1. BROCCOLI
Yes, broccoli is a food rich in nutrients and plant compounds beneficial to health, which can reduce the risk of cancer. Studies show that regular consumption of broccoli and other cruciferous vegetables is associated with a decreased risk of developing several types of cancer, such as breast, prostate, lung, colon and others. This anticancer property of broccoli is mainly due to the presence of plant compounds such as glucosinolates, which are transformed into isothiocyanates and indoles during chewing and digestion. These compounds help fight oxidative damage to cells and reduce inflammation, which are risk factors for developing cancer.
In addition, broccoli is an excellent source of important nutrients for health, such as vitamin C, vitamin K, folic acid, calcium and potassium. These nutrients help strengthen the immune system, maintain healthy bones, and prevent cardiovascular disease and other chronic conditions. To get the benefits of broccoli, it's important to include it regularly in your diet, preferably eaten raw or steamed, to preserve its nutrients and beneficial plant compounds.
2. CARROT
Carrot is a vegetable known to be rich in nutrients such as vitamins, minerals and fiber. In addition, it is also a food that can help reduce the risk of cancer. is through the fibers present in the vegetable. Fibers help to regulate intestinal transit, preventing constipation and reducing the contact time of toxic substances present in food with the lining of the intestine. This can help prevent colon cancer and other cancers related to the gastrointestinal tract.
This is because carrots contain compounds called carotenoids, which are natural pigments responsible for the vegetable's orange color. Among the carotenoids present in carrots, beta-carotene stands out, which is converted into vitamin A in the body. Studies have shown that carotenoids can help protect the body's cells from damage caused by free radicals, which are unstable molecules that can damage cell DNA and increase the risk of cancer. In addition, beta carotene can also help strengthen the immune system, which helps the body fight cancer and other diseases.
3. BEANS
Beans are a nutrient-rich food and may be beneficial to your health in many ways, including reducing your risk of cancer. It contains bioactive compounds, such as phytochemicals, which have antioxidant and anti-inflammatory properties, capable of protecting the body's cells against damage that can lead to cancer. In addition, beans are a rich source of fiber, which aid in the digestive process and the elimination of toxic substances from the body, also contributing to the prevention of cancer.
Studies have shown that regular consumption of beans can help reduce the risk of colon, breast and prostate cancer. Research carried out by the University of Michigan, in the United States, showed that beans have compounds capable of preventing and reducing the growth of tumors. Another study, published in the British Journal of Cancer, showed that people who consumed more beans had a lower risk of developing colon cancer.
4. BERRIES
Berries such as blueberries and black raspberries contain anthocyanins, which are plant pigments with antioxidant properties. Human and animal studies suggest that consumption of these fruits may reduce the risk of cancer. A study of 25 people with colorectal cancer found that bilberry extract reduced cancer cell growth by 7%. In another study, patients with oral cancer who consumed freeze-dried black raspberries showed decreased levels of certain markers associated with cancer progression.
Animal studies have also shown that berry intake reduced the incidence and number of tumors in rats. While these findings are promising, more human research is needed to confirm the cancer-fighting effects of these fruits. It is recommended to include one or two servings of berries in your daily diet, however, it is important to remember that the studies cited involved concentrated doses of berry extract and should not be interpreted as a guarantee of cancer prevention.
5. CINNAMON
Cinnamon is a spice prized for its beneficial health properties, including its ability to control blood sugar levels and ease inflammation. Additionally, evidence from test-tube and animal studies suggests that cinnamon may have a role in cancer prevention and treatment by inhibiting the growth and spread of cancer cells.
Research shows that cinnamon extract can induce cell death in tumor cells, decreasing the spread and size of tumors. Adding 1/2 - 1 teaspoon of cinnamon to your daily diet can be beneficial for cancer prevention, as well as controlling blood sugar and reducing inflammation. However, more studies are needed to fully understand cinnamon's effect on cancer development in humans.
