Some people refer to berries, fatty fish, walnuts, and other foods as cancer-fighting foods. No single food protects people against cancer, but some foods contain nutrients that may help reduce the risk as part of a balanced diet.
Consuming a varied diet that includes the items mentioned below may help keep a person healthy and reduce their risk of cancer.
It is worth noting that polyphenols, resveratrol, vitamin C, and other nutrients are present in many plant-based foods, so this list is not exclusive.
This article looks at some foods that may lower the risk of cancer. It also explains the science that supports these claims.
There may be some truth to the saying, “an apple a day keeps the doctor away.” Apples contain polyphenols that have promising anticancer properties.
Polyphenols are plant-based compounds that may help to prevent inflammation, cardiovascular disease, and infections.
Some
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This polyphenol inhibits a protein called glucose transporter 2 (GLUT2), which plays a role in advanced-stage cell growth in certain types of cancer.
Berries are rich in vitamins, minerals, and dietary fiber. Their antioxidant content may mean they have health benefits.
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Cruciferous vegetables, such as broccoli, cauliflower, and kale, contain beneficial nutrients, including vitamin C, vitamin K, and manganese.
Cruciferous vegetables also contain sulforaphane, a plant compound with potential anticancer properties.
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Other research shows that sulforaphane, in combination with genistein — a compound in soybeans — can significantly inhibit breast cancer tumor development and size. Sulforaphane also inhibits histone deacetylase, an enzyme with links to cancer development.
One review suggests
Carrots contain several essential nutrients, including vitamin K, vitamin A, and antioxidants. Carrots also contain high amounts of beta-carotene, which is responsible for the distinct orange color.
The results suggested that raw carrot consumption may reduce the risk of colorectal cancer by 17%. They also suggested raw carrots may protect against:
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Fatty fish, including salmon, mackerel, and anchovies, are rich in essential nutrients, such as B vitamins, potassium, and omega-3 fatty acids.
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According to the American Institute for Cancer Research, all nuts appear to have cancer-preventing properties, but scientists have studied walnuts more than other types.
Walnuts contain a substance called pedunculagin, which the body metabolizes into urolithins. Urolithins are compounds that bind to estrogen receptors and
In a
Researchers tested tumor tissue samples removed during surgery and compared them with the original biopsy results. They found signs that genetic changes had taken place, which could suggest the suppression of cancerous cell growth.
Legumes, such as beans, peas, and lentils, are high in fiber, which may help lower the risk of some types of cancer.
For example, one
The study results indicated that people with diets high in bean fiber were 20% less likely to develop breast cancer than those who did not meet their daily fiber intake.
Resveratrol, an antioxidant in red grape skins,
As well as resveratrol, grapes and grape seeds
- flavonols
- phenolic acids
- anthocyanins, in red and purple grapes
- proanthocyanidins and other tannins
- catechins
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- colon
- colorectal
- esophageal
- gastric
- pancreatic
In contrast to whole grains, research associated high consumption of refined grains with a higher risk of gastric and colon cancer.
Dark chocolate contains polyphenols, flavonoids, and antioxidants, which, according to a
Research in another
Olive oil consumption
- gastrointestinal
- breast
- urinary tract
- upper aerodigestive
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Supplements can also provide nutrients and antioxidants that may help prevent cancer by reducing oxidative stress,
Most of the plant-based compounds in this article, such as phloretin, anthocyanin, and sulforaphane, come in pill form.
Always speak with a healthcare professional before starting a new medication or supplement regimen.
Research into preventing cancer through diet is still in the early stages and requires further testing.
However, it is important to remember that eating a balanced diet containing fresh fruits, vegetables, and good fats will benefit overall health.
People can speak with a healthcare professional if they are concerned about their cancer risk.
Learn moreHow can diet reduce the risk of the following cancer types?