as new research continues to emerge, it's becoming increasingly clear that your diet can have a significant impact on your risk of cancer.
what you eat can greatly affect many aspects of your health, including your risk of chronic diseases such as heart disease, diabetes, and cancer.
in particular, the development of cancer has been shown to be heavily influenced by diet.
many foods contain beneficial compounds that can help reduce the growth of cancer.
there are also several studies that show that the higher the intake of certain foods, the lower the risk of developing the disease.
this article will delve into and examine 13 foods that may reduce the risk of cancer.
1. Broccoli
broccoli contains sulforaphane, a plant compound found in cruciferous vegetables that may have potent anti-cancer properties.
a test-tube study showed that sulforaphane reduced the size and number of breast cancer cells by as much as 75%. 。
similarly, an animal study found that treating mice with sulforaphane helped kill prostate cancer cells and reduce tumor size by more than 50%. （2）。
some studies have also found that a higher intake of cruciferous vegetables, such as broccoli, may be associated with a lower risk of colorectal cancer.
an analysis of 35 studies showed that eating more cruciferous vegetables was associated with a lower risk of colorectal and colon cancer. （3）。
eating a few meals of broccoli a week may provide some anti-cancer benefits.
however, keep in mind that existing studies have not directly studied how broccoli affects cancer in humans.
instead, it is limited to test-tube, animal, and observational studies that investigate the effects of either cruciferous vegetables or specific compounds in broccoli. therefore, more research is needed.
Summary: Broccoli contains sulforaphane, a compound that has been shown in test-tube and animal studies to cause tumor cells to die and shrink tumor size. higher intake of cruciferous vegetables may also be associated with a lower risk of colorectal cancer.
2. Carrots
several studies have found that eating more carrots is associated with a lower risk of certain types of cancer.
for example, an analysis looked at the results of five studies and concluded that eating carrots reduced the risk of stomach cancer by up to 26% (4).
another study found that consuming more carrots was associated with an 18% lower chance of developing prostate cancer. （5）。
one study analyzed the diets of 1,266 participants with and without lung cancer. the study found that smokers who currently don't eat carrots are three times more likely to develop lung cancer than people who eat carrots more than once a week. （6）。
try adding carrots to your diet several times a week as a healthy snack or a delicious side dish to increase your intake and possibly reduce your risk of cancer.
keep in mind, though, that these studies suggest an association between eating carrots and cancer, but don't take into account other factors that may play a role.
Summary: several studies have found an association between eating carrots and reducing the risk of prostate, lung, and stomach cancer.
3. Beans
pulses are rich in fiber, and some studies have found that this may help prevent colorectal cancer (7, 8, 9).
one study followed 1,905 people with a history of colorectal tumors and found that people who consumed more cooked dried beans tended to have a lower risk of tumor recurrence. (10）。
one animal study also found that feeding rats with black beans or navy beans, followed by colon cancer, stopped the development of cancer cells by up to 75 percent. (11）。
based on these results, eating several servings of legumes a week may increase your fiber intake and help reduce your risk of cancer.
however, current research is limited to animal studies and studies that show an association rather than causation. more research is needed to examine this in humans, especially.
ٍٍSummary: Pulses are rich in fiber and may prevent colorectal cancer. human and animal studies have found that consuming more legumes can reduce the risk of colorectal tumors and colon cancer.
4. Berries
berries are rich in anthocyanins, a plant pigment with antioxidant properties that may be associated with a reduced risk of cancer.
in a human study, 25 colorectal cancer patients were treated with bilberry extract for 7 days and found that cancer cell growth was reduced by 7%. 。
another small study gave patients with oral cancer freeze-dried black raspberries and showed that it reduced levels of certain markers associated with cancer progression. 。
one animal study found that freeze-dried black raspberries to rats reduced the incidence of esophageal tumors by as much as 54 percent and the number of tumors by up to 62 percent. (14）。
similarly, another animal study suggested that giving rats a berry extract could inhibit several cancer biomarkers. (15）。
according to these findings, adding one or two servings of berries to the diet each day may help inhibit the development of cancer.
keep in mind that these are animal and observational studies that observe the effects of concentrated berry extracts and need more human studies.
Summary: Some test-tube and animal studies have found that compounds in berries may reduce the growth and spread of certain types of cancer.
