Cancer is a difficult disease. Not only because it is a major global health problem affecting millions of people each year. But also because there isn’t one single cause we can point to when it comes to how cancerous cells develop and grow.

 

Therefore, cancer is a systemic disease with numerous causes that usually interact with each other. Important factors include your environment, your genetics and of course your diet.

 

Even though there doesn’t exist a food that will completely eliminate your risk of cancer, we can lower it – often drastically – through a balanced diet, an active lifestyle and a focus on the following foods.

 

 

 

Leafy greens should not only play a big part in any healthy diet because they’re full of vitamins and minerals, they are also rich in indoles, thiocyanates and isothiocyanates, which are biologically active compounds that hinder the formation and growth of cancer cells.

 

Basic dietary guidelines advise adults and teenagers to consume at least 2 cups of dark leafy greens per week and around 1 cup for children between the 4 and 8. However, these are just guidelines and you cannot overdose on greens as they are so rich in nutrients while also being low in calories.

 

So if you want to include them in your diet you can get a lot more.

 

 

 

Broccoli and other Cruciferous vegetables are not only a good fiber source, but also rich in vitamins C, E, and K, minerals and different carotenoids that act as antioxidants in the human body. Also, Broccoli contains a group of substances called glucosinolates, which contain sulfur and are responsible for the characteristic aroma and flavor of the vegetable.

 

When you eat broccoli, glucosinolates are broken down in your GI tract and form biologically active compounds like Indole-3-carbinol or sulforaphane, which have been examined for their anticancer effects. Besides that these compounds protect cells from DNA damage, prevent carcinogens from forming and tumor cell migration.

 

 

 

Another food category you should definitely consider are berries. Not only will you get quite a bit of vitamin A, C, E, out of them, they all have high antioxidant effects – some of the highest of all the foods in the world.

 

Here, raspberries, blueberries, and cranberries should be mentioned in particular because as studies suggest they have the most potential to help prevent cancer.

 

This is due to an antioxidant called pterostilbene, which seems to combat cancer cells and protects healthy cells. In one study, laboratory animals that consume black raspberries had a 60 percent reduction in tumors of the esophagus and an 80 percent lower risk of getting colon tumors.

 

 

 

There are several studies suggesting a link between higher garlic intake and a reduced risk of different types of cancers, especially breast colon and pancreas. These positive effects from garlic may stem from its antibacterial properties or from its characteristic to prevent the formation of cancer cells.

 

The World Health Organization’s recommendations for general health promotion in adults is a daily dose of 2 to 5 g of fresh garlic, which is about one clove or 300 to 1,000 mg of garlic extract.

 

 

 

Tomatoes are not only awesome for pasta sauce, their red coloring might make them a good preventative of cancer especially prostate cancer. The color actually comes from a phytochemical named lycopene which is most concentrated in tomatoes and acts as a strong antioxidant.

 

Lycopene has been observed to stop the growth of tumors by blocking abnormal cell growth and boosting the immune system. Interestingly, to consume as much lycopene as possible you want to eat cooked or processed tomatoes, like tomato juice as this makes the compound more available to your body.

 

Basically, the heat will break down the tomato’s cell walls and make it easier for your body to absorb the substance.