According to the WHO report of 2018, cancer is the second leading cause of death globally, accounting for about 9.6 million deaths or one in six deaths. But studies suggest that about 30% of all cancers can be prevented by simple changes in lifestyle and food habits. There is no particular diet for cancer, but a nutritional diet plays an essential role in treating and preventing cancer. No single 'superfood' can help treat or prevent cancer; instead, a holistic dietary approach can help fight cancer. Some of the leading cancer-fighting foods include the Mediterranean diet, cruciferous vegetables ( broccoli, cauliflower, cabbage, kale, Brussels sprouts, radishes, etc.), unprocessed whole grains, Carotenoids, Berries, spices, flaxseed, and green tea. The risk of cancer and many chronic health conditions can be reduced by introducing small changes in our everyday diet. Even if one has cancer, eating a plant-based diet with adequate protein can help treat and even reduce cancer growth.
Cancer and Mediterranean Diet
The Mediterranean diet includes proportionally high consumption of olive oil(unsaturated), unrefined cereals, legumes, fruits, and vegetables, moderate to high consumption of fish, moderate consumption of dairy products (primarily cheese and yogurt), and low consumption of non-fish meat products. The Mediterranean diet helps reduce the risk of cancer, heart diseases, diabetes, Parkinson's, and Alzheimer's disease. A study done in 2008 found that rigorously following the Mediterranean diet was associated with a 6% reduction in risk of dying from cancer. Another survey in 2014 found that adherence to the Mediterranean diet was associated with reduced cancer risk. An updated review in 2021 also shows a lower risk of cancer mortality in the general population after following the Mediterranean diet.Cruciferous vegetables in Cancer
Similarly, Cruciferous vegetables (broccoli, cabbage, cauliflower; kale; radish; turnips, etc.) are rich in vitamins C, E & K, folate, minerals, fiber, and nutrients, including several carotenoids (beta-carotene, lutein, zeaxanthin). Indole-3-carbinol (an indole) and sulforaphane (an isothiocyanate) found in cruciferous vegetables have antioxidant, anti-inflammatory, antiviral, and antibacterial properties. Ingestion of cruciferous vegetables is associated with a low risk of cancer, including bladder, breast, ovary, endometrium, stomach, colon, pancreas, liver, lung, and prostate cancer.Role of Mushrooms in Cancer
Asian mushrooms, including Reishi, Shiitake, and Maitake, are considered superfoods due to their anti-inflammatory, antioxidant, antitumor, and immune-enhancing effects. They help improve the quality of life in cancer patients and help relieve chemotherapy-associated nausea. According to research done in Japan and China, mushrooms are among the most commonly prescribed anticancer natural products suggesting a possible benefit in cancer treatment. Maitake mushroom improves disease-free intervals and overall survival in breast cancer patients by immune modulation. They contain polysaccharides known as beta-glucans that promote antitumor activity and act synergistically with therapeutic antibodies such as trastuzumab or rituximab.Reducing Cancer Risk with Carotenoids
Carotenoids are plant pigments responsible for colors such as bright red, yellow, and orange in many fruits and vegetables. Carrots, yams, papaya, sweet potatoes, watermelon, mangos, cantaloupe, spinach, kale, tomatoes, bell peppers, and oranges are rich sources of carotenoids. There are more than 600 types of carotenoids, and the most common ones are alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein, zeaxanthin, and lycopene. Carotenoids have antioxidants properties and play an essential role in cancer prevention. Carotenoids also have anti-inflammatory and immune system strengthening properties. Carotenoids have been associated with lowering the cancer risk, specifically in lung cancer and skin cancer (melanoma).Berries for Cancer Prevention
Berries, such as blueberries and raspberries, are vital for a cancer-prevention diet. Berries contain compounds like anthocyanins and flavonoids that help reduce inflammation, protect cells from DNA damage, and stop the spread of malignant cells. Studies suggest that berries protect against gastrointestinal, breast, liver, prostate, pancreas, and lung cancers.Turmeric against Cancer
Turmeric, also known as Haldi, has been used in India for thousands of years as a spice and medicinal herb. Curcumin, an active ingredient in turmeric, is potent with anti-inflammatory and antioxidant properties. It also inhibits blood supply in the tumor, regulates cell death, and stimulates the immune system.Cancer Prevention with Green Tea
Green tea is considered one of the most beneficial beverages. Green tea contains a catechin called epigallocatechin-3-gallate (EGCG), which are natural antioxidants that help prevent cell damage, improve brain function, lower the risk of heart disease, reduce inflammation, and help fight cancer.Impact of Whole Grains on Cancer
Whole grains have been a part of the human diet for thousands of years. Whole grains provide a variety of essential nutrients, including vitamins, minerals, protein, fiber, and other healthy plant compounds. Eating unprocessed whole grains (Oat, Quinoa, brown rice, wheat, etc.) is associated with various health benefits, including a lower risk of diabetes, obesity, heart disease, stroke, and high blood pressure. Current research suggests that whole grains reduce the risk of colorectal cancer and may help protect against stomach, breast, endometrium, and prostate cancer.Effect of Flaxseed on Cancer Growth
Flaxseed is an excellent source of fiber and helps prevent diabetes, high cholesterol, constipation, heart disease, and cancer. Flaxseed contains omega-3 fatty acids that help prevent the growth of different types of cancer. Flaxseed also contains lignans, which are antioxidants that inhibit tumor growth by preventing them from forming new blood vessels. A study done in 2013 found a lower incidence of breast cancer among females who consumed flaxseed regularly. Also, in 2018, a study concluded that flaxseed might help reduce the risk of breast cancer after menopause.To reduce the side effects of chemotherapy, three main food components, prebiotics, probiotics, and flavonoids, are considered beneficial in gut health. Prebiotics are dietary fibers found in apples, bananas, onion, garlic, etc. Probiotics are found in yogurt and lacto-fermented products, and Flavonoids are found in brightly colored fruits and vegetables.
Conclusion
In conclusion, an adequate diet for health is whole foods, nutrient-rich and plant-based meals, which are similar to a traditional Mediterranean or Asian diet, consisting of beans, nuts, fish, and limited animal products for protein and healthy oils. Phytochemicals (plant chemicals) found in colorful, whole fruits, vegetables, and plant foods are beneficial to health.Disclaimer:
This content is for information and educational purposes only and should not be perceived as medical advice. Please consult a certified medical or healthcare professional before making any decision regarding your health using the content above.