What are the five foods that reduce the risk of cancer?

1. Berries

Berries are rich in antioxidants and a type of flavonoid called anthocyanins, which contribute to anti-inflammatory effects and reduce oxidative stress. This helps inhibit inflammation and oxidative damage, which are among the main causes of cancer.

According to a study published in the European Journal of Cancer in 2005, bright-colored fruits with high anthocyanin levels have cancer-preventive effects, particularly by altering the gut microbiome and inhibiting tumor growth. A 2011 study showed that polyphenols found in raspberries and strawberries inhibited the growth of colon and prostate cancer cells. Additionally, black raspberries slowed the growth of colon cancer tissues, and blueberries and black raspberries were found to potentially suppress estrogen-induced breast cancer tumors.

 

Soybean

Beans are known to be foods that have a positive effect on cancer prevention. In the past, there were concerns that isoflavones contained in beans could disrupt hormone balance and increase the risk of breast cancer, but according to research, this is only a potential issue when consuming excessive amounts of isoflavones. Foods made from soybeans (such as tofu and soy milk) consumed in a normal diet have actually been found to have a protective effect in reducing cancer risk.

According to 2024 research, individuals who consumed 54 grams of soybean products daily experienced an 11% reduction in cancer risk, while those who consumed 23 grams of soy milk saw a 28% decrease. Another study confirmed that a daily intake of 10 mg of soy reduces breast cancer risk by 3%.

 

3. Tomato

The lycopene abundant in tomatoes is a powerful antioxidant that can help reduce the risk of developing lung cancer, breast cancer, stomach cancer, and other cancers. A 2016 study found that men who consumed tomato sauce more than twice a week had a 30% lower risk of developing prostate cancer compared to men who consumed it once a month or less.

Additionally, lycopene plays a role in reducing inflammation and inhibiting tumor growth and cell division. This compound is found not only in tomatoes but also in various red and orange foods such as watermelon, chili peppers, grapefruit, papaya, and guava.

 

4. Green tea

Green tea contains a rich amount of catechins, especially EGCG (epigallocatechin-3-gallate), a powerful antioxidant, which can be expected to have cancer-preventive effects. EGCG is known to inhibit angiogenesis, blocking the supply of oxygen and nutrients to tumor cells, thereby preventing the growth of cancer cells.

A 2012 study suggested that EGCG might be effective in preventing breast cancer, lung cancer, prostate cancer, stomach cancer, and pancreatic cancer. Additionally, an analysis in 2018 found that drinking more than 10 cups of green tea a day could reduce the risk of developing colon cancer, liver cancer, lung cancer, and stomach cancer.

 

5. Cruciferous vegetables

Cruciferous vegetables such as broccoli, Brussels sprouts, cauliflower, kale, and cabbage contain sulforaphane, which has powerful antioxidant properties. This compound plays a role in stopping the growth of certain cancer cells and inducing cell death (apoptosis).

According to a 2000 study, men who consumed a lot of cruciferous vegetables had a lower risk of developing prostate cancer. A 2008 study found that premenopausal women who regularly ate broccoli might have a reduced risk of breast cancer. Additionally, a 2022 study showed that indole-3-carbinol (I3C) activates tumor suppressor genes, thereby inhibiting tumor growth.

 

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Living life without knowing about cancer must be a blessed life, right? ^^

 

Let's live healthily!