What you eat can significantly impact many aspects of your health, including your risk of developing chronic diseases such as cancer. Cancer is a severe chronic disease caused by uncontrolled cell division. These abnormal cells can invade and destroy other tissues. It can spread throughout your body and is the second leading cause of death in the world. The survival rates for many types of cancer are improving, thanks to advances in cancer screening, treatment, and prevention.
In particular, a healthy diet has been shown to impact the development of cancer significantly. Many foods contain beneficial compounds that may aid in the prevention of cancer growth. A higher intake of certain foods can also be associated with a lower risk of the disease.
Some risk factors for cancer, like genetics and environment, are beyond your control, but research suggests that you can change about 70% of your lifetime cancer risk by changing your diet. What you eat – and don’t eat – can significantly impact your health, including your risk of cancer. Many foods help in reducing the risk of cancer. Following are some of them:
Table of Contents
1. Beans and Legumes
Fiber is abundant in beans and legumes. This high fiber content aids in the prevention of colon and rectal cancer. It is advised to consume legumes and beans at least three times per week. Lentils contain lignans and saponins, both of which help to prevent the development of cancer. They also have resistant starch, which is not digested in the small intestine but protects colon cells by producing short-chain fatty acids.
Berries contain a lot of anthocyanins, which are plant pigments with antioxidant properties. These antioxidants seek out and neutralize free radicals, thereby preventing their adverse health effects. As a result, they may be associated with a lower risk of cancer.
Eating carrots lowers your risk of developing prostate, lung, and stomach cancer. Try incorporating it into your daily meals as a snack or a side dish to your main course. The high levels of vitamin A provide antioxidant effects.
4. Citrus Fruits
Citrus fruits such as oranges, lemon, grapefruit, lime, etc., are high in vitamin C. Vitamin C is an excellent antioxidant. According to research, those who eat citrus fruits tend to have a lower risk of upper respiratory tract cancers.
Cinnamon has anti-inflammatory and blood-sugar-lowering properties. If taken daily, it helps to reduce the risk of cancer. Cinnamon can be added to food or in tea. It appears to be toxic to cancer cells, causing cell death and reducing cancer cells’ growth and the formation of blood vessels in tumors.
6. Fatty Fish
Even though the name implies ‘fats,’ fatty fish is not unhealthy. It is high in omega-3 fatty acids and other good fats. These fatty acids help to prevent digestive tract cancer. Furthermore, the high vitamin D and A content provide maximum health benefits.
Allicin, a compound found in garlic, has been shown in laboratory studies to kill cancer cells. According to research, garlic consumption has been linked to a lower risk of stomach, prostate, and colorectal cancers. Garlic also has antibacterial properties.
8. Nuts and Seeds
Nuts and seeds are very healthy. Nuts like walnuts and seeds like flaxseeds are cancer-fighting foods. Selenium is abundant in Brazilian nuts. They aid in the prevention of lung cancer. In general, the omega-3 and omega-6 content of nuts and seeds are highly beneficial to health.
Turmeric is beneficial to your health. Turmeric contains the chemical curcumin, which aids in the management of metabolic syndromes and oxidative-inflammatory conditions. According to one study, turmeric aids in the fight against cancer cells in the brain and neck.
10. Olive Oil
Olive oil is loaded with health benefits. It is widely used worldwide, and numerous studies have linked its use in cancer prevention. Using olive oil instead of your regular oils helps a lot. Oleocanthal in olive oil can actively kill cancer cells.
As new research emerges, it is becoming clear that your diet can significantly impact your cancer risk. Although many foods have been shown to slow the spread and growth of cancer, current research is limited to test-tube, animal, and observational studies. More research is needed to determine how these foods directly affect cancer development in humans. Meanwhile, it’s a safe bet that combining a whole-food diet with a healthy lifestyle will improve many aspects of your health. To get more information about cancer, contact the best oncologist in Lahore via Marham.pk.
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