An anti-cancer diet is an important strategy you can use to reduce your risk of cancer. The WHO recommends, for example, consuming at least five servings of fruits and vegetables a day and eating the right amount of food to maintain a healthy weight. Additionally, researchers are finding that certain cancer-preventing foods may be an important part of an anti-cancer diet. While selecting cancer-fighting foods at the grocery store and at mealtimes isn’t a 100 percent guarantee of cancer prevention, making the right choices can help drastically reduce your risk of all cancers combined.
- 1 13 cancer-fighting superfoods
- 1.1 1 Eat lots of fruits and vegetables
- 1.2 2 Drink green tea throughout the day
- 1.3 3 Eat more tomatoes
- 1.4 4 Use olive oil
- 1.5 5 Nibble on grapes
- 1.6 6 Consume plenty of garlic and onions
- 1.7 7 Eat fish
- 1.8 8 Berries Are Cancer-Fighting Foods
- 1.9 9 Add Cruciferous Vegetables to Your Anti-Cancer Diet
- 1.10 10 Whole Grains are at the forefront of cancer-fighting foods
- 1.11 11 Turmeric May Reduce Cancer Risk
- 1.12 12 green leafy vegetables
- 1.13 13 Dried Beans May Lower Your Cancer Risk
13 cancer-fighting superfoods
1 Eat lots of fruits and vegetables
Fruits and vegetables are packed with vitamins and nutrients believed to reduce the risk of certain types of cancer. Eating more plant-based foods also leaves you little room for high-sugar foods. Instead of gorging yourself on processed or sugary foods, snack on fruits and vegetables. The Mediterranean diet offers cancer-fighting foods, focusing 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 over red meat.
2 Drink green tea throughout the day
Green tea is a powerful antioxidant and can be an important part of an anti-cancer diet. Green tea, an anti-cancer food, may be helpful in preventing cancers of the liver, breast, pancreas, lung, esophagus, and skin. Researchers report that a non-toxic chemical found in green tea, epigallocatechin-3 gallate, works against urokinase (an enzyme crucial for cancer growth). A cup of green tea contains between 100 and 200 milligrams (mg) of this tumor-fighting ingredient.
Additionally, the leaves of the tea tree (Camellia sinensis) contain antioxidants called catechins, which may help prevent cancer in a variety of ways, including preventing free radicals from damaging cells. Laboratory studies have shown that the catechins in tea can shrink tumors and reduce tumor cell growth. Some human studies have also linked tea drinking to reduced cancer risk. Green tea and black tea both contain catechins, but green tea will give you more antioxidants. You can therefore consider consuming a cup or more a day in your anti-cancer diet.
3 Eat more tomatoes
Research confirms that the antioxidant lycopene, found in tomatoes, may be more potent than beta-carotene, alpha-carotene and vitamin E. Lycopene is an anti-cancer food associated with protection against certain cancers such as those prostate and lung. Be sure to cook the tomatoes, as this method releases the lycopene and makes it available to your body.
4 Use olive oil
In Mediterranean countries, this monounsaturated fat is widely used both for cooking and as a salad oil and may be a cancer-fighting food. For example, breast cancer rates are 50% lower in Mediterranean countries than in the United States.
5 Nibble on grapes
Red grapes have seeds filled with activin, a super antioxidant. This cancer-fighting chemical, which is also found in red wine and red grape juice, may provide significant protection against certain types of cancer, heart disease and other chronic degenerative diseases. Additionally, the skin of red grapes is a particularly rich source of an antioxidant called resveratrol. Grape juice and red wine also contain this antioxidant. Resveratrol may be helpful in preventing cancer from starting or spreading. Laboratory studies have shown that it limits the growth of several types of cancer cells.
6 Consume plenty of garlic and onions
Research has shown that garlic and onions can block the formation of nitrosamines, potent carcinogens that target multiple sites in the body, typically the colon, liver, and breasts. This is because the more pungent the garlic or onion, the more chemically active sulfur compounds that prevent cancer. Research shows that garlic is a cancer-fighting food. Several large studies have found that people who eat more garlic are less likely to develop various types of cancer, especially in the digestive organs such as the esophagus, stomach, and colon. The ingredients in prickly bulbs can stop carcinogens in your body from working or prevent cancer cells from multiplying. Experts don’t know how much to eat to prevent cancer, but one clove a day can be helpful.
7 Eat fish
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 may want to consider adding it to your anti-cancer diet. Another way to add omega-3s to your diet is to eat flax seeds.
Be proactive and make room in your diet for the following cancer-preventing foods.
8 Berries Are Cancer-Fighting Foods
As a tasty treat and cancer-fighting food, berries are hard to beat. Berries contain particularly powerful antioxidants, which means they can stop a natural process in the body that creates free radicals that can damage your cells. Compounds in berries may also help prevent cancers from growing or spreading. As part of your anti-cancer diet, take a handful of blueberries, blackberries, strawberries, or any other fruit you prefer from this great family of healing fruits.
9 Add Cruciferous Vegetables to Your Anti-Cancer Diet
Cruciferous vegetables (broccoli, cabbage, and cauliflower) may be particularly helpful cancer-fighting foods. Researchers have found that components of these vegetables can protect you from free radicals that damage your cells’ DNA. They can also protect you from cancer-causing chemicals, help slow tumor growth, and encourage cancer cells to die. They are a tasty and healthy addition to your cancer regimen.
10 Whole Grains are at the forefront of cancer-fighting foods
Whole grains contain many components that may reduce your risk of cancer, 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 it a top item in the food category to fight cancer. Cancer. Oatmeal, barley, brown rice, whole wheat bread and pasta are all examples of whole grains.
11 Turmeric May Reduce Cancer Risk
This orange-colored spice, a staple of Indian curries, contains an ingredient called curcumin (different from cumin) which may be helpful in reducing the risk of cancer. Curcumin may inhibit certain types 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 for your cancer diet.
12 green leafy vegetables
Leafy green vegetables like spinach and lettuce are good sources of beta-carotene and lutein, two antioxidants. You’ll also find these nutrients in vegetables that are more traditionally eaten cooked, such as collards, mustard, and kale. Some laboratory studies have shown that the chemicals in these cancer-fighting foods can limit the growth of certain types of cancer cells.
13 Dried Beans May Lower Your Cancer Risk
Certain fruits and vegetables and other plant foods are known to be good sources of antioxidants, but beans aren’t the only ones recognized. Beans are often unfairly left out. Certain beans, especially pinto beans and kidney beans, are exceptional sources of antioxidants and should be included in your anti-cancer diet. Beans also contain fiber, which may also help reduce your risk of cancer.