6 foods to prevent cancer (and those to avoid!)

According to the INCA, poor nutrition is the cause of approximately 20% of cancer cases in Brazil. Discover the foods that can prevent the disease!

According to the INCA (National Cancer Institute), poor nutrition is responsible for approximately 20% of cancer cases in Brazil, and one in three cases could be avoided with the adoption of foods to prevent cancerwith a healthy diet, weight control and physical activity.

As the nutritionist explains Giuliana Vieira, a varied menu, rich in fruit, vegetables, legumes, whole grains, cereals and low in ultra-processed foods can prevent many cases of disease. With that in mind, he outlined six foods to include in your diet and why each is on this list.

Foods to prevent cancer

Red fruits

Fruits such as strawberries, blackberries, raspberries and blueberries have their characteristic color due to the presence of pigments called anthocyanins. These substances have antioxidant power and prevent the formation of free radicals, molecules that damage cellular DNA and promote the development of cancer. Additionally, these fruits offer good amounts of vitamin C, which is also a powerful antioxidant.

Yellow and orange fruits and vegetables

The yellow or orange color of foods such as pumpkin, sweet potatoes, carrots, mangoes, nectarines and papayas is due to the presence of beta-carotene, a pigment that protects our genetic material from damage caused by oxidation. Another excellent benefit is its high concentration of vitamins, minerals and fiber, which allow the entire body to function properly.

Citrus fruits

Citrus fruits are the champions when it comes to vitamin C, a micronutrient capable of avoiding oxidative stress in cells and preventing the development of various types of malignant tumors, including breast cancer. It is therefore worth investing in fruits such as pineapple, acerola, passion fruit, kiwi, orange, lemon and mandarin, eating at least one portion every day.

Broccoli and other cruciferous vegetables

Cruciferous vegetables such as broccoli, cabbage, cauliflower and cabbage are famous for their high content of fibre, vitamins and minerals, essential substances to ensure the correct functioning of the body. Additionally, these foods offer substances that work specifically to prevent cancer, such as glucosinolates.

Salmon and other fatty fish

Fish such as salmon, sardines and tuna contain unsaturated fats, which are considered useful for protecting cardiovascular health and reducing the risk of developing various types of cancer. This property is also due to the presence of omega-3 fatty acids, which fight and prevent inflammatory activity, a strong risk factor for malignant tumors.

Chestnuts and other oilseeds

Dried fruit in general, such as peanuts, almonds, hazelnuts, cashews, Brazil nuts and walnuts, are a source of vitamin E, which also has an antioxidant action.

Potentially carcinogenic foods

• An excess of red meat, rich in saturated fats, promotes inflammatory processes in the body, increasing the risk of breast cancer. It is therefore advisable to limit consumption to three portions per week, favoring fish and poultry.
• Also avoid fried foods and fatty foods in general, such as fast food snacks, whole milk and yellow cheeses. Excessive fat consumption is linked to weight gain (a factor that increases the risk of cancer) and an increase in estradiol, a hormone linked to breast cancer.
• White sugars, sweets, soft drinks and processed products in general should be consumed in moderation, as they contain artificial substances that trigger inflammatory processes in the body.

“Now that you know some foods that help prevent breast cancer, try to include them regularly in your daily life to take advantage of all these benefits and exclude or reduce the consumption of those that promote cancer,” concludes Juliana.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.