Fighting cancer happens on all fronts, from active cancer treatments to your own kitchen table. Research has shown that certain risk factors, including the foods you choose, can increase or decrease your chances of developing cancer.

Before talking about superfoods, let’s review the most studied risk factors. When we look at risk factors, some are within our control, others are not. We have control over our diet and what we eat, so learning about superfoods gives us another tool to fight cancer.

The National Cancer Institute has identified the following as the most studied, known or suspected risks for cancer. Every person’s situation is different, but the following are things to consider when fighting cancer.

Cancer rates increase with age, from fewer than 25 cases per 100,000 people under 20 years old to more than 1,000 per 100,000 people in age groups 60 or older.

Too much alcohol consumption may increase your risk of cancer, particularly of the mouth, throat, esophagus, larynx, liver and breast cancer for women. Dietary Guidelines for Americans define moderate alcohol drinking as up to one drink per day for women and up to two drinks per day for men.

Chronic inflammation may be caused by long-term infections, an abnormal immune response or conditions such as inflammatory bowel disease.

Exposure can damage your DNA which may alter your cell function and may increase your risk of cancer. The National Toxicology Program found several chemical substances known as human carcinogens, including arsenic, benzene, formaldehyde, radon, second hand, tobacco smoke, and wood dust.

Estrogens, a group of female sex hormones are known human carcinogens. Although these hormones play a crucial physiological role in both males and females, they have also been associated with an increased risk of certain cancers.

People who receive organ transplants take medications to suppress their immune system so their body won't reject the organ.

People with obesity may have an increased risk of several types of cancer, including cancer of the breast, uterine, esophagus, kidney, pancreas and gallbladder.

Radiation with certain wavelengths like X-rays and gamma rays has enough energy to damage your DNA. If you live in an area that has a high level of radon in its rocks and its soil, you may want to test your home for this type of gas.

Sunlight is good for us, but too much exposure to ultraviolet or UV radiation may cause early ageing and skin damage, which may lead to increased risk of developing skin cancer.

Tobacco use is the leading cause of cancer and of death from cancer because of the chemicals in them.

Although you cannot eliminate cancer completely by eating certain foods, you can help reduce your risk if you develop certain eating habits and live a lifestyle to support a healthy weight.

Powerhouse foods with great vitamins and phytochemicals that help reduce inflammation, strengthen the immune system, and help with DNA formation and repair.  According to Loma Linda University Health, cruciferous and green leafy vegetables like broccoli, Brussel sprouts, bok choy, cabbage, cauliflower and collard greens contain chemicals by glucosamine and fiber. Spinach, kale and arugula are also loaded with fiber and other substances like vitamin K which can help promote blood clotting, carbenoids which help support eye health, and antioxidants, and folate.

Garlic: According to the National Cancer Institute, studies have shown a link between an increased intake of cooked and raw garlic and a reduced risk of certain types of cancer, including cancer of the stomach: esophagus, pancreas and breast. Garlic has several antibacterial, antifungal, and anti-inflammatory benefits as well as cancer fighting properties.

Onions: Onions offer many of the same benefits, providing molecules that block some carcinogens and induce a process that helps kill abnormal cells.

Mushrooms: They hold various immune modulation benefits. Immunomodulation goes beyond enhancing the immune system by selectively encouraging your immune system to fight against foreign microbes, but not your own cells.

Carrots: The National Foundation for Cancer Research states that eating more carrots may be linked to a decreased risk of certain types of cancers such as breast, prostate and stomach. Carrots contain vitamin K, vitamin A, fiber and other antioxidants that help support the immune system, maintain healthy cells, and activate carcinogen metabolizing proteins. Eating carrots with a small amount of heart Healthy fat like olive oil or canola oil can help with absorption of nutrients.

According to the American Institute for Cancer Research, strong evidence suggests that whole grains and dietary fiber may reduce the risk of colorectal cancer. Ongoing human study research shows that 90 grams of whole grains per day found a 15% overall lower cancer risk among studies. The American Institute for Cancer Research noted clinical trials that have shown these short chain fatty acids may reduce markers of inflammation and oxidative stress, as well as affect gene expression that could reduce cancer development. Some animal studies conclude that the resistant starch and the fermentable dietary fibers found in whole grains may help support growth of healthful bacteria in the colon.

Here are examples of whole grain food options:

• Wild or brown rice.
• Whole grain breads and pastas, including tortillas and hamburger buns.
  
• Oatmeal
  
• Quinoa
  
• Farro
  

According to the American Institute for Cancer Research, nuts have been associated with a lower risk of breast, prostate and colon cancer. This may be due to nuts being filled with antioxidant and anti-inflammatory properties. Nuts that are rich in these compounds are walnuts, Brazil nuts, almonds, pistachios, hazelnuts, and pine nuts. Walnuts and pecans are especially high in certain compounds that are broken down and absorbed out of the digestive tract where they nurture gut bacteria.

Add to hot or cold breakfast meal, salads, tossed with vegetables and aim for one-ounce servings of nuts five times per week.

Antioxidant power houses, berries are ideal when building a cancer-fighting diet. Blackberries, blueberries, cherries, cranberries, pomegranates, and raspberries help add some sweetness but are relatively low in sugar.

According to Loma Linda University Health, many varieties of berries provide an abundance of blue purple pigments, called anthocyanines, which help reduce inflammation and protect the brain from oxidation. Berries also contain an acid which may help neutralize carcinogens and may have anti-tumor benefits.

Legumes such as beans, peas, lentils and soybeans are rich fiber, protein, and folate, according to the American Institute for Cancer Research. Phytochemicals that may help prevent cancer.
Lentils can be used in sloppy Joes or tacos and burgers can be made from beans.

Seasonings are a great simple way to add anti-inflammatory and antioxidant foods into your diet.
These include turmeric, ginger, cinnamon, basil, oregano, and dill all have specific properties that promote health and healing.

The vitamins, minerals, and antioxidants in these foods make them nutrition powerhouses and may give them the ability to help protect the body's cells from damage. Let’s look at all the ways you can put these superfoods on your plate.

1. Adjust the portions on your plate or at each meal throughout the day. You want to aim for two-thirds of your plate filled with vegetables, fruits and whole grains and the other third with lean animal proteins like chicken or fish or plant-based protein like tofu or beans.

2. Eat the rainbow. This may help you automatically increase the amount and variety of fruits.

3. For snacks, plant-based food like fruits and vegetables, nuts and seeds rather than chips and cookies and crackers.

4. Schedule meatless meals by reducing the intake of red and processed meat. Alternate with plant-based options like beans, lentils, peas and tofu.

5. Vary carbohydrates by choosing your whole grains, whole foods, or vegetables instead of processed carbohydrates. So instead of pasta, try substitutes like spaghetti squash or veggie noodles. Choose to regularly eat brown rice and quinoa instead of white rice.

6. For dessert, choose a fresh fruit rather than a sweet sugary item.

Source:

American Institute for Cancer Research

• Foods that Fight Cancer™ and Foods to Steer Clear Of, Explained
• Nuts for Cancer Prevention: Health Benefits and Hype
  

American Society of Clinical Oncology

• American Cancer Society

Harvard School of Public Health

• Preventing Cancer

Healthline

• Foods to Lower Your Cancer Risk

Loma Linda University Health

• 7 foods to fight cancer, heart disease and enhance health

Content contained on this page is for informational purposes only and does not constitute medical advice. Consult your health care provider before beginning any new fitness or dietary plan. References provided are for informational purposes only and do not constitute endorsement of any websites or other sources. Should you have any health-related questions, you should contact your health care provider.