Diet plays a crucial role in cancer prevention. In fact, research has shown that some particular foods—especially plant-based options—can help reduce your risk of certain types of cancer. Adding the right foods to your plate on a daily basis can support immune function, reduce oxidative stress, and help your body eliminate toxins, all of which can lower your risk of cancer.
To highlight some of the best foods for the job, we turned to nutrition expert Nichole Andrews, who frequently shares cancer prevention tips on TikTok. Read on for insight from Andrews, alongside advice from other health experts who shared pointers on the best foods for cancer prevention.
1. Fuits & Veggies You Enjoy
First thing's first: Plant-based foods are crucial in lowering cancer risk. On TikTok, Andrews emphasizes the importance of incorporating more fruits and veggies, specifically choosing the ones you enjoy. "The main thing you can do to reduce cancer risk is add in more plant foods to your diet," she explains. By providing antioxidants, fiber, and phytochemicals, fruits and vegetables actively fight inflammation and help eliminate harmful toxins from the body.
2. Soy Foods
Despite common myths around soy and breast cancer, Andrews says that soy products can be a great addition to your diet and even help reduce cancer risk. "Soy does not increase your breast cancer risk," she assures viewers. Soy is a plant-based protein that contains anti-inflammatory compounds and is linked to a reduced risk of various cancers. Try soy milk, tofu, or edamame as easy ways to work soy into your meals.
3. Whole Grains
While gluten-free diets may be trendy, they're not necessary for a healthy lifestyle. In fact, Andrews notes that whole grains are actually quite important when it comes to cancer prevention. "Whole grains like brown rice, whole grain pasta, and whole grain breads will help you reduce cancer risk," she says. These grains provide fiber, phytochemicals, and antioxidants—three vital components that protect cells and reduce inflammation. Andrews recommends aiming for 30 grams of fiber each day.
4. Chia and Flax Seeds
Seeds are incredibly rich in nutrients that can help reduce cancer risk, especially for colon and breast cancers. In a recent TikTok responding to a commenter, Andrews praises chia and flax seeds, in particular. "Eating any types of seeds will reduce your risk of colon and breast cancer," she says. For maximum benefits, she suggests grinding flax seeds, because it helps release their omega-3s. "If you eat them whole, you’ll get the fiber component, but if you grind them, you’re going to get those omega-3 anti-inflammatory properties." Omega-3s are known for their role in reducing inflammation, making chia and flax seeds a fantastic ingredient for smoothies, oatmeal, or salads. Yum!
5. Beans and Lentils
Legumes like lentils and beans are so fantastic for your health for so many reasons, including the fact that they can really pack a punch when it comes to fiber—which is major in cancer prevention. "One cup of these is going to have 16 grams of fiber," Andrews notes in another TikTok. These legumes are not only high in fiber but also rich in plant-based protein, making them a great alternative to meat. They also work to stabilize blood sugar levels and promote healthy digestion, both of which can help lower your risk of cancer.
6. Nuts
Nuts are always a fantastic, healthy snack option. Almonds, in particular, are a nutrient-dense nut that has been associated with both weight loss and a reduced risk of cancer. Despite their relatively high calorie content, almonds can be a valuable addition to a weight loss plan due to their satisfying combination of healthy fats, protein, and fiber.
"Almonds are rich in vitamin E, healthy fats, and fiber. The combination of these nutrients not only aids in weight management by providing prolonged satiety but has also been linked to a reduced risk of certain cancers. The antioxidants in almonds help combat oxidative stress, a risk factor to several cancer types," Dr. Philip Oak, MD states. Perfect!
7. Fatty Fish
Fatty fish like as salmon, mackerel, and sardines, also stand out as major allies in cancer prevention. These fish are rich sources of omega-3 fatty acids, particularly EPA and DHA, known for their potent anti-inflammatory properties. Omega-3s have been associated with a decreased risk of certain cancers and play a role in regulating inflammation in the body. Additionally, the high-quality protein content in fatty fish contributes to a feeling of satiety, helping control appetite and promoting weight loss.
"Omega-3s may inhibit cancer cell growth and angiogenesis (blood vessel formation) crucial for tumor development. They also modulate immune function, potentially boosting cancer prevention," notes nutritionist Krutika Nanavati. Perfect!
