Cut Your Cancer Risk

Women frequently list cancer as one of their top health concerns. While some risk factors, such as a genetic predisposition to certain types of cancer, are beyond your control, a growing body of research indicates that choosing a healthy dietary pattern can help protect you. There is no “superfood” that will prevent cancer on its own, but there are many foods that have cancer-fighting properties.

Foods That Fight Cancer

Begin with a trip to the produce section: Cancer-fighting foods include cruciferous vegetables and berries. These foods are rich in antioxidants, substances that prohibit oxidation at the cellular level and prevent dangerous free radicals—molecules that can damage cell membranes and DNA—from forming.

Tea

Teas made with leaves from the Camellia sinensis plant (black, oolong, green, and white teas) are rich in antioxidant flavonoids. One flavonoid in particular, kaempferol (also found in broccoli), may protect against ovarian cancer. A large study that examined kaempferol intake among more than 66,000 women found that those who consumed the most kaempferol had a 40 percent lower risk of developing ovarian cancer. Drink one or more cups of tea each day to boost your kaempferol consumption, but don’t overdo it on the caffeine (black tea has the highest caffeine content, while white tea has the lowest). Decaffeinated teas contain about half the flavonoids of regular tea.

Omega-3 Fats

Consuming foods that are rich in omega-3 fatty acids has been linked with a reduced risk of colon cancer and lower levels of inflammation. Foods that contain the omega-3s DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) include fatty fish such as salmon, mackerel, herring, trout, sardines, and tuna. The form of omega-3s found in plant foods, ALA (alpha-linolenic acid), is found in almonds, walnuts, flaxseed, and chia seeds.

Berries

Blueberries, strawberries, and blackberries are some of the richest sources of antioxidants, including vitamins C and E, anthocyanins (which give these fruits their vibrant colors), flavonoids, and carotenoids. Berries also can help you avoid gaining excess weight—which has been linked to a higher risk of several types of cancer, including breast cancer—because they are high in fiber and water, both of which help you feel fuller, and help prevent overeating.

Boost your berry consumption by adding a cup of berries to hot or cold cereal at breakfast. Stir berries into plain yogurt for a midday snack, or blend them with ice and yogurt or milk for a healthy smoothie. If berries aren’t in season, opt for the frozen variety: One study found that freezing blueberries increases their anthocyanin concentration.  

Cruciferous Vegetables

This family of vegetables includes arugula, broccoli, Brussels sprouts, cabbage, cauliflower, and kale. All are excellent sources of antioxidants, including beta-carotene, lutein, and zeaxanthin. These compounds may help prevent cancer by protecting cells from DNA damage, as well as destroying existing cancerous cells in the body.

Add arugula and kale to green salads, and serve roasted cruciferous vegetables with dinner.

Foods Linked With Cancer Risk

While research has found foods that help protect you against cancer, it has also identified some foods that appear to raise the risk of some cancers.

Processed meats, including salami, pastrami, ham, bacon, sausage, hot dogs, and other smoked, cured, or salted meats, have been linked to an increased risk of stomach, pancreatic, and colon cancers. The International Agency for Research on Cancer and the American Institute for Cancer Research (AICR) recommend eliminating these foods completely from your diet due to the chemical content. The link between processed meats and cancer may be due to the nitrates and salt they contain; both contribute to the formation of nitrosamines, which are known carcinogens (cancer-causing agents).

Diets that are high in red meat (beef, lamb, and pork) are linked to increased risks of colorectal, pancreatic, and prostate cancers, especially if the meat is charred (as on a grill). The AICR recommends limiting red meat intake to less than 18 ounces of cooked meat per week. If you do eat red meat, choose the leaner cuts, such as beef and pork loin, to reduce your intake of saturated fat. Replace red meat with chicken, turkey, fish, and legumes for adequate protein and variety.

Women who drink alcohol are advised to limit their intake to no more than one drink per day. Consuming more than two drinks per day is associated with an increased risk of colorectal, breast, esophageal, and head and neck cancers. A drink of alcohol is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof distilled spirits. Keep in mind that the type of alcoholic beverage is not as important as the total amount consumed; alcohol is believed to be carcinogenic when consumed in large amounts.

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