Diet and exercise
can be powerful tools when trying to prevent cancer.
Nearly two-thirds of Americans with cancer survive for more
than five years after diagnosis. Appropriate weight, a healthful
diet, and a physically active lifestyle are particularly important
because survivors' risk for new cancers or other chronic illnesses
are higher than normal.
1. Beans: Beans contain a number of phytochemicals, which have been shown to prevent or slow genetic damage to cells. While this makes beans beneficial for helping to reduce your risk of many types of cancer, specific research has suggested they are especially potent in preventing prostate cancer. As an added bonus, the high fiber content of beans has been connected with a lower risk of digestive cancers.
2. Berries: The two most widely studied cancer-fighting compounds in berries are ellagic acid (richest in strawberries and raspberries) and anthocyanosides (richest in blueberries). Ellagic acid is believed to help prevent skin, bladder, lung, and breast cancers, both by acting as an antioxidant and by slowing the reproduction of cancer cells. The anthocyanosides in blueberries are currently the most powerful antioxidants known to scientists and are beneficial in the prevention of all types of cancer.
3. Cruciferous Vegetables (broccoli, cauliflower, cabbage, kale) Cruciferous vegetables-like broccoli, cauliflower, cabbage, and kale-are rich in a variety of compounds that have been shown to slow cancer growth and development in a number of laboratory studies. Other larger human studies have shown that cruciferous vegetables can help to reduce the risk of lung, stomach, colorectal, prostate, and bladder cancers.
4. Dark Green Leafy Vegetables: Leafy-green vegetables-like romaine lettuce, mustard greens, chicory, and Swiss chard-are rich sources of antioxidants called carotenoids. These compounds scavenge dangerous free radicals from the body before they can promote cancer growth. The vegetables are also rich in folate, a vitamin shown to reduce the risk of lung and breast cancer.
5. Flaxseed: Flaxseed in the form of oil and meal contains phytoestrogens believed to reduce the risk of breast, skin, and lung cancer. Research on the potency of flaxseed as an anti-cancer food is still underway.
6. Garlic (including onions, scallions,
leeks, and chives): Garlic contains a number of compounds
believed to slow or stop the growth of tumors. One such compound,
diallyl disulfide, appears to be especially potent in protecting
against skin, colon, and lung cancer, though it is not known
exactly how it functions.
7. Grapes: Grapes and wine contain a chemical called resveratrol, which has been shown to be a potent antioxidant and anti-inflammatory agent. Resveratrol is thought to work by preventing cell damage before it begins. Red and purple grapes are the richest sources of resveratrol.
8. Green Tea (decaf): Green tea is a rich source of a class of flavonoids known as catechins. Laboratory studies have shown that the catechins present in green tea are able to slow or prevent the development of cancer in colon, liver, breast, and prostate cells.
9. Soy: Soy is rich in isoflavones, compounds that have been shown to protect against cancer of the bladder, cervix, lung, and stomach. Soy also contains components that resemble some of the body's natural hormones. These components may be beneficial in preventing breast and prostate cancers.
10. Tomatoes: The anti-cancer
compound in tomatoes, lycopene, has been shown to be especially
potent in combating prostate cancer. This compound appears
to be more easily absorbed if the tomatoes are eaten in processed
form-either as tomato sauce, paste, or juice. In addition
to preventing prostate cancer, lycopene may also protect against
breast, lung, stomach, and pancreatic cancer.
11. Whole Grains: Whole grains contain a variety of anti-cancer compounds, including fiber, antioxidants, and phytoestrogens. When eaten as part of a balanced diet, whole grains can help decrease the risk of developing most types of cancer.