13 'super foods' that help prevent cancer

What we eat every day has a huge impact on our health. In particular, the risk of cancer is closely related to diet. According to scientific research, many foods contain beneficial compounds that can help reduce the growth of cancer cells.

Here are 13 foods that can help us reduce the risk of cancer.

Broccoli

According toHealthlineBroccoli contains sulforaphane, a compound found in cruciferous vegetables that has anti-cancer properties. Sulforaphane can reduce the size and number of breast cancer cells by up to 75%. Another animal study showed that treating mice with sulforaphane reduced the number of prostate cancer cells and tumor volume by more than 50%.

Some studies have also found that regularly eating cruciferous vegetables such as broccoli, brussels sprouts, and kale may reduce the risk of colorectal cancer.

However, the above studies are only experiments on animals or data, no studies have been applied directly to humans. Therefore, we should not abuse broccoli.

Carrot

Scientific studies have found that eating lots of carrots can reduce the risk of certain types of cancer. Eating lots of carrots can reduce the risk of stomach cancer by 26% and the risk of prostate cancer by 18%.

A recent study analyzed the diets of 1,266 people with and without lung cancer. The results showed that smokers who did not eat carrots regularly were three times more likely to develop lung cancer than those who ate carrots two or more times a week.

Therefore, try incorporating carrots into your diet a few meals a week to increase your cancer-fighting abilities.

Beans

A study that followed 1,905 people with a history of colorectal cancer found that those with a high bean intake had a lower risk of tumor recurrence.

Animal studies have shown similar results. Mice fed a diet rich in black beans and broad beans had up to a 75% reduction in colon cancer.

According to the above studies, increasing the amount of beans you eat each week can increase the amount of fiber in your body, reducing the risk of developing cancer cells.

Berries

Berries such as raspberries, blueberries, and strawberries are rich in anthocyanins, which have antioxidant properties and may reduce the risk of cancer.

In a study of colon cancer, 25 people with cancer were treated with blueberry extract for 7 days. After 7 days, the growth rate of cancer cells decreased by 7%.

Additionally, some studies have shown that black raspberries may also help reduce the growth of oral cancer cells. Animal studies have shown similar results. Dried black raspberries reduced the incidence of esophageal tumors in mice by 54% and the number of tumors by 62%.

Every day, we can add berries or berry juice to increase the ability to fight cancer.

Cinnamon

Cinnamon has long been known for its blood sugar-lowering and anti-inflammatory properties. Recently, it has also been found to help prevent the spread of cancer cells. Animal studies have also shown that cinnamon extract causes cancer cell death and reduces the ability of tumors to grow and spread.

Adding 1/2–1 teaspoon (2–4 grams) of cinnamon to your diet each day may increase your cancer prevention potential, while also lowering blood sugar and fighting inflammation.

Nuts

In 2015, through a survey of the diets of 19,386 people, scientists concluded: People who regularly add nuts to their daily diet have a lower death rate from cancer than those who do not eat nuts.

Another study that followed 30,708 people for 30 years found that regular nut consumption reduced the risk of colorectal, pancreatic, and endometrial cancers.

Animal studies have shown similar results. Mice fed walnuts had an 80% reduction in breast cancer cell growth and a 60% reduction in tumor numbers.

Adding nuts to your daily diet may reduce your risk of developing cancer in the future.

Olive oil

Olive oil has many health benefits, especially its ability to prevent cancer. The results of 19 scientific studies show that people who use olive oil for cooking every day are less likely to get breast cancer and digestive system cancer than people who use normal cooking oil. The rate of colorectal cancer in countries that consume a lot of olive oil is also lower than other countries.

Replacing your current cooking oils with olive oil is a simple way to get the most out of this food.

Turmeric

Turmeric is a spice known for its health-promoting properties. Curcumin, the main ingredient in turmeric, has anti-inflammatory, antioxidant, and anti-cancer properties.

Curcumin has been shown to be effective in slowing the growth of lung, breast, and prostate cancer cells. In a study of curcumin's effects, scientists gave 4 grams of curcumin per day to 44 patients at risk of colon cancer. After 30 days, 40% of the wounds had healed, and the incidence of cancer was significantly reduced.

Adding 1-3 grams of turmeric powder to our daily meals helps us increase resistance, fight inflammation and cancer.

Citrus fruits

According to some studies, citrus fruits such as lemons, grapefruits, oranges... have the effect of reducing the risk of pancreatic, respiratory, digestive, and stomach cancers.

Adding a serving of citrus fruits to your weekly diet may reduce your risk of developing these types of cancers.

Flaxseed

Flaxseeds are high in fiber and heart-healthy fats. They are a very healthy food. They also help inhibit the growth of cancer and kill cancer cells.

In one study, 161 men with prostate cancer were treated with flaxseed. The results showed that the seeds reduced the growth and spread of cancer cells. It had a similar effect on breast cancer.

People can eat flaxseeds in smoothies, cereals, yogurt, or as a spice for baking.

Tomato

Lycopene - the substance that gives tomatoes their red colour - has been linked to a lower risk of prostate cancer. A study that looked at the diets of 47,365 men found that those who regularly ate tomatoes had a significantly lower risk of prostate cancer than those who rarely ate them.

To increase the amount of tomatoes in your diet, eat tomatoes as a side dish in sandwiches, salads, sauces or pasta dishes.

Garlic

For many years, the allicin in garlic has been known to kill cancer cells. Eating a lot of garlic has been shown to reduce the risk of prostate cancer and stomach cancer.

We should add 2-5 grams (about one clove) of fresh garlic to our diet every day to take full advantage of garlic's healing properties.

Fish

Fish contains a lot of healthy fats, increasing the amount of fish in our daily menu will help us improve our health and reduce the risk of cancer. Supplementing enough vitamin D and omega-3 can help us prevent cancer and reduce the development of other diseases. Fish that are rich in these two substances are salmon, mackerel and anchovies.

We should eat at least 2 fish meals/week to supplement enough nutrients and maximize their health benefits.