Superfoods for Cancer Prevention

Cancer Prevention


Even if you believe that superfoods can help you live longer, lose weight, control type 2 diabetes, and fend off cardiovascular disease, you may still wonder whether any sort of green or grain is powerful enough to lower your risk of developing cancer. After all, research into which foods have the ability to prevent cancer is ongoing.

But one thing is certain: According to the American Cancer Society, regularly consuming foods that maintain a healthy weight, strengthen your immune system, lower inflammation, and improve gut health can help lower your risk for cancer. It costs money to do otherwise, too. According to a study published in 2019 in JNCI Cancer Spectrum, a poor diet, defined as one that focuses more on red meat and processed foods than on fruits, vegetables, whole grains, and dairy, may be responsible for more than 5% of newly diagnosed invasive cancers among adults in the U.S.

In Wellesley, Massachusetts, a registered dietitian and board-certified specialist in oncology nutrition Stacy Kennedy explain, “There are dietary practices that have been demonstrated to help reduce the risk of acquiring cancer, but there are not specific foods that have been shown to prevent cancer.” She contrasts the benefits of regular exercise and healthy nutrition. “We are aware that physical activity can promote a healthy weight and help lower the risk of cancer, but we rarely single out one particular form of exercise as being superior to another. Since they all fall under the category of physical activity, there are numerous sorts of exercises that would be beneficial. Similarly, superfoods are introduced

within the heading of a healthy diet. According to Kennedy, “that healthy routine helps [lower the risk for cancer] more than individual diets.” In light of this, here are seven exceptional superfoods that ought to be included in any diet that aims to prevent cancer.


1. First pulses (beans, peas, lentils)

When food is on almost every nutritionist’s must-eat list, you know it has real superpowers. According to a report from the World Cancer Research Fund and the American Institute for Cancer Research (AICR) that was published in 2020 in The Journal of Nutrition, eating whole grains, nonstarchy vegetables, fruit, and pulses at most meals, as well as at least 30 grams of fiber daily, is the best way to prevent and treat cancer.

All of those criteria are met by pulses, also known as legumes, which are comprised of beans, peas, chickpeas, and lentils. According to Kristin Kirkpatrick, a registered dietitian at the Cleveland Clinic, “This food group holds its distinction as a superfood for more than just one reason.” “Legumes are high in protein and low in fat. Additionally, they contain a lot of insoluble fiber, which promotes healthy digestion. Additionally, studies suggest that consuming fiber-rich plant-based diets can lower the risk of colorectal cancer.

2.  Broccoli

Broccoli According to the AICR, a molecule in broccoli and its cruciferous cousins, cauliflower, cabbage, brussels sprouts, kale, and collard greens, has long been linked to a lower risk of cancer. This is because each of these vegetables contains a molecule that inactivates a gene that is involved in a number of cancers.

If only because it is the richest source of the cancer-preventing chemical sulforaphane, broccoli, the most popular cruciferous vegetable in the United States, frequently receives attention. Broccoli and Brussels sprouts may also be able to prevent tumor growth, according to research from a Harvard team. Moreover, we shouldn’t forget that this vegetable family is also rich in other nutrients that are beneficial to our health.

3. Mushrooms

People who regularly ate mushrooms had a decreased risk of developing cancer, according to an assessment of 17 cancer studies conducted between 1966 and 2020 by researchers at Pennsylvania State University. What is the hidden component? A special and powerful antioxidant that shields cells is ergothioneine. It turns out that mushrooms, especially shiitake, oyster, mistake, and king oyster mushrooms, have the highest levels of ergothioneine of any meal.

The research, which was published in 2021 in Advances in Nutrition, examined the data of more than 19,000 cancer patients and discovered that those who consumed around a quarter cup of mushrooms daily had a 45 percent lower risk of developing cancer than those who did not. “Mushrooms have characteristics that might assist some of our immune cells in performing their “The best way,” Kennedy says. “Our immune system aids in preventing cancer,”

4. Nuts

It is simple to understand why walnuts have long piqued the interest of cancer researchers. Thanks to a number of chemicals that are thought to prevent the disease, animal studies suggest that walnuts decrease the growth of breast, prostate, colon, and renal cancers. However, this does not imply that the only nuts that can be included in a diet that prevents cancer are walnuts. According to research by AICR, those who consume an ounce of nuts every day—roughly 18 walnut halves, 15 pecan halves, or 24 almonds—have a 15% lower total cancer risk than those who do not. This finding was based on an analysis of nine studies.

According to Kennedy, “all nuts offer fiber, protein, and healthful fat.” However, each one provides more nutrients, so there are advantages to varying things up. Almonds include vitamin E, walnuts have omega-3 fatty acids, pistachios contain calcium, and Brazil nuts contain selenium, a vital antioxidant. You could continue forever. However, it’s important to remember that nuts are high in calories, so watch your intake.

5. Oatmeal

According to research, a little bowl of steel-cut oatmeal may strengthen defenses against cancer, particularly colorectal cancer. Oats and other whole grains are rich in phytoestrogens, which are plant-based substances that have a number of health benefits, including a reduced risk of osteoporosis, heart disease, and breast cancer. These compounds all work together to help prevent cancer Oatmeal is not your thing? The same anti-cancer characteristics are present in bulgur, brown rice, barley, corn, quinoa, and whole wheat couscous.

6. Berries

Berries are proven to fight cancer in a number of ways. To start, all berries, including strawberries, blueberries, blackberries, and raspberries, are rich in phytochemicals, and plant components that prevent cancer. According to Jill Weisenberger, a Virginia-based registered dietitian nutritionist and author of The Overworked Person’s Guide to Better Nutrition, these phytochemicals interact with one another, other nutrients, and your gut flora when you eat them to help ward off chronic diseases like cancer.

