Every year, over 1 million people are diagnosed with cancer in the United States. Chances are that you have been affected or know someone who has been affected by cancer in their lives. While cancer cannot be prevented, there are ways to reduce your risk of developing cancer in the future. For example, maintaining a healthy weight, quitting smoking, and being active are several simple ways that can reduce your risk of cancer and improve your overall health in general.
Eating at least 5 servings of vegetables and fruits a day can also help reduce your risk of developing cancer. Not all vegetables and fruits are created equally though. The brighter and more colorful the vegetable is the more antioxidants it contains. According to the National Cancer Institute, antioxidants are chemicals that block the activity of other chemicals in the body called free radicals. Free radicals are highly reactive and have the potential to cause cell damage in the body. Some antioxidants are produced naturally by the other, but most come from our diets. Several research studies have indicated that antioxidants found in supplements and foods can help prevent the free radical damage associated with cancer development.
5 Foods That Can Reduce Your Risk of Cancer
Cruciferous vegetables – Cruciferous vegetables, such as arugula, broccoli, Brussel sprouts, and kale, are rich in nutrients, vitamins and minerals. These vegetables include high levels of carotenoids, vitamins C, E, and K, and folate. Additionally, cruciferous vegetables contain a group of substances called glucsinolates that when broken down into their smaller molecules, have been showed to inhibit the development of cancer in rats and mice. Several human studies have found a link between eating at least 5 servings of cruciferous vegetables a week and reduced risk of developing prostate, colorectal, lung, and breast cancer. More studies still need to happen to further investigate the association, but it’s safe to say eating cruciferous vegetables are good for you!
Berries – Berries, such as blueberries, raspberries, and strawberries, are an excellent source of vitamin C and fiber. Berries, especially strawberries and raspberries, are high in ellagic acid, a photochemical that has shown the ability to prevent cancers of the skin, bladder, lung, esophagus, and breast in laboratory research studies. A recent American Institute for Cancer Research report, Food, Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective, states that foods rich in vitamin C might help protect against esophagus cancer, while high fiber foods might decrease the risk of colorectal cancer.
Flaxseed – Flaxseeds are a product of flax and has been used for many years for their nutritional and medicinal purposes. Flaxseed is an excellent source of magnesium, manganese and thiamin, and fiber. One serving of flaxseed contains about 7 grams of fiber and several research studies have indicated that dietary fiber can reduce the risk of colorectal cancer.
Tomatoes – Tomatoes contain the powerful antioxidant that gives the tomato its bright red hue called lycopene. In the recent years lycopene has been the main focus of prostate researchers, but the research has been conflicting whether it truly helps prevent prostate cancer. Despite the conflicting evidence of lycopene, tomatoes also contain a lot of fiber and numerous other healthy vitamins. Plus tomatoes are tasty!
Walnuts – Walnuts contain the omega-3 fat called alpha-linolenic acid, and minerals such as copper, manganese, and magnesium. Several research studies have linked a diet containing regular consumption of walnuts have resulted in decreased breast and colon tumor growth in mice. Walnuts, like raspberries and strawberries, contain ellagic acid that the bacteria in our digestive tract convert to a compound called urolithin. In both human and animal studies, urolithins have shown antioxidant, anti-inflammatory and direct cancer-inhibiting effects. Walnuts are also part of the Mediterranean Diet that has been linked to decrease abdominal fat, lower blood pressure, and lower triglycerides.
There are many ways to decrease your risk of developing cancer, including eating a diet full of a variety of cancer-reducing foods. There are numerous foods that have been linked to cancer reduction, but much of the research has been primitive. More research is needed to further investigate the cancer-fighting properties of foods, but eating a diet full of vegetables and fruits is definitely a wise choice.
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