What you eat especially affects many aspects of your health, increasing your risk of developing chronic diseases such as heart disease, diabetes, and cancer.
In particular, nutrition has been shown to strongly influence the onset of cancer.
Many foods contain compounds that may help slow the growth of cancer.
Several studies also show that a higher intake of certain foods could be linked to a lower risk of contracting the disease.
This article will delve into studies and discuss thirteen foods that may reduce cancer risk.
Broccoli sulforaphane, a plant compound found in cruciferous vegetables that may have powerful anti-cancer properties.
A 2010 test tube showed that sulforaphane reduced the length and number of breast cancer cells by up to 75%.
Similarly, a 2004 animal found that treating mice with sulforaphane helped kill prostate cancer cells and reduced tumor volume by more than 50 percent.
Some studies have also shown that a higher intake of cruciferous vegetables such as broccoli could be linked to a lower risk of colorectal cancer.
A study of 35 studies showed that eating more cruciferous vegetables is linked to a lower risk of colorectal and colon cancer.
Including broccoli in a few foods a week would possibly have cancer-fighting effects.
But keep in mind that the available studies haven’t directly looked at how broccoli can cause cancer in humans.
Instead, it was limited to test-tube, animal, and observational studies of the effects of cruciferous vegetables or the effects of an express broccoli compound. More studies are needed.
Summary: Broccoli sulforaphane, a compound that causes tumor cell death and reduces tumor length in test-tube and animal studies. A higher intake of cruciferous vegetables could also be linked to a lower risk of colorectal cancer.
Several studies have shown that eating more carrots is linked to a lower risk of cancer.
For example, the authors of a 2015 study looked at the effects of five studies and concluded that eating carrots can reduce the risk of abdominal cancer by up to 26%.
Another review of studies found that a higher intake of carrots was linked to an 18% lower risk of developing prostate cancer.
The authors of a study published in 1986 analyzed the diets of 1,266 participants with and without lung cancer. They found that smokers who didn’t eat carrots were three times more likely to develop lung cancer than those who ate them more than once a day. week.
You can try incorporating carrots into your nutrition as a healthy snack or as a delicious side dish a few times a week to increase your intake and, potentially, your risk of cancer.
But while those studies show a link between carrot consumption and cancer, they don’t take into account other points that could possibly play a role.
Summary: Some studies have found a link between carrot consumption and a lower risk of prostate, lung, and cancer.
Beans are rich in fiber, which some studies show could help fight colorectal cancer.
In a 2006 study, researchers followed 1,905 people with a history of colorectal tumors and found that those who ate more cooked dried beans tended to have a lower risk of tumor recurrence.
A 2002 animal also found that feeding rats black or white beans and then causing them to have colon cancer blocked the progression of cell cancer by up to 75 percent.
These findings suggest that eating a few servings of beans a week may increase fiber intake and help reduce the risk of developing cancer.
However, existing studies are limited to animal studies and studies that show a disposition but not a causal relationship. More studies are needed to read about this arrangement in humans specifically.
Summary: Beans are high in fiber, which could help fight colorectal cancer. Human and animal studies suggest that a higher intake of beans might reduce the risk of colorectal tumors and colon cancer.
Berries contain anthocyanins, which are plant pigments with antioxidant properties that could be associated with a lower risk of cancer.
In one small study, after 25 other people with colorectal cancer were treated with cranberry extract for seven days, cancer cell growth slowed by 7%.
In one small study, researchers found that freeze-dried black raspberry powder helped reduce levels of certain markers associated with cancer progression in people with oral cancer.
In a 2001 animal study, researchers found that giving freeze-dried black raspberries to rats reduced the occurrence of esophageal tumors by up to 54 and decreased the number of tumors by up to 62.
Similarly, an animal study conducted in 2006 showed that a berry extract could easily inhibit several cancer biomarkers in rats.
Based on these findings, adding one or two servings of berries to your nutrition day could help slow cancer progression.
But keep in mind that these are observational and animal studies examining the effects of a concentrated dose of berry extract compared to total berries, and more human studies are needed.
Summary: Some test-tube and animal studies suggest that compounds in berries may minimize the growth and spread of certain types of cancer.
Cinnamon is well known for its fitness benefits, adding its ability to lower blood sugar levels and relieve inflammation.
In addition, some test-tube and animal studies have shown that cinnamon may block the spread of cancer cells.
A 2010 study in test tubes and animals found that cinnamon extract reduced the spread of cancer cells and caused them to die.
Another test-tube study showed that cinnamon oil suppressed the growth of head and neck cancer cells and, in particular, reduced the length of the tumor.
