Cancer-preventing foods that need to be consumed

Abnormal cells due to DNA mutations are the cause of cancer. The good news is that you can prevent this disease by keeping the body's cells healthy and functioning properly through the right food choices. So, what are the foods to prevent cancer? Let's look at the following list of anti-cancer foods.

List of cancer preventive foods

You can prevent cancer by reducing the factors that increase the risk. Starting from doing health screening, quitting smoking, to maintaining diet.

Food choices are closely related to the health of the body, also affect the level of cancer risk. The reason is, certain foods may be contaminated with carcinogenic substances, which triggers the body's cells to become abnormal.

If you want to prevent cancer through food choices, you can add the following foods to your daily menu.

1. Pineapple

Pineapple or known by the Latin name Ananas comosus according to Indonesian Food Composition Data, it is rich in fiber, potassium, calcium, phosphorus, sodium, and is equipped with vitamins A, B, and C.

All these nutrients are needed by the body to fight inflammation, maintain blood pressure stability, nourish the digestive system, and strengthen the immune system. Not only that, this fruit is also thought to be a food that has anti-cancer properties.

Based study published in the journal Oncology Target Therapy observed the bromelain compound in pineapple on cancer cells and the results showed:

• Inhibits the growth of cancer cells

These foods prevent cancer by inhibiting the proliferation of cancer cells, in which the cell phase repeats the cycle, preventing the cells from reproducing.

• Weakens cancer cells

Bromelain can interfere with the survival of cancer cells by weakening MUC1, a protein that protects the cell surface from pathogens (germs) reaching the cells. Too much MUC1 has been linked to breast cancer, ovarian cancer and pancreatic cancer.

• Triggers cells to die (apoptosis)

Damaged cells must die and be replaced by new, healthy cells. Abnormal cells do not want to die, so they accumulate to form cancerous tumors. That is why cells must die when they are no longer needed.

2. Green tea

The next cancer-preventing food is green tea. Although generally served as a drink, green tea extract can be added to or made into food.

According to Cancer Research UK, laboratory studies show green tea extract can stop cell growth. Green tea contains polyphenols, one of which is catechins, which have antioxidant properties, which are antidotes to free radicals that damage cells.

Catechins contain epigallocatechin-3-gallate (EGCG) which has potential as an anti-cancer agent that can reduce the risk of oral cancer, lung cancer, bladder cancer and esophageal cancer.

3. Cruciferous vegetables

Cruciferous vegetables are a family of vegetables consisting of broccoli, bok choy, cabbage, cauliflower, and kale. This type of vegetable contains carotene (beta-carotene, lutein, zeaxanthin), vitamins C, E, and K, folate, fiber and fiber.

Eating this type of vegetable can prevent cancer. The reason is, when chewed and digested, these vegetables will form active compounds, such as indole and sulforaphane. Both of them were observed for their effects on several organs of mice and showed potential as anti-cancer agents, to be precise:

• Protects DNA in damaged cells, stimulates apoptosis, deactivates carcinogens, and inhibits the spread of tumor cells (cancer metastasis).
• Has antiviral, anti-inflammatory, and antibacterial properties that can boost the immune system.

Based on the observations of scientists, these foods can prevent prostate cancer, lung cancer, and colorectal cancer.

4. Garlic

In addition to delicious food, garlic can actually be a mainstay in preventing cancer. The American Institute for Cancer Research mentions the various potentials of garlic as an anti-cancer.

More specifically, garlic contains phytochemicals, such as inulin, saponins, allicin, and flavonoids which have anti-cancer properties. All of these compounds are associated with a reduced risk of colorectal cancer because they help repair DNA, reduce inflammation, and slow the growth of cancer cells.

5. Tomatoes

Tomatoes are a type of fruit that are generally cooked together with vegetables. However, it is not uncommon for this fruit to be eaten directly or made juice.

Tomatoes are rich in nutrients, namely vitamin A, vitamin C, vitamin K, chromium and potassium. All of these vitamins provide benefits to the body, ranging from maintaining healthy skin, controlling blood sugar, improving eye quality, and preventing cancer.

It turns out that there is one more surprising benefit of this fruit, which is being a cancer-preventing food because it has anti-cancer compounds.

Journal studies Scientific reportsdiscovered the potential for cancer in inhibiting the development of prostate cancer. The active compound in tomatoes, namely lycopene, can suppress the human prostate tumor cell phase (LNCap) in multiplying itself.

6. Soybeans

Soybean is a food that is quite controversial because of its relationship as a preventative as well as a cause of cancer. This is due to the content of isoflavones in soybeans. Rat-based studies reveal that isoflavones, which are also phytoestrogens (plant estrogens), can increase estrogen levels that are high enough to cause breast cancer.

After review, there was no increased risk of cancer. In fact, recent studies have shown that moderate consumption of soy can improve the quality of life for people who eat it, including cancer patients.

The study also explains that the mechanism of the isoflavone mechanism between humans and mice is different. Then, the amount of isoflavone intake for mice is also as big as the intake for humans. So, even if peanuts contain isoflavones, they can't cause their levels to rise dramatically in humans.

Even so, Katherine Zeratsky, R.D., L.D, a nutritionist from the Mayo Clinic, said that the high consumption of isoflavones comes from supplements. It is possible that the risk of cancer increases in women with a personal or family history of breast cancer or thyroid problems, due to the use of supplements with large amounts of soy.

7.Shitake and enoki mushrooms

The last cancer-preventing food is mushrooms. However, you can not enjoy all types of mushrooms. There are two types of mushrooms that are quite popular with their health benefits, namely shiitake mushrooms and enoki mushrooms.

Shiitake mushrooms contain letan, which is beta-glucan fiber. Beta glucans are complex sugar compounds that are known to have the potential to stimulate the immune system and activate certain cells and proteins in the body to fight cancer cells.

Shiitake mushroom extract that is given along with cancer treatment, namely chemotherapy, shows a positive effect in improving the quality of life of lung cancer patients.

Then, research also shows high antioxidant activity in enoki mushrooms. Antioxidants can protect the body from inflammation and cell damage caused by free radicals.

Healthy tips to enjoy cancer-preventing foods

Although research has found anti-cancer potential in these foods, further research is needed to really prove their effectiveness. The reason is, some studies are still animal-based so they don't necessarily have the exact same effect on humans.

In order to get the benefits, you need to pay attention to how much food is consumed, consider the time, and how it is served. Here are things to consider in enjoying the right anti-cancer foods.

• You should not eat large amounts of food at once, as this can cause digestive disorders, such as heartburn and bloating.
• We recommend that all foods be consumed in fresh conditions because the nutrients are much more complete.
• Wash the vegetables, fruit, and spices thoroughly before serving, especially mushrooms to keep them free of both listeria bacteria and pesticides.
• If you are sensitive enough to caffeine, make sure not to drink tea before bed as it may make it difficult to sleep.

Choosing anti-cancer vegetables or fruits is not the only way to prevent cancer. You also have to adopt other healthy behaviors that can reduce the risk of cancer. In particular, if you are at high risk of developing cancer in the future, consultation with a cancer specialist (oncologist) is needed.