We Asked 3 Oncologists About the Best Breakfast for Cancer Prevention and They All Said the Same Thing ...Saudi Arabia

When it comes to lifestyle habits that can lower our cancer odds, the first thought many of us have is "don't smoke." Not smoking (or quitting for good if you currently do) is certainly one of the best ways to protect yourself from cancer. But oncologists also emphasize the importance of a holistic, multi-pronged approach to cancer risk reduction. In other words? Many habits can increase or lower your risk of developing cancer someday.

And eating a well-balanced diet is one of the best habits for cancer prevention.

"Diet is essential to overall health, including cancer risk reduction, because choosing what to eat is something we do every day," points out Dr. Krushangi Patel, MD, a medical oncologist at City of Hope. "Over time, those daily choices can either support your body’s natural defenses or quietly work against them."

For example, Dr. Patel reports that the foods we eat can influence inflammation, blood sugar and even how our cells repair damage, saying, "Think of diet less as a quick fix and more as long-term maintenance."

That said, eating one nourishing breakfast won't instantly lower your cancer odds. But, over time, making a habit of eating a nutrient-dense breakfast can contribute to a healthier lifestyle.

"Breakfast is like setting the tone for your day. A balanced morning meal helps steady your energy, curb blood sugar spikes and reduce cravings later on," Dr. Patel tells Parade.

Three oncologists agree that one breakfast in particular stands out for cancer prevention. Below, they share this recommendation and other meal ideas to start your day off strong.

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The Best Breakfast for Cancer Prevention, 3 Oncologists Say

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Oncologists love an egg frittata with leafy greens.

"As a medical oncologist, I often tell patients, 'If you start the day with protein and plants, you’re making choices your body will thank you for today, and years from now,'" Dr. Patel says.

This breakfast dish gets plenty of protein from the eggs, since one large egg has 6 grams grams of protein. And leafy greens, such as kale and spinach, certainly fit the bill for the "plants" portion of the meal.

You get more than "just" protein with eggs, though.

"Eggs support cancer prevention because they deliver several nutrients that help protect cells at a very basic level," Dr. Patel states. "Eggs contain antioxidants like lutein and zeaxanthin, which help reduce oxidative stress, a process that can damage cells over time."

That said, how you cook your eggs is important. "Fried eggs are not as healthy as boiled or lightly scrambled," says Dr. Sindhu Nair, MD, a breast medical oncologist at Houston Methodist Hospital. "Also, you want to incorporate healthy combinations such as vegetables instead of unhealthy options like processed meats."

That's where the leafy greens come in. Dr. Nair loves to throw kale, spinach, mustard greens, collard greens and arugula in her egg frittatas. Another oncologist agrees.

"Leafy green vegetables are a cornerstone of a cancer-preventive diet due to their dense concentration of beneficial compounds," says Dr. Andre Goy, MD, the physician-in-chief for oncology at Hackensack Meridian John Theurer Cancer Center.

Like eggs, leafy greens are rich in carotenoids, such as lutein and zeaxanthin, which can help protect against DNA damage that can contribute to cancer. Dr. Goy adds that leafy greens are excellent sources of folate and vitamin B, which research suggests can significantly lower the risk of certain cancers, including colorectal.

He loves cruciferous greens like kale and cabbage because they have glucosinolates. "Glucosinolates break down into potent anti-cancer compounds called isothiocyanates that help neutralize carcinogens, while their high fiber content also supports digestive health and reduces colorectal cancer risk."

Related: Oncologists Are Begging You To Stop Making This Microwave Mistake Immediately

Perhaps you love the idea of reducing your cancer risk at breakfast by loading up on eggs and leafy greens some of the time, but not all the time. If that's you, Dr. Goy has three more excellent breakfast ideas for cancer prevention.

Dr. Goy notes that this breakfast is rich in fiber and antioxidants. "[It's] is a powerhouse of dietary fiber from the oats," he says. "The berries are packed with antioxidants, which help protect your cells from damage caused by free radicals."

Plus, the fatty acids and compounds in nuts may help lower the risk of hormone-related cancers, such as breast cancer.

2. Savory vegetable and tofu scramble

Dr. Goy loves that this meal is centered on plant-based foods, including the protein (tofu).

"The tofu provides high-quality protein and contains isoflavones, which are plant estrogens that may help protect against hormone-related cancers," he says, and suggests using a leafy green like spinach as your veggie for the DNA-repairing folate.

3. Greek yogurt with seeds and citrus

Dr. Goy says Greek yogurt's protein and probiotics can support gut health, improving your immune function and reducing inflammation. Nutrient-rich seeds like sunflower and pumpkin contain vitamins and minerals that protect DNA, including selenium, and he adds that the vitamin C in citrus fruits like oranges improves nutrient absorption and protects cells.

In short? "This combination provides a balanced mix of protein, healthy fats and antioxidants to start your day," Dr. Goy says.

Related: Here’s Exactly What Happens to Your Body When You Eat Tofu Every Day

Tips for Building a Better Breakfast for Cancer Prevention

If you want to DIY your breakfast menu, Dr. Patel suggests abiding by a few rules of thumb. For starters, try to get protein and fiber with every breakfast.

"This helps control blood sugar and reduces inflammation," she says. "Second, prioritize whole, minimally processed foods like eggs, fruits, vegetables and whole grains, since research links ultra-processed foods to higher cancer risk."

Dr. Patel says it's especially important to limit processed meats.

"Think of them as 'sometimes foods,' as regular consumption has been associated with increased cancer risk," she suggests. "If you want meat in your egg and greens frittata, swap the bacon or sausage for lean ground turkey or chicken breast instead."

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Related: ‘I’m an Oncologist—This Is the One Cancer Myth I Wish Would Go Away'

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