That having a healthy diet contributes to health as a whole, we all know. But the nutrients in some foods can go further, doing more for our health, including helping to prevent various types of cancer.
A survey published in the British journal British Journal of Cancer, showed that approximately 45% of cancer cases (almost half) can be avoided with healthy habits, including eating. Let’s find out what are the most important foods in fighting the disease?
Foods That Can Prevent Cancer
The development of cancer is fought by food in two ways, one of them is by not eating excessively substances that are carcinogenic (such as sausages and fried foods); the other is adding to the diet, foods that have anti-cancer (or anti-tumor) substances, preventing the onset of cancer. See what they are:
- Dark chocolate and cocoa
They help to prevent various types of cancer due to the large amount of catechin polyphenols. Choose chocolates with at least 70% cocoa, to better enjoy the benefits. - Red and purple fruits
They help prevent cancer of the breast, rectum, colon, mouth, esophagus, stomach and pancreas, due to the action of flavonoid antioxidants called anthocyanins. Examples of red and purple fruits are: blackberry, strawberry, açaí, raspberry, black grapes and natural cherries. - Fruits rich in vitamin C
They help prevent different types of cancer, especially stomach cancer. Examples are: orange, lemon, pineapple, acerola, guava and cashew. - Pumpkin and carrots
They help prevent lung cancer, as they are rich in beta-carotene. - Cauliflower, cabbage and broccoli
They help prevent colon, breast and esophageal cancer, thanks to the presence of isothiocyanate and glucosinolates. - Kale and spinach
Help prevent skin cancer. The reason is the presence of compounds called lutein and zeaxanthin. - Fish (sardines, salmon and tuna)
They help prevent breast, prostate and colon cancer as they are rich in Omega-3. In addition to fish, it is worth mentioning other foods rich in this fatty acid: avocados, extra virgin olive oil, flaxseed flour and chia. - Garlic and onion
They help prevent stomach cancer due to the presence of allicin (a sulfur compound). - Purple grape skin
It helps prevent breast, ovarian and uterine cancer, thanks to polyphenols, especially resveratrol, which increases the production of an enzyme that attacks harmful compounds of the female hormone estrogen. - Soybeans and beans
They help prevent cancer of the prostate, breast, cervix, lung, stomach, colon and rectum, thanks to the presence of isoflavones and ginistein (phytoestrogens). So, enjoy the versatility of soy and the diversity of types of beans. - Broccoli
Helps prevent prostate and breast cancer due to the sulforaphane phytochemical. Its action is to destroy cancer cells while leaving the others intact. - Green and black tea
They help prevent prostate, bladder and lung cancer, mainly, but of other types as well. The antioxidants responsible for the benefit are catechin and other polyphenols. - Saffron and Curry
They help prevent skin and esophageal cancer. Turmeric, which gives rise to turmeric and curry, is effective in many types of cancer, but especially melanoma, the worst type of skin cancer. - Citrus fruits
Citrus fruits: lemon, orange, tangerine, grapefruit help in cancer prevention, due to the presence of actives called naringenin and terpenes, in addition to the aforementioned vitamin C. - Ginger
It helps in the prevention of pancreatic, stomach, colon and breast cancer, due to the presence of two substances, gingerol and 6-shogaol, which induce the death of tumor cells.
In addition to including the foods mentioned above in your diet (at least five of them daily), maintaining other healthy habits such as not smoking and not drinking to excess, and also exercising regularly, help to stay away from cancer and other diseases.