Cancer-Fighting Superfoods

A few factors known to increase your risk of cancer include aging, excessive smoking, excessive alcohol intake, excessive exposure to the sun, obesity, exposure to harmful chemicals and secondhand smoke, and genetics.

While you cannot control hereditary and some environmental factors, you can still lower your risk of cancer by making healthy diet and lifestyle choices.

A well-planned diet can help prevent many cancers. In fact, there are many superfoods rich in antioxidants and phytochemicals that offer anti-cancer benefits.

1. Broccoli

Eat your broccoli to reduce the risk of cancer. This cruciferous vegetable contains compounds called glucosinolates, which produce protective enzymes in the body.

One of these enzymes is sulforaphane that helps reduce cancer risk by flushing out cancer-causing chemicals. Sulforaphane also targets cancer stem cells that aid in tumor growth.

A 2011 study by scientists at the Linus Pauling Institute at Oregon State University concluded that sulforaphane in broccoli helps prevent cancer.

Broccoli is effective in protecting against mouth, breast, liver, lung, bladder, esophageal and stomach cancers.

Eat about 2 cups of broccoli, boiled or steamed, 2 or 3 times per week.

2. Green Tea

Green tea is a popular beverage that can help reduce the risk of various cancers. The compounds found in green tea, such as catechins, xanthine derivatives, epigallocatechin-3-gallate (EGCG) and epicatechin, help prevent the development of cancerous cells. Green tea even helps prevent free radicals from damaging cells.

According to a 2008 review of studies on green tea and cancer prevention published in the journal Chinese Medicine, green tea demonstrates protective effects on gastrointestinal, breast, lung and prostate cancers. However, more prospective studies are needed.

Drink 3 to 4 cups of green tea daily to reap its anti-cancer benefits. You can even take green tea extracts after consulting your doctor.

3. Tomatoes

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 stops abnormal cell growth. In addition, it is a good source of vitamins A, C and E, which prevent free-radical damage in the body.

In a 2013 study published in the Journal of Nutritional Science and Vitaminology, researchers found that men who ate more tomatoes and tomato-based products, both raw and cooked, were less likely to develop prostate cancer.

Tomatoes are also effective at reducing the risk of endometrial, breast, lung and stomach cancers.

Eat 1 cup of sliced tomatoes on a daily basis. To enjoy the maximum anti-cancer benefits, also include tomato sauce, paste and juice in your diet.

4. Blueberries

Blueberries are rich in cancer-fighting phytonutrients and antioxidants. These berries neutralize free radicals that can damage cells and lead to diseases including cancer. They also contain vitamins C and K, manganese and dietary fiber, which also help in lowering cancer risk.

A 2013 study published in the Anticancer Agents in Medicinal Chemistry journal supports blueberries as an anti-cancer fruit. It also states the need for more preclinical studies to highlight the cancer-preventive ability of blueberries.

These berries help reduce the risk of different types of cancer, including mouth, ovarian, colon, liver, prostate, lung, skin and breast.

To reap the anti-cancer benefits, eat ½ to 1 cup of fresh or frozen blueberries daily.

5. Ginger

Ginger also helps reduce the risk of various types of cancers. Its antioxidant property inhibits the growth of cancerous cells.

A 2007 study published in the BMC Complementary and Alternative Medicine journal demonstrates ginger’s ability to combat ovarian cancer. It works by blocking the cancer from growing, limiting its ability to spread.

Also, a 2012 study published in the British Journal of Nutrition found that ginger is effective in preventing prostate cancer.

This superfood can 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. If you prefer to take a supplement, always consult your doctor first.