6 Fruits that can reduce the risk of cancer

 In the United States, half of all men and 1 in 3 women will be diagnosed with cancer in their lifetime.

While certain risk factors are outside of your control, like aging and family history, there are many lifestyle behaviors that can help minimize the risks. For starters, diets rich in plants—such as fruits, vegetables, whole grains, legumes, nuts and seeds—are associated with a reduced risk of developing cancer.

Fruit makes the list, but it sometimes gets a bad rap for being too high in sugar. But the sugar found in fruit is natural, not added sugar. And fruit is low in calories and nutrient-dense. “Fruit contains different types of nutrients, phytochemicals (natural compounds that give them their unique colors), fiber and antioxidants that can assist in the prevention of cancer in a variety of ways,” says a cancer exercise specialist.

Experts agree that there’s no need to avoid fruit—doing so means missing out on key nutrients that may help lower the risk of cancer. Including a variety of colorful fruits also means increased nutrient diversity. Here are six fruits to explore. 

1. Blueberries

“Blueberries have anthocyanins that help prevent DNA damage and may slow cancer development,” says a medical oncologist. The same anthocyanins “are strongly associated with lower levels of inflammation markers in the body,” adds Yates.3

Blueberries are also rich in fiber, providing 3.5 grams per cup.4 “A high-fiber diet is especially important, not only for healthy digestion, regularity and microbiome balance, but also for its potential role in lowering colorectal cancer risk through gut microbiome modulation,” says Kara Siedman, RD, CDCES.5

Sprinkle blueberries into whole-grain pancakes, smoothie bowls or oatmeal.  

2. Avocados

Considered a fruit, avocados are one of the only fruit sources rich in healthy monounsaturated fat. Yates explains, “Avocados, rich in fiber and healthy fats, provide an excellent food source for gut bacteria and help to reduce inflammation in the digestive tract.”

A 30-year prospective study found that men who consumed one or more servings of avocado per week had a 15% lower risk of total cancer compared to those consuming less than one serving per month. In addition, men consuming at least one weekly serving of avocado had a significantly decreased risk of colorectal, lung and bladder cancer.”6 

Smash avocado and use it as a topper for whole-grain toast, whip up some guacamole to dip cut-up veggies in, or mix it with legumes in whole-grain burrito bowls. 

3. Apples

Apples have a lot to offer nutritionally, and most research has focused on their phenolic compounds, which are responsible for the anti-inflammatory, antioxidant and antiproliferative (helps block cancer cell growth) effects in plant foods. Research shows that, on average, apples account for 22% of our total phenol intake. On top of that, the type of phenolic compounds in apples are in a form that’s easier for our bodies to use, compared to those in some other fruits like pears, plums and peaches.7

Raajasekar recommends eating apples because they contain quercetin, a bioactive flavonoid known for its anti-inflammatory, antioxidant and anticancer properties. Most research on quercetin has been conducted in laboratory settings, so more clinical, human research is needed.8

Apples are also a good source of fiber, especially when consumed with the skin on.9 Snack on apples with cinnamon and nut butter, or add them to your favorite overnight oats. 

4. Red Grapes

“Red grapes have polyphenols that may help slow cancer cell growth and prevent cancer,” says Raajasekar. According to the American Institute of Cancer Research, the potential benefits of grapes are likely to come from multiple compounds, including flavonols, phenolic acids, resveratrol, flavonl-3-ols, anthocyanins and proanthocyanidins.

If you don’t like red grapes, you can get some of these compounds in green ones, too. Enjoy them as a delicious and refreshing treat, or pair them with your favorite nuts or Greek yogurt for a nutrient-rich snack. 

5. Kiwi

Two kiwis provide about 112 milligrams of vitamin C, more than 100% of your daily needs.1112 “Vitamin C is an antioxidant believed to protect the gastrointestinal lining from oxidative damage. It also helps to limit cancer-causing agents, like nitrosamines, from being formed. Nitrosamines are derived from heating proteins during meat processing or under the heavily acidic conditions in the stomach,” says Yates. Grab a spoon and eat your kiwi whole, or make it a colorful and delicious addition to your fruit salad.

6. Tomatoes

Tomatoes contain lycopene, a carotenoid that gives tomatoes their beautiful color. “Carotenoids like beta carotene, lycopene and lutein help regulate cell growth,” says Siedman. Research shows that nonstarchy veggies like tomatoes play a role in reducing the risk of oral, lung, stomach and colorectal cancers. But when it comes to prostate cancer, the research is mixed. Some studies suggest that populations who consume more lycopene have a lower rate of prostate cancer, while others show no clear link.

