Reducing Cancer Risk: The Role of Diet
According to the American Cancer Society, the average adult in the United States has about a 40% chance of developing cancer in their lifetime. Given the widespread nature of the disease, both doctors and researchers are continually working to find treatments and cures. One major focus of cancer research is prevention. While it’s impossible to guarantee that you won’t develop cancer, lifestyle choices—particularly diet—can significantly reduce your risk.
The Impact of Diet on Cancer Risk
Certain dietary habits can influence the likelihood of developing cancer. While no food can definitively prevent cancer, a healthy diet rich in specific nutrients may lower your risk. “Research shows that consistently making healthy food choices can reduce cancer risk, but there are no guarantees,” says wellness dietitian Lindsey Wohlford. “Food can help prevent cancer, but it can’t be said to completely stop it.”
Some foods may increase cancer risk, such as those high in red and processed meats, alcohol, refined carbohydrates, fried foods, and sugar. Similarly, too little physical activity and insufficient consumption of phytochemical-rich foods also contribute to higher cancer risk. Phytochemicals, or phytonutrients, are plant-based compounds known to help prevent various chronic diseases, including cancer. Regularly consuming a variety of phytochemical-rich fruits and vegetables is one of the most effective ways to lower cancer risk.
8 Anti-Cancer Foods to Include in Your Diet
While there’s no single superfood that offers complete protection, some foods are particularly rich in phytochemicals and are known to have cancer-fighting properties. Here’s a look at eight foods that can help reduce your cancer risk:
Cruciferous vegetables, such as broccoli, cauliflower, kale, and Brussels sprouts, are packed with nutrients like carotenoids, vitamins C and E, folate, and minerals. These vegetables also contain sulfur-rich compounds like glucosinolates, indoles, and isothiocyanates, which have been linked to a lower risk of lung, colorectal, prostate, and breast cancers. Eating these vegetables regularly may offer protection against multiple cancer types.
2. Turmeric
The bright orange spice turmeric, related to ginger, contains over a hundred compounds, with curcumin being the most beneficial. Research shows that curcumin may help prevent cancer by reducing inflammation, a key factor in chronic diseases, including cancer. Studies suggest that curcumin may also enhance the effectiveness of chemotherapy and protect healthy cells from radiation damage.
3. Mushrooms
Mushrooms, especially varieties like reishi, shiitake, and maitake, contain antioxidants and compounds like L-ergothioneine that help reduce oxidative stress, a contributor to chronic inflammation and disease. Studies suggest that consuming mushrooms can lower the risk of prostate cancer in men and may have a protective effect against breast cancer in women.
4. Allium Vegetables
Garlic, onions, shallots, and leeks belong to the allium family, and research has shown that regular consumption of these vegetables may help prevent cancers of the digestive system, including colorectal cancer. A study of over 1,600 Chinese participants found that those who ate more garlic and onions had a 79% lower risk of colorectal cancer.
5. Wakame
Wakame, an edible seaweed, has shown promise in lab studies suggesting it can suppress the growth of breast, colon, and kidney cancer cells. Although these results have not yet been replicated in humans, wakame’s high iodine content may play a role in thyroid cancer prevention. Iodine levels—either too much or too little—can impact thyroid cancer risk, so maintaining adequate iodine intake through foods like wakame is beneficial.
6. Lycopene-Rich Foods
Lycopene, a powerful antioxidant found in tomatoes, watermelon, and grapefruit, is linked to a reduced risk of prostate cancer. Other foods like guava, papaya, and red peppers also contain high levels of lycopene. Research suggests that lycopene-rich foods may lower the risk of lung and colorectal cancers as well.
7. Beta-Carotene-Rich Foods
Beta-carotene, another antioxidant found in orange and dark leafy vegetables like carrots, sweet potatoes, and spinach, has been linked to a lower risk of lung cancer. It’s important to get beta-carotene from foods, as supplements may not have the same protective effect and could even increase cancer risk.
8. Fatty Fish
Including fatty fish like salmon, tuna, and sardines in your diet can help lower cancer risk, thanks to their high content of omega-3 fatty acids and vitamin D. These nutrients are believed to reduce inflammation and promote overall health, potentially lowering the risk of various cancers.
Other Cancer-Fighting Foods
While the foods mentioned above are particularly beneficial, there are many other foods that can also help reduce cancer risk. Berries, citrus fruits, lentils, legumes, whole grains, olive oil, and green tea all contain nutrients that support a healthy body and lower disease risk.
What to Avoid for Cancer Prevention
In addition to eating cancer-fighting foods, it’s equally important to limit foods and behaviors that increase cancer risk. Processed meats, fried foods, refined carbohydrates, and excess sugar should be consumed sparingly. Lifestyle factors like smoking, heavy drinking, lack of exercise, and chronic stress can also elevate cancer risk.
Final Thoughts: Reducing Your Risk
While it’s impossible to completely eliminate the risk of cancer, adopting a healthy lifestyle can significantly reduce your chances. A plant-based diet rich in fruits, vegetables, and whole grains, combined with regular physical activity and avoidance of harmful habits like smoking and excessive alcohol consumption, can create a more health-promoting environment for your body. This approach not only lowers cancer risk but also improves your overall well-being and energy levels.