As Hippocrates said: Let food be thy medicine and medicine be thy food.

Food is far beyond taste; it’s a weapon for your body to fight against the unseen!

Plant foods that are loaded with phytochemicals, also known as phytonutrients, are assumed to be cancer-fighting foods. Phytochemicals are natural compounds found in plants that may support overall health and have been studied for their potential role in reducing the risk of chronic diseases, including cancer.

On the other hand, while beef is rich in protein and iron, cooking it at high temperatures can create harmful compounds that might damage DNA and increase the risk of colon cancer. Research shows eating 100 grams of red meat daily could raise this risk by 17%.

Reading this, we might have convinced you that there is some kind of link between the food we eat and disease, including cancer. Read this article to learn about Diet & Cancer Risk and also debunk some nutritional myths as well.

"Disclaimer: The information provided in this article is for educational purposes only and is not intended as medical advice. Please consult a healthcare professional before making changes to your diet or lifestyle."

Foods That May Support Cancer Risk Reduction

Cancer Fighting Foods can include a diet rich in certain foods and nutrients that can help reduce cancer risk by supporting overall health including combating inflammation (as cancer is the disease of inflammation) and oxidative stress. 

8 Foods that may Prevent Cancer:

1. Mediterranean Diet

The Mediterranean diet includes fruits, vegetables, whole grains, nuts, seeds, and healthy fats, particularly olive oil. 

How they work? This diet is rich in antioxidants, anti-inflammatory compounds, and fiber, which are essential for reducing cancer risk. This diet is associated with lower rates of cancer, heart disease, and other chronic illnesses.

2. Phytochemicals

Phytochemicals or phytonutrients, are naturally occurring compounds in plants that protect against oxidative stress and inflammation. Found in colorful fruits and vegetables, they are:

• Polyphenols in berries and green tea.
• Glucosinolates in cruciferous vegetables like broccoli and kale.

3. Carotenoids

Carotenoids are the pigments that give fruits and vegetables their vibrant orange, yellow, and red color. These include beta-carotene, lycopene, and lutein, and are powerful antioxidants. They are found in carrots, tomatoes, sweet potatoes, and spinach. Carotenoids may help reduce the risk of cancers, particularly of the breast and prostate.

4. Curcumin

Curcumin is the active compound in turmeric, known for its anti-inflammatory and antioxidant properties. Research suggests curcumin may support healthy cell function and has been studied for its potential role in inhibiting the growth of abnormal cells. Adding turmeric to meals, especially with black pepper, enhances its bioavailability.

5. Green Tea

Green tea contains catechins that have been studied for their potential role in supporting healthy cell function. Regular consumption of green tea may reduce the risks of advanced prostate cancer.

6. Whole Grains

Whole grains, such as oats, quinoa, and brown rice, provide fiber, vitamins, and minerals. Fiber helps in maintaining a healthy gut microbiome, which plays a crucial role in immune function and inflammation reduction. Whole grains also contain lignans and saponins, which have anti-cancer properties.

7. Fish and Omega-3 Fatty Acids

Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, known for their anti-inflammatory effects. Omega-3s help reduce chronic inflammation, a risk factor for cancer development, particularly colorectal and breast cancers.

8. Flaxseed

Flaxseed is a rich source of lignans and omega-3 fatty acids. Lignans are phytoestrogens regulating hormone levels, and may be beneficial in reducing the risk of hormone-related cancers, such as breast and prostate cancers. 

One Tip: Ground flaxseed is easier to digest and absorb than whole seeds.

Research has shown potential benefits between eating these 8 wonderful food ingredients and reducing cancer risk. Try to incorporate them in your daily diet routine to quip your body against abnormal cell growth or inflammation.

Do you Know?

According to estimates, diet accounts for 10–70% (on average, 35%) of human cancer mortality, and a suitable lifestyle change could prevent almost two-thirds of cancers.

Which are cancer-causing foods to avoid?

So far, you have learned about foods that reduce cancer risk, so let's be aware of some cancer-causing foods that you must avoid.

Note: The potential risks associated with these foods are based on research findings. Individual risk factors may vary, and dietary choices should be made in consultation with healthcare professionals.

1. Red Meat & Processed Meat

• Example: Hot dogs, bacon, sausages, and deli meats.
• Why avoid? These are high in nitrates and nitrites, which can form cancer-causing compounds in the body.
• Excessive consumption of red meat has been associated with an increased risk of colon cancer in some studies.
• Hence, stick to lean proteins or plant-based options instead.

2. Grilled or Charred Meat

• That crispy, blackened part of BBQ or grilled meat that you crave for, yes it is loaded with harmful chemicals such as heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).
• Why avoid? These chemicals can damage your DNA and increase cancer risk, especially for colorectal and stomach cancers.

3. Sugar & Sugary Foods

• Examples: sodas, candies, pastries, and ultra-processed snacks.
• Why avoid? While sugar itself doesn’t directly cause cancer, high sugar intake can result in obesity, which is a significant cancer risk factor. Additionally, spikes insulin, which acts as a fuel for  abnormal cell growth.

Besides avoiding alcohol, sleeping 7 to 8 hours a day and exercise are no-brainer. You have to follow them.

And by the way, one Myth to stay away from:  While certain foods offer nutritional benefits, no single food can guarantee protection against cancer.

Conclusion

So we have concluded that Yes diet may play a role in influencing cancer risk, but it’s only one piece of the puzzle. Simply eating certain foods or avoiding others cannot completely knock out cancer risk. At Wellness Extract, we strongly advocate for a holistic approach to health. This includes improving your gut microbiome, staying active through regular exercise, and no compromise on basic body needs such as quality sleep—all of which contribute to overall wellness. 

Also what good about these habits are: Healthy lifestyle habits may support telomere health, which has been associated with healthier aging. 

Note : This content is for educational purposes only and does not constitute medical advice or an endorsement of any product.