Nutrition & Foods for Cancer Prevention

Can our diet prevent cancer? And if so what does a cancer prevention diet looks like? Keep reading to find out! 

Although there isn’t a magic diet that guarantees cancer prevention or that it will cure cancer, our diet certainly can reduce our risk of cancer. 

Have you ever heard the phrase, “You are what you eat”? It’s more than just a catchy saying. The food we consume plays an integral role in our overall health and well-being. And when it comes to preventing cancer, your diet can be your strongest ally. 

No single food can protect you against cancer by itself. But a diet filled with a variety of fruits, vegetables, healthy fats, whole grains, legumes, herbs and spices can all help lower your risk. Think of it as building a fortress around your body – every wholesome bite adds another brick to the wall of defence against cancer. 

Fruit and Vegetables

These colourful delights are packed with vitamins, minerals, antioxidants and fibre –all of which play a crucial role in a cancer prevention diet. 

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

Another plant compound with anti-cancer properties is anthocyanin, which is a plant pigment that has antioxidant properties and has been associated with reduced risk of cancer.  Fruit and vegetables that are red, purple and blue contain anthocyanins.  Consider adding more plums, berries, red cabbage, red onions to your diet. 

Did you know purple tea, purple rice (yes, both of these exist and they are delicious!), cocoa, black olives and pecans are also excellent sources of anthocyanins? 

Healthy Fats

Consuming plant-based unsaturated fat such as olive oil, olives, nuts and seeds and avocado have been associated with lower cancer risk.  In fact, consuming olive oil has been shown to reduce the risk of breast cancer and digestive cancer.   

Most nuts and seeds are sources of antioxidants and fibre which also play a significant role in cancer prevention.  Consider snacking on these delicious nutrient-powerhouses daily. 

Although not plant-based, fatty fish such as salmon, trout, sardines or mackerel are loaded with omega-3 fatty acids which have been linked to reduced inflammation and lower risk of certain types of cancers including breast and prostate cancer.  Flax seeds, chia seeds, walnuts, hemp hearts and Brussels sprouts are also excellent sources of omega-3. Learn more about foods rich in omega-3 fatty acids. 

Promising new research has shown that combining an omega-3 and vitamin D supplement with a simple home exercise program, can reduce cancer risk among active adults aged 70+.  

Whole Grains and Legumes

Whole grains and legumes might seem like humble foods – they don’t have the exotic allure of goji berries or the superfood status of kale. Yet these nutritional powerhouses are loaded with potent anti-cancer compounds such as fibre, antioxidants and phytochemicals.  They both helps us to feel fuller longer, and therefore play a key role in maintaining a healthy weight. 

Consider swapping out white bread for whole grain, give purple, red or brown rice a try.  Use quinoa, amaranth or other whole grains to make delicious, satiating salads for lunch.  Legumes make a tasty, satisfying and inexpensive alternative to meat.  If you aren’t already doing so, consider having a meatless meal a few times per week. Learn more about legumes here including recipes and more. 

Herbs and Spices

These humble pantry staples are not just flavour enhancers; they’re packed with antioxidants, anti-inflammatory compounds, and other phytochemicals that can help protect against cancer. 

Turmeric is known for its anti-inflammatory properties thanks to curcumin – its active ingredient – which has shown potential in preventing various types of cancers including pancreatic and colon cancer. Similarly, garlic, rich in allicin has been found effective against stomach and colorectal cancers. Check out our blog post on the benefits of turmeric and black pepper and how to incorporate these into your meals. 

Don’t forget about green tea! Rich in antioxidants known as catechins, studies suggest regular consumption can reduce the risk of breast and ovarian cancers. 

But how do we incorporate these power-packed ingredients into our daily lives? 

• Start simple by adding fresh garlic or turmeric powder into your favourite recipes.
• Brew yourself a cup of green tea every morning instead of coffee.
• Experiment with international cuisines like Indian or Mediterranean that use these ingredients abundantly. 

Remember, variety is key! So don’t limit yourself to just one or two superfoods; aim for a colourful plate filled with diverse fruits, vegetables, whole grains, legumes, herbs, and spices. 

 A balanced diet, regular exercise, adequate sleep and regular medical check-ups are also crucial components of reducing the risk of cancer.    

And don’t forget all foods fit! Save room for your favourite soulful foods and remember there are no bad foods, it’s your overall diet that counts! 

Bonus tip: Hydration is key! Staying well-hydrated not only keeps your body functioning optimally but also helps in flushing out toxins. Aim for at least 8 glasses (2L) of water a day to keep your cells happy and healthy. If you struggle to drink water here a few hydration tips to guide you. 

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