Diet Could Help Prevent Cancer
According to Cancer Research UK, one in two people will develop cancer at some point in their lives. Every year, around 360,000 people are diagnosed with the disease. Of all the health conditions that can affect us humans, perhaps cancer is the one that instils the most fear. Hearing the word ‘cancer’ is frightening enough, let alone constantly being told about all the things that can allegedly increase our risk of getting cancer.
So, in this article, we’re going to talk about some of the foods that can help to prevent or lower our risk of developing cancer. Cancer is a complex, multi-faceted disease, but living a healthy lifestyle with a good diet, minimal stress and alcohol, and getting plenty of restful sleep is our best defence against cancer.
Diet is one of the most important factors in minimising our risk, but no one food will guarantee we won’t develop cancer. Cancer Research UK states that having a healthy and balanced diet can reduce the risk of cancer, partly from the effect of the diet itself, but mostly by helping to maintain a healthy weight. They also say that our overall diet, what we eat day to day, is more important than individual foods for reducing the risk of cancer. So here are twenty foods to include in your diet to help keep you as healthy as possible.
1. Strawberries
Strawberries are rich in the antioxidant polyphenols ellagic acid and ellagitannins, the latter being converted into ellagic acid by the bacteria in our guts.
Studies show that ellagic acid makes a two-pronged attack on helping to prevent cancer; it can slow down the growth of cancer cells and can bind to cancerous cells, rendering them inactive and unable to further divide. Research is in its infancy, but it’s exciting, nonetheless. Strawberries are also very rich in vitamin C, which is an antioxidant vitamin. As we discovered when talking about the antioxidant properties of carrots, antioxidants help to neutralise free radicals that can damage our cells and DNA and that can go on to cause certain cancers.
These delicious soft fruits are ideal for snacking on or adding to breakfast cereals and even go well in a salad dressed with balsamic vinegar (trust us, we know it sounds odd, but it’s really very tasty!) So, eat them whenever you can, and make a date to go strawberry picking as soon as you can!
2. Dark Green Leafy Vegetables
Leafy green vegetables like spinach and lettuce are good sources of the antioxidants beta-carotene, a source of vitamin A, and lutein, a pigment only synthesised by plants.
Research shows that the carotenoids found in dark green leafy vegetables like kale or spinach can act as antioxidants and boost the body’s own antioxidant defences, which, in turn, can help stop free radicals, unstable molecules that can damage the cells in your body, from damaging DNA and leading to cancer. Some laboratory research has found that the carotenoids in dark green leafy vegetables can inhibit the growth of certain types of breast cancer cells, skin cancer cells, lung cancer, and stomach cancer.
Here are some dark green leafy vegetables to add to your anti-cancer diet:
Kale, collard greens, spinach, cabbage, beet green, watercress, romaine lettuce, Swiss chard, arugula, endive, bok choy, and turnip greens.
Possibly the easiest food to consume is lettuce. You can have it several times a week with different recipes. Make sure to steam the other vegs like cabbage and spinach to retain all the nutrients.
3. Whole Grains
It’s always a good option to choose whole grains over refined grains to lower your risk of diabetes and heart disease. Recent research also strongly suggests that you should consume wholegrain daily as part of your anti-cancer diet.
According to the American Institute for Cancer Research (AICR), a variety of healthful compounds in whole grains (fibre, vitamin E, selenium, lignans, and phenols) combine to make these foods high in potential anti-cancer activity. AICR’s latest report on colorectal cancer shows strong evidence that eating 90 grams (about three ounces) of whole grain foods daily reduces the risk of colorectal cancer by 17%. Lower amounts of whole grains provided some but less protection; greater amounts offered even more.
So, when you write your shopping list, pick whole flour, whole wheat, brown rice, freekeh, buckwheat, bulgur, quinoa, whole wheat couscous and corn. Yes, corn is healthy for you when it’s whole, so treat yourself to popcorn!
4. Garlic
Several studies show an association between increased intake of garlic and reduced risk of certain cancers, including cancers of the stomach, colon, oesophagus, pancreas and breast.
