What you eat can drastically affect many aspects of your health, including your risk of developing chronic diseases like heart disease, diabetes and cancer.
The development of cancer, in particular, has been shown to be heavily influenced by your diet.
Many foods contain beneficial compounds that could help decrease the growth of cancer.
“Though there’s no one food that will reduce your risk of this disease, it’s the synergy between many nutrients – vitamins, minerals, phytochemicals, antioxidants – that’s likely to give you the most protection.
1.Berries
How they help:-
Berries contain antioxidants compounds, which may protect your cells from damage linked to cancer. They may also boost your immune system.
They contain polyphenols, including ellagic acid and anthocyanins – antioxidants that counteract, reduce and repair damage to cells.
Berries are also brimming with other potential cancer-fighters such as vitamin C and fiber.
Cancers they may fight:- Skin, bladder, lung, breast, cancer and esophageal
Get your fill:- Toss blueberries, blackberries, raspberries and strawberries into yogurt, smoothies, cereal and salads or stir them into muffin or pancake recipes.
2.Grapes
How they help:
A plant chemical called resveratrol, an antioxidant and anti-inflammatory, hides in grape skins – especially purple and red ones.
Studies have shown they may keep cancer cells from growing and inhibit tumors, according to the American Institute for Cancer Research.
Cancers they may fight: Liver, stomach, breast and colon
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Get your fill:Wash grapes, freeze them, then eat them as a sweet snack or add sliced ones into salads or cottage cheese.
3.Tomatoes:
How they help:
Tomatoes get their bright red color from an antioxidant called lycopene, which can protect cells from damage and kill those that aren’t growing properly.
They also may protect skin from cancer “by absorbing UV ligh.
Cancers they may fight: Breast, lung, endometrial, skin, prostate and mouth
Get your fill:Cooked or processed tomato-based foods – juice, sauce, paste, soup, even ketchup – have the most lycopene because heat releases more of this nutrient and allows your body to absorb it more easily.
4. Cruciferous veggies:
How they help:
Cruciferous veggies contain potential cancer fighters such as glucosinolates, crambene and indole-3-carbinol.
Cancers they may fight: Stomach, breast, skin, mouth, pharynx, larynx and esophageal
Get your fill:Try broccoli, cauliflower, bok choy, kale, Brussels sprouts and cabbage in salad. Eat veggies raw or lightly steamed because they lose powerful phytochemicals when overcooked.
5. Garlic
How it helps:
Garliccontainsunique antioxidant phytochemicals called allyl sulfides that “seem to intervene in several steps of the cancer process
Cancers it may fight:Stomach, esophageal, breast, lung and colon
Get your fill:Sauté veggies in a clove or two of garlic or add it to homemade salad dressings, dips, pasta sauces and soups.
6. Tea
How it helps:
Tea is chock-full of antioxidants called catechins, which lab studies have found may stop growth of cancer cells and reduce the size of cancerous tumors.
Cancers it may fight: Colon, liver, breast, prostate, lung, skin, bladder, stomach and pancreatic
Get your fill: Sip hot or cold green tea instead of coffee (it has less caffeine and no calories if you go sugarless). Black tea offers benefits, but green tea has three times more catechins, according to the American Institute of Cancer Research.
7. Flaxseed
How it helps:
Flaxseed contains an antioxidant called lignans, which may help the body rid itself of carcinogens, and
omega-3 fatty acids, which are believed to reduce inflammation and boost the body’s immune system.
Cancers it may fight: Colon, breast, skin and lung
Get your fill: Try cooking or baking with flaxseed meal, flour and oil (all found at health food stores) or sprinkle ground flaxseed on cereal, oatmeal or salads.
8. Legumes
How they help:
They may be tiny, but legumes such as peas, beans and lentils pack a big nutritional punch.
“They contain natural phytochemicals that are uniquely different from those in vegetables and whole grains.
These include saponins, protease inhibitors and phytica acid, which lab studies reveal may prevent the reproduction of cancer cells. Fiber, too, can decrease your risk of colon cancer
Cancers they may fight: Colon and stomach, among others.
Get your fill:Top salads with lentils and peas, whip up lentil or pea soup, add pea pods to your stir-fry or nosh on plain old peanuts.
9. Whole grains
How they help:
People who get their fill of whole grains have a 21%-43% lower risk of cancer than those who eat little to none.
Unlike refined grains, whole grains have the bran and germ layers, which are packed with antioxidants and other nutrients. They also contain fiber, which, when fermented in the colon, may produce substances that protect cells from cancer-causing agents.
Cancers they may fight: Breast, colon and stomach
Get your fill:Bake with whole-wheat flour and have oatmeal for breakfast.
10. Dark-green leafy vegetables
How they help:
These emerald-hued veggies contain folate and carotenoids.
Carotenoids are antioxidants that aid cell-to-cell communication that controls cell growth, while folate is essential to protect our DNA, the starting point of any change that leads to cancer.
Cancers they may fight: Breast, skin, lung, stomach, mouth, pharynx and larynx
Get your fill: Add spinach to omelets and swap it for iceberg lettuce in salads (throw in romaine lettuce, leaf lettuce and Swiss chard, too). For dinner, lightly sauté mustard greens, collard greens and kale in olive oil and a squirt of lemon.
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