Best food groups:
Fruit, vegetables, whole grains, fatty fish, herbs and spices.
Foods that fight cancer:
There are many different types of cancer, so not all of them will be tackled in this list. It is also important for you to know that many other foods fight cancer and provide a similar nutrient arsenal to the ones listed here. And when you say "fight," you mean contribute to the prevention, treatment, and remission stages of cancer. But fruits and veggies can't do that battle alone. About one-third of our most common cancers could be prevented with a healthy diet, regular physical activity, and attaining a healthy weight. And let's not forget about the importance of proper medical care and screenings and to not do silly things, such as smoke. Avoiding harmful chemicals and toxins, getting in proper rest, and trying to avoid stress are all important items to check off your list in attempting to lower your risk for cancer. Then there is the whole genetics thing.
Experts who analyzed all available studies on fruits and vegetables and determined the following:
- Nonstarchy vegetables in general probably protect against cancers of the esophagus, stomach, mouth, pharynx, and larynx.
- Fruits in general probably protect against cancers of the mouth, pharynx, larynx, esophagus, stomach, and lung.
The foods listed here provide nutrients, natural compounds, and dietary fiber that seem to act in specific ways to block or slow various stages in cancer development beyond just gene expression. Other influences, such as hormones and growth factors related to body fat and physical activity levels, also play a key role in cancer risk development. Research is increasingly showing links to cancer risk through overall eating patterns rather than specific foods or nutrients. So, it is important to keep in mind that though these foods provide a great start for a cancer battle plan, the bottom line is that they are only one part of the equation and simply adding them to your diet alone isn't an assurance that you will keep cancer at bay.
Black Beans
All dried beans, peas, and lentils can be considered together, as legumes tend to share many of the same cancer-fighting nutrients and phytochemicals. Some examples of dried beans include kidney, pinto, navy, and black beans.
Black beans contain high levels of anthocyanins and triterpenoids, powerful phytochemicals that provide amazing antioxidant power. Black beans and other legumes are among our most concentrated sources of dietary fiber, which healthful bacteria in the colon feed off to produce protective short-chain fatty acids. Dietary fiber also speeds passage of waste through the gut and dilutes the concentration of any carcinogens there. Beans are also a rich source of the B vitamin folate, which helps reduce the risk of several types of cancer due to its role in healthy cell division and ability to repair damaged cells. Lignans are under study for possible protective influences on hormones and growth factors; and saponins, which are under study for possibly reducing cancer cell growth, can bind bile acids in the gut that otherwise can promote colon cancer.
Did you know?
Mushrooms pack plenty of nutrients that may help protect from cancer: Arginine, beta-glucan, ergosterol (provitamin D2), and lectin have been researched for their cancer-fighting qualities. Arginine is an amino acid associated with reduced tumor growth and increased patient survival time; beta-glucan has immunomodulatory effects and antiproliferative actions; ergosterol plays a role in making vitamin D and has many effects including inhibiting cancer cell growth; lectin can cause cell death and inhibit tumor growth.
Studies show decreased colon cancer in animals that have been fed dried beans. Several studies link higher consumption of legumes in humans with lowered risk of colon cancer or the benign adenomas (polyps) that are the beginning of most colon cancer. In the Adventist Health Study, people consuming legumes more than two times per week were 47 percent less likely to develop colon cancer than individuals who consumed legumes less than once per week. Some research suggests that regular bean consumption may reduce the risk of prostate and breast cancer (possibly by decreasing inflammation and growth factors and increasing the self-destruction of abnormal cells). Human studies are currently inconsistent. One reason may be that most population studies in the United States include few people who eat beans frequently.
Black Raspberries
Also: Although somewhat more studies to date suggest greater anticancer benefits of black raspberries as compared to other berries, red raspberries, strawberries, blackberries, blueberries, and cranberries all tend to share many of the same cancer-fighting nutrients and phytochemicals.
