According to INCA, inadequate food is the second biggest cause of cancer that could be avoided, second only to smoking.
The prevention of cancer is in healthy lifestyle habits, especially in the diet. Learn which are the most powerful foods for fighting cancer.
A healthy diet is one of the best ways to prevent the appearance of malignant tumors. For this, it is necessary to reinforce the consumption of powerful foods against cancer and avoid those that increase the risk of this disease.
According to INCA, inadequate food is the second biggest cause of cancer that could be avoided, second only to cigarette smoking. It is estimated that their eating habits cause 20% of malignant tumors and 35% of deaths from this disease.
With this in mind, we have prepared a list of foods that you should include on your plate to have a healthier diet and prevent cancer:
1. Spinach
The dark green leafy vegetables bring many benefits to our health, but it is the spinach that stands out the most in cancer prevention. This is because it is rich in substances such as folic acid and vitamin E.
Insufficient folic acid in the body is associated with a higher risk of tumors because it is essential for the functioning of enzymes that maintain the DNA of cells. Thus, when we ingest enough folic acid, we help our bodies to fight the formation of defective cells that could become malignant over time.
Vitamin E, on the other hand, is an excellent antioxidant. In this way, it combats the action of free radicals, which cause DNA damage and can lead to the onset of cancer. Research shows that vitamin E is especially powerful against prostate cancer.
2. Black Grapes
The skin of purple or dark-red grapes is rich in resveratrol. This substance can fight cancer by several mechanisms and enhance the effect of chemotherapy in patients who are already under treatment.
Its mode of action includes the ability to increase the death rate of defective cells, decrease the proliferation of malignant cells, regulate the life cycle of cells, and control the functioning of antioxidant enzymes.
In addition to the fruit itself, resveratrol can be ingested by consuming the juice or wine made from dark-skinned grapes.
3. Brazil Nut
The Brazil nut is an oilseed very rich in selenium, a mineral that acts as an antioxidant and fights free radicals that bind to DNA, damage our genetic material, and cause cancer.
Consuming one Brazil nut a day already supplies the necessary amounts of selenium. Consuming more than two Brazil nuts daily is not recommended, as the mineral can accumulate in the tissues in a harmful way.
4. Garlic
When crushed, as in cooking, garlic cloves produce a chemical reaction that gives rise to a compound capable of reducing the growth and causing the death of defective cells, preventing the formation of a malignant tumor.
Also, garlic contains selenium, vitamin C, manganese, and vitamin B6, which act as antioxidants and combat cell damage caused by free radicals.
Garlic excels in lowering the risks of cancer of the esophagus, stomach, intestine, breast, uterine colon, and prostate.
5. Salmon
Salmon and other oily saltwater fish such as herring and sardines are famous for their high content of omega-3, a fatty acid with high antioxidant power that reduces the risks of cardiovascular disease.
Besides, omega-3 also prevents premature aging of the cells, causing them to reproduce healthily. This reduces the risk of the formation of defective cells that could become malignant, reducing the appearance of cancer.
However, as with the other foods on this list, salmon consumption should be moderate because too much omega-3 in the diet or supplementation can promote the onset or worsen prostate cancer.
6. Guava
Like another yellow, orange, and red fruits and vegetables, the guava is rich in carotenoids, substances that help prevent skin, breast, and prostate cancer. This fruit stands out for being rich in lycopene, a powerful compound that combats the damage caused by free radicals and is not produced by the body.
Also, guava is very rich in vitamin C, which also acts against cancer and enhances chemotherapy. Although orange is the most famous fruit for vitamin C, guava provides five times more of this nutrient.
7. Tomato Sauce
Similar to guava, the tomato is very rich in lycopene. The difference is that, in this case, it stays inside the cells and is released when the fruit is heated. Inside our body, the absorption of lycopene is facilitated by the presence of fats.
Thus, tomato sauce is an excellent food to prevent cancer because it is made from several units of this fruit, goes through the cooking process, and receives oils. But to obtain these benefits, you must use organic tomatoes, completely free of pesticides - unfortunately, this fruit is among the most contaminated by pesticides.
The best way to take advantage of the anti-tumor properties is to make the tomato sauce at home, add olive oil, and avoid preservatives and artificial colors.
Foods That
Increase the Risk of Cancer
As a rule, the foods that most increase the risk of developing a malignant tumor are processed foods. Artificial sweeteners, foods high in fats and sugars, red meat, sausages, and foods full of preservatives and dyes are the most dangerous.
You can eat
some fried food once in a while, for example, but always in moderation. Try to
leave these options aside and prefer the powerful foods against cancer, such as
those presented above, among other fruits, vegetables, legumes, nuts, and whole
grains.
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