Daily exposure to environmental toxins as well as genetic factors have an influence on whether you may get cancer. To lower the risk, it is important to remove some of these factors whenever possible. There are anti-cancer foods that can lower the risk of getting cancer when added to your diet. Although these foods are not a substitute for medical treatment, they can play a vital role in maintaining a healthy diet and lifestyle. This article summarizes some common foods thought to have anti-cancer properties and explores the impact of sweets on cancer.
Anti-cancer foods
Fruits and vegetables
A variety of fruits and vegetables are rich in antioxidants and nutrients such as vitamin C, vitamin E, carotenoids, folic acid, and fiber. Foods such as green leafy vegetables, blueberries, tomatoes, carrots, garlic, and onions are great examples.
A study published in the International Journal of Cancer found that women who eat more fruits and vegetables have a lower risk of getting breast cancer. The effect is more pronounced with cruciferous vegetables such as broccoli and Brussels sprouts, as well as yellow and orange vegetables such as carrots. The women who ate more than five servings a day had 17 percent less risk of breast cancer than those who ate two to three servings a day. It might sound like a lot, but one serving is a half cup of vegetables or one cup of leafy greens.
Nuts and seeds
Nuts and seeds contain healthy fats, protein, fiber, and antioxidants. Prime examples are almonds, walnuts, flaxseeds, and sunflower seeds. A study published in Nutrition Reviews found that people who ate more nuts were less likely to get colorectal, endometrial, and pancreatic cancers than those who ate less of them.
High-fiber foods
High-fiber foods help promote digestive health and may reduce the risk of colon cancer. Examples include whole grains, brown rice, oats, and beans.
A study published in The American Journal of Clinical Nutrition found that dietary fiber intake can help reduce the risk of cancer in the tail end of the large intestine (descending colon and rectum) by up to 38 percent, and it was the dietary fiber from whole grains and fruits that were particularly effective.
Fish
Fish rich in omega-3 fatty acids, such as salmon, cod, and sardines, are thought to have heart-healthy benefits and may be linked to the prevention of certain cancers. Research published in The BMJ in 2012 showed that eating more omega-3 fatty acids can help prevent colorectal cancer and cancer-prone colorectal polyps. For people who already have cancer, consuming omega-3 fatty acids may also enhance the effects of chemotherapy.
Herbs and spices
A study published in Nutrients shows that capsaicin in hot peppers has anti-cancer potential for colorectal cancer, breast cancer, and lung cancer. Ginger, garlic, and cinnamon are also believed to have anti-inflammatory and antioxidant properties. Recently, some scientists have been developing capsaicin retardants as anti-cancer drugs.
Can sweets trigger cancer?
Current scientific research has not clearly proven that sweets themselves can directly trigger cancer. That being said, consuming too much sugar and having a diet high in sugar content has been linked to an increased risk of certain cancers.
A diet high in sugar can lead to weight gain, obesity, and obesity-related diseases such as type 2 diabetes and cardiovascular disease. Studies have found that obesity is associated with an increased risk of several cancers, including colon, rectum, pancreas, esophageal, kidney, breast, and endometrial cancers. About 4 to 8 percent of cancers are caused by obesity.
While not fully understood, a diet high in sugar that may trigger chronic inflammation and insulin resistance is linked to the development and progression of cancer.
To reduce the risk of cancer, it is recommended to maintain a balanced diet by reducing the intake of foods high in sugar and making sure to consume enough vegetables, fruits, whole grains, and proteins. Moderate exercise and maintaining a healthy weight are also essential for cancer prevention.
Translated by Eva
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