Cancer risk can be influenced by diet, and consuming a variety of whole foods may help lower the likelihood of developing the disease and slow its progression.
- Berries | Fatty fish | Tomatoes | Cinnamon | Garlic | Citrus fruits | Nuts | Broccoli | Olive oil | Flaxseed | Carrots | Beans | Turmeric
A diet rich in fatty fish, vegetables, spices, and fruits like berries has been linked to potential protective effects.
Nutrition plays a crucial role in overall health, affecting the chances of developing chronic conditions such as heart disease, diabetes, and cancer. Research indicates that dietary choices significantly impact cancer development, with certain foods containing compounds that may help inhibit cancer growth. Studies also suggest that increasing consumption of specific foods could be associated with a reduced cancer risk.
This article explores the findings and highlights 13 foods that may contribute to cancer prevention.
- Berries
Berries are high in anthocyanins, which are plant pigments with antioxidant properties that may be associated with a reduced risk of cancer.
Some research suggests that berries contain compounds that may help slow the growth and spread of certain types of cancer.
In one small study, colorectal cancer patients treated with bilberry extract for seven days experienced a 7% reduction in cancer cell growth.
Another study found that freeze-dried black raspberry powder lowered specific markers linked to cancer progression in individuals with oral cancer. Animal studies also provide insight—research from 2001 showed that freeze-dried black raspberries reduced esophageal tumor occurrence in rats by up to 54% and decreased tumor count by up to 62%. Similarly, a 2006 study indicated that berry extracts could inhibit key cancer biomarkers in rats.
Conclusion:
Additionally, berries are rich in antioxidants, which can help protect cells from damage that may lead to cancer. Their high fiber content also supports gut health, which has been linked to a lower risk of various cancers.
While these findings suggest potential benefits, they primarily involve animal and observational studies using concentrated berry extracts rather than whole berries. More human studies are needed to confirm these effects. Incorporating berries into your diet may still be a helpful strategy for supporting overall health and potentially reducing cancer risk.
- Fatty fish
Regular fish consumption may help lower cancer risk, with studies suggesting that a higher intake of fish is linked to a reduced likelihood of digestive tract and colorectal cancers.
Research involving nearly half a million adults found that eating more fish was associated with a decreased risk of colorectal cancer, while red and processed meats increased the risk.
Fatty fish such as salmon, mackerel, and anchovies provide essential nutrients like vitamin D and omega-3 fatty acids, both of which have been connected to cancer prevention. Vitamin D is believed to play a protective role against cancer, while omega-3 fatty acids may help block its development.
Conclusion:
Eating fish, particularly fatty varieties, may help reduce cancer risk. These fish provide vitamin D and omega-3 fatty acids, essential nutrients that help support cancer prevention.
Research links fish consumption to a lower risk of bowel and liver cancers, but further studies must confirm these effects.
Omega-3 fatty acids have also shown promise in cancer therapy, influencing cell signaling and promoting apoptosis.Certain fish preservation methods, such as Cantonese-style salted fish, increase the risk of specific cancers.
- Tomatoes
Lycopene is a compound found in tomatoes that is responsible for their vibrant red color and may have anticancer properties.
Several studies suggest that an increased intake of lycopene and tomatoes could lead to a reduced risk of prostate cancer.
of 17 studies found that a higher intake of raw tomatoes, cooked tomatoes, and lycopene were all associated with a reduced risk of prostate cancer.
that included 47,365 people found that a greater intake of tomato sauce, in particular, was linked to a lower risk of developing prostate cancer.
To help increase your intake, you can include a serving or two of tomatoes in your diet each day by adding them to sandwiches, salads, sauces, or pasta dishes.
While research suggests that consuming tomatoes may be linked to a lower risk of prostate cancer, other contributing factors must also be considered.
Conclusion:
Studies indicate that increased intake of tomatoes and lycopene may help reduce prostate cancer risk, but further research is necessary to confirm these findings.
- Cinnamon
Cinnamon is widely recognized for its health benefits, including its ability to regulate blood sugar levels and reduce inflammation.
Emerging research suggests that cinnamon may also possess anticancer properties. Test-tube and animal studies indicate that cinnamon extract can inhibit the spread of cancer cells and promote their destruction.
found that cinnamon extract reduced cancer cell proliferation and induced apoptosis. Another study demonstrated that cinnamon essential oil suppressed the growth of head and neck cancer cells while significantly decreasing tumor size.
Additionally, cinnamon contains powerful antioxidants, such as polyphenols, which help combat oxidative stress and may contribute to cancer prevention.
It has also been studied for its potential to modulate immune responses, which could play a role in inhibiting cancer cell growth. Some findings suggest that compounds in cinnamon may interfere with pathways involved in cancer development, helping to slow tumor progression.
Incorporating 1/2 to 1 teaspoon (2 to 4 grams) of cinnamon into your daily diet may contribute to cancer prevention while also supporting overall health. However, further human studies are necessary to confirm its effectiveness in cancer treatment.
