Foods That Reduce Cancer Risk

Table of Contents

Cancer is a disease where cells grow out of control and form tumors. These Foods That Reduce Cancer Risk has been designed to help prevent cancer and promote good health.

Cancer is one of the leading causes of death in the United States. It is estimated that over 1 million people are diagnosed with cancer each year, and about half a million die from it. There are many different types of cancer, but unhealthy lifestyles cause most. One of the best ways to prevent cancer is through diet. This article will discuss what foods to eat and avoid to reduce your risk of getting cancer.

What Foods Should You Eat?

The first thing we need to do when preventing or curing any illness is to ensure our bodies have all the nutrients they require for proper functioning. If there are deficiencies in certain vitamins or minerals, these can cause problems within the body, leading to illnesses such as cancer. The following list contains some of the main food groups that should be included in an anti-cancer diet:

There are certain things we should all be eating daily. These include:

  • Whole grains
  • Fruits and vegetables
  • Lean meats like chicken breast or turkey
  • Nuts and seeds
  • Fish
  • Dairy products such as milk, cheese, yogurt
  • Beans and legumes
  • Healthy fats including olive oil, avocado, nuts, etc.

These foods have been shown to lower our risks of developing some cancers. They also provide us with essential nutrients which can protect against other diseases. The following table shows how these foods affect our chances of developing various forms of cancer. 

Foods That Reduce Cancer Risk

Servings Every Day

  • 1 cup fresh orange juice
  • ½ cup chopped apple
  • ¼ cup raisins
  • 4 cups broccoli florets
  • 6 stalks celery
  • 5 carrots
  • 8 green beans
  • 10 red grapes
  • 12 cherry tomatoes
  • 15 black olives
  • 16 ounces tomato sauce
  • 20 baby potatoes
  • 30 almonds
  • 40 walnuts
  • 50 pistachios
  • 60 pecans

Fruit & Vegetables

A study published in the Journal of Nutrition found that women who ate more than five servings per day had a reduced chance of developing colon cancer compared to those who only consumed two servings per week. In addition, they were less likely to develop stomach cancer. Another study showed similar results when comparing fruit consumption to colorectal cancer development. Women who ate at least three portions of fruits every day lowered their risk of this type of cancer by 50%.

Whole Grains

A recent review paper published in the American Journal of Clinical Nutrition concluded that whole grain intake was associated with decreased overall mortality rates among men and women. However, there wasn’t enough evidence to conclude whether whole grains could actually decrease the incidence of specific cancers.

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Lean Meats

According to research conducted at Harvard University, red meat increases the risk of prostate cancer while poultry decreases it. Other studies show that lean beef may increase the risk of pancreatic cancer. On the other hand, fish seems to offer protection against several kinds of cancer. For example, a large population-based case-control study suggested that consuming fatty fish once weekly reduces the risk of lung cancer by 30%!

Nuts And Seeds

Research suggests that nut consumption lowers the risk of cardiovascular disease and stroke. A study published in the British Medical Journal reported that participants who regularly ate walnuts experienced fewer heart attacks than others who didn’t consume them. Walnut consumption also seemed to improve blood flow after exercise.

 Studies suggest that fish has anti-cancer properties. According to researchers at the National Institutes of Health, omega 3 fatty acids in seafood help fight tumors. Omega 3 fatty acids seem to work better than any single nutrient because they interact with multiple systems within the body.

Dairy Products

 Milk is one of the most common sources of calcium in the diet. Calcium helps maintain bone health and prevent osteoporosis. It also plays an important role in muscle contraction and nerve function. Milk contains vitamin D3, another compound that protects bones from being damaged. Studies indicate that people who drink low-fat dairy products tend to live longer than those who don’t. This might be because milk provides many different vitamins and minerals that are beneficial to human health.

Fish Oil Supplements

There isn’t any scientific data on the effects of taking supplements containing fish oil. But according to a small number of clinical trials, fish oil appears to reduce inflammation throughout the body. Some experts believe that reducing chronic inflammation may play a key role in preventing certain types of cancer. Fish oil supplementation may also benefit patients suffering from depression or Alzheimer’s Disease.

Vitamin C

This antioxidant can protect cells from damage caused by free radicals. Free radical damage occurs naturally as part of normal metabolism. The problem arises when these molecules react with DNA causing mutations that lead to cell growth abnormalities. Vitamin C works best if taken before exposure to radiation or chemotherapy treatments.

What Foods Should You Avoid to prevent cancer?

Avoiding foods high in sugar will lower your chances of developing diabetes later in life. Sugar causes insulin resistance, which leads to weight gain and obesity. Obesity raises breast cancer, colon cancer, endometrial cancer, kidney cancer, ovarian cancer, esophageal cancer, gallbladder cancer, liver cancer, lymphoma, melanoma, and thyroid cancer.

