5 foods that help reduce the risk of cancer according to science

Excessive intake of foods such as red meat, sugar and processed foods is potentially carcinogenic, but what should you eat to avoid cancers?

Excessive intake of foods such as red meat, sugar and processed foods has already been considered by doctors and scientists to be potentially carcinogenic. However, according to Johanna Lampe, researcher at the Fred Hutchinson Cancer Center in Seattle (USA), knowing exactly what to consume to reduce the risk of cancer can be difficult.

Lampe explains that many nutritional studies rely on how accurately people remember their diet from at least a year ago, making it difficult to understand how individual foods affect health when considering factors such as lifestyle, environment, hormones and genes.

Nigel Brockton, vice president of research at the American Institute for Cancer Research in Washington, points out that no food alone can prevent cancer, but eating a balanced diet is beneficial.

What are these foods?

Cruciferous vegetables

Sources of vitamins A, B1, B2, C, K and mineral salts, such as calcium, iron and potassium, as well as other specific nutrients, cruciferous vegetableslike broccoli, Brussels sprouts and cabbage, they are also rich in isothiocyanates, plant compounds that help cells repair themselves and eliminate toxins, essential for cancer prevention.

“Broccoli sprouts, for example, are rich in sulforaphane isothiocyanate, which increases the body’s natural defenses against daily cellular damage. The compound has been associated with protection against several types of cancer, including prostate, breast, bladder and colorectal cancer,” says Lampe.

Tomato

You tomatoes are also on the list, as studies suggest that the lycopene in them may reduce the risk of prostate, lung, breast, and colorectal cancer. Researcher Nancy Moran, from Baylor College of Medicine, highlights that the form of consumption can increase the absorption of lycopene.

“Processing tomatoes, cutting them or cooking them, helps the absorption of lycopene, which is easier than when we eat them raw. Eating cooked tomatoes, for example in sauce or with a healthy fat such as olive oil, can increase the health benefits we get,” suggests the researcher.

Whole grains

Whole grains, rich in fiber and other nutrients, have also been linked to a reduced risk of cancer. According to the American Institute for Cancer Research, consuming at least three servings of whole grains a day can reduce the risk of colon or rectal cancer.

Red fruits

Red fruitslike strawberries and blueberries, they contain antioxidants that protect cells from stress and DNA damage, thus reducing the risk of cancer.

“To get the most anti-inflammatory benefits, aim to consume one-half to one cup of fresh or frozen (ideally organic) berries per day,” suggests Dorothy Klimis, professor of clinical nutrition at the University of Maine-Zacas.

Red grapes

Thanks to the resveratrol present in its bark, red grapes have demonstrated potential in preventing breast, liver, stomach, and lymphatic system cancers.

“This doesn’t mean that drinking a glass of red wine will reduce your cancer risk, because you can’t separate resveratrol from alcohol. The increased risk of cancer associated with alcohol outweighs any possible benefit of resveratrol,” warns Julie Sharp, health information officer at Cancer Research UK.

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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.