7 Best Vegetables You Can Eat to Prevent Cancer

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No single food can help in preventing cancer, but, the right combination of foods may help to make a difference. Therefore, protect yourself from cancer by adding these anti-cancer foods into your diet.

An anti-cancer diet is one of the most important strategy you can use in order to reduce your risk of cancer. The American Cancer Society recommends, that you eat at least 5 servings of vegetables and fruits daily and eat the right amount of food to maintain a healthy weight.

Also, researchers are finding that certain foods that help prevent cancer may be an important part of an anti-cancer diet.

Vegetables That Prevent Cancer:

1. Artichokes

Artichokes are a perfect source of silymarin, which is an antioxidant that may help in skin cancer prevention. To consume these delicious vegetables, peel off the tough outer leaves on the bottom, then slice the bottom, and cut off the spiky top. You can steam or boil until tender, for about 30-45 minutes. Then drain.

Now you can dip each leaf in garlic, vinaigrette or mayonnaise, then gently tear the fibrous covering off with your front teeth, then working your way inward to the tender heart. Lastly, you can gently scoop the bristles from the middle of the heart, then dip in a little lemon juice or butter.

2. Beans

Beans are high in fiber, which some studies have reported may help protect against colorectal cancer.

A study followed 1,905 individuals with a history of colorectal tumors, and found that those who consumed more beans tended to have a decreased risk of tumor recurrence.

While an animal study found that feeding rats navy beans or black beans, and then inducing colon cancer blocked the development of cancer cells by up to 75%.

As per these results, consuming a few servings of beans weekly may increase your fiber intake, thereby lower your risk of developing cancer.

But, the current research is limited to animal studies and also studies that showed association but not causation. Therefore, more studies are needed to examine this in humans, specifically.

3. Broccoli

Broccoli is one of the best known natural cancer treatments and sources of isothiocyanate compounds that fight cancer through neutralizing carcinogens,lowering oxidative stress, and battling toxins. They do this by reducing the poisonous effects of toxins due to a poor diet, heavy metals,environmental exposure, and the aging process.

Also, broccoli is valuable for cancer prevention because of high levels of a phytochemical known as sulforaphane. This disease-preventing compound helps in increasing the activation of enzymes known as phase 2 enzymes that powerfully fight toxins in the body. The sulforaphane is the most potent inducer of phase 2 enzymes of any known phytochemical, and also helps reduce the risk of some of the deadliest forms of cancer, including that of prostate cancer.

4. Carrots

Carrots contain many essential nutrients including vitamin A, vitamin K, and antioxidants. Also, carrots contain high amounts of beta-carotene, which is responsible for its distinct orange color.

Recent studies reveal that beta-carotene plays a vital role in supporting the immune system and may prevent certain types of cancer.

A review of eight studies showed that beta-carotene contains links to a reduction in the risk of prostate and breast cancer.

Another analysis showed that higher consumption of carrots resulted in a 26% lower risk of developing stomach cancer.

5. Garlic

Garlic has sulfur compounds that may stimulate your immune system’s natural defenses against cancer, and also have the potential to reduce tumor growth. Studies have suggested that garlic can reduce the incidence of stomach cancer by as much as a factor of 12.

6. Tomatoes

Research confirmed that the antioxidant lycopene, which is present in tomatoes, may be more powerful than alpha-carotene, beta-carotene, and vitamin E. Lycopene is a cancer-fighting food linked with protection against certain cancers including lung and prostate cancer.

Make sure to cook the tomatoes, as this method releases the lycopene, thereby, making it available to your body.

7. Turmeric

Turmeric is a spice that is well-known for its health-promoting properties. Curcumin, is its active ingredient, which is a chemical with antioxidant, anti-inflammatory, and even anti-cancer effects.

A study reviewed the effects of curcumin on 44 patients with lesions in the colon, which could have become cancerous. After 30 days, at least 4 grams of curcumin everyday reduced the number of lesions present by 40%.

In a test-tube study, curcumin was reported to decrease the spread of colon cancer cells through targeting a specific enzyme that is related to cancer growth.

While another test-tube study reported that curcumin helped kill off neck and head cancer cells.

Also, curcumin has been reported to be effective in slowing the growth of breast, lung, and prostate cancer cells in other test-tube studies.

For the greatest results, aim for at least 1/2–3 teaspoons (1–3 grams) of ground turmeric daily. Use it as a ground spice to add flavor toyour meals, and pair it with black pepper to help boost its absorption.

Sources:
Healthline
Dr. Axe
WebMD

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