Cancer has become one of the major causes of death in different parts of world though various studies have all along revealed that simple changes in lifestyle, especially in the way you eat, can really lower your chances. Nothing in one food will certainly protect your immune system, non-the-less a balanced nutrient nutritious diet can help make your immune system stronger, less able to develop inflammation, and found readily by your body to combat disease.
Now, let us see which cancer fighting foods can be called the best in helping you prevent cancer and how you can include that in your everyday routine.
1. Fruits and Vegetables: Your First Line of Defense
Fruits and vegetables contain plenty of antioxidants, vitamins, minerals, and fiber, all of which help your cells avoid being destroyed.
Among the best options for foods that fight cancer, there are:
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Broccoli, Cauliflower, Kale, and Cabbage Crops (also known as Cruciferous Vegetables): These have high concentration of sulforaphane, which has been shown to lower the risks of colorectal and prostate cancers.
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Berries (such as blueberry, strawberry and raspberry): The berries have anthocyanins and anti-oxidants that reduce the rate at which the cancerous cells propagate.
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Tomatoes: There is low prevalence on prostate cancer when tomatoes are included because of the content of lycopene in tomatoes.
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Carrots: It is a good source of beta- carotene and it has also been associated with a reduced risk in the development of some cancers like breast cancer and lung cancer.
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Spinach and Leafy Greens: These are the carriers of lutein, folate, and fiber which boost the health of the cells.
Tip: Five to seven portions of vegetables and fruit of different colors every day are targeted. Assuredly the more your colors are numerous and divergent, the more is the range of nutrients.
2. Refined carbs vs. Whole Grains
Finished carbs raise the blood sugar level and also trigger inflammation, two factors that are known to cause cancer. Instead, whole grains have fiber, which promotes digestion and the health of the guts.
A few good ones:
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Oats
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Brown rice
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Quinoa
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Barley
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Bread or pasta of whole wheat flour
The ways they are useful:
The fiber is useful in the maintenance of the digestive system and it can help prevent colorectal cancer. Plant lignans and antioxidants found in the whole grains have been known to prevent the growth of cancer cells as well.
3. Healthy Fats: Omega-3s in particular
Not every fat is bad, in particular, omega-3 fatty acids, with their strong anti-inflammatory effects.
The best omega-3 foods:
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Salmon, sardines, and mackerel are fatty fish.
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Walnuts, flaxseeds, and chia seeds
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Olive in-polyphenol and other antioxidants oil
Studies indicate that prevention of breast and colon cancers could be achieved through diets rich in omega-3.
4. Anti-Cancer Herbs and Spices
Most of the herbs and spices used to cook in traditional Indian cuisine are natural anti-inflammatory and anti-tumors.
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Turmeric: This has curcumin which is a strong anti-inflammatory molecule that has demonstrated its ability to prevent the growth of cancer cells.
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Garlic: Has significant amounts of sulfur compounds, which can be protective to the DNA; can aid in destroying cancerous substances.
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Ginger: Has been known to reduce the rate at which the cancer cells divide as well as enhancing digestion.
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Cinnamon: Rich in antioxidants and possibly decreasing blood sugar levels, thus limiting the energy that the cancer cells consume.
Include them: Add turmeric to curries, soup, and milk. Garlic and ginger are excellent in stir-fries and marinades.
5. Plant-based proteins and Legumes
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Beans, lentils, peas and soy are rich in fiber, have plenty of plant based protein as well as phytonutrients.
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Tofu and tempeh are soy foods that possess isoflavones that can prevent cancer of the hormone nature, including breast and prostate cancer.
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Kidney beans and black beans are a good source of protein, fibres, and antioxidants.
Give it a try: My more mellow version of this would be to substitute meat-based meals on several days of the week with a bean salad, lentil soup, or tofu stir-fry.
6. Tea Herbal Teas Green Tea
Green tea contains high amounts of catechins which are plant compounds that have been examined due to the anti-cancerous properties. It has been associated with reduced chances of liver, prostate, and breast cancer when consumed regularly.
Tip: Replace low-nutritional drinks like juice or sodas with green tea or herbal infusion that contains a lot of antioxidants.
7. Keep Red Meat to a Minimum and Processed Meats at Bay
The excessive intake of processed meat (such as sausages, salami, and bacon) has been associated with cancer in many studies related to the colorectal and stomach cancer. Large amounts of red meat (such as beef and lamb) are also cancer-related.
In case you eat meat, use the following suggestions:
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No more than two or three times a week.
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Please use lean cuts and do not grill or fry them over high flames.
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Switch it out with fish or chicken or plant-based proteins.
8. Reduce on Sugar and Refined Foods
Excessive consumption of sugar also causes obesity which is a risk factor to a variety of cancers. Moreover, the cancer cells are glucose dependent and therefore control of blood sugar is relevant in prevention.
Better choices:
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Avoid sweets and drinks.
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Natural (healthy) sugars (such as dates or fruits) should also be chosen in moderation.
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Also look at foods that are not processed.
9. Alcohol, A Bit Less Is Better
Alcohol has been categorized by WHO as non-genotoxic carcinogen group 1. Even the moderate consumption of alcohol can predispose you to develop cancer of the mouth, throat, liver, breast, and colon.
In case you decide to drink:
Stay in moderation--1 drink in a day for women, 2 in the case of men. And at best, restrict it to as little as possible.
10. Water and Gastrointestinal Health
Water assists in eliminating toxins in the body and aids in all the body metabolism. It also keeps you hydrated, which is essential in controlling a healthy weight that affects cancer prevention.
Further, feed your gut flora with fermented foods such as:
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Curd/dahi
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Kimchi
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Sauerkraut
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Kombucha
These anti cancer foods even boost healthy bacteria in the intestines, which can help improve your immune system and decrease inflammation.
Conclusion
The nutrition you take is very influential in the development of your health and reducing the risk of cancer. There is no ideal food that is preventative of cancer, but a combination of a balanced diet inclusive of whole-foods, adequate physical activity, minimal alcohol consumption, and abstinence of smoking habits, will significantly lower your chances over a period of time.
And not to forget, early diagnosis and professional advice count.
When a cancer diagnosis is faced or when looking to get some advice on how to prevent cancer, it is necessary to consult a specialist. Dr. Pooja Babbar is among the best medical oncologist in Gurgaon who have an experience of over 15+ years in the treatment and guidance of cancer patients. Diagnosed with such a complicated condition and helped by a patient-oriented and caring team of medical professionals and a qualified specialist, many people have finally felt that there is a bright way forward. So, don’t wait, book your call today.