Reducing alcohol intake could decrease the risk of some cancers such as mouth, throat, larynx, pharynx, and esophagus. Alcohol affects hormones and immune system functions. These changes make you more susceptible to infections and diseases. In addition, drinking too much alcohol damages the lining of the stomach and intestines, increasing the chance of ulcers and gastrointestinal tract problems.

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Some studies have shown that eating lots of red meat increases the risk of prostate cancer. However, other research indicates that it doesn’t increase this type of cancer. Red meat includes beef, pork, lamb, veal, goat, and mutton. Processed meats include hot dogs, bacon, ham, sausage, and lunch meat.

Eating processed food instead of fresh fruits and vegetables reduces the amount of fiber available in the diet. Fiber keeps toxins out of the digestive tract and prevents constipation.

Avoid Artificial, non-living processed junk foods.

Avoiding these things will make you feel healthier and give you more life energy. Eat plenty of whole grains, fruit, veggies, beans, nuts, seeds, lean protein, and healthy fats.

Eat less salt – Sodium has increased blood pressure, stroke, heart disease, and even death. Limit yourself to no more than 2 grams per day. If you eat salty snacks, try using unsalted crackers or pretzels.

Drink water – Drink at least eight glasses of water each day. Water is essential for good health. It helps keep our bodies hydrated and cleanses them. Drinking enough water makes us feel full faster and aids digestion.

Drink green tea – Green tea contains antioxidants called catechins that help fight against cancer. Studies show that people who drink two cups of green tea daily are 50% less likely to develop lung cancer than those who don’t consume any green tea.

Get regular exercise – Exercise boosts immunity and lowers stress levels. Regular physical activity also improves sleep quality and decreases depression. Physical fitness can reduce the risk of cardiovascular disease, osteoporosis, arthritis, Alzheimer’s disease, dementia, Parkinson’s disease, multiple sclerosis, hypertension, diabetes mellitus, certain types of cancer, and many others.

Get adequate rest – Sleep plays a vital role in maintaining overall well-being.

Junk foods 

Junk foods like white bread, pasta, cakes, cookies, etc. These contain high amounts of refined sugar and artificial ingredients such as preservatives, colorings, flavor enhancers, emulsifiers, stabilizers, thickeners, sweeteners, and so forth. They lack nutrients and fiber and cause rapid spikes in blood glucose levels after consumption. Eating them regularly contributes to obesity, heart disease, stroke, Type 2 Diabetes mellitus, and several forms of cancer, including colorectal cancer.

Fast food and microwave TV dinners can be high in saturated fats, sugars, and sodium. However, they do more harm than good. Saccharin, aspartame, acesulfame potassium, sucralose neotame, and cyclamate are not good for your body’s immunity. Certain chemicals can cause cancer in animals when certain meats are cooked at high temperatures, including beef, pork, poultry, and fish.

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In addition, processed meats contain nitrates or other preservatives, which may be harmful when consumed regularly. The American Institute for Cancer Research says there is no evidence linking red meat consumption to any cancer. However, it does say that eating too much-processed meat increases your risk of colon cancer by about 20 percent.

Lower your chances of developing cancer

So if you want to lower your chances of developing this deadly form of cancer, stick to grilled chicken breast instead of burgers. Another thing to consider: Some studies suggest that drinking coffee might actually increase your risk of getting some cancers. But caffeine isn’t all bad; it just depends on how much you get into your system. Caffeine stimulates metabolism, making fat cells burn up calories rather than store them. And while we know that alcohol raises estrogen levels, moderate intake doesn’t seem to affect fertility.

If you’re looking to lose weight, avoid sugary drinks because they spike insulin levels and increase fat storage. Instead, opt for fresh juices made from vegetables and fruits. You’ll get lots of fiber without all the calories. Plus, studies suggest that drinking juice could actually boost metabolism.

You should always check ingredient labels before buying anything packaged or canned.

A diet rich in fruits and vegetables is linked to lower rates of heart disease, stroke, diabetes, obesity, some cancers, and even dementia. The American Institute for Cancer Research says there’s no doubt about it: “Food plays an important role in our health.” And yet, many people still don’t eat enough fruit or veggies — which means their diets could be missing out on key nutrients like fiber, vitamins A and C, folate, iron, and calcium.


In conclusion, I would recommend following these guidelines to reduce the chance of contracting cancer:

  • Eat plenty of whole grains
  • Eat less fast food/junk food
  • Drink water daily
  • Exercise every day
  • Get adequate sleep each night
  • Reduce stress
  • Limit alcohol use
  • Take supplements containing vitamin D3 & E
  • Get screened for early detection of cancer