5. Cinnamon
cinnamon is known for its health benefits, including the ability to lower blood sugar and relieve inflammation. (16, 17）。
in addition, some test-tube and animal studies have found that cinnamon may help stop the spread of cancer cells.
a test-tube study found that cinnamon extract was able to reduce the spread of cancer cells and induce their death. (18）。
another test-tube study showed that cinnamon essential oil inhibits the growth of head and neck cancer cells and significantly reduces tumor size. (19）。
an animal study also showed that cinnamon extract induces tumor cell death and reduces the extent to which tumors grow and spread. (20）。
adding 1/2-1 teaspoon (2-4 grams) of cinnamon to the diet daily may help prevent cancer and may also provide other benefits, such as lowering blood sugar and reducing inflammation.
however, more research is needed to understand how cinnamon affects cancer development in humans.
Summary: Test-tube and animal studies have found that cinnamon extract may have anti-cancer properties that may help reduce tumor growth and spread. more research is needed on humans.
6. Nuts
studies have found that eating nuts may be associated with a lower risk of certain types of cancer.
for example, one study surveyed the diets of 19,386 people and found that eating more nuts was associated with a reduced risk of dying from cancer. (21）。
another study, which followed 30,708 participants for up to 30 years, found that regular consumption of nuts was associated with a reduced risk of colorectal, pancreatic, and endometrial cancers. (22）。
other studies have found that specific types of nuts may be associated with a lower risk of cancer.
for example, brazil nuts are high in selenium, which may help prevent lung cancer in people with low selenium levels. (23）。
similarly, an animal study showed that feeding mice walnuts reduced breast cancer cell growth rate by 80 percent and tumor numbers by 60 percent. (24）。
these results suggest that adding one serving of nuts to your diet every day may reduce your risk of future cancer.
still, more human research is needed to determine if nuts are related to this association, or whether other factors are involved.
Summary: Some studies have found that increasing the intake of nuts may reduce the risk of cancer. studies have shown that certain specific types such as brazil nuts and walnuts may also be associated with a lower risk of cancer.
7. Olive oil
olive oil is good for health, so it's no wonder it's one of the staples of the mediterranean diet.
several studies have even found that consuming more olive oil may help prevent cancer.
a large-scale review of 19 studies showed that those who consumed the most olive oil had a lower risk of breast and digestive cancer than those with the lowest intake. (25）。
another study looked at cancer incidence in 28 countries around the world and found a lower incidence of colorectal cancer in regions with high olive oil intake. (26）。
swapping other oils in your diet for olive oil is an easy way to take advantage of its health benefits. you can drizzle it on salads and cooked vegetables, or try using it in the marinades of meat, fish or poultry.
although these studies suggest a possible association between olive oil intake and cancer, other factors may also be involved. more research is needed to study the direct impact of olive oil on cancer in humans.
Summary: Several studies have shown that consuming more olive oil may reduce the risk of certain types of cancer.
8. Turmeric
Turmeric is a spice known for its health-promoting properties. curcumin, its active ingredient, is a chemical that has anti-inflammatory, antioxidant and even anti-cancer effects.
one study looked at the effects of curcumin on 44 patients with colon disease who may become cancerous. after 30 days, taking 4 grams of curcumin daily can reduce the number of lesions by 40% (27).
in a test-tube study, curcumin was also found to reduce the spread of colon cancer cells by targeting specific enzymes associated with cancer growth. (28）。
another test-tube study showed that curcumin helps kill head and neck cancer cells. (29）。
in other test-tube studies, curcumin has also been shown to be effective in slowing the growth of lung, breast and prostate cancer cells. (30, 31, 32）。
for best results, consume at least 1/2-3 teaspoon (1-3 g) of turmeric powder daily. use it as a spice powder to add flavor to food and pair with black pepper to aid its absorption.
Summary: turmeric contains curcumin, a chemical that has been shown in test tubes and in human studies to reduce the growth of many cancers and lesions.
9. Citrus fruits
in some studies, eating citrus fruits such as lemons, limes, grapefruits, and oranges has been associated with a lower risk of cancer.
a large study found that participants who consumed more citrus fruits had a lower risk of digestive and upper respiratory tract cancers. (33）。
a review of nine studies also found that increased intake of citrus fruits was associated with a reduced risk of pancreatic cancer. (34）。
finally, a review of 14 studies showed that high intake or at least three servings of citrus fruits per week reduced the risk of stomach cancer by 28%. (35）。
these studies suggest that adding several servings of citrus fruits to your diet each week may reduce your risk of certain types of cancer.
keep in mind that these studies did not take into account other factors that might be involved. more research is needed on how citrus fruits specifically affect the development of cancer.
Summary: Studies have found that higher intake of citrus fruits may reduce the risk of certain types of cancer, including pancreatic and stomach cancers, as well as cancers of the digestive and upper respiratory tract.
