Try these foods to prevent cancer and promote digestive health

Cancer ranks as the second leading cause of death worldwide. According to the World Health Organisation, 9.6 million deaths in 2018 were due to cancer. Diet, among many other things, increases the risk of cancer. Nutrient–rich foods help reduce the chances of cancer. Here are some food items known to lower the risk of cancer.

Broccoli
Cruciferous vegetables can reduce the risk of many types of cancer. Broccoli contains sulforaphane that can effectively fight cancer. Additionally, cruciferous vegetables are rich in glucosinolates, which have been shown to inhibit the growth of cancer cells. Numerous studies have shown that broccoli can lower the risk of colorectal cancer. A 2012 study suggested that broccoli is effective in combating cancer in the large intestine.

Berries
Blueberries, strawberries, and raspberries contain antioxidants, including anthocyanins. These compounds can help reduce oxidative stress, thereby lowering the risk of cancer. A study conducted in 2009 found that blueberry extract can reduce the cancer cell growth by seven per cent in colorectal cancer patients. Besides, regular consumption of berries may help prevent cancers of the mouth, oesophagus and large intestine.

Carrot
Including carrots in your regular diet may reduce the risk of certain types of cancers. The carotenoids that give carrots their bright orange colour can prevent some cancers and heart disease. A study in 2014 suggested that the risk of prostate cancer could be reduced by 18 per cent by consuming carrots regularly.

Whole grains
Whole grains, such as quinoa, brown rice, and oats, contain fibre that improves digestion and helps fight colorectal cancer. Fibres can also help regulate blood sugar levels. They are great for increasing good gut bacteria while reducing cancer-causing inflammation. It is better to use wholegrains instead of refined grains or flour.

Olive oil
Olive oil, a key ingredient in Mediterranean cuisine, may help reduce the risk of cancer. It contains numerous antioxidants, monounsaturated fats, and anti-inflammatory elements. Meanwhile, extra-virgin olive oil contains polyphenols that help combat oxidative stress, one of the primary causes of cancer. A study done in 2011 indicated that individuals who use generous amounts of olive oil in their diet has low chances of breast and intestinal cancer compared to those who use it minimally.