While further research is needed, tomatoes remain a tasty and nutritious fruit to include in your diet. Roast tomatoes and add them to vegetable medleys, salads, sauces, stews and soups. Cooking tomatoes with a little olive oil can increase the absorption of lycopene, thanks to the added fat.

Other Ways to Reduce Cancer Risk

Raajasekar shares some of his top evidence-backed methods to reduce the risk of cancer:

• Exercise regularly: “Physical activity in the form of cardiovascular and strength training and maintaining a healthy body weight for your height, age and frame reduces the risk of some cancers,” says Raajasekar. Research has also found a connection between lower cancer risk and light-intensity movement, such as running errands or cleaning your house, so every little bit helps.
• Protect your skin: Sunlight boosts vitamin D and mood, but sun protection is important if you spend time outside. Most skin cancers are caused by too much exposure to ultraviolet (UV) light, which can damage skin cells. “Using sunscreen prevents sun-related damage that can lead to some skin cancers,” recommends Raajasekar.
• Limit alcohol and don’t smoke: “Avoiding smoking and limiting alcohol consumption are other cancer deterrents,” says Raajasekar. Fortunately, delicious mocktails are trendy, and there are many nonalcoholic beverage options to sip on and enjoy.
• Focus on a nutrient-dense eating pattern: In addition to eating a variety of colorful fruits, Raajasekar recommends adopting a balanced diet rich in fiber, vegetables, healthy fats and minimally processed foods. Focus on eating a variety of colors of plant-based foods.
• Fill up on fiber. Aim to eat a variety of fruits, vegetables, whole grains, nuts and seeds daily. Diets high in fiber are associated with a reduced risk of several types of cancer. Women should aim for at least 25 to 28 grams of fiber per day, and men, 28 to 34 grams per day.
• Keep up with cancer screenings: Discuss age-appropriate screenings with your doctor, as these may vary depending on your medical and family history. “Keeping up with cancer screenings with your doctor is an evidence-backed way to prevent something from turning cancerous,” says Raajasekar.

 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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6 Things to Eat to Reduce Your Cancer Risk

Growing up in Scotland, Nigel Brockton envisioned one day becoming a marine biologist. But after battling a rare and deadly cancer twice before finishing college, he turned to cancer research, determined to help others reduce their risk.

He was ahead of his time. Back then in the early 1990s, despite the American Cancer Society focusing on cancer prevention, many people thought that people got cancer mainly because of inherited genes and bad luck, like being struck like lightning, Brockton says. Non-scientists may still think that way, but research is painting a different picture: about 40 % of all cancers could be thwarted by mitigating certain risk factors, especially through a healthier lifestyle.

Nutrition plays a big role in this lifestyle. Brockton, a cancer epidemiologist for the nonprofit American Institute for Cancer Research, and other scientists have studied links between unhealthy eating and increased cancer risk, and nutritious substitutes to reduce this risk. Meanwhile, cancer is on the rise among Americans under age 50. “By eating more of the good stuff, we have less of the bad,” Brockton says, “and we can start to turn the tide.” 

Choose the right patterns

When Brockton’s career began, researchers were seeking a “magic bullet”—one or two foods that, eaten consistently, could protect cells from turning cancerous. However, “we now know the full dietary package is what matters,” Brockton says. “It’s much more important than individual foods.”

The right dietary patterns help the body suppress mechanisms that lead to cancer: obesity, chronic inflammation, high blood sugar, a poorly functioning immune system, and an unhealthy microbiome—the tiny organisms in the gut.

The best patterns include Mediterranean, vegetarian, and pescovegetarian diets, loaded with plant-based proteins and fibers. They differ radically found in the Standard American Diet, or SAD, dominated by red meat and refined sugars that fuel rather than foil cancer’s mechanisms. 

Yet “nearly the entire U.S. population” eats a SAD, according to the National Cancer Institute. 

Swapping a better dietary pattern drops the average person’s cancer risk by 8-9%, researh shows. A lean body weight reduces it by another 7-8%. Recent research  using a scoring system  developed by NCI and Brockton’s organization, AICR, shows how adopting an overall healthy lifestyle that includes eating more nutritious foods has the biggest effect on bringing down cancer risk, compared to any one specific healthy behavior.

