What you eat can have dramatic effects on many aspects of your health, including the risk of recurring illnesses such as cancer, diabetes, and heart disease. Especially the development of cancer is strongly influenced by diet. Many foods contain beneficial compounds that help control the growth of cancer. There are also some studies showing that high intakes of certain foods can reduce the risk of illness.
This article conducts research and covers a few foods that may reduce the risk of cancer.
Foods that Prevent Cancer
Berry is a shrub pigment rich in anthocyanins, has antioxidant properties, and is associated with reducing cancer risk. In a human study, 25 people with colon cancer were treated with blueberry extract for seven days, decreasing cancer cell growth by 7%. Another small study showed that freeze-dried black raspberries were be given to patients with oral cancer to reduce specific markers associated with cancer progression.
Based on these results, including 1-2 tablespoons of berries daily in your diet may help control cancer development. Keep in mind that these are observational researches investigating the effects of concentrated doses of berry extract, and more human studies are needed. Several test tubes and animal studies have shown that berry compounds can reduce the growth and spread of certain cancers.
Cinnamon is recognized for many health benefits, including reducing blood sugar levels and reducing soreness. In addition, a few test-tube and animal studies have shown that cinnamon can help block the spread of cancer cells. Test-tube research found that cinnamon extract could slow the spread of cancer cells and cause them to die. Another in vitro study showed that cinnamon essential oil suppressed the growth of head and neck cancer cells and significantly reduced tumor size. Studies have also shown that cinnamon extract induces cell death and reduces tumor growth.
h Including 1/2 teaspoon (2–4 gm) of cinnamon in your diet per day may be helpful in cancer prevention, and may occur with other benefits as well, such as reduced blood sugar and decreased soreness. However, more studies are needed to explain how cinnamon may affect cancer development in humans. Many studies have found that cinnamon extract may have anti-cancer properties and help decrease tumors’ growth and spread. More research into humans is needed.
Some studies have found that higher intakes of carrots reduce the risk of certain types of cancer. For example, one analysis examined the results of five studies and concluded that eating carrots could minimize the risk of abdomen cancer by up to 26%. Another study found that high carrot intake reduced the chances of developing prostate cancer by 18%. One study examined the diets of 1,266 participants with or without lung cancer. We found that smokers who did not eat carrots were three times more likely to develop lung cancer than smokers who ate carrots once a week.
Including carrots, in your diet, only a few times a week as a healthy snack or delicious side dish may increase your intake and reduce your cancer risk. Still, keep in mind that while these studies show a connection between carrot consumption and cancer, they do not consider other factors that may play a role. Several studies have found a link between eating carrots and reducing the risk of developing prostate, lung, and stomach cancer.
Broccoli contains sulforaphane, a plant compound found in cruciferous vegetables. A test-tube study showed that sulforaphane reduced the size and number of breast cancer cells by up to 75%. Similarly, animal studies have shown that treating mice with sulforaphane kills prostate cancer cells and reduces tumor volume by more than 50%. Some studies have also found that high intakes of cruciferous vegetables such as broccoli may reduce the risk of colon cancer. A review of 35 studies showed that consuming more cruciferous legumes was associated with a reduced risk of colon and colon cancer.
Eating broccoli with several meals a week can benefit from fighting cancer. Though, keep in mind that the studies available do not directly examine how broccoli affects human cancer. Instead, it is limited to test tubes, animals, and observational studies examining either the effects of cruciferous vegetables or the products of certain compounds in broccoli. Therefore, more research is needed. Broccoli contains sulforaphane, a combination shown in test tubes and animal studies to cause tumor cell death and reduce tumor size. High intakes of cruciferous vegetables may also reduce the risk of colon cancer.
Studies show that eating nuts may reduce the risk of certain types of cancer. For example, one study examined the diets of 19,386 people and found that eating more nuts lessened the risk of dying from cancer. Another study followed 30,708 h participants for up to 30 years and found that regular nut intake was connected with a reduced risk of colon, pancreatic, and endometrial cancer.
Other researchers have found that certain types of nuts may be associated with a reduced risk of cancer. For example, Brazil nuts have a good amount of selenium content, which helps protect people with low selenium status from lung cancer.
Similarly, animal studies have shown that feeding walnuts to mice reduce breast cancer cells’ growth rate by 80% and the number of tumors by 60%. These results suggest that adding nuts to the diet daily can reduce the risk of developing cancer in the future. Nevertheless, more human research is needed to determine if nuts cause this association or other factors. Some studies have shown that increasing the intake of nuts can reduce the risk of cancer. Studies show that species, such as Brazil nuts and walnuts, may also be associated with reduced cancer risk.
Olive oil has many health benefits, so it is no wonder it is one of the staple foods of the Mediterranean diet. Some studies have found that increasing olive oil intake helps protect against cancer. An extensive review of 19 studies showed that those who consumed the most olive oil had a lower risk of developing breast and gastrointestinal cancers than those who consumed the least. Another study examined cancer incidence in 28 countries worldwide and found that colon cancer incidence was lower in regions with high olive oil intake.
