If you have a family history of cancer and want to reduce the risk of cancer, the best way is to follow an anti-cancer diet plan. It is the best way to protect yourself from taking medicines and decrease the intake of chemicals by eating food having strong antioxidant properties.

What you include in your diet can drastically affect your health. While certain foods can improve your health, some items can increase the risk of developing diseases like heart disease, cancer, diabetes, and more. It is shown that diet influences the development of cancer to a great extent. Also, many food items contain beneficial compounds that can help prevent cancer growth. A proper intake of some foods lowers the risk of cancer. Eating the right amount of food and taking five servings of fruits and vegetables daily is essential for an anti-cancer eating plan.

Choosing an anti-cancer diet suggested by Veritalife Australia and including certain products in meals while doing groceries is not everyone’s cup of tea. So, here are some recommendations for food items that might help to lower your risk of cancer.

Consume a variety of fruits and vegetables:

Micronutrients found in fruits and vegetables are known to lower the occurrence of some cancers. Taking enough plant-based foods curbs our sugary and processed meal intake by fulfilling our requirements for sweet snacks.
Mediterranean people always focus on selecting healthier options, such as plant-based fruits and veggies, whole cereals, beans, nuts, legumes, and olive oil, rather than red meat or semi-prepared meals.

Green tea should be taken throughout the day:

It is considered a tumor-fighting beverage, as it is a potent antioxidant, and it plays a significant role in cancer prevention, that includes pancreatic, esophagus, breast, and lung cancer. Researchers have determined that harmless chemicals found in green tea are effective against the enzymes that play a huge part in cancer growth. The anti-tumor component is between 100 and 200 milligrams per cup of green tea. So, make it a part of your anti-cancer diet plan.

Increase the use of tomatoes in your meals:

Tomatoes are rich in one of the strongest antioxidants, lycopene, considered a more well-performing component than alpha-carotene, beta-carotene, and vitamin E. Malignant tumors of prostate and lung cancer get defended by lycopene which works as an anti-cancer substance. Because packaged tomato meals like sauce may help our bodies absorb lycopene more effectively, whole-wheat spaghetti with tomato sauce might be a tasty way to receive your daily intake of cancer-fighting nutrients.

Always choose extra virgin olive oil:

Switch your cooking oil with this monounsaturated oil. In the Mediterranean nations, 50% fewer women are diagnosed with breast cancer when compared to women in the USA. It is because they try to add olive oil to their every meal, and the best way is to consume olive oil as a salad dressing.

Munch on grapes:

Grapes as a snack have the potent antioxidant activin found in their seeds. This cancer-fighting compound found abundantly in wines and cranberry juice, may provide considerable resistance against some cancers, heart problems, and other progressive long-term illnesses.

Use a great deal of garlic and onions:

Garlic and onions have been shown in studies to inhibit the development of carcinogenic compounds, which are strong malignancies that target several organs in the body, most notably the colon, liver, and breasts. Indeed, the more intense the smell of garlic or onion, the more reactive chemical sulfur compounds that inhibit cancer are present.
Enzymes in the aromatic bulbs of garlic may block the production of cancer-causing chemicals in the blood, or they may prevent cancer from spreading. Experts are unsure how often garlic you should eat to prevent cancer, although a clove a day may be beneficial.

Feed on fish:

Fish high in omega-3 fatty acids, such as salmon, tuna, and cod, are rich in healthy fats, which have always been associated with a lower risk of prostate cancer. If you do not consume fish, you should consider including it in your anti-cancer lifestyle diet.

Intake flaxseed:

Eating flaxseed is another option to increase your omega-3 intake.

You can add a fistful to your smoothies or sprinkle some on your yogurt or cereal. Some Studies suggest it reduces the risk of cancer, suggests some studies.

Include veggies like broccoli in your diet:

Broccoli is a cruciferous vegetable and contains sulforaphane which has anti-cancer properties. Include this in a few meals per week. Its cancer-fighting properties bring a lot of benefits. Animal and test tube studies show that it can cause tumor cell death and help reduce its size considerably. Increasing its intake is associated with a lower risk of colorectal cancer.

Consume carrots often:

Carrots form a healthy snack or a delicious side dish. Incorporating this vegetable a few times a week has the potential to reduce prostate, stomach, and lung cancer risks. Some animal and test tube studies in this regard are promising.

Let your meals incorporate beans more often:

Studies have shown that consuming a few servings of dried and cooked beans each week decreases tumor recurrence risk. It is seen in these studies that black beans tend to block cancer cell development by up to 75% in rats. Beans being rich in fiber, are protective against the formation of colorectal cancer and tumor.

Chomp some Berries sometimes:

Consuming two servings of berries daily may inhibit the development and progression of certain types of cancer, according to test tube and animal studies. However, more research on humans is needed to confirm these findings.

Cinnamon extract beneficial:

Cinnamon extract is beneficial for cancer patients. It helps reduce blood sugar and ease inflammation. Test tube and animal studies also show that cinnamon extract has anti-cancer properties and helps decrease the spread and growth of tumors. Flavor your dishes with this anti-cancer food and reduce the risk of cancer.

Chew on crunchy nuts:

Researches show that chewing nuts that have antioxidant properties daily lower certain cancer risks. Brazil nuts rich in selenium help protect against lung cancer, while walnuts decrease the risk of breast cancer and tumor growth. Stock these in your home, and whenever you feel like snacking, just pop a few of these nuts instead of fried foods and chips.

Include turmeric in your cuisine:

Curcumin, an active ingredient in turmeric, has many health-promoting properties. It is also found in animal and test tube studies that it helps reduce a variety of cancer growth. Include it in your cuisine, and you will have a lower risk for cancer.

Ingest citrus fruits:

According to some studies, eating citrus fruits like limes, lemons, oranges, and grapefruits is associated with lower cancer risk. More studies are necessary on how citrus fruits help cancer reduction in the stomach and respiratory tracts.

The bottom line:

Studies and research on the consumption of different food items show that your diet can impact cancer risk. There is a need for further study and research to know which is the best food for preventing cancer. However, it is always advisable to consume whole foods. Pair this with a healthy lifestyle, and you can minimize cancer risk drastically.