Using Food to Help Fight Cancer
Research has long suggested that some foods may be better than others when it comes to protecting against cancers. While these cancer-fighting foods won’t prevent cancer on their own, including more of them can lower the risk of many cancers thanks to their anti-cancer properties.
Eating healthy will also help you get to or stay at a healthy weight. Being overweight is a known risk factor for many cancers. In fact, obesity is linked to over a dozen types of cancers.
So, take time to pay attention to your overall nutrition. Try to focus on adding a variety of plant-based foods like vegetables, berries, whole grains, nuts and legumes (such as beans).
Here are some of the best foods you can eat to lower your cancer risk:
- Berries – A rich source of antioxidants and vitamins, which can reduce cell damage and perhaps cancer cells from growing.
- Dark leafy vegetables like kale, spinach and collard greens – These are high in many of the vitamins your immune system needs to work well.
- Tomatoes – These fruits (not veggies) are rich in lycopene – the nutrient that gives them their red color. This powerful antioxidant can also be found in watermelon and pink grapefruit.
- Broccoli, cauliflower, brussel sprouts and other green leafy vegetables – These are high in nutrients that regulate cell growth.
- Carrots – Eating carrots has been linked to a lower risk of stomach, prostate and lung cancers.
- Legumes – Dried beans and peas are high in fiber and contain folate, a B vitamin that promotes healthy cell division and helps repair damaged cells.
- Salmon and other fish – These can help fight inflammation and regulate cell growth.
- Cherries – Full of antioxidants, cherries also contain anthocyanins and melatonin that can protect against cancer-causing cell damage.
- Whole grains – Eating grains high in fiber helps keep you regular.
None of these foods will guarantee that you don’t get cancer, but they contain nutrients that help. Try to add these foods into your diet or as a healthy on-the-go snack.
And just as there are cancer-lowering foods, there are others that may increase your chances of developing cancer. Try to limit foods that have been tied to cancer or that are high in unhealthy fats.
For example:
- Processed meats like bacon, hot dogs and lunch meats
- Red meat
- Alcohol
- Sugar-sweetened beverages
- Fast foods
Make sure to talk with your on-site clinic provider or health care team about your family history of cancer and other risk factors so you can decide how best to screen for certain cancers and make healthy choices.
Not sure where to start?
Many popular eating plans are naturally full of foods that help fight cancer. The Mediterranean diet, DASH diet, vegan diets and pescatarian (fish) diets may be a good place to start. Talk with your on-site clinic provider or primary care team about your lifestyle habits and how to make changes that stick. The good news is that eating a healthy and well-balanced diet can also help lower your risk of other diseases, and you’ll feel better too.
Did you know?
1 out of 2 people will develop cancer in their lifetime.
About half of cancer deaths are due to preventable risk factors, such as smoking, drinking too much alcohol or having an overweight condition.
