Globally cancer is the second leading cause of death. Globally, about 1 in 6 deaths is due to cancer. Approximately 70% of deaths from cancer occur in low- and middle-income countries. But cancer is also curable. There are lakhs of people who fight against the disease by maintaining a healthy life after the diagnosis of cancer. The causes of cancer are different from person to person. So how we prevent cancer, how to protect yourself and our family from this dangerous disease.
If we check how to prevent cancer, there are lots of ways like proper diet, exercise, meditation, medication, etc. From these method, the easiest and feasible method is proper dieting. Then if we plan a diet that prevents cancer what should we include in this diet.
These are some super foods which prevent cancer and help to live a healthy life.
Broccoli contains sulforaphane, a plant compound found in cruciferous vegetables that may have potent anticancer properties. One test-tube study showed that sulforaphane reduced the size and number of breast cancer cells by up to 75%. Similarly, an animal study found that treating mice with sulforaphane helped kill off prostate cancer cells and reduced tumor volume by more than 50%. One analysis of 35 studies showed that eating more cruciferous vegetables was associated with a lower risk of colorectal and colon cancer. Including broccoli with a few meals per week may come with some cancer-fighting benefits.
The phrase “an apple a day keeps the doctor away” actually rings fairly true. Apples contain polyphenols that have promising anticancer properties. Polyphenols are plant-based compounds that may prevent inflammation, cardiovascular disease, and infections. Some research suggests that polyphenols possess anticancer and tumor-fighting properties. For example, the polyphenol phloretin inhibits a protein called glucose transporter 2 (GLUT2) plays a role in advanced-stage cell growth in certain types of cancer.
Several studies have found that eating more carrots is linked to a decreased risk of certain types of cancer. Studies concluded that eating carrots may reduce the risk of stomach cancer by up to 26%.
One study analyzed the diets of 1,266 participants with and without lung cancer. It found that current smokers who did not eat carrots were three times as likely to develop lung cancer, compared to those who ate carrots more than once per week. Try incorporating carrots into your diet as a healthy snack or delicious side dish just a few times per week to increase your intake and potentially reduce your risk of cancer.
Fatty fish, including salmon, mackerel, and anchovies, is rich in essential nutrients, such as vitamin B, potassium and omega-3 fatty acids. One study found that people whose diets were high in freshwater fish had a 53 percent lower risk for colorectal cancer than those low in freshwater fish and consumption of fish oil later in life has links to significantly lower risk for prostate cancer.
Beans are high in fiber, which some studies have found may help protect against colorectal cancer. One study followed 1,905 people with a history of colorectal tumors, and found that those who consumed more cooked, dried beans tended to have a decreased risk of tumor recurrence, and eating a few servings of beans each week may increase your fiber intake and help lower the risk of developing cancer.
According studies all nuts exhibit cancer-preventing properties, but scientists have studied walnuts more than other types of nut.
Walnuts contain a substance called pedunculagin, which the body metabolizes into urolithins. Urolithins are compounds that bind to estrogen receptors and may play a role in preventing breast cancer.
Berries are rich in vitamins, minerals, and dietary fibers. Scientists have shown a lot of interest in berries due to their antioxidant properties and potential health benefits. The anthocyanin, which is a compound in blackberries, lowers biomarkers for colon cancer and the anti-inflammatory effects of blueberries can prevent the growth of breast cancer tumors in mice.
Cinnamon is well-known for its health benefits, including its ability to reduce blood sugar and ease inflammation. Cinnamon essential oil suppressed the growth of head and neck cancer cells, and also significantly reduced tumor size. Studies showed that cinnamon extract induced cell death in tumor cells, and also decreased how much tumors grew and spread.
Including 1/2–1 teaspoon (2–4 grams) of cinnamon in your diet per day may be beneficial in cancer prevention.
Turmeric is a spice well-known for its health promoting properties. Curcumin, its active ingredient, is a chemical with anti-inflammatory, antioxidant and even anticancer effects. Curcumin was also found to decrease the spread of colon cancer cells by targeting a specific enzyme related to cancer growth and also helped kill off head and neck cancer cells.
Curcumin has also been shown to be effective in slowing the growth of lung, breast and prostate cancer cells in other test-tube studies .
Lycopene is a compound found in tomatoes that is responsible for its vibrant red color as well as its anticancer properties. Several studies have found that an increased intake of lycopene and tomatoes could lead to a reduced risk of prostate cancer.
A higher intake of raw tomatoes, cooked tomatoes and lycopene were all associated with a reduced risk of prostate cancer. To help increase your intake, include a serving or two of tomatoes in your diet each day by adding them to sandwiches, salads, sauces or pasta dishes.
Include these food in this daily diet and prevent the chances of cancer.