Revealing 6 groups of foods that prevent cancer, especially for women, with research supporting them. Pay attention to what you eat, it helps your health, reduces inflammation, and repairs cells.
The most popular cancers in women are probably breast and cervical cancers, สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน which are the top killers of Thai women. Choosing healthy foods to keep your body healthy is the starting point for helping to fight cancer. Here are some research-backed groups of foods that every woman should know about!
6 groups of cancer-fighting foods
All kinds of mushrooms
Mushrooms are a wonder of nature in the fungi kingdom. Many mushrooms have more benefits than harms. Many mushrooms have properties that can boost the body’s immune system, fight free radicals, repair damaged cells and prevent cancer.
Research from the International Journal of Cancer recommends eating 10 grams of various mushrooms per day. Mushrooms that are accepted as cancer-preventive and are commonly extracted as dietary supplements include:
- Ganoderma Reishi (Reishi mushroom)
- Shiitake mushrooms
- Cordyceps
- Turkey tail mushroom (Coriolus versicolour)
- Siberian Shelf Mushroom (Chaga)
- Maitake mushroom
Cruciferous vegetables
For example, broccoli and cauliflower. These vegetables are rich in compounds called indole-3-carbinol and sulforaphane, which increase the secretion of estrogen hormones that are associated with breast cancer.
Studies have found that these two compounds can also inhibit the growth of prostate cancer cells. It is popular to eat them by blanching them in boiling water for no more than 2-3 minutes or by eating the fresh sprouts to get a high amount of this important substance. Currently, there are also extracts made in the form of dietary supplements to nourish the body and make it easy to take care of health for people who do not have time.
High fiber, low calorie foods
Research has found that getting at least 10 grams of natural fiber per day can reduce the risk of breast cancer by 7%. The reason for this is that natural fiber helps reduce the concentration of bad estrogen hormones in the body. Foods that are rich in natural fiber and low in calories are found in legumes such as white beans, pinto beans, black beans, kidney beans, pecans, walnuts, and pistachios.
Foods containing phenolic compounds
Phenolic compounds or phenolic compounds are created to benefit plant growth, but they also have properties that are good for human health, namely, they have antioxidant properties that are one of the causes of cancer. Important substances in the phenolic group are found in many plants, such as:
- Catechins in green tea
- Resveratrol in red grape skin and red wine
- Anthocyanins found in berries such as blueberries and grapes
- Capsaicin is found in chili peppers.
- Curcumin is found in turmeric.
- Gingerol is found in ginger.
- Eugenol is found in cloves, lemongrass, and basil leaves.
Hidden Anti-Inflammatory Foods
Foods that reduce inflammation in the body will help reduce the stimulation of acute and chronic inflammation that may be one of the triggers of cancer. It would be great if we regularly consume these foods, such as:
- Fish and fish oil, which are rich in omega-3 fatty acids.
- Olive oil, which is rich in omega-9 fatty acids and polyphenols.
- Turmeric, which is rich in curcuminoids
Foods containing vitamin A
Vitamin A, which we all remember from our childhood, helps nourish the eyes and skin. But in fact, foods rich in vitamin A have also been reported to prevent cancer, such as:
- Cooked tomatoes and winter melon are rich in lycopene.
- Orange-yellow vegetables such as carrots, pumpkins, yellow sweet potatoes are rich in beta and alpha-carotene. Spinach and kale are rich in lutein and zeaxanthin.
In addition to eating well and exercising, it is still necessary to regularly check for signs of physical deterioration as we age. This is because cancer is not only caused by genetics, but the environment around us can also trigger it. As we have seen, people who take good care of themselves still get cancer. Therefore, we should take care of ourselves along with getting health check-ups.