Here are some of the most impactful substitutions. 

EAT LESS: Ultra-processed carbs 

EAT MORE: Healthier carbs

Whole foods with plenty of fiber can help reduce cancer risk. “Fiber is my favorite nutrient for cancer prevention,” says Carrie Daniel-MacDougall, a cancer epidemiologist at MD Anderson Cancer Center. 

Plucked directly from nature, many plant foods provide carbs with a healthy dose of fiber, but frequently the fiber is diminished through ultra-processing en route to your plate. Low-fiber foods, processed with dozens of ingredients, are a sadly common feature of SAD. Examples include instant oatmeal packets, pita bread, white rice, and pasta made from refined flour. If your carbs come mostly from packages with long ingredient lists, you’re likely not getting sufficient fiber to reduce cancer risk.

Trade these carbs for whole plant foods like beans, lentils, and other legumes with high ratios of fiber to carbs. Lentils, for example, can offer 11 grams of fiber per serving. Daniel-MacDougall and her colleagues found links between high-fiber intake and longer survival for cancer patients—and, in animals, fiber increased anti-cancer immune cells. This suggests fiber impedes cancer growth, at least in part, by strengthening the immune system.

If you think of cancer as a trap with several blades, each representing a different mechanism by which the disease grows, fiber seems to have a dulling effect on each sharp point. One blade is immune dysfunction. Another is obesity, which promotes the spread of cancer cells by causing chronic inflammation, among other problems. People who are overweight have higher rates of  13 kinds of cancer.

Studies suggest that diets with ample fiber support a healthier weight—partly because fiber promotes feelings of fullness and less overeating. “It’s important to keep weight within your normal BMI range throughout life,” says Dr. Kala Visvanathan, a Johns Hopkins medical oncologist and cancer epidemiologist. “Data show that even 10 pounds less can help bring down cancer risk.”

Daniel-MacDougall notes that fiber can parry another of cancer’s blades: an unhealthy microbiome. Fiber nourishes the beneficial bacteria in the gut. This supports a thriving microbiome, which lowers inflammation, according to Daniel-MacDougall’s research. 

You don’t have to shun your favorite low-fiber carbs; try having smaller portions. Daniel-MacDougall has researched ways of combining them with higher-fiber options. One intriguing combination: whip white beans or chickpeas into lower-fiber mashed potatoes, while using only half the potato. Some of Daniel-MacDougall’s research participants “wouldn’t touch beans with a 10-foot pole” before they started the trial, she says. That changed with the hidden beans trick. “Now you’re having a dish that’s higher in fiber as well as protein.”

LESS: Lots of red or fake meat

MORE: True plant-based proteins

The classic American dinner plate stars a 10-ounce slab of red meat. Its supporting cast members are buttered mashed potatoes and starchy vegetables like peas. Viewed through the prism of cancer risk, this home-style favorite raises multiple red flags. 

“We see a very consistent association between higher red meat consumption and higher cancer risk,” Brockton says. Steak contains a form of iron that, if eaten frequently over many years, may cause chronic inflammation and damage in the digestive system, raising the risk of colorectal cancer, the 3rd most common type.

You don’t need to avoid red meat (such as beef, lamb, and pork) entirely. Brockton sometimes enjoys steak as his protein source. But he and AICR suggest 12-18 ounces of red meat per week, considerably less than many Americans consume. “Only once in a while,” Visvanathan says. 

Processed meats, such as deli meat, are worse, Brockton says. “They’re more carcinogenic than red meat.” AICR recommends cutting out the cold cuts if possible.

And beware of some meat substitutes, like soy deli meats and veggie hot dogs, with lots  of processed ingredients, Daniel-MacDougall says. “They add all kinds of creepy stuff that may affect gut health and inflammation.” Several of these ingredients may also stimulate the appetite, resulting in bigger meals and weight gain, she adds. 

Try to replace red and processed meats with plant proteins such as tofu, tempeh, and legumes. They’re higher in cancer-protective fiber, without additive chemicals.  

Chicken and fish are smart protein choices, too. Salmon and other fatty fish are high in vitamin D; Visvanathan has researched this vitamin’s role in protecting against breast cancer. Opt for lower-heat cooking methods like steaming or poaching. High heat, such as broiling, can produce carcinogenic compounds, Visvanathan says. 

