Cancer is the second-leading cause of death in the United States, and it’s a diagnosis that many of us fear.
We take precautions—avoiding smoking, using sunscreen, and scheduling regular screenings.
When we come across claims on social media about miracle foods or supplements that can prevent cancer, we can't help but pay attention. However, the problem is that hunting for cancer-fighting foods often leads down a path filled with pseudoscience.
It’s easy to stumble upon advice that’s more about hype than medical fact, leaving you uncertain about what’s truly effective.
<h3>Can Your Diet Lower Cancer Risk?</h3>
No single food can prevent cancer, and no food will directly cause it, either. However, maintaining a healthy diet and lifestyle can significantly reduce your risk of developing some of the most common types of cancer. “Healthy eating helps prevent chronic conditions that can increase cancer risk,” says Dowdell.
<h3>Best Foods to Lower Your Cancer Risk</h3>
A great place to start is the Mediterranean diet, which emphasizes whole, plant-based foods. Focus on fruits, vegetables, nuts, and lean proteins while reducing red meat and processed foods. Here are some essential tips to help you maintain a healthy weight and reduce cancer risk:
<h3>1. Eat More Fruits and Vegetables</h3>
<b>Eat the rainbow</b> is a helpful guideline, according to the American Cancer Society. The natural pigments in fruits and vegetables contain powerful nutrients that may reduce cancer risk. Aim for at least three different colors of produce every day.
For example:
<b>Red:</b> Apples, tomatoes, red cabbage
<b>Orange:</b> Cantaloupe, carrots, oranges
<b>Yellow:</b> Bananas, lemons, pineapple
<b>Green:</b> Broccoli, spinach, kale, collard greens
<b>Blue/Purple:</b> Beets, grapes, blueberries, rhubarb
<h3>2. Be Mindful of Sugar</h3>
Some view sugar as cancer’s number one enemy, with the myth that <b>sugar feeds cancer</b>. While sugar fuels all our cells, it's the added sugars, not those naturally occurring in fruits and grains, that pose a concern. Look out for hidden sugars in foods that don't immediately seem sugary, like:
- Bread and crackers
- Granola bar
- Salad dressings
- Yogurt (especially flavored varieties)
<h3>3. Consider Vitamin D Supplements</h3>
Low vitamin D levels have been linked to an increased risk of certain cancers, including colon and prostate cancer. Very few foods are naturally high in vitamin D, but fortified products like soy, almond, and oat milk can help.
Sunlight exposure (with sunscreen) can also boost your vitamin D, and supplements may be beneficial. Consult your healthcare provider to determine if supplements are right for you.
<h3>4. Eat More Fiber</h3>
Fiber-rich foods help keep you feeling full, curbing unnecessary snacking. Studies show that a high-fiber diet is linked to a lower risk of colon cancer. Fiber also supports weight management by promoting satiety. Good sources of fiber include:
- Whole grain cereals
- Beans and lentils
- Nuts
- Blueberries
- Apples
<h3>5. Limit Heavy Drink Intake</h3>
Excessive heavy drink use has been associated with an increased risk of esophageal, throat, and cancers. Heavy drink consumption is also linked to an elevated risk of cancer, while heavy drink abuse can increase liver cancer risk.
<h3>6. Reduce Salt Consumption</h3>
Cut back on cured, smoked, and nitrite-preserved foods like sausages, deli meats, and hot dogs. High salt intake has been strongly linked to stomach cancers.
<h3>7. Limit Fat Intake</h3>
Try to keep your daily fat intake between 25 to 30 grams to maintain a healthy weight. Focus on healthier fat, such as:
- Almonds (14 grams per ounce)
- Peanut butter (8 grams per tablespoon)
- Avocado (10 grams per half cup)
- Hummus (2 grams per tablespoon)
Being flexible with your food choices and portions can help manage side effects while preventing malnutrition. Remember, focusing on nourishing foods is important, but maintaining balance is equally crucial!
