No meal offers 100% immunity from cancer. When a person includes cancer-fighting foods in their diet, their risk of getting the disease may be reduced. The best meals for preventing cancer are examined in this article along with the research that backs up these assertions. Foods with naturally occurring substances that are highly effective anticancer agents include:
Berries are a good source of dietary fiber, vitamins, and minerals. Berries' antioxidant qualities and potential health advantages have piqued scientists' curiosity. According to one study, the molecule found in blackberries called anthocyanin decreases biomarkers for colon cancer. Another study shows that blueberries' anti-inflammatory properties can stop the development of breast cancer tumors in mice.
Cruciferous vegetables like broccoli, cauliflower, and kale are rich in healthy minerals including manganese, vitamin K, and C. Additionally, sulforaphane, a plant chemical having anticancer characteristics, is found in cruciferous vegetables. According to one study, sulforaphane greatly slows the growth of colon cancer cells and promotes cell death. Sulforaphane and genistein, a substance found in soybeans, have been shown in another study to greatly reduce the growth and size of breast cancer tumors. Additionally, histone deacetylase, an enzyme linked to the emergence of cancer, is inhibited by sulforaphane. According to one study, cruciferous veggies should be consumed three to five times a week for the highest cancer-prevention benefits.
Actually, the adage "one apple a day keeps the doctor away" is really accurate. Polyphenols found in apples have promising anticancer effects. Plant-based substances called polyphenols may guard against infections, cardiovascular disease, and inflammation. According to certain studies, polyphenols have the ability to combat tumors and prevent cancer. For instance, the polyphenol phloretin inhibits the glucose transporter 2 (GLUT2) protein, which is involved in the progression of cancer cells. According to a 2018 study published in the Journal of Food and Drug Analysis, apple phloretin considerably slows the growth of breast cancer cells while having no effect on healthy cells.
Vitamin K, vitamin A, and antioxidants are among the many vital nutrients found in carrots. Additionally, carrots have a lot of beta-carotene, which gives them their distinctive orange hue. According to recent research, beta-carotene is essential for immune system support and may shield against several cancers. According to an analysis of eight studies, beta-carotene may lower the incidence of breast and prostate cancer. According to a different investigation, consuming more carrots results with a 26% lower risk of stomach cancer.
Large fatty fish
Salmon, mackerel, and anchovies are examples of fatty fish that are full of critical nutrients like vitamin B, potassium, and omega-3 fatty acids. According to one study, those who consume more freshwater fish in their diets have a 53% lower chance of developing colon cancer than those who consume less of it. Another study discovered a relationship between fish oil consumption in later life and a noticeably lower risk for prostate cancer. Last but not least, a study including 68,109 individuals discovered that those who took fish oil supplements at least four times per week had a 63 percent lower risk of colon cancer than those who did not.
All nuts have cancer-preventing qualities, according to the American Institute for Cancer Research, but researchers have focused more of their research on walnuts than other nut varieties. The body converts pedunculagin, a chemical found in walnuts, into urolithins. Compounds called urolithins bind to estrogen receptors and may help to prevent breast cancer. Compared to mice given vegetable oil, mice given whole walnuts and walnut oil showed higher levels of tumor-suppressing genes.
Legumes include a lot of fiber, which may help reduce a person's chance of getting cancer. Examples of legumes are beans, peas, and lentils. A meta-analysis of 14 research reveals a link between increased consumption of legumes and a decreased risk of colorectal cancer. Another study looks at the connection between bean fiber consumption and breast cancer risk. According to the study's findings, those who consumed diets high in bean fiber had a 20% lower risk of breast cancer than those who did not get the recommended amount of fiber each day.
Even if the foods on the above list are commonplace and easily accessible, some people might not want to significantly alter their diet or way of life. In this instance, a wide variety of vitamins and drugs with anticancer ingredients are readily available. The anticancer qualities of vitamins A, C, and E are well known, and they may be found as supplements in most large food stores. The majority of the plant-based substances mentioned in this article, including phloretin, anthocyanin, and sulforaphane, are pills. Some people may experience a reduction in their risk of developing cancer after taking over-the-counter drugs like aspirin and ibuprofen. Before beginning a new medicine or supplement regimen, always see a doctor. Cancer prevention through nutrition research is still in its infancy and needs more investigation. The majority of the investigations described were conducted in mice or cells by scientists. A balanced diet rich in fresh fruits, vegetables, and healthy fats, on the other hand, will improve general health.