The phytochemicals ellagitannins and ellagic acid are concentrated in black raspberries and other berries, making them among the fruits with the highest levels of cancer-fighting antioxidants. Black raspberries also contain anthocyanins, catechins, and other flavonoids, as well as very high amounts of vitamin C, which protects cells' DNA by trapping free radicals and inhibiting formation of carcinogens. In a large population survey, people with a diet higher in total flavonoids and anthocyanidins (both very concentrated in berries) had lower levels of a marker of inflammation. Berries are an excellent source of dietary fiber, which reduces colon cancer risk by moving waste through the digestive tract more quickly, reducing concentration of any damaging compounds in the gut, and providing a substance that healthy gut bacteria can use to produce compounds that protect colon cells.
In laboratory studies, the phytochemicals in berries act as antioxidants to protect DNA, and they also directly interfere with cancer development at several different stages. In cell and animal studies, black raspberry and other berry extracts, and freeze-dried black raspberry powder, decrease cancer growth and stimulate self-destruction of several types of cancer cells at several stages of development. In animal studies, freeze-dried black raspberry powder reduced esophageal cancer incidence by 30 to 60 percent, and black raspberries and other berries have decreased growth of colon and mammary (breast) cancer. In a small pilot study, biopsies from people with colorectal cancer who were consuming freeze-dried black raspberry powder showed protective changes in tumor suppressor genes, as well as cancer cell growth and self-destruction. This is preliminary evidence using the equivalent of large amounts of fresh berries.
Broccoli
Also: Kale, collard, mustard greens, Brussels sprouts, rapini, broccoli sprouts (which contain up to 20 to 50 times the sulforaphane as mature broccoli), cauliflower, turnips, cabbage, and radishes.
Broccoli is probably the best known of the cruciferous vegetables, but the ones listed above will do the trick, too! All of them contain glucosinolates, which form the cancer-fighting phytonutrients isothiocyanates and indoles. These compounds can aid in decreasing inflammation, inhibit the activation and promote the detoxification of carcinogens, and decrease cancer cells' ability to spread. They also turn on tumor suppressor genes, which slow cell growth so that cell damage can be repaired, and stimulate the process called apoptosis, in which damaged cells self-destruct. Broccoli is also an excellent source of the antioxidant vitamin C, which protects cells by supporting the immune system. Additionally, broccoli is rich in phenols, a type of plant compound that decreases cell damage that could lead to cancer; and provides beta-carotene, an antioxidant that promotes cell-to-cell communication that helps control cell growth. Lastly, broccoli is rich in the B vitamin folate, which helps maintain healthy DNA and keep cancer-promoting genes "turned off."
Population studies link greater consumption of cruciferous vegetables with a lower risk of lung, colorectal, stomach, breast, prostate, and other cancers. Recent research suggests that not everyone shares equally in the benefits of the allyl sulfur compounds in broccoli due to genetic differences. However, because cruciferous vegetables supply other nutrients and fiber , they are a smart bet for all of us to include in our meals regularly.
Garlic
Also: Onions and leeks.
In addition to its containing the cancer-fighting flavonoids kaempferol and quercetin, crushing, chopping, or chewing garlic exposes the cloves' odorless allyl sulfur compound, alliin, to an enzyme that converts it into the active form called allicin. From allicin, a number of sulfur compounds are formed that interfere in the process of cancer development. In cell and animal studies, allyl sulfur compounds from garlic inhibited enzymes that activate carcinogens, boosted enzymes that detoxify carcinogens, enhanced DNA repair, and slowed growth and stimulated self-destruction of cancer cells without disturbing normal cells. Garlic compounds may also turn on protective genes, such as tumor suppressor genes. According to AICR's expert report, garlic probably reduces risk of colorectal cancer, and as part of the Allium vegetable family, probably lowers risk of stomach cancer. In several population studies, people who consumed more garlic were less likely to develop stomach and colorectal cancer. Other studies suggest that garlic consumption may also reduce risk of cancers of the esophagus, pancreas, breast, endometrium, and prostate, but results are mixed. The mechanisms by which garlic compounds seem to work suggest that it could help reduce risk of cancer in general, but further research is needed to understand the mechanisms.
Grapes
Also: Cranberries, blueberries, peanuts, mulberries, bilberries, and lingonberries all contain resveratrol.
