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On average, more than one in three people in the United States will develop cancer at some point in their lifetime, according to the American Cancer Society. And many of those cases, they say, can potentially be prevented, including by making changes to your diet.
Scientists have a good idea of what you should avoid to reduce your risk of cancer, such as red and processed meats, “fast” or processed foods, alcohol, and sugary drinks. But knowing what to eat isn’t always straightforward, said Johanna Lampe, a cancer prevention researcher at the Fred Hutchinson Cancer Center in Seattle.
Many nutrition studies rely on people to accurately remember what they consumed up to a year ago, Dr. Lampe said. And it’s tricky to understand how single foods may influence your health when they’re part of a larger diet, she said, adding that your lifestyle, environment, hormones, and genes can also play a role.
No single food can prevent cancer on its own, said Nigel Brockton, the vice president of research at the American Institute for Cancer Research in Washington, D.C. But following a healthy diet does seem to reduce the risk, he said.
Here are some foods that experts say are worth adding to your plate.
Broccoli and Its Cruciferous Cousins
Cruciferous vegetables like broccoli, brussels sprouts, cauliflower, and cabbage are rich sources of isothiocyanates, plant compounds that help our cells clear out toxins and repair themselves, which are crucial for cancer prevention, Dr. Lampe said.
Broccoli sprouts, for instance, are rich in the isothiocyanate sulforaphane, which may boost our body’s natural lines of defense against daily damage to cells, she added. The compound has been linked to protection against several types of cancer, including prostate, breast, bladder, and colorectal.
Research suggests consuming more than four or five servings of cruciferous vegetables per week is associated with a reduced risk of cancer and other chronic conditions.
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Credit…Sarah Mafféïs
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James' World 2 
Jan 09, 2024 @ 20:27:49
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