The disease is not entirely preventable but healthy lifestyle choices can considerably decrease the risk.
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Scientists have suspected for decades that nutrition has an important influence on the risk of developing cancer.
Other studies showed strong correlations between many types of cancer and dietary factors; for example, countries with high intakes of meat had high rates of colorectal cancer.
Experiments in animals showed that cancer rates could be altered by manipulating diet, with compelling evidence that restricting energy intake causes a general reduction in cancer development.
Yoga expert Radhika Gupta took to Satvic Yoga’s Instagram page and shared 10 cancer preventing foods that can significantly lower the risk of cancer.
Cancer emerged as one of the major causes of death all across the globe and while no single food can prevent cancer, healthy diet rich in plant-based foods, antioxidants, fibre, and anti-inflammatory compounds can reduce the risk of certain cancer. Nutrition must be part of broader healthy lifestyle that includes regular workouts, sufficient sleep, and avoiding tobacco.
Cancer can impact life in several ways but healthy diet and adequate nutrition intake can be a powerful ally that can reduce risk of the fatal disease. While food cannot be a cure for cancer, balanced meals rich in fruits, vegetables, proteins, and whole grains can significantly alleviate risk of cancer.
The disease is not entirely preventable but healthy lifestyle choices can considerably decrease the risk. Cancer is primarily caused by genetic mutation but risk can increase with tobacco use, poor diet, obesity, alcohol, UV radiation, and environmental toxins, among others.
According to a study featured in National Library of Medicine, “Scientists have suspected for decades that nutrition has an important influence on the risk of developing cancer. Other studies showed strong correlations between many types of cancer and dietary factors; for example, countries with high intakes of meat had high rates of colorectal cancer. Furthermore, experiments in animals showed that cancer rates could be altered by manipulating diet, with compelling evidence that restricting energy intake causes a general reduction in cancer development.” 1
Recently, Yoga expert Radhika Gupta took to Satvic Yoga’s Instagram page and shared 10 cancer preventing foods that can significantly lower the risk of cancer. Sharing the post, she said, “When I was recovering from breast cancer, I didn’t just want to heal from it. I wanted to understand what was feeding it in the first place. Most people don’t realise that tumours need a blood supply to grow and certain foods, especially refined sugar and processed ingredients, actively help create that environment. After research and personally trying things out, these 10 foods became a non-negotiable part of my daily meals. They’re all anti-angiogenic, meaning they cut off that supply entirely.” 2
Healing though, was never just about food for me. Yoga played an equally important role, in calming my nervous system, reducing inflammation, and helping my body actually absorb all the good I was putting in,” added Radhika.
1. Cooked Tomatoes: Radhika gupta said, “the lycopene in it stops tumours from spreading.” Cooked tomatoes are an excellent source of lycopene, a strong antioxidant that becomes more available to the body after cooking. Lycopene can protect cells from oxidative and offer potential role in supporting prostrate and heart health.
2. Extra Virgin Cold-Pressed Olive Oil: She urged to use 1 spoonful of extra virgin cold-pressed olive oil on salads every day to prevent cancer risk. The oil has emerged a vital staple of Mediterranean diet as it contains healthy monosaturated fats and polyphenols. These compounds can fight oxidative stress and support a healthy inflammatory response, essential for long-term wellness.
3. Broccoli: Radhika divulged that the superfood “protects your DNA and starves cancer cells.” Broccoli belongs to the cruciferous vegetable family and contains sulforaphane, a plant compound that can offer several potential health benefits. Regular intake of broccoli may support the body's natural detoxification processes and overall cellular health.
4. Soy: The yoga teacher recommended to eat soy in the form of tofu as it can prevent breast cancer. Whole soy foods like tofu, edamame, soy milk, and tempeh contain isoflavones, naturally occurring plant compounds. Contrary to common myths, moderate consumption of whole soy foods is considered safe for most people and may provide valuable protein, fiber, and antioxidants.
