Eating for Health—6 Anti-Cancer Foods to Enjoy for Optimal Health

We have to eat—so why not choose foods with anti-cancer potential that boost our optimal health? Although not a replacement for medical treatments, these everyday foods are considered to have anti-cancer properties.

1. Fruits and Vegetables

Various fruits and vegetables, such as leafy greens, blueberries, tomatoes, carrots, garlic, and onions contain antioxidants and nutrients like vitamin C, E, carotenoids, folate, and fiber.

According to a study by Harvard University, women who consume more vegetables and fruits—especially cruciferous vegetables like broccoli and yellow or orange vegetables like carrots—have a lower risk of developing breast cancer.

2. Nuts and Seeds

Nuts and seeds, such as almonds, walnuts, flaxseeds, and sunflower seeds, contain healthy fats, proteins, fiber, and antioxidants.

A study published in Nutrition Reviews found that people who consume more nuts have a lower risk of developing colorectal, endometrial, and pancreatic cancers.

3. High-Fiber Foods

Whole grains, brown rice, oats, and legumes, help promote a healthy digestive system and may reduce the risk of colorectal cancer.

A study published in the American Journal of Clinical Nutrition found that dietary fiber intake can reduce the risk of distal colon (descending colon and rectum) cancer by 38 percent, with the highest efficacy in dietary fiber from grains and fruits.

4. Tea

Green tea and white tea are rich in antioxidants, such as catechins.

Research suggests that catechins have anti-cancer effects. Data from over 50,000 individuals showed that regular tea consumption was associated with a 17 percent reduction in cancer risk.

5. Fish

Fish rich in omega-3 fatty acids, such as salmon, cod, and sardines, are believed to be beneficial for heart health and may be associated with preventing certain cancers.

A study published in BMJ Gut in 2012 demonstrated that a higher intake of omega-3 fatty acids helps prevent colorectal cancer and the adenoma-carcinoma sequence. For cancer patients, omega-3 fatty acid intake can also enhance the effectiveness of chemotherapy.

6. Spices and Herbs

Capsaicin in chili peppers is believed to have anti-cancer potential. Ginger, garlic, cinnamon, and other spices and herbs are also believed to have anti-inflammatory and antioxidant properties.

Scientists are currently developing capsaicin-sustained release formulations for anti-cancer drugs, as published in Pharmacology & Therapeutics.

In addition to chili peppers, a review article published in Nutrients in 2016 indicated that spices such as turmeric, black seed (Nigella sativa), black pepper, and saffron could prevent and treat different types of cancer.

Does Eating Sweet Food Induce Cancer?

Current scientific research has not conclusively proven that sweet foods directly cause cancer. However, consuming excessive sugar increases the risk of certain cancers.

A high-sugar diet can lead to weight gain, obesity, and obesity-related diseases such as Type 2 diabetes and cardiovascular diseases. Research found that obesity is associated with an increased risk of various cancers, including colorectal, pancreatic, esophageal, renal, breast, and endometrial. Approximately four percent to eight percent of cancers are attributed to obesity which also increases the risk of cancer-related mortality by 17 percent.

Furthermore, a high-sugar diet may trigger chronic inflammation and insulin resistance related to cancer development and progression.

Some studies have also found that cancer cells have a higher demand for sugar intake because they rely on sugar for energy. However, this does not mean consuming more sugar directly leads to cancer.

To reduce the risk of developing cancer, it is recommended to maintain a balanced diet, moderate sugar consumption, and ensure an adequate intake of vegetables, fruits, whole grains, and proteins. Regular exercise and maintaining a healthy weight are crucial for cancer prevention.

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