by Lara McNeil, MS, RDN, CDN

We all should consider what foods may assist us in the prevention of various cancers.  It may be because we have a family history, poor lifestyle choices (either past or present), or even due to environmental exposures.  So here is a very brief list of six foods you might start to incorporate.

Preventative Foods – these foods are highlighted due to their cancer-preventative features: 

Beans/Legumes – Plant-based proteins that are nutritional powerhouses.  In particular, beans are loaded with micronutrients and fiber. Fiber intake has been associated with a decrease in cancer of multiple organ systems ¹. So, make sure to eat your beans!

Tomatoes – Naturally high in lycopene, this salad-staple is also important in the prevention of cancers.  There has been significant research on the relationship between the consumption of cooked tomato products with reduced prostate cancer risk ⁵.

Garlic – Organo-sulphur compounds found in these edible bulbs are indicated to reduce cancer risk in many organ systems.  Mechanisms of action may include the reduction of DNA damage and promotion of cancer cell death ⁵. 

Therapeutic Foods – are foods might be utilized during cancer treatment to modulate the effects or assist in the efficacy of various treatments.

Flax Seeds – Rich in omega-3 fatty acids, specifically polyunsaturated fatty acid alpha linolenic acid (ALA), these seeds have been shown to suppress the over-expression of certain cancer-causing genes called oncogenes ^2,4. Make sure to used milled or ground flax to get the full benefit.

Broccoli – Cruciferous vegetables contain a compound called sulforaphane.  Broccoli florets and sprouts contain a high level of this compound.  Sulforaphane has been studied to have immunomodulatory effects with cancer cells, reducing the production of pro-inflammatory cytokines and reactive oxygen species ³.

Turmeric – Also known as Curcumin, many of us know this root to be an important anti-inflammatory food and supplement.  It can also be a positive therapeutic for those undergoing cancer treatment. Turmeric has antioxidant capabilities important to clear cancer-causing oxidative stress and animal studies have showed a reduced rate of body weight loss and hypoproteinemia when turmeric is administered ⁵ .

Try these recipes that include foods on this list:

Turmeric Lentil Fritters Tomato Bowl with Tahini Dill Sauce

Broccoli Dal (Broccoli with Lentils)

Broccoli with Turmeric and Tomatoes

Crispy Garden Cakes with Basil-White Bean Mash and Summer Tomatoes

References

1. Bradbury, K. E., Appleby, P. N., & Key, T. J. (2014). Fruit, vegetable, and fiber intake in relation to cancer risk: findings from the European Prospective Investigation into Cancer and Nutrition (EPIC). The American journal of clinical nutrition, 100 Suppl 1, 394S–8S. https://doi.org/10.3945/ajcn.113.071357
2. Menéndez, J. A., Vázquez-Martín, A., Ropero, S., Colomer, R., & Lupu, R. (2006). HER2 (erbB-2)-targeted effects of the omega-3 polyunsaturated fatty acid, alpha-linolenic acid (ALA; 18:3n-3), in breast cancer cells: the “fat features” of the “Mediterranean diet” as an “anti-HER2 cocktail”. Clinical & translational oncology : official publication of the Federation of Spanish Oncology Societies and of the National Cancer Institute of Mexico, 8(11), 812–820. https://doi.org/10.1007/s12094-006-0137-2
3. Vanduchova, A., Anzenbacher, P., & Anzenbacherova, E. (2019). Isothiocyanate from Broccoli, Sulforaphane, and Its Properties. Journal of medicinal food, 22(2), 121–126. https://doi.org/10.1089/jmf.2018.0024
4. Yang Y, Fang E, Luo J, Wu H, Jiang Y, Liu Y, Tong S, Wang Z, Zhou R, Tong Q. The Antioxidant Alpha-Lipoic Acid Inhibits Proliferation and Invasion of Human Gastric Cancer Cells via Suppression of STAT3-Mediated MUC4 Gene Expression. Oxid Med Cell Longev. 2019 Dec 13;2019:3643715. doi: 10.1155/2019/3643715. PMID: 31915505; PMCID: PMC6930776.
5. Zhou Y, Li Y, Zhou T, Zheng J, Li S, Li HB. Dietary Natural Products for Prevention and Treatment of Liver Cancer. Nutrients. 2016 Mar 10;8(3):156. doi: 10.3390/nu8030156. PMID: 26978396; PMCID: PMC4808884.