A balanced diet is one of the pillars of prevention. Experts warn that nutrition, along with other healthy lifestyle habits, are essential to reduce cases
Cancer is one of the main causes of death worldwide, but a balanced diet can play a key role in prevention. Scientific evidence shows that adopting a diet rich in fruits, vegetables, whole grains and lean proteins, along with other healthy habits helps significantly reduce the likelihood of suffering from certain types of cancer throughout life. Research carried out by an international team of scientists from the United States, the United Kingdom, China and Sweden, showed that bad eating habits, along with alcohol and tobacco consumption, are some of the reasons behind this growth.
The specialist highlighted that there are completely preventable factors, such as a sedentary lifestyle, obesity and high intake of ultra-processed foods, as well as tobacco consumption. “We cannot alter the genetic predisposition, but it is possible to modify these lifestyle habits to reduce the risk of developing the disease,” he stressed.
Returning to food, Dr. Kaen recommended returning to the “family garden” and said that it is not necessary to have large gardens, since it can even be done on balconies or terraces. “Having pots with lettuce, tomatoes and other vegetables, so you know that what you consume is made naturally, without agrochemicals. It is important to return to growing at home, at home. That is what the World Health Organization is promoting,” postulated the president of AAOC.
“There is no treatment or study against cancer that is more effective than leading a healthy life. So the concept of food is fundamental, along with exercise, stress reduction, vaccination, sun protection and avoiding smoking and drinking alcohol,” added Kaen.
Below is a list of seven foods to include in the daily diet that prevent the probability of developing oncological diseases according to the recommendations of organizations such as the American Cancer Society, Harvard University and the Cleveland Clinic in the United States:
1. Legumes
Legumes such as black beans, lentils and chickpeas are an excellent source of fiber and protein. According to Nigel Brockton, vice president of research at the American Institute for Cancer Research (AICR), to Time magazine, “fiber helps maintain colon health by promoting the production of beneficial compounds during digestion, which can prevent colorectal cancer.”
Meanwhile, specialists at the Cleveland Clinic recommend legumes as part of a diet to prevent cancer, since they provide fiber and help control weight and keep you feeling full for longer. Consuming 30 grams of fiber a day, which can easily be obtained with two cups of beans or chickpeas, can have protective effects.
Intestinal bacteria break down fiber into compounds that feed the cells lining the colon, helping to keep them healthy.
2. Broccoli and other cruciferous vegetables
Cruciferous vegetables, such as broccoli, cauliflower and Brussels sprouts, are especially recommended for their anti-cancer properties. These vegetables contain compounds such as isothiocyanates and sulforaphane, which help cells eliminate toxins and prevent cell damage.
“These compounds help detoxify our cells and can prevent them from becoming damaged and cancerous,” Dr. Johanna Lampe of the Fred Hutchinson Cancer Center told The New York Times. These vegetables may be especially helpful in preventing prostate, breast and colon cancers.
To get the most benefit from these vegetables, it is recommended to consume between 4 and 5 servings of cruciferous vegetables per week. This could make a big difference in long-term health, as different studies have shown a clear association between regular consumption of these vegetables and a significant reduction in the risk of cancer.
3. Tomatoes
Tomatoes are rich in lycopene, an antioxidant that not only gives them their characteristic red color, but has also been linked to a reduced risk of cancer, especially prostate cancer. Dr. Nancy Moran, professor of nutrition at Baylor College of Medicine, noted that “lycopene is a potent antioxidant that protects our cells from oxidative damage, which can prevent the development of tumors.” Additionally, lycopene is easier to absorb when tomatoes are cooked, so consuming them in sauces or stews may be more beneficial than raw.
Not only is lycopene linked to a reduced risk of prostate cancer, but it may also be helpful in preventing lung and colon cancer, according to recent studies. By including tomatoes in your diet on a regular basis, you are giving your body an additional defense against these types of cancer.
4. Nuts
According to the American Institute for Cancer Research, nuts, especially walnuts, have cancer-fighting properties. They are rich in fiber and healthy fats, making them a great option to eat as a snack, add to salads, or sprinkle on cereal. Toasting them can intensify their flavor, making them even tastier.
In a recent study published in the journal Antioxidants, they reviewed the literature on the antioxidant and anticancer properties of nuts. Researchers concluded that nuts, rich in polyunsaturated fatty acids and fiber, have beneficial effects in preventing various diseases, including cardiovascular diseases and cancer.
In particular, walnut consumption was associated with an improvement in the diversity of the intestinal microbiome and a reduction in inflammation, key factors in cancer prevention. In addition, it was observed that a diet rich in walnuts helps to increase the presence of beneficial intestinal bacteria, such as Roseburia and Faecalibacterium, which generate short-chain fatty acids with anti-inflammatory properties.
5. Berries and berries
Fruits like strawberries, blueberries, and blackberries are loaded with antioxidants like vitamin C and flavonoids, which help protect cells from damage caused by free radicals. Dr. Dorothy Klimis-Zacas of the University of Maine has conducted research on the anti-cancer benefits of berries and told The New York Times that “antioxidant and anti-inflammatory compounds present in berries are essential for reducing inflammation, a key factor in tumor development.”
Flavonoids and anthocyanins present in berries not only prevent inflammation, but also reduce oxidative damage to the DNA of cells, which can prevent the growth of cancer cells. It is recommended to consume at least half a cup of fresh or frozen berries a day to reap these benefits.
6. Verduras de hoja verde
Verduras como las espinacas, la acelga y la col rizada son esenciales en cualquier dieta saludable. Estas verduras están cargadas de antioxidantes y fibra, lo que contribuye a fortalecer el sistema inmunológico y proteger el cuerpo contra diversas enfermedades crónicas.
Según la Escuela de Salud Pública de Harvard, una dieta rica en verduras de hoja verde puede ayudar a prevenir varios tipos de cáncer, incluidos el de colon, mama y próstata. Además, estas verduras aportan nutrientes esenciales como las vitaminas A y C, que también tienen propiedades antioxidantes y ayudan a reparar el daño celular. Incluir una porción diaria de espinacas o acelgas puede ser un gran paso hacia la prevención del cáncer.
7. Ajo
El ajo contiene alicina, un compuesto con propiedades anticancerígenas, especialmente efectivo en la prevención del cáncer de estómago. Un estudio realizado en China por el doctor Wen-Qing Li, investigador del Hospital Oncológico de la Universidad de Pekín, encontró que las personas que consumen ajo regularmente tienen un 17% menos de probabilidades de desarrollar cáncer de estómago.
El ajo es especialmente efectivo cuando se consume crudo o ligeramente cocido. Se recomienda incluir unos 5 dientes de ajo por semana en la dieta para obtener los mejores beneficios.