Healthy Eating Habits That May Help Prevent Cancer

Eating broccoli reduces the risk of cancer. This vegetable contains compounds called glucosinolates, which produce protective enzymes in the body. One of these enzymes is sulforaphane, which helps reduce the risk of cancer by eliminating chemicals responsible for cancer. Sulforaphane also targets cancer stem cells that are helpful in tumor growth.

In a 2011 study, scientists at the Linus Pauling Institute at Oregon State University concluded that the sulforaphane found in broccoli helps prevent cancer. Broccoli is also effective in protecting against mouth, breast, liver, lung, bladder, esophageal and stomach cancers. Eat 2 cups of broccoli, boiled or steamed, 2 or 3 times per week.

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Green tea is a popular beverage that may help reduce the risk of various types of cancer. Green tea contains compounds called catechins, epigallocatechin-3-gallate, and epicatechin, which help prevent the growth of cancer cells. Green tea also helps prevent free radicals that damage cells.

According to a study published on green tea and cancer prevention in the journal Chinese Medicine in 2008, green tea shows its protective effects on gastrointestinal, breast, lung, and prostate cancers. However, more prospective studies are needed for this. Drink 3 to 4 cups of green tea daily to reap its anti-cancer benefits. You can also take green tea extract after consulting your doctor.

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This juicy fruit is a good source of lycopene, a powerful antioxidant that helps fight cancer. Lycopene boosts the immune system and protects cells from damage. It also prevents abnormal cell growth. In addition, it is a good source of vitamins A, C and E, which prevent damage from free radicals in the body.

In a study published in the Journal of Nutritional Science and Vitaminology in 2013, researchers found that men who consumed more tomatoes and tomato-based products, both raw and cooked, were less likely to develop prostate cancer. Tomatoes are also effective in reducing the risk of endometrial, breast, lung and stomach cancer. Eat 1 cup of chopped tomatoes on a daily basis. To enjoy maximum anti-cancer benefits, you can also include tomato sauce, paste and juice in your diet.

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Blueberries are rich in cancer-fighting phytonutrients and antioxidants. Blueberries neutralize free radicals that can damage cells and lead to other diseases, including cancer. It also contains vitamins C and K, manganese, and dietary fiber, which also help reduce the risk of cancer. A study published in the Journal of Medicinal Chemistry in 2013 supported blueberries as an anti-cancer fruit.

Blueberries help reduce the risk of various types of cancer, including mouth, ovarian, stomach, liver, prostate, lung, skin, and breast. To reap the anti-cancer benefits, eat half a cup to 1 cup of fresh or frozen blueberries daily.

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Ginger also helps reduce the risk of various types of cancer. Its antioxidant properties prevent the growth of cancer cells. A 2007 study published in the BMC Complementary and Alternative Medicine journal shows ginger's ability to combat uterine cancer. It stops cancer from growing and blocks its ability to spread. In addition, a study published in the British Journal of Nutrition in 2012 found that ginger is effective in preventing prostate cancer.

Ginger may also prevent the onset of colorectal, lung, breast, skin and pancreatic cancers. Drink 2 to 3 cups of ginger tea daily and include ginger in your cooking.

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Garlic contains sulfur as well as components such as arginine, oligosaccharides, flavonoids and selenium, which are beneficial for reducing the risk of various types of cancer. Regular consumption of garlic slows down the progression of cancer cell growth.

A 2013 study by the American Association for Cancer Research concluded that there is a protective association between raw garlic intake and lung cancer. Furthermore, a study published in 2000 in the American Society for Clinical Nutrition journal states that high amounts of raw or cooked garlic provide a protective effect against stomach and colorectal cancer. For anti-cancer benefits, raw and cooked garlic supplements are more effective than garlic supplements. So start consuming garlic to prevent this deadly disease.

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Spinach is a rich source of lutein and is also an antioxidant that plays an important role in protecting against cancer. In addition, spinach contains zeaxanthin and carotenoids that protect your body from free radical damage. Beta carotene, vitamin A, folate and fiber in spinach also play a major role in preventing cancer.

Eat this dark green leafy vegetable regularly to protect against oral, ovarian, lung, endometrial, colorectal, esophageal and stomach cancers. Eat 1 cup of spinach several times a week. Add it to your salad, soup or mixed vegetable juice. Spinach is high in oxalic acid which can prevent the absorption of iron and calcium in the body, so have a glass of orange juice or tomato juice after you eat spinach. Avoid eating spinach if you are on an oxalate-restricted diet.

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Pomegranate – another superfood with anti-cancer benefits, contains a good amount of antioxidants. Its polyphenols, in particular, help control various biological events involved in cancer pathogenesis and progression. Pomegranate is effective in reducing the risk of breast, stomach, liver, skin and prostate cancer. Eat this fruit or drink its juice to fight cancer.

Walnuts reduce the risk of cancer. These healthy nuts contain polyphenols and phytochemicals with antioxidant properties. They are also rich in anti-cancer compounds such as ellagitannins and alpha-linolenic acid. A 2012 American Institute for Cancer Research study suggests that walnuts help prevent breast cancer in animals. It may also reduce the risk of prostate and skin cancer.To reap the anti-cancer benefits, eat 1 ounce of walnuts daily. You can add walnuts to salads, soups.

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Both grapes and grape seed extract are rich in the antioxidant resveratrol that provides anti-cancer benefits. It blocks the action of a protein that causes cancer growth. In addition, the anti-inflammatory properties in grapes prevent two major causes of cancer – chronic oxidative stress and chronic inflammation.

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Furthermore, a 2009 study published in the Journal of Nutrition concluded that both grapes and grape-based products are excellent sources of various anti-cancer agents. Eat a cup of grapes daily. If you choose to take grape seed extract, consult your doctor for the correct dosage.

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