Powerful plate: 5 anti-cancer foods for everyday nutrition

Cancer remains one of the most challenging diseases worldwide, but research suggests that a healthy diet can play a crucial role in cancer prevention.

Many studies have pointed to certain foods as being particularly beneficial for lowering cancer risk.

The idea is to focus on foods that are rich in protein, antioxidants, fiber, and low sugar, that can help protect the body’s cells from damage and support overall health.

People with cancer are at risk of developing nutritional deficiencies. The deficiencies may be the result of the cancer itself, or the side effects of common cancer treatments such as surgery, chemotherapy, and radiation therapy.

Protein rich foods

• Examples: First class protein for non- vegetarians-Lean poultry, fish, eggs milk, paneer, curd, pulses.
• First class protein for vegetarians- Dairy products(milk, paneer, cheese, yoghurt)
• Plant based protein- Legumes, pulses, soy.
• Why: Protein-rich foods aid in cancer prevention by supporting cell repair and growth, boosting the immune system, regulating hormones, reducing inflammation, and helping with detoxification.

Cancer cells feed on sugar, avoiding high sugary, high calorie foods is a good way to go, but anything we consume is converted to sugar in the body ultimately, But protein acts as a warrior here by helping reduce the glycemic load of a meal.
These actions help maintain healthy cells, strengthen defenses against cancer, and lower the risk of cancer development.
One can also consider having protein supplements from a good source.

Berries

• Examples: Blueberries, strawberries, raspberries, blackberries
• Why: Berries are packed with antioxidants like vitamin C, ellagic acid, and anthocyanins, which have anti-inflammatory and anti-cancer properties. They can help neutralize free radicals and may protect against cancer of the mouth, esophagus, and breast.

Turmeric (Curcumin)

• Turmeric, a bright yellow spice widely used in Indian cuisine.
• Why: Curcumin, the active compound in turmeric, has potent anti-inflammatory and antioxidant properties. Research suggests that it can interfere with cancer cell growth and may reduce the spread of certain cancers like breast, lung, and colon cancers.

For better absorption, turmeric should be consumed with black pepper, which contains piperine.

Green teaWhy: Green tea is packed with polyphenols, particularly catechins like epigallocatechin gallate (EGCG), which have been shown to inhibit the growth of cancer cells and prevent the spread of tumors. Regular green tea consumption is linked to a reduced risk of breast, prostate, and colorectal cancers.

Cruciferous & green vegetables

• Examples: Broccoli, cauliflower, kale, Brussels sprouts, cabbage & Spinach, Swiss chard, arugula
• Why: Cruciferous vegetables are rich in compounds like sulforaphane and indoles that have been shown to help detoxify carcinogens and reduce inflammation, both of which can lower cancer risk. Studies have shown that regular consumption may lower the risk of breast, colon, and lung cancers.

Leafy greens contain chlorophyll, which has been shown to block carcinogenic effects. They also provide lutein and zeaxanthin, which may reduce the risk of cancer.

Additional tips for cancer prevention:

• Limit processed meats and red meats, which have been linked to an increased risk of cancer.
• Limit having high glycemic & highly processed foods like bakery products,refined products.
• Drink plenty of water to help detoxify your body.
• Avoid excess alcohol, as it has been shown to increase the risk of several types of cancer.
• Limit foods with high sugar & saturated fats.

Takeaway:It's important to note that no single food can "cure" cancer or guarantee prevention. A balanced, nutrient-rich diet, combined with regular exercise, and most importantly sleep.
No smoking, and maintaining a healthy weight, can play a significant role in lowering cancer risk.
One must keep a check on their cancer markers, especially the ones with cancer history in the family.
Monitoring hormone levels, such as serum insulin, serum insulin post-lunch, and prolactin levels(for females), can play an important role in cancer prevention for several reasons. Hormones directly influence cell growth, metabolism, and overall health, and imbalances in certain hormones can contribute to cancer development.
A stronger association between high insulin level and prostate cancer/pacreatic cancer risk has been seen.

Suman Agarwal, Founder and Nutritionist, SelfcarebySuman