About 20% of cancers are linked to an unhealthy diet, excess body weight, physical inactivity and drinking too much alcohol, according to the American Cancer Society. So which foods have cancer-lowering benefits? We asked oncology dietitians which foods they recommend. ?SIGN UP for Parade’s health newsletter with expert-approved tips, healthy eats, exercises, news & more to help you stay healthy & feel your best self?
The Link Between Diet and Cancer Risk
Plant-based diets—rich in fruits, vegetables, whole grains, legumes, nuts and seeds—provide many of these “protective compounds,” Tierney explains. “These nutrients work together to reduce oxidative stress and inflammation, both of which can contribute to cancer development.”
Fiber is an “underrated nutrient when it comes to cancer prevention,” she adds. “It helps regulate hormones like estrogen and insulin, supports digestion and nourishes a healthy gut microbiome, which may play a key role in lowering cancer risk.” Eating mindfully is also important, Rich stresses. It helps you recognize your hunger and fullness cues, allowing you to avoid overeating.
Eating a mostly plant-based diet has the strongest evidence for lowering cancer risk and promoting longevity, Tierney says. This eating pattern is rich in fiber, phytochemicals, vitamins, minerals and healthy fats.
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Here are some plant-based foods that oncology dietitians always have in their fridges or pantries:
2. Flaxseeds
Ground flaxseed is rich in lignans, or plant compounds shown to support hormonal balance and potentially reduce breast cancer risk, Tierney says. Research suggests that flaxseed proteins may modulate cancer cell mechanobiology, possibly changing cell behavior and minimizing cancer cell migration. Tierney recommends adding a tablespoon or two to oatmeal, yogurt, or smoothies every day.
4. Berries
Research suggests that berries may prevent cancer initiation and delay its progression. Berries are rich in anthocyanins (a natural pigment giving the fruits their red, purple and blue colors) and vitamin C, which helps the body combat oxidative stress and DNA damage, Tierney says, explaining, “I love keeping frozen blueberries and raspberries on hand—they’re convenient, affordable and just as nutrient-packed as fresh.” Related: Cardiologists Say These 7 Fall Comfort Foods Are Surprisingly Good for Your Heart
5. Beans and lentils
Research suggests that a high intake of dietary fiber is linked to a lower risk of many types of cancer, including colon, breast, ovarian, prostate and pancreatic cancer.
Other Foods That Could Lower Your Risk for Cancer
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Sources:
Alison Tierney, RD, CD, an oncology dietitian, “cancer thriver,” and founder of Wholesome LLCJeanna Rich, RDN, an oncology registered dietitian at OSF HealthCareAmerican Cancer Society Guideline for Diet and Physical Activity for Cancer Prevention, American Cancer Society Soy Product Consumption and the Risk of Cancer: A Systematic Review and Meta-Analysis of Observational Studies, NutrientsIntake of Soy, Soy Isoflavones and Soy Protein and Risk of Cancer Incidence and Mortality, Frontiers in NutritionAnti-Cancer Properties of Flaxseed Proteome, Proteomes Cruciferous Vegetables and Cancer Prevention, National Cancer InstituteProtective Role of Dietary Berries in Cancer, AntioxidantsHence then, the article about i m an oncology dietitian here are the 5 foods i always have in my kitchen was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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