Changes in genes that control how our cells work, especially how they grow and divide, are what cause cancer. The International Agency for Research on Cancer (IARC) estimates that there were 19.3 million new cases of cancer and 10 million deaths from cancer worldwide in 2020. Due to population growth and aging, the global burden is anticipated to rise to 27.5 million new cases and 16.3 million deaths by 2040.
Eating a healthy, balanced diet can help to lower your risk of cancer. Here are five foods that may help to reduce your risk of cancer:
Leafy green vegetables: Leafy green vegetables, such as spinach, kale, and collard greens, are packed with antioxidants and phytochemicals that can help to protect cells from damage. These nutrients may help to reduce the risk of several types of cancer, including breast, lung, and colon cancer.
Berries: Berries, such as strawberries, raspberries, and blueberries, are rich in antioxidants and other phytochemicals that may help to prevent cancer. These nutrients may help to protect cells from damage and reduce inflammation, which can contribute to the development of cancer.
Cruciferous vegetables: Cruciferous vegetables, such as broccoli, cauliflower, and cabbage, contain compounds called glucosinolates that may help to prevent cancer. These compounds may help to protect cells from damage and inhibit the growth of cancer cells.
Nuts and seeds: Nuts and seeds are rich in nutrients that may help to protect against cancer. For example, almonds and sunflower seeds are high in vitamin E, which may help to reduce the risk of breast and prostate cancer. Walnuts and flax seeds are high in omega-3 fatty acids, which may help to reduce inflammation and prevent cancer.
Whole grains: Whole grains, such as whole wheat, oats, and barley, are a rich source of fiber and other nutrients that may help to prevent cancer. For example, the fiber in whole grains may help to reduce the risk of colorectal cancer.
In addition to eating a healthy diet, it is also important to maintain a healthy body weight, avoid tobacco and excessive alcohol consumption, and get regular exercise to help lower your risk of cancer. By incorporating these foods into your diet and making other healthy lifestyle choices, you can help to reduce your risk of cancer.
(DISCLAIMER: Any views expressed are the author’s own and have nothing to do with OTV’s charter or views. OTV does not assume any responsibility or liability for the same.)