There’s a reason a health mama wants her kids to eat their veggies. She knows certain foods pack a powerful punch of vitamins and nutrients that spell a big fat “FAIL” for cancer cells. Evidence shows that specific dietary habits can increase or decrease your risk of the disease. Did you know that simple changes in lifestyle can prevent 30-50% of cancers? Nutrition plays a valuable role in treating and coping with cancer. So, if you’re wanting to prevent or heal, it’s never too late to change your diet. Every year, new discoveries are made. Today, here are some of the top cancer prevention foods you can eat to naturally boost your health.
Apples 🍎
There’s something to the saying “an apple a day keeps the doctor away.” A 2010 study found that eating at least one a day reduced the risk of colorectal cancer by 50%. The fruit contains a ton of vitamin C, fiber, and antioxidants. It prevents tumors from growing.
Broccoli 🥦
Broccoli is part of the cruciferous vegetable family which is known for cancer-preventing properties. The tiny tree includes nutrients like magnesium, folate, fiber, potassium, and beta carotene. A 2017 study found that people who eat cruciferous vegetables (like broccoli) are found to have a lower risk of bladder cancer. This is due to isothiocyanates that have anti-carcinogenic powers which reduce bladder cancer cells. Not a huge fan? Try it with some lemon or mix it in with other vegetables, like carrots or squash.
Citrus 🍋
Citrus fruits have great anti-cancer benefits. Grapefruit is packed with vitamin C, fiber, phytochemicals, flavonoids, and carotenoids (like beta-carotene and lycopene). 17 different studies have found that people who had a higher citrus fruit intake showed a 50% less risk of developing oral cavity and pharyngeal cancer. If you don’t live in an area where fresh fruit is abundantly consider growing your own! (lemon tree, very pretty…)
Garlic 🧄
This powerful food does more than just shoo away vampires. Cancer cells hate it too! The key cancer-fighting properties of garlic include the antibiotic/antifungal compound allicin (which also helps cure SIBO), flavonoids, selenium, and allyl sulfides (both of which help stop or repair damage to DNA caused by cancer cells). A recent meta-analysis study showed that garlic (and other allium vegetables) could help prevents colorectal, stomach, and to some extent, esophageal cancers. Totally worth the bad breath, don’t ya think?
Carrots 🥕
Carrots are super high in vitamin A. One large carrot equals 200% of your daily value. It offers a good amount of fiber, carotenoids, and vitamin K. The nutrients in carrots neutralize free radicals to prevent cell proliferation. This means, they are handy for destroying cancer cells and creating new blood vessels. In fact, a 2018 study found that high carrot intake was associated with a 21% decrease in the risk of breast cancer. Bonus if you eat purple, red, or yellow carrots. They have extra flavonoids or carotenoids. Maybe Bugs Bunny was onto something.
Legumes 🌯
These magical beans offer a ton of protein, fiber, and folate. Some of the superstars when it comes to cancer prevention are:
- Pinto beans
- Red Kidney beans
- Red lentils
- Yellow split peas
- Black beans
- Pinto beans
- Black-eyed peas (Hey, Fergie!)
Studies have shown countries that eat a diet rich in legumes have lower numbers of colorectal cancer. Legumes provide chemo-preventive mechanisms against colon cancer. They’re also known to reduce cholesterol, decrease blood sugar levels, and increase healthy gut bacteria.
Berries 🍓
Berries, such as strawberry, raspberry, blueberry, blackberry are superstars when it comes to cancer prevention. They are extremely high in antioxidants have a wide range of nutritive components. Studies show that eating cherries decreases the markers for oxidative stress, protect us from DNA damage, and inhibition of growth and proliferation of cancer cells. Plus, they’re delicious! Strawberry diaquiri, anyone?
Seeds 🌱
Seeds like pumpkin, flax, chia, and flaxseed pack a ton of nutrients and can easily be put in yogurts, breads, and smoothies. A recent study found that flaxseed oil prevents the growth of cultured malignant breast cancer cells, cervical cancer cells, leukemia cells, and melanoma cells. A great nutrient for the ladies!
Fatty Fish 🍣
Even better are omega-3s! A 2018 study on mice exposed to omega-3s found that marine-based omega-3s are 8x more effective at stopping breast tumors from developing compared to flaxseed and other oils. The same study showed omega-3s from fish decreased tumor size by up to 70% and decreased the number of tumors by 30%. Salmon, mackerel, anchovies, and other types of fish are high in omega-3s. At our home, we stock up on cans of sardines for a simple, healthy snack. Not a huge fan of eating fish? Consider taking a fish oil supplement to reap the benefits of this cancer prevention superfood. Our son loves this Organic lemonade fish oil for kids!
Nuts 🌰
According to the American Institute for Cancer Research, all nuts fit into a cancer prevention diet but walnuts are most studied. They offer essential fatty acids, vitamin E, and polyphenols. In fact, walnuts are one of the best sources on the planet for polyphenols which fight cancer, cardiovascular and neurodegenerative diseases.
Tomatoes 🍅
Don’t pass on that salsa! (unless maybe you have a nightshades sensitivity)! Tomatoes are full of vitamin C, vitamin A (from beta-carotene), and potassium. The fruit part of the vegetable (does that even make sense?) also offers the heart-healthy antioxidant and lycopene. Lab studies show tomato consumption can lower the risks of skin cancer by lessening UV light damage and tumor risk. In 2018, research found that participants who consumed a higher amount of lycopene from tomatoes had a lower risk of stomach cancer. Bonus if you eat cooked tomatoes. It appears to increase the availability of key nutrients.
Coffee ☕️
Another top cancer prevention food is coffee. What’s great is you probably already consume this beverage (at least I do). Coffee has incredible health benefits like riboflavin and a high concentration of antioxidants. One study found that consuming up to four cups of coffee a day can be associated with a 20% reduced endometrial cancer risk and a 24% reduced postmenopausal cancer risk. So, if you’re debating on whether to have that extra cup, just consider it cancer prevention. 😉
Foods That Elevate Your Risk for Cancer
Just as there superfoods that can lower our risk, there some archenemies out there that can sabotage our health. Here is a short list to watch out for:
- Sugar and Refined Foods. Studies show that processed foods that are high in sugar and low in fiber and nutrients have been linked to a higher risk of cancer.
- Processed Meats. The International Agency for Research on Cancer (IARC) considers processed meat a carcinogen (something that causes cancer).
- Overcooked Foods. Studies show, cooking foods at high temperatures, such as grilling, broiling, and barbequing, can produce harmful compounds like heterocyclic amines (HA) and advanced glycation end-products (AGEs). Excess amounts play a role in the cause of cancer.
- Dairy. Several studies have indicated that high dairy consumption could increase the risk of prostate cancer.
Cancer-Fighting Research
It is important to note that there isn’t enough evidence to show that just eating these foods alone will prevent cancer. Data isn’t perfect. A lot of cancer-fighting food studies use epidemiology. This is a method where researchers study existing data and the causal links between disease and populations.
Additionally, many of these tests are performed in a controlled lab environment. That means a lot of testing on mice (not humans). Some research just looks at the nutrient’s effect on cancer cells, rather than the food itself.
Overall, the foods on this list are a tasty start for any health mama! The more informed you are about what’s on your plate, the more control you’ll have over health.
Obviously, it’s not a perfect science, but everyone knows a steaming plate of broccoli is always better than a plate of hot dogs. At least when it comes to cancer prevention.