Top 8 must-have Food to reduce the risk of Cancer

Cancer remains one of the deadliest diseases to humans. Many genetic or environmental risk factors are beyond our control, but things like our diet and lifestyle habits can be modified to reduce cancer risk.

Diet plays a crucial role in the prevention of various types of cancer. What you consume can have an immense effect on your body, including cancer risk. For example, having a diet rich in fresh fruits and vegetables can reduce your risk, whereas processed food items can increase the cancer risk multiple times.

World cancer day is celebrated every year on the 4th of February to spread awareness about the risk factors and ways to prevent this disease.

We will briefly discuss the various food items you must include for cancer prevention on this world cancer day. Though there is no magical food claimed to prevent cancer altogether. A healthy combination of the food items mentioned below will undoubtedly reduce the risk of cancer occurrence.

All the food items listed below are readily available, and on this world cancer day, we urge you to include them in your daily diet so that we can move forward to a cancer-free society.

Our recommendation of food items to reduce cancer risk

Kale: Kale is rich in antioxidants and other protective compounds present in cruciferous vegetables. Research shows that it boosts the body's defense system that helps prevent cancer. Kale is also a rich vitamin C source, a potent antioxidant that inhibits carcinogenesis.

Broccoli: Broccoli is a storehouse of phytochemicals that produce protective enzymes against cancer. So next time your parents ask you to eat that bowl of broccoli, nod a yes as it is healthy.

Spinach: Spinach is a rich source of carotenoids that are scavengers of free radicals that damage the cell membrane. Spinach is known to be protective against esophageal cancer.

Beans: Beans are a rich source of fiber and are protective against colorectal cancer.

Tomatoes: Tomatoes are a rich source of lycopene, a defensive weapon against prostate cancer. Studies also show that it boosts the body’s immunity as well. 

Carrots: The principal constituent is beta carotene which prevents cell damage and is also believed to reduce the rate of cancer growth.

Berries: Berries like raspberries and cranberries are high in vitamin C and have strong antioxidant properties, protecting against cancer.

Citrus fruits: Citrus fruits like oranges and lemons are linked with a lower risk of esophageal cancers. These fruits' high vitamin C content makes them a potent protector against cancer.

Some general tips for Cancer Prevention

  • The basic idea is to have a diet that is rich in antioxidants like fresh fruits and vegetables. 

  • Try limiting the intake of processed food items, saturated fat, and fried items. 

  • Being physically active also reduces the risk of cancer

  • Limit alcohol consumption and avoid smoking as it increases the risk of lung cancer.

  • Having a fiber-rich diet can help you prevent colorectal cancer

  • Cut down your consumption of simple carbohydrates as sudden spikes of blood sugar have been linked to prostate cancer as well.

  • Healthily prepare your food after thoroughly washing them.

  • Do not overheat your food, and always heat your oils on low medium flame.


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