6 cancer fighting foods to add to one's diet, as revealed by top doc

Despite massive medical advancements in the last few decades, Cancer still remains one of the toughest ailments to fight, with many terminal types having an extremely poor prognosis (chances of survival). However, while cancer is not reversible, it remains largely treatable, provided it is caught early. Not only that, while genes do play a role when it comes to getting cancer, poor lifestyle still remains one of the biggest causes of the condition. The good news is that apart from an overall healthy diet and exercise, there are some foods that too, can prevent cancer. Board‑certified Mayo Clinic physician, Dr. Dawn Mussallem highlights six cancer‑fighting foods that belong on your plate…

Frozen varieties-blueberries, blackberries, and raspberries, are loaded with antioxidants such as anthocyanins, ellagic acid and flavonoids. These bioactive compounds help shield DNA from the damage from free radicals, a primary driver of cancer development. A landmark study found that freeze‑dried berries curbed induced tumors in rodent models by 30‑80 %, including cancers of the esophagus and colon. They act across stages of tumor development mitigating inflammation, facilitating apoptosis of cells, and blocking the angiogenesis that tumors depend upon.

Clinical investigations involving participants at risk for cancers, have confirmed that berry‑derived compounds can influence molecular markers tied to tumor progression. Regularly adding berries to the diet can help prevent cancer.

Kiwi is jam‑packed with vitamin C, dietary fiber and a mix of antioxidants-carotenoids and polyphenols, that together help shield cells from DNA damage. The vitamin C it supplies, also gives the system a lift, and aids the repair of cells that have been harmed.

Emerging evidence points to a correlation between intake of vitamin‑C‑laden fruits like kiwi and a reduced odds of malignancies, notably those affecting the lungs oral cavity and stomach. Eating fresh kiwi regularly provides these protective compounds in a tasty and easy-to-digest form.

Edamame, the baby form of soybeans, is packed with isoflavones, a family of plant‑derived compounds, that double as antioxidants and can hook onto estrogen receptors inside us. A few studies have floated the idea that these isoflavones could trim the odds of cancers such as, breast and prostate malignancies, by tweaking how hormones function.

Edamame, a soy‑based snack, pairs fiber with protein, a combination that helps digestion and assists in weight regulation, both of which are linked to cancer prevention. Eating moderate amounts of edamame as part of a balanced diet offers, cancer-fighting nutrients along with delicious taste and texture.

Beans, a treasure trove of fiber, plant‑derived protein and antioxidants, is excellent for overall health. Consuming fiber is consistently tied to a lowered risk of cancer, likely because it accelerates waste movement through the gut, and may also soothe inflammatory processes. Moreover, beans are rich, in phytochemicals, such as saponins and phenolic compounds, whose anti‑cancer activity has been documented in laboratory studies that show they can hinder the growth of cancer cells.

In addition, beans brim with nutrients that keep the system humming. Adding a mix of beans to meals, can bring cancer‑protective benefits without a hint of unhealthy fats or cholesterol.

Cruciferous vegetables-broccoli, cauliflower and Brussels sprouts are packed with glucosinolates, which our bodies transform into isothiocyanates and indoles. These compounds boost the activity of the liver’s detoxification enzymes, helping to remove potential carcinogens from the body. At the time they serve as antioxidants, that lower inflammation, both of which help lower cancer risk.

Dr. Mussallem suggests munching on some of these vegetables raw, since cooking can sap the enzymes. A brief steam however, still safeguards many of the cancer‑fighting compounds. Consistently eating these vegetables is associated with a lowered risk of cancers, including those of the lung, colon and breast.

Purple sweet potatoes owe their tint to anthocyanins-robust antioxidants that also carry cancer‑fighting capabilities. These compounds temper stress and soothe inflammation, both closely linked to processes. Laboratory experiments have shown anthocyanins can impede the proliferation of cells and even trigger apoptosis (programmed cell death) within tumors.

Alongside the anthocyanins that give them their violet hue, sweet potatoes also pack a solid blend of fiber, vitamins and minerals, that bolster overall health and give the immune system a noticeable lift. By weaving them into other meals, one can naturally tap into the power of these plant pigments.