These 4 Foods Can Decrease Your Risk of Cancer

These 4 Foods Can Decrease Your Risk of Cancer

When it comes to the second leading cause of death in the United States, any steps that might lower your risk are worth trying. And although nothing is guaranteed to prevent cancer, there are plenty of ways to improve your chances.

One of those is choosing the right foods.

“Eating a healthy diet is one of the best ways to decrease your risk of developing cancer,” says Diane Avino, RDN, registered dietitian in oncology with Hartford HealthCare’s Cancer Institute.

The Power of a Healthy Diet

A healthy diet plays a vital role in reducing the risk of cancer. By incorporating specific foods into your daily meals, you can enhance your body's defense mechanisms and promote overall well-being. In this article, we will explore four key food groups that have been shown to decrease the risk of cancer.

1. Colorful Fruits and Vegetables

Colorful fruits and vegetables are rich in essential nutrients and antioxidants that help protect against cancer. Including a variety of fruits and vegetables in your diet provides a wide range of protective compounds. Here are some examples:

Red

• Strawberries
• Red onions
• Beets
• Tomatoes
• Watermelon

Orange/Yellow

• Carrots
• Peaches
• Cantaloupe
• Yellow peppers
• Oranges

Green

• Spinach
• Kiwi
• Asparagus
• Broccoli
• Kale
• Green grapes
• Pears

Purple/Blue

• Eggplant
• Plums
• Blueberries
• Purple grapes
• Blackberries

White/Brown

• Banana
• Cauliflower
• Garlic
• Mushrooms
• Onions
• Parsnips

Including a variety of these colorful fruits and vegetables in your diet provides a wide spectrum of protective compounds that can reduce your risk of cancer.

2. Whole Grains

Whole grains are an excellent source of dietary fiber, which aids in digestion and helps maintain a healthy weight. Additionally, whole grains contain important antioxidants and other bioactive compounds that can reduce the risk of cancer. Here are some examples of whole grains:

• Barley
• Brown rice
• Quinoa
• Farro

Incorporating these whole grains into your diet can provide significant benefits and contribute to a lower risk of cancer.

3. Legumes

Legumes, such as beans, peas, chickpeas, and soybeans, are a great source of low-cost protein and fiber. These foods offer numerous health benefits and indirectly reduce cancer risk by promoting fullness and reducing insulin resistance.

Including legumes in your diet can be a simple yet effective way to lower your risk of cancer.

4. Plant Foods

Consuming a diet rich in whole, natural plant foods has been linked to a reduced risk of various types of cancer. These plant foods contain a wide range of nutrients that can protect against cancer, including cancers of the mouth and throat, esophagus, lung, breast, bladder, colorectal, and stomach.

By incorporating more plant foods into your daily meals, you can enhance your body's natural defense mechanisms and decrease the likelihood of developing cancer.

Foods That Increase Cancer Risk

While certain foods can help lower the risk of cancer, it's equally important to be aware of foods that may increase the risk. Here are some foods you should consider limiting in your diet:

1. Processed meat: Various processed meat products, such as lunch meats, cured meats, sausage, beef jerky, and hot dogs, have been linked to colorectal cancer.

2. Red meat: Consuming red meat, such as beef, pork, and lamb, more than twice a week can increase the risk of cancer.

3. Alcohol: Excessive alcohol consumption is associated with an increased risk of developing several types of cancer, including mouth and throat, esophageal, liver, stomach, colon, and breast cancer.

4. Sweetened beverages: Sugary drinks like soda, tea, coffee, energy drinks, and fruit juice can lead to excessive calorie intake and weight gain, which are associated with an increased risk of cancer. Opt for water and unsweetened drinks to stay hydrated without the extra calories.

5. Dietary supplements: While nutrients naturally occurring in food work together to provide cancer-fighting properties, taking excessive dietary supplements in pill form may be harmful. It's best to use supplements only as recommended by your physician and focus on obtaining nutrients from a healthy diet.

Conclusion

While there is no guaranteed way to prevent cancer, making informed choices about the foods you consume can significantly lower your risk. By incorporating colorful fruits and vegetables, whole grains, legumes, and plant foods into your diet, you can enhance your body's defense mechanisms and improve your ability to fight the disease.

Remember, a healthy diet is just one aspect of a holistic approach to cancer prevention. Adopting healthier habits, such as regular physical activity, maintaining a healthy weight, and avoiding tobacco products, can further reduce your risk.

To develop a personalized plan that suits your specific needs, consider consulting a registered dietitian who specializes in oncology. They can guide you in making the best dietary choices for your overall health and well-being.

References:

( Hartford Hospital - [https://hartfordhospital.org/about-hh/news-center/news-detail?articleid=49850&publicId=395)