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While family history may increase your risk of cancer, studies have shown that your diet can play a role in preventing certain types.
A diet high in fruits and vegetables, whole grains, nuts, and healthy fats can reduce the risk of a variety of common cancers, such as colon, breast, and stomach cancers.
Experts say these beneficial foods contain more antioxidants and carotenoids, both of which help protect against cancer cells from developing. They show that some foods have more clout than others in preventing cancer.
Here are some of the foods that are notable for lowering your risk of cancer.
Garlic and onions
The National Cancer Institute (NCI) suggests that garlic and onions may reduce the risk of stomach, colon, esophageal, and breast cancers.
They say garlic has measurable antibacterial, antifungal, and anti-inflammatory properties, as well as cancer-fighting properties, while onions offer many of the same benefits by delivering quercetin and sulfur-containing molecules that block some carcinogens and induce apoptosis, a process that kills abnormal cells.
Nuts are another cancer fighting superstar, and walnuts are considered one of the best. Walnuts contain high amounts of antioxidant properties as well as omega-3 fatty acids, vitamin E, manganese, copper and melatonin.
As a versatile addition to other foods, you can chop them up and add them to a green salad, vegetable dish, or fruit salad.
Spinach and other leafy green vegetables
Spinach is a powerhouse of nutrients, whether raw, juiced or lightly cooked. It’s loaded with vitamin K, which helps blood clot. Carotenoids, which aid eye health and antioxidants; Fiber; Folic acid, which aids in DNA formation and repair; and other phytochemicals.
Several studies suggest that the phytochemicals glycoglycerolipids and carotenoids fight cancer. especially prostate, breast and stomach types. Baby spinach has less oxalate, so the absorption of calcium and iron is greater.
Spinach and arugula also contain plant nitrates, which produce nitric oxide and nourish the endothelium (the inner lining) of blood vessels.