Many people believe that some foods can fight against cancer, and there are various anti-cancer food information on the Internet, which also contains a lot of false information, and patients may be cheated and waste money while seeking hope.
So are there really anti-cancer foods?
The American Institute for Cancer Research is a global leader in cancer prevention research and education. Based on the information in the latest Global Diet and Cancer Study, the Medical Department of Global Oncologist Network gives cancer patients the following dietary recommendations for your reference, and you can call the Medical Department for more anti-cancer dietary guidance.
American Institute for Cancer Research updates 26 cancer-fighting foods
No one food alone can protect you from cancer.
But research shows that a diet rich in a variety of vegetables, fruits, whole grains, legumes and other plant-based foods can help reduce the risk of many types of cancer. In laboratory studies, many minerals, vitamins and phytochemicals have been shown to have anti-cancer effects.
Foods can directly fight cancer
In laboratory studies, many individual minerals, vitamins and phytochemicals have shown anti-cancer effects. There is evidence that the synergistic effect of compounds in the overall diet provides the strongest cancer protection.
Food can indirectly fight cancer
The American Institute for Cancer Research AICR study found excess body fat increased the risk of 12 types of cancer. Vegetables and fruits are relatively low in calories. Whole grains and legumes are rich in fiber, which helps control weight and indirectly reduces the risk of cancer. This is one reason why the AICR recommends using plant-based foods for at least 2/3 of your diet.
How strong are these common foods against cancer? Here are the latest 26 cancer-fighting foods for 2021 from the American Institute for Cancer Research… add some to your daily recipes!
Notes.
Anti-cancer power level I means: strong evidence to support its anti-cancer effect.
Anti-cancer power level 2 means: may have a preventive effect on these cancers.
1. Apple
The apple we eat now is actually a wild apple that originated in East Asia. The genetic diversity of wild apples has led to the evolution of more than 1,000 varieties.
Apples are rich in dietary fiber and vitamin C. One apple contains 10% of the daily recommended amount of dietary fiber and vitamin C. The intestinal flora also uses the pectin in dietary fiber to produce compounds that are beneficial to cells.
The anti-inflammatory and antioxidant quercetin and epicatechin, the anthocyanins contained in red apples, and the triterpenoids contained in apple peels all make for an extremely powerful antioxidant.
Anti-cancer power level 1: colorectal cancer
Anti-cancer power level 2: oropharyngeal cancer, laryngeal cancer, lung cancer
2. Asparagus
There is a lot of information circulating on the Internet about asparagus preventing and treating cancer, which is a misunderstanding and over-promotion of laboratory research results. However, this non-starchy vegetable is indeed an excellent food that is rich in flavonols, inulin, saponins, folic acid and other components that can help reduce the risk of cancer.
Asparagus is best cooked by steaming, roasting, or stir-frying, and can also be eaten raw.
Anti-cancer power level I: Gastrointestinal tract tumors (oral cavity, pharynx and larynx, esophageal, lung, stomach and colorectal cancers)
Anti-cancer power level 2: estrogen receptor negative (ER-) breast cancer, bladder cancer
3. Blueberry
Blueberries are native to North America and are now as popular among fruits as rock stars among singers. One major reason is its ability to enhance memory. The rich anthocyanins also give it its “distinctive” blue color.
Blueberries have the highest antioxidant capacity of any fruit because of their richness in.
anthocyanins, catechins, quercetin, kaempferol and other flavonoids
ellagitannins and ellagic acid
Rosmarinus officinalis and resveratrol
In addition, blueberries are rich in vitamin C, vitamin K, manganese, and dietary fiber.
Anti-cancer power level 1: colorectal cancer
Anti-cancer power level 2: oropharyngeal cancer, throat cancer, lung cancer
4. Broccoli and cruciferous vegetables
Broccoli is the most famous cruciferous vegetable, other famous ones are Brussels sprouts, rapeseed, cabbage, cauliflower, white radish, etc.
Cruciferous vegetables are completely free of starch. Almost every cruciferous vegetable is rich in vitamin C, manganese, and some dark green vegetables also contain vitamin K. In addition, the following nutrients are present.
Broccoli, Brussels sprouts, cauliflower and rapini are all excellent sources of folic acid, a B vitamin.
Broccoli and Brussels sprouts are good sources of dietary fiber and are rich in magnesium.
Broccoli, Brussels sprouts and rapini contain carotenoids, such as beta-carotene.
Anti-cancer power level 1: colorectal cancer
Anti-cancer power level 2: oropharyngeal cancer, throat cancer, lung cancer
5. Kale
Kale is rich in fiber and other nutrients that have the potential to prevent cancer. These compounds enhance antioxidant and DNA defenses and promote healthy cell signaling. Kale is rich in.
