Your health is directly affected by what you eat. This includes your risk of developing chronic diseases such as Cancer, heart disease and diabetes.
Your diet has been shown to impact the development of cancer significantly.
Numerous foods are rich in beneficial compounds that can help reduce the risk of developing cancer.
Numerous studies have also shown that certain foods may be more likely to cause the disease.
This article will explore the research and discuss 13 foods that could lower cancer risk.
Broccoli is rich in sulforaphane which may be a potent anticancer compound.
One test-tube study revealed that sulforaphane could reduce the size and number of breast cancer cells by as much as 75%.
A similar animal study showed that mice’s sulforaphane treatment helped kill prostate cancer cells. It also reduced the tumor volume by more than 50%.
Several studies have shown that higher consumption of cruciferous veggies such as broccoli is linked to lower rates of colorectal carcinoma.
A review of 35 studies found that eating more cruciferous veggies was associated with lower colon and colorectal cancer risks.
You may be able to fight cancer by including broccoli in a few meals per day.
Keep in mind, however, that not all research on broccoli’s effects on cancer has been done.
It has been restricted to the animal, test-tube, and observational studies, examining the effects on cruciferous vegetables or a particular compound in broccoli. More research is needed.
Numerous studies have shown that eating more carrots can reduce your risk of developing certain types of cancer.
An analysis of the results from five studies concluded that carrots could reduce stomach cancer risk by as much as 26%.
A second study showed that 18% fewer men are likely to develop prostate cancer if they eat more carrots.
One study examined the diets and lifestyles of 1,266 people with lung cancer. The study found that people who don’t eat carrots are three times more likely to get lung cancer than those who eat them regularly.
Consider adding carrots to your diet as a tasty side dish or healthy snack a few times per semaine to increase your intake.
However, these studies need to account for possible other factors.
Beans contain a lot of fiber. Some studies suggest that this may protect against colorectal carcinoma.
One study looked at 1,905 patients with colorectal cancer history and found that people who ate more cooked beans than dried showed a lower risk of recurrence.
A study on animals also showed that rats fed black beans or navy beans induce colon cancer, causing them to develop it by as much as 75%.
These results suggest that eating a few beans per week can increase fiber intake and lower your risk of developing cancer.
The current research is limited to animal studies and studies that demonstrate association but not causality. This issue is more complex in humans.
Berries contain high levels of anthocyanins. These plant pigments have antioxidant properties that may help reduce the risk of developing cancer.
One human study found that bilberry extract reduced the growth of colorectal cancer cells by 7% in 25 patients.
A small study that gave frozen-dried black raspberries as a treatment to oral cancer patients showed that it reduced specific markers linked with the progression of the disease.
One animal study showed that rats receiving freeze-dried black raspberries decreased their incidence of esophageal cancer by up to 54% and the number of these tumors by as much as 62%.
A second animal study found that rats receiving berry extract from berries could inhibit specific breast cancer biomarkers.
These findings suggest that berries may be an excellent way to prevent cancer development.
These observational and animal studies examine the effects of a concentrated berry extract. More human research is required.
Cinnamon is well-known because of its health benefits. It can reduce blood sugar levels and help with inflammation.
Several animal and test-tube studies also found that cinnamon can help stop the spread of cancer cells.
In a test tube, the cinnamon extract was found to decrease the spread of cancer cells and induce their death.
Another study in the test tube showed that cinnamon essential oils significantly decreased the size of tumors and suppressed the growth of neck and head cancer cells.
An animal study also revealed that cinnamon extract induces cell death in tumor cells and decreases tumor growth and spread.
Aiming to include 1/2-1 teaspoon (22-4 grams) of cinnamon per day in your diet may help prevent cancer. It may also have other benefits, such as decreased blood sugar and inflammation.
More research is needed to determine if cinnamon affects cancer development in humans.
Research suggests that certain types of cancer may be less likely to be caught by eating nuts.
A study examining 19,386 people’s diets found that eating more nuts was associated with lower cancer risk.
Another study that followed 30708 participants over 30 years found that regular consumption of nuts was associated with a lower risk of colorectal and pancreatic cancers.
Another study found that certain nuts are associated with lower cancer risk.
Brazil nuts, for example, are rich in selenium. This may protect against lung cancer in people with low selenium levels.
A similar animal study found that walnuts fed to mice reduced the growth of breast cancer cells by 80% and the number of tumors by 66%.
These findings suggest that consuming a small number of nuts daily can help reduce your risk of developing cancer.
However, further studies on humans are required to confirm whether nuts cause this association or if other factors are involved.
Olive oil has many health benefits, making it a staple in the Mediterranean diet.
Numerous studies have shown that increased olive oil intake may protect against cancer.
Another study looked at 28 countries to determine the incidence of cancer. It found that those who eat more olive oil had lower rates of colorectal and other forms of cancer.
These studies may have shown a link between olive oil intake and the risk of developing cancer. However, other factors could be involved. More research is needed to determine the effect of olive oil on human cancer.
Turmeric is a spice that has health-promoting properties. Curcumin is the active ingredient.
One study examined the effects Curcumin had on 44 patients who had colon lesions that could have been cancerous. In just 30 days, 40% fewer lesions were present when Curcumin was taken daily at 4 grams.
A test tube study showed that Curcumin also decreased colon cancer cells’ spread by targeting an enzyme associated with cancer growth.
Another study in the test tube showed Curcumin’s ability to kill head and neck cancer cells.
In other test-tube studies, Curcumin was also shown to slow the growth of breast, prostate, and lung cancer cells.
Ground turmeric should be consumed at least 1/2-3 teaspoons (1-3g) daily for best results. It can be used as a spice to enhance the flavor of foods and paired with black pepper to increase its absorption.
Some studies have shown that eating citrus fruits like grapefruits, oranges, lemons, and limes are associated with lower cancer risk.
A large study showed that people who ate more citrus fruits had lower chances of developing cancers in the upper and digestive tracts.
An analysis of nine studies found that citrus fruits were associated with a lower risk of developing pancreatic cancer.
A review of 14 studies concluded that eating a lot of citrus fruits, at least three per week, reduced stomach cancer risk by 28%.
These studies show that consuming a few citrus fruits each week can lower your chances of developing certain types of cancer.
Further research is needed to determine how citrus fruits affect cancer development.
Flaxseed is an excellent addition to any diet, as it’s high in fiber and heart-healthy oils.
Research has shown that it can even reduce cancer growth and kill any remaining cancer cells.
One study found that 32 breast cancer patients received either a flaxseed muffin daily or a placebo over a month.
The study concluded that the flaxseed group had a decreased level of specific markers indicating tumor growth and increased cancer cell deaths.
Flaxseed also effectively reduced the spread and growth of prostate cancer cells in 161 patients.
Flaxseed has a high fiber content, which is proven to protect against colorectal carcinoma.
Mixing one tablespoon (10g) of ground flaxseed in your daily diet is a good idea. You can add it to smoothies, yogurt, and your favorite baked goods.
Lycopene, a compound found in tomatoes, is responsible for its vibrant red color and anticancer properties.
Numerous studies have shown that a higher intake of tomatoes and lycopene could reduce the risk of developing prostate cancer.
An analysis of 17 studies found that increased intake of tomatoes, tomatoes cooked, and lycopene is all linked to a lower risk of developing prostate cancer.
A study of 47,365 men found that people who ate more tomato sauce had a lower chance of developing prostate cancer.
You can increase your tomato intake by including a few daily tomatoes.
These studies may show a link between tomatoes and a lower risk of prostate cancer. However, they do not account for any other possible factors.