On average, more than 1 in 3 people in the U.S. will develop cancer At some point in your life, they say, many of these cases can be prevented, including by changing your diet, according to the American Cancer Society.
Scientists know very well what to avoid to reduce your risk of cancer. red meat and processed meat“fast” or processed food, alcohol and sweet drink.But what do you know? to “Eating isn’t always easy,” says Johanna Lampe, a cancer prevention researcher at Fred Hutchinson Cancer Center in Seattle.
Lampe said many nutrition studies rely on people remembering exactly what they ate up to a year ago. And it’s hard to understand how a single food affects health when it’s part of a larger diet, she says, adding that lifestyle, environment, hormones and genes can also play a role. I added that there is.
Nigel Brockton, deputy director for research at the American Institute for Cancer Research in Washington, D.C., says that while no single food can prevent cancer, a healthy diet appears to reduce the risk. said.
Here are some foods that experts say are worth adding to your diet.
Broccoli and its cruciferous cousins
According to Dr. Lampe, cruciferous vegetables such as broccoli, Brussels sprouts, cauliflower and cabbage are rich in isothiocyanates, which are plant compounds that help cells remove toxins and repair themselves. These are said to be essential for cancer prevention.
For example, broccoli sprouts are rich in the isothiocyanate sulforaphane. May strengthen our body’s natural defense lines It can prevent daily damage to cells, she added. This compound has been linked to protection against several types of cancer, including: prostate, chest, bladder and colorectal.
According to research Consume 4 to 5 servings or more Eating cruciferous vegetables per week reduces your risk of cancer and other chronic diseases.
Tomatoes and tomato-based products
Research has long linked tomatoes to reducing the risk of infectious diseases. prostate cancer Thanks to their rich stores of lycopene, a powerful antioxidant that gives tomatoes their red color.
But lycopene may be just one of many compounds in tomatoes that help protect against prostate cancer, said Nancy Moran, assistant professor of nutrition at Baylor College of Medicine in Houston. And, limited research has found that lycopene may also protect against other cancers, including: breast, lung, colorectal.
Processing tomatoes, such as cutting or cooking them, allows them to absorb lycopene more easily than eating them raw, Dr. Moran said. Eating tomatoes that contain fat can also be effective. So cooking and eating them with healthy fats like sauces and olive oil will further enhance the health benefits you get from them.
Beans and other types of legumes
Common legumes like black beans and kidney beans, as well as legumes like chickpeas, dried peas, and lentils, aren’t just rich in protein. It’s also a good source of dietary fiber, which is important for gut and immune health, Dr. Brockton said.
Dietary fiber has also been linked to the prevention of colorectal cancer. According to Dr. Brockton, bacteria in our gut break down fiber and use it as fuel for the cells lining the colon, which helps keep them healthy and less likely to become cancerous cells.
said Henry Thompson, director of Colorado State University’s Cancer Prevention Research Institute. in animal and human researchconsumption of beans (and other legumes such as chickpeas and lentils) is associated with obesity prevention. associated with some cancers. One Clinical trials currently underway In humans, we are testing whether eating canned beans reduces the risk of cancer.
According to Dr. Brockton, the protective effects of dietary fiber kick in when you eat about 30 grams per day, or about 2 cups of black beans.
nuts, especially walnuts
Tree nuts are rich in healthy fats, protein, and fiber, and studies have shown that consuming them tends to reduce the risk of many types of cancer. especially those related to the digestive system.
Especially walnuts It contains very high levels of plant compounds called ellagitannins, which are converted into metabolites by gut bacteria. Cancer’s ability to grow and proliferate.
It’s easy to spot a “walnut colon,” says Dr. John Burke, a gastroenterologist at UConn Health who performed colonoscopies on people in a clinical trial investigating the colon health benefits of walnuts. Stated. The lining of the colon wall “appears to have a healthier appearance and sparkle as it reflects the light from the endoscope,” he said.
According to research Eating about a handful of nuts a day is associated with health benefits.
berries
pulpy fruit strawberry, blueberry, cranberry, pomegranate and black raspberry It is rich in antioxidants such as vitamin C and flavonoids, which protect cells from stress and DNA damage that can increase cancer risk. Plant compounds called anthocyanins give berries their colorful hues. Anti-inflammatory effectand reducing inflammation is important, Dr. Brockton said, “which is a big factor in cancer.”
Dorothy Krimis-Zakas, professor of clinical nutrition at the University of Maine, says: growing evidence They suggested that certain compounds in berries may help reduce the ability of cancer to develop, grow, and proliferate.
For the most anti-inflammatory benefits, aim to: About half a cup to 1 cup Consume fresh or frozen (and ideally organic) berries per day, she said.
garlic
These pungent scallions contain high concentrations of allicin, a sulfur-containing compound responsible for garlic’s strong odor and cancer-fighting properties.
in One long-term study A study of more than 3,000 people living in regions of China known for high rates of stomach cancer found that for every 2.2 pounds of garlic a participant consumed per year, their risk of developing stomach cancer decreased by 17 percent. It has been found. That’s the equivalent of about five garlic cloves a week, said Wenqing Li, a cancer epidemiologist at Peking University Cancer Hospital in Beijing and author of the study.
Stomach cancer is on the decline in the United States, but Leading causes of cancer deaths worldwide.
other, mostly non-humanresearch suggests there may be a link between garlic intake and reduced risk of other types of cancer, particularly cancer. colorectal cancer.
According to Dr. Lee, consuming garlic raw (such as in oil for salad dressings or in guacamole) helps “keep its internal flavors and chemicals alive.”
Nikki Campo is a freelance writer living in North Carolina.