5. Stone Fruits: There are various types of stone fruits like mangoes, lychees, plums, and peaches. These fruits contain minerals, vitmains, fibre, and antioxidants. They should be consumed in season only. These fruits vibrant colors highlight the presence of healthy plant compounds that help protect the body from oxidative damage.
6. Turmeric: She recommended to “have turmeric with a pinch of pepper as it can increase absorption by 2,000%.” It contains curcumin, a key bioactive compound known for its antioxidant and anti-inflammatory properties. Turmeric has been widely studied for its role in supporting overall health. Pairing turmeric with black pepper can boost curcumin absorption significantly.
7. Apples: She suggested to have whole apple every day. The fruit offers essential fiber, vitamin C, and polyphenols that can enhance digestive health and provide antioxidant protection. Most of the beneficial compounds are concentrated in the peel.
8. Chamomile Tea: She said, “it is deeply calming and also anti-angiogenic.” The popular tea is extensively known for its calming effects, but it also contains antioxidants such as apigenin. These compounds may help protect cells from oxidative stress while promoting relaxation and better sleep.
9. Tree Nuts: She highlighted tree nuts in the list of cancer-preventing foods and urged to have a handful of them every day. Tree nuts may include almond, pistachios, and pecan nuts. Tree nuts such as almonds, pistachios, pecans, and walnuts provide healthy fats, protein, fiber, vitamins, and minerals. Consistent intake of nuts can enhance overall health and lead to decreased inflammation.
10. Herbs Like Rosemary and Oregano: She urged to “sprinkle some rosemary and oregano on your soups and salads every day.” Herbs do more than add flavor to meals. Rosemary and oregano are rich in antioxidants and polyphenols that help protect cells from free radical damage. Incorporating these herbs into everyday cooking is an easy way to boost the nutritional value of meals.
Which foods may help reduce cancer risk?
Foods rich in antioxidants, fiber, and anti-inflammatory compounds can help reduce cancer risk. According to the article, top cancer-preventing foods include cooked tomatoes (lycopene), extra virgin cold-pressed olive oil, broccoli, soy products like tofu, stone fruits, turmeric paired with black pepper, apples, chamomile tea, tree nuts, and herbs such as rosemary and oregano.
How do antioxidants support cancer prevention?
Antioxidants protect cells from oxidative stress and damage caused by free radicals, which can lead to genetic mutations and cancer development. The foods listed in the article, such as cooked tomatoes, broccoli, turmeric, and herbs, contain antioxidants that help neutralize harmful compounds and support the body's natural defense mechanisms.
Which fruits and vegetables are considered cancer-fighting foods?
The article identifies several fruits and vegetables with cancer-fighting properties: cooked tomatoes (rich in lycopene), broccoli (contains sulforaphane), stone fruits like mangoes and peaches, apples (fiber and polyphenols especially in the peel), and herbs such as rosemary and oregano. These foods contribute antioxidants, vitamins, and fiber important for cellular health.
Can diet alone prevent cancer?
No, diet alone cannot prevent cancer entirely. While a balanced diet rich in plant-based foods and antioxidants reduces cancer risk, cancer is caused primarily by genetic mutations and influenced by factors like tobacco use, obesity, alcohol, and environmental toxins. A healthy diet should complement other lifestyle choices such as regular exercise, sufficient sleep, and avoiding tobacco.
How often should these foods be included in a healthy diet?
Incorporating these cancer-preventing foods daily or regularly as part of balanced meals is recommended. For example, one spoonful of extra virgin cold-pressed olive oil daily, a handful of tree nuts, a whole apple every day, and regular intake of cooked tomatoes, broccoli, and herbs like rosemary. Consistent consumption supports long-term wellness and may reduce cancer risk.
National Library of Medicine|Diet, nutrition, and cancer risk: what do we know and what is the way forward?
Satvik Yoga via Instagram|10 cancer-preventing foods that you should not miss
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
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