Cancer is one of the most challenging diseases to fight, but research shows that your diet can play a significant role in both prevention and treatment.
According to Dr. Urvi Shah, a hematologist-oncologist at Memorial Sloan Kettering Cancer Center, certain foods have powerful cancer-fighting properties that can aid in managing the disease and even slowing its progression.
Dr. Shah, a vocal advocate for nutrition in cancer care, emphasizes that a diet rich in specific nutrients can support traditional treatments, improve overall health, and reduce the risk of recurrence.
Let’s take a closer look at 7 cancer-fighting foods she and other experts recommend adding to your diet.
1. Leafy Greens (Spinach, Kale, and Swiss Chard)
Why They Help:
Leafy greens are packed with antioxidants like beta-carotene and lutein, which combat free radicals that damage cells and contribute to cancer growth. They are also high in folate, a B-vitamin linked to lower rates of colorectal and pancreatic cancers.
How to Incorporate:
- Add spinach to smoothies or scrambled eggs.
- Use kale as a base for salads or blend it into soups.
2. Cruciferous Vegetables (Broccoli, Cauliflower, and Brussels Sprouts)
Why They Help:
These vegetables contain sulforaphane, a compound that has been shown to inhibit cancer cell growth in laboratory studies. They also support liver detoxification, helping the body eliminate carcinogens.
How to Incorporate:
- Roast broccoli and Brussels sprouts with olive oil for a delicious side dish.
- Add cauliflower rice to stir-fries or grain bowls.
3. Berries (Blueberries, Strawberries, and Raspberries)
Why They Help:
Berries are rich in anthocyanins and ellagic acid, antioxidants that reduce inflammation and protect cells from DNA damage. They’ve been linked to a reduced risk of cancers like esophageal, lung, and colon cancer.
How to Incorporate:
- Sprinkle fresh berries on oatmeal or yogurt.
- Blend frozen berries into smoothies for a refreshing treat.
4. Garlic and Onions
Why They Help:
Garlic and onions contain allicin and organosulfur compounds, which have been shown to slow the growth of cancer cells. Studies suggest they may lower the risk of stomach and colorectal cancers.
How to Incorporate:
- Add minced garlic to sauces, marinades, or roasted vegetables.
- Use onions as a base for soups, stir-fries, or casseroles.
5. Tomatoes
Why They Help:
Tomatoes are a rich source of lycopene, an antioxidant linked to lower risks of prostate, lung, and stomach cancers. Lycopene is more easily absorbed when tomatoes are cooked.
How to Incorporate:
- Use tomato paste or sauce in pasta dishes and soups.
- Enjoy roasted or grilled tomatoes as a flavorful addition to meals.
6. Nuts and Seeds (Walnuts, Flaxseeds, and Chia Seeds)
Why They Help:
Nuts and seeds are high in healthy fats, fiber, and antioxidants. Flaxseeds and chia seeds, in particular, are rich in lignans, which may reduce the risk of hormone-related cancers like breast and prostate cancer.
How to Incorporate:
- Sprinkle flaxseed meal or chia seeds on cereal, yogurt, or salads.
- Snack on a handful of walnuts for a healthy midday boost.
7. Green Tea
Why It Helps:
Green tea contains catechins, powerful antioxidants that have been shown to slow tumor growth and reduce the risk of various cancers. It also boosts the immune system and supports overall health.
How to Incorporate:
- Replace your morning coffee with a cup of green tea.
- Enjoy iced green tea as a refreshing, antioxidant-rich beverage.
Dr. Urvi Shah’s Perspective
Dr. Urvi Shah, a leading voice in incorporating nutrition into cancer care, highlights that a whole-food, plant-based diet can complement traditional treatments like chemotherapy and radiation.
After her own cancer journey, Dr. Shah became a strong advocate for the role of food in managing cancer.
She emphasizes that while no single food can cure cancer, a diet rich in these cancer-fighting ingredients can:
- Strengthen the immune system.
- Reduce inflammation, which is linked to cancer progression.
- Help the body detoxify harmful substances.
Tips for Getting Started
- Go Gradual: Begin by adding one or two of these foods to your daily meals.
- Focus on Variety: Incorporate a colorful array of fruits and vegetables to ensure you get a wide range of nutrients.
- Choose Whole Foods: Opt for fresh, unprocessed ingredients whenever possible.
- Consult Your Doctor: If you’re undergoing cancer treatment, discuss dietary changes with your oncologist or dietitian.
What you eat matters, and incorporating these 7 cancer-fighting foods into your diet is a simple yet powerful step toward supporting your health.
Whether you’re looking to prevent cancer or complement ongoing treatment, these nutrient-packed foods offer numerous benefits for your body.
Start adding these superfoods to your meals today, and share this article with your loved ones to help spread the knowledge of how diet can support cancer care. Together, we can make informed choices for a healthier future.