Phytochemicals are the active plant compounds found in various fruits and vegetables that work to suppress oxidative damage to cellular DNA, and their role in cancer prevention has been a significant focus of research. There's strong evidence that several phytochemicals may contribute to cancer prevention. Since different plants have their unique phytochemical its important to "Eat the rainbow for fruits and vegetables" .
1. Berries
Berries, well known as superfoods, are rich in ellagic acid and other flavonoids that have been shown to slow the replication and spread of cancer cells. The flavonoid anthocyanidin offers significant protection against many cancers, especially those of the skin, bladder, lung, esophagus, and breast. You can eat fresh blueberries and add berries to smoothies, breads, and other baked goods.
2. Turmeric
Curcumin is a polyphenol found in the root turmeric. Its most powerful action for reducing the risk of cancer derives from its anti-inflammatory properties. Curcumin can reduce cancer risk in breast, ovary, prostate, colon, and pancreas cells. Curcumin also induces apoptosis in cancer cells without killing healthy cells. One study found that oral doses up to 12 g/day have anti-inflammatory antioxidant and anticancer properties.
3. Carotenoids
Carotenoids are commonly found in orange vegetables and fruits as beta-carotene, and in red fruits and vegetables in the form of lycopene. Carotenoids help reduce cancer risk because they act as antioxidants and help inactivate reactive oxygen species. Dietary carotenoids from food sources have shown promise in lowering the risk of skin, breast, and prostate cancers.
4. Cocoa
Cocoa powder contains high amounts of flavonoids and proanthocyanidins. Cocoa powder has been shown to have antioxidant and anti-inflammatory properties. #Cocoa powder is a lower-calorie substitute for chocolate and you can add cocoa to smoothies, milk, or oatmeal as a powerful cancer-fighting food.
5. Soy Isoflavone
There's strong evidence that consumption of soy-based foods lowers the risk of many cancers, including those of the ovary, bladder, colon, liver, pancreas, lung, head, and neck, as well as lymphoma and leukemia.
6. Cruciferous Vegetables
Cruciferous vegetables such as broccoli, cauliflower, kale, and cabbage contain many powerful cancer-fighting phytochemicals. It's shown promise in preventing hormone-responsive cancers such as breast, prostate, and ovarian.
7. Green Tea
Green tea, which contains flavonols called catechins, has been found to help suppress the development and growth of cancer. The catechins and EGCG in green tea also may inhibit cancer cell proliferation. Much research has been done on the microbiome, green tea ingestion has been found to increase the abundance of beneficial Bifidobacterium spp. in the gut.
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