The New American Plate, a template for the ideal meal developed by AICR, is light on animal meat altogether, calling for only about three ounces, even for chicken and fish. “Meat should be like the condiment,” Brockton says. It’s not the headliner of your plate, just an exciting cameo. 

LESS: Mounds of just one vegetable

MORE: Diverse veggies and fruits

Your plate should feature multiple colorful veggies and whole grains like red lentils or barley. Cruciferous vegetables like broccoli and Brussels sprouts may be particularly beneficial. Have mixed berries for dessert. Regularly eating these plants, with their fiber and anti-inflammatory properties, works to gradually stunt cancerous growth over the years. 

Aim for quantity and diversity beyond “an apple a day” to keep your cancer doctor away. It’s likely that different compounds from various vegetables and fruits, eaten daily, counter cancer synergistically. “Eat more fruits and vegetables of all kinds,” Daniel-MacDougall says. 

LESS: Ultra-processed “plant-based” snacks

MORE: Nuts and unsweetened dried fruit

Some ultra-processed snacks, like chickpea chips and vegan protein bars, are advertised as “plant-based.” Don’t be fooled. “They sit on the shelf and taste delightful but provide almost no nutritional value,” Daniel-MacDougall says.

The refined flour and sugar in these snacks do nothing to reduce disease risk. Technically, even a cookie—Brockton’s personal weakness—is a “plant-based” snack, and “the amount of sugar in some yogurts is crazy,” he notes. Routinely eating foods with these added sugars will spike blood sugar and related hormones, which may cause cancer cells to proliferate over time.

Easing off of your favorite snack is challenging. Approach it gradually. Instead of yogurt with added sugars, drop fresh fruit into plain yogurt; eating this kind of dairy food, in moderation, is linked to a lower risk of colorectal cancer. Brockton also snacks on granola bars. Though processed, they’re healthier than his preferred cookies. Like trail mix with candy? Try a version with just the nuts and dried fruit.

Almonds and walnuts, in particular, have cancer-fighting powers. “Nuts increase your fiber intake, and they have vitamin E and antioxidants that may help with cancer prevention,” says Bradley Bolling, an associate professor of food science at the University of Wisconsin. Bolling found that eating 28 grams of nuts per day—about a handful of almonds or walnuts—is linked to a lower risk of getting and dying from cancer. Dried fruit without added sugars may have a similar effect, though data are limited, Bolling adds. 

LESS: Alcohol and soda

MORE: Coffee and tea

Avoiding alcohol and soda  will take you far in cancer-proofing your diet. “There’s basically no safe threshold for alcohol,” says Teresa Fung, a nutrition researcher at Simmons University. “It increases the risk of cancer in the entire digestive system, from the mouth to the colon, and breast and liver cancer as well.”

Meanwhile, “if you have soda in your everyday life, that is the first one to eliminate,” Brockton says. “It’s the easiest win, with a big impact” on cancer risk.

Substitute tea or coffee. Some research suggests both have anti-cancer effects, though more studies are needed, Fung says.

LESS: Processed condiments

MORE: Healthier, more natural sauces and seasonings

Don’t discount the role of condiments and sauces in your anti-cancer strategy. Cancer risk goes up with regular intake of ultra-processed ingredients, like those found in some sauces. “Try a smear of hummus instead of mayonnaise on your sandwich,” Daniel-MacDougall says. Other flavor-boosting sauces and seasonings with cancer-fighting nutrients: tomato sauce, salsa, olive oil, vinegar, citrus zests,shallots, garlic and flaxseed.  

Be mindful of these principles when dining out. Some fast-casual places offer a reasonably healthy bowl, before suggesting you drench it in multiple ultra-processed sauces, Brockton notes.

Cancer remains unpredictable in many ways. Healthy dietary patterns seem particularly effective for lowering the risks of colorectal, breast, and prostate cancers, but findings about other cancers are less clear. Other lifestyle factors, such as exercise, may be just as important as diet. Living a “perfect life” doesn’t guarantee perfect health, Brockton says, but you can reduce risk substantially—and improve the odds that you’ll  “delay cancer until your 80s or 90s instead of your 40s or 50s,” he says. “That’s a totally different proposition.” 

And while these nutritional patterns relate specifically to cancer risk, they overlap with strategies to prevent other diseases like heart disease and diabetes. “It’s two for the price of one,” Visvanathan says. “You’ll get multiple benefits.”

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs