Whole foods provide substantial protection against cancer. That’s why incorporating them into your diet is one of the most effective ways to prevent tumor growth. When it comes to lung cancer, fruits have a remarkable influence on reducing risks.
A recent review by Chinese researchers, which looked at 37 clinical trials, discovered that eating eight servings of fruit per day can significantly lower your risk of lung cancer. Moreover, the impact is more potent in women.
Lung Cancer and Fruits Intake
After examining a total of 20,213 lung cancer cases, the combined results showcased considerable associations between vegetables and fruits intake and lung cancer risk. If you consume eight servings of fruit every day, your risk for lung cancer may be 20 percent lower, with the connection being stronger for women than men.
Another review of relevant studies, which included all they could find published until 2014, found an 18 percent reduction in lung cancer risk for those consuming the most fruit. Furthermore, an increase of 100 grams per day in fruit consumption lowers the risk even more.
A Japanese study, involving 1,700 people with lung cancer, found that those who ate the most fruit reduced their risk of dying from lung cancer by 29 percent.
The Importance of Variety
The more diverse your fruit and vegetable consumption, the better. By increasing fruit variety in your diet, you can reduce the risk of developing epidermoid carcinoma of the lung. Adding an extra two units of fruit consumption may lead to a 9 percent risk reduction.
To maximize the benefits of fruits and enhance your lung cancer prevention, here are some fruits you may want to include in your diet:
Apples
Apples are rich in antioxidants and fiber, which can help protect your lungs. According to the American Institute for Cancer Research, studies have associated apples with a reduced risk of lung cancer. The quercetin and vitamin C in apples help lower inflammation and maintain a healthy immune system, essential factors in defending against cancer.
Grapes
Grapes, especially the red and purple ones, contain a powerful antioxidant called resveratrol. This compound has been found to have cancer-fighting properties. Eating grapes regularly can also improve lung function and decrease the risk of developing lung cancer, as concluded by a study published in the Journal of Nutrition.
Berries
Berries are packed with vitamins, minerals, and antioxidants that help protect against cancer. Each type of berry—whether blackberries, cranberries, blueberries, or strawberries—contains unique cancer-fighting compounds. For example, black raspberries contain anthocyanins, which may inhibit the growth of lung cancer cells, as per a study published in Anticancer Research.
Pomegranates
The potent antioxidants found in pomegranates, such as ellagic acid and punicalagin, can hinder the growth of cancer cells and decrease inflammation. Including pomegranate in your diet may help protect against various types of cancer, including lung cancer. A study published in the American Association for Cancer Research supports the anticancer properties of pomegranates.
Citrus Fruits
Citrus fruits, including oranges, lemons, limes, and grapefruits, contain high amounts of vitamin C, which plays a role in preventing lung cancer. A study from the Journal of Epidemiology discovered that people with a high intake of Vitamin C from fruits have much lower risks for lung cancer.
Final Thoughts
In conclusion, incorporating an assortment of fruits into your daily diet can significantly lower your risk of developing lung cancer and improve your overall health. Be mindful of eating whole fruits instead of consuming fruit juices, as whole fruits provide more fiber and less sugar. By consistently consuming at least eight servings of varied fruits per day, you can enjoy the benefits of a healthier lifestyle and remain proactive in the fight against lung cancer.