Carotenoids
Dietary fiber
Vitamin C
Folic acid
Flavonols
Lignans
Mustard oleoresin
Anti-cancer power level I: Bowel cancer
Anti-cancer power level 2: oral cancer, pharyngeal and laryngeal cancer, esophageal cancer, lung cancer, stomach cancer and colorectal cancer
6. Carrot
Carrots are a very common vegetable and a common side dish at the dinner table. Carrots are rich in nutrients, and in recent years it has been reported that carrots have good cancer prevention and anti-cancer properties.
Carrots contain antioxidants and other phytochemicals that can act as antioxidants. These include.
Beta-carotene and alpha-carotene: carotenoids, which our bodies convert into vitamin A, which is important for boosting immune function while maintaining healthy cells and activating carcinogen metabolizing enzymes.
Lignan, a flavonoid phytochemical that has shown antioxidant, anti-inflammatory and anti-cancer effects in laboratory studies.
Falcarinol and other polyethylenes are being studied for possible anti-inflammatory and other protective effects.
Anti-cancer power level 1: Breast cancer
7. Cauliflower
Nutrition recommends eating more colorful foods, but white cauliflower should not be overlooked. This food is rich in vitamin C, folic acid, and mustard oleoresin, which helps reduce the risk of cancer.
Cancer-fighting power level I: digestive tract cancers
Anti-cancer power level 2: oral cancer, throat and pharynx cancer, esophageal cancer, lung cancer, stomach cancer and colorectal cancer
8. Cherries
Some studies have shown that cherries can relieve headaches and arthritis and gouty arthritis pain.
Both tart cherries and sweet cherries are rich in vitamin C and dietary fiber, as well as the mineral potassium. Tart cherries also contain vitamin A. Anthocyanins give them their antioxidant power and vibrant color.
Anti-cancer power level 1: colorectal cancer
Anti-cancer power level 2: oropharyngeal cancer, throat cancer, lung cancer
9. Coffee
Whether coffee can fight cancer has been controversial, and some studies have shown that coffee can increase the risk of cancer.
Currently, coffee has been removed from the list of “Group 2B carcinogens”, and there is growing evidence that coffee can reduce cancer risk.
The anti-cancer mechanism of coffee is still not particularly clear, and the composition of coffee may change with the beans. Overall, it contains vitamin B and phytoncides, which have antioxidant effects.
It has been shown to.
May prevent: endometrial cancer, liver cancer
May prevent: pancreatic cancer, kidney cancer
10 Cranberries
Cranberries grow in the low-lying bogs of the north and have long been favored by sailors and mariners for its natural ascorbic acid action.
By now you probably know that cranberry juice can prevent urinary tract infections. But for most women, the cranberry’s unique flavor and color have long made it significant beyond food.
It is also rich in vitamin C and dietary fiber. Anthocyanins, ursolic acid and benzoic acid make it an extremely powerful antioxidant.
Anti-cancer power level 1: colorectal cancer
Anti-cancer power level 2: oropharyngeal cancer, throat cancer, lung cancer
11. Flaxseed
Whether in the field of nutrition or medicine, flaxseed is the researcher’s “favorite”.
Flaxseed contains high-quality magnesium, manganese, vitamin B1, dietary fiber, rich in the mineral selenium, can also provide protein and trace elements of copper. Lipids in flaxseed also contains omega-3 fatty acids.
Flaxseed is rich in phytoestrogens such as lignans, so many studies have focused on its ability to prevent breast cancer, and in recent years there has been research on the role of flaxseed in prostate cancer and colon cancer.
Anti-cancer power level: colorectal cancer
12. Garlic
Garlic belongs to the Allium genus, which also includes onions, scallions, and leeks. According to the second edition of the AICR expert report and its updates, garlic may be able to prevent colorectal cancer.
The protective effect of garlic was shown to have a dose-response relationship. In other words, the risk is significantly lower with high intake. aicr experts recommend garlic as part of a balanced plant-based diet.
In animal studies, the components of the onion vegetable slowed cancer development at several stages and in different body sites: stomach, breast, esophagus, colon and lung.
13. Grapefruit
Grapefruit is full of vitamins and phytochemicals, and one grapefruit boosts an adult’s daily requirement of vitamin C. The low calorie count and sweet and sour taste are also enough to make it popular around the world.
Anti-cancer power level 1: colorectal cancer
Anti-cancer power level 2: oropharyngeal cancer, throat cancer, lung cancer
14. Grapes
Both grapes and grape juice are rich sources of resveratrol, a phytochemical with anti-cancer properties.
