Maintaining a healthy diet that provides your body with ample nutrients in crucial to your overall wellbeing—and that includes disease prevention. Proper nutrition not only supports your overall health but also plays a critical role in reducing the risk of chronic diseases, including cancer. While it’s important to limit your intake of certain, particular unhealthy foods, the good news is that there are also many foods and supplements you can add to your diet to help prevent cancer. Many supplements are rich in bioactive compounds that combat inflammation, neutralize harmful free radicals, and promote cellular repair—all of which is essential in lowering your risk of cancer. This can become especially important as you age and your risk of disease increases.
We spoke to Dr. Ria Hawle, B.Sc. & M.Sc. in Nutrition & Dietetics, to highlight a few of the best supplements for job. Find all of her top picks and expert insight on cancer prevention for people over 40 below.
1. Flaxseed
"Flaxseed is amazing for cancer prevention because it’s rich in lignans, which may help lower the risk of hormone-related cancers like breast and prostate," Dr. Hawle explains. Additionally, flaxseed contains omega-3 fatty acids, which can fight inflammation, a key driver of cancer. Dr. Hawle offers one word advice for those aiming to reap these benefits: "Always use ground flaxseed, not whole. Whole seeds pass right through your system without giving you those benefits," she advises. Got it! In addition to supplementation, ground flaxseed can be added to a range of recipes, including heart-healthy oatmeal. Yum!
2. Ginger
When it comes to healthy, inflammation-fighting foods, it doesn't get much better than ginger. "Ginger is one of my favorite anti-inflammatory foods. It’s loaded with gingerol, which has been shown to protect cells from damage that can lead to cancer," Dr. Hawle says. This powerful root is also well-known for helping with nausea, particularly for chemotherapy patients. She also notes that fresh ginger is particularly effective: "Fresh ginger has more cancer-fighting potential than powdered versions. A little fresh ginger tea daily can go a long way." Plus, it's delicious!
3. Garlic
You know what they say: when you think you've used enough garlic, add more! This isn't only great for your taste buds; it could even help prevent disease. This ingredient has sulfur compounds that can block harmful substances from forming and may even slow the growth of certain cancer cells. Dr. Hawle describes it as "a natural shield for your body. This is especially beneficial for cancers of the stomach and colorectal region. Taking a garlic supplement is a good idea, but it also works perfectly in meals. "Crush garlic and let it sit for 10 minutes before cooking. This helps release allicin, the compound responsible for its powerful benefits," she recommends.
4. Green Tea
Whether you're sipping on it or taking it in supplement form, green tea is also packed with health benefits. This ancient elixir is loaded with antioxidants called catechins, particularly EGCG, which can protect cells and slow cancer growth. It has been linked to a reduced risk of cancers such as liver, breast, and prostate. Dr. Hawle further explains that matcha, a more concentrated form of green tea, may offer even greater benefits: "If you’re a green tea fan, consider matcha. It has higher concentrations of catechins, but be mindful of caffeine if you’re sensitive." Noted!
5. Selenium
"Selenium is a trace mineral that’s a little underrated, but it’s crucial for DNA repair and protecting cells from free radical damage," Dr. Hawle tells us. However, she offers a word of caution regarding the consumption of selenium supplements and selenium-rich foods: "Brazil nuts are a great natural source, but don’t overdo it—too much selenium can be toxic, especially in supplement form." Noted!
6. Turmeric
Turmeric is another fantastic anti-inflammatory spice that makes a great supplement for those aiming to lower their risk of cancer. "Curcumin, the star compound in turmeric, is a powerhouse against inflammation and oxidative stress. It’s even been shown to slow the growth of certain cancer cells and tumors in lab studies," Dr. Hawle says. To maximize turmeric’s benefits, she recommends pairing it with black pepper: "Pair turmeric with black pepper. Piperine in black pepper increases curcumin absorption dramatically, making it much more effective." Great tip!
7. Vitamin D
Vitamin D is crucial to your wellbeing for many reasons that can contribute to cancer prevention. "Vitamin D is critical for healthy cell regulation and has been linked to lower risks of colon, breast, and prostate cancers. Low levels are common and may increase cancer susceptibility," Dr. Hawle explains. She recommends sunlight as the best source of vitamin D, though supplements may be necessary for some: "Depending on where you live, you may need a supplement—just make sure to get your levels checked first."
8. Vitamin E
Vitamin E is a strong antioxidant that protects cells, but Dr. Hawle give a caveat regarding this supplement. "Its role in cancer prevention is complicated," she warns. "While it can be beneficial, high-dose supplements might not be safe for everyone." She advises obtaining vitamin E from food sources: "Stick with food sources like nuts, seeds, and spinach rather than relying on supplements, especially if you smoke." Good to know!
