Reduce your risk of cancer with these foods

Cancer is one of the most important global health concerns, and scientific evidence suggests that diet can play a major role in preventing it.

While there is no miracle diet that can guarantee complete cancer prevention, incorporating certain foods with specific properties into daily meals can help reduce the risk of developing the disease.

This is what the American Cancer Society mentioned in one of its recent reports, which stated that one in three people will develop some type of cancer at some point in their lives, but many of these cases can be prevented if the diet is modified, including other things.

Speaking to the New York Times, Joanna Lamb, a cancer prevention researcher at Fred Hutchinson Cancer Center in Seattle, said it's not always easy to know what to eat.

No food alone can prevent cancer, but eating a healthy diet appears to reduce your risk, said Nigel Brockton, vice president of research at the American Institute for Cancer Research in Washington, D.C. Foods with specific characteristics in daily meals can help reduce the risk of disease

Broccoli and its cruciferous relatives

Cruciferous vegetables such as broccoli, Brussels sprouts, cauliflower and cabbage are rich sources of isothiocyanates, which are plant compounds that help our cells detoxify and repair themselves, which is crucial for cancer prevention, Lamb said.

He added that broccoli sprouts, for example, are rich in sulforaphane, an isothiocyanate that can strengthen our body's natural defense lines against daily cellular damage. This compound has been linked to protection against several types of cancer, such as prostate, breast, bladder, and colorectal cancer. Research links consuming more than four or five servings per week.

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Tomatoes and their derivatives

Studies have long linked tomatoes to a reduced risk of prostate cancer thanks to their abundant reserves of lycopene, a powerful antioxidant that gives tomatoes their red color.

Lycopene may be just one of many compounds in tomatoes that help defend against prostate cancer, said Nancy Moran, MD, assistant professor of nutrition at Baylor College of Medicine in Houston. According to limited research, lycopene may also protect against other types of cancer, such as breast, lung, and colorectal cancer. Eating them cooked can help enhance the health benefits obtained from them.

Walnuts

There are three types of nuts that are rich in healthy fats, protein, and fiber, and studies have found that those who eat them tend to have a lower risk of developing various types of cancer, specifically gastrointestinal cancer. Walnuts contain exceptionally high levels of plant compounds called ellagitannins, which our gut bacteria convert into metabolites that can reduce cancer's ability to grow and multiply.

Berries and forest fruits

Fleshy fruits or berries, such as strawberries, blueberries, pomegranates and raspberries, are full of antioxidants, such as vitamin C and flavonoids, which help protect cells from stress and DNA damage, which increases the risk of cancer.

To get maximum benefits, it is recommended to consume between half a cup and one cup of fresh or frozen berries daily.

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