It is true that increasing fruit and vegetable intake helps lower the risk of cancer. Numerous research and health groups that emphasize the benefits of a diet abundant in these foods corroborate this association. The following main ideas clarify why eating fruits and vegetables can reduce the risk of cancer:

High in Antioxidants:

Carotenoids, flavonoids, vitamins C and E, and other antioxidants help shield cells from damage brought on by free radicals. Free radicals have the ability to contaminate DNA and start cancer.

Rich in Fiber:

Fruits and vegetables are a great source of dietary fiber, which can lower the risk of colon cancer and support a healthy digestive tract. Fiber helps the body get rid of waste, which helps get rid of things that might cause cancer.

Phytochemicals:

Research has demonstrated the anti-tumor effects of these plant-based bioactive substances. Citrus fruits and berries contain flavonoids, lycopene in tomatoes, and sulforaphane in cruciferous vegetables.

Low Calorie Size:

Fruits and vegetables can aid in maintaining a healthy weight because they are often low in calories. Keeping a healthy weight can lower the risk of cancer because obesity is a major risk factor for many different types of the disease.

Strengthen for the Immune System:

The vitamins and minerals found in fruits and vegetables, such as beta-carotene, vitamin C, and vitamin E, strengthen the immune system and help the body fight off illnesses, such as cancer.

Hormone Regulation:

Some fruits and vegetables have the ability to control hormones that are associated with the development of cancer. Diets rich in fiber, for instance, can help lower estrogen levels, which lowers the risk of malignancies linked to hormones, such breast cancer.

A decrease of Inflammation:

A higher risk of cancer has been associated with chronic inflammation. Anti-inflammatory qualities found in many fruits and vegetables can help lower this risk.

Specific examples of cancer-fighting fruits and vegetables include:

Beans:

Because of their high fiber content, beans may help prevent colorectal cancer, according to some research.
A study that tracked 2000 individuals with a history of colorectal cancer discovered that a higher intake of cooked, dried beans was associated with a lower risk of tumor recurrence.
Additionally, an animal study discovered that feeding rats navy or black beans and then causing colon cancer prevented up to 72% of the growth of cancer cells.
These findings suggest that eating a few servings of beans each week can help reduce your risk of cancer by increasing your intake of fiber.
But the investigations that are being conducted now are restricted to animal studies and studies that demonstrate connection but not causation. Further research is required to investigate this in humans.

Broccoli :

Sulforaphane, a plant chemical present in cruciferous vegetables and possibly possessing strong anticancer capabilities, is present in broccoli.
Sulforaphane exhibited a 71% reduction in both the size and quantity of breast cancer cells in a test-tube investigation.
Similar results were obtained in an animal investigation where sulforaphane treatment led to a 55% reduction in tumor volume and the death of prostate cancer cells in mice.
A higher consumption of cruciferous vegetables, such as broccoli, has also been connected in certain studies to a lower risk of colon cancer.
Eating more cruciferous vegetables was linked to a lower risk of colorectal and colon cancer, according to a review of 38 research.
Broccoli may help prevent cancer if it is eaten with a couple meals a week.

But bear in mind that the research that is currently available hasn’t specifically examined how broccoli may impact cancer in people.

Rather, it has been restricted to research conducted in animals, test tubes, and observation that have examined the effects of broccoli or cruciferous vegetables in general, or a certain chemical in particular. Therefore, more research is required.

Berries :         

Plant pigments called anthocyanins, which possess antioxidant qualities and could potentially lower the risk of cancer, are abundant in berries.
In a clinical trial, bilberry extract was administered for seven days to 30 patients with colon cancer. The treatment was found to inhibit cancer cell growth by 9%.
In a different small trial, individuals with oral cancer received freeze-dried black raspberries, which was shown to lower levels of specific markers linked to the disease’s advancement.
In one investigation on animals, the administration of freeze-dried black raspberries to rats resulted in a 58% reduction in the incidence of esophageal tumors and a 60% drop in the total number of tumors.

Comparably, berry extract was proven to decrease multiple cancer indicators in rats, according to another study conducted on animals.
These results suggest that eating a serving or two of berries every day may help prevent the growth of cancer.
Remember that further human research is required as these are animal and observational studies examining the effects of a concentrated dose of berry extract.

