If you want to reduce your cancer risk, eat more of these vegetables
It is assumed that lifestyle habits can prevent 50 percent of cancer events. Amidst the different risk factors for cancer are overweight, obesity, physical inactivity, and low consumption of plant-based foods and a poor diet.
Studies to date clearly show interest in the midst of nutrition and cancer. Recent studies show a 15 percent reduction in the risk of all-cause cancer in subjects who consume more plant-based foods. Studies with more than 100,000 participants reveal that a plant-based diet can greatly reduce the risk of cancer.
In a study in which 7 different studies were analyzed and 362 thousand 114 subjects were evaluated, the World Cancer Research Foundation (WCRF) detected a decrease of approximately 10 percent in cancer risk with only vegetable consumption.
Phytochemicals fight cancer
There are many photochemical compounds in plant-derived foods that have potentially beneficial effects on health. It is known that some of these phytochemicals such as curcumin (a flavonoid found in turmeric), resveratrol (polyphenol found in red grapes and blueberries) and sulforaphane (broccoli, cauliflower or Brussels sprouts) have a strong antioxidant effect and effect against cancer.
These compounds have the ability to activate cellular antioxidant defense systems, reduce DNA damage, manage inflammatory systems and reverse cell damage.
Dietary fiber is also pretty neat in this regard, as it regulates intestinal transit and increases stool volume, reducing the production of bile acids as well as minimizing interaction between cancer cells and the intestinal mucosa.
Vegetables that protect against cancer
There are thousands of scientific studies confirming the medicinal properties of certain vegetable varieties. It is known that some plants contain more than 100 thousand plant nutrients that have the power not only to prevent cancer, but also to prevent cancer growth.
Top 10 foods that fight cancer:
– Red cabbage
Allium genus vegetables
When it comes to anti-cancer activity, Allium vegetables take the first place. In the middle of these are vegetables such as garlic, leeks, onions and spring onions. All vegetables of this genus are considered extremely healthy and have excellent anti-cancer effects.
However, it is known that garlic is the number 1 helper against cancer. It contains a unique component called allyl-sulfur, which, according to research, has a negative effect on various processes in the origin and development of cancer. Studies show that garlic stops the growth of breast cancer, brain tumor, lung cancer, pancreatic cancer, prostate cancer and stomach cancer.
Leek comes quickly behind the garlic. This vegetable of the Allium genus has the strongest effect against kidney cancer cells.
In addition to garlic and leeks, other vegetables of the Allium genus are also known to inhibit the growth of different types of cancer. Recent studies have shown that the risk of colorectal cancer is reduced by up to 80 percent in individuals who frequently consume a variety of Allium vegetables.
Cruciferous vegetables are centered around vegetables such as broccoli, brussels sprouts, cabbage, cauliflower, and sprouts. These vegetables contain anti-cancer elements such as glucosinolates, myrosinase and sulforaphane.
When these vegetables are chopped or chewed, the plant cells are broken down and the myrosinase enzyme binds to glucosinolate. During this event, a chemical reaction occurs, thereby forming the potent anticancer agents isothiocyanates.
These elements are responsible for cleansing and cleansing the body of cancerous elements, destroying cancer cells and roughing their growth.
It is necessary to chop the cruciferous vegetables and chew them properly in order to cause the mentioned chemical reaction to occur. In addition, it is not recommended to cook these vegetables for a long time, because the nutritional elements in them disappear with long-term cooking.
Spinach and beets
In terms of anti-cancer properties, spinach and beets are not far behind Allium and cruciferous vegetables. In addition to plenty of antioxidants and nutrients, spinach also contains beta carotene and lutein, which help protect against cancer.
If you want to protect yourself from cancer, consume beets daily. It comes from betalain matter, which is a dull red-violet color. This powerful antioxidant literally starves cancer and stifles its further growth. Beetroot not only provides a good protection against cancer, but also improves general health.
Legumes contain a large amount of folate. People who do not have enough folate in their diets have an increased risk of developing cancer. Legumes richest in this compound are beans, peas, lentils and chickpeas.
Research shows that increased legume intake reduces the risk of several types of cancer, including stomach, colon, prostate and lung cancer. Beans and lentils contain many phytochemicals that slow or prevent DNA damage caused by cancer.
Ginger and Turmeric
Ginger and turmeric quickly enhance the flavor of almost any dish and have many health benefits. Ginger has powerful anti-inflammatory properties and slows the development of cancer.
Turmeric also belongs to the ginger family and has the element curcumin, which quickly kills cancer cells. Studies confirm that a teaspoon of turmeric daily can be beneficial as a preventative measure against cancer. It has been scientifically proven that turmeric inhibits the growth of colon, liver, stomach, breast, ovary, leukemia and different tumors.
Studies confirm that lycopene is the strongest antioxidant from the set of carotenoids and is most abundant in tomatoes. Lycopene from tomatoes has also been proven to help prostate cancer patients when eaten at least twice a week. Studies show that men who eat more than 10 servings of tomato products a week reduce their risk of prostate cancer by 45%, and those who consume 4-7 servings by 20 percent.
A comparison between women with the highest lycopene levels and women with the lowest levels revealed that women with high lycopene levels were 5 times less likely to develop cervical cancer.
Lycopene is a special feature that inhibits cancer cell proliferation, and preventing it is key to stopping cancer growth. Lycopene can also prevent a normal cell from turning into a cancer cell.