Adding 1/2 to 1 teaspoon (tsp) or 2 to 4 grams (g) of cinnamon in your diet every day could help prevent cancer and could also have other benefits, such as lowering blood sugar levels and reducing inflammation.
However, more studies are needed to perceive how cinnamon might influence cancer progression in humans.
Summary: Test-tube and animal studies suggest that cinnamon extract might have anti-cancer properties and minimize tumor expansion and spread, but more human studies are needed.
Research has shown that eating nuts may be linked to a lower risk of certain types of cancer.
For example, in a 2015 study, researchers looked at the diets of 19,386 people and found that eating more nuts was linked to a lower risk of dying from cancer.
In a 2015 review of studies involving a total of 30,708 participants followed for up to 30 years, researchers concluded that normal nut intake was linked to a lower risk of colorectal, pancreatic, and endometrial cancer.
Other studies have shown that certain types of nuts may be linked to a lower risk of cancer.
For example, Brazil nuts are rich in selenium, which could help prevent lung cancer in people with low selenium levels.
Similarly, a 2014 review of animal studies found that giving nuts to mice reduced the rate of expansion of breast cancer cells by 80% and reduced the number of tumors by 60%.
These findings suggest that adding a serving of walnuts to your diet could reduce your risk of developing cancer in the future.
However, more human studies are needed to determine if nuts are to blame for this situation or if there are other factors involved.
Summary: Some studies suggest that a higher intake of walnuts might minimize the risk of cancer. Research suggests that some types of espresso, such as Brazil nuts and walnuts, may be linked to a lower risk of cancer.
Olive oil is packed with health benefits, so it’s no surprise that it’s one of the staples of the Mediterranean diet.
Several studies have even shown that a high consumption of olive oil can help fight cancer.
A review of 19 studies in 2011 concluded that people who ate the most olive oil had a lower risk of developing breast cancer and digestive formula cancer than those who ate the least.
Another published in 2000 looked at cancer rates in 28 countries around the world and found that areas with higher olive oil consumption had lower rates of colorectal cancer.
Replacing the other oils in your nutrition with olive oil is an undeniable way to take advantage of its fitness benefits. You can drizzle it over salads and cooked vegetables or try it in marinades for meat, fish, or poultry.
While those studies suggest that there is possibly a link between olive oil consumption and cancer, chances are other points are concerned as well. More studies are needed to read about the direct effects of olive oil on cancer in humans.
Summary: Several studies suggest that higher olive oil consumption could be linked to a lower risk of certain types of cancer.
Turmeric is a spice known for its health-promoting properties. Curcumin, its active ingredient, is a chemical that has anti-inflammatory, antioxidant, and even anti-cancer effects.
In a small study conducted in 2011, researchers looked at the effects of curcumin on four other people with colon lesions that could be cancerous. Among participants who were fed four g of curcumin per day for 30 days, the number of lesions decreased by four. %.
In a 2014 test-tube study, curcumin was also shown to minimize the spread of colon cancer cells by targeting an enzyme expressed in cancer growth.
Another test tube showed that curcumin helped kill head and neck cancer cells.
Other test-tube studies have shown that curcumin is effective in slowing the spread of lung, breast, and prostate cancer cells.
For results, try eating 1/2 to 3 teaspoons (1 to 3 grams) of ground turmeric each day. You can use ground spices to flavor your food. Combining them with black pepper helps stimulate their absorption.
Summary: Turmeric curcumin, a chemical that has been shown to reduce the spread of many cancers and lesions in test-tube and human studies.
The consumption of citrus fruits such as lemons, limes, grapes, and oranges has been linked to a decrease in cancer.
In a 2010 study, participants who ate a large amount of citrus fruits had a lower risk of developing cancer of the digestive system and upper respiratory tract.
A review of nine studies conducted in 2009 also found that a higher intake of citrus fruits was linked to a lower risk of pancreatic cancer.
Finally, a review of 14 studies conducted in 2008 showed that a maximum intake of citrus fruits (at least three servings per week) reduced the risk of stomach cancer by 28%.
These studies suggest that adding a few servings of citrus fruits during the nutrition week might reduce the risk of developing certain types of cancer.
But keep in mind that those studies don’t take into account other points that could possibly be involved. More studies are needed on how citrus fruits culminate, in particular, cancer progression.
Summary: Studies have shown that a higher intake of citrus fruits could minimize the risk of certain types of cancer, including cancers of the pancreas, stomach, digestive tract, and upper respiratory tract.
Rich in fiber and heart-healthy fats, flaxseeds can be a nutritious addition to your diet.
Some studies have shown that it could even reduce cancer growth and kill cancer cells.
In a 2005 study, 32 women with breast cancer were given either a flaxseed muffin or a placebo for more than a month. At the end of the study, the flaxseed organization showed reduced levels of rapid markers of tumor growth, as well as higher levels of cancer. mobile death.
