A List of Foods That Help Lower Your Cancer Risk
Absolutely, there are delicious foods you can enjoy daily to help prevent cancer! By embracing a colorful and varied diet rich in plant-based goodness — like whole grains, vibrant fruits and vegetables, plant-based proteins, and healthy oils — you can nourish your body and boost your defenses. Here are some delightful foods to add to your grocery list every day (Jump to the bottom for key takeaways if you are not into the “nit-picky” details):
1. Fruits and Vegetables
Whenever you see a list of fruits and vegetables labeled as “beneficial” and “preventive of chronic diseases”, have you ever wondered why they are so special? It’s mainly because of two powerful types of nutrients they contain: phytochemicals and provitamins.
“If you’re eating a high number of vegetables and fruits, then you’re getting a high number of phytochemicals.”
Lindsay Wohlford (MD Anderson wellness dietitian)
Phytochemicals, critical components of the plant immune system, are nature’s way of protecting us. Two most well-known phytochemicals are antioxidants and carotenoids.
In our previous article about cancer, we discussed how DNA damage, known as mutations, is the main cause of cancer. Antioxidants work like little repair heroes, fixing these damages and protecting our cells from turning cancerous. Carotenoids, on the other hand, help slow down cell proliferation — a crucial step in preventing cancer development. Fun fact: They also splash the vibrant colors onto fruits and veggies!
Provitamins, like alpha and gamma carotene, are another fantastic group of nutrients. The prefix “pro” means “before,” indicating that they transform into various kinds of vitamins when consumed. These provitamins are essential for cell renewal and immune system boosting, keeping us strong and healthy.
2. Proteins
Animal-based proteins, including both red and white meat, are essential parts of our diets. Red meat includes beef, lamb, veal, mutton, and pork (any meat from mammals), and white meat usually comes from poultry or fish.
Plant-based proteins are generally considered healthier due to their lower levels of saturated fat and absence of heme iron, which is found in red meat and can promote the formation of carcinogenic compounds in the gut. However, white meat, particularly fish and poultry, is often considered a healthier option compared to red meat because of its lower saturated fat content and beneficial nutrients like omega-3 fatty acids from fish.
No need to worry, red meat lovers! You don’t have to give up your favorite meat altogether. The key is to enjoy it in ways that maximize the nutritional benefits while minimizing potential risks. Here’s how you can do it:
- Moderation is Key: The American Institute for Cancer Research recommends enjoying less than 18 ounces (510 grams) of cooked red meat per week. This balanced approach allows you to savor red meat without overindulging.
- Choose Lean Cuts: Opt for lean cuts of red meat to reduce your intake of saturated fats and calories. This helps in lowering your risk of obesity, a condition closely linked to various cancers.
- Cook at Lower Temperatures: High-temperature cooking methods like grilling or barbecuing can produce carcinogens such as heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which are associated with an increased risk of cancer. Instead, cooking red meat at lower temperatures makes it more digestible and preserves its essential nutrients and vitamins, including proteins, zinc, iron, and Vitamin B12.
3. Whole Grains
Regularly eating whole grains can joyfully lower the risk of colon and colorectal cancers. An uplifting review published in 2020 discovered that people who regularly consume whole grains have a 6–12% lower risk of cancer.
Whole grains are also a fantastic source of dietary fiber. The Dietary Guidelines for Americans recommends adults to consume 14 grams of dietary fiber per 1000 calories to ward off chronic diseases (which translates to about 28 grams for women and 35 grams for men daily). Is it a hard thing to do? Not at all! Picture yourself savoring two large slices of delicious multi-grain bread for breakfast, and you’ll have enjoyed 6–7 grams of dietary fiber — already covering ~20% of your daily fiber needs!
Others
Dairy Products
The lively debate over whether dairy products promote or prevent cancer is still ongoing, but one thing is clear: enjoying high-quality dairy products in moderation can be part of a healthy diet. So, how can we choose high-quality dairy products?
- Opt for organic options whenever possible to avoid harmful chemicals like pesticides, antibiotics, and added hormones.
- Choose grass-fed milk for its highest omega-3 content.
- Finally, pick products without added sugars, sweeteners, or artificial colors to keep your diet clean.
According to the Dietary Guidelines for Americans, adults should aim to consume 2–3 servings of low-fat or fat-free dietary products per day. A serving can be:
- 1 cup of milk
- 1 cup of yogurt
- 1.5 ounces (43 grams) of natural cheese
- 2 ounces (56 grams) of processed cheese
Note: If you are lactose intolerant or have any other medical conditions related to dairy products, please consult a professional dietitian for appropriate dietary recommendations.
Cooking Oils
When it comes to cooking oils, prioritize those rich in monounsaturated and polyunsaturated fats while avoiding trans fats. The right choice of cooking oils can influence the risk of developing cancers such as breast, prostate, and colon cancer. Oils like canola, avocado, olive, and sesame are stars in the kitchen. They boast anti-inflammatory effects, which is crucial because chronic inflammation is a known cancer risk factor. Additionally, these oils are packed with antioxidants that shield cells from oxidative stress and DNA damage, helping to prevent cancer. Embrace these healthy oils to not only enhance your meals but also to support a vibrant, cancer-resistant lifestyle.
Key takeaways!
- Create a balanced meal by filling your plate with 2/3 plant-based and 1/3 animal-based products.
- Fruits and vegetables are packed with phytochemicals and vitamins that help repair cell damage and boost your immunity.
- Proteins come from two primary sources: plants and animals. While it’s great to get most of your protein from plants, you don’t have to give up animal products entirely.
- Whole grains like wholemeal bread and brown rice are fantastic sources of dietary fiber, which support a healthy gut microbiome and can help reduce cancer risks.
- There is no single food that can prevent cancer. Embrace variety in your diet for the best health benefits.
- While a healthy diet may work as a strong defense, it doesn’t guarantee that you’ll never face cancer. Cancer development involves a complex interplay of genetic and external factors. Stay tuned for future articles to learn more about this intricate process!
Disclaimer: I am not a certified medical expert or licensed dietitian. The information in this article is drawn from my personal experience and research and is not intended to replace professional medical advice. Always consult a qualified healthcare provider before making any lifestyle changes, especially if you have pre-existing medical conditions.
