Foods To Eat To Prevent Cancer

 Not all health problems are avoidable, but you have more control over your health than you may think. Research shows that a large percentage of cancer-related deaths are directly linked to lifestyle choices such as smoking, drinking, a lack of exercise, and an unhealthy diet. Avoiding cigarettes, limiting alcohol, reaching a healthy weight, and getting regular exercise are a great start to preventing cancer. But to best support your health, you also need to look at your eating habits.What you eat—and don’t eat—has a powerful effect on your health, including your risk of cancer. Without knowing it, you may be eating many foods that fuel cancer, while neglecting the powerful foods and nutrients that can protect you. For example, a daily serving of processed meat increases your risk of colorectal cancer, whereas eating soy foods such as tofu or edamame can help reduce your risk of breast cancer and eating more fruits and vegetables can lower your risk for a variety of common cancers. By making small changes to your diet and behaviors, you can lower your risk of disease.  If you’ve already been diagnosed, eating a healthy diet can help boost your mood and outlook as well as support your medical treatment at this challenging time.


BROCCOLI:
Broccoli and other cruciferous vegetables such as cabbage, kale, and cauliflower contain phytochemicals called glucosinolates, which produce protective enzymes that are released when you chew the raw veggie, rupturing the cell walls.Your body also produces those enzymes in the intestines.One of the most protective of these enzymes is sulforaphane. "Broccoli is the best source of this particular compound,Scientists are researching how sulforaphane might reduce cancer risk, from detoxifying harmful substances (such as smoke and other environmental pollutants) in the body to operating as a kind of antimicrobial agent by attacking the bacterium H. pylori.

TOMATOES:
The red coloring in tomatoes makes a juicy, ripe one hard to resist and makes them a potential weapon against prostate cancer. That red hue comes from a phytochemical called lycopene, a powerful antioxidant, which is most concentrated in tomatoes. Several studies suggest that a lycopene-rich diet is connected to a reduced risk of prostate cancer. However, researchers aren't yet sure if this is related directly to lycopene itself or some other compound.In laboratory tests, lycopene has stopped other types of cancer cells from growing, including breast, lung, and endometrial (in the lining of the uterus).

STRAWBERRIES:
Berries scoop up disease-fighting honors like kids in sports collect trophies: They just keep multiplying. Research points to possible protection against heart disease and memory decline as well as cancer. In a recent study, berry extracts slowed the growth of cancer cells; specifically, strawberry and black raspberry extracts had the greatest impact on colon cancer cells.Strawberries are rich in antioxidants such as vitamin C and ellagic acid. In laboratory tests, ellagic acid seems to have anticancer properties that rev up enzymes, which destroy cancer-causing substances and slow the growth of tumors.

CARROTS:
One of the easiest vegetables to love, carrots are packed with disease-fighting nutrients. They contain beta-carotene, an antioxidant scientists believe may protect cell membranes from toxin damage and slow the growth of cancer cells. And carrots deliver other vitamins and phytochemicals that might guard against cancers of the mouth, esophagus, and stomach.Some studies suggest carrots protect against cervical cancer, perhaps because they supply antioxidants that could battle HPV (human papilloma virus), the major cause of cervical cancer. Plus, carrots contain falcarinol, a natural pesticide.

SPINACH:
Maybe you've heard that lutein, an antioxidant, is good for your eyes. Research is by no means confirmed, but it might also play a role in guarding against cancer.Spinach is rich in lutein and zeaxanthin, carotenoids that remove unstable molecules called free radicals from your body before they damage it. They're found in spinach and other dark green leafy vegetables, and some studies show they could protect against cancer of the mouth, esophagus, and stomach. An NIH/AARP study of more than 490,000 people found that those who ate more spinach were less likely to develop esophageal cancer. Some studies suggest the carotenoids in spinach and other foods reduce the risk of ovarian, endometrial, lung, and colorectal cancer, too.

WHOLE GRAINS:
The next time you step up to the deli counter, remember this: Bland white bread can't compete with hearty whole wheat in taste or nutrition. Maybe you've heard about revised federal nutrition guidelines that recommend half of all the grains you eat -- rice, cereal, and even chips -- should be whole. That's why even sugary kids' cereals and frozen pizzas are loading up on whole-grain ingredients.