Food plays a powerful role in our overall well-being, which is why eating healthy protects the body from diseases. While no single food can guarantee immunity from cancer, research suggests that certain nutrient-rich foods may help reduce the risk of it. From antioxidant-packed fruits to omega-3-rich fish, these 10 superfoods have the potential to prevent cancer.
10. Berries
Berries are a good source of vitamin C, as most of them contain antioxidants. These antioxidants protect the body from cell damage that could eventually lead to skin cancer. It could also protect you from cancers that could infect the bladder, lungs, breast, and esophagus. You can eat them frozen, fresh, or dried. You can even toss them in yogurt, cereals, or even as a smoothie.
9. Broccoli
Broccoli belongs to the cruciferous vegetable family, along with cabbage, cauliflower, and many others. Broccoli has special plant compounds that help prevent stomach cancer, as well as cancer that can form in the mouth, like the pharynx, larynx, and esophagus. You can prepare them as pure steamed along with non-fat or low-fat creams and milk for a soup.
8. Turmeric
Turmeric has a super compound called curcumin, known for its anticancer effects. In a 2011 study, 44 people with cancerous colon lesions were made to consume 4 grams of curcumin for 30 days. After, it was found that their colon lesions decreased by 40%. While in a 2014 study, they were found to decrease the spread of colon cancer.
7. Whole Grains
Groceries are stacked with grain products, which we all know are a better alternative when talking about health. However, not all grains are great for your health. Whole Grains are loaded with fiber, vitamins, minerals, and plant compounds that prevent cancer. The fiber from Whole Grains may even help maintain blood sugar and cholesterol stable.
6. Grapes
Grapes are found to be a rich source of antioxidant resveratrol. This particular compound has the potential to stop cancer from starting in the breast, liver, stomach, and lymphatic system. It is recommended to choose red and purple grapes as they have more resveratrol than green ones.
5. Tomatoes
Ever wonder where Tomatoes got its red hue from? It’s from lycopene, which can help fight prostate cancer. It acts through cell proliferation and inducing apoptosis that triggers cell death in cancerous cells. They’re more focused on the fight from prostate cancer. You can freeze your tomato dishes for a good go-to healthy meal or make a tomato sauce from whole-wheat pasta.
4. Walnuts
While nuts may have cancer-fighting properties, Walnuts are found to help lower the risk of cancer. They contain a substance called pedunculagin, which the body metabolizes into urolithins. These urolithins are compounds that bind estrogen to help fight breast cancer.
3. Fatty Fish
Fatty Fish are naturally the fish the only foods that are packed with large amounts of vitamin D3 and omega-3-EPA/DHA. It includes salmon, mackerel, and anchovies. The omega-3 properties of Fatty Fish reduce cell proliferation as it slows down the growth and division of cells which is a common key to cancer development. Also, it reduces oxidative damage that may potentially lead to cancer.
2. Carrots
Good news! Carrots, which are vegetables easily found around us, can help prevent cancer. It contains essential nutrients like vitamin K, vitamin A, and antioxidants. Research suggests that raw carrot consumption may reduce the risk of colorectal cancer by 17% through its nutrients. A screening trial, however, said that suggested that moderate consumption may help prevent colorectal cancer.
1. Legumes
The Legumes family, such as beans, peas, and lentils, can help prevent cancer. How? They’re packed with fiber that lowers the risk of some types, such as breast cancer. Results from a study conducted in 2018 show that people with diets high in bean fiber were 20% less likely to develop breast cancer.