Five foods that may reduce the risk of cancer

That’s not a secret A balanced diet It’s an important part of a healthy lifestyle. But will it help reduce or prevent your cancer risk? Food is not a miraculous treatment and we cannot guarantee that no one will get cancer, but there is some evidence that certain foods can reduce the risk of developing cancer.

We asked doctors and experts which foods have been shown to reduce the risk of cancer.

1. Berry

Berries are rich in flavonoids such as antioxidants and anthocyanins, and are anti-inflammatory and can reduce oxidative stress. “These two factors are the main factors in cancer, and Berry packs a punch when it comes to reducing these risks,” said the board-certified oncology nutritionist and cancer survivors. Allison Tierney say.

a Research from 2005 The European Journal of Cancer found that brightly colored fruits with high anthocyanin levels are chemoprevention and may reduce the risk of developing cancer. Berry phytochemicals It modifies the gut microbiota and targets immune cells to suppress the growth of tumors that can develop in cancer.

In vivo, raspberry and strawberry polyphenols have been shown to inhibit the growth of colon cancer cells in a. 2011 review. Antioxidant-rich strawberries can inhibit the growth of liver cancer cells, regardless of cultivar and antioxidant levels. 2003 Test Tube Research.

Black raspberries have been shown to slow the growth of colorectal cancer tissues 2011 and 2012 Cancer research. 1 2012 Rat Study The discovery of both blueberries and black raspberries could inhibit estrogen-driven breast cancer tumors. The chemopreventive effect of black raspberry anthocyanins may also prevent the development of esophageal tumors. Cancer Prevention Research 2009 With a mouse.

American Cancer Institute As seen in laboratory studies, we recommend a diet filled with a variety of fruits, vegetables, grains and plant-based foods, including blueberries, cranberries, raspberries, and strawberries, to reduce the risk of cancer .

2. soy

“Soybeans often have bad reputations, but research suggests they are a major country fighting cancer,” says Tierney. Previously, it was thought that estrogen (isoflavone) in the soybean plant would destroy hormones and increase the risk of breast cancer in women. However, soy-based foods such as tofu, tempeh, edamame and soy milk do not contain enough isoflavones to increase the chances of breast cancer. Mayo Clinic. That said, if you have a personal or family history of thyroid problems or breast cancer, taking concentrated isoflavone supplements can increase your risk.

American Cancer Society Studies of rats exposed to high doses of isoflavones from soy suggest that breast cancer may be associated. However, rats do not process soybeans the same way people do. Meanwhile, human studies have shown that the estrogenic effects of soybeans are ineffective or do not reduce the risk of breast cancer. a Technical review of the 2021 417 Report We concluded that soybeans and isoflavones should not be classified as endocrine disruptors.

in 2024 ResearchParticipants who eat 54 grams of soy products daily reduced their cancer risk by 11%, but drinking 23 grams of soy milk daily reduced their cancer risk by 28%. a 2021 Meta-analysis Of the 300,000 Chinese women who enrolled in the 2004-2008 study and followed up in 2016, it was found that a soy intake of 10 mg/day reduces the risk of breast cancer by 3%. Ta.

3. tomato

Lycopene is a powerful antioxidant found abundantly in tomatoes and can reduce the risk of developing lung, breast and stomach cancer. MD Anderson Cancer Center. a 2022 Systematic Review Of the 72 animal and human studies, lycopene regulates inflammatory and oxidative stress processes, affects cell death, and inhibits cell division, tumor growth and formation.

in A 23-year longitudinal study of men published in 2016researchers found that men who consumed more than two tomato sauce each week were at a 30% lower risk of developing prostate cancer than those who consumed less than one a month. These results are similar to a 2022 Epidemiological Research Review It suggests that increasing tomato-based product intake may reduce the risk of prostate cancer.

Lycopene’s ability to reduce inflammation, suppress tumor progression and promote the immune system is Reduce the risk of lung cancer. Despite being a carotenoid, beta-carotene and lycopene are chemically different, and beta-carotene can increase the risk of lung cancer. Tomatoes have higher lycopene, but can also be found in other red, yellow and orange foods, such as watermelon, pepper, grapefruit, papaya and guava.

4. Green Tea

include Green Tea Your diet may also reduce your risk of developing cancer. “Green tea contains biological activities called catechins, particularly EGCG (epigallocatechin-3-gallate). Dr. William Leescientist and author of Eat To Beat Disease says. “This activity known as anti-angiogenesis has been extensively studied.”

Angiogenesis is a normal and necessary angiogenesis process during prenatal and postnatal growth stages that help oxygen reach organs and tissues. However, if the cells malfunction and produce tumors, angiogenesis will nourish the tumor, cause cancer, which helps it spread throughout your body.

EGCG has powerful anti-inflammatory and antioxidant properties, which brings it Promising results In the prevention of breast, lungs, prostate, stomach and pancreatic cancer. a Nutritional Research in 2012 EGCG has been found to be the most effective chemopreventive polyphenol in green tea. over a 30 years of researchEGCG in green tea has been shown to delay the onset of cancer and reduce the likelihood of receiving a cancer diagnosis.

According to Acrylica study that has shown that green tea reduces the risk of cancer usually includes daily tea consumption from 3 to 6 cups daily. a 2018 Analysis We found that drinking more than 10 cups could reduce the risk of colorectal, liver, lung and stomach cancer.

5. Brassica vegetables

It contains cruciferous vegetables such as broccoli, Brussels sprouts, cauliflower, kale, bokchoy and cabbage.

“Sulforaphane has been shown to not only stop the growth of certain cancer cells, but also to promote apoptosis (programmed cell death). Dr. Courtney Scottsays medical director of Los Angeles’ key recovery groups. “Its function is to activate certain enzymes that neutralize toxins in the human body and thus reduce the probability of DNA damage that can stimulate cancer, particularly for breast, prostate and colon cancer. It’s getting attention.”

a 2000 Case Control Research Men who ate large amounts of cruciferous vegetables were found to have a lower risk of prostate cancer. a 2008 Epidemiological Research People who regularly consumed surviving vegetables (particularly broccoli) were found to have a slightly lower risk of breast cancer.

More recent 2022 Research Another compound is found in the cruciferous vegetable indole-3-carbinol (I3C), which releases tumor suppressing genes, attacks tumor cells, and before they grow into cancer and spread throughout the body can kill. However, this study was conducted in laboratory mice, and humans should eat comparable amounts Over 6 pounds broccoli per day to get the same effect.

Conclusion

Eat meals rich in fruits, vegetables, green tea, etc. Vitamin stuffed food It nourishes your body and helps you live a healthy and active life. It also has the potential to build an immune response, so your body is ready to fight cancer cells before it grows and develops into a diagnostic cancer.

Regular portions of the diet that make foods like berries, soybeans, tomatoes, cruciferous vegetables, and drinks like green tea may provide your body with the right chemicals to reduce the risk of cancer It has been shown.