Research into cancer prevention has expanded to include dietary choices, revealing that certain foods may significantly reduce the risk of developing cancer. Tricia Scott-Sahler, an oncology dietitian at the Hackensack Meridian John Theurer Cancer Center in New Jersey, emphasizes that while no single food can prevent or cure cancer, a consistent dietary pattern rich in plant-based foods can lower the risk. Foods high in vitamins, minerals, fiber, and beneficial compounds are essential to supporting the body’s immune defenses.
A growing body of evidence suggests that diets that prioritize fruits, vegetables, whole grains, and non-animal proteins—such as those found in traditional Mediterranean and some Asian cuisines—are linked to a lower risk of cancer. Research indicates that red meat consumption should be minimized, as studies have classified it as a Class 2b carcinogen, likely contributing to colorectal and stomach cancers.
Key Foods for Cancer Prevention
Scott-Sahler highlights several foods she considers particularly effective in cancer prevention, supported by extensive research.
Shiitake mushrooms are noted for their unique flavor and health benefits. They contain polysaccharides like beta-glucans, particularly lentinan, which enhance immune function. In Japan, lentinan is even approved as an adjunct to chemotherapy for certain cancers due to its ability to stimulate immune responses.
Lentils are another nutritional powerhouse that Scott-Sahler advocates for. A single cup of cooked lentils provides about 16 grams of fiber, which is linked to a significant reduction in colorectal cancer risk—from 9% to as high as 47%. Their high fiber content helps to cleanse the gut and promotes healthy digestion, while bioactive compounds in lentils protect DNA and mitigate oxidative stress.
Sardines are rich in omega-3 fatty acids, which have been shown to control chronic inflammation and inhibit cancer cell growth. Studies suggest that consuming fatty fish like sardines can reduce the risk of aggressive cancers, including prostate and breast cancer. For instance, a Swedish study found that women consuming fatty fish weekly had a 44% lower risk of kidney cancer.
Other Notable Foods
Garlic has garnered attention for its protective effects against various cancers, particularly gastrointestinal types. Compounds in garlic can interrupt the cell division cycle of cancer cells and promote programmed cell death. A 2023 review confirms garlic’s effectiveness against several cancer types, including breast and lung cancers.
Citrus fruits, such as oranges and grapefruits, are also linked to cancer prevention. A study from 2015 found that regular consumption of citrus can halve the risk of mouth and throat cancers, while also significantly lowering risks for esophageal, stomach, and colorectal cancers. Scott-Sahler advises consuming whole fruits rather than juice to maximize health benefits.
Kefir, a fermented probiotic drink, shows promise due to its bioactive compounds that may inhibit cancer cell growth. A systematic review published in 2021 highlighted kefir’s potential to trigger programmed cell death in various cancer cells.
Finally, turmeric, particularly its active compound curcumin, is recognized for its anti-inflammatory properties and its ability to disrupt cancer cell signaling. With a history of use in Eastern medicine for thousands of years, curcumin is extensively studied for its potential benefits in cancer prevention.
While the research continues to evolve, incorporating these foods into one’s diet may provide a proactive approach to reducing cancer risk. Scott-Sahler’s insights underline the importance of a varied, plant-rich diet as an integral part of a healthy lifestyle aimed at cancer prevention.
