Understanding cancer prevention starts with recognising that plant-based proteins are protective, while animal proteins, particularly red meat like beef and lamb, increase the risk of cancer. Animal products, in general, contribute more to health risks and environmental harm than plant-based foods, which have a much smaller carbon footprint.
Many factors in our diets play a role in cancer risk—excessive consumption of meat, dairy, sugar, and unhealthy foods can lead to obesity and heightened cancer susceptibility. However, certain foods and lifestyle changes are known to have cancer-fighting properties.
Cancer-Fighting Foods and Habits
Sulforaphane (SFN): A compound found in cruciferous vegetables like broccoli and cauliflower, SFN has been shown to protect against chemically-induced cancers in animals. In studies, SFN inhibited the growth of prostate cancer cells in humans and significantly reduced tumour sizes in mice.
Fruits and Vegetables: A large body of evidence, including case-control studies in Southern Europe, suggests that high fruit and vegetable intake reduces the risk of various cancers, particularly of the digestive tract. Allium vegetables (garlic, onions) and citrus fruits are particularly beneficial.
Citrus Fruits: Meta-analyses of multiple studies suggest that high consumption of citrus fruits can reduce the risk of stomach cancer by 28%.
Fruit and Vegetable Consumption: A dose-response meta-analysis revealed that for every 100g/day increase in fruit and vegetable intake, there is a 5-6% lower risk of gastric cancer.
Nutrition and Lifestyle: According to the World Cancer Research Fund, 30-50% of all cancer cases are preventable through a healthy diet and lifestyle. Nutrition plays a key role in overall well-being, as evidenced by ancient practices such as Traditional Chinese Medicine.
Cruciferous Vegetables: A case-control study at Roswell Park Comprehensive Cancer Center showed that high consumption of cruciferous vegetables like raw broccoli and Brussels sprouts was linked to a lower risk of stomach cancer.
High Alkaline Water: Drinking high alkaline water instead of tap water may also aid in cancer prevention. Alkaline water can help maintain the body's pH balance, reducing acidity which may contribute to inflammation and disease progression. By neutralising acid in the bloodstream, alkaline water promotes overall health and may play a role in reducing cancer risk.
Foods that Increase Cancer Risk
Many of the food choices we make—whether it’s convenient fast food or processed meals—pose cancer risks. Up to 90% of cancers are caused by factors like diet, lifestyle, and environmental exposure, while genetics account for only 10%. Processed foods, added sugars, pesticides, and red meat increase the risk of developing cancer.
The key to reducing cancer risk is minimising exposure to harmful substances and consuming nutrient-dense foods. Antioxidants, polyphenols, flavonoids, and other phytonutrients help the body process harmful compounds and thrive.
Processed Foods and Cancer
A 2023 study linked ultra-processed foods with a higher risk of cancers of the mouth, throat, and oesophagus. Other studies have found similar links between processed meats and various cancers. For example, processed meats have been classified as a class 1 carcinogen by the World Health Organisation, increasing the risk of colorectal, breast, and lung cancers by significant percentages.
Practical Steps to Reduce Cancer Risk
Limit processed foods.
Increase fruit and vegetable intake.
Shift towards plant-based foods.
Reduce added sugars.
Cook more meals at home.
Make nutritious meals convenient for your family.
Drink high alkaline water to support the body’s pH balance and reduce acidity.
Other Noteworthy Foods
Green Tea: Contains polyphenols that act as anti-cancer agents by activating the transcription system. Flavonoids in green tea have been shown to inhibit the growth of multiple cancer types.
Garlic: Contains allicin, which lab studies have shown to kill cancer cells, particularly in the digestive system. Consuming at least one clove of garlic a day is recommended for its cancer-fighting properties.
Berries: Known for their high anthocyanin content, berries prevent cell damage and reduce cancer risk. A 2001 animal study found that black raspberries reduced the incidence of oesophageal tumours in rats by over 50%.
Tomatoes: Rich in lycopene, an antioxidant that protects human DNA from damage. Lycopene has been particularly effective against prostate cancer, and processed tomato products like sauces or juice also offer benefits.
Cruciferous Vegetables: In addition to their high vitamin content, these vegetables contain sulforaphane, which has been shown to inhibit cancer-related enzymes.
Turmeric: This spice, common in Indian cuisine, contains curcumin, which has anti-inflammatory, antioxidant, and anticancer properties. Studies suggest curcumin can inhibit cancer cell growth and slow tumour spread in animals.
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