TOP 10 FOODS TO PREVENT CANCER

Cancer has become one of the leading causes of death worldwide. According to the World Health Organization, around 10 million deaths are reported due to cancer every year. In India too, the number of cancer cases is rising rapidly. How do we prevent cancer? Well, Diet is one important aspect that has a significant impact on cancer risk. Eating a diet rich in plant-based foods and limiting intake of processed and high-fat foods has been linked to reduced cancer occurrence. Certain foods are especially beneficial due to their antioxidant and anti-inflammatory properties that protect cells from damage by harmful toxins and carcinogens.At Galaxy Care Hospital, the Best Cancer Hospital in Pune, people often approach us for Personalised Diet Plans for Cancer Prevention. In this blog, we will discuss the 10 best types of foods that research proves to be highly effective in preventing cancer. From leafy greens and cruciferous veggies to berries and citrus fruits, each food item targets a different cancer pathway. Knowing which foods to focus on can help create an anti-cancer diet and lifestyle. So let’s explore these powerful foods and how adding them to our plates daily protects us from cancer.

Top 10 Foods to Prevent Cancer

1. Leafy Greens

Leafy greens like spinach, kale, etc. are packed with nutrients like vitamins A, C, K and folate. They also contain carotenoids like lutein and zeaxanthin that act as powerful antioxidants. Regular consumption of leafy greens has been linked to reduced risk of cancers like breast and colorectal cancer. They are one of the best cancer-fighting foods to include in your diet.

2. Cruciferous Vegetables

Broccoli, cauliflower, cabbage and Brussels sprouts belong to the cruciferous vegetable family. They are rich sources of phytonutrients that may protect against cancers of the breast, prostate, lung and colon. These compounds help detoxify carcinogens and activate the body’s antioxidant defences. Aim to eat cruciferous vegetables at least twice a week.

3. Berries

Berries like strawberries, blueberries, raspberries and blackberries contain antioxidant anthocyanins that destroy cancer-causing free radicals. Studies show berries may reduce the risk of cancers like oesophagal, oral and breast cancers. Their anti-inflammatory effects also help lower cancer risk. Include a handful of berries in your diet a few times a week.

4. Tomatoes

Tomatoes are an excellent source of the antioxidant lycopene. Cooking tomatoes helps release and boost lycopene absorption. Lycopene has potent anti-cancer effects and may help prevent prostate, lung and stomach cancers. Tomatoes should be part of a regular anti-cancer diet.

5. Citrus Fruits

Oranges, grapefruits, lemons and limes provide antioxidants like hesperidin, naringin and vitamin C that protect cells from damage. Diets high in citrus fruits may lower risk of stomach and lung cancers. Drinking orange or grapefruit juice daily can supply antioxidants as part of a healthy lifestyle.

6. Whole Grains

Whole grains like brown rice, oats, barley and whole wheat contain fiber, magnesium and phytochemicals that may protect against colorectal cancer. Their high fiber content promotes healthy digestion and lowers cancer risk. Aim for at least 3 servings of whole grains per day.

7. Nuts

Nuts provide healthy fats, fiber, vitamin E, phytosterols and other plant compounds that can counter cancer. Walnuts in particular contain the plant omega-3 ALA and antioxidants that may prevent breast cancer. A small handful of walnuts, almonds or cashews a few times a week is ideal.

8. Beans and Legumes

Legumes like kidney beans, lentils, chickpeas and black beans are full of cancer-fighting fiber, carbohydrates, amino acids, vitamins and minerals. Studies show beans may lower the risks of breast and colon cancers due to their antioxidant and anti-inflammatory properties. Add beans to soups, salads or as a protein substitute a few times a week.

9. Green Tea

Green tea contains potent antioxidants called polyphenols that can neutralize DNA-damaging free radicals in the body. The antioxidant EGCG in green tea has demonstrated anti-tumor effects and may reduce risks of cancers like breast, prostate, colorectal and lung cancers. Drink 3-4 cups of green tea daily for protective benefits.

10. Chicken and Fatty Fish

Chicken is low in fat and high in protein. It also contains niacin, selenium and vitamin B6, all of which are known to fight cancer. Opt for skinless chicken breasts prepared without salt or unhealthy fats.

Fatty fish such as salmon, tuna and mackerel are excellent sources of omega-3 fatty acids EPA and DHA. These reduce inflammation and may lower the risk of cancers like colorectal, breast and prostate cancer. Aim for fish twice a week.

The Bottom Line

Consuming a variety of the above foods regularly as part of an overall healthy diet and lifestyle can go a long way in preventing cancer. The Best Cancer Specialists in Pune recommend following a diet rich in these protective foods to reduce cancer risk. For those already diagnosed with cancer, nutrition plays an equally important role during and after treatment. Galaxy Care Hospital is the Best Cancer Hospital in Pune for cancer diagnosis, treatment and survivorship support. Feel free to get in touch with us and don’t forget to include these cancer-prevention superfoods in your diet!