11 FOODS THAT PREVENT CANCER (IN CHILDREN AND ADULTS) - NUTRITION - 2024

There are foods that prevent cancer due to their nutritional, antioxidant, anti-inflammatory properties, squalene, polyphenols, tocopherols and other compounds. The human being, throughout its evolutionary history has always been concerned about its health, looking for the best habits and remedies to improve it.

Nowadays there are more people who with simple habits help prevent diseases as harmful as cancer. It is clear that we must watch what we eat, since the chances of suffering from cancer can be greatly increased by ignoring this simple fact.

Being overweight or obese is also linked to an increased risk of different types of cancer, including cancer of the pancreas, breast or colon. And now we ask ourselves, what can a simple food have to reduce the chances of suffering from cancer?

Well, some of the anticancer foods contain, among other beneficial components, phytonutrients, vitamins and minerals. As specified by nutritionist Anna Taylor, these nutrients help protect the body against carcinogens in the environment and reduce DNA damage.

11 foods that prevent cancer

Here is a list of 11 foods that help prevent this type of disease:

1. Wine

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More than its consumption for pure pleasure, wine can have very beneficial consequences for our health. A 2015 study by the University of North Carolina found that people who regularly consume anthocyanidins and flavonoids, found in wine, are 57 percent less likely to develop esophageal cancer than those who do not. they try a sip.

Other compounds like flavonoids, antioxidants found in grape skins, may also influence gene expression to reduce cancer risk, according to research conducted in 2015.

The key, however, is in moderation. Nutritionist Anna Taylor thus recommends that men and women should drink no more than one or two small glasses of wine per day, respectively, if they want to keep their cancer risk low.

2. Green tea

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It is incredible how many properties a simple green tea leaf can contain. According to research published in The Journal of Nutritional Biochemistry, drinking green tea prevents skin cancer, which manifests itself more easily.

This product is rich in epigallocatechin gallate or EGCG, a polyphenol that has intense antioxidant powers and that also helps protect DNA from damage by carcinogenic compounds, according to the National Cancer Institute in one of its publications.

In some studies carried out in animal laboratories, it has been shown that the EGCG polyphenol found in green tea can slow the growth of cancer and can even cause the death of cancer cells.

3. Salmon

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Men who eat this fatty fish at least once a week are up to 57 percent less likely to develop prostate cancer, compared to men who do not eat it, according to a study published in the International Journal of Cancer.

The consumption of this fish, along with the rest of fatty fish, does not benefit only men. According to research developed in 2015 by the University of Kansas Medical Center, women who receive their portion of fatty acids rich in omega-3 enjoy a lower risk of breast cancer.

This is possible due to EPA and DHA, two types of omega-3 fatty acids found in these types of fish. Both can greatly reduce the ability of other harmful fats to stimulate inflammation in the body according to the researchers.

4. Brazil nuts

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These seeds, although apparently they look like nuts, contain a very high content of selenium. This dietary mineral contains powerful antioxidant properties, linked to a lower risk of stomach, bladder and prostate cancer.

According to a review carried out in 2014 by the American University of Cochrane, the consumption of this type of seeds can reduce the risk of mortality from cancer by up to 60 percent.

In its adequate measure, a handful of these seeds constitutes 10 percent of the recommended daily fiber and with its consumption we could get many benefits for our organism.

5. Tomatoes

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Yes, this type of food so present in our Mediterranean diet can also reduce the risk of suffering from cancer. This is due to lycopene, an antioxidant present in tomatoes that gives them their characteristic red color.

It can help stop breast cancer before it starts, according to 2015 research by the Journal of Cancer Prevention.

On the other hand, beta-carotene and vitamin C also present in tomato have been linked to a lower risk of esophageal cancer. The key to getting the most out of your tomatoes is to raise the temperature, something we often do when we cook them.

This improves the body's ability to absorb lycopene, thus reducing the risk of cancer as mentioned in the British Journal of Nutrition.

6. Black raspberries

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Although their appearance may be similar to that of blackberries, these delicious fruits contain beneficial properties to fight cancer. Researchers from Ohio State University mention that antioxidants in black raspberries can penetrate tumors that form in mouth cancer to slow their growth.

In addition, black raspberries, along with red fruits in general, are rich in vitamin C, fiber and ellagic acid, essential to help protect our body from possible cancer.

7. Broccoli

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Broccoli, along with cabbage, Brussels sprouts, and cauliflower, is rich in phenethyl isothiocyanate. So much so that it has beneficial properties to reduce prostate cancer in men, according to research in Molecular Nutrition & Food Research conducted in 2016.

Researchers mention that this property of broccoli can fight cancer by acting inside and outside the genes of a person to improve their body.

As mentioned in the research, “Cruciferous vegetables contain glucosinolates and indoles, which are phytonutrients that appear to reduce the risk of various types of cancer by decreasing inflammation, inhibiting enzymes that are pro-carcinogenic and by stimulating those that they are anti-cancer ”.

To this must be added that in order to increase its beneficial properties against cancer, it is suggestive to accompany its consumption together with that of tomato, whose combination increases the process and beneficial effects for our body.

8. Soy milk

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Soy foods contain countless phytonutrients and other beneficial substances to reduce cancer, and soy milk was not going to be less. The largest of them seems to be isoflavones, which are compounds that, by blocking them naturally, are able to reduce the cells that produce breast cancer, thus reducing the growth of estrogen-dependent tumors.

We take as an example a study of 97,275 women, which found that those who consumed soy milk daily greatly reduced the risk of ovarian cancer.

On the other hand, the Shanghai Women's Health Study shows that those who consume soy during adolescence and early adulthood reduce their risk of developing breast cancer before menopause by 60 percent.

9. Coffee

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Did you think that a product as common as coffee could have beneficial properties against cancer? Well it's true.

According to a study by the University of Minnesota among 63,257 men and women, we can extract that daily coffee consumption significantly reduces the risk of gastric cancer, especially in women.

Coffee is rich in various phytonutrients and compounds that serve as antioxidants, anti-inflammatories and other functions capable of protecting our body against cancer. In turn, it is associated with the reduction of endometrial, correctal and liver cancer, as well as skin cancer, to a lesser extent than with gastric cancer.

In fact, this study mentions that coffee has become the number 1 source of antioxidants most present in the American diet, and with its beneficial properties it was not surprising.

10. Olive oil

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It was clear that our wonderful liquid gold had to have a place on this list. This is due to its compounds, such as squalene, polyphenols, and tocopherols that provide antioxidant and anti-inflammatory benefits.

These properties are capable of greatly reducing the risk of developing breast cancer, according to an Internal Medicine study conducted in Philadelphia.

It is essential to opt for such a valuable product whenever possible, since the beneficial properties for our body are endless. At the same time, it is the least processed way to make oil and therefore retains the most nutrients that help fight cancer.

11. Turmeric

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This spice is one of the ingredients in yellow curry and is one of the most powerful natural anti-inflammatories that exist. It is often used as a colorant and one of its main constituents is curcumin.

Well, this spice has anti-inflammatory, antithrombotic, cholesterol-lowering, hepatoprotective, antimicrobial, antioxidant and of course anticancer properties.

According to some recent research, it has been proven that curcumin reduces the growth of a large number of tumors such as colon, liver, stomach, breast, ovarian and leukemia, among others.

At the same time, it is a great ally since it favors the elimination of cancerous substances, helping our body to produce glutathione with great antioxidant power at the same time.

Finally, it should be noted that some studies rate its value as up to three hundred times more potent than vitamin E.