The food we consume has a massive impact on our overall health. Not only does it impact the occurrence of gastrointestinal conditions, but it also governs the development of chronic diseases like diabetes, cardiovascular diseases, and cancer. To take better care of one’s health, it can help to eat well-balanced meals with foods that contain cancer-fighting nutrients such as carotenoids, polyphenols, allium, antioxidants, calcium, iodine, vitamins A, B, D, and K, fiber, and protein.

Specific foods that may help reduce the risk of cancer

Broccoli
Broccoli contains sulforaphane, which is believed to have anticancer properties. It is also a rich source of vitamins and minerals, which can help fortify one’s body against developing cancer, particularly colorectal and colon cancer. Ideally, cruciferous vegetables such as broccoli must be consumed a few times a week.

Carrots
Eating more carrots has been reported to reduce the risk of certain cancers, such as lung, stomach, and prostate cancer. Carrots are a rich source of beta-carotene and phytochemicals that reduce the damage from toxins and can slow down the growth rate of cancer cells. They also contain falcarinol, which has anti-inflammatory effects on the body. Cooked carrots can deliver antioxidants better than raw carrots. Cook (steam or boil) them whole before cutting to prevent nutrient loss.

Cinnamon
Cinnamon has plenty of health benefits, including reducing blood sugar and inflammation. Having 2-4 grams of cinnamon per day can help reduce the risk of cancer, or slow down the spread of cancer cells, due to the presence of cinnamaldehyde.

Fatty fish
According to some studies, a higher intake of fatty fish such as mackerel, salmon, and anchovies has been linked to a reduced risk of digestive tract cancer. This is because fatty fish contain anti-inflammatory compounds such as omega-3 fatty acids and vitamin D. Experts recommend having two servings of fatty fish a week to boost gut and heart health and protect against cancer.

Garlic
The sulfur compounds that impart the odor to garlic are also an effective barrier against cancer growth in the body. In addition, garlic fights bad bacteria in the body, including H. pylori. This helps reduce the risk of several forms of cancer, including stomach, colon, and esophageal cancer. According to the World Health Organization, consuming one clove of garlic daily can boost immunity and promote good health.

Spinach
Spinach is rich in carotenoids and antioxidants such as lutein and zeaxanthin, which are effective against the free radicals or toxins in the body. They are also a great source of folate and fiber, making them a superfood in the fight against cancer. Consuming spinach and other leafy green vegetables can help reduce the risk of cancer of the mouth, esophagus, stomach, ovaries, and lungs.

Strawberries
Berries are a rich source of antioxidants, which are useful in fighting off heart disease, memory decline, as well as cancer. Strawberries and raspberries, in particular, contain high amounts of antioxidants, such as vitamin C and ellagic acid, which destroy cancer-causing substances and slow down the rate of tumor growth. They also contain flavonoids, which are particularly effective against lung cancer. Other berries, such as blueberries also contain anthocyanins, which can help reduce inflammation.