According to the National Cancer Institute, an analysis of data from seven populations showed that the higher the amount of raw and cooked garlic consumed, the lower the risk of stomach and colorectal cancer. Lab studies show that garlic compounds help with DNA repair, slow the growth of cancer cells, and decrease inflammation. Each clove of garlic is packed with a variety of phytochemicals like flavonoids that are also found in blueberries and well-studied for their anti-cancer properties.
The World Health Organization’s guidelines for general health promotion for adults is a daily dose of two to five grams of fresh garlic (approximately one clove) or 0.4 to 1.2 g of dried garlic powder. Garlic is a great way to flavour your dishes. Add some to soup or stews, salad dressing, and meat and vegetable dishes.
5. Tomatoes
You might have already heard that Mediterranean cuisine is excellent for your health. It’s no coincidence that one of the core ingredients in this cuisine is the humble tomato.
A study carried out at the National Institute for Health Research Bristol Nutrition, revealed that men who ate more than ten portions of tomatoes or tomato products per week have an 18% reduced risk of prostate cancer compared to men who ate less than ten. Tomatoes contain a particularly high concentration of an effective antioxidant called lycopene that is effective at fighting prostate cancer and reducing tumour growth among men with prostate cancer. Lycopene also helps prevent heart disease.
Tomatoes are a good source of vitamins A, C and E, all enemies of cancer-friendly free radicals, so pop some cherry tomatoes into your green lettuce salad with some feta and cucumber and stuff your sandwiches with sliced tomatoes, avocados, and mozzarella. You can also mix them into a soup.
6. Grapes
Both grapes and grape juice are rich sources of resveratrol; a phytochemical well studied for anti-cancer effects that can be found in large quantities in grapes’ skin. Resveratrol is found in red, purple and green grapes; the amount depends much more on the growing conditions than on a grape’s colour or type.
Some researchers pointed out resveratrol’s ability to slow the growth of cancer cells and inhibit the formation of tumours in lymph, liver, stomach and breast cells. Resveratrol has also triggered the death of leukemic and colon cancer tumours.
Red wine also contains resveratrol; however, alcohol is associated with increasing the risk of many types of cancer, so don’t take this as an excuse to drink more! Also, grapes contain more pesticides than any other fruits, so try and buy organic ones if you can.
7. Carrots
The saying ‘eat the rainbow’ refers to the importance of eating a variety of differently coloured fresh fruit and vegetables. This is because fresh fruits and vegetables contain a wide variety of antioxidant compounds called polyphenols, each one having a different protective effect. Each different coloured fruit or vegetable contains a different type of polyphenol.
Antioxidants help to ‘mop up’ or neutralise free radicals. Free radicals are unstable molecules of oxygen that have lost an electron, and they move around the body scavenging electrons from other, more stable oxygen molecules. While doing this, free radicals can cause damage to our cells and our DNA. If they are free to do this on a regular basis, it can lead to chronic inflammation, which can lead to oxidative stress, which can lead to chronic diseases like cancer.
Free radicals enter the body via several means, including breathing in toxins and environmental pollutants, smoking and eating lots of processed foods that are high in saturated fat, salt and sugar. But they’re also produced by the body as a natural consequence of normal bodily functions, like breathing and digestion. Even if we lead a virtuous life, we’re still under attack from free radicals, so it’s important that we eat plenty of antioxidants that donate their electrons to free radicals, effectively neutralising them.
Carrots are orange, obviously, and sometimes purple if you eat the heritage variety and, therefore, contain antioxidant polyphenols called carotenoids which are shown to have anti-cancer properties.
8. Cherries
With the ability to be both deliciously sweet and tremendously tart, cherries are rich in antioxidant polyphenols called anthocyanins. These give cherries their dark red colour and are also responsible for giving red wine its deep ruby colour and antioxidant benefits when taken in moderation.
Like all polyphenols, anthocyanins have a protective effect against cancer by helping to neutralise free radicals and prevent chronic diseases caused by inflammation and oxidative stress.
