12 Super Foods to Reduce Cancer Risk

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Cancer is a complex disease influenced by many factors like genetics, lifestyle, alcohol consumption, tobacco intake, and unhealthy diet.

The American Institute for Cancer Research and the World Cancer Research Fund estimate that 30–40% of all cancers can be prevented through a healthy diet, regular physical activity, and maintaining a healthy body weight. For certain types of cancer, this prevention rate may be even higher.

A varied diet rich foods may hinder the development of cancer and decrease its growth. These foods include fatty fish, vegetables, spices, beans, legumes, and fruits like berries.

These foods can drastically affect health and wellness, reducing the risk of chronic diseases like diabetes, heart diseases, cancer etc..

In this blog, we’ll explore some of the most effective foods that can help reduce cancer risk and promote overall health.

Foods to Reduce Cancer Risk

Although there is no one meal that will completely prevent cancer, including specific foods in your diet may help lower your risk of getting the disease. Following are the foods that may reduce the risk of  cancer.

1. Flax seeds

Flaxseeds are packed with nutrients like dietary fiber, omega-3 fatty acids, and lignans, which have estrogen-like properties and are considered more potent phytoestrogens than soy.

In an animal study, mice injected with human breast cancer cells were fed either regular chow or flaxseed-enriched food for eight weeks. The results showed that the group consuming a 10% flaxseed diet experienced a slower tumor growth rate and a 45% reduction cancer spread compared to the mice on a regular diet.

A small-scale study of 25 men scheduled for prostate surgery found that eating a low-fat diet with 30 grams of ground flaxseed daily significantly lowered their cholesterol, total testosterone, and free androgen index (male hormones) over about 34 days. The flaxseed group had slower-growing cancer cells and more cells undergoing natural death compared to the control group.

However, a review of nine studies found a potential link between flaxseed oil intake or high blood levels of alpha-linolenic acid and increased prostate cancer risk. It is believed that the lignans in flaxseed are largely responsible for its anti-cancer benefits, meaning flaxseed oil without these lignans may not be as effective.

2. Cruciferous Vegetables

Cruciferous vegetables, such as broccoli, cauliflower, cabbage, and Brussels sprouts, contain sulforaphane, a compound that has anti-cancer properties.

In the Nurses’ Health Study, it was found that consuming five or more servings of cruciferous vegetables per week was associated with a 33% lower risk of non-Hodgkin’s lymphoma (a cancer of lymphatic system).

Similarly, a follow-up study found that eating more cruciferous vegetables (5 or more servings per week) was linked to a 51% lower risk of developing bladder cancer when compared to just 1 or fewer servings per week.

A population-based study in Western Washington State found that three or more weekly servings of cruciferous vegetables significantly reduced prostate cancer risk by 41%.

Broccoli sprouts are packed with sulforaphane, a compound that comes from the seed rather than developing as the plant grows. In fact, one sprout contains the same amount of sulforaphane as a full-grown broccoli plant.

Since sulforaphane is believed to have cancer-fighting properties, adding broccoli sprouts to an anti-cancer diet makes sense.

3. Berries

Berries such as blueberries, strawberries, raspberries, and blackberries are rich in anthocyanins, a type of antioxidant known for their ability to suppress cancer cell growth and reduce inflammation.

Several animal studies support the cancer-fighting effects of berries, showing that they can inhibit the growth of oral, esophageal, and colon cancers.

In a study of 24 colorectal cancer patients, consuming 20 grams of freeze-dried black raspberry powder three times daily for three weeks significantly reduced cytokines levels, promoted cancer cell death and and inhibited the growth of cancer cells in colorectal tissues.

In another small study, 14 patients with familial adenomatous polyposis (a genetic condition that can lead to colon cancer), patients were given either a placebo with two black raspberry (BRB) rectal suppositories or 20 grams of freeze-dried BRB powder mixed with water, along with the BRB suppositories. After 36 weeks, the results showed that the BRB suppositories reduced the tumor growth, but adding black raspberry orally didn’t provide extra benefits.

While these findings are promising, individual responses vary, so more research is needed on how different methods and dosages of BRB delivery affect cancer treatment.

4. Chlorophyll

Chlorophyll, the green pigment in plants, plays a vital role in collecting light for photosynthesis. It also has unique health benefits, particularly in protecting against cancer-causing substances.

Chlorophyll and its derivatives can effectively bind harmful compounds like polycyclic aromatic hydrocarbons (from fuel combustion), heterocyclic amines (formed during grilling), and aflatoxin (a toxin from moldy foods like corn, peanuts, and soy products that can cause liver cancer), forming complex substances.

