Cancer is a class of diseases marked by the uncontrolled growth of cells. Free radicals, thought to play a role in cancer development, are molecules that are missing a single electron; when they enter a cell, they pull electrons from the cell's molecules, damaging them. Foods or substances containing vitamins such as A, C and E are antioxidants that help prevent cell damage. With up to 30 percent of cancers linked to a poor diet, it is crucial to practice healthy eating habits, incorporating plenty of antioxidant-rich fruits and vegetables.
Avocados
Not only are avocados an excellent source of vitamin E and full of heart-healthy monounsaturated fat, but they contain concentrated levels of the powerful antioxidant carotenoid lutein.According to a study in the Journal of Nutritional Biochemistry, carotenoids and tocopherols contained in an extract of avocado inhibited the growth of prostate cancer cells in men.
Cranberries
Certain compounds in cranberries, particularly proanthocyanidins, have been found to be toxic to lung, cervical, prostate, breast and leukemia cancer cells.
Cooked Tomatoes
Technically considered a fruit, tomatoes are a great source of fiber, as well as vitamins C, A and K. Tomatoes also contain high levels of lycopene, which has been shown to decrease the risk for developing colorectal, breast, prostate, endometrial, pancreatic and lung cancers. A meta-analysis of 21 studies published in "Cancer Epidemiology Biomarkers and Prevention" revealed that cooked tomatoes led to a 19 percent reduction in prostate cancer, compared to an 11 percent decrease from raw tomatoes.
Salmon
Salmon is among the richest sources of omega-3 fatty acids DHA and EPA. A study conducted by scientists at Stockholm's Karolinska Instituet revealed that compared to individuals that had don't consume salmon, those that consumed salmon once or more on a weekly basis are at least 43 percent less likely to develop prostate cancer.
Barley
Packed with insoluble fiber and selenium, barley helps prevent breast cancer and colon cancer. Just one cup of cooked barley supplies 52 percent of the recommended daily value for selenium.
Cooked Carrots
Carrots are a known source of beta-carotene, a type of caratenoid.Consumption of foods rich in carotenoids has been linked with a 20 percent decrease in risk for breast cancer in post-menopausal women and an up to 50 percent reduction in the incidence of bladder, cervical, prostate, colon, laryngeal and esophageal cancer.
Mushrooms
Mushrooms are a stellar source of selenium, and vitamins B2, B3 and B5. Mushrooms can reduce breast cancer by monitoring estrogen levels in the body. The concentrated levels of selenium in mushrooms also works with antioxidants to decrease free radicals and has been shown to prevent colon cancer.
Rasberries
With 50 percent higher antioxidant activity than strawberries, plus the presence of ellagitannins, a family of compounds almost exclusive to the raspberry, raspberries are one of the most powerful fruits for cancer prevention.
Collard Greens
These greens are packed with folate and vitamins A, C and K, as well as disease fighters such as lutein, zeaxanthin and isothiocyanatescollard greens. Collard greens function by detoxifying and reducing inflammation throughout the body and consumption can diminish risk for bladder cancer, breast cancer, colon cancer, lung cancer, prostate cancer and ovarian cancer.
Walnuts
Walnuts are another source of omega-3 fatty acids and also contain ellagic acid, a plant compound that detoxifies and traps carcinogens. Hardman and colleagues fed mice a diet whose human equivalent would be 2 ounces of walnuts a day and fed the control group a diet similar to many Americans' diets. They revealed that the group fed walnut had significantly lower incidence of breast cancer tumors, with the tumors being much smaller.
References
- Health Mad: Top Ten Cancer Fighting Foods
- "International Journal of Epidemiology";Dietary Fibre and Risk Of Breast Cancer In The UK Women's Cohort Study Janet E. Cade ,Victoria J. Burley et al.;January 2007
- "The Journal of Nutritional Biochemistry"; Inhibition of Prostate Cancer Cell Growth by an Avocado Extract: Role of Lipid-Soluble Bioactive Substances; QY Lu,JR Arteaga et al.;January 2005
- Cruciferous Vegetable Intake and Cancer Prevention: Role of Nutrigenetics. Cancer Prevention Research Christine B. Ambrosone, Li Tang; March 2009
- Medical News Today; American Association for Cancer Research: Walnuts Linked to Lower Breast Cancer Risk in Mice
