Foods that lower your cancer risk

Your diet and lifestyle can increase your cancer risk—or decrease it. In fact, some studies show that up to 30% of cancers are largely affected by the food you eat.

The good news, however, is that you can significantly lower your cancer risk just by adjusting your meals. Load up on fruits, vegetables and whole grains. There are so many ways you can do that (a serving of salad, or taking oatmeal instead of eggs for breakfast). Read this article for more foods that can help prevent cancer.

Nutritionists recommend that you take 5 servings of fruits and vegetables every day. The National Cancer experts suggest increasing that to 9, especially those that are rich in antioxidants.

Tomatoes

Studies show that regular intake of tomatoes can dramatically lower your risk for prostate, ovarian and cervical cancer. That’s because it contains lycopene, a very potent cancer-fighting chemical. Lycopene is best preserved in processed tomatoes, such as those found in ketchup and tomato paste.

Broccoli Sprouts

Broccoli contains sulforaphane, which has been linked to a lower risk for stomach, skin and breast cancer. You can also find this chemical in cabbage, cauliflower and brussel sprouts—albeit in lower concentrations.

Berries

Berries are an excellent source of an antioxidant called anthocynanin, which can help lower your risk for colon and esophageal cancer.

Soybeans

Tofu is an excellent source of protein, and a favorite diet food because it’s a low calorie, low fat substitute for meat. Here’s another reason to love tofu: its isoflavones protect cells from the harmful effects of estrogen, thus minimizing your risk for breast cancer. (Read 7 reasons to eat tofu.)

Green and black tea

There are at least 14 benefits of green tea, and one of the best is that its catechins can inhibit cancer growth and minimize your risk for stomach cancer, skin cancer and liver cancer.

Pumpkin

Betacarotene is a well known antioxidant. It can be found in great concentrations in pumpkin (hmm, an excuse to have a second serving of pumpkin pie?). You can also find it in carrots, sweet potatoes, and red and yellow peppers.

Spinach

Of all the green leafy vegetables, spinach has one of the most cancer-fighting nutrients: lutein and vitamin E. Studies link these two nutrients with a lower risk of ovarian, liver and prostate cancers.

Garlic

Garlic may not ward off vampires, but it can prevent the horrors of breast, stomach, and esophagus cancer. Some say that mincing garlic about ten minutes before it is actually cooked can maximize its cancer-fighting benefits.

Pineapple

Vitamin C is an excellent antioxidant, so load up on citrus fruits! But of all the fruits, pineapple may be your best bet. Aside from being rich in Vitamin C< it contains bromelain—which can help prevent breast and lung cancer.

Apple

Apples are rich in quercetin, which may lower your risk for lung and prostate cancer, and slow down the growth of cancer cells. So yes, an apple a day can keep the doctor away!

Photo from bluebell25.wordpress.com