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There are several foods that can be included in the daily, in a varied way, in the diet and that help to prevent cancer, mainly fruits and vegetables, as well as foods rich in omega-3 and selenium.
The anti-cancer action of these foods is mainly due to the fact that they have great antioxidant power in the body, protecting cells from damage caused by free radicals by delaying or inhibiting their oxidation, in addition to preventing mutations in the DNA of cells that favor the formation of tumors .
Some of the foods that can help prevent cancer, whenever included in a healthy and varied diet and associated with healthy lifestyle habits, are:
1. Broccoli
Broccoli is rich in sulforaphanes and glucosinolates, substances that function as antioxidants, protecting cells from changes in DNA at the time of their multiplication. This food also helps to control apoptosis, which is the programmed death of cells, when they have a defect or change in their functioning.
In addition to broccoli, other vegetables are also rich in these substances, such as cauliflower, cabbage, Brussels sprouts, arugula and turnip, and it is recommended that 5 or more servings of these vegetables be consumed per week.
Some scientific studies suggest that the consumption of this food can decrease the risk of several types of cancer, mainly of stomach, lung, colon and breast cancer.
2. Tomato sauce
Tomatoes are rich in lycopene, one of the most powerful antioxidants for the body and which has the most proven effect in preventing cancer, especially in prostate cancer.
Lycopene is found in greater amounts in tomato sauce, with 55.45 mg of lycopene per 100 grams, unlike raw tomatoes, which have 9.27 mg, and tomato juice, which has 10.77 mg of lycopene , in addition to the fact that lycopene absorption is higher when the tomato is cooked.
Lycopene is a carotenoid that guarantees red color to foods such as tomatoes, guava, watermelon, persimmon, papaya, pumpkin and red pepper. Check out other benefits of tomatoes.
3. Beet and purple vegetables
Purple, red, pink or blue vegetables are rich in anthocyanins, substances that also act as antioxidants and that protect cell DNA against alterations, in addition to exerting anti-inflammatory and prebiotic effects in the body.
These substances are present in foods such as red cabbage, red onion, eggplant, radish, beets, as well as fruits such as açaí, raspberry, blackberry, blueberry, strawberry, cherry, grape and plum.
4. Brazil nut
Brazil nuts are rich in selenium, a nutrient that acts in the body as an anti-inflammatory and as a stimulant of the immune system, participating in several processes that improve the functioning of cells and the production of energy in the body. In addition, this mineral has an antioxidant effect in the body, preventing the formation of free radicals.
In addition to breast cancer, selenium helps prevent cancer of the liver, prostate and bladder, and is also present in foods such as meat, poultry, broccoli, onion, garlic, cucumber, cabbage and seafood.
5. Green tea
Green tea is rich in phenolic compounds, mainly flavonoids and catechins, which act as antioxidants and anti-inflammatories, stimulating cell apoptosis, which is the programmed death of cells that present some alteration in their functioning.
In addition, catechins also appear to reduce the proliferation of blood vessels, reducing tumor growth, preventing various types of cancer, mainly prostate, gastrointestinal, breast, lung, ovarian and bladder.
Catechins are also present in green tea and white tea, which are derived from the same plant as green tea, the Camellia sinensis. See other properties of green tea and how to prepare it.
6. Soy
Soy and its derivatives, such as tofu and soy drink, are rich in substances called phytoestrogens, which resemble estrogen, a hormone naturally produced by women from adolescence.
Thus, phytoestrogens compete with the body's hormone, causing a better hormonal balance, preventing the development of cancer cells. An important tip to obtain these benefits is to prefer the consumption of organic soy, which is produced without pesticides and food additives.
However, it is important to mention that people who are at high risk of breast cancer or of developing estrogen-dependent tumors should avoid foods rich in phytoestrogens, as some studies suggest that consumption of this type of food may stimulate the development of this type of food. type of tumor in people at risk.
7. Sea fish
Saltwater fish, such as tuna, sardines and salmon, are rich in omega-3, a healthy fat that acts as an anti-inflammatory in the body. In addition, fish also contain vitamin D, which is linked to better regulation of hormones and prevention of breast, colon and rectal cancer. Learn more about the importance of vitamin D.