Many factors like age and family history are beyond your control, but you can lower the cancer risk with a diet packed with antioxidants
Nutrition is an important part of your life, especially when it comes to protection from various life-threatening diseases – including cancer. According to experts, modern lifestyles have increased the risk of cancer – and even youngsters – who eat processed foods and are mostly sedentary develop cancer in their lifetimes.
Even though many other factors like age and family history are beyond your control – you can certainly lower the cancer risk with a diet packed with antioxidants.
What are antioxidants and how do they protect from cancer?
According to experts, free radicals, reactive chemicals that damage body cells – are believed to contribute to cancer progression. Antioxidants protect your body from the harmful effects of free radicals by bolstering cellular function and reducing oxidative stress.
Doctors suggest getting antioxidants naturally from your daily diet. A few of these antioxidants include:
Lycopene
Lycopene is an antioxidant commonly found in tomatoes – it prevents cell damage and provides myriad benefits to your body. Antioxidants also inhibit the oxidation process and act as protective agents. They protect your body from the damaging effects of free radicals, which attack healthy cells that change their DNA, allowing tumours to grow.
Lycopene is also a part of the carotenoid family – found extensively in pumpkins, tomatoes, carrots, and bell peppers. Carotenoids give orange, red, and yellow plant foods their bright colouring and also protect them from oxidative stress and guard against colon, lung, breast, and prostate cancer.
Resveratrol
Resveratrol is a polyphenol found in abundance in berries, grapes, red wine, peanuts, and pistachios and can help guard against cancer, heart disease, and stroke. Research says resveratrol fights cancer cells by activating or deactivating molecular pathways.
Vitamin C
According to the National Cancer Institute, vitamin C, or ascorbic acid, protects against cancer of the oral cavity, stomach, and esophagus and significantly reduces the risk of developing cancers of the rectum, pancreas, and cervix.
Vitamin C provides protection against breast and lung cancer.
It is packed with oranges, raw green pepper, strawberries, papaya and broccoli. The recommended dietary allowance for vitamin C has recently been increased to 75 milligrams per day for women and 90 milligrams per day for men.
Beta carotene
Also known as pro-vitamin A, this antioxidant lowers the risk of any cancer which is in the developing stage. The American Cancer Society says this nutrient prevents cancer progression by intensifying the white blood cells in your immune system, which help to block cell-damaging free radicals.
Some good sources of beta carotene include dark green leafy and yellow-orange fruits and vegetables.
Lutein and zeaxanthin
Both of these carotenoids are found in the yolk of chicken eggs and help lower the risk of cataracts and macular degeneration - the leading causes of blindness in people over 55 years of age.
According to studies, those who include lutein and zeaxanthin in their diet have the lowest risk of colorectal cancer.
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