What you eat can have a significant impact on many aspects of your health, including your risk of developing chronic diseases such as heart disease, diabetes and cancer.
It has been shown that especially cancer development is strongly influenced by your diet.
Many foods contain useful compounds that can help reduce cancer growth.
Several studies also show that higher intake of certain foods may be associated with a lower risk of the disease.
Broccoli contains sulforaphane, a herbal compound found in cruciferous vegetables that can have potent anti-cancer properties.
A laboratory study showed that sulforaphane reduced the size and number of breast cancer cells by up to 75% (1).
Similarly, an animal study showed that treatment of mice with sulforaphane helped to kill cancerous prostate cells and reduced tumor volume above 50% (2).
Some studies have also shown that increased consumption of cruciferous vegetables such as broccoli can be associated with a lower risk of colorectal cancer.
An analysis of 35 studies showed that consumption of more cruciferous vegetables was associated with a lower risk of colorectal and colorectal cancer (3).
The intake of broccoli in some meals a week can have some advantages in the fight against cancer.
Bear in mind, however, that the available research has not directly analyzed how broccoli can affect cancer in humans.
Instead, it was limited to laboratory studies, animal studies and observations of the effects of cruciferous vegetables or the effects of a specific compound on broccoli. Therefore, further studies are needed.
Broccoli contains sulforaphane, a compound that causes tumor cell death and reduces tumor size in specimens and animal studies. A higher intake of cruciferous vegetables may also be associated with a lower risk of colorectal cancer.
Several studies have shown that eating more carrots is associated with a lower risk of certain cancers.
For example, one analysis analyzed the results of five studies and concluded that carrot consumption could reduce the risk of gastric cancer by 26% (4).
Another study showed that higher carotene consumption was associated with a 18% reduction in the risk of prostate cancer (5).
One study analyzed the diet of 1,266 participants with or without lung cancer. It found that smokers who did not eat carrots were three times more likely to develop lung cancer compared to those who ate carrots more than once a week (6).
Try to incorporate carrots into your diet as a healthy snack or as a delicious supplement during the week several times to increase your consumption and possibly reduce the risk of cancer.
Keep in mind, however, that these studies show a relationship between carrot use and cancer, but do not consider other factors that may play a role.
Some studies have shown an association between carrot use and reduced risk of prostate cancer, lung cancer and gastric cancer.
Beans are high in fiber, which according to some studies could help prevent colon cancer (7, 8, 9).
One study followed 1,905 people with a history of colorectal tumors and found that those who consumed more dry boiled beans tended to reduce the risk of recurrences (10).
An animal study also showed that the feeding of rats with black beans or white beans and the subsequent induction of colorectal cancer blocked up to 75% of cancer cell development (11).
According to these findings, the consumption of a few servings of beans per week can increase the fiber intake and reduce the risk of cancer.
However, current research is limited to animal experiments and studies that show association, but no causality. To study this in humans in particular, further studies are needed.
Beans are rich in fiber, which can protect against colon cancer. Studies in humans and animals have shown that higher bean intake can lower the risk of colorectal and colorectal cancer.
The berries are rich in anthocyanins, plant pigments with antioxidant properties and may be associated with a lower risk of cancer.
In a human study, 25 people with colorectal cancer were treated with bilberry extract for seven days, which reduced the growth of cancer cells by 7% (12).
Another small study of freeze-dried black raspberries administered to patients with oral cancer and showed that it lowered the concentration of certain marker associated with tumor progression (13).
An animal study has shown that the administration of lyophilized raspberry rats reduced the incidence of esophageal tumors to 54% and reduced the number by 62% of the tumors (14).
Similarly, another animal study has shown that the administration of a berry extract to rats inhibits multiple cancer biomarkers (15).
Based on these results, daily intake of one or two berries in your diet can help inhibit the development of cancer.
Remember that these are animal and observational studies that analyze the effects of a concentrated dose of berry extract and require further human research.
Some studies in test tubes and in animals have shown that compounds in berries can slow down the growth and spread of certain cancers.
Cinnamon is known for its health benefits, including its ability to lower blood sugar levels and relieve inflammation (16, 17).
In addition, some studies in test tubes and in animals have shown that cinnamon can block the spread of cancer cells.
