This article will delve into the research and look at 13 foods that may lower your risk of cancer. Broccoli contains sulforaphane, a plant compound found in cruciferous vegetables that may have potent anticancer properties.
Some studies have also found that a higher intake of cruciferous vegetables like broccoli may be linked to a lower risk of colorectal cancer. One analysis of 35 studies showed that eating more cruciferous vegetables was associated with a lower risk of colorectal and colon cancer 3.
Instead, it has been limited to test-tube, animal and observational studies that either investigated the effects of cruciferous vegetables, or the effects of a specific compound in broccoli. Thus, more studies are needed. Summary Broccoli contains sulforaphane, a compound that has been shown to cause tumor cell death and reduce tumor size in test-tube and animal studies. A higher intake of cruciferous vegetables may also be associated with a lower risk of colorectal cancer. Several studies have found that eating more carrots is linked to a decreased risk of certain types of cancer.
One study analyzed the diets of 1, participants with and without lung cancer. It found that current smokers who did not eat carrots were three times as likely to develop lung cancer, compared to those who ate carrots more than once per week 6. Try incorporating carrots into your diet as a healthy snack or delicious side dish just a few times per week to increase your intake and potentially reduce your risk of cancer. Summary Some studies have found an association between carrot consumption and a decreased risk of prostate, lung and stomach cancer.
Beans are high in fiber, which some studies have found may help protect against colorectal cancer 7 , 8 , 9. One study followed 1, people with a history of colorectal tumors, and found that those who consumed more cooked, dried beans tended to have a decreased risk of tumor recurrence According to these results, eating a few servings of beans each week may increase your fiber intake and help lower the risk of developing cancer.
However, the current research is limited to animal studies and studies that show association but not causation. More studies are needed to examine this in humans, specifically. Summary Beans are high in fiber, which may be protective against colorectal cancer. Human and animal studies have found that a higher intake of beans could reduce the risk of colorectal tumors and colon cancer. Berries are high in anthocyanins, plant pigments that have antioxidant properties and may be associated with a reduced risk of cancer.
Another small study gave freeze-dried black raspberries to patients with oral cancer and showed that it decreased levels of certain markers associated with cancer progression Similarly, another animal study showed that giving rats a berry extract was found to inhibit several biomarkers of cancer Based on these findings, including a serving or two of berries in your diet each day may help inhibit the development of cancer.
Keep in mind that these are animal and observational studies looking at the effects of a concentrated dose of berry extract, and more human research is needed.
Summary Some test-tube and animal studies have found that the compounds in berries may decrease the growth and spread of certain types of cancer. Cinnamon is well-known for its health benefits, including its ability to reduce blood sugar and ease inflammation 16 , In addition, some test-tube and animal studies have found that cinnamon may help block the spread of cancer cells. A test-tube study found that cinnamon extract was able to decrease the spread of cancer cells and induce their death Another test-tube study showed that cinnamon essential oil suppressed the growth of head and neck cancer cells, and also significantly reduced tumor size An animal study also showed that cinnamon extract induced cell death in tumor cells, and also decreased how much tumors grew and spread However, more studies are needed to understand how cinnamon may affect cancer development in humans.
Summary Test-tube and animal studies have found that cinnamon extract may have anticancer properties and may help decrease the growth and spread of tumors.
More research in humans is needed. Do not cook oils on high heat. Low-heat cooking or baking less than degrees prevents oils or fats from turning carcinogenic. Go easy on the barbecue.
Burning or charring meats creates carcinogenic substances. Store oils in a cool dark place in airtight containers, as they quickly become rancid when exposed to heat, light, and air. Avoid food that looks or smells moldy, as it likely contains aflatoxin, a strong carcinogen most commonly found on moldy peanuts. Nuts will stay fresh longer if kept in the refrigerator or freezer. Be careful what you put in the microwave. Use waxed paper rather than plastic wrap to cover your food in the microwave.
And always use microwave-safe containers. Genetically modified organisms GMOs are plants or animals whose DNA has been altered in ways that cannot occur in nature or in traditional crossbreeding, most commonly in order to be resistant to pesticides or produce an insecticide. While the U. Food and Drug Administration FDA and the biotech companies that engineer GMOs insist they are safe, many food safety advocates point out that these products have undergone only short-term testing to determine their effects on humans.
Some animal studies have indicated that consuming GMOs may cause certain types of cancer. Since most GMOs are engineered for herbicide tolerance, the use of toxic herbicides like Roundup has substantially increased since GMOs were introduced.
Some studies have indicated that the use of pesticides even at low doses can increase the risk of certain cancers, such as leukemia, lymphoma, brain tumors, breast cancer, and prostate cancer.
