Diet and Cancer Prevention

What you eat makes a big difference in your body’s ability to prevent cancer.

According to the American Cancer Society (ACS), at least 18 percent of all cancers and 16 percent of cancer deaths in the United States are related to lifestyle factors including poor nutrition. Lowering your risk of cancer is also about what you are not eating.

In a cancer-protective diet, the ACS specifically recommends colorful veggies like those that are dark green, red, and orange, and plant proteins like beans and peas, as well as fruit and whole grains. The ACS also recommends keeping processed foods, red meats, alcohol, and sugary drinks (soda, sports drinks, fruit juice) to a minimum. 

The World Cancer Research Fund suggests filling most meals with plant foods including whole grains, legumes, nonstarchy veggies and fruit.  This also naturally pushes out less-healthy fare, like those foods that contain refined flour and sugar, which tend to be higher calorie and thus promote a higher body weight. There are 13 cancers that are associated with being overweight or obese, including cancer of the esophagus, gallbladder, liver and pancreas.

Some foods have potent anti-cancer properties. These include tea, turmeric, citrus, grapes, garlic, berries, and tomatoes. Tomatoes specifically contain the powerful antioxidant lycopene while turmeric contains curcumin, a polyphenol that may possess anti-cancer activity. Moreover, as a plant-based diet is rich in fiber, it helps protect against colorectal cancer.