Cancer claimed the lives of approximately 602,350 people in the United States in 2020, according to the Centers for Disease Control and Prevention. In a typical year, 1.9 million people in the United States are diagnosed with some form of cancer, according to the American Cancer Society. Research shows that although there is no known cure for cancer, simple lifestyle changes, such as improving diet, can help reduce your risk of developing cancer.
“Avoiding any form of tobacco and maintaining a healthy weight, combined with appropriate diet, nutrition and physical activity, have the potential to reduce much of the global burden of cancer over time,” according to a report by the World Cancer Research Fund and the World Cancer Research Fund. American Institute for Cancer Research.
Limiting sugary foods, highly processed foods, fast food, red meat, alcohol and fat is a good start to keeping your body healthy. Health experts say including whole foods, superfoods, and other known “cancer-fighting foods” may also be advantageous.
Let’s take a look at six foods thought to reduce the risk of developing cancer.
1. Beans and other legumes
Beans and other legumes such as lentils and peas are an excellent source of fiber. A recent report from the World Cancer Research Fund and the American Institute for Cancer Research suggests that high-fiber diets may help fight cancer risk. Meeting daily fiber recommendations (30 grams per day) is associated with a reduced risk of some cancers. According to the World Cancer Research Fund, “foods containing dietary fiber reduce the risk of colorectal cancer.”
Researchers followed a group of more than 1,900 participants with a history of colorectal tumors. They found that individuals who consumed more beans were significantly less likely to have tumor recurrence.
According to a 2018 study, getting fiber from beans may also protect against breast cancer. Researchers found that individuals who consumed high amounts of beans were 20% less likely to develop breast cancer than those on a low-fiber diet.
2. Cruciferous vegetables
According to the National Cancer Institute, cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, kale, arugula and kale contain essential vitamins and minerals called carotenoids, such as vitamins K, C and E, which have cancer-fighting properties.
According to WebMD, “Broccoli and other cruciferous vegetables, such as kale, cabbage, and cauliflower, contain phytochemicals called glucosinolates, which are released when you chew the raw vegetable and produce protective enzymes that break down cell walls.”
Research has linked cruciferous vegetables to a reduced risk of certain types of cancer in humans, including prostate cancer, colorectal cancer, lung cancer and breast cancer, according to a report from the National Cancer Institute.
A 2017 study in the Journal of Molecular Nutrition and Food Research found that eating at least four or five servings of cruciferous vegetables each week was linked to a reduced risk of cancer and other chronic diseases.
3. Carrot
According to the American Institute for Cancer Research, carrots have been renowned for their anti-cancer properties through various scientific studies, potentially due to the phytochemicals found in the orange vegetable.
“That familiar orange color comes from high amounts of beta-carotene, carotenoids, which our bodies convert to vitamin A. Well-studied for their role in eye health, beta-carotene and alpha-carotene are important for immune function, protecting healthy cells, and activating proteins that inhibit cancer cells.” ” reports the American Institute for Cancer Research.
“But you can also find purple, red and yellow varieties, each containing their own unique, health-promoting phytochemicals.”
In a recent study, researchers followed approximately 55,800 Danish citizens for more than 20 years. They found that participants who ate raw carrots had a 17% reduced risk of developing colorectal cancer. The results revealed that a diet rich in carrots may also protect against lung cancer, pancreatic cancer and leukemia.
Carrots may also fight stomach cancer. An analysis of five studies found that eating carrots frequently may reduce the risk of stomach cancer by 26%.
4. Olive oil
Research shows that a high intake of olive oil may reduce the risk of developing all types of cancer, including breast cancer, gastrointestinal cancer, urinary tract cancer, and digestive tract cancer.
In a recent study published in the Journal of Frontiers for Nutrition, researchers evaluated approximately 1,570 participants over an 18-year period. Participants who consumed two tablespoons of olive oil each day experienced a significant reduction in all-cause cardiovascular and cancer-related deaths.
5. Fruits
According to Medical News Today, antioxidants found in fruits may help fight some cancers.
A study at the Ohio State University Comprehensive Cancer Center found that a variety of fruits, from common berries to exotic fruits, have cancer-fighting properties. Researchers at the Ohio State University Comprehensive Cancer Center tested seven types of berries, including blueberries, strawberries, acai berries and goji berries, for defense against esophageal cancer in rodents.
“Our results showed that all seven types of fruit were effective, regardless of their anthocyanin and ellagitannin content. It appears that each type of fruit contains unique compounds that are responsible for their cancer-preventing effects,” said Dr. Gary Stoner, one of the study researchers.
“Everyone needs to consume more of all types of fruit, but it is difficult to know how many fruits people need to consume to reap preventative benefits,” Stoner added.
An older study from 2009 suggests that berries may help reduce the growth of cancer cells. Researchers gave people colorectal cancer blueberry extract for a week. Blueberry treatment reduced the growth of cancer cells by 7%.
6. Tomato
“Lycopene is a compound found in tomatoes that is responsible for the tomato’s vibrant red color as well as its anticancer properties,” Healthline reports. “Several studies have found that increased intake of lycopene and tomatoes may lead to a reduced risk of prostate cancer.”
A large review of research found that consuming large amounts of raw tomatoes, cooked tomatoes and lycopene is linked to a reduced risk of prostate cancer.
Many studies have found similar results. In another study, researchers tracked the diets of more than 47,360 participants for nearly a decade. In particular, they found that frequent consumption of tomato sauce was associated with a reduced risk of prostate cancer.