10 Foods That Will Help You Prevent Cancer

In the fight against cancer, prevention plays a crucial role. One of the most effective ways to protect yourself against this disease is through a healthy and balanced diet. Discover the list of 10 foods that have been shown to have protective properties against cancer.

Cancer remains a major global cause of death, responsible for nearly 10 million fatalities in 2020. Its impact on health and society is undeniable, and the search for ways to combat it is constant. Among the various strategies explored to reduce the risk of developing cancer, diet has emerged as a significant area of interest.

According to the American Society of Clinical Oncology (ASCO), "Some foods and the vitamins, minerals, and other nutrients they contain can raise or lower the risk of cancer." In this case, we will address the foods determined by Jiménez-Fonseca in his book "Eating to Beat Cancer," written in collaboration with Belén Álvarez Álvarez, a chemist and pharmacist specializing in nutrition, and scientifically backed by the Spanish Society of Medical Oncology.

1. Cabbages: cabbage, broccoli, cauliflower, red cabbage, radishes, turnips, and Brussels sprouts: promote the production of enzymes that block damage caused by carcinogens.
2. Garlic and onion: are anticancer, anti-inflammatory, antiseptic, diuretic, disinfectant, and antihypertensive.
3. Reddish vegetables: tomato, carrot, bell pepper, beetroot, and pumpkin: have unique anti-tumor properties.
4. Citrus fruits: orange, lemon, kiwi, and pineapple: rich in vitamin C and antioxidants.
5. Green vegetables: lettuce, spinach, cabbage, and leek: their green color is due to the presence of chlorophyll, a substance that provides protection against cancer.
6. Red berries: strawberry, cherry, raspberry, and blackberry: their coloration is attributed to beta-carotenes and polyphenols, phytochemical compounds that possess notable antioxidant and anticancer properties.
7. Mushrooms: kawaratake, maitake, shiitake, and champignon: contain medicinal, immunomodulatory, anti-inflammatory, and antitumor properties.
8. Fatty fish: sardine, anchovy, mackerel, trout, tuna, bonito, salmon, eel, mackerel, herring, dogfish, conger, scad, swordfish, lamprey, or pomfret: contain polyunsaturated fat that increases beneficial cholesterol, providing protection against cancer and cardiovascular diseases.
9. Natural yogurt and whole wheat bread: help maintain intestinal flora balance, in addition to providing calcium and sugars.
10. Olive oil: improves intestinal transit.

Regular consumption of these foods, combined with healthy habits such as regular exercise, avoiding excessive consumption of substances like alcohol, not smoking, getting good sleep, drinking enough water, and visiting the doctor is associated with a decreased likelihood of developing cancer. However, it is important to keep in mind that each person is unique, so it is essential to see a health professional who can establish an individualized plan according to their needs.