According to the World Health Organisation, in the year 2022, there were an estimated 20 million new cases of cancer and 9.7 million cancer related deaths reported across the globe. This deadly disease is caused by a combination of genetic factors and external changes in the body. Age, diet, hormones, chronic inflammation, and chronic health conditions like ulcerative colitis, obesity, etc are some major risk factors observed.
Millions of people are affected, making it the leading cause of death in the worldwide. It affects approximately 1 in 9 men and 1 in 12 women. As per research, experts suggest that diet plays a significant role in reducing the risk of cancer. Including cancer-fighting food in your diet can protect cells from damage and support overall health. In this article, we will understand the importance of nutrients, antioxidants and bioactive compounds that can help your cells from damage, reduce inflammation and prevent the growth of cancer cells by following a rich diet.
Cancer Fighting Foods That Reduce the Risk of Cancer
Overeating anything is problematic and can cause issues in your body. Weight is highly linked to the risk of cancer and obesity alone is directly related to 12 types of cancer. Therefore, is it important to incorporate anti-cancer foods into your diet that help maintain a healthy weight and reduce the risk of cancer.
Vegetables
Vegetables are important cancer preventive foods because they are rich in minerals, vitamins, and antioxidants present in it. Cruciferous vegetables like cauliflower, broccoli, kale, and sprouts are some of the most important vegetables to be incorporated into your diet because they contain glucosinolates, a compound that helps reduce the risk of cancer such as lung, breast, and colorectal cancer. As per studies, it was observed that those who consumed cruciferous vegetables had a lower risk of cancer compared to those who did not (1).
Fruits
Fruits rich in antioxidants are also great due to the anthocyanins found in them that help fight against inflammation and stress. Strawberries, raspberries, and blueberries are some examples. Berries are also linked to reduce the risk of various types of cancer like colon and breast cancer. Fruits like tomatoes are rich in Lycopene and are also known for their benefits against cancer due to the antioxidant property found in them that reduces the damage caused by cancer-causing cells and stops their growth in the body.
Fatty Seafood
Seafood is a great source of nutrients and its consumption is great for reducing the risk of cancer. Fish like mackerel, salmon and sardines are excellent sources of omega-3 fatty acids and are known for their anti-inflammatory properties. Omega-3 fatty acids are quite beneficial for reducing inflammation, a key factor in the development of cancer. It is good for improving your diet and can be a great alternative to red or processed meat since it is easier to digest and has several healthier nutrients present in it. Fish may reduce the risk of colon and breast cancer.
Nuts
Regular consumption of nuts is associated with a reduced risk of different types of cancers. Nuts like walnuts and almonds are great sources of healthy fats and are rich in antioxidants. They are excellent sources of food for keeping cancer at bay due to the presence of nutrients like selenium and vitamin E found, both very effective against cancer cells. Nuts are most effective against the risk of breast and colorectal cancer.
Legumes and Whole Grains
Legumes are key components of a cancer-fighting diet. Legumes like chickpeas, beans lentils, etc are high in protein, fibre and other bioactive compounds that are effective against cancer cells. According to the American Cancer Society, legumes and beans are among the most important and affordable cancer-fighting foods. Incorporating legumes into your regular diet can immensely benefit the healthy gut microbiota by promoting a healthy gut by reducing the risk of cancer.
Herbs and Spices
Several spices that we use in our everyday kitchen are beneficial in reducing the risk of cancer, one such commonly used spice is turmeric. According to studies, it was found that curcumin, a compound found in turmeric can stop the growth of cancer cells and decrease the risk of various types of cancer. The antioxidant and inflammatory properties found in turmeric make it a very important spice in reducing the risk of cancer. Black pepper, garlic, cardamom, clove, ginger, cumin, saffron, etc. are also some common spices with cancer-fighting properties.
Green Tea
According to medical studies, green tea has a high potential in preventing the growth of cancer-causing cells. Green tea contains polyphenols, anti-inflammatory and antioxidant properties that are known for reducing the risks of cancer. Experts also believe that polyphenols found in green tea have an excellent capacity to kill cancerous cells and prevent their growth in the body.
Olive Oil
Olive oil, particularly extra virgin olive oil is rich in healthy fats, antioxidant properties and anti-inflammatory compounds, making it an excellent food source in reducing the risk of cancer. Polyphenols such as hydroxytyrosol and oleocanthal are found in extra virgin olive oil and have strong antioxidant properties protect cells from oxidative stress, which is a major contributor to cancer development. Together, these radicals reduce damage caused to the DNA due to cancerous cells and reduce the chance of cancer.
Dark Chocolate
Chocolate that is extracted from the cacao tree’s plant seed is a great source of flavanols and polyphenols. Consumption of dark chocolate with high cacao content can deliver minerals, fibre, and antioxidants all three known for reducing the risk of certain types of cancers. But one should make sure it is not consumed in excess because if not consumed in moderation it can cause issues. Having a square or two of dark chocolate is recommended safe.
Fermented Food
Fermented food has lately received widespread attention, particularly due to its potential role in cancer prevention. It helps restore the balance of the microbiome in the gut system, which significantly reduces inflammation and boosts defense against cancerous cells. Common examples of fermented food include yogurt, buttermilk, kefir, kimchi, etc. Research show that an imbalanced gut microbiome can contribute to the development of several cancers, hence it is important to include fermented food in your diet to keep the gut system healthy. Similarly, probiotic supplements also help.
Conclusion
In conclusion, it is important to incorporate healthy foods and maintain a diet that is rich in food with properties that reduce the risk of cancer. Incorporating a variety of foods that prevent cancer can significantly reduce the risk of cancer and promote overall benefits to your body. Fresh fruits, vegetables, healthy fats, nuts, spices, etc are great sources of food that can benefit your body. Avoid the consumption of alcohol, tobacco, unhealthy food, and drinks to avoid the risks of cancer. Minimize the use of processed food, sugary drinks, and red meat to create a healthy balance and boost the chances of defence against cancer. While no food can guarantee the prevention of cancer, it is best to consume healthy and nutritious food, practice mindfulness, and incorporate healthy lifestyle habits to enhance well-being and support long-term health.
FAQs
1. What stops cancer cells from growing?
Treatments like chemotherapy, targeted therapy, radiotherapy and hormonal therapy stops cancer cells from growing.
2. What foods reduce the risk of cancer?
A diet rich in fruits, vegetables, and whole grains, particularly cruciferous vegetables like broccoli and kale, berries and omega-3s in fatty fish helps to reduce the cancer.
3. What are 10 ways to prevent cancer?
- Maintain a Healthy Diet
- Stay Physically Active:
- Avoid Tobacco:
- Limit Alcohol Consumption
- Protect Yourself from the Sun
- Maintain a Healthy Weight:
- Get Vaccinated:
- Avoid Exposure to Carcinogens:
- Regular Screening:
- Manage Stress and Mental Health
4. What decreases the risk of cancer?
Reducing cancer risk involves a combination of healthy habits and preventive measures. Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins provides antioxidants that protect cells from damage. Limiting processed meats, sugary foods, and red meat helps reduce risk, as these are linked to certain cancers
