Scientists recommend foods to reduce cancer risk – 12/05/2023 – Balance

More than 1 in 3 people in the United States, on average, will develop cancer at some point in their life, according to the American Cancer Society [ACS, na sigla em inglês]. Many of these cases can potentially be prevented, says the association, including through dietary changes.

Scientists have a good idea of ​​which foods to avoid to reduce your risk of cancer, such as red and processed meats, fast or ultra-processed foods, alcohol and sugary drinks. But knowing what to eat isn’t always simple, says Johanna Lampe, a cancer prevention researcher at Fred Hutchinson Cancer Center in Seattle.

Countless nutrition studies rely on people accurately remembering what they consumed up to a year ago, Lampe says. Furthermore, she adds, it is difficult to understand how isolated foods can influence your health when they are part of a larger diet. Lifestyle, environment, hormones and genes can also play a role.

No single food can prevent cancer by itself, says Nigel Brockton, vice president of research at the American Institute for Cancer Research in Washington, D.C. But following a healthy diet appears to reduce the risk, he says.

Here are some foods that experts say are worth adding to your plate.

Broccoli and its cruciferous relatives

Cruciferous vegetables like broccoli, Brussels sprouts, cauliflower, and cabbage are rich sources of isothiocyanates, plant compounds that help our cells eliminate toxins and repair themselves, which is crucial for cancer prevention, says Lampe.

Broccoli sprouts, for example, are rich in the isothiocyanate sulforaphane, which can boost our body’s natural defenses against daily cell damage, she added. The compound has been linked to protection against several types of cancer, including prostate, breast, bladder and colorectal.

Research suggests that consuming more than four or five servings of cruciferous vegetables per week is associated with a reduced risk of cancer and other chronic conditions.

Tomatoes and tomato products

Studies have long linked tomatoes to a reduced risk of prostate cancer thanks to their abundant reserves of lycopene, a potent antioxidant that gives tomatoes their red color.

But lycopene may be just one of many compounds in tomatoes that help defend against prostate cancer, said Nancy Moran, assistant professor of nutrition at Baylor College of Medicine in Houston. Limited research has found that lycopene may also protect against other cancers, such as breast, lung, and colorectal.

Working with tomatoes, such as cutting or cooking them, helps us absorb lycopene more easily than when we eat them raw, Moran said. Consuming them with fat also helps. Therefore, eating tomatoes cooked, such as in a sauce, or with a healthy fat, such as olive oil, can help increase the health benefits you get from them.

Beans and other types of legumes

Common bean varieties such as black beans and kidney beans; and legumes, such as chickpeas, dried peas and lentils, are not only rich in protein. They’re also great sources of fiber, which is crucial for gut and immune health, says Brockton.

Fiber is also related to the prevention of colorectal cancer. The bacteria in our gut break down fiber into fuel for the cells lining the colon, keeping them healthy and less likely to turn into cancerous cells, says Brockton.

Henry Thompson, director of the Cancer Prevention Laboratory at Colorado State University, says that in animal and human studies, consumption of beans (and other legumes like chickpeas and lentils) has been linked to the prevention of obesity, which is linked to various cancers. An ongoing human clinical trial is testing whether eating canned beans reduces the risk of cancer.

According to Brockton, the benefits of fiber begin after consuming about 30 grams — or the amount present in about two cups of black beans — per day.

Nuts, especially English walnuts

Nuts are rich in healthy fats, protein and fiber, and studies have found that those who consume them tend to have reduced risks of several types of cancer, especially those of the digestive system.

English walnuts in particular contain exceptionally high levels of plant compounds called ellagitannins, which are converted by our gut bacteria into metabolites that can reduce cancer’s ability to grow and multiply.

John Birk, a gastroenterologist at UConn Health who has performed colonoscopies in clinical trials investigating the benefits of walnuts for colon health, says it was easy to identify a “walnut colon.” The lining of the colon wall “has a healthier appearance, sort of a bright reflection of the light shining on it from the endoscope,” he says.

Studies suggest that eating about a handful of nuts a day is linked to health benefits.

Red fruits

Plump fruits like strawberries, blueberries, cranberries, pomegranates and blackberries are packed with antioxidants, including vitamin C and flavonoids, which help protect cells from stress and DNA damage that can increase your risk of cancer.

Plant compounds called anthocyanins give berries their vibrant colors and anti-inflammatory properties. Reducing inflammation is important because it “is a huge driver of cancer,” says Brockton.

Dorothy Klimis-Zacas, professor of clinical nutrition at the University of Maine, says a growing body of evidence suggests that certain compounds in berries may help reduce cancer’s ability to develop, grow and multiply.

To get the most anti-inflammatory benefits, aim to consume about a half to a cup of fresh or frozen berries (ideally organic) per day, she says.

Garlic

This pungent food contains high levels of allicin, a sulfur compound that is responsible for garlic’s strong odor and cancer-fighting properties.

In a long-term study of more than 3,000 people living in a region of China known for having high rates of stomach cancer, researchers found that for every roughly 1 pound of garlic the participants consumed per year, they had 17 % less risk of developing the disease. That equates to about five cloves of garlic a week, says Wen-Qing Li, a cancer researcher at Peking University Cancer Hospital in Beijing and study author.

Stomach cancer, although declining in the United States, is one of the leading causes of cancer deaths worldwide.

Other studies, mainly in animals, have suggested possible links between garlic consumption and reduced risk of other types of cancer, especially colorectal cancer.

According to Li, consuming raw garlic — pressed into oil to dress salads or in guacamole, for example — will help “keep the flavors and chemicals alive.”