Not only that, regularly drinking tart cherry juice can help prevent cancer; studies have looked at the prevention of bowel cancer in particular. As an aside, cherry juice also contains melatonin, which is produced by the body to promote sleep at night. When we are jet-lagged, it means that our melatonin production is out of whack. Studies are yet to demonstrate whether melatonin could also help to lower our risk of developing cancer.
9. Walnuts
Rich in omega-3 fatty acids, walnuts are a great source of these essential good fats for vegans or those who don’t eat fish. We need omega-3 fatty acids in our diet to help support the health of our heart and brain.
But not only that, walnuts are rich in a peculiarly named compound, pedunculagin. When we eat walnuts, the bacteria that naturally reside in our gut, called the microbiome, turn pedunculagin into another compound called urolithin.
Urolithins are capable of binding to oestrogen receptors. Oestrogen is a female sex hormone present in both female and male bodies, but to a much greater extent in females, and can help protect against breast cancer. This is thought to be because the drop in oestrogen that accompanies menopause can mean an increased risk of breast cancer in postmenopausal women. By attaching to the oestrogen receptors, urolithins can trick the body into thinking there’s more oestrogen present than there is.
It’s important not to go overboard and eat more than a handful or so of nuts each day, as they are rich in fats. Even though they’re good fats, fats are still calorific, and if you’re trying hard to manage your weight, you could be inadvertently eating more calories than you think by snacking on walnuts and other nuts.
10. Oily Fish
Oily fish like salmon, mackerel, sardines, and pilchards are all rich in omega-3 fatty acids, which, as we discovered when we spoke about walnuts, are essential for normal functioning and health of our hearts and brains.
But these benefits aside, large-scale studies have found that those eating a diet rich in oily fish, i.e., at least two or three times a week, have a reduced risk of developing cancers that affect the digestive tract.
It’s thought that this is because oily fish contain omega-3 fatty acids that can help to stop the development of cancer and vitamin D that can protect against certain types of cancer.
11. Olive Oil
Another common ingredient in the Mediterranean diet is olive oil. This monounsaturated fat is widely used for both cooking and salad oil and maybe a cancer-fighting food. Breast cancer rates are 50% lower in Mediterranean countries than in the United States.
Eating a healthy diet with olive oil as the main source of fat could considerably lower cancer incidence and notably help prevent breast and colon cancer. Olive oil is packed with vitamins and antioxidants that help the body eliminate the toxins responsible for damaging our DNA and inducing cancer.
Make sure you buy qualitative 100% extra virgin olive oil as research has found that extra virgin olive oil is rich in oleocanthal, the ingredient protecting against cancer. Where extra virgin olive oils seem to wipe out cancer cells, non-extra virgin olive oils don’t appear to have any effect on cancer cells. However, bear in mind that research is still ongoing, and while olive oil has proved to be an active food to prevent cancer, it’s way too soon to conclude that olive oil can treat or cure cancer. Pop some olive oil in your salads and use it as cooking oil.
12. Green Tea
Some laboratory studies have shown that extracts from green tea can stop cancer cells from growing. Green tea contains substances called polyphenols, and a sub-group called catechins, which scientists think give antioxidant properties. Researchers have notably found that matcha green tea has properties that combat breast cancer stem cells. Matcha is a type of green tea in a powdered form originating from Japan.
While these lab results are encouraging, the research is still at an early stage, and more human studies need to be done to make those results 100% accurate. One fact we know is that tea is drunk widely across Japan, and the rates of many cancers are much lower there than in other parts of the world. Japan is ranked 43 on the list of countries by cancer rate based on the 2018 GLOBOCAN statistics and including all cancer types. Australia holds first position, the US fifth position and the UK thirteenth position.
Not convinced? Green tea is one of the best antioxidants known and therefore very good for your body, so make sure you drink at least one cup a day. It can improve your digestion and cerebral functions and elevate your mood.
13. Beans, peas and lentils
Beans and pulses are rich in fibre which it’s thought that many of us don’t get enough of in our diets, especially with the advent of low carbohydrate diets.
Fibre helps to keep our bowels regular by bulking up the stools, allowing them to pass through the digestive system more easily. The fibre in beans, peas and pulses is known as soluble fibre as it dissolves in the water in our gut. This also helps to keep our stools soft, helping to prevent constipation. A high-fibre diet helps to lower the risk of bowel cancers by making sure the bowel is kept clear of stale foods and toxins.
