The word “cancer” is scary. We should all be aware of what we can do to prevent it as it is the second leading cause of death in America.
While early detection is important, some foods and lifestyle habits have been shown to decrease your risk of developing cancer. Here are 11 superfoods that might help you stay healthy:
Vitamin C helps the body absorb iron, and broccoli is a rich source of this vitamin. Additionally, it contains sulforaphane, a compound with proven anti-cancer properties.
Because it reduces blood homocysteine levels, the folate (vitamin B9) found in broccoli helps reduce the risk of disease and stroke.
Vitamin K, which is important for blood clotting and bone health, is also found in broccoli. It’s a good source of fiber, which helps in the maintenance of a healthy digestive system.
2. Brussels Sprouts:
Because Brussels sprouts are a cruciferous vegetable, they contain anti-cancer properties. Additionally, they contain a lot of fiber, antioxidants, and vitamins C and K.
Brussels sprouts can reduce your risk of developing breast cancer, so helping with breast cancer risk factors.
According to one research, women who regularly ate brussels sprouts had a lower risk of breast cancer than those who never ate them or sometimes did.
In the same way, eating these vegetables may reduce your chances of getting prostate cancer by about 30%!
3. Red Grapes:
Resveratrol, a polyphenol with antioxidant properties, is found in red grapes. Antioxidants help in cell defense against free radical damage and may prevent cancer.
Red grapes have resveratrol in their skin, but neither white grapes nor Concord grape juice has it.
In addition to being rich in fiber and potassium, which are both minerals that are known to reduce blood pressure, red grapes may also help prevent heart disease and stroke.
Berries have high amounts of antioxidants, which protect against DNA damage and cancer-causing cell mutations.
They’re also a great source of fiber, which helps your digestive system and can help you avoid constipation. Avoid it at all costs because having a backed-up colon is the last thing you want!
Berries help prevent several diseases, including heart disease, diabetes, and cancer. They are low in calories and high in fiber and antioxidants.
The risk of colorectal cancer is reduced by 20% by eating berries.
5. Kale/ Leafy Greens:
Kale (or other leafy greens) is a good source of folate, vitamin K, and omega-3 fatty acids. It’s also an excellent source of vitamin A.
If you’re not eating enough kale in your diet, consider supplementing with a daily dose.
Kale is also a good vitamin C, manganese, and potassium source. It’s a great source of calcium, magnesium, and iron.
Both pomegranates and apples are rich in antioxidants, which help in the fight against cancer.
Apples have been shown to have a high percentage of polyphenols, an antioxidant that helps protect cells from damage by free radicals.
Additionally, ellagic acid, an antioxidant found in pomegranates, may give protection against some forms of cancer and heart disease.
Both soluble and insoluble fiber, which is included in pomegranates and apples, has been found to reduce cholesterol levels by promoting satiety and regulating bowel movements (feeling full).
Antioxidants like lycopene are rich in tomatoes. This strong antioxidant helps in protecting your body’s health and protects against cancer.
According to a study in the Journal of Nutrition, tomatoes’ lycopene content may be responsible for the lower prostate cancer risk in tomato consumers compared to those who do not consume them.
Another study discovered that women who consumed tomatoes daily had a lower risk for breast cancer compared to those who ate little or no tomatoes.
This may be because they consumed more flavonoids, an antioxidant, or other tomato compounds, which may also help prevent breast development by blocking estrogen receptors on cells that are responsible for creating new cancer cells.
8. Garlic, Onions & Leeks:
Allium vegetables like leeks, onions, and garlic are rich in sulfur compounds. It has been shown that these compounds guard against cancer and other diseases.
Additionally, because they lower blood pressure, they contain anti-inflammatory properties that lower the risk of heart disease.
The chance of getting cancer is reduced by flavonoids because they prevent the growth of abnormal cells.
According to studies, flavonoids can reduce the risk of developing cancer by slowing the formation of tumor cells and preventing them from becoming malignant by blocking their growth signals or stopping their replication.
Legumes are great sources of fiber, B vitamins, and protein. Additionally, they are low in fat and calories, letting you enjoy them guilt-free.
Legumes contain fiber that lowers cholesterol levels in the body, lowering the risk of heart disease for both men and women over the age of 50 and women over the age of 40.
Additionally, they contain iron and folic acid, a nutrient that prevents birth defects (which helps oxygenate your blood).
In Eastern medicine, turmeric has been used for many centuries. Curcumin, which has both anti-inflammatory and antioxidant properties, is present in it.
By blocking some of the hormones involved in tumor development, curcumin also inhibits the growth of cancer cells and may help with the prevention of cancer.
Even though colds and the flu aren’t caused by bacteria, turmeric has been shown to have antibacterial properties, making it useful for fighting off infections like those.
11. Fatty Fish:
In addition to being one of the best foods for heart health, fatty fish is a great source of omega-3 fatty acids.
Among other things, these fatty acids are essential for the growth of red blood cells and brain function.
They also aid in the control of inflammation and the prevention of cell damage caused by free radicals, which can lead to cancers like lung or colorectal cancer.
Try adding them to a smoothie or salad dressing to get your omega-3s from fish oil supplements or foods such as salmon or tuna (which contain wild-caught salmon)!