Several large studies have found that people who eat more garlic are less likely to develop various kinds of cancer, especially in digestive organs such as the oesophagus, stomach, and colon. Ingredients in the pungent bulbs may keep cancer-causing substances in your body from working, or they may keep cancer cells from multiplying. It's not clear how much you need to eat to prevent cancer, but a clove a day may be helpful.
As a tasty treat, berries are hard to beat. But their juicy goodness also may make them one of the foods to fight cancer. Berries contain particularly powerful antioxidants, meaning they can halt a naturally occurring process in the body that creates free radicals that can damage your cells. Compounds in berries may also help keep cancers from growing or spreading. Berries high in antioxidants include; blueberries, blackberries, raspberries and strawberries.
Research has found that eating tomatoes may help protect men from prostate cancer. The juicy red orbs can help guard the DNA in your cells from damage that can lead to cancer. Tomatoes contain a particularly high concentration of an effective antioxidant called lycopene. Your body may absorb lycopene better from processed tomato foods such as sauce, which means that whole-wheat pasta with a tomato rich sauce could be a delicious way to help lower your risk of this disease.
Fish oils are rich in omega-3O which has been shown to re-lengthen telomeres, which shorten when you have cancer putting the DNA structure at risk, and reducing longevity. Oily fish also contains vitamin A, an important vitamin in the fight against cancer (herring, mackerel and salmon are top of the list). Fish oils have been linked to reduced levels of prostate, breast and colon cancer.
5. Green tea
Tea contains antioxidants called catechins, these can help prevent cancer in a variety of ways, including keeping free radicals from damaging cells. Lab studies have found that catechins in tea can shrink tumours and reduce tumour cell growth. Some, but not all, studies in humans have also linked drinking tea to a lower risk of cancer. Both green and black teas contain catechins, but you'll get more antioxidants from green tea, so you may want to consider a cup or more in your anti-cancer diet.
6. Whole grains
Whole grains contain many components that might lower your risk of cancer, including fibre and antioxidants. A large study including nearly half a million people found that eating more whole grains might lower the risk of colorectal cancer, making them a top in the category of foods to fight cancer. Oatmeal, barley, brown rice, and whole-wheat bread and pasta are all excellent examples of whole grains.
This orange-coloured spice, a staple in Indian curries, contains an ingredient called curcumin that might be useful in reducing cancer. According to the American Cancer Society, curcumin can inhibit some kinds of cancer cells in laboratory studies and slow the spread of cancer or shrink tumours in some animals. Try to incorporate turmeric in your homemade dishes.
8. Leafy green vegetables
Leafy green vegetables like spinach and lettuce are good sources of the antioxidants, beta-carotene and lutein. You'll also find these nutrients in vegetables that are more traditionally eaten cooked like cabbage, cauliflower and kale. Some lab studies have found that chemicals in these foods may limit the growth of some kinds of cancer cells.
9 Red grapes
The skin of red grapes is a particularly rich source of an antioxidant called resveratrol. Grape juice and red wine also contain this antioxidant. Resveratrol may be useful in keeping cancer from beginning or spreading. Lab studies have found that it limits the growth of many kinds of cancer cells; in men, moderate amounts of red wine have been linked to a lower risk of prostate cancer.
Certain fruits and vegetables and other plant foods get plenty of recognition for being good sources of antioxidants, but beans often are unfairly left out of the picture. Some beans, particularly pinto and red kidney beans, are outstanding sources of antioxidants and should be included in an?anti-cancer diet. Beans also contain fibre, and eating a high-fibre diet may also help reduce your risk of cancer.
There's more health advice in every issue of Yours magazine , out every fortnight on a Tuesday.