It’s no secret that a balanced diet is an important part of a healthy lifestyle. But, can it reduce your risk of cancer or help prevent it? While food is not a miracle therapy, there is no one food that guarantees you won’t get cancer, there is evidence that certain foods may reduce your risk of cancer.
We ask doctors and experts what foods have been shown to potentially reduce cancer risk.
1. berry
Berries are rich in antioxidants and flavonoid anthocyanidins, which are anti-inflammatory and can reduce oxidative stress. “These two factors are the main drivers of cancer, and berries can have a huge impact in reducing these risks,” said Alison Tierney, a board-certified oncology dietitian and cancer survivor.
A 2005 study in the European Journal of Cancer found that brightly colored fruits with higher colored anthocyanins levels may be chemopreventive and may reduce your risk of cancer. Phytochemicals in berries alter the gut microbiome to target immune cells to inhibit tumor growth that may develop into cancer.
In vivo, in a 2011 review, polyphenols in raspberries and strawberries have been shown to inhibit the growth of colon and prostate cancer cells. In a 2003 test tube study, antioxidant-rich strawberries may also inhibit liver cancer cell growth, regardless of variety type and antioxidant levels.
In cancer studies in 2011 and 2012, it was found that black raspberries slowed the growth of colorectal cancer tissue. A 2012 rat study found that blueberries and black raspberries may also inhibit estrogen-driven breast cancer tumors. According to a 2009 cancer prevention study in rats, the chemopreventive effect of black raspberry anthocyanins may also prevent esophageal tumor development.
The American Cancer Institute recommends that the diet be filled with a variety of fruit, vegetables, cereals and plant-based foods, including blueberries, cranberries, raspberries and strawberries to help reduce cancer risk, as seen in the Laboratory Institute.
2. Soybean
“Soy often gains a bad reputation, but studies have shown that it is a powerful force in fighting cancer,” Tierney said. Previously, soy phytoestrogens (isoflavones) were believed to destroy hormones, thereby increasing the risk of breast cancer in women. However, soy-based foods such as tofu, bean te, edamame and soy milk do not have enough isoflavones to increase the chances of breast cancer, according to Mayo Clinic. That said, taking concentrated isoflavone supplements may increase your risk if you have a personal or family history of thyroid problems or breast cancer.
The American Cancer Society shows that rat studies exposed to high doses of isoflavones in rats may be related to breast cancer. But mice don't handle soybeans like people do. On the other hand, human studies have shown that soy estrogenic effects either do not work or reduce the risk of breast cancer. A technical review of 417 reports in 2021 concluded that soybeans and isoflavones should not be classified as endocrine disruptors.
In a 2024 study, participants who ate 54 grams of soy products per day reduced their cancer risk by 11%, while those who ate 23 grams of soy daily reduced their cancer risk by 28%. A meta-analysis of 300,000 Chinese women who participated in a study from 2004 to 2008 and followed up in 2016 found that 10 mg/day soy intake reduces the risk of breast cancer3 %.
3. tomato
According to MD Anderson Cancer Center, lycopene is an effective antioxidant that may reduce the risk of lung, breast and gastric cancer in tomatoes. A systematic review of 72 animal and human studies in 2022 found that lycopene regulates the inflammatory and oxidative stress process, affects cell death and inhibits cell division, tumor growth and formation.
In a 23-year longitudinal study of men published in 2016, researchers found that men who consumed two or more servings of tomato sauce per week had a 30% lower risk of prostate cancer, while those who took one or more servings per month were 30% lower at risk of prostate cancer, while those who took one or Fewer people. These results are similar to the 2022 epidemiological study review, suggesting that increasing product intake of tomatoes may reduce the risk of prostate cancer.
Lycopene, which reduces inflammation, suppresses tumor progression and enhances the immune system, also shows promise to reduce the risk of lung cancer. Although it is a carotenoid, beta-carotene and lycopene chemistry differ, which may increase the risk of lung cancer. Although tomatoes are high, they can also be found in other red, yellow and orange foods such as watermelon, chili, grapefruit, papaya and guava.
4. green tea
Including green tea in your diet may also reduce your risk of cancer. “Green tea contains bioactive agents called catechins, especially EGCG (epigallocatechin-3-gallate), which are hungry by reducing blood supply,” said Dr. William Li, author of the EAT defeated disease. “This activity known as anti-angiogenesis has been extensively studied.”
Angiogenesis is a normal and necessary vascularization process during the postpartum and postpartum growth phases that help oxygen reach your organs and tissues. But if your cells fail and create tumors, angiogenesis can feed the tumors, create cancer and help it throughout the body.
EGCG has powerful anti-inflammatory and antioxidant effects, “bringing encouraging results that can prevent breast, lung, prostate, stomach and pancreatic cancer. A 2012 nutritional study found that EGCG is the most effective Chemopreventive Chemopreventive Polyphenols in green tea. More than 30. – Years of study, EGCG in green tea has been shown to delay cancer onset and reduce the chance of obtaining a cancer diagnosis.
According to AICR, studies of green tea have been shown to generally reduce the risk of cancer, usually consumed from three to six cups a day. A 2018 analysis found that drinking more than 10 cups may reduce your risk of cancer: colorectal, liver, lungs, and stomach.
5. Crusogenic vegetables
Cruciferous vegetables such as broccoli, Brussels sprouts, cauliflower, kale, jam and cabbage, contain the powerful antioxidant sulfane, which has anti-inflammatory properties and fights oxidative stress, which is a potential cause of cancer. factors.
“Sulfamide not only prevents the growth of specific cancer cells, it also promotes apoptosis (programmed cell death),” said Dr. Courtney Scott, medical director of the large recovery group in Los Angeles. “Its function It is about activating specific enzymes that neutralize toxins in the body, thereby reducing the possibility of DNA damage that may stimulate cancer. These enzymes are specific to target breast, prostate and colon cancers.”
A 2000 case-control study found that men who eat large amounts of cruciferous vegetables were at a lower risk of prostate cancer. In an epidemiological study in 2008, women who regularly consume cruciferous vegetables, especially broccoli, often found a slightly lower risk of breast cancer.
A recent 2022 study found that in cruciferous vegetables (Indole-3-carbinol (I3C)), another compound releases tumor suppressor genes, allowing them to attack tumor cells and grow in the event of their ability to grow. Kill them for cancer and spread throughout the body. However, the study was conducted in lab mice, where humans need to eat more than six pounds of broccoli per day to achieve the same effect.
Bottom line
Eating a diet rich in foods rich in fruits, vegetables, green tea and other full vitamins can nourish your body, allowing you to live a healthy and active life. It may also produce your immune response, so your body is ready to fight cancer cells before they grow and develop into diagnosable cancer.
Making berries, soybeans, tomatoes, cruciferous vegetables and foods like green tea, the regular part of your diet has the potential to provide your body with the right chemicals to reduce your cancer risk.
