Five Cancer-Fighting Food Groups

According to the American Cancer Society, more than 2 million Americans are expected to be diagnosed with cancer in 2025. At least 42% of these cases are linked to modifiable risk factors such as:

• Excess body weight
• Alcohol consumption
• Poor nutrition
• Physical inactivity
• Smoking

When it comes to implementing habits that decrease the risk of chronic diseases such as cancer, you may consider modifying any of these lifestyle factors to set yourself up for a longer, healthier life.

Many foods, food groups and diets are studied for their anti-cancer effects related to specific plant chemicals and/or fiber content present. A vast array of plant chemicals in combination work to mitigate damage done by inflammation in the body. Oxidative stress can lead to chronic inflammation, which damages the cells and tissues and is shown to increase the risk of chronic diseases including:

• Alzheimer’s disease
• Arthritis
• Cardiovascular disease
• Cancer
• Diabetes
• Depression

Oxidative stress occurs naturally; however, you can help defend against subsequent inflammation by living a healthy lifestyle. One avenue is a healthy nutrition plan, where food groups—fruits, vegetables and healthy fats—help reduce oxidative stress and inflammation. You can also limit pro-inflammatory foods such as refined carbohydrates, fried foods, sugar-sweetened beverages, red and processed meats, stick margarine, shortening, lard and alcohol.

Much of the research points to a similar sentiment: a high intake of plants is one of the most powerful choices you can make to reduce cancer risk. This can be accomplished through more than one dietary pattern, and one of the most evidence-based options is the Mediterranean diet. Not only will this impact your cancer risk, but it will help support your longevity and overall well-being! Begin reducing your cancer risk and overall risk of disease by eating more of the foods listed below.

• Fruits: According to the American Institute for Cancer Research, there is probable evidence that fruit and non-starchy vegetables decrease the risk of cancer. Each fruit has its own unique mix of antioxidants. Try to include:
  
  
  • Berries
  • Cherries
  • Citrus
  • Apples
  • Grapes
  • Watermelon
  • Apricots
  • Grapefruit
  • Tomatoes
  • Pomegranate
  • Plums
  • Peaches
  • Papayas
  • Avocados

Rather than supplementing with a single antioxidant, it is best to get your antioxidants through a variety of foods. Try incorporating fruit as a regular part of your snack routine or as a sweet way to finish your meals.

• Vegetables: We know no single food can prevent cancer on its own, but vegetables are one of the most well-studied when it comes to their anti-cancer benefits. Variety is key as each vegetable has unique anti-inflammatory capabilities. Cruciferous vegetables, such as broccoli, cabbage, Brussels sprouts and cauliflower, are especially full of antioxidants.
  
  Keep in mind that the cooking method you use matters. Steaming your vegetables retains the highest amount of nutrients. Minimize burning or grilling your vegetables as this can increase carcinogens and decrease nutrient availability. Increase the antioxidants in your food when cooking by flavoring your food with ingredients such as onion, shallots and capers.

• Nuts: When it comes to nuts, each has its unique anti-inflammatory benefits and all can be great snack options! Try incorporating walnuts, almonds, pistachios and hazelnuts into your weekly routine, but remember variety is still most important. If you don’t enjoy nuts on their own, try adding them to Greek yogurt, cottage cheese, cereal or salad. Nut butter is another option—great for dipping your fruit in, spreading on toast and adding in smoothies.
  
  The recommended portion of nuts is ¼ cup (or one ounce), which provides 200 calories. If you aim to lose weight, be conscious of portion size to support your weight loss goals.

• Olive oil: This healthy fat is rich in polyphenols that mitigate the effects of oxidative stress in the body. Buy extra virgin olive oil in an opaque container and store it in a dark, cool place to prevent oxidation. Select an amount you can use in two to three months after opening to retain freshness and optimize nutritional value. Use olive oil on top of salads, sandwiches, bread, toast and even baked potatoes.

• Spices: Last but not least, spices are a wonderful way to bring out the flavor in your food while packing an antioxidant punch. In particular, turmeric has been studied for its role in the inflammatory process due to its curcumin component. To get the most amount of curcumin from your turmeric, consider taking a supplement made up of turmeric extract as a majority, rather than ground turmeric. Other than turmeric, black pepper and chili pepper are two spices to add to your routine to increase the cancer fighting capacity of your foods.

Navigating how to implement these changes in an individualized and realistic manner can feel like a large task. Schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist to create sustainable health habits that work for you. Having support is one of the best ways to experience long-term success in your health journey! For more information, call 972.560.2655 or visit cooperclinicnutrition.com.

Article provided by Cooper Clinic Nutrition