这些食物可预防癌症

These are the top foods that could reduce your risk of falling victim to cancer

1 Apples

1. 苹果

Apples are a good source of fibre and vitamin C – both vital for general good health. But when it comes to fighting off cancer, it's thought the key component may be quercetin, a naturally occurring chemical that can dampen down inflammation in the body and stop cells decaying.

苹果富含纤维和维生素C——这对于身体健康至关重要。但在抗癌方面，苹果含有一种关键成分——槲皮素，这是一种可抑制体内炎症并阻止细胞衰老的化学物质。

Other similar cancer-fighting chemicals, such as triterpenoids, are found mainly in the skin, which is why some experts believe it's better to eat the whole fruit rather than peel it.

其它类似的抗癌化学物质，如三萜类化合物，主要存在于苹果皮中，因此有些专家认为吃苹果最好带皮一起吃。

A 2016 study in Italy found eating at least one apple a day could potentially cut the risk of lung cancer by 25% and also offer protection against tumours of the bowel, mouth and breast.

2016年，意大利的一项研究发现：每天至少吃一个苹果可以将人们患肺癌的风险降低25%，同时还可以预防肠肿瘤、口腔肿瘤和乳腺肿瘤。

2 Tomatoes

2. 番茄

The humble tomato is packed with dietary goodness. But when it comes to cancer, the key ingredient is thought to be lycopene – an antioxidant that gives juicy red tomatoes their distinctive colour. What's unusual is that unlike some other processed foods, tomato-based products like passata and ketchup, which use large amounts of concentrated tomato, are thought to have even higher amounts of lycopene.

不起眼的番茄富含多种膳食益处。但在抗癌方面，其所含的番茄红素起着关键作用——正是因为这一抗氧化剂，鲜红多汁的番茄才有了如此鲜艳的颜色。与其它加工食品不同的是，人们认为番茄糊和番茄酱等番茄产品（使用大量浓缩番茄）含有的番茄红素量更高。

Numerous studies suggest the antioxidant can reduce a man's risk of prostate cancer although it's still not certain how much is needed to have an effect.

大量研究表明，番茄红素可降低男性患前列腺癌的风险，尽管尚不确定需要吃多少番茄才会达到这一效果。

3 Coffee

3. 咖啡

A major study in 2019 of almost half-a-million people found a daily coffee could potentially halve the risk of a common type of liver cancer.

2019年，一项就50万人展开的重大研究发现：每天喝咖啡或使人们患普通肝癌的风险降低一半。

The study, by scientists at Queen's University Belfast, showed coffee lovers were 50% less likely to get hepatocellular carcinoma, which accounts for roughly nine out of 10 cases of liver cancer. The coffee bean also contains polyphenols, plant chemicals which appear to stop cancer cells dividing.

贝尔法斯特女王大学的科学家进行的这项研究表明，咖啡爱好者患肝细胞癌的可能性降低了50%，而10位肝癌患者中就有9人患肝细胞癌。咖啡豆还含有多酚，这一植物化学物质似乎可以阻止癌细胞分裂。

But be warned – the content may be slightly lower in decaffeinated coffee. Instant coffee, meanwhile, has fewer disease-fighting antioxidants than the freshly brewed variety.

但需要注意的是——无因咖啡中，这一物质的含量可能会略低。同时，速溶咖啡比鲜煮咖啡含有更少的抗病抗氧化剂。

4 Brown rice

4. 糙米

This is one of many types of wholegrains – others include oatmeal, wholemeal bread and corn. Wholegrains are known to be good for promoting general health – particularly cardiovascular health – but they may also have a protective effect when it comes to cancer.

这是一种全谷物——其他的全谷物包括燕麦片、全麦面包和玉米。众所周知，全麦有益于促进整体健康——尤其是心血管健康——且或能预防癌症。