In a 2008 study, flaxseeds were shown to increase and spread cancer cells in men with prostate cancer.
Flaxseeds are rich in fiber, which studies show fights colorectal cancer.
You can try adding 1 tablespoon (10 g) of ground flaxseeds to your diet every day by mixing them into smoothies, sprinkling them on cereal or yogurt, or adding them to your favorite baked goods.
Summary: Some studies have shown that flaxseed can fight breast and prostate cancer. It is also rich in fiber, which can minimize the risk of colorectal cancer.
Lycopene is a compound discovered in tomatoes that is to blame for their bright red color and may have anti-cancer properties.
Several studies suggest that a higher intake of lycopene and tomatoes may reduce the risk of prostate cancer.
A 2013 review of 17 studies found that higher intakes of raw tomatoes, cooked tomatoes, and lycopene were linked to a lower risk of prostate cancer.
A 2002 study of 47,365 people found that higher consumption of tomato sauce, in particular, was linked to a lower risk of developing prostate cancer.
To help you increase your intake, you can include one or two servings of tomatoes in your nutrition day by adding them to sandwiches, salads, sauces, or pasta dishes.
But while those studies recommend a link between tomato consumption and a lower risk of prostate cancer, they don’t take into account other points that might be involved.
Summary: Some studies have shown that a higher intake of tomatoes and lycopene would possibly reduce the threat of prostate cancer. However, more studies are needed.
The active ingredient in garlic is allicin, a compound that kills cancer cells in test-tube studies.
Several studies have found a link between garlic consumption and a lower risk of cancer.
A 2011 review of studies with a total of 543,220 participants found that those who ate a lot of allium vegetables, such as garlic, onions, leeks, and shallots, had a lower risk of stomach cancer than those who rarely ate those vegetables. .
A 2002 study of 471 men found that high garlic consumption was linked to a reduced risk of prostate cancer.
A 2007 study also found that participants who ate a lot of garlic and fruits, dark yellow vegetables, dark green vegetables, and onions were less likely to develop colorectal tumors. However, this study isolated the effects of garlic.
Based on these findings, adding 2 to 5 g (about one clove) of new garlic into your nutrition day can help you take advantage of its health-promoting properties.
However, despite the promising effects that appear on the relationship between garlic and a lower risk of cancer, more studies are needed to determine if other points play a role.
Summary: Garlic allicin, a compound that kills cancer cells in test-tube studies. Studies suggest that eating more garlic could lead to a lower threat of stomach, prostate, and colorectal cancers.
Some studies suggest that adding a few servings of fish to your nutrition week would possibly reduce your cancer risk.
A large study conducted in 1999 showed that higher fish intake was linked to a lower risk of cancer of the digestive tract.
A 2005 study of 478,040 adults found that eating more fish reduced the risk of developing colorectal cancer, while red and processed meats increased the risk.
In particular, fatty fish such as salmon, mackerel, and anchovies contain nutrients such as vitamin D and omega-3 fatty acids, which have been linked to a lower risk of cancer.
For example, having sufficient levels of vitamin D is ideal for counteracting cancer and reducing risk.
In addition, omega-3 fatty acids are ideal for blocking the disease.
Aim to consume two servings of fatty fish each week to get a healthy dose of omega-3 fatty acids and vitamin D and maximize the potential fitness of those nutrients.
However, more studies are needed on how fatty fish intake might directly influence cancer risk in humans.
Summary: Fish intake may minimize the risk of cancer. Oily fish contains vitamin D and omega-3 fatty acids, two nutrients that are thought to fight cancer.
As new studies continue to emerge, it is becoming increasingly clear that nutrition may have a primary effect on cancer risk.
However, while many foods have the potential to reduce the spread and growth of cancer cells, existing studies are limited to test-tube, animal, and observational studies.
More studies are needed to see how these foods might directly influence cancer progression in humans.
In the meantime, it’s a safe bet that consuming nutrition rich in total foods, along with a healthy lifestyle, will help in many aspects of your health.
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Last exam on June 24, 2024
Our experts frequently monitor the fitness and wellness space, and we update our articles when new data becomes available.
Current version
June 24, 2024
Written by
Rachael Ajmera, MS, RD
Posted by
Ari Howard
Medically Proven by
Jared Meacham, Ph. D. , R. D. , CSCS
Copy edited by
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March 24, 2023
Written by
Rachael Ajmera, MS, RD
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Estela Miranda
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This article is about clinical evidence, written by experts and verified by experts.
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Clinical references of this article. Numbers in parentheses (1, 2, 3) are clickable links to peer-reviewed clinical articles.
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