Nutrition is an important part of your life, especially when it comes to protection against various life-threatening diseases, including cancer. According to experts, modern lifestyle has increased the risk of cancer – and even young people – who eat processed foods and are mostly sedentary – are more likely to get cancer in their lifetime.

Even though many other factors like age and family history are out of your control – you can definitely reduce your risk of cancer with a diet rich in antioxidants.

What are antioxidants and how do they protect against cancer?

According to experts, free radicals, reactive chemicals that damage the body’s cells – contribute to the progression of cancer. Antioxidants protect your body from the harmful effects of free radicals by enhancing cellular function and reducing oxidative stress.

Doctors suggest getting antioxidants naturally from your daily diet. Some of these antioxidants include:

lycopene

Lycopene is an antioxidant commonly found in tomatoes – it prevents cell damage and provides myriad benefits to your body. Antioxidants also prevent the oxidation process and act as protective agents. They protect your body from the harmful effects of free radicals, which attack healthy cells by changing their DNA, causing tumors to grow.

Lycopene is also a part of the carotenoid family – found extensively in pumpkins, tomatoes, carrots and bell peppers. Carotenoids give orange, red and yellow plant foods their bright color and also protect them from oxidative stress and protect against colon, lung, breast and prostate cancer.

resveratrol

Resveratrol is a polyphenol that is found in abundance in berries, grapes, red wine, peanuts and pistachios and may help protect against cancer, heart disease and stroke. Research suggests that resveratrol fights cancer cells by activating or deactivating molecular pathways.

vitamin C

According to the National Cancer Institute, vitamin C, or ascorbic acid, protects against cancers of the oral cavity, stomach and esophagus and significantly reduces the risk of developing cancers of the rectum, pancreas and cervix.

Vitamin C provides protection against breast and lung cancer.

It is loaded with oranges, raw green chillies, strawberries, papaya and broccoli. The recommended dietary allowance for vitamin C has recently been increased to 75 mg per day for women and 90 mg per day for men.

beta carotene

Also known as Pro-Vitamin A, this antioxidant reduces the risk of any cancer that is in the developing stage. The American Cancer Society says this nutrient prevents cancer progression by intensifying the white blood cells in your immune system, which helps prevent cell-damaging free radicals.

Some good sources of beta carotene include dark green leafy and yellow-orange fruits and vegetables.

Lutein and Zeaxanthin

Both of these carotenoids are found in chicken egg yolks and help reduce the risk of cataracts and macular degeneration – the leading causes of blindness in people over the age of 55.

According to studies, people who include lutein and zeaxanthin in their diet have the lowest risk of colorectal cancer.

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