What you eat can drastically affect many aspects of your health, including your risk of developing chronic diseases like heart disease, diabetes and cancer.
The development of cancer, in particular, has been shown to be heavily influenced by your diet.
Many foods contain beneficial compounds that could help decrease the growth of cancer.
There are also several studies showing that a higher intake of certain foods could be associated with a lower risk of the disease.
This article will delve into the research and look at 13 foods that may lower your risk of cancer
1. Broccoli
One test-tube study showed that sulforaphane reduced the size and number of breast cancer cells by up to 75% Trusted Source
Similarly, an animal study found that treating mice with sulforaphane helped kill off prostate cancer cells and reduced tumor volume by more than 50%
Some studies have also found that a higher intake of cruciferous vegetables like broccoli may be linked to a lower risk of colorectal cancer.
One analysis of 35 studies showed that eating more cruciferous vegetables was associated with a lower risk of colorectal and colon cancer
Including broccoli with a few meals per week may come with some cancer-fighting benefits.
However, keep in mind that the available research hasn’t looked directly at how broccoli may affect cancer in humans.
Instead, it has been limited to test-tube, animal and observational studies that either investigated the effects of cruciferous vegetables, or the effects of a specific compound in broccoli. Thus, more studies are needed.
2. Carrots
Several studies have found that eating more carrots is linked to a decreased risk of certain types of cancer.
For example, an analysis looked at the results of five studies and concluded that eating carrots may reduce the risk of stomach cancer by up to 26% Trusted SourceAnother study found that a higher intake of carrots was associated with 18% lower odds of developing prostate cancer
One study analyzed the diets of 1,266 participants with and without lung cancer. It found that current smokers who did not eat carrots were three times as likely to develop lung cancer, compared to those who ate carrots more than once per week
Try incorporating carrots into your diet as a healthy snack or delicious side dish just a few times per week to increase your intake and potentially reduce your risk of cancer.
Still, remember that these studies show an association between carrot consumption and cancer, but don’t account for other factors that may play a role.
3. Beans
Beans are high in fiber, which some studies have found may help protect against colorectal cancer
However, the current research is limited to animal studies and studies that show association but not causation. More studies are needed to examine this in humans, specifically.
4. Berries
Berries are high in anthocyanins, plant pigments that have antioxidant properties and may be associated with a reduced risk of cancer.
In one human study, 25 people with colorectal cancer were treated with bilberry extract for seven days, which was found to reduce the growth of cancer cells by 7%
Another small study gave freeze-dried black raspberries to patients with oral cancer and showed that it decreased levels of certain markers associated with cancer progression
Similarly, another animal study showed that giving rats a berry extract was found to inhibit several biomarkers of cancer
Based on these findings, including a serving or two of berries in your diet each day may help inhibit the development of cancer.
Keep in mind that these are animal and observational studies looking at the effects of a concentrated dose of berry extract, and more human research is needed.
5. Cinnamon
Cinnamon is well-known for its health benefits, including its ability to reduce blood sugar and ease inflammation
A test-tube study found that cinnamon extract was able to decrease the spread of cancer cells and induce their death
Another test-tube study showed that cinnamon essential oil suppressed the growth of head and neck cancer cells, and also significantly reduced tumor size
An animal study also showed that cinnamon extract induced cell death in tumor cells, and also decreased how much tumors grew and spread
Including 1/2–1 teaspoon (2–4 grams) of cinnamon in your diet per day may be beneficial in cancer prevention, and may come with other benefits as well, such as reduced blood sugar and decreased inflammation.
However, more studies are needed to understand how cinnamon may affect cancer development in humans.
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