5 foods that can decrease your cancer risk

It is no secret that a balanced diet is an important part of a healthy lifestyle. But can your risk of cancer decrease or help you prevent it? Although food is not miraculous and no food can ensure that it does not obtain cancer, there is evidence that certain foods can reduce their risk of developing cancer.

We ask doctors and experts which food has been shown to potentially decrease cancer risk.

1. Bays

The berries are rich in antioxidants and flavonoids such as anthocyanins, which are anti -inflammatory and can reduce oxidative stress. “These two factors are the main drivers of cancer, and the berries have a great impact when it comes to reducing these risks”, dietitist of oncology certified by the Board and Cancer survivor Alison Tierney says.

TO 2005 study In the European Journal of Cancer, he found that bright fruits with high levels of anthocyanin can be chemopreventive and potentially could reduce their risk of developing cancer. He Phytochemicals in berries Altere the intestinal microbioma to attack immune cells to suppress tumor growth that could become cancer.

In vivo, it has been shown that polyphenols in raspberries and strawberries inhibit the growth of colon and prostate cancer cells in a 2011 review. Strawberries rich in antioxidants can also inhibit the growth of cancer cells in the liver, regardless of the type of cultivar and the antioxidant level, in a 2003 test tube study.

It has been found that black raspberries slow down the growth of color of colorectal cancer in 2011 and 2012 Cancer research studies. One Rat study 2012 found, both blueberries and black raspberries can also inhibit estrogen -driven breast cancer tumors. Chemopreventive effects on black raspberry anthrays can also prevent esophageical tumors from developing, according to a Cancer Prevention Research Study 2009 In rats.

He American Cancer Research Institute Recommend a diet full of a variety of fruits, vegetables, grains and plant -based food, including blueberries, blueberries, raspberries and strawberries, to help reduce the risk of cancer, as seen in laboratory studies .

2. Soy

“Soy often has a bad reputation, but research suggests that it is a power to fight cancer,” says Tierney. Previously, it was believed that the estrogens of the soybean plant (isoflavones) interrupted hormones, increasing the risk of breast cancer in women. But soy foods such as Tofu, Tempeh, Edamame and soy milk do not contain enough isoflavones to increase breast cancer possibilities, according to the Mayonnaise clinic. That said, taking concentrated isoflavone supplements could increase your risk if you have a personal or family history of thyroid problems or breast cancer.

He American Cancer Society It suggests that rats studies in which rats were exposed to high doses of soy isoflavones may be related to breast cancer. However, rats do not process soybeans in the same way that people do. Studies in humans, on the other hand, have revealed that soy estrogen effects have no effect or reduce the risk of breast cancer. TO 2021 technical review of 417 reports He concluded that soy and isoflavonas foods should not be classified as endocrine disruptors.

In Study 2024Participants who eat 54 grams of soy products daily had a 11% reduction in the risk of cancer, while drinking 23 grams of soybeans daily showed a risk of 28% lower cancer. TO 2021 meta -analysis From 300,000 Chinese women who enrolled in a study from 2004 to 2008 and had a follow -up in 2016 found that a soy intake of 10 mg/day reduced the risk of breast cancer by 3%.

3. Tomatoes

Licopeno is a powerful antioxidant that is abundantly in tomatoes that could reduce the risk of developing lung, breast and stomach cancers, according to MD Anderson Cancer Center. TO Systematic review 2022 Of 72 animal and human studies they found that lycopene regulates inflammatory and oxidative stress processes, influences cell death and suppresses cell division, tumor growth and formation.

In Longitudinal study of 23 years of men published in 2016The researchers discovered that the men who consumed two or more portions of tomato sauce weekly had a 30% lower risk of developing prostate cancer than those who ate one in service or less per month. These results are similar to a Epidemiological study review 2022 suggesting that increasing the intake of tomato products can reduce the risk of prostate cancer.

Lycopene’s ability to suppress tumor progression and increase the immune system while reducing inflammation has also proven promising reducing the risk of lung cancer. Despite being carotenoids, beta -carotene and lycopene differ chemically, with beta -carotene potentially increasing the risk of lung cancer. Although tomatoes have a high lycopene level, it is also found in other red food, yellow and oranges such as watermelon, peppers, grapefruit, papaya and guava.

4. Green tea

Including green tea in your diet can also reduce your risk of cancer. “Green tea contains bioactives called catechins, specifically EGCG (epigallocatequina-3-galate), which hunger cancer when cutting its blood supply.” Dr. William LiScientist and author of Eat to Beat disease, he says. “This activity, known as antiangiogenesis, has been widely investigated.”

Angiogenesis is a process of formation of normal and necessary blood vessels during pre and postnatal growth stages that helps oxygen to reach its organs and tissues. But if your cells work and create tumors, angiogenesis can feed tumors, create cancer and help you spread throughout your body.

EGCG has powerful anti -inflammatory and antioxidant effects, which “brings Promising results in the prevention of breast cancers, lung, prostate, stomach and pancreatic. TO 2012 nutrient study It was found that EGCG is the most effective chemopreventive polyphenol in green tea. About a 30 -year studyEGCG has been shown in green tea delays the start of cancer and reduces its possibilities to obtain a cancer diagnosis.

According AcrystationIt has been shown that studies have been shown that green tea reduces the risk of cancer generally involve a large amount of tea consumption daily, three to six cups. TO 2018 analysis I discovered that drinking more than 10 cups can reduce the risk of the following cancers: colorectal, liver, lung and stomach.

5. Cruciferous vegetables

Cruciferous vegetables such as broccoli, Brussels, cauliflower, choling, bok choy and cabbage contain a powerful antioxidant, sulforafano, which has anti -inflammatory properties and fight against oxidative stress, a factor that can cause cancer.

“It has been shown that sulforafano not only stops the growth of particular cancer cells, but also encourages apoptosis (programmed cell death).” Dr. Courtney ScottMedical director of the Transcendental Recovery Group in Los Angeles, he says. “Its functionality lies in activating specific enzymes that neutralize toxins in the human body, thus reducing the probability of DNA deterioration that can stimulate cancer. The cancers of breast, prostate and colon have been specifically observed.”

TO Case case study 2000 They discovered that the men who ate a large number of cruciferous vegetables had a lower risk of prostate cancer. Premenopausal women in a Epidemiological study 2008 It was discovered that those who consumed cruciferous vegetables (broccoli in particular) had a marginally lower risk of breast cancer.

A more recent Study 2022 He found another compound in cruciferous vegetables, Indol-3-Carbinol (I3C), releases tumor suppressor genes to allow them to attack tumor cells and kill them before they can grow in cancer and spread throughout the body. However, the study was conducted in laboratory mice, and humans need to eat an equivalent amount of More than six pounds from broccoli per day to obtain the same effects.

The final result

Eating a diet rich in fruits, vegetables, green tea and other food full of vitamins can nurture your body, allowing you to live a healthy and active life. You can also develop your immune response so that your body is ready to fight cancer cells before they can grow and become diagnostible cancer.

It has been shown that making foods such as berries, soybeans, tomatoes, cruciferous vegetables and drinks such as green tea, a regular part of your diet, potentially provides your body with the appropriate chemicals to reduce your cancer risk.