by 80%. Also, numerous studies have shown that pterostilbene improves symptoms of neurological diseases, cardiovascular diseases, and diabetes.
A combination of foods containing compound pterostilbene and resveratrol is strongly recommended as they together have the best effects and work synergistically.
So now you’re acquainted with 6 everyday foods that can slow the growth of cancer and reduce the risk of cancer. Remember, it is important to eat a variety of fruits and vegetables – and also to include fiber-rich foods in your diet.
When it comes to cancer, there are many variables that are out of your control. But if you can take care of what you enter in your body, then you may have a chance in the fight against cancer.