Health, Top 10 anti-cancer foods

The medical and scientific community agrees on the "anti-cancer" power of a number of foods. What are they ? How to consume them? And what benefits on our health? Here are the 10 anti-cancer foods to adopt on our plate.

Summary

1. Cabbage
2. The tomato
3. Garlic and onion
4. Berries
5. The grenade
6. Citrus fruits
7. Soy
8. Turmeric
9. Green tea
10. Olive oil

1.Cabbage

Broccoli, cauliflower, Brussels sprouts, kale or kale ... The cabbages belong to the cruciferous family. Numerous scientific studies highlight the anticancer effects of regular consumption of cabbage1,2,3: reduction of the risks of cancer of the bladder, lung, stomach, colon, rectum or prostate. In question: their content in phytochemical anticancer compounds, glucosinolates. These substances, however, remain particularly soluble in water. They are also sensitive to heat. Limit prolonged cooking and chew well to maximize the release of these active molecules.

2.The tomato

Like all red fruits and vegetables, the tomato contains lycopene: a powerful antioxidant of the carotenoid family. Several studies have shown a lower prevalence of prostate cancer among heavy users of tomatoes and tomato products such as concentrates or coulis4,5,6. Eating twice a week meals made from tomato sauce would reduce the risk of prostate cancer by 30%! The action of lycopene is indeed potentiated by the cooking associated with fat.

3.Garlic and onion

Garlic and onion have been the subject of numerous studies revealing their role in preventing cancers of the digestive system (the stomach, the esophagus, the colon), but also the prostate7,8,9! Anticancer properties that they owe mainly to their content of sulfur compounds housed in their bulbs. To benefit from their exceptional nutritional properties, consume garlic and onion, preferably freshly crushed.

4.Berries

Blueberries, raspberries, blackberries or strawberries are full of polyphenols, such as ellagic acid, anthocyanidins and proanthocyanidins. Scientists have succeeded in highlighting the anti-cancer potential of these polyphenols10,11, particularly with regard to cancers of the colon, stomach and prostate. During the seasonal harvest season, eat them preferably fresh. In the off-season, opt for frozen berries.

5.The grenade

The pomegranate is full of antioxidant molecules, mainly located in the juice and skin of the fruit. Its antioxidant power would be 3 to 4 times greater than that of wine or green tea! Many studies have highlighted the anti-cancer properties of pomegranate12, particularly with respect to hormone-dependent cancers such as breast and prostate. Their conclusions are unanimous: to maximize the benefits of pomegranate, it is better to consume it daily in the form of juice, rather than in the form of fresh fruit.

6.Citrus fruits

Oranges, citrons, grapefruits, tangerines ... Citrus fruits are famous for their exceptional vitamin C content. They also contain other phytochemicals that can interfere with carcinogens. Several studies have highlighted the benefits of citrus fruit in preventing cancers of the mouth, esophagus and stomach13-14. Consume citrus fruits preferably in the form of whole fruits.

7.Soy

Soybeans, soy flour, miso, tofu ... Soybeans and their derivatives contain polyphenols, called isoflavones. Their particularity? They mimic the effect of estrogen! Many scientific studies have shown that high consumption of soy (at a rate of 50 g per day) would reduce the risk of breast cancer, and more broadly the incidence of hormone-dependent cancers15,16.

8.Turmeric

Curcumin is the main compound of turmeric. It is responsible for the unique color of this spice but also its antioxidant and anticancer properties. According to the medical and scientific community, curcumin would be beneficial both in the prevention and in the treatment of various cancers17 such as those of the colon, stomach, intestine, liver, breast, ovary and even skin. To improve the bioavailability of curcumin, consume turmeric in synergy with pepper or ginger.

9.Green tea

Green tea contains in its leaves polyphenols called catechins. Molecules with antifungal, antibacterial and anti-cancer properties18. Studies have highlighted its benefits in the prevention of cancers of the mouth, colon and prostate. To get the most out of its polyphenols, let your green tea brew for 8 to 10 minutes then consume it freshly brewed.

10.Olive oil

She is the star of the Mediterranean diet. Olive oil contains a molecule with anti-inflammatory properties called "oleocanthal" and has been proven in the prevention of cardiovascular disease. This molecule, through its mechanism of action within our body, also has valuable anti-cancer properties. Make the most of virgin (or extra-virgin) olive oils that are extracted cold.