The saying goes, “you are what you eat” and it is true that what we eat plays a vital role in our health and wellbeing. Certain foods have been shown to raise our risk for some health conditions, while others can lower it.
Getting the right nutrients through our diet, including much-needed vitamins and minerals can also help keep our bodies working to the best of their ability.
Now a study has pinpointed the absolute best, and worst, foods we could be eating to reduce our chances of getting cancer.
New research, published in Cancer Screening and Prevention journal, suggests that what we eat on a daily basis could form a kind of “edible armour” protecting us from cancer.
The team, from India, analysed the relationship between diet, supplements, and cancer risk.
And although they found there is no one magical dietary cure for cancer, certain foods and supplements had the potential to reduce the likelihood of developing various types of cancer.
The study authors said: “People are more susceptible to diet-related illnesses and cancers as a result of changes in lifestyle and eating habits.
“Additionally, it is well-established that dietary changes greatly lower the risk of illnesses. Cancer risk can be lowered by following a healthy and balanced diet.”
But what were the foods that could help protect against cancer?
Fruits and vegetables
The study noted the importance of a diet rich in fruits and vegetables. According to the study authors, these foods are high in antioxidants, vitamins, and minerals that may help protect against cancer.
Whole grains
This includes foods like brown rice, oats, and whole wheat bread, which the study said have the potential to be beneficial against cancer.
Fatty fish
Fish such as salmon, mackerel, and sardines may help reduce the risk of certain cancers, particularly bowel cancer, due to their high levels of omega-3 fatty acids.
Legumes
Study authors mentioned beans, lentils, and other legumes could make up part of a cancer-preventive diet.
Cruciferous vegetables
These vegetables contain compounds called isothiocyanates that may have cancer-fighting properties. They include things like broccoli, cauliflower, and Brussels sprouts.
Green tea
Green tea is rich in polyphenols and referenced in the study for its potential anti-cancer properties.
Turmeric
This spice contains curcumin, which has shown potential to prevent against cancer in other studies.
The study also considered the use of supplements to fight cancer but the findings were less conclusive.
These included vitamin D, which some studies have suggested could help prevent some cancer, selenium and folate, both of which can be harmful in high doses.
It added that high-dose supplements of beta-carotene may actually increase lung cancer risk in smokers.
To further limit your risk of cancer, the study authors advised avoiding the following foods:
- Red and processed meats
- Alcohol
- Highly processed foods and those high in added sugars
- Foods high in unhealthy fats.