The food you eat affect many aspects of your health, including your risk of developing chronic diseases like heart disease, cancer and diabetes. The development of cancer has been shown to be heavily influenced by the food you take. Many foods contain beneficial compounds that help decreasing the growth of cancer. And also, several studies show that a higher intake of certain foods can lower the risk of the disease. This article will delve into the research and look at the best cancer-fighting foods.
Beta-carotene may prevent certain types of cancer. Carrots contain high amounts of Beta-carotene. They are responsible for the distinct orange color. Carrots contain several essential nutrients including vitamin A, vitamin K and antioxidants.
Studies show that beta-carotene plays a vital role in preventing certain types of cancer and supporting the immune system. A review shows that beta-carotene has links to a reduction in the risk of prostate and breast cancer. According to another analysis, higher consumption of carrots results in a 26 percent lower risk of developing stomach cancer.
Apples contain anticancer properties that may also help prevent inflammation, cardiovascular disease, and infections. The phrase “an apple a day keeps the doctor away” actually rings fairly true. Apples contain polyphenols that have promising anticancer properties.
Polyphenols are plant-based compounds that may prevent inflammation, cardiovascular disease, and infections. Some research suggests that polyphenols possess tumor-fighting and anticancer properties.
A study in 2018 by the Journal of Food and Drug Analysis suggests that apple phloretin significantly inhibits the growth of breast cancer cells, while not affecting normal cells.
Berries are rich in vitamins, minerals, and dietary fibers. Due to their antioxidant properties and potential health benefits, scientists have shown a lot of interest in berries
Anthocyanin, a compound in blackberries, has been shown to lower biomarkers for colon cancer. Another study demonstrates that the anti-inflammatory effects of blueberries can prevent the growth of breast cancer tumors in mice.
4. Fatty fish
Fatty fish, including salmon, anchovies and mackerel is rich in essential nutrients, such as potassium, vitamin B, and omega-3 fatty acids.
One study found that, people whose diets were high in freshwater fish had a 53 percent lower risk for colorectal cancer than the people low in freshwater fish. According to another study the consumption of fish oil later in life has links to significantly lower risk for prostate cancer.
Finally, a study of a group with 68,109 people found that people who consumed fish oil supplements at least four times a week were 63 percent less likely to develop colon cancer than those who did not.
Beans are high in fiber, which have found may help protect against colorectal cancer. One study with a group of 1,905 people found that those who consumed more cooked, dried beans tended to have a decreased risk of tumor recurrence. An animal study also found that feeding rats navy beans or black beans and then inducing colon cancer blocked the development of cancer cells by up to 75%.
According to these results, eating a few servings of beans each week may increase your fiber intake helping lower the risk of developing cancer. However, the current research is limited to animal studies. More studies are needed to examine this in humans, specifically.
Allicin, a compound that has been shown to kill off cancer cells in multiple test-tube studies is the active component in garlic is. Several studies have found a link between garlic intake and a lower risk of certain types of cancer.
One study found that those who ate lots of Allium vegetables, such as onions, garlic, leeks, shallots, had a lower risk of stomach cancer than those who rarely consumed them. A study of a group of men showed that a higher intake of garlic was associated with a reduced risk of prostate cancer.
Another study found that participants who ate lots of garlic, as well as fruit, dark green vegetables, deep yellow vegetables, and onions, were less likely to develop colorectal tumors. However, this study did not isolate the effects of garlic.
As reviews show, including 2–5 grams (one clove) of fresh garlic into your diet per day can help you take advantage of its health-promoting properties.
including its ability to reduce blood sugar and ease inflammation, cinnamon is well-known for its health benefits.
In addition, some animal and test-tube studies have found that cinnamon may help to block the spread of cancer cells.
And a test-tube study found that cinnamon extract has the ability to decrease the spread of cancer cells and induce their death.
Another test-tube study showed that cinnamon essential oil suppressed the growth of cancer cells in head and neck, and also significantly reduced tumor size.
According to an animal study, it was also identified that cinnamon extract induced cell death in tumor cells, and also decreased how much tumors grew and spread.
Including 1/2–1 teaspoon (2–4 grams) of cinnamon in your diet per day may be beneficial in cancer prevention, and may come with other benefits as well, such as reduced blood sugar and decreased inflammation.
However, more researchers needed to understand how cinnamon may affect cancer development in humans.
Turmeric, a spice which is well-known for its health-promoting properties. Curcumin, the active ingredient of turmeric, is a chemical with antioxidant, anti-inflammatory, and even anticancer effects.
One study looked at the effects of curcumin on a group of 44 patients with lesions in the colon that could have become cancerous. After 30 days, 4 grams of curcumin daily reduced the number of lesions by 40%.
A test-tube study showed that curcumin is able to decrease the spread of colon cancer cells by targeting a specific enzyme related to cancer growth.
Another test-tube study showed that curcumin helped kill off cancer cells in head and neck.
Curcumin has also been shown to be effective in slowing the growth of breast, lung and prostate cancer cells in other test-tube studies.
For the best results, aim for at least 1/2–3 teaspoons (1–3 grams) of ground turmeric per day. Use it as a spice to add flavor to foods, and pair it with black pepper to help boost its absorption.
9. Olive Oil
Olive oil is loaded with health benefits, so it’s no wonder it’s one of the staples of the Mediterranean diet.
According to several studies, a higher intake of olive oil may help protect against cancer.
A review showed that people who consumed a great amount of olive oil had a lower risk of developing cancer of the digestive system and breast cancer than those with the lowest intake.
Another study looked at the cancer rates in 28 countries around the world and found that people in the areas with a higher intake of olive oil had decreased rates of colorectal cancer.
Swapping out other oils in your diet for olive oil is a simple way to take advantage of its health benefits. You can drizzle it over cooked vegetables and salads, or try using it in your marinades for fish, meat or poultry.
Though these studies show that there may be an association between cancer and olive oil intake, there are likely other factors involved as well. More studies are needed to find the direct effects of olive oil on cancer in people.
Researchers have found that eating nuts may be linked to a lower risk of certain types of cancer.
A study looked at the diets of a group with 19,386 people and found that eating a greater amount of nuts was associated with a decreased risk of dying from cancer.
Another study followed 30,708 participants for up to 30 years and found that eating nuts regularly was associated with a decreased risk of pancreatic, colorectal and endometrial cancers.
Some reviews showed that specific types of nuts may be linked to a lower cancer risk.
For example, Brazil nuts are high in selenium, which may help protect against lung cancer in those with a low selenium status.
Similarly, a animal study showed that feeding mice walnuts reduced the number of tumors by 60% and decreased the growth rate of breast cancer cells by 80%.
According to these results, adding a serving of nuts to your diet each day may reduce your risk of developing cancer in the future.
Still, more studies in humans are needed to determine whether nuts are responsible for this association, or whether other factors are involved.
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