In the United States, about 1.9 million people will be diagnosed with cancer by 2021. Adopting a healthy lifestyle, avoiding known cancer-causing substances, and increasing protective factors that may lower a person’s risk of developing cancer are all part of cancer prevention. Diet has been identified as a major cause of cancer by many researchers. The things we eat can influence our chances of developing cancer. In Western countries, dietary factors are responsible for roughly 30% of all cancers. Diet is only second to tobacco as a cancer-causing factor that may be avoided. It is predicted that a healthy lifestyle and simple dietary changes can prevent 30% to 40% of all cancers.
There is no single food that can protect you from cancer on its own. However, studies show that a diet rich in fruits, vegetables, legumes, whole grains, and herbs can help reduce the risk of developing many cancers. Several minerals, vitamins, and phytochemicals have been shown to have anti-cancer properties in laboratory studies.
Many dietary components have been shown to have some cancer-prevention benefits. Phytochemicals found in vegetables, fruits, whole grains, nuts, seeds, legumes, culinary and medicinal herbs include carotenoids, flavonoids, organosulfides, anthocyanins, isothiocyanates, lutein zeaxanthin, and phenols, which may protect against certain cancers. Observing people who consume mostly plant-based diets has provided much of the existing evidence on the benefits of phytochemicals. Certain types of cancer and heart disease are found to be much lower in these persons.
Allium Vegetable
As a result of the high sulfur concentration, Garlic consumption has been linked to a lower risk of colorectal cancer, stomach cancer, and a 50% reduction in prostate cancer risk. The health benefits of allium compounds found in the garlic and onion family have been widely emphasized.
The therapeutic effects of these herbs are thought to be due to organosulfur chemicals found in Allium vegetables. The cancer-preventive properties of Allium vegetables and related organosulfur compounds have been attributed to a variety of mechanisms such as mutagenesis inhibition, free-radical scavenging, as well as the effects on cell proliferation and tumor growth.
Cruciferous Vegetables
Consumption of cruciferous vegetables has also been linked to a lower risk of a variety of cancers, including lung, stomach, breast, colorectal, bladder, and other cancers. Several laboratory research has revealed that cruciferous vegetable aid in the regulation of a complex system of body enzymes involved in cancer defense. Components of these vegetables have been shown to stop cancer cell growth in a variety of tissue and animal models.
Berries
Due to the presence of a wide range of bioactive nutritive components, berries, particularly strawberry, raspberry, blueberry, blackberry, and gooseberry, are among the top cancer-fighting foods. Apart from vitamins, minerals, and fibers, bioactive components in berries such as phenolic compounds, flavonoids, and tannins have been proven to protect against a variety of cancers. According to one study, anthocyanin, a compound found in blackberries, lowers biomarkers for colon cancer. Another study found that blueberries’ anti-inflammatory properties can stop breast cancer tumors from growing in mice.
Whole Grains
Eating a wide variety of whole grains can help prevent cancer. Wholegrain foods such as whole oats, whole wheat, buckwheat, bulgur, sorghum, quinoa, and brown rice are healthier than processed grains because they are less processed and contain more dietary fiber, minerals, vitamins, minerals, and phytochemicals, which are natural plant substances that protect cells from the damages that can lead to cancer. High-refined-starch and refined sugar diets have been linked to an increased risk of stomach and bowel cancer.
According to one recent meta-analysis, high consumption of dietary fiber, including cereal fiber and whole grains, was related to a lower risk of colorectal cancer.
Grapes
Grapes have been shown to have cancer-fighting qualities as well as to boost overall human health. Generally, many scientific groups believe that grapes and grape-based products are excellent sources of anticancer agents. Grape consumption, along with a healthy, active lifestyle, offers both practical and translational potential in the battle against cancer, and so benefits the general public.
Tomatoes
This superfood epitomizes cancer-fighting properties. Tomatoes are high in lycopene, an antioxidant phytochemicals, as well as vitamins A, C, and E, all of which are anti-cancer free radicals. Lycopene has been shown in studies to help prevent prostate, lung, and stomach cancers. By lowering blood pressure and lowering LDL cholesterol, the potent antioxidant can help lower your risk of cardiovascular disease.
Fatty Fish
Fatty fish, such as salmon, mackerel, herring, lake trout, sardines, and tuna, are high in vital nutrients such omega-3 fatty acids, vitamins (D and B2), minerals (iron, zinc, iodine, magnesium, calcium, phosphorus, and potassium). According to one study, persons who ate a diet high in freshwater fish had a lower risk of colon cancer than people who ate a diet low in freshwater fish. Another study found that fish oil consumption may be protective against the progression of prostate cancer in elderly men.