These chlorophyll-carcinogen complexes are harder for the body to absorb and are excreted through faeces, reducing the risk of harm.

Laboratory and animal studies support anti-carcinogenic effects of chlorophyll.

To explore further, a clinical trial in China investigated the potential of chlorophyllin’s (a derivative of chlorophyll) to reduce liver cancer cases caused by aflatoxin exposure. Results showed a 55% reduction in aflatoxin-DNA (a carcinogen complex) in a group that took 100 mg of chlorophyll three times a day.

Interestingly, chlorophyllin derivatives were detected in the blood of volunteers, suggesting it might have additional protective effects beyond binding toxins in the gut.

Adding a variety of chlorophyll-rich foods to your diet not only supports overall health but also complements the potential anti-cancer benefits of this powerful green pigment.

Foods high in chlorophyll include green beans, kale, dandelion, leek, lettuce, parsley, peas, and squash with spinach, broccoli, garden rocket, wild rocket wheatgrass (70% of its composition) being the richest sources.

5. Folic acid

Folic acid, an essential vitamin found in dark green leafy vegetables, plays a crucial role in DNA methylation and synthesis, working alongside vitamins B-6 and B-12.

Many studies link higher intakes of folic acid and these related nutrients to a significant reduction in colon, rectal, and breast cancer risks.

Insufficient folic acid can result in uracil (an RNA component) replacing thymidine (a DNA component) in DNA, leading to strand breakage, increased genetic mutations, and potentially cancer.

Additionally, alcohol, which counteracts the effects of folate, greatly increases cancer risks in people with low folate intake.

A study of 20 patients with colonic adenoma polyps found that taking 5 mg of folic acid daily reversed DNA hypomethylation in 7 out of 12 patients with a single polyp, potentially reducing cancer risk.

Breast cancer studies indicate that folate may only protect against breast cancer among women who consume alcohol.

However, in Shanghai, where women do not drink alcohol or consume fortified foods, those with the highest folate intake had a 29% reduced breast cancer risk.

Folate intake may also mitigate cancer risk linked to family history, highlighting the importance of diets rich in dark green leafy vegetables, such as the Hallelujah Diet.

Foods rich in folate include:

• Beef liver
• Asparagus, brussels sprouts, and dark green leafy vegetables such as spinach and mustard greens
• Oranges and orange juice
• Nuts, beans, and peas (such as peanuts, black-eyed peas, and kidney beans)

6. Tomatoes

Lycopene, a powerful carotenoid, is especially protective against prostate cancer.

Tomatoes are the main source of lycopene, and cooking them enhances its absorption, making it more bioavailable than in raw tomatoes.

Some studies have shown that eating foods rich in lycopene is linked to a lower risk of prostate cancer. However, the results were not consistent.

A follow-up study found that high lycopene intake reduced prostate cancer risk by 21%. Foods like tomatoes, tomato sauce, juice, and pizza (providing 82% of lycopene) were linked to a 35% lower risk. Lycopene was especially protective against advanced prostate cancer, reducing the risk by 53%.

And a more recent follow-up study confirmed a 30-40% decreased risk of prostate cancer with high lycopene or frequent tomato intake, especially advanced prostate cancer.

 

In another study, 32 men ate a tomato sauce-based pasta dish daily, providing 30 mg of lycopene, for 3 weeks before prostate surgery. Results showed that lycopene levels in their blood and prostate increased by 2 and 2.9 times, PSA levels dropped by 17%, and oxidative DNA damage decreased by 21% in blood and 28% in prostate tissue, compared to control. Additionally, cancer cell death in prostate tissue was three times higher.

PSA stands for Prostate-Specific Antigen, a protein produced by the prostate gland. Elevated PSA levels in the blood may indicate prostate cancer, inflammation, or other prostate-related conditions.

7. Fatty Fish

Fatty fish like salmon, mackerel and sardines are rich in vitamin D, omega-3 fatty acids, these two nutrients have anti-inflammatory properties and may reduce the risk of certain cancers, like colorectal, breast cancer.

Consume two servings of fatty fish in a week to reap their potential health benefits.

8. Green Tea

As we already know that green tea is a relaxing beverage loaded with polyphenols, which protect from free radical damage, reduce inflammation,  and has been studied to inhibit the growth of cancer cells.

Most of the green tea polyphenols are flavonols, commonly known as catechins (epicatechin, epigallocatechin, epicatechin-3-gallate, and EGCG), which are responsible for its bioactive properties.

A study  on chemopreventive effect of green tea among cigarette smokers found that it can block the cigarette-induced increase in sister chromatid exchange (SCE) frequency.

Higher SCE frequencies can be a sign of genetic damage or instability, often linked to exposure to mutagens or carcinogens.

