Once and for All: Scientifically Proven Foods That Reduce Cancer Risk

Hundreds of studies over the last few decades have examined the connection between the foods we consume and the risk of developing serious diseases like cancer. Cancer, arthritis, and various heart diseases all result from what the medical field calls 'oxidative stress'.

'Oxidative stress' signifies damage to proteins and DNA caused by 'free radicals'. When this phenomenon intensifies, it may cause significant harm to our body's cells, leading them to malfunction or die.

In a special column published today (Tuesday) on Ynet, Dr. Oshra Sapir, from the Department of Chemical Engineering at the Sami Shamoon College of Engineering, lists foods that have been scientifically proven to reduce cancer risk, explaining that many studies view a diet rich in phytochemicals as the reason.

What are phytochemicals?

"These are plant-derived organic compounds that scientists attest have a beneficial impact on human health," Dr. Sapir explains, adding that common phytochemicals include lycopene found in tomatoes, isoflavones found in soy, and flavonoids found in fruits. "This is a very broad team of compounds usually providing vibrant colors, intense flavors, and strong aromas to veggies and fruits like green tea, black grapes, papaya, carrots, kale, nuts and seeds, eggplants, sprouts, onions, apples, cauliflower, dried apricots, pumpkin, spinach, mango, artichokes, and more," Dr. Sapir concludes, adding that the more veggies and fruits in the diet, the greater the likelihood of consuming phytochemicals.

Plant-sourced phytochemicals proven effective in reducing cancer risk are:

Lycopene

Lycopene is a potent antioxidant found in red fruits and vegetables like watermelon, tomato, pink guava, apricot, and papaya. Epidemiological studies suggest a link between a lycopene-rich diet and reduced cancer risk, especially prostate and breast cancer.

According to Dr. Sapir, cooked or heated tomato – such as in shakshuka or homemade tomato soup – is a more efficient source of lycopene.

Polyphenols

These are compounds with phenomenal antioxidant properties, proven to reduce malignancies and the tendency for tumor development. Polyphenols are found in various berries, citrus fruits, black grapes, green tea, soybeans, and more.

Saponins

Saponins interrupt cellular DNA replication, preventing the division of cancer cells. They are primarily found in green beans.

Indoles

They reduce estrogen activity and are primarily found in cabbage and broccoli.

Capsaicin

A compound that protects DNA from developing malignant cells, found in hot red peppers.

Allicin

Allicin is essentially fresh garlic processed into a highly active compound with remarkable cancer cell killing ability, to the point where some doctors consider it a form of 'natural chemotherapy'.

Curcumin

Curcumin is a particularly strong substance derived from the turmeric root, featuring incredible medicinal properties such as preventing various cancers and their metastases, preventing inflammations, healing wounds, halting aging processes, and more.