So, fill up on all kinds of beans, including baked beans, lentils, peas and chickpeas, at least three times a week. If you’re vegetarian or vegan, these also provide plenty of protein that you might need to think more carefully about when you don’t eat meat, eggs or dairy products.
14. Broccoli & Cruciferous Vegetables
Cruciferous vegetables are rich in nutrients, including several carotenoids (beta-carotene, lutein and zeaxanthin), vitamins B, C, E and K, and minerals. Carotenoids act as antioxidants in the body and have strong cancer-fighting properties.
Serious research shows that this group of vegetables may be particularly helpful in preventing and even fighting cancer. Researchers have found that components in these wonderful veggies can protect you from the free radicals that damage your cells’ DNA. They may also shield you from cancer-causing substances (like tobacco, UV, wood dust and X-radiation) and help slow the growth of tumours and encourage cancer cells to die. Studies have shown a lower risk of breast, lung, colorectal and prostate cancer in people who regularly consume cruciferous vegetables.
Cruciferous vegetables include the following:
Arugula, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, horseradish, kale, radishes, rutabaga, turnips, watercress and wasabi.
If you’re not a big fan of their taste, try and combine them with other vegetables into a soup with a teaspoon of coconut oil. Courgette, leek and broccoli, for instance, make a very tasty soup when combined. Also, most of these veggies pair well with rice. It’s best to steam them to retain all the nutrients.
15. Apples
Like beans, peas and lentils, apples are a good source of soluble fibre, which is great for healthy bowels. An added benefit of eating fibre-rich foods is they help keep us fuller for longer, meaning that we’ll snack less often between meals. This is beneficial if we’re looking to lose weight and means we’ll eat fewer snacky foods that are high in sugar, salt and saturated fat, which are linked to an increased risk of developing cancer.
There is also evidence that apples contain fibre that the gut bacteria convert into short chain fatty acids like a compound called butyrate. Studies show that these compounds can reduce inflammation and oxidative stress, which, if allowed to build up, can lead to chronic disease, including certain cancers.
Apples also contain polyphenols that have antioxidant properties, helping protect the cells from the uncontrollable division that causes cancer. And you know what they say; “An apple a day keeps the doctor away.”
16. Winter Squash
When we think of antioxidant-rich fruits and vegetables, it’s easy to think of summery berries, salads, courgettes, and asparagus. But the grounds are just as plentiful in the winter, with a cacophony of nutritious winter squashes available to keep us full, warm, nourished and topped up with cancer-fighting antioxidants.
Butternut squash, pumpkins (not just good for cutting into spooky shapes on Hallowe’en), and other gourds, as they’re known, are all rich in antioxidant carotenoids and, much like carrots, have the potential to help us lower our risk of developing cancer. Carotenoids, in particular, help to promote the communication between cells that helps prevent the uncontrollable rate of cell division and growth that can lead to cancerous tumours. They can also stimulate abnormal cells to self-destruct.
Also, the body turns beta-carotene, the type of carotenoid present in winter squashes, into vitamin A, which has its own antioxidant capabilities. Don’t be scared to cook with winter squashes. The internet is awash with recipes, and they can be turned into the most delicious soups, stews, and curries!
17. Blueberries
Blueberries are a superfood, and we highly recommend consuming them regularly. They are high in antioxidants, which helps with weight loss—obesity is one of the direct causes of cancer—and even helps fight some diseases. Blueberries have the highest antioxidant capacity of all the popular fruits and vegetables, as they are packed with flavonoids that are efficient in reducing the risk of cancer, heart disease, asthma, and stroke and protect the brain.
A recent study led by Dr Yujiang Fang from the School of Medicine at the University of Missouri-Columbia found interesting results in pathology and oncology research. The research shows that blueberry extract not only makes cancer cells more sensitive to radiation but also reduces the abnormal cell growth that fuels cancer development. While further studies are needed, the researchers say that their findings indicate that blueberries may be a promising treatment strategy for cervical cancer and other cancer types.
