An anti-cancer diet is an important strategy to minimize your cancer risk. For healthy living, eating at least five servings of fruits and vegetables daily in the right amount is recommended. In addition, researchers feel that certain foods help prevent cancer. It may be an essential part of an anti-cancer diet.
Although selecting cancer-fighting foods can not guarantee cancer prevention, good choices may help reduce your risk of cancer. Consider these anti-cancer diet guidelines:
Eat fruits and vegetables
Fruits and vegetables help reduce some kinds of cancer. They are full of vitamins and nutrients. Eating more plant-based foods helps control sugar cravings. Instead of filling up on processed or sugary foods, eat fruits and vegetables for snacks. The Mediterranean diet offers foods that fight cancer. It focuses primarily on plant-based foods, such as fruits and vegetables, whole grains, legumes, and nuts. People who follow the Mediterranean diet choose cancer-fighting foods like olive oil over butter and fish instead of red meat.
Drink green tea
Green tea is a powerful antioxidant and may be an essential part of an anti-cancer diet. Green tea, a cancer-fighting food, may help prevent liver, breast, pancreatic, lung, esophageal, and also skin cancer. Researchers report that a nontoxic chemical found in green tea, epigallocatechin-3 gallate, acts against urokinase (an enzyme crucial for cancer growth). One cup of green tea contains 100 and 200 milligrams (mg) of this anti-tumor ingredient.
Research confirms that the antioxidant lycopene in tomatoes may be more potent than beta-carotene, alpha-carotene, and vitamin E. Lycopene is a cancer-fighting food associated with protection against certain cancers such as prostate and lung cancer.
Add olive oil to your food
Olive oil is loaded with health benefits. Several studies have even found that a higher intake of olive oil may help protect against cancer. Consuming the greatest amount of olive oil had a lower risk of developing breast cancer and cancer of the digestive system than those with the lowest intake. Swapping out other oils in your diet for olive oil is a simple way in order to take advantage of its health benefits. You can make vegetable curry using olive oil. Higher intake of olive oil may be associated with a reduced risk of certain types of cancer.
Red grapes have seeds filled with superantioxidant activity. This cancer-fighting chemical, also found in red wine and red grape juice, may offer significant protection against specific cancer, heart disease, and other chronic degenerative diseases.
Use garlic and onions
Research has found that garlic and onions can block the formation of nitrosamines, potent carcinogens that target several sites in the body, usually the colon, liver, and also breasts. Indeed, the more intense the garlic or onion, the more abundant the chemically active sulfur compounds that prevent cancer.
Fatty fish,such as salmon, tuna, and herring — contain omega-3 fatty acids, a type of fatty acid that has been linked to a reduced risk of prostate cancer. If you don’t currently eat fish, you might consider adding it to your anti-cancer diet. Another way to add omega-3s to your diet is by eating flaxseed.
Berries are an excellent source of vitamin C. Most berries also contain antioxidants. Studies show these antioxidants protect the body from cell damage that could lead to skin cancer and cancers of the bladder, lung, breast, and esophagus. Berries are high in anthocyanins, plant pigments with antioxidant properties and may be associated with a reduced risk of cancer. In fact, bilberry extract may help reduce the growth of colorectal cancer. Raspberries help prevent oral cancer. Including a serving or two of berries in your diet each day may help inhibit cancer development.
Tomatoes for prostate cancer
Some research has found that tomatoes may help protect men from prostate cancer. The juicy red fruit can help guard the DNA in your cells from damage that can also lead to cancer. Tomatoes contain an exceptionally high concentration of an effective antioxidant called lycopene. Your body may absorb lycopene better from processed tomato foods such as sauce, which means that whole-wheat pasta with marinara sauce could be a delicious way to get your dose of cancer-fighting foods.
Cruciferous vegetables — the group containing broccoli, cabbage, and cauliflower — may be beneficial cancer-fighting foods. Researchers have found that components in these veggies can protect you from the free radicals that damage your cells’ DNA. They may also shield you from cancer-causing chemicals, help slow the growth of tumors, and encourage cancer cells to die. They’re a tasty and healthy addition to your anti-cancer diet.
According to the American Institute for Cancer Research, whole grains contain many components that might lower your cancer risk, including fiber and antioxidants. A large study including nearly half a million people found that eating more whole grains may reduce the risk of colorectal cancer, making them a top item in foods in order to fight cancer. Oatmeal, barley, brown rice, whole-wheat bread and pasta are all examples of whole grains.
This orange-coloured spice, a staple in Indian curries, contains an ingredient called curcumin (not the same as cumin) that may be useful in reducing cancer risk. According to the American Cancer Society, curcumin can inhibit some kinds of cancer cells in laboratory studies and slow the spread of cancer or shrink tumors in some animals. This cancer-fighting food is easy to find in grocery stores, and you can use it in a variety of recipes on your anti-cancer diet.
Grapes stop cancer from beginning
The skin of red grapes is a rich source of an antioxidant called resveratrol. Grape juice and red wine also contain this antioxidant. According to the National Cancer Institute, resveratrol may help keep cancer from beginning or spreading. Lab studies have found that it limits the growth of many kinds of cancer cells.
Beans to reduce cancer risk
Beans are high in fiber and may help protect against cancer. They contain several potent phytochemicals that may protect the body’s cells against damage that can lead to cancer. In the lab these substances slowed tumor growth and prevented tumors from releasing substances that damage nearby cells. According to research, eating a few servings of beans each week may increase your fiber intake and help lower the risk of developing cancer.