Cancer is one of the leading causes of death across the world, according to the World Health Organization (WHO). While there’s no guaranteed way to prevent it, a healthy lifestyle and smart food choices can reduce your risk.
Some foods contain nutrients and compounds that may help protect your cells, reduce inflammation, and stop the growth of cancer cells. Here are 6 powerful foods believed to lower the risk of cancer:
1. Fruits and Vegetables
Eating plenty of fruits and vegetables every day can go a long way in protecting your body. They’re rich in antioxidants, fibre, vitamins, and plant compounds that help keep your cells healthy and fight off damage.
Best picks: Berries, tomatoes, carrots, spinach, oranges, broccoli, cabbage, and cauliflower.
2. Whole Grains
Whole grains are rich in dietary fibre, which supports digestive health and helps flush out harmful substances from the body. They also provide B vitamins and plant-based compounds that may lower cancer risk.
Best picks: Brown rice, oats, quinoa, whole wheat bread, and barley.
3. Fatty Fish
Fish like salmon, sardines, mackerel, and tuna are packed with omega-3 fatty acids, which can help fight inflammation — a known risk factor for cancer. Fatty fish also contains vitamin D, important for a healthy immune system.
Why it matters: A balanced level of omega-3s has been linked to lower risks of certain cancers, especially of the colon and breast.
4. Nuts and Seeds
These are small but mighty when it comes to nutrition. Nuts and seeds contain healthy fats, fibre, protein, and important antioxidants like vitamin E, which may help protect cells from oxidative damage.
Best options: Flaxseeds, chia seeds, almonds, walnuts, sunflower seeds.
5. Legumes
Legumes such as beans, peas, and lentils are full of fibre, plant protein, and essential nutrients like folate, which helps cells grow and divide properly. Folate has been shown to reduce the risk of certain cancers, including colon cancer.
Try more of: Black beans, lentils, kidney beans, pinto beans, chickpeas.
6. Garlic and Onions
These flavorful ingredients do more than spice up your meals. Garlic and onions contain sulfur compounds which may have cancer-fighting effects. Some studies show they may help slow down or prevent the growth of cancer cells.
Good to use in: Soups, stir-fries, roasted dishes, and salad dressings.
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