Are there foods that prevent cancer? Good vs. bad foods.

Are there foods that prevent cancer? Good vs. bad foods.

 

Maintaining good lifestyle habits is paramount for maintaining health and reducing the risk of disease. Diet plays an absolutely crucial role in this lifestyle. This is also true for cancer prevention. A healthy diet offers benefits such as high fiber intake, protection against cell damage through antioxidants, reduced inflammation, and a reduced risk of obesity.

 

“The foods we eat every day—the choices we make every day—have a compounding effect on our overall cancer risk,” said Dr. Tracy Crane, a registered dietitian and director of Lifestyle Medicine and Digital Health at the University of Miami Sylvester Comprehensive Cancer Center. Dr. Maya Vadivelu, a registered dietitian and associate professor of nutrition at the University of Rhode Island, also emphasized the importance of healthy eating, noting that people tend to consume too much refined grains, added sugars, saturated fat, and salt.

Two experts recently appeared on NBC's "Today" to introduce good and bad foods for preventing cancer.

 

Foods that are good for cancer prevention

 

Both experts agreed that the overall dietary goal is to consume a plant-based diet rich in non-starchy fruits and vegetables, whole grains, nuts, seeds, and legumes. This doesn't mean you have to become a vegetarian; simply aim to increase the number of plant-based foods in your diet. To ensure a variety of nutrients, choose fruits and vegetables in a variety of colors, such as red, green, and orange.

 

berries = Berries such as strawberries, raspberries, blueberries, and blackberries are very rich in antioxidants.

 

tomato = Research has shown that lycopene, the powerful antioxidant responsible for the red color of tomatoes, may help prevent prostate cancer. Lycopene is particularly well-absorbed when eaten with fat.

 

broccoli Cruciferous vegetables, including broccoli, cauliflower, cabbage, kale, bok choy, and Brussels sprouts, contain compounds called isothiocyanates, which are known to have cancer-fighting effects. Cruciferous vegetables are also high in fiber and low in calories.

 

carrot Orange vegetables and fruits, such as carrots, sweet potatoes, apricots, and mangoes, contain a carotenoid called beta-carotene. Beta-carotene is known to reduce the risk of cancer due to its powerful antioxidant properties.

 

tea, coffee Dr. Crane said several studies have shown that people who drink a lot of tea and coffee have a lower risk of cancer. They share a commonality: they're rich in antioxidants. However, caution is advised, as adding too much sugar, cream, or syrup to tea and coffee can have detrimental effects.

 

flaxseed Flaxseeds have been reported to reduce inflammation and contain up to 800 times more lignans than other plant foods. Lignans are polyphenols found in plants and possess antioxidant, anticancer, anti-inflammatory, and antiviral properties. They are also rich in fiber and omega-3 fats, suggesting they may help inhibit the growth, size, and expansion of cancer cells.

 

Turmeric = The active ingredient in turmeric, a yellow spice made from the dried and ground root of the turmeric plant, is curcumin. Curcumin is a powerful antioxidant with anti-inflammatory and anti-cancer properties.

 

spinach According to the American Institute for Cancer Research, spinach contains beta-carotene, fiber, and phytochemicals, which may help reduce cancer risk. Consider adding other dark green leafy vegetables, such as kale and mustard greens, to your diet.

 

quinoa Quinoa, a whole grain and plant-based protein, is also a food that may help lower cancer risk, said Dr. Crane.