More than half of all cancers are preventable (1). What you eat matters and can impact your risk. Certain foods like vegetables, fruits, legumes, whole grains and nuts can do a lot more for you than just deliver your basic nutrients. These foods are “functional foods,” meaning, they deliver health benefits that go beyond basic nutrition. Research suggests that these foods may help protect us against diseases like cancer. So make a point to include these stellar seven foods which can help you fight cancer with your fork!

Combat Cancer with These Nutritious Foods

1) Beans

Beans are good for the heart because they deliver a cholesterol-lowering dose of soluble fiber, but they also contain antioxidants. Antioxidants can help keep your cells healthy, and healthy cells are the first line of defense against cancer and other chronic diseases. Beans seem to be especially protective against colorectal cancer. (2) Black beans, red kidney beans, chickpeas, split peas – there are many varieties to choose from!

2) Berries

Berries are loaded with a variety of powerful antioxidants, such as anthocyanins in blueberries or ellagic acid in strawberries. Eating more berries is beneficial and easy – add them to your yogurt, oatmeal, or just nosh on them as a snack with some nuts. Frozen berries are a great way to enjoy the benefits of berries year-round - they are great in a smoothie!

3) Broccoli

Broccoli belongs to an all-star team of vegetables known as cruciferous vegetables. Broccoli (as well as its brothers and sisters: Brussels Sprouts, cauliflower, cabbage and kale,) contain a number of compounds that work in various ways to protect you. They do just about everything, from acting as antioxidants to protect cells from damage to reducing inflammation. They also fight off problematic cells, boost immunity, assist in detoxification, favorably impact hormone levels, and can inhibit tumor growth. And broccoli does all this in addition to delivering those basic-but-no-less-important nutrients like fiber, vitamin C and vitamin K. Phew! Now that’s some serious defense from just one vegetable!

4) Dark Leafy Greens

Dark Leafy Greens are some of the best things you can chew on. They are teeming with health promoting nutrients and fiber, magnesium, and vitamin K - and for so few calories, it’s the best nutritional bargain out there. Within this “group” of vegetables, you can get so much variety: spinach, kale, mustard or collard greens, swiss chard or arugula. Whatever you pick, trust that you are arming yourself with powerful disease fighting antioxidants that can help protect you from cancer. Throw them in smoothies, sauté them as sides, or toss them into soups and pasta dishes.

5) Nuts

Nuts are loaded with important nutrients like healthy fats, protein, fiber vitamins and minerals. They also contain functional compounds like polyphenols and phytosterols, which each provide some added health benefits through antioxidant action. Large studies show that regularly eating nuts may reduce the risk for cancer. (3, 4) Another plus: nuts contain compounds that can help with weight control as well as heart health!

6) Turmeric

Turmeric is a vibrant yellow spice that contains a protective antioxidant known as curcumin, which can help combat inflammation and fight cancer. A few studies suggest that this powerful spice may reduce cancer risk and progression. (5) While an optimal dose is still being investigated, there’s no harm in sprinkling more of this onto your meal. Use it as a ground spice (and add some black pepper too – as that has been shown to boost the absorption!) and use it to flavor chicken or a lentil soup. It is also available in tea-form!

7) Garlic

Garlic can do a lot more for you than just flavor your sauces and stews. The American Institute for Cancer Research reports that garlic compounds can assist with DNA repair, decrease inflammation and slow the growth of cancer cells. (6) Garlic seems to be particularly protective against colon cancer. Garlic is a part of the allium family – the star component, allicin, is under the microscope for its potential to combat disease. (7)

While these seven foods are certainly stellar, bear in mind that the key to good health does not lie within one (or seven!) foods. Your overall pattern of eating is the most important thing. Choose an eating pattern which emphasizes all health-promoting foods like vegetables, fruits, whole grains, legumes, nuts and seeds. This will ensure that you get your essential nutrients with the added bonus of disease-protective properties. That is food as medicine!

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5411786/
2. https://www.aicr.org/cancer-prevention/food-facts/dry-beans-and-peas-legumes/
3. https://pubmed.ncbi.nlm.nih.gov/26313936/
4. https://pubmed.ncbi.nlm.nih.gov/26081452/
5. https://pubmed.ncbi.nlm.nih.gov/21372035/
6. https://www.aicr.org/news/4-reasons-eating-garlic-is-good-for-cancer-prevention/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103721/