A doctor has carefully selected 5 types of foods and beverages whose anti-cancer effects have been extensively validated by scientific research. Among them is soy milk, which was often thought in the past to cause breast cancer and precocious puberty, but in fact, it can prevent breast cancer and also reduce the risk of prostate cancer, making it suitable for both men and women. How should these powerful cancer-fighting foods be consumed to maximize their benefits?
Family medicine physician Dr. Wang Zi-yun stated in a Facebook post that numerous scientific studies indicate adopting a plant-based diet helps reduce cancer risk. She recommends the following 5 most representative plant-based foods, whose cancer-preventive/anti-cancer effects have been scientifically verified. They can serve as a good starting point for beginning a plant-based diet.
1. Cruciferous Vegetables
- Food examples: Broccoli, cabbage, Brussels sprouts, etc.
- These vegetables contain special sulfur compounds, including glucosinolates and sulforaphane. Research suggests they may help inhibit tumor growth and enhance the body's ability to eliminate carcinogens.
2. Berries
- Food examples: Blueberries, strawberries, raspberries, etc.
- Berries contain antioxidants like anthocyanins and flavonoids, which possess powerful anti-inflammatory capabilities. Chronic inflammation is one of the main drivers of cancer. The antioxidants in berries help reduce oxidative stress and inflammatory responses in the body, protecting DNA from damage.
3. Soy Products
- Food examples: Edamame, tofu, soy milk, miso, etc.
- Soybeans are rich in "phytoestrogens" (soy isoflavones) and fiber. Past misconceptions suggested that eating more soy might increase breast cancer risk. However, modern medical research, including studies cited by the American Cancer Society, indicates that moderate consumption of natural soy foods is safe, may help inhibit cancer progression, and even prevent breast and prostate cancers.
4. Tomatoes
- Lycopene in tomatoes is a potent antioxidant that gives them their red color. Studies have found that lycopene intake is associated with a reduced risk of prostate cancer. Cooked tomatoes release lycopene more readily than raw ones, making it easier for the body to absorb.
5. Green Tea
- Green tea contains high concentrations of polyphenol antioxidants, such as catechins, particularly EGCG. These compounds can strengthen the body's defenses, help combat free radicals, and prevent cellular damage.
However, Wang emphasizes that compared to focusing on "single superfoods," a balanced diet and a healthy lifestyle are more crucial for cancer prevention. Multiple studies and authoritative institutions point out that the overall dietary pattern should emphasize plenty of vegetables, fruits, whole grains, and legumes, while reducing red meat, processed meat, excessive animal fats, and refined starches. In summary, a plant-based diet combined with a diverse intake of fruits and vegetables is most effective in increasing gut microbiota diversity and lowering the risk of developing cancer.