They contribute significantly to keeping a healthy weight because they are low in calories as well. The American Cancer Society estimates that roughly 7% of all cancer deaths are caused by excess body weight. “Eat a variety of berries because they each have a unique range of nutrients,”

7. Tomatillos

Any fruit or vegetable can be eaten in any way; but, when tomatoes are cooked, they go into overachiever mode. Why Lycopene, the carotenoid that gives tomatoes their red color and fights cancer, is frequently found in considerably larger concentrations in processed meals like tomato juice, pizza sauce, and pasta sauce than in fresh foods. Kennedy notes that because Lycopene is a fat-soluble vitamin, cooking aids in its increased release. To increase the body’s absorption of cooked tomatoes, consume a healthy fat with them, such as avocado, almonds, or olive oil A journalist based in New York, Kimberly Goad has written about health for some of the largest consumer journals in the country. Reader’s Digest, Women’s Health, and Men’s Health have all published her writing.

8. Carrots

 Carrots consuming more carrots are associated with a lower risk of developing some types of cancer, according to numerous researches. For instance, a review of five research findings found that consuming carrots could up to 26% lower the risk of stomach cancer (4Trusted Source).According to a different study, eating more carrots was linked to an 18% lower risk of prostate cancer (5Trusted Source).

In one study, 1,266 participants—with and without lung cancer—had their diets examined. According to the study, people who were current smokers and did not consume carrots were three times more likely to acquire lung cancer than those who did (6Trusted Source)Consider including carrots as a nutritious food source Just a few times a week, have a nice snack or side dish to enhance intake and maybe lower your risk of cancer However, keep in mind that while these studies suggest a link between eating carrots and cancer, they fail to take other potential contributing factors into consideration.

9. Turmeric

A spice recognized for improving health is turmeric. Its main component, curcumin, is a molecule with anti-inflammatory, antioxidant, and even anticancer properties. In one study, the effects of curcumin were examined in 44 patients who had potential malignant tumors in their colons. 40% fewer lesions were present after 30 days when 4 grams of curcumin were taken daily (27Trusted Source). By inhibiting a particular enzyme linked to cancer growth in a test-tube investigation, curcumin was also found to reduce the spread of colon cancer cells (28Trusted Source). Curcumin assisted in the death of head and neck cancer cells, according to another test-tube study (29Trusted Source). Lung, breast, and prostate cancer growth have all been found to be slowed down by curcumin.

The idea of a “superfood” was not created using a scientific theory. According to a Harvard TH Chan School of Public Health article, this idea had its start in the 20th century when a banana supplier launched a marketing campaign stressing the health benefits of bananas. The campaign was a huge commercial success, generating a lot of sales. The concept of superfoods has attained a popularity that is often beyond reality as a result of this trend, which has aided businesses with billions of dollars in annual income. Still, eating certain foods helps our bodies restore their needs for vital nutrients.

Superfoods are considered to be nutrient-dense and hence beneficial for one’s health. They are primarily plant-based, while some are also dairy and fish-based. They include a lot of vitamins and minerals. Superfoods are now generally understood to refer to extremely wholesome, nutrient-dense, plant-based foods and supplements.

A person’s lifestyle, nutrition, and health habits often need to be reviewed after receiving a cancer diagnosis. Many patients begin by drastically altering their diets in order to support the effectiveness of their treatment and their recovery. However, it is preferable to seek the advice of a nutritionist who can assist the person in making dietary plans while taking into account their nutritional needs at each stage of cancer treatment or recovery.

A cancer patient’s clinical course is heavily influenced by nutrition since it supports healing, restoration, and recovery while also assisting in maintaining healthy body weight. A balanced diet is necessary to maintain the body’s defenses against infections, stop body tissues from degrading, and support the growth of new tissues. A healthy level of hydration is also crucial Claims that consuming particular foods can lower the risk of developing a specific type of cancer or increase survivability are not sufficiently supported by scientific evidence or research. But everyone has to eat well, and cancer sufferers especially do. That means consuming a diet that is primarily composed of plants and is balanced, minimally processed, and can boost your energy levels, support your immune system, help you manage your symptoms while receiving treatment, and increase your chance of surviving the greatest dietary categories for cancer patients are covered in this article.

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What kinds of food must a cancer sufferer consume?

Chemotherapy, radiation therapy, surgery, immunotherapy, or a combination of any of these treatments may be used to treat your cancer. You frequently lose weight and energy from these therapies, and you feel worn out. To deal with the treatment procedures and maintain healthy body weight, you need more calories and proteins. Additionally, some cancer treatments work better on individuals who are well-nourished and consume adequate calories and proteins.

Following are some pointers for increasing protein and calories:

  • You should break up your three substantial meals into several smaller ones that you
  • Can eat throughout the day.
  • Eat your small meals frequently, rather than waiting until you are very hungry.
  • Your salad or dessert should include some nuts or seeds on it.
  • Eat your largest meal when you’re famished. If you feel the most hungry in the morning, for example, make breakfast your largest meal.
  • More high-calorie, high-protein beverages are welcome.
  • Instead of having fluids with meals, consume them between meals. You may feel fuller after drinking liquids with meals.
  • Before meals, go for a stroll or engage in some light activity to increase your appetite.
  • Eat your favorite food if you’re in the mood for it.
  • Attempt to consume commercially manufactured or homemade puddings and bars.