The skin of grapes contains the most resveratrol.
Red wine contains resveratrol. However, the AICR study found that alcohol is associated with an increased risk of oral, throat, esophageal, breast, colon and rectal cancers (in men) and therefore does not recommend citing wine.
Studies have shown that polyphenols in general and resveratrol in particular have potent antioxidant and anti-inflammatory properties. In laboratory studies, resveratrol has been shown to prevent cancer development in known cellular, tissue and animal models.
In a series of studies, resveratrol blocked the development of skin, breast and leukemia in all three stages of disease (initiation, promotion and progression).
15. Kale
Research has found that carotenoids found in dark green leafy vegetables such as kale act as antioxidants and enhance the body’s own antioxidant defenses. The vitamin C in kale is also a powerful antioxidant that helps inhibit the formation of carcinogens. Rich in.
Β-carotene
Dietary fiber
Flavonols
Folic acid
Mustard oil glycosides
Carotenoids (especially beta-carotene, lutein and zeaxanthin)
Anti-cancer power level I: anaerobic digestive tract cancer, pharyngeal cancer, nasopharyngeal cancer, laryngeal cancer
Anti-cancer power level 2: breast cancer, bladder cancer
16. Oranges
Oranges are one of the most popular citrus fruits that provide antioxidants and other forms of protection against cancer. What makes oranges special is that the juice is much more than the pulp, which is rich in
dietary fiber
Flavanones
Orange peel terpenes
Vitamin C
Anti-cancer power level 1: bowel cancer
Anti-cancer power level 2: digestive tract cancer
17. Legumes: dried beans, peas and lentils
Beans are rich in fiber, phytochemicals, protein, and provide high quality folic acid and vitamin B. They have anti-cancer effects in many ways. Anti-cancer power level 1: colorectal cancer
18. Raspberries
Raspberries can reduce the risk of cancer. The unique combination of high dietary fiber and ellagitannin compounds plays an important role in reducing the risk of cancer. Individual differences in genes and intestinal flora may affect the anti-cancer activity of this berry. Raspberries contain.
Dietary fiber
Vitamin C
Anthocyanins
Ellagic tannins
Phenolic acid
19. Soy
Tofu, soy milk, soy milk and soy fermented products are important sources of protein in our daily life. In addition, soy is rich in phytoestrogens, dietary fiber, potassium, magnesium, copper, manganese and iron.
Soy is also a high quality source of polyunsaturated fatty acids omega-6 and omega-3.
However, due to the richness and diversity of soy food practices, some of them can have varying degrees of nutrient damage during the preparation process and cannot be generalized.
Anti-cancer power level 1: colorectal cancer
Anti-cancer power level 2: breast cancer, lung cancer
20. Spinach
Spinach, kale, lettuce, mustard, chicory and Swiss chard all contain some fiber, folate and various carotenoids such as lutein and zeaxanthin, as well as saponins and flavonoids.
Anti-cancer power level I: oral cancer
Anti-cancer power level 2: breast cancer, skin cancer, colorectal cancer
21. Winter pumpkin
Winter pumpkin, produced in the United States, has a hard skin that differs from summer pumpkin (commonly known as zucchini), with a variety of different textures and flavors. Winter pumpkin contains high quality vitamin A, rich in vitamin C, carotenoids, potassium and dietary fiber.
Anti-cancer power level I: colorectal cancer
Anti-cancer power level 2: oropharyngeal cancer, laryngeal cancer, lung cancer
22. Strawberry
Strawberries are rich in vitamin C, dietary fiber, anthocyanins, phenolic acids (including ellagic acid), butylphenols (mainly resveratrol), etc.
There is evidence that dietary fiber may reduce the risk of cancers of the digestive tract (mouth, pharynx, nasopharynx, larynx, esophagus, lung, stomach and colon) and possibly lung cancer in people who smoke or have smoked.
23. Tea
The teas recommended here are white, green, black, and oolong teas that are traditionally derived from plant leaves, not herbal teas that are derived from roots, seeds flowers, etc.
The nutrients in tea also depend on the type of tea. In general, tea contains caffeine, catechol, theobromine and theaflavin.
Research has focused more on green tea and cancer because of the abundance of epigallocatechin gallate (EGCG) in green tea.
However, by reviewing the past literature, the AICR does not yet give a definite conclusion on its cancer prevention.
24. Tomatoes
Tomatoes have traditionally attracted special attention from prostate cancer researchers because lycopene and its related compounds tend to be concentrated in the prostate tissue. Lycopene is a powerful antioxidant that has shown anti-cancer potential in various laboratory studies, stopping the proliferation of several types of cancer cells, including prostate, breast, lung and endometrial cancers.
