5 foods that can lower cancer risk

Cancer has emerged as the second leading cause of death worldwide, accounting for an estimated 9.6 million deaths in 2018, according to the World Health Organization (WHO). While many factors increase the risk of cancer, one cannot deny the influence of diet. A balanced diet rich in nutrient-dense foods plays a significant role in reducing cancer risk. Here is a list of foods, supported by scientific evidence, which is known to slash the risk of cancer.

Broccoli

Cruciferous vegetables are known for significantly reducing the risk of several types of cancers. Broccoli in particular contains sulforaphane, a compound known for its potent anti-cancer properties. Cruciferous vegetables contain compounds called glucosinolates, which break down into biologically active substances that may inhibit cancer cell growth. Several studies have found that it can decrease the risk of colorectal cancer. A meta-analysis of studies in 2012 found that cruciferous vegetables reduced the risk of colorectal and colon cancer.

Berries

Berries such as blueberries, strawberries, and raspberries are packed with antioxidants like anthocyanins. These compounds combat oxidative stress and thereby reduce the risk of cancer. A 2009 study found that bilberry extract decreased the growth of cancer cells in colorectal cancer patients by 7%. Regular berry consumption may reduce the risk of oral, esophageal, and colon cancers.

Carrots

Eating carrots is good for your overall health. It is also linked to a decreased risk of certain types of cancer. A 2024 study found that the carotenoids, which are responsible for the bright orange colour of carrots, are linked with increased antioxidant protection and a lower risk of chronic diseases such as heart disease and certain cancers. Another 2014 study found that eating carrots is associated with 18% lower odds of developing prostate cancer.

Whole grains

Well, this may come as a surprise to you. But whole grains like quinoa, brown rice, and oats are rich in fiber, which supports digestive health and may lower the risk of colorectal cancer. Higher fiber intake is linked to reduced risk of colorectal cancer. Fiber helps regulate blood sugar and promotes a healthy gut microbiome, which may also reduce inflammation tied to cancer. Instead of opting for refined grains, pick whole grains.

Olive oil

Olive oil is an important factor in the Mediterranean diet and is celebrated for its potential to lower cancer risk. It is rich in monounsaturated fats, antioxidants, and anti-inflammatory compounds. Extra virgin olive oil is packed with polyphenols, potent antioxidants that combat oxidative stress, a key factor in cancer development. A 2011 review found that people who consumed the most olive oil had a lower risk of developing several types of cancer, such as breast cancer and digestive system cancers, compared to those who consumed the least.NB: This information is based on internet research and is intended for general knowledge only. It should not be considered a substitute for professional medical advice.