Moreover, blueberries boast many of the same active substances as cranberries, which means regularly consuming them can help prevent urinary tract infections.
18. Raspberries
Like strawberries, raspberries are a rich source of ellagic acid and ellagitannins that can help to protect against certain types of cancer. They’re also a rich source of vitamin C, which itself has antioxidant properties that can defend against cellular and DNA damage from free radicals that can, in turn, lead to cancer if left to become chronic.
The ellagitannins present in raspberries are also thought to be able to kill cancer cells by programming for ‘apoptosis’ or cell death. This could mean these compounds, that we might not even think about as we’re enjoying our summer raspberries, could be working to form signals to rapidly dividing cells that could potentially become cancerous to stop growing and die.
Enjoy raspberries as a snack or with your breakfast cereal drizzled in honey and yoghurt. Or they’re great in overnight oats soaked in the dairy or non-dairy milk of your choice, with chia seeds for bulk and fibre. Pop it all in a jar in the evening, screw on a lid, put it in the fridge and hey presto, nutritious breakfast with no prep or fuss in the morning that can even be eaten on the go!
19. Flaxseeds
Flaxseeds, sometimes referred to as linseeds, are one of the world’s oldest crops and have played an important role in the ancient Indian medicine system, Ayurveda, for centuries.
Rich in protein, fibre and omega 3 fatty acids, they’re tiny nutritional powerhouses. In particular, flaxseeds are rich in a compound called lignans. Lignans have shown in numerous studies that they have the capability to decrease the growth of cancerous tumours.
One study found that lignans produce compounds during digestion that are structurally similar to oestrogen, that bind to breast cancer cell receptors, slowing down their growth. Another found that flaxseeds can help to prevent prostate cancer tumours from growing new blood vessels, therefore slowing down their growth. An omega 3 fatty acid rich diet can also help to reduce the overall risk of developing breast cancer.
These tiny seeds have a mild, nutty flavour and can be eaten whole sprinkled on breakfast cereals, but they can be a bit difficult to chew. For this reason, they’re also available as a dried powder, that can also be sprinkled on cereals or added to smoothies and juices for a nutritional boost. Flaxseeds are also available as supplements, or as an oil that can be used for cooking or drizzling over salads.
20. Turmeric
Turmeric is the spice that gives curries their gloriously deep yellow colour; it’s not known as the golden spice for nothing. If you’ve ever spilt curry on your clothing, that stain is all down to turmeric. But stains aside, turmeric is amazingly beneficial to our health.
This spice contains thousands of active ingredients, but the most studied is curcumin, a known potent anti-inflammatory agent and antioxidant. These properties mean that turmeric is being seriously considered as an adjuvant drug alongside regular cancer treatments to help bolster the chances of survival. They also mean that consuming turmeric on a regular basis can help to prevent cancer.
To maximise the benefits of eating turmeric, studies suggest that a substance called piperine that’s present in black pepper will increase the ‘bioavailability’ of curcumin. That is, piperine helps the body absorb the curcumin better, helping to boost its health benefits. It’s thought that piperine enhances curcumin absorption by 2,000% by helping it to cross from the gut into the bloodstream and preventing it from being broken down by the liver.
Curcumin is best taken as a supplement that also contains piperine since supplements are more concentrated than eating turmeric in curries. But by all means, enjoy home-cooked curries regularly too, and don’t forget a liberal sprinkling of black pepper!
Lowering your cancer risk with your diet
What we love about all these foods is that they’re readily available, ‘normal’ foods. There’s nothing fancy or unpronounceable; they’re just everyday foods that you’ll find in abundance in your local supermarket, independent shop, or food market.
Many of them can be used in several different ways and are easy to include in your daily diet. Sprinkling strawberries and raspberries on your breakfast granola or swirling them into your yoghurt, snacking on cherries and walnuts, having a salmon sandwich or carrot and coriander soup for lunch and a low-fat chickpea and cauliflower curry for dinner isn’t exotic or following some fancy diet.
It’s just a healthy, nourishing and exceptionally tasty way of eating that could do wonders for your health. What’s not to like?!