There's no doubt that cancer is one of the most significant diseases of our time. Even as research into new treatments grows by the day, the fact that we haven't yet reached a definitive cure keeps protective approaches firmly in the spotlight — and healthy eating leads the way. Recent research shows that, as with many conditions, good nutrition matters in protecting against cancer, and that some foods in particular may be especially effective allies. So which foods are they?
Here are 13 wonderful foods to help in the fight against cancer.
1. Garlic
Known as one of the best cancer-fighting foods, garlic's most important quality is being a powerful immune-system supporter. Thanks to its sulphur compounds, garlic strengthens the immune system, can bind cancer-causing substances in the body, and can help prevent cancer cells from multiplying. Various studies have found that eating garlic reduces the risk of cancer developing, particularly in the digestive organs such as the oesophagus, stomach and colon. To benefit from these effects, eating one clove of garlic a day is recommended.
2. Berries
The ellagic acid found in red and purple berries — pomegranate, cherries, strawberries, blueberries and mulberries — helps prevent cancer from developing and spreading in the body. Eating about a handful a day of these foods, which you should definitely make room for in your diet, helps protect against cancer and brightens up your plate.
3. Tomatoes
Rich in the powerful antioxidant lycopene, tomatoes help protect cell DNA from the kind of damage that can lead to cancer. Some studies have shown that eating tomatoes may protect men against prostate cancer. And remember: the lycopene in cooked tomatoes is more available to the body than in raw ones.
4. Cruciferous Vegetables
This group — broccoli, cabbage, cauliflower — plays an important role in cancer protection. Research shows their compounds protect cells from DNA damage, slow the growth of tumour cells and support the death of cancer cells. Eating these foods 2–3 times a week is beneficial for cancer protection.
5. Green Tea
Thanks to antioxidants called catechins, tea helps block the activity of cells at high risk of turning cancerous. Laboratory studies show catechins may shrink tumours and prevent tumour cells from growing, and many studies have found a link between tea consumption and lower cancer risk. To benefit from green tea's protective effect, aim for 1–2 cups a day.
6. Whole Grains
After a large study of nearly half a million people found that whole-grain consumption reduced colorectal cancer risk, whole grains became an important item on the cancer-fighting list. They show this effect thanks to their high fibre and antioxidants, and also contain B vitamins, minerals and other beneficial compounds. By adding foods like oats, barley, brown rice, whole-grain bread and whole-grain pasta to your diet, you can take a step forward in protecting against cancer.
7. Turmeric
Also known as Indian saffron, this orange spice helps reduce cancer risk thanks to its curcumin. In many studies conducted by the American Cancer Society, curcumin was found to prevent the formation of certain types of cancer cells, slow cancer's spread and shrink tumour cells. Add turmeric to soups and main dishes to enjoy both its flavour and its protective qualities.
8. Leafy Green Vegetables
Leafy greens like spinach and lettuce are rich sources of the antioxidants beta-carotene and lutein. Many laboratory studies have shown these foods prevent the growth of cancer cells. If you don't enjoy eating vegetables, try adding raw ones to your salads.
9. Grapes
The skin and seeds of red grapes in particular are rich sources of the antioxidant resveratrol. According to the National Cancer Institute, resveratrol shows a protective quality against the initiation and spread of cancer, and laboratory studies have found it can limit the growth of many types of cancer cells.
10. Borlotti Beans
Because we're not always aware of their benefits, we don't make much room for legumes — yet borlotti beans and their relatives are important antioxidant sources and belong in a cancer-fighting diet. They're also rich in fibre, and according to the American Cancer Society, eating high-fibre foods helps reduce the risk of colon cancer in particular. Adding legumes to your table 2–3 times a week is a way to take precautions against cancer.
11. Broccoli
Rich in fibre, vitamin A, vitamin C, folic acid and calcium, broccoli also contains high levels of phytochemicals called glucosinolates. Phytochemicals are biologically active compounds found naturally in plants and show protective, preventive qualities against certain cancers in particular. Many recent studies have found it protective, especially against colon, rectal and stomach cancers. To benefit, eat broccoli raw and chopped in salads, or steam it briefly if you'd rather not have it raw.
12. Flaxseed
Did you know that 10 g of flaxseed a day helps reduce breast cancer risk? Flaxseed is rich in omega-3 fatty acids, alpha-linolenic acid, protein, fibre and lignans. Many studies have shown that flaxseed helps prevent breast cancer growth and spread to other organs. It's noted that 10 g a day helps reduce breast cancer risk. Enjoy flaxseed with yogurt or added to soups and salads.
13. Pumpkin
One of the best-loved foods of the cooler months, pumpkin shows a protective effect against the cell damage caused by free radicals, thanks to its beta-carotene. A diet rich in beta-carotene has also been shown in studies to be preventive against breast cancer, particularly in the pre-menopausal period.