Conclusion:
Research suggests that cinnamon extract may have anticancer properties, potentially slowing tumor growth and spread. Its antioxidant and anti-inflammatory properties could contribute to cancer prevention, and some studies highlight its role in immune regulation. While promising, more human studies are needed to validate these findings.
- Garlic
Garlic contains allicin, a powerful compound that has demonstrated the ability to kill cancer cells in test-tube studies.
Research suggests that consuming garlic and other allium vegetables, such as onions, leeks, and shallots, may be linked to a lower risk of certain cancers.
A 2011,
review involving over 543,000 participants found that individuals who regularly ate allium vegetables had a reduced likelihood of developing stomach cancer. Similarly, a 2002 study of 471 men indicated that higher garlic intake was associated with a lower risk of prostate cancer.
Another study in 2007 observed that participants who consumed garlic alongside fruits, deep yellow vegetables, dark green vegetables, and onions were less likely to develop colorectal tumors, though the specific effects of garlic were not isolated.
Incorporating 2 to 5 grams (about one clove) of fresh garlic into your daily diet may provide health benefits, including potential cancer prevention. However, while these findings are promising, further research is needed to determine whether other factors contribute to the observed effects.
Conclusion:
Garlic contains allicin, a compound that has shown anticancer properties in test-tube studies. Research suggests that increased garlic consumption may be linked to lower risks of stomach, prostate, and colorectal cancers. However, more studies are required to confirm these associations.
- Citrus fruits
Consuming citrus fruits such as lemons, limes, grapefruits, and oranges has been linked to a lower risk of various cancers.
study found that individuals with a high intake of citrus fruits had a reduced likelihood of developing digestive and upper respiratory tract cancers.
Similarly, a 2009 review of nine studies indicated that greater citrus fruit consumption was associated with a decreased risk of pancreatic cancer.
Additionally, a 2008 review of 14 studies revealed that consuming at least three servings of citrus fruits per week lowered the risk of stomach cancer by 28%.
Citrus fruits are rich in vitamin C, flavonoids, and antioxidants, which may contribute to their protective effects against cancer. These compounds help combat oxidative stress, reduce inflammation, and support immune function, all of which play a role in cancer prevention.
Some studies suggest that citrus fruits may also inhibit the growth of cancer cells and reduce tumor progression.
While these findings highlight potential benefits, they do not account for other lifestyle and dietary factors that may influence cancer risk. More research is needed to determine the specific mechanisms through which citrus fruits affect cancer development.
Conclusion:
Studies suggest that a higher intake of citrus fruits may lower the risk of pancreatic, stomach, digestive tract, and upper respiratory tract cancers. Their rich antioxidant and anti-inflammatory properties may contribute to cancer prevention, but further research is necessary to confirm these effects.
- Nuts
Eating nuts has been associated with a reduced risk of certain cancers.
A 2015 study examining the diets of 19,386 individuals found that higher nut consumption was linked to a lower likelihood of dying from cancer.
Similarly, a review of studies involving 30,708 participants over a 30-year period concluded that regular nut intake was associated with decreased risks of colorectal, pancreatic, and endometrial cancers.
Certain nuts may offer additional protective benefits. Brazil nuts, for instance, are rich in selenium, which may help lower lung cancer risk in individuals with low selenium levels. Walnuts have also shown promise—one 2014 review of animal studies found that feeding walnuts to mice reduced breast cancer cell growth by 80% and decreased tumor numbers by 60%3.
These findings highlight potential health benefits, but researchers must conduct more human studies to confirm whether nuts directly prevent cancer or if other factors influence risk.
Conclusion:
Research links increased nut consumption to a lower risk of colorectal, pancreatic, and endometrial cancers. Brazil nuts and walnuts may provide additional protective benefits, but further studies must confirm these associations.
- Broccoli
Broccoli contains sulforaphane, a plant compound that’s found in cruciferous vegetables and may have potent anticancer properties.
One test-tube study in 2010 showed that sulforaphane reduced the size and number of breast cancer cells by up to 75%
Similarly, a 2004 animal study found that treating mice with sulforaphane helped kill off prostate cancer cells and reduced tumor volume by more than 50%.
Some studies have also found that a greater intake of cruciferous vegetables such as broccoli may be linked to a lower risk of colorectal cancer.
showed that eating more cruciferous vegetables was associated with a lower risk of colorectal and colon cancer.
Including broccoli in a few meals per week may come with some cancer-fighting benefits.
But keep in mind that the available research hasn’t looked directly at how broccoli may affect cancer in humans.
Instead, it has been limited to test-tube, animal, and observational studies that either investigated the effects of cruciferous vegetables or the effects of a specific compound in broccoli. Thus, more studies are needed.
Conclusion:
Broccoli contains sulforaphane, a compound that has been shown to cause tumor cell death and reduce tumor size in test-tube and animal studies. A greater intake of cruciferous vegetables may also be associated with a lower risk of colorectal cancer.
