Foods to prevent cancer: Vegetables with proven cancer fighting abiltiesA growing number of studies are discovering foods to prevent cancer, and several types of vegetables are gaining a reputation as reliable cancer fighters. On this page, we'll outline research related to vegetables that scientists have labeled foods to prevent cancer. To see what researchers say increase the risk for cancer, click here.
Cruciferous vegetables Several components of cruciferous vegetables-- glucosinolates, crambene, indole-3-carbinol, isothiocynates and sulforaphane-- have been shown by researchers to lower cancer risk, according to the AICR. Laboratory studies have found that compounds in cruciferous vegetables stop the growth of cancer cells and tumors in the breast, lung, colon, liver, cervix and endometrium. A research project conducted in Seattle and published in 2000 found that men who ate three or more servings of crucierous vegetables a week were 41 percent less likely to develop prostate cancer than men who at less than one serving of cruciferous vegetables a week. This group of foods to prevent cancer also is high in fiber, which has been shown in numerous studies to be important in reducing risk for colon cancer. One cup of cooked cabbage contains 4 grams of fiber, one cup of cauliflower is 3 grams of fiber, and a cup of brocolli has 2 grams. The American Cancer Society recommends that cruciferous vegetables regularly be included in your diet. Foods to prevent cancer - Carrots One cancer-fighting compound in carrots, called falcarinol, is more effective when carrots are cooked whole, rather than sliced before cooking. In June 2009, scientists at Newcastle University in England released their findings that cooked whole carrots contained 25 percent more falcarinol than carrots that were chopped before cooking. Individuals who participated in a taste test also said they preferred the taste of the carrots cooked whole. Green tea is a proven cancer fighter, according to recent research.
Mushrooms including Reishi, Shiitake and Maitake
A study published in March 2009 that involved 2,000 Chinese women showed that women who ate fresh or dried mushrooms were less likely to have breast cancer. Women who consumed at least 10 grams of fresh mushrooms daily were 64 percent less likely to have breast cancer than women who ate no mushrooms. Participants who ate 4 grams of dried mushrooms every day were 47 percent less likely to have breast cancer compared to women who never ate dried mushrooms. Results were similar in pre-menopausal and post-menopausal women.
Other foods to prevent cancer include berries, grapes, guava and apples. Click here to learn more. In addition, beans are one of the most fiber-rich foods available. A high-fiber diet has been clearly associated with a significantly reduced risk for colon cancer and a somewhat reduced risk for esophogus cancer. A diet high in legumes has been linked to a decreased probability of stomach and prostate cancer.
Dark, leafy green vegetables Cartenoids, also found in carrots, are associated with lower risk for cancer of the mouth, pharynx and larynx. Laboratory projects have found that inhibit the growth of breast, skin, lung and stomach cancer. Intake of foods high in folate can reduce the incidence in pancreatic cancer, AICR reports, and eating a diet high in fiber can lower the risk of colorectal cancer.
Animal studies have revealed that phytochemicals in allium vegetables can slow the growth of cancer in the breast, stomach, esophogus, lung and colon. Red Sweet Peppers
Tomatoes Tomato components, including lycopene, have also been shown in lab studies to halt cancer cells in the breast and lung. Articles related to foods to prevent cancer:
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Cruciferous vegetables (brocolli, brussel sprouts, cauliflower, cabbage, collard greens, bok choy and kale) have been identified by the American Institute for Cancer Research (AICR) as clearly reducing the likelihood of cancer of the mouth, pharanx, larynx, esophagus and stomach. AICR issued this claim in its 2007 report, Food, Nutrition, Physical Activity, and the Prevention of Cancer.
These orange root vegetables are one of the richest sources of cartenoids (including beta-carotene), which are linked to lower risk for cancer of the colon, bladder, cervix, prostate, larynx, esophogus and breast (in post-menopausal women). Researchers have also demonstrated that the compounds in carrots can help lungs withstand the damage from smoking and may have protective properties against lung cancer.
The traditional healing mushrooms-- Reishi, Shiitake and Maitake-- all contain a component called 1,3-beta-glucan, which has been shown in animal studies to slow the growth of tumors and boost the immune system. The Shiitake mushroom also contains a similar component called lentinan, which has a demonstrated ability to stop or slower tumor growth. A study released in 2006 found that White button mushrooms contain phytochemicals that are protective against breast and prostate cancer. The common white button mushroom is rich in selenium, which lowers the risk for lung, stomach, colon and prostate cancer, according to the American Institute for Cancer Research.
It's not surprising to find leafy green vegetables are cancer fighters, we've always been told they are good for you. The AICR says that spinach, kale, romaine lettuce, leaf lettuce, mustard greens, collard greens, chicory and Swiss chard contain the cancer-inhibiting cartenoids, as well as folate and fiber.
Researchers have been avidly studying the healing properties of garlic and have discovered that components in garlic have stopped or slowed the growth of tumors in the prostate, bladder, colon and stomach. In lab studies, one particular garlic phytonutrient, diallyl disulfide, guarded against cancer of the skin, colon and lung. In lab studies, this component also killed leukemia cells.
In January 2004, the journal Cancer Epidemiology Biomarkers and Prevention reported that individuals who ate the most foods with beta-cryptoxanthin reduced their lung cancer risk by more than 30%, compared to those who ate the least of the cartenoid.
