The Anti-Cancer Diet: Cancer Fighting Foods to Help Prevent Cancer (Evidence Based)

Enjoying a healthy diet can do much to lower your risk of developing serious diseases such as cancer. Including foods like plenty of green leafy vegetables, fruits, berries, nuts, and oily fish can help prevent many health issues. While no single food can stop cancer, consuming more “cancer-fighting foods” can help reduce your risk of developing the disease.

The best foods in a cancer prevention diet contain vitamins and antioxidants that help to strengthen your immune system. The cancer protection benefits come from combining a variety of foods that have anticancer properties. There is also a lot of scientific data on foods that fight cancer. Natural cancer-fighting compounds such as lycopene, phytochemicals, carotenoids, sulfur, and fiber are found in many foods. Eating the right combination of these can make a difference in helping to prevent diseases like cancer.

In this article, you will learn about the best cancer-killing foods and spices that are backed up by scientific research. You will also find out how to use these foods in your cancer prevention diet to keep yourself as healthy as possible.

The Link Between Diet and Cancer Prevention

Many doctors agree that diet and cancer are closely linked. The Nutrition Journal published research on the benefits of an anti-cancer diet, showing that dietary choices could play a role in reducing the risk of cancer by up to 40%. Foods containing vitamins C and D, selenium, chlorophyll, and antioxidants have all been linked to cancer prevention. The basic principles of a cancer prevention diet should consist of multiple servings of fruits and vegetables daily, increasing your fiber intake, and consuming essential fatty acids. It is also important to cut out red meat, refined carbohydrates, and added sugar.

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Green Leafy Vegetables and the Cancer Diet

The best diet to prevent cancer should include plenty of green leafy vegetables for their high antioxidant content. Vegetables such as kale, rocket, and greens from root vegetables contain powerful antioxidants. They contain compounds such as lutein, lycopene, and beta-carotene that are linked to a lower risk of cancer. One study showed that increasing the consumption of green leafy vegetables could lower the risk of ovarian cancer by 56%. Green leafy vegetables also contain chlorophyll, which one study found can help reduce the risk of colon cancer.

• Spinach: Contains cancer prevention compounds called glycoglycerolipids that help prevent DNA damage and can help reduce the risk of certain cancers. It also contains beta-carotene and vitamin A, which have been associated with a reduced risk of breast cancer.

Cruciferous Vegetables to Help Prevent Cancer

Cruciferous vegetables such as broccoli, kale, cabbage, and Brussels sprouts should be part of your anti-cancer diet plan. Research has shown that these vegetables have chemo-preventive properties that can reduce your risk of developing cancer. The compound sulforaphane, found in these vegetables, has been linked to lowering the risk of breast, liver, lung, and colon cancer.

• Kale: A systematic review of 31 studies reported that kale is among the best cancer-fighting foods. Compounds in kale help to inhibit the activity of certain carcinogens and prevent DNA damage.

• Broccoli: Is one of the richest sources of sulforaphane. One study found that a diet high in broccoli sprout consumption helped reduce the risk of prostate cancer by inhibiting the progression of cancer cells.

• Cabbage: A laboratory trial identified that cabbage contains the compound phytoalexin, which has cancer-killing properties.

Brightly-Colored Vegetables are Great Anti-Cancer Foods

Vegetables that have vibrant colors are good foods that can help to prevent cancer. Research published in the journal Advances in Nutrition reported that yellow, red, and orange vegetables are rich sources of compounds that prevent cancer. Some of the best include red peppers, sweet potatoes, spinach, and carrots.

• Tomatoes: Are one of the best lycopene foods to include. A 2016 systematic review found that lycopene in tomatoes is linked to cancer prevention, particularly prostate and lung cancer. Cooking tomatoes for a few minutes and adding a little olive oil increases the bioavailability of lycopene, making it easier for the body to absorb.

• Beets: Contain a compound called betanin that has chemo-preventive properties. Beetroot extract can help to reduce the risk of certain types of cancer or help reduce the side effects of chemotherapy.

Fiber Helps Reduce Cancer Risk

Cancer-killing foods should contain plenty of fiber. A screening trial involving thousands of participants found a link between increased fiber intake and a reduced risk of colorectal cancer. Other studies have shown that women in their 40s or 50s can reduce their risk of breast cancer by increasing their intake of fiber. Some of the best sources of dietary fiber are apples, pears, green peas, Brussels sprouts, carrots, bran flakes, and oatmeal.