Carrots :

Eating more carrots has been associated with a lower risk of developing some types of cancer, according to several studies.
For instance, a review of five research’ findings revealed that consuming carrots may cut the risk of stomach cancer by as much as 28%.
An other study discovered that eating more carrots was linked to an 20% decreased risk of prostate cancer.
In one study, 1,200 individuals with and without lung cancer had their diets examined. It was discovered that the risk of lung cancer was three times higher for current smokers who did not consume carrots than for those who did so more than once a week.To improve your consumption and perhaps lower your risk of cancer, try include carrots in your diet a few times a week as a tasty side dish or nutritious snack.
However, keep in mind that while these studies link eating carrots to cancer, they do not take into consideration other potential contributing variables.

Cinnamon :

Many people are aware of cinnamon’s health benefits, which include its capacity to lower blood sugar and reduce inflammation.
Furthermore, investigations conducted on animals and in test tubes have suggested that cinnamon may be able to stop the spread of cancer cells.According to a test-tube study, cinnamon extract can both stop cancer cells from spreading and kill them.
Cinnamon essential oil significantly lowered tumor size and inhibited the proliferation of head and neck cancer cells, according to a different test-tube study.

Additionally, a study conducted on animals demonstrated that cinnamon extract reduced the growth and metastasis of tumors as well as caused cell death in tumor cells.
Incorporating 1/2–1 teaspoon (2–4 grams) of cinnamon into your diet on a daily basis may help prevent cancer in addition to providing other health benefits like lowered blood sugar and reduced inflammation.
However, further research is required to fully understand the potential effects of cinnamon on human cancer development.

Turmeric :

One spice that is well-known for improving health is turmeric. Its primary component, curcumin, is a substance having antioxidant, anti-inflammatory, and even anticancer properties.
In one trial, 50 patients with colon lesions that may have progressed to cancer were treated with curcumin. Four grams of curcumin a day for 30 days resulted in a 40% percent reduction in the number of lesions. By focusing on a particular enzyme linked to the growth of cancer, curcumin was also discovered in a test-tube trial to reduce the spread of colon cancer cells.
Curcumin has been shown in another test-tube investigation to aid in the death of head and neck cancer cells.
In additional test-tube experiments, curcumin has also been demonstrated to be beneficial in inhibiting the growth of cancer cells related to the breast, prostate, and lung.

Aim for at least 1/2–3 tablespoons (1–2.5 grams) of ground turmeric per day for optimal effects. To enhance its absorption, combine it with black pepper and use it as a ground spice to add flavor to cuisine.

Garlic :

Allicin, the main ingredient in garlic, has been demonstrated in numerous test-tube tests to eradicate cancer cells.
Garlic consumption has been linked in several studies to a decreased risk of developing specific cancers. Eating a lot of Allium vegetables, such as garlic, onions, leeks, and shallots, was linked to a lower risk of stomach cancer compared to eating them infrequently, according to a study involving 542,000 people.
Research involving 480 males revealed that a higher garlic intake was linked to a lower incidence of prostate cancer.
According to a different study, people who consumed large amounts of garlic, fruit, dark green vegetables, deep yellow veggies, and onions had a lower risk of developing colorectal cancers.These results suggest that incorporating 3-6 grams (about one clove) of fresh garlic into your diet each day can help you benefit from its health-promoting qualities.

More research is necessary to determine whether other factors contribute to the relationship between garlic consumption and a lower risk of cancer, even in light of the encouraging results.

Flax Seeds:

Flaxseed is rich in heart-healthy lipids and fiber, making it a beneficial supplement to any diet.According to certain studies, it may even aid in slowing the spread of cancer and assisting in the death of cancer cells.In one study, for more than a month, 35 breast cancer patients were given a daily flaxseed muffin or a placebo.
By the time the study concluded, the flaxseed group showed both an increase in cancer cell death and a drop in some markers that indicate tumor growth.
Flaxseed was found to slow the growth and spread of cancer cells in a different trial including 161 men who had prostate cancer.
Because flaxseed has a lot of fiber, it may help prevent colorectal cancer, according to other research.

To incorporate one tablespoon (12 grams) of ground flaxseed into your diet on a daily basis, try adding it to your favorite baked goods, cereal, and yogurt, or blending it into smoothies.