Five Foods to Reduce Your Cancer Risk
Five Foods to Reduce Your Cancer Risk
With February as National Cancer Prevention Month (along with American Heart Month), I cannot ignore one of the leading chronic diseases in the U.S.
Heart disease is the number one killer of both men and women in the U.S. However, cancer is what comes up next.
Even during COVID-19, heart disease and cancer still took spots one and two, respectively. As a result, COVID took third place in 2021.
I previously stated that cancer is not one disease but many different conditions under that one name.
Cancer has many causes and contributors, including smoke, sunlight, and environmental issues. Then, of course, there is also the genetic predisposition. But one of the most significant risk factors is a lifestyle and overall diet pattern.
As someone who is not yet diagnosed with cancer but has three grandparents (all of whom died), two parents, and one sibling with the diagnosis in their medical chart, I know my risk and do what I can to minimize that risk.
No Smoking
Take every step you can not start or quit.
For one – I don’t smoke. Never have and strongly encourage people to take every step they can not start or quit.
Two – I wear sunscreen. Mostly. I have been caught without – most recently, on vacation when my day started early, and I just kept going and did not think about the application until it was later in the day.
Three – I get my screenings. The dermatologist is the easier of the bunch. But they tolerate the mammogram annually – it is over and done in five minutes. I did the colonoscopy just a few months after my 50th birthday – and I don’t have to return for ten years. Everyone says it, and it is true – the prep is the worst part. But I got it done and out of the way. Better an inconvenience in the prep than the whole intervention otherwise. When I needed to, I got those cervical cancer screenings. Not comfortable, and those are in the past.
Four – I am physically active and make primarily healthy food choices.
The big thing is the overall healthy eating pattern: minimizing processed meats (hot dogs, bacon, sausage), minimizing high-sugar beverages, and minimizing highly processed foods.
Here are five foods I tell people to include in their overall eating pattern to reduce the risk of many types of cancer:
Orange Vegetables and Fruits (and red and yellow ones too).
Beta-carotene is in orange, yellow, and red fruits and vegetables, along with some green vegetables like spinach.
Beta carotene and other carotenoids are another type of antioxidant that can reduce the risk of cancers, especially lung and breast cancer.
Beta-carotene is in orange, yellow, and red fruits and vegetables, along with some green vegetables like spinach.
However, we do not see the same result in those who take beta-carotene supplements. The risk for certain cancers may increase if taken as a supplement.
Foods like bell peppers, spinach, carrots, sweet potatoes, and pumpkin are high in beta-carotene.
Tomatoes and Watermelon
Lycopene is in tomatoes, watermelon, pink grapefruit, and guava. While research is ongoing on which cancers it may help minimize, keep in mind that a diet high in a variety of fruits and vegetables can reduce the risk of not just cancer but other chronic health issues.
Cruciferous Vegetables
Examples of cruciferous veggies include broccoli, cabbage, Brussels sprouts, cauliflower, and watercress.
Cruciferous vegetables have so many benefits. These veggies include the ones you hated as a kid and may still not care for, but cancer cells have the same reaction – they don’t like them either.
Examples of cruciferous veggies include broccoli, cabbage, Brussels sprouts, cauliflower, and watercress. These have a compound in them called glucosinolates which are the front-line fighters against cancer cells. Research shows a high correlation between reduced risk of lung and colorectal cancer when the diet intake of these veggies is high.
As much as I think cauliflower rice is stupid – cauliflower has a lot of benefits. Just don’t call it rice.
Berries
You don’t have to stick with just blueberries. Strawberries, red raspberries, and black raspberries are just as good.
Again, the antioxidants, other phytochemicals, and likely the fiber help reduce the risk of many forms of cancer.
Have berries daily if you can – frozen are fine without added sugar.
Coffee or Tea (Black or Green)
Coffee is one of the highest sources of antioxidants in the typical American diet.
People still think coffee is “bad” – when it is one of the highest sources of antioxidants in the typical American diet.
Recent research suggests a correlation between coffee intake (4-6 cups) and a lower risk of liver, endometrial, prostate, and some oral-pharyngeal cancers.
If you don’t like it, tea also works.
You may notice these are all plant-based foods. Well, that is where we get phytochemicals and most of our antioxidants. That’s a fact.
People want to find ways to skip their fruits and vegetables and take a short-cut, but it doesn’t work that way,
Food is the best source of these nutrients – not supplements. However, we don’t know which component contributes to reducing cancer risk, so skip the isolated items and go with whole food.
Are you ready to address your health and overall eating habits and patterns to help your heart? There are many benefits, not just heart health. Let’s talk about it. Schedule a free introductory call today.