However, research into the link between GMOs, pesticides, and cancer remains inconclusive. In most countries, organic crops contain no GMOs and organic meat comes from animals raised on organic, GMO-free feed. Locally grown produce is less likely to have been treated with chemicals to prevent spoilage. While your diet is central to preventing cancer, other healthy habits can further lower your risk:.
How your dietary habits can promote cancer or protect against it. Harvard Health Publications. Mediterranean diet may prevent breast cancer — How eating a diet rich in olive-oil can reduce the risk of cancer. Cancer Trends Progress Report: Prevention — Relationship between human behaviors such as diet and cancer. National Cancer Institute. Cancer Prevention: Ask the Expert: Nutrition — Brief answers to some common questions about the relationship between diet and cancer.
Michigan State University. While there is no guaranteed way to prevent cancer, a healthy lifestyle can help reduce your risk of developing it and positively support treatment and recovery if you are diagnosed with it. Excess body weight is associated with an increased risk for several types of cancer. By maintaining a healthy body weight, or losing weight if you have a body mass index BMI in the overweight or obese range, you can help to reduce your risk.
Limit your intake of foods with added sugars and solid fats that provide a lot of calories but few nutrients. These foods include: sugar-sweetened beverages, highly processed snack foods and desserts. Calories add up fast with these sorts of calorie-dense foods, which may lead to weight gain and leave little room for more healthful, cancer-preventive foods.
Nonstarchy vegetables, whole fruits and whole grains are linked with a lower cancer risk. It's not clear which components in vegetables and fruits are most protective against cancer. Sugary drinks can be hot or cold. High-fat meats, including fried chicken with skin, duck, hamburgers, bacon, ham, sausage, hot dogs, and many deli meats.
Obesity is linked to a higher risk of many cancers. Talk with your health care team about whether your weight is affecting your health and cancer risk.
Food and Cancer Risk Approved by the Cancer. Examples include: Carotenoids, or carotenes, found in red, orange, yellow, and some dark-green vegetables Polyphenols, found in herbs, spices, vegetables, tea, coffee, chocolate, nuts, apples, onions, berries, and other plants Allium compounds, found in chives, garlic, leeks, and onions Antioxidants. Foods that have fiber include: Whole grains and seeds, including barley, oats, kamut, spelt, bulgur, corn, psyllium, and rye Whole grain bread and pasta Legumes and pulses, including beans, lentils, and split peas Vegetables and fruits Protein.
These are the major sources of animal protein in most diets: Meat Fish Poultry Shellfish Dairy products Eggs Of these, red and processed meats raise the most concern in terms of cancer risk. Connections between food and cancer It is challenging to find specific links between a food or nutrient and cancer because: Foods contain many substances that may either increase or lower cancer risk.
Most people eat and drink a variety of foods. This creates interactions that are hard to study. The effects of a food or nutrient can vary depending on how much of it you eat. Some research shows that how a food is prepared may influence its risk or benefits.
Plant-based foods researchers have studied for cancer prevention are: Cruciferous vegetables. Studies show cruciferous vegetables protect against: Head and neck cancers Esophageal cancer Stomach cancer Several laboratory studies suggest cruciferous vegetables help regulate enzymes that defend against cancer. Studies show that lycopene may protect against cancers of the: Lung Stomach Prostate Colon Mouth and throat oral cavity Esophagus But researchers have not yet demonstrated a direct link between lycopene and reduced cancer risk in controlled clinical trials.
Vitamins, minerals, and antioxidants Your body needs vitamins and minerals. They help the body: Perform essential functions Grow and develop Repair itself Some vitamins, minerals, and other nutrients are antioxidants.
A review of clinical trials in people shows the following: Beta carotene. Folate is a type of B vitamin found in: Leafy, green vegetables Fruits and fruit juices Dried beans and peas One form, folic acid, is made in the laboratory and found in dietary supplements.
People with low folate levels have a higher risk of: Breast cancer Colon cancer Pancreatic cancer But clinical studies have not yet shown a relationship between taking extra folic acid and cancer prevention. But it did reduce new cases of: Prostate cancer Lung cancer Colorectal cancer Some studies link selenium to a higher risk of diabetes. Protein Most studies suggest a link between red meat and a higher risk of colorectal cancer.
Obesity Eating more calories than your body needs can cause weight gain. The following foods add extra calories that can contribute to obesity: Sugar sweetened beverages, including soda and fruit-flavored drinks. Full-fat dairy products, such as whole milk cheese High-fat meats, including fried chicken with skin, duck, hamburgers, bacon, ham, sausage, hot dogs, and many deli meats Obesity is linked to a higher risk of many cancers. Navigating Cancer Care.
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