Substantial evidence that foods containing lycopene may prevent prostate cancer was found in the second edition of the Diet, Nutrition, Exercise report.
They contain fiber, which is associated with a lower risk of colorectal cancer. the AICR emphasizes the importance of eating a variety of plant-based foods to ensure maximum protection against cancer development. There is no single food that is effective in reducing the risk of cancer.
25. Walnuts
Of all the nut foods, walnuts, which are rich in omega-3, have been studied the most for their anti-cancer effects.
Linolenic acid, ellagic acid, and flavonoids in walnuts are popular anti-cancer ingredients in laboratories, and animal studies have shown that they can slow the progression of breast and prostate cancer. There are also dozens of studies exploring the anti-cancer effects of walnuts.
However, the AICR believes that the evidence proving the anti-cancer effects of nuts is limited and does not give definitive conclusions.
26. Whole grains
Including brown rice, oatmeal, corn, whole wheat bread, barley, buckwheat, dry wheat, millet, sorghum, etc. Whole grain foods contain a complete range of nutrients, including the bran of dietary fiber, starch endosperm, etc.
The superabundance of nutrients in whole-grain foods makes it difficult for researchers to say how it fights cancer and which components fight cancer.
Cancer-fighting power level 1: colorectal cancer
Foods to limit
1. Alcohol
Studies have shown that alcohol consumption increases the risk of many types of cancer. The chance of alcoholic beverages causing various cancers depends on the amount and frequency of alcohol consumption.
Many people believe that the presence of resveratrol in red wine is beneficial to the body, but in fact, the real cause of cancer risk is the alcohol in it, so whether it is beer, wine or liquor, it will increase the risk of cancer.
There is ample evidence that alcohol consumption increases the risk of cancer in the following cancers.
Breast cancer
Colorectal cancer
Esophageal cancer
Liver cancer
cancers of the mouth, pharynx and larynx
Stomach cancer
Two or more alcoholic beverages (30 grams or more) per day increases.
Colorectal cancer
Three or more alcoholic beverages (45 grams or more) a day increases.
Stomach cancer,liver cancer
Up to two alcoholic beverages (up to 30 grams) per day Decrease in.
Kidney cancer
Suggestion: no alcoholic beverages
2. Processed meat
The nitrates or nitrites used in smoked and cured foods can increase the risk of colorectal cancer.
Processed meats include bacon, sausage, hot dogs, pepperoni, ham, corned beef, and more. If you regularly include these meats in your breakfasts, sandwiches or roasts, it’s best to consider switching.
There is strong evidence that the intake of.
Processed meats increase the risk of colorectal cancer
Broad-salted fish increases the risk of nasopharyngeal cancer
Foods preserved through curing increase the risk of stomach cancer
3. Red meat
There is strong evidence that consumption of red meat (beef, pork, lamb) increases the risk of
colorectal cancer
The reason for this is that red meat has more heme iron than poultry or seafood meat, and this particular form of iron can lead to the production of free radicals that damage DNA and promote the formation of nitroso compounds, which can cause cancer-causing damage in the intestine.
Recommendation: Limit red meat
If you eat red meat, limit it to no more than three servings per week. Three servings equals about 350-500 grams (about 12-18 ounces) cooked weight. Eat less processed meats.
4. Sugary drinks
Studies have shown that sugary drinks are a cause of weight gain, overweight and obesity. Being overweight can lead to an increased risk of twelve types of cancer.
Limiting sugary sodas, energy drinks and other sugary beverages can help avoid overweight, obesity and weight gain, thereby reducing the risk of cancer.
There is strong evidence that being overweight or obese in adulthood increases the risk of heart disease
Cancer of the mouth, pharynx and larynx
Esophageal cancer (adenocarcinoma)
Stomach cancer (cardia)
Pancreatic cancer
Gallbladder cancer
Liver Cancer
Colorectal Cancer
Breast cancer (postmenopausal)
Ovarian Cancer
Endometrial Cancer
Prostate cancer (advanced)
Kidney cancer
More weight gain in adulthood increases the risk: postmenopausal breast cancer
Being overweight or obese in adults before menopause lowers the risk of: premenopausal breast cancer
Being overweight or obese between the ages of about 18 and 30 reduces the risk
Pre- and post-menopausal breast cancer
Recommendations: Maintain a healthy weight
Exercise
Eat a diet rich in whole grains, vegetables, fruits and legumes such as beans
Limit ‘fast food’ and other processed foods that are high in fat, starch or sugar
Limit sugar-sweetened beverages
For patients, a balanced diet is more important than supplements, so change your diet and add these natural cancer-fighting foods to your daily recipe.