6. NUTS
Recent studies suggest that consuming nuts regularly may be associated with a lower risk of certain types of cancer. For example, a survey of 19,386 people found that those who consumed the highest amount of nuts had a lower risk of dying from cancer. Another 30-year study of 30,708 participants found that consuming nuts regularly was linked to a lower risk of colorectal, pancreatic, and endometrial cancers. Additionally, some research suggests that certain types of nuts may be associated with a lower risk of cancer. For example, Brazil nuts are rich in selenium, a mineral that may help protect against lung cancer in people who are low in selenium.
Furthermore, animal studies have shown that feeding mice walnuts significantly slowed the growth of breast cancer cells and reduced the number of tumors. These results suggest that including a serving of nuts in your daily diet may help reduce your risk of developing cancer in the future. However, more research in humans is needed to determine whether walnuts are truly responsible for this association or if other factors are involved.
7. OLIVE OIL
Olive oil is one of the main components of the Mediterranean diet, which is widely recognized for its health benefits. Several studies have shown that increasing olive oil intake can help in cancer prevention. A review of 19 studies found that people who consumed the most olive oil had a lower risk of developing breast cancer and cancer of the digestive system compared to those who consumed the least. Additionally, another study looked at cancer rates in 28 countries and found that areas with higher olive oil consumption had lower rates of colorectal cancer.
An easy way to enjoy the health benefits of olive oil is to replace other oils in your diet with it. You can use it to drizzle over salads and cooked vegetables, or try it in marinades for meat, fish or poultry. While these studies suggest a positive correlation between olive oil intake and cancer prevention, it is likely that there are other factors involved. More studies are needed to evaluate the direct effects of olive oil on cancer in humans.
8. TURMERC
Turmeric is a very popular spice for its health benefits. Its main active substance, curcumin, has anti-inflammatory, antioxidant and anticancer properties. From a survey of 44 patients who had colon lesions with the potential to become cancerous, it was observed that taking 4 grams of curcumin daily for 30 days resulted in a 40% reduction in the number of lesions.
Another test-tube study showed that curcumin slows the spread of colon cancer cells by attacking a specific enzyme associated with cancer growth. Additionally, curcumin was able to kill head and neck cancer cells in another test-tube study.
Several test-tube studies have also shown curcumin to be effective in slowing the growth of lung, breast, and prostate cancer cells. For best results, it is recommended to consume 1/2 to 3 teaspoons (1 to 3 grams) of ground turmeric daily. Saffron can be used as a seasoning in food and combined with black pepper to increase the body's absorption of curcumin.
9. CITRUS FRUITS
Consumption of citrus fruits such as lemons, limes, grapefruits and oranges has been linked to a lower risk of cancer in some studies. A large study found that individuals who consumed more citrus fruits had a reduced risk of upper respiratory and digestive tract cancers. Additionally, a review of nine studies noted that a higher intake of citrus fruits was associated with a lower risk of pancreatic cancer. Another review of 14 studies showed that frequent consumption of citrus fruits, at least three servings per week, reduced the risk of stomach cancer by 28%.
These studies suggest that including citrus fruits in your diet on a regular basis can help lower your risk of developing some types of cancer. However, it is important to remember that other factors may also be involved and that more research is needed to fully understand the effects of citrus fruits on cancer development.
10. TOMATOES
Lycopene is an antioxidant present in tomatoes that gives it its characteristic red color, in addition to having anticancer properties. Several studies have shown that a diet rich in tomatoes and lycopene may be associated with a lower risk of developing prostate cancer.
An analysis of 17 studies also showed that a higher intake of raw tomatoes, cooked tomatoes and lycopene may contribute to a lower risk of prostate cancer. Another study of 47,365 people found that higher consumption of tomato sauce in particular may be associated with a lower risk of prostate cancer.
To increase your tomato intake, you can add them to sandwiches, salads, sauces or pasta, consuming one or two servings daily. However, it is important to remember that these studies only indicate an association between tomato consumption and reduced risk of prostate cancer, and other factors may be involved.
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