- Olive oil
Olive oil is packed with health benefits and is a key component of the Mediterranean diet. Research suggests that higher olive oil consumption may help protect against certain cancers.
A 2011 review of 19 studies found that individuals who consumed the most olive oil had a lower risk of developing breast and digestive system cancers compared to those with lower intake.
Additionally, a study from 2000 analyzing cancer rates across 28 countries observed that regions with higher olive oil consumption had lower incidences of colorectal cancer.
Incorporating olive oil into your diet is a simple way to take advantage of its potential health benefits. It can be used as a dressing for salads, drizzled over cooked vegetables, or included in marinades for meat, fish, and poultry.
While these findings suggest a possible link between olive oil intake and cancer prevention, other factors may also play a role. Further studies are needed to determine the direct effects of olive oil on cancer risk in humans.
Conclusion:
Research indicates that higher olive oil consumption may be associated with a reduced risk of breast, digestive system, and colorectal cancers. However, more studies are required to confirm these effects.
- Flaxseed
High in fiber and heart-healthy fats, flaxseed can be a nutritious addition to your diet.
Some research has shown that it may even help decrease cancer growth and kill off cancer cells.
In one 2005 study, 32 women with breast cancer received either a flaxseed muffin daily or a placebo for more than a month. At the end of the study, the flaxseed group had decreased levels of specific markers of tumor growth, as well as an increase in cancer cell death.
In a 2008 study
, flaxseed was found to reduce the growth and spread of cancer cells in men with prostate cancer.
Flaxseed is high in fiber, which studies
have found to be protective against colorectal cancer.
You can try adding 1 tablespoon (10 g) of ground flaxseed to your diet each day by mixing it into smoothies, sprinkling it over cereal or yogurt, or adding it to your favorite baked goods.
Conclusion:
Some studies have found that flaxseed may reduce cancer growth in breast and prostate cancers. It is also high in fiber, which may decrease the risk of colorectal cancer.
- Carrots
Research suggests that consuming carrots may be linked to a lower risk of certain cancers.
A 2015 analysis reviewing five studies found that eating carrots could reduce the likelihood of stomach cancer by up to 26%.
Another review indicated that a higher intake of carrots was associated with an 18% lower chance of developing prostate cancer.
Additionally, a 1986 study examining the diets of 1,266 individuals—both with and without lung cancer—revealed that current smokers who did not eat carrots were three times more likely to develop lung cancer compared to those who consumed carrots more than once per week.
Incorporating carrots into your diet as a nutritious snack or side dish a few times per week may help support overall health and potentially reduce cancer risk. However, while these studies highlight a possible connection, they do not account for other influencing factors.
Further research is needed to better understand the direct impact of carrot consumption on cancer prevention.
Conclusion:
Research links carrot consumption to a lower risk of prostate, lung, and stomach cancers. However, additional research is necessary to confirm these findings.
- Beans
Beans are high in fiber, which some studies
have found may help protect against colorectal cancer.
In one 2006 study
, researchers followed 1,905 people with a history of colorectal tumors and found that those who consumed more cooked dried beans tended to have a decreased risk of tumor recurrence.
A 2002 animal study also found that feeding black beans or navy beans to rats and then inducing colon cancer blocked the development of cancer cells by up to 75%
These results suggest that eating a few servings of beans each week may increase your fiber intake and help lower your risk of developing cancer.
However, the current research is limited to animal studies and studies that show association but not causation. More studies are needed to examine this association in humans, specifically.
Conclusion:
Beans are high in fiber, which may help protect against colorectal cancer. Human and animal studies suggest that a higher intake of beans could reduce the risk of colorectal tumors and colon cancer.
- Turmeric
Turmeric is a widely recognized spice known for its health benefits, particularly due to its active compound, curcumin.
Curcumin has demonstrated anti-inflammatory, antioxidant, and anticancer properties.
researchers examined its effects on 44 individuals with colon lesions that had the potential to become cancerous.
Participants who consumed 4 grams of curcumin daily for 30 days experienced a 40% reduction in lesions.
A 2014,
test-tube study also found that curcumin inhibited the spread of colon cancer cells by targeting a specific enzyme involved in cancer growth. Additionally, other test-tube studies suggest that curcumin may help eliminate head and neck cancer cells and slow the progression of lung, breast, and prostate cancers.
For optimal benefits, incorporating 1/2 to 3 teaspoons (1 to 3 grams) of ground turmeric into your daily diet may be beneficial.
Using turmeric as a seasoning in meals and pairing it with black pepper can enhance its absorption.
Conclusion:
Turmeric contains curcumin, a compound that has shown potential in reducing the growth of various cancer types and lesions in both test-tube and human studies. While promising, further research is needed to confirm its effectiveness in cancer prevention and treatment.
The Bottom Line:
Emerging research continues to highlight the significant role diet plays in cancer risk.
While many foods show potential in slowing cancer cell growth and spread, current studies are primarily limited to test-tube, animal, and observational research.
More extensive human studies are necessary to determine their direct impact on cancer development.
