There are currently 3 million people living with cancer in the UK. 1 in 2 people will get cancer in their lifetime. It is now as important as ever to do as much as we can to combat and tackle this disease.
We have gained much greater knowledge throughout the last decade about thew power of healing through nutrition and the role of diet in disease prevention, cannot be overstated.
Cancer is a formidable adversary that requires a multifaceted approach to combat. While genetics and environmental factors play significant roles, research increasingly demonstrates that our dietary choices can greatly influence our susceptibility to cancer.
There are many Cancer-Fighting Foods that we can incorporate into our diet alongside foods that may prevent cancer.
With this in mind, let’s explore the top 12 foods that should grace our plates regularly to beat cancer and reduce the risk of its occurrence.
Big cancer prevention foods include whole grains, vegetables, fruits, and beans. These Cancer-Fighting Foods s are all plant based and so contain a high amount of fibre alongside nutrients and phytochemicals (meaning plant-based chemicals) which aid in the prevention of cancer.
Soya Foods
Such as tofu or edamame, are great plant-based foods that have traces of evidence to breast cancer prevention and survival.
Garlic
Garlic has been prized for its medicinal properties for centuries, and modern science continues to uncover its cancer-fighting potential as well as many other health benefits.
Studies conducted by the National Cancer Institute suggest that garlic consumption may reduce the risk of certain cancers, such as stomach and colorectal cancer, due to its high content of organosulfur compounds.
I am a great fan of using garlic for its health benefits so much so that I have written a whole book dedicated to the benefits of this humble vegetable with over 65 recipes. If you would like to learn how to incorporate garlic into your diet click here to purchase a copy.
Turmeric
This golden spice has various health benefits. It contains an active phytochemical compound, known as ‘curcumin’ which has strong anti-inflammatory and antioxidant properties. Research conducted by Cancer Prevention Research suggests that curcumin may help prevent cancer by inhibiting the proliferation of cancer cells and interfering with tumour growth. Turmeric is used greatly in Indian cooking for its beneficial compound for both cancer prevention and as a digestive aid. Try and incorporated turmeric into your diet at every opportunity. you can buy turmeric latte blend from here or the medicinal grade pure turmeric powder here.
Cinnamon
Cinnamon has the ability to reduce blood sugar levels and inflammation and is proven to decrease the growth of tumours. Cinnamon can easily be added to hot drinks/tea and you can cook with both cinnamon powder and cinnamon sticks in order to gain from the health benefits.
Tomatoes
Tomatoes are rich in lycopene; a powerful antioxidant known for its ability to neutralize free radicals and protect against DNA damage. According to research published in the Journal of the National Cancer Institute, lycopene may help reduce the risk of prostate, lung, and stomach cancer.
Tomatoes can easily be added to your diet in a variety of ways such as salads, sauces, and various dishes. I eat them regularly as a snack. snack on their own. Baby plum and cherry tomatoes are perfect as a portable snack.
Nuts & Seeds
Nuts and seeds are rich sources of healthy fats, protein, fibre, and an array of vitamins and minerals. Research from the American Cancer Society indicates that incorporating nuts and seeds into your diet may help reduce the risk of certain cancers, such as breast and pancreatic cancer, due to their anti-inflammatory and antioxidant effects.
Furthermore, nuts such as walnuts help reduce oxidative stress, inflammation and gene expression that can lead to certain cancers. Specific types of nuts could be linked to lowering the cancer risk. For example: Brazil nuts may protect against lung cancer due to the high content of selenium. Walnuts may decrease the risk of breast cancer and reduce the number of tumours.
Olive Oil
A high intake of olive oil is known to lower the risk of developing breast cancer, and cancer of the digestive system. Eating a Mediterranean diet which consists of a lot of olive oil would be a great way of ensuring you get this intake. The Mediterranean diet is known to be one of the healthiest diets in the world, so this is no surprise.
Citrus Fruits
are high in antioxidants, these include lemons, oranges, limes, and grapefruits. They can be easily added to not only your meals but hot drinks, you could incorporate a hot lemon tea into your diet easily. The vitamins provided within these fruits help protect against cell damage. Remember – the zest is even stronger than its juice – always use the zest!
Coffee
The phytochemicals within coffee have links to lowering developing the risk of endometrial and liver cancer.
Berries
Berries are proven to have anti cancerous effects, they are high in anthocyanins which are plant pigments that have antioxidant properties and are proven to reduce the risk of cancer. Research from the American Institute for Cancer Research suggests that the regular consumption of berries helps prevent cancer by neutralizing free radicals and reducing inflammation in the body. Including berries into your diet may inhibit the development of cancer, this will be easy to do as you can add them into smoothies, have them as dessert or just as a casual snack.
Cruciferous Vegetables
Such as broccoli, kale, cabbage, and Brussels sprouts are rich in compounds like sulforaphane and indole-3-carbinol, which have been shown to inhibit the growth of cancer cells and stimulate their destruction. According to studies published in the National Library of Medicine, regular consumption of cruciferous vegetables is associated with a reduced risk of various cancers, including lung, breast, prostate, and colorectal cancer.
Leafy Greens
Dark leafy greens like spinach, Swiss chard, and kale are nutritional powerhouses loaded with vitamins, minerals, and phytochemicals. Studies cited by the World Cancer Research Fund indicate that diets rich in leafy greens are associated with a lower risk of several types of cancer, including stomach, mouth, and oesophageal cancer.
In conclusion, it is essential to understand the power of incorporating the main Cancer-Fighting Foods into our daily habits to reduce the risk of cancer. By consuming these powerful foods, we provide our bodies with a multitude of nutrients and compounds known for their anti-cancer properties. By eating these foods, we can potentially boost our immune system, combat oxidative stress and inhibit the growth of cancer cells. What’s more, by complementing these food choices with a balanced lifestyle that includes regular physical activity, stress management and the avoidance of harmful habits such as smoking, we can create a holistic approach to cancer prevention.
So why delay? Start incorporating these cancer-fighting foods into your diet today and pave the way for a life full of vitality and well-being. Isn’t it time to take charge of your health and enjoy the benefits of these natural cancer fighters?
