Top 17 Cancer-Fighting Foods to Add to Your Diet
Cancer is a complex disease influenced by a multitude of factors. Experts often emphasize that maintaining a healthy diet can significantly aid in cancer prevention, especially by focusing on foods that boost the immune system. Here’s a list of 17 foods with properties that may help fight cancer:
1. Onions
Onions are low in fat and rich in protein and calcium. More importantly, they contain a compound called allyl propyl disulfide, which helps eliminate toxins from carcinogenic substances. They also contain quercetin, which protects against cell damage. Aim for at least half an onion daily. The beneficial compounds remain intact even when cooked.
2. Cabbage
Cabbage contains glucosinolates, which have powerful anti-cancer and immune-boosting effects, maximizing the activity of leukocytes and cytokines. It also possesses enzymes that inhibit tumor growth in areas such as the breast, liver, colon, stomach, lungs, and esophagus.
3. Tomatoes
The red pigment in tomatoes comes from lycopene, a powerful antioxidant and anti-inflammatory agent that protects nerves and blood vessels. Eating two ripe tomatoes daily can provide the necessary amount of lycopene. Cooking tomatoes increases the absorption rate, enhancing their anti-cancer effects.
4. Turmeric
The primary ingredient in curry, turmeric, contains an active compound called curcumin, which boasts strong anti-cancer properties. Experts suggest that virtually no type of cancer is unaffected by curcumin.
5. Apples
Apples contain polyphenols, which have anti-cancer properties. Polyphenols include plant-based compounds that combat inflammation, cardiovascular disease, and infections. These compounds have anti-cancer effects and help fight tumors.
6. Garlic
Studies suggest that garlic can reduce the risk of certain types of cancer, particularly those affecting the gastrointestinal system. Garlic’s anti-cancer effects are attributed to its immune-boosting, antibacterial properties and its ability to block the formation of cancer-causing substances.
7. Fatty Fish (Salmon, Mackerel, etc.)
Oily fish like salmon, mackerel, and anchovies are rich in essential nutrients like vitamin B, potassium, and omega-3 fatty acids. Research indicates that people who consume more fish have a lower risk of colorectal cancer compared to those who eat less. Furthermore, studies suggest that fish oil consumption in older age is linked to a significantly reduced risk of prostate cancer.
8. Cruciferous Vegetables (Broccoli, Kale, etc.)
Cruciferous vegetables such as broccoli, cauliflower, and kale contain beneficial nutrients, including vitamin C, vitamin K, and manganese. They also contain sulforaphane, a plant compound with anti-cancer properties. Studies have shown that sulforaphane significantly inhibits the growth of cancer cells and promotes the death of colon cancer cells.
9. Seaweed (Kelp, Seaweed Sheets, etc.)
Seaweeds like kelp, seaweed sheets, and sea lettuce are rich in dietary fiber and beta-carotene. The fucoidan component in seaweed enhances the body’s immunity and possesses excellent anti-cancer properties, helping to eliminate cancer cells.
10. Berries (Blueberries, Strawberries, etc.)
Berries are rich in vitamins, minerals, and dietary fiber. Scientists have shown great interest in berries due to their antioxidant properties and potential health benefits. Research suggests that anthocyanins, compounds found in blackberries, can reduce biomarkers of colon cancer. Another study showed that the anti-inflammatory effects of blueberries could inhibit the growth of breast cancer tumors in mice.
11. Legumes
Legumes like beans, peas, and lentils are rich in fiber, which can help reduce the risk of cancer. A meta-analysis of 14 studies found an association between increased legume consumption and a lower risk of colorectal cancer. Studies analyzing the relationship between soy fiber intake and breast cancer risk have shown that people who eat foods high in soy fiber are less likely to develop breast cancer than those who do not meet their daily fiber intake.
12. Walnuts
According to a renowned cancer research institute, all nuts exhibit cancer-preventive properties, but walnuts have been the subject of numerous studies. Walnuts contain a substance called pedunculagin, which is metabolized into urolithin in the body. Urolithin is a compound that binds to estrogen receptors, preventing breast cancer. Animal studies have shown that mice given walnuts and walnut oil had higher levels of tumor suppressor genes.
13. Carrots
Carrots contain several essential nutrients, including vitamin K, vitamin A, and antioxidants. Carrots also contain high amounts of beta-carotene. Studies suggest that beta-carotene plays an important role in supporting the immune system and may prevent some cancers.
14. Green Tea
Catechins, the astringent components in green tea, have significant antioxidant effects. The epigallocatechin gallate (EGCG) component of catechins can reduce the proliferation of cancer cells by half and may also prevent dementia.
15. Ginger
Gingerol, the compound that gives ginger its unique flavor, has antioxidant and anti-inflammatory effects. It exhibits anti-cancer effects, particularly against colon, ovarian, and breast cancers. Shogaol, another compound in ginger, inhibits the growth of nerve system tumor cells.
16. Bell Peppers and Chili Peppers
Bell peppers are rich in beta-carotene, terpenoids, dietary fiber, and vitamins, all of which have anti-cancer properties. Chili peppers contain capsaicin, a spicy compound with antioxidant and anti-inflammatory effects that can prevent tumor progression.
17. Beets
Beets, also known as beetroot, are a root vegetable. Several animal studies have shown that nutrients in the crimson leaves of beets are effective in preventing cancer. Research is underway to use beet extracts as a treatment for pancreatic, breast, and prostate cancers.