Replacing other oils in your diet with olive oil is an easy way to enjoy the health benefits. It can be sprinkled on salads and cooked vegetables or marinating meat, fish, and chicken. These studies show that olive oil intake may be associated with cancer, but other factors may also play a role. More research is needed to investigate the direct effects of olive oil on human cancer. Some studies have shown that high olive oil intake may reduce the risk of certain types of cancer.
Turmeric is a spice known for its health-promoting effects. Its active ingredient, curcumin, is a chemical substance with anti-inflammatory, antioxidant, and cancer-fighting effects. One study examined the effects of curcumin on 44 patients with colonic lesions that could become cancerous. After 30 days, we reduced the number of lesions to 4 grams of curcumin daily by 40%. An in vitro study also found that curcumin reduces the spread of colon cancer cells by targeting specific enzymes involved in cancer growth.
Another test-tube study showed that curcumin helped kill head and neck cancer cells. Curcumin effectively slows cell growth in lung, breast, and prostate cancer in other test-tube studies. Daily use at least 1 / 2–3 teaspoon (1–3 grams) of ground turmeric for best results. Use as a seasoning to add flavor to foods and combine with black pepper to increase absorbency. Turmeric contains curcumin. Curcumin is a chemical that has been shown in test tubes and human studies to control the growth of many cancers and lesions.
Ingestion of citrus fruits such as lemons, limes, grapefruits, and oranges has been associated with reduced cancer risk in some studies. A large study found that participants who consumed a lot of citrus fruits had a lower risk of developing gastrointestinal and upper respiratory tract cancer. A review of nine studies also found that higher citrus intake reduced the risk of pancreatic cancer. Finally, a review of studies showed that high citrus intake or at least three servings per week reduced the risk of stomach cancer by 28%.
These studies suggest that adding a few servings of citrus fruit to your diet each week may reduce your risk of developing certain types of cancer. Please note that these studies do not consider other factors that may be involved. More research is needed to investigate how citrus fruits affect the development of cancer. Studies show that eating more than citrus fruits may reduce the risk of certain types of cancer, including pancreatic and stomach cancers and cancers of the gastrointestinal tract and upper respiratory tract.
Lycopene is a compound found in tomatoes with bright red color and is responsible for its anti-cancer properties. Some studies have found that increasing lycopene and tomato intake may reduce the risk of prostate cancer. A review of the 17 surveys also found that high intakes of raw tomatoes, cooked tomatoes, and lycopene reduced the risk of prostate cancer. Another study of 47,365 people found that high intakes of tomato sauce reduced the risk of prostate cancer.
To increase your intake, add tomatoes to your sandwich, salad, sauce, or pasta dish and include 1-2 tablespoons of tomatoes in your diet daily. However, while these studies may show an association between eating tomatoes and a reduced risk of prostate cancer, they do not consider other factors that may be associated. Several studies have found that increasing the intake of tomatoes and lycopene may reduce the risk of prostate cancer. However, further investigation is needed.
The active ingredient in garlic is allicin. This is a compound that has been shown to kill cancer cells in some test-tube studies. Several studies have found a link between garlic intake and a reduced risk of certain types of cancer. An analysis of 543,220 participants found that those who ate a lot of green onion vegetables such as garlic, onions, leek, and shallot had a lower risk of stomach cancer than those who ate rarely. A study of 471 men showed that the higher the intake of garlic, the lower the risk of prostate cancer.
Another study found that participants who ate a lot of garlic, fruits, dark yellow vegetables, dark green vegetables, and onions were less likely to develop colon tumors. However, this study was unable to isolate the effects of garlic. Based on these studies, a daily intake of 2-5 grams of garlic reduces cancer risk. Garlic allicin contains a compound, which has been shown to kill cancer cells in test tube studies. Studies show that eating more garlic may reduce the risk of stomach, prostate, and colon cancer.
Some studies suggest that consuming a few servings of fish each week may reduce cancer risk. A large study showed that the higher the fish intake, the lower the risk of gastrointestinal cancer. Another study of 478,040 adults found that eating more fish reduced the risk of developing colon cancer, while lean and processed meats increased the risk. Especially oily fish such as salmon, mackerel, and anchovies contain essential nutrients such as vitamin D and omega-three fatty acids, which reduce cancer risk.
For example, proper vitamin D levels are thought to prevent cancer and reduce risk. In addition, omega-3 fatty acids are thought to inhibit the development of the disease. Get plenty of omega 3 and vitamin D and try eating 2 servings of fatty fish a week to maximize the potential health benefits of these nutrients. However, more research is needed to determine if ingestion of oily fish can directly affect human cancer risk. Fish intake can reduce the risk of cancer. Oily fish contains two nutrients to protect against cancer: vitamin D and omega 3 fatty acids.
As recent studies continue, it is becoming increasingly clear that your diet can significantly impact your risk of cancer. Many foods can suppress the spread and growth of cancer cells, but current research is limited to test tubes, animals, and observational studies. More research is needed to understand that these foods can directly impact the development of human cancer. In the meantime, you can be confident that combining a complete diet with a healthy lifestyle will improve many aspects of your health.
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