10. Flaxseed
flaxseed is rich in fiber and heart-healthy fats that can be used as a supplement to a healthy diet.
some studies suggest that it may even help reduce cancer growth and help kill cancer cells.
in one study, 32 women with breast cancer took flaxseed muffins or placebos daily for more than a month.
at the end of the study, the flaxseed group measured a decrease in levels of specific markers of tumor growth and an increase in cancer cell death. (36）。
in another study, 161 men with prostate cancer were treated with flaxseed and found that flaxseed can reduce the growth and spread of cancer cells. (37）。
flaxseed is rich in fiber, and other studies have found that flaxseed can prevent colorectal cancer. (7, 8, 9）。
try adding a tablespoon (10 grams) of flaxseed powder to your diet daily, mixing it into smoothies, sprinkling it on cereal and yogurt, or adding it to your favorite baked goods.
Summary: Some studies have found that flaxseed can reduce cancer growth in breast and prostate cancers. it is also rich in fiber, which reduces the risk of colorectal cancer.
11. Tomatoes
lycopene, a compound found in tomatoes, is responsible for its bright red color and anti-cancer properties.
multiple studies have found that increasing intake of lycopene and tomatoes may reduce the risk of prostate cancer.
a review of 17 studies also found that increased intake of raw, cooked, and lycopene was all associated with a reduced risk of prostate cancer. (38）。
another study of 47,365 people found that the higher the intake of ketchup in particular, the lower the risk of prostate cancer. (39）。
to help increase intake, add one or two servings of tomatoes to your diet each day and add them to sandwiches, salads, sauces, or pasta.
keep in mind, though, that these studies suggest a possible association between eating tomatoes and a lower risk of prostate cancer, but they don't take into account other factors that may be involved.
Summary: Some studies have found that consuming more tomatoes and lycopene may reduce the risk of prostate cancer. however, more research is needed.
12. Garlic
the active ingredient in garlic is allicin, a compound that has been shown in multiple test-tube studies to kill cancer cells. (40, 41, 42）。
several studies have found an association between garlic intake and a reduced risk of certain types of cancer.
a study of 543,220 participants found that people who consumed large amounts of allium vegetables, such as garlic, onions, leeks, and green onions, had a lower risk of stomach cancer than those who rarely consumed them. (43）。
a study of 471 men showed that the higher the garlic intake, the lower the risk of prostate cancer. (44）。
another study found that participants who ate more garlic, fruits, dark yellow vegetables, dark greens and onions were less likely to develop colorectal tumors. however, this study did not isolate the effects of garlic (45).
based on these findings, adding 2-5 grams (about one clove) of fresh garlic to your diet each day can help you take advantage of its health-promoting properties.
however, despite promising results suggesting an association between garlic and a reduced risk of cancer, more research is needed to examine whether other factors play a role.
Summary: garlic contains allicin, a compound that has been shown in test-tube studies to kill cancer cells. studies have found that eating more garlic can reduce the risk of stomach, prostate and colorectal cancer.
13. Fat fish
some studies have shown that adding a few servings of fish to your diet each week may reduce your risk of cancer.
a large study showed that the higher the fish intake, the lower the risk of digestive tract cancer. (46）.
another study that followed 478,040 adults found that eating more fish reduced the risk of colorectal cancer, while red and processed meat actually increased the risk. (47）。
In particular, fatty fish such as salmon, mackerel and anchovies contain important nutrients such as vitamin D and omega-3 fatty acids, which are linked to a lower risk of cancer.
For example, adequate vitamin D levels are thought to prevent and reduce the risk of cancer. (48）。
in addition, omega-3 fatty acids are thought to stop the development of diseases. (49）。
Eat two servings of fatty fish per week for adequate doses of omega-3 fatty acids and vitamin D and to maximize the potential health benefits of these nutrients.
still, more research is needed to determine how eating fat-rich fish directly affects the risk of cancer in humans.
Summary: Eating fish may reduce the risk of cancer. Fatty fish contain vitamin D and omega-3 fatty acids, two nutrients believed to prevent cancer.
Conclusion
as new research continues to emerge, it's becoming increasingly clear that your diet can have a significant impact on your risk of cancer.
although there are many foods that have the potential to reduce the spread and growth of cancer cells, current research is limited to test-tube, animal, and observational studies.
more research is needed to understand how these foods directly affect cancer development in humans.
at the same time, it's safe to say that a whole-food-rich diet paired with a healthy lifestyle will improve many aspects of your health.