Beans and Legumes are Cancer Fighting Foods

An anticancer diet should contain servings of lentils, peas, beans, or chickpeas because they help prevent cancer. A case-control study found that increasing your legume intake can help lower your risk of stomach, kidney, and colorectal cancer. A 2015 meta-analysis also found that legumes help reduce the risk of colorectal cancer in men and women.

Garlic and Onions are Foods that Help Prevent Cancer

Garlic and onions are among some of the best cancer-fighting foods to include in your healthy diet due to the sulfur compounds they contain. Researchers have found that these foods have cancer preventive properties and can help reduce your risk of developing cancer.

Berries are Cancer Fighting Superfoods

Consuming plenty of berries regularly can help decrease your risk of cancer. Berries are a nutritious food to include in a cancer diet because they contain flavonoids and other antioxidants. Research has found that berries help reduce inflammation, protect cells from DNA damage, and can kill off malignant cells.

• Blueberries: Are packed with antioxidants that have compounds that help prevent oxidative stress damage to DNA in cells and also help kill off cancerous cells.

• Black raspberries: Trials involving humans have shown that compounds in black raspberries have an anticancer effect in helping to prevent cancers of the esophagus, colon, and mouth.

• Grapes: Are rich in antioxidants that help to lower inflammation, stop the spread of malignant cells, and prevent oxidative stress from damaging cells.

Citrus Fruits in Your Anti-Cancer Diet Plan

Including citrus fruits a few times a week in your diet can have some cancer-fighting benefits. A 2018 systematic review of 17 studies found that consuming citrus fruits regularly can help to reduce the risk of oral cancer by up to 50%. The cancer-fighting effect of citrus fruits is due to high levels of antioxidants such as vitamin C, carotenoids, and quercetin.

Nuts and Seeds Can Help Prevent Cancer

Nuts and seeds are among some of the best cancer prevention foods to include in your diet. A 2015 meta-analysis of studies found that nut consumption is linked to cancer prevention, including colorectal, ovarian, and prostate cancer.

• Walnuts: The Journal of Medicinal Food reported on trials involving mice showing that walnut consumption can help inhibit the growth of prostate cancer tumors.

• Almonds: One study showed that almond consumption significantly reduced the risk of breast cancer in women by up to three times.

• Flaxseeds: Are rich in fatty acids, fiber, and minerals. Phytoestrogens in flaxseeds can also reduce the risk of breast cancer in postmenopausal women.

• Pumpkin seeds: Have been linked with the prevention of various cancers, including breast, gastric, colorectal, and lung cancers.

Oily Fish and Cancer Prevention

It is good to regularly consume salmon, mackerel, tuna, or sardines because they contain omega-3 fatty acids. A case-control study found that consuming fatty fish is linked to a reduction in the risk of breast cancer. Taking omega-3 supplements can help ensure a regular dose of these fatty acids.

Olive Oil is a Cancer Fighting Food

Extra virgin olive oil helps give your body a dose of antioxidants and lower inflammation that can help protect you against cancer. A review of 19 studies found that a moderate intake of olive oil was linked to a lower risk of developing ovarian, stomach, oral, and colorectal cancers.

Spices in your Cancer Diet

Spices can also turn your meals into cancer-fighting foods. The journal Nutrients reported that many spices contain bioactive compounds that reduce cancer risk. For example, black pepper, garlic, chili pepper, and saffron all help in cancer prevention.

• Turmeric: The anticancer compound curcumin can destroy almost any type of cancer cell. Adding black pepper to turmeric increases its effectiveness.

• Cinnamon: Is well-known for its health-boosting properties. Studies have shown that it has anti-inflammatory, antioxidant, and anti-tumor properties.

• Ginger: Has powerful anti-inflammatory and antioxidant properties that help prevent cancer. One study found that extracts of ginger root can have a protective effect against human prostate cancer.

Fermented Foods in Your Diet to Prevent Cancer

Some of the foods that help to prevent cancer are fermented dairy foods such as yogurt, kefir, and probiotic dairy drinks. A review of 61 studies found that consuming fermented dairy products significantly lowered the risk of cancer, including bladder and colorectal cancer.

Green Tea Helps Prevent and Fight Cancer

Green tea and green tea extracts are among the best cancer-fighting superfoods. The journal Molecules and Cells reports that green tea contains catechins called epigallocatechin gallate (ECGG). Many studies have shown that ECGG helps to prevent the development of cancerous cells and also treat cancer.

Seaweed is a Cancer Fighting Superfood

There is growing evidence that foods derived from seaweed can help to reduce your cancer risk or slow down the progression of cancer. According to research published in the journal Marine Drugs, various types of seaweed have been shown to possess properties that can help to stop cancer growth and kill off tumor cells.