Leafy green vegetables, pumpkins, sweet potatoes, beans, whole grains, oranges, tangerines, etc. all contain important nutrients that help reduce the risk of cancer.
Here are 7 important nutrients in food that have been shown to prevent cancer:
Fiber
Leading sources: Legumes such as dried beans, peas and lentils; Whole grain breads, wholegrain cereals, apples, green beans.
Research shows that eating high-fiber foods reduces the risk of colorectal cancer. Foods with fiber also work to reduce the risk of other chronic diseases, such as type 2 diabetes and help lower blood sugar and cholesterol levels. It may also play a role in weight maintenance.
Vitamin A
Top sources: sweet potatoes, greens, pumpkins and winter squash, red peppers.
These foods contain a group of phytochemicals - such as beta and alpha carotene. Your body converts them into vitamin A.
This vitamin is important for eye health, immune function and maintaining healthy cells. It can also inhibit cancer cells in the body.
Some studies show that higher levels of carotenoids reduce breast cancer risk. However, this may be due to higher vegetable consumption in general.
Folate
Top sources: spinach, asparagus, Brussels sprouts, romaine lettuce, avocado, dried beans and peas
Folate is an essential vitamin to make DNA and for cells to divide. This vitamin keeps our DNA healthy and keeps the anti-cancer genes activated.
You may have heard of folic acid. It is the folate supplement in the diet.
Vitamin C
Leading sources: chili, citrus, kiwi, strawberries, broccoli, cabbage, potatoes
Vitamin C may help reduce the risk of cancer by protecting DNA cells from damage by free radicals. It may also protect the body against the formation of carcinogenic compounds like nitrosamine (found in processed meat) in the body.
Vitamin C is important for healing wounds and boosting the body's immune function. If you eat a food containing vitamin C, it will help you absorb the iron in plant foods like dried beans.
Magnesium
Top sources: Almonds, cashews, spinach, soy milk, edamame beans, black beans
Magnesium is important for DNA repair, controlling cell growth and blood sugar.
Research shows that a diet high in magnesium can help reduce the risk of type 2 diabetes. This is because people with type 2 diabetes are at a higher risk.
Vitamin K
Top sources: Leafy greens such as collards, spinach, kale, broccoli and lettuce
Vitamin K is important for blood clotting and for strengthening bones. Some studies show that people who eat more foods rich in vitamin K have stronger bones than those who eat less.
Potassium
Top sources: sweet potatoes, beans (white, soy and lima beans), white potatoes, bananas, spinach, tomatoes, oranges
Potassium is important for keeping blood pressure healthy. It helps maintain a balance with sodium so that blood pressure is within the normal range. Potassium also plays a role in building muscles and controlling the body's acid-base balance.