A test tube study has shown that cinnamon extract can reduce the spread of cancer cells and cause their death (18).
Another tube study showed that essential cinnamon oil suppressed the growth of cancer cells in the head and neck area and significantly reduced the size of the tumor (19).
An animal study has also shown that cinnamon extract induces cell death in tumor cells and also reduces the number of developing and spreading tumors (20).
The intake of 1 / 2-1 teaspoon (2-4 grams) of cinnamon in your daily diet can be beneficial for cancer prevention and may also have other benefits, such as lowering blood sugar levels and reducing inflammation.
However, further studies are needed to understand how cinnamon can affect the development of human cancer.
The test tube and animal studies have shown that cinnamon extract has anticancer properties and can help to reduce the growth and spread of tumors. Further research is needed in humans.
Studies have shown that eating nuts can be associated with a lower risk of certain cancers.
For example, one study analyzed diets for 19,386 people and found that eating more nuts was associated with a lower risk of cancer deaths (21).
Another study examined 30,708 participants over the age of 30 years and found that regular consumption of nuts was associated with a reduced risk of colorectal, pancreatic and endometrial carcinoma (22).
Other studies have shown that certain types of nuts can be associated with a lower risk of cancer.
For example, Brazil nuts are rich in selenium, which can protect against lung cancer in people with low levels of selenium (23).
Similarly, an animal study showed that eating nuts in mice reduced the growth rate of breast cancer cells by 80% and reduced the number of tumors by 60% (24).
These results suggest that adding a diet of nuts to your diet daily may reduce your cancer risk in the future.
However, other human studies are needed to determine if nuts are responsible for this association or if other factors are involved.
Some studies have shown that higher intake of nuts can reduce cancer risk. Research shows that certain specific species such as Brazil nuts and walnuts can also be associated with a lower risk of cancer.
7. Olive oil
Olive oil is full of health benefits, so it is not surprising that it is one of the staple foods of the Mediterranean diet.
Several studies have even shown that a higher intake of olive oil can help to protect against cancer.
An extensive review of 19 studies found that people who consume the most olive oil have a lower risk of developing breast cancer and digestive tract cancer than those with the lowest intake (25).
Another study analyzed cancer rates in 28 countries and found that regions with a higher intake of olive oil had a lower rate of colorectal cancer (26).
Replacing other oils in your olive oil diet is an easy way to enjoy its health benefits. You can sprinkle on salads and cooked vegetables, or use it in your marinades for meat, fish or poultry.
Although these studies show that there is a link between olive oil consumption and cancer, other factors may be involved. Further studies are needed to analyze the direct effects of olive oil on human cancer.
Several studies have shown that higher intake of olive oil may be associated with a lower risk of certain cancers.
Turmeric is a spice known for its health benefits. Curcumin, its active ingredient, is a chemical with anti-inflammatory, antioxidant and even anti-carcinogenic effects.
One study examined the effects of curcumin in 44 patients with colon lesions that could become cancerous. After 30 days, 4 grams of curcumin per day reduced the number of lesions by 40% (27).
In a test tube study, curcumin was also found to reduce the spread of colon cancer cells by targeting a specific cancer growth enzyme (28).
Another laboratory study has shown that curcumin helps eliminate head and neck cancer cells (29).
Curcumin has also been shown to slow the growth of lung, breast and prostate cancer cells in other test tube studies (30, 31, 32).
For best results, aim for at least 1 to 2-3 teaspoons (1-3 grams) of ground turmeric per day. Use it as a ground spice to flavor food, and combine it with black pepper to increase absorption.
Turmeric contains curcumin, a chemical that has been shown to reduce the growth of many types of cancer and injury in studies on specimens and humans.
9. Citrus fruit
The consumption of citrus fruits such as lemons, lemons, grapefruit and oranges is associated with a lower risk of cancer in some studies.
A large study showed that participants who ate more citrus fruits had a lower risk of developing cancer in the digestive tract and upper respiratory tract (33).
An analysis of nine studies also found that increased citrus consumption is associated with a lower risk of pancreatic cancer (34).
Finally, a review of 14 studies showed that high citrus intake or at least three servings per week reduced the risk of stomach cancer by 28% (35).
These studies suggest that taking certain citrus fruits in your diet every week may reduce your risk of developing certain cancers.
