Many of us have read or heard that eating certain foods helps fight the appearance of cancer cells , because they have the natural response to this condition.
But how true are these claims? Researchers around the world are constantly investigating the relationship between what we eat and cancer . For this reason, in the following article we will tell you what science suggests on this subject.
What is cancer?
Cancer is a disorganized and uncontrollable multiplication of cells , which can often have serious consequences for the person’s health.
Note: Deaths caused by breast cancer, prostate cancer, and other types of cancers account for a significant number of deaths each year .
What causes cancer? . There are many factors involved that increase the risk of cancer, whether at the molecular, cellular and even environmental level . It is a complex subject, but some studies have observed that certain foods increase or decrease the risk of cancer, depending on their properties.
What are the best foods against cancer?
Next, we will give you a list of foods whose scientific evidence suggests that they may have an anticancer role , thus helping to reduce the risk of developing cancer. Of course, you should keep in mind that the quality of these studies can vary for each one:
1. Broccoli
Vegetables are the main source of antioxidants for our body. In the case of broccoli , it contains sulforaphane , an organic compound found in other cruciferous plants such as cabbage.
Highlights: In animal studies, sulforaphane was shown to decrease cell growth in breast cancer, prostate cancer, and colorectal cancer. However, its study in humans is still very limited. (1)
This vegetable can be prepared in different ways : you can blanch it (that is, submerge it in boiling water for a short time), in the form of stir-fry (preparing it with other vegetables), roast it or even prepare it in the oven. Just add a little salt and it can be an excellent accompaniment to a balanced meal.
2. Garlic
Garlic is rich in allicin , a sulfur compound product of alliin catabolism, which occurs when we cut or crush garlic . Allicin stimulates the action of enzymes that inactivate carcinogens (cancer-causing agents) and inhibits those that activate oncogenes (abnormal genes).
You should know: Garlic is anti-inflammatory and prevents cancer from forming new blood vessels , a mechanism used by tumors for metastasis. (two)
3. Onion
Like the previous one, the onion is part of the Allium family. In this sense, it also helps reduce the risk of cancer. In fact, in a meta-analysis it was observed that the consumption of these vegetables reduced the risk of gastric cancer . (3)
Note: However, other studies did not show the same benefits against other types of cancer , such as esophageal or prostate cancer.
In addition, the onion contains vitamins and minerals , such as potassium . On the other hand, in terms of its consumption, depending on the type of onion, you can roast it, prepare it with sautéed or caramelized vegetables and even prepare a delicious onion soup, as well as add it to your salads.
4. Tomato
The tomato is rich in certain carotenoids , such as lycopene , responsible for its characteristic red color. Regarding its anticancer action, various studies in a select population of men have shown an inverse relationship between the consumption of tomatoes and the development of benign prostatic hyperplasia . (4)
Therefore, a diet that includes foods with lycopene , which you can find not only in tomatoes, but also in papaya and watermelon, is important, since they can reduce the risk of cancer.
To highlight: Its consumption and preparation is versatile, since you can prepare them in the form of sauces, salads and in many dishes.
5. Peppers
A good number of people love bell peppers for their spicy flavor, derived from capsaicin, a compound that may lower the risk of developing colorectal cancer by inducing cancer cell death.
Important: Excessive consumption of peppers can have side effects, since capsaicin is an irritant to the colonic mucosa , which could predispose to a pre-tumor state. We recommend moderate consumption .
6.Kiwi
This fruit can prevent cancer directly and indirectly . Directly, because it contains ascorbic acid , responsible for increasing DNA synthesis and repair. Indirectly, because it provides substrate for the intestinal flora to produce more lactic acid , thus reducing the risk of gastrointestinal cancers. (5)
Tip: You can cut kiwi into pieces and eat it naturally , add other fruits, prepare low-sugar jellies, parfaits or even tropical sauces by mixing it with mango and citrus juice like lemon.
7. Grapes
The important compounds in this fruit are: flavonoids, phenolic acids, resveratrol and anthocyanins . These elements in cellular studies have shown the inhibition of cell growth of certain types of cancer such as throat, lung, skin, breast and prostate. (6)
Noteworthy: Grapes are also antioxidant and anti-inflammatory , although human study remains limited. Additionally, they have a moderate amount of fiber , so you can include them in your diet as snacks that replace less healthy foods, or prepare delicious natural juices.
8. Salmon
Salmon is a sea fish that has the ability to reproduce in fresh water, like other types of fatty fish it contains omega-3 , which is a compound that reduces inflammation and the growth of cancer cells .
In this sense, omega-3 can act as an intercessor against the appearance of hepatocellular carcinoma. In fact, according to a study by Kreimer et al., omega 3 reduces the risk of developing oral cancer . (7)
You should know: The properties of omega-3 extend beyond those that are anti-cancer. It also provides cardiovascular and metabolic benefits , decreasing the size of arteriosclerotic plaques and inflammation of blood vessels, as well as helping to reduce body mass index.
9. Olive oil
Olive oil is an oil derived from the olive tree, which among its health benefits is its possible anti-carcinogenic effect . Whether the connection is linked to the fatty acids in olive oil or the amount of vitamins and antioxidant substances present in it (such as vitamin E, for example) has not been established.
Important: Certain epidemiological studies show that the intake of olive oil, a main component of the Mediterranean diet, could be useful in reducing the risk of lung, colon, endometrial and ovarian cancer. In addition, the benefits of the fatty acids it presents also extends to the cardiovascular and metabolic level. (8)
10. Yogurt
Probiotics are live microorganisms that are administered in order to provide a balance in the intestinal flora , so that yogurt , as well as other fermented dairy products, acts as transport for the consumption of these probiotics.
Note: Some research indicates that probiotics can prevent colon cancer , through the production of short-chain fatty acids that acidify the environment, which translates to a lower risk of developing cancer.
In the same way, several studies in animals have shown that the intake of a portion of yogurt rich in probiotics inhibits the formation and proliferation of tumors . (9)
11. Green tea
Although the studies have been limited and no convincing conclusion has been reached, it has been suggested that moderate consumption of green tea helps lower the risk of developing cancer , particularly when combined with a diet rich in fruits and vegetables .
In this sense, green tea is loaded with polyphenols, such as flavonoids and epigallocatechin. The latter demonstrated potent antiproliferative and antioxidant effects, decreasing the amount of free radicals and the growth of cancer cells through apoptosis (programmed cell death).
You should know: A study published in the journal Nutrients showed that it had marked effects against lung, colorectal, breast, and prostate cancer cells. (10)
12. Nuts
A diet rich in nuts provides the body with vitamin C , vitamin E and folic acid , providing an antioxidant effect that allows the regulation of cell differentiation and proliferation, as well as the regulation of the inflammatory response.
To highlight: Among the components of walnuts are also flavonoids, which can reduce the risk of cancer development by acting as intermediaries, due to their anti-inflammatory and anticancer properties .
Key Findings
- Cancer is the disorganized cell multiplication of a tissue that affects millions of people worldwide, with serious outcomes if not treated promptly.
- Experts suggest that proper nutrition may be a preventative treatment against cancer.
- The consumption of certain foods such as fruits and vegetables (onions, grapes, broccoli, etc.), nuts (walnuts), fish and even beverages (green tea) has been associated with a lower risk of developing cancer.
- In addition, these foods provide other natural compounds (vitamin C, fiber, minerals) that help prevent other diseases.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.