It is not a secret that a balanced diet is an important part of a healthy lifestyle. But can it reduce the risk of cancer or help prevent it? Although foods are not miraculous treatments and no one can ensure that you will not get cancer, there is some evidence that some foods may reduce the risk of cancer.
We have asked doctors and experts that foods have been proven to reduce the risk of cancer.
1. The berries
The berries are rich in antioxidants and flavonoids such as anthocyanins, which are anti -inflammatory and can reduce oxidative stress. “These two factors are two major cancer drivers, and berries punch when it comes to reducing these risks.” Alison Turney He says.
A 2005 study In the European Journal of Cancer, I found that bright -colored fruits with high levels of anthocyanins may be chemical, and may reduce the risk of cancer. the Plant chemistry in berries Changing the intestinal microbium to target immune cells to suppress the growth of the tumor that can develop into cancer.
In the living body, it was found that polyphenols in berries and strawberries prevent the growth of colon and prostate cancer cells in a 2011 review. Strawberry rich in antioxidants may prevent the growth of cancer cells in the liver, regardless of the type of variety and the level of antioxidants, in a 2003 Test tube study.
Black berries are found to slow down the growth of colon and rectal cancer in 2011 and 2012 Cancer research studies. one Study of mice 2012 Both raspberries and black berries may prevent breast cancer tumors driven by estrogen. The chemical effects in the Black Anthousianins may also prevent growth, according to 2009 Study of Cancer Prevention Research On mice.
the American Institute for Cancer Research A diet full of a variety of fruits, vegetables, grains and plant foods-including blue berries, cranberries, berries and strawberries-recommends to help reduce the risk of cancer, as shown in laboratory studies.
2. Soybeans
“Soybeans often get a bad reputation, but research indicates that it is the force of cancer control,” says Terney. Previously, it was believed that the hormone of vegetable estrogen (ezoflavon) disrupts hormones, raising the risk of breast cancer in women. But soy -based foods such as tofu, amamam and soy milk do not contain enough ezoflavon to increase the chances of breast cancer, according to May clinic. However, taking concentrated ezoflavon supplements may raise your risk if you have a personal or family history of thyroid problems or breast cancer.
the American Cancer Association It indicates that mice studies in which mice were exposed to high doses of ezoflavon from soybeans may be related to breast cancer. However, mice do not treat soy in the same way that people do. Human studies, on the other hand, revealed that the effects of estrogen for soybeans either have no effect or reduce the risk of breast cancer. A 2021 Technical review of 417 reports He concluded that foods and ezovon should not be classified as endocrine conflicts.
in 2024 studiesParticipants in 54 grams of soy products per day had a 11 % decrease in the risk of cancer, while drinking 23 grams of soy milk per day showed 28 % less cancer. A 2021 Melpon analysis Of the 300,000 Chinese women who were investigating a study from 2004 to 2008 and found a follow -up in 2016, I found that eating soybeans 10 mg/day reduced the risk of breast cancer by 3 %.
3. Tomatoes
Likobin is a strong antioxidant that has been found abundantly in tomatoes that can reduce the risk of lung, breast and stomach cancer, according to MD Anderson Cancer Center. A 2022 systematic review Among the 72 studies on animals and humanity, I found that lacobin organizes inflammatory stress and oxidation, affects cell death and leads to cell division, tumor growth and formation.
in A 23 -year longitudinal study for men published in 2016The researchers found that men who consumed two or more share of the weekly tomato sauce suffer from 30 % less risk of prostate cancer than those who took one or less service per month. These results are similar to a 2022 Review of the epidemiological study This indicates that increased eating of tomato -based products may reduce the risk of prostate cancer.
Likobin’s ability to suppress the development of the tumor and enhance the immune system while reducing inflammation also showed the promise Reducing the risk of lung cancer. Although it is carotenoids, beta -carotene and chemically vary, as beta -carotene is likely to increase the risk of lung cancer. Although tomatoes have a high level of lacobin, they are also present in other red, yellow and orange foods such as watermelon, pepper, grapefruit, papaya and guava.
4. Green tea
Including green tea in your diet may also reduce the risk of cancer. “Green tea contains biological engines called catekins, specifically EGCG (Epigallocatechin-3-GALLATE), which are starving in cancer by cutting blood supply,” Dr. William LiThe scientist and author of Eat to Feat Disease says. “This activity, known as anti -vascular, has been widely searched.”
The blood vessels are the process of forming natural and necessary blood vessels during the stages of growth before and after birth that help oxygen to reach your organs and tissues. But if your cells are malfunctions and create tumors, the formation of vessels can be feed on tumors, creating cancer and helping to spread throughout your body.
EGCG has strong anti -inflammatory and antioxidant effects, which “bring Promising results In preventing breast, lung, prostate, stomach, and pancreas cancer. A Food Study 2012 EGCG is found to be the most effective chemical polyphenolol in green tea. On a A 30 -year studyIt turns out that EGCG in green tea delays the appearance of cancer and reduces your chances of obtaining cancer diagnosis.
according to AcaciaStudies that have proven that green tea reduces the risk of cancer usually involves a large amount of daily tea consumption, from three to six cups. A 2018 Analysis I found that drinking more than 10 cups may reduce the risk of the following cancers: colon, rectum, liver, lung and stomach.
5. Solid vegetables
Crusader vegetables such as broccoli, Brussels buds, broccoli, turnip, deficieu and cabbage, have strong antioxidants, sulforafan, which have anti -inflammatory properties and deal with oxidizing stress, a factor that can lead to cancer.
“It has been proven that sulforafan not only stops the growth of certain cancer cells but also encourages the death of the programmed cells (programmed cell death),” Dr. Courtney ScottThe medical director of the Los Angeles Overdging Group says. “Its function is to stimulate the specific enzymes that deviate toxins in the human body, which reduces the possibility of weak DNA that may stimulate cancer. These have been observed on breast, prostate and colon cancers specifically.”
A 2000 cases of monitoring cases I found that men who had a large amount of cruciate vegetables have a lower risk of prostate cancer. Women before menopause in a 2008 epidemic study Those who consumed cruciate vegetables (cauliflower in particular) were regularly found at a risk of less marginal breast cancer.
Delay 2022 studies I found another compound in the cruciate vegetables, Indley-3cinol (i3C), frees the genes that are exposed to the tumor to allow them to attack and kill cancer cells before they grow to cancer and spread throughout the body. However, the study was conducted on laboratory mice, with humans to eat a reward amount More than six pounds From broccoli daily to get the same effects.
The bottom line
Eating a diet rich in fruits, vegetables, green tea and other foods filled with vitamins can nourish your body, allowing you to live a healthy and active life. It may also build your immunity response so that your body is ready to fight cancer cells before it can grow and develop into cancer that can be diagnosed.
Making foods such as berries, soybeans, tomatoes, cruciate vegetables and drinks such as green tea, and it has been shown that a regular part of your diet provides your body suitable for reducing the risk of cancer.