Studies have shown that increased consumption of citrus fruits can reduce the risk of certain cancers, including pancreatic and gastric cancers, and upper digestive and respiratory cancers.
Rich in fiber and healthy fats, flaxseed can be a healthy addition to your diet.
Some research has shown that it can even help slow down the growth of cancer and kill cancer cells.
In one study, 32 women with breast cancer received more than a month of flat bread or placebo per day.
At the end of the study, the flaxseed group had reduced levels of specific markers that measure tumor growth and increased cancer cell mortality (36).
In another study, 161 men were treated with flaxseed with prostate cancer, which reduced the growth and spread of cancer cells (37).
Flaxseed is high in fiber and other studies have shown it protects against colon cancer (7, 8, 9).
Try one tablespoon (10 grams) of ground flax seed a day to your diet by mixing it into shakes, sprinkling muesli and yoghurt, or adding to your favorite baked goods.
Some studies have shown that flaxseed can reduce cancer growth in breast and prostate cancer. It is also rich in fiber, which can lower the risk of colon cancer.
Lycopene is a compound in tomatoes that is responsible for its bright red color and anti-cancer properties.
Several studies have shown that increased intake of lycopene and tomatoes may reduce the risk of prostate cancer.
A review of 17 studies also showed that higher intake of raw tomatoes, cooked tomatoes and lycopene was associated with a reduced risk of prostate cancer (38).
Another 47,365 study showed that higher ketchup intake in particular was associated with a lower risk of developing prostate cancer (39).
To increase your intake, add one or two servings of tomatoes to your diet every day by adding them to sandwiches, salads, sauces or pasta dishes.
Keep in mind, however, that these studies show that there is an association between the intake of tomatoes and a reduced risk of prostate cancer, but do not consider other factors that may be involved.
Some studies have shown that higher intakes of tomatoes and lycopene may reduce the risk of prostate cancer. Further studies are required.
The active component of garlic is allicin, a compound that has been shown to kill cancer cells in multiple test tube studies (40, 41, 42).
Several studies have found an association between garlic consumption and lower risk of certain cancers.
A study of 543,220 participants showed that those who ate a lot of Allium vegetables such as garlic, onions, leeks and shallots had a lower risk of gastric cancer than those who rarely consumed them (43). ).
A study of 471 men showed that increased garlic consumption was associated with a lower risk of prostate cancer (44).
Another study showed that participants who ate a lot of garlic, fruits, dark yellow vegetables, dark green vegetables and onions were less likely to suffer from colorectal tumors. However, this study did not isolate the effect of garlic (45).
Based on these results, you can use your health benefits with 2 to 5 grams (about one tooth) of fresh garlic in your daily diet.
Despite promising results showing an association between garlic and reduced risk of cancer, further studies are needed to determine if other factors are involved.
Garlic contains allicin, a compound that has demonstrated its ability to kill cancer cells in sample studies. Studies have shown that eating more garlic can reduce the risk of stomach cancer, prostate cancer and colon cancer.
13. fat fish
Some research suggests that taking certain fish parts in your diet per week may reduce your cancer risk.
A large study has shown that higher fish intake is associated with a lower risk of cancer of the digestive tract (46).
Another study, involving 478,040 adults, showed that eating more fish reduced the risk of colorectal cancer, while red and processed meat increased the risk (47).
In particular, fatty fish such as salmon, mackerel and anchovies contain important nutrients such as vitamin D and omega-3 fatty acids, which are associated with a lower risk of cancer.
For example, it is believed that adequate levels of vitamin D protect against cancer and reduce the risk of cancer (48).
In addition, it is believed that omega-3 fatty acids block the development of the disease (49).
Aim for two servings of oily fish per week for a generous dose of Omega-3 and Vitamin D and maximize the potential health benefits of these nutrients.
However, further research is needed to determine how eating fatty fish can directly affect human cancer risk.
Fish consumption can reduce the risk of cancer. Oily fish contains vitamin D and omega-3 fatty acids, two nutrients designed to protect against cancer.
As new research emerges, it becomes increasingly clear that your diet can have a major impact on your cancer risk.
Although there are many foods that can reduce the spread and growth of cancer cells, current research is limited to laboratory studies, observations and samples.
Further studies are needed to understand how these foods can directly influence emerging in humans