Green tea consumption has also been linked to the prevention of many types of cancer, including lung, colon, esophagus, mouth, stomach, small intestine, kidney, pancreas, and mammary glands.

Just have a cup of green in the gap between meals or as a morning refreshing beverage, which may potentially reduce the risk of cancer.

9. Turmeric

Turmeric contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties, which can fight against cancer.

Curcumin possesses various biological activities, such as antibacterial, anti-inflammatory, antioxidant and anticancer effects. Curcumin has shown anticancer effects on various cancers, such as breast, liver, lung, gastric and prostate cancers in cellular studies.

There are also several clinical trials showing anti-cancer properties of circumin.

For instance, when 97 prostate cancer patients were ingested with 1.44 gram of curcumin daily for 6–36 months, slowed the growth of prostate cancer during the curcumin administration period.

There are also few studies where curcumin didn’t show significant results, which could be due to the intricate factors involved in clinical trials, and further research is necessary.

Aim to add 1-3 grams of turmeric powder to your curries to add flavour and reap all its health benefits.

 

10. Beans

Beans are an excellent source of various nutrients such as fiber, protease inhibitors, phytic acid, and polyphenols such as tannins.

These compounds have antioxidant, antimutagenic, and anticarcinogenic activities and also scavenge free radicals.

The high fiber content in beans helps fight against colorectal tumors and colon cancer.

In an animal study, it was found that black bean and soy flour diets inhibited colon cancer by altering cell activity and reduced inflammation, preserving the mucosal barrier.

Additionally, common beans significantly inhibited the post-initiation stage of mammary carcinogenesis in rats.

In a Breat Cancer study, it was found that Hispanic women who followed a traditional Mexican diet full of beans and other pulses had one-third the lower risk of breast cancer incidence compared to non-Hispanic white women, whose diet was high in red meat, sugar, and processed foods.

Consuming few servings of beans in a week can increase fiber intake and may decrease the risk of cancer.

11. Carrots

Carrots contain antioxidants like carotenoids, which may help reduce the risk of certain types of cancer.

A study of population of 57,053 Danes, it was found that eating more than 32 grams of raw carrots daily reduced the risk of colorectal cancer by 17%, while eating less than 32 grams showed no significant difference compared to those not eating raw carrots at all.

Similarly, another study found that people who ate 1–32 grams of raw carrots daily had a 14% lower risk of lung cancer, and those who ate more than 32 grams had a 24% lower risk compared to those who ate none. For prostate cancer, the risk increased by 11% for both groups, but the increase was only statistically significant for the 1–32 grams group.

Include carrots or carrot juice in your diet as a snack to increase your carotenoid intake and potentially reduce the risk of certain types of  cancer.

12. Nuts and Seeds

Nuts and seeds are rich in antioxidants, high in fiber, healthy fats and phytochemicals, vitamins and minerals, all of which may contribute to cancer prevention.

A 2023 meta-analysis of prospective studies found that high nut consumption was linked to 14% lower risk of lung cancer and 21% lower risk of stomach cancers, compared to low nut consumption.

A 2021 meta-analysis found that higher total nut intake (per 5 g/day increment) was linked to lower risks of colon, lung, pancreas, and breast cancers. However, the evidence for other cancers was imprecise. Case-control and cohort studies were combined, suggesting more prospective cohort studies are needed.

Similar results were found in a 2020 meta-analysis, except no breast cancer association was observed.

It shows that daily nut consumption may be associated with reduced risk of certain types of cancers and more research may be needed.

Foods That Increase Cancer Risk

Though having a healthy lifestyle with nutrient-rich diet and exercise, certain foods may contribute to increased cancer risk, such as:

1. Over consumption of Calories
2. Excessive Alcohol
3. Red and Processed Meats
4. Low-Fiber Foods
5. Foods that elevate blood glucose levels
6. Refined Sugar and Refined Flour Products

Closing Thoughts

Although adding these foods to reduce cancer risk in your diet may help, it is still important to keep a balanced diet full of fruits, vegetables, healthy grains and lean meats.

In addition to nutrient-rich diet, maintaining healthy weight, regular exercise, abstaining from tobacco use and moderation in alcohol intake are all important lifestyle choices that help in the prevention of cancer and general well-being.

Therefore, we can conclude that small changes in the diet can yield significant health benefits in the long run. Eat nutritious food and make choices to support a healthier, cancer-free lifestyle.

Remember, these foods cannot be considered a medical prescription for cancer. Cancer is a dangerous disease, if you think you have any symptoms of it, or suffering from it,  consult the doctor for personal assistance and  specific recommendations based on your unique set of medical needs.

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