The flavonoids in the skin, flesh, and seeds of grapes protect DNA and also may inhibit cancer cells' growth and stimulate their self-destruction, as demonstrated in cell culture studies. All varieties of grapes rank high as sources of antioxidants, including the compounds stilbenes and resveratrol. Resveratrol is produced by plants to fight off fungal infections, but is a powerful antioxidant that has been shown in lab studies to thwart the growth of cancer cells. A large body of laboratory-based research that has focused on resveratrol has shown it can change cell growth signals, stimulate self-destruction of abnormal cells, and decrease their ability to spread. Resveratrol also inhibits low-grade inflammation that can set the stage for the development of colon, breast, prostate, liver, lung, and other types of cancer cells. Human studies are still very limited; however, women in two studies who consumed the most grapes or resveratrol from grapes had the least incidence of breast cancer. It is important to note that research has not supported that resveratrol from wine is protective for breast cancer. In a small pilot study, giving colon cancer patients grape powder reduced expression of a tumor-promoting gene in normal colon cells.
Spinach
Also: Beet greens and Swiss chard.
Spinach is one of many dark green leafy vegetables that contains beta-carotene and folate, but at a much higher level than even broccoli! Beta-carotene promotes cell-to-cell communication that helps control cell growth. Folate is a B vitamin that helps maintain healthy DNA and keep cancer-promoting genes "turned off." Spinach is also a rich source of vitamin C, which protects cells as an antioxidant; it also stimulates the immune system and keeps other antioxidants in their protective form. The flavonoid quercetin has been shown in cell and animal studies to slow development of several stages and types of cancer; it also boosts enzymes that detoxify carcinogens and stimulates self-destruction of cancer cells without disturbing normal cells. Glycoglycerolipids are compounds in the membranes of spinach and other green vegetable cells that contain chlorophyll. Preliminary cell and animal studies suggest these compounds may decrease cancer cells' growth and ability to spread.
Population studies that compare people with high and low amounts of beta-carotene in their diet or their blood link beta-carotene with lower risk of esophageal cancer. Studies also link foods rich in total carotenoids with lower risk of lung cancer, although research isn't completely consistent. A limited number of population studies also link higher folate consumption from food with lower pancreatic cancer risk. Many studies have linked inadequate folate intake from food with increased risk of colorectal cancer or precancerous polyps. Population studies link higher consumption of spinach with lower risk of one type of esophageal cancer and aggressive prostate cancer. Aside from its role in fighting cancer, spinach is chock-full of nutrients.
Tomatoes
Also: Red peppers (vitamin C), pink grapefruit, watermelon, apricots, and persimmons (carotenoids and lycopene).
Tomatoes are an example of a vegetable that might bring more to the table in its processed form than in its fresh! We often talk about "processed food" as a negative influence on nutrition because it is either removing valuable nutrients and compounds or adding unhealthy amounts of sugar or fat. When it comes to tomatoes, however, processed—meaning cooked, canned, or prepared as a juice or sauce—is good, because we can absorb the beta-carotene and lycopene much more easily from these forms. For overall health, choose low-sodium varieties. The lycopene in tomatoes is a powerful antioxidant that can prevent DNA and other cell damage. In cell studies, lycopene stimulates apoptosis (self-destruction) and decreases growth and metastasis of several types of cancer cells. Vitamin C protects cells as an antioxidant, and you will find it readily in tomato products. Tomatoes also contain beta-carotene and other carotenoids, especially the colorless compounds phytoene and phytofluene, which emerging research identifies as potentially adding protection similar to that from lycopene.
Animal studies especially link lycopene with protection from prostate cancer. Yet compared to lycopene alone, we see even lower cancer risk from whole tomato powder, which includes other carotenoids and additional compounds. Researchers are actively investigating this as a prominent example of synergy—compounds in a food acting together to produce a greater benefit than expected from adding up the effects of each individually. Of the many human studies of tomatoes and lycopene, most are observational studies of populations. Quite a few population studies and several intervention studies of prostate cancer show reduced risk or decreased PSA levels, although some large population studies do not. Some researchers suggest that inconsistencies could be reflect tomatoes' protection as most important in slowing prostate cancer from becoming a more advanced or aggressive form of the disease.