Cancer Killing Foods
*Edited and updated by Shyla Primavera
The Mediterranean Diet and Cancer Prevention: A Powerful Connection
For decades, the Mediterranean diet has been lauded for its broad range of health benefits, but one of its most profound impacts may lie in its potential to reduce cancer risk. Research, including a pivotal 2017 study by Schwingshackl, Schwedhelm, Galbete, and Hoffmann, has found a significant association between adherence to a Mediterranean-style diet and a lower risk of cancer mortality. Those who closely follow this dietary pattern, rich in plant-based foods, healthy fats, and lean proteins, experience enhanced protection against various types of cancers.
The key to the Mediterranean diet's protective power lies in its emphasis on nutrient-dense, cancer-fighting foods such as vegetables, fruits, whole grains, fish, and calcium-rich foods. By incorporating these foods into your daily routine, you may significantly lower your risk of developing, or re-experiencing, cancers.
The Science Behind the Diet
The research conducted by Schwingshackl and colleagues highlighted that individuals with higher adherence to the Mediterranean diet had a reduced risk of cancer, particularly when compared to those consuming diets high in processed foods, sugars, and unhealthy fats. Their findings were consistent with the evidence that a plant-based, nutrient-rich diet is protective, particularly when whole grains, fruits, vegetables, and moderate alcohol consumption (such as red wine) are prioritized over more processed or refined alternatives.
However, as Dr. Beth Overmoyer, a breast cancer specialist at Harvard's Dana-Farber Cancer Institute, reminds us, a healthy diet is just one component of cancer prevention. While the Mediterranean diet plays a crucial role in reducing the risk of cancers like breast cancer, it's also essential to maintain a healthy weight, exercise regularly, and embrace other healthy lifestyle choices to maximize protective effects (Pendick, 2015).
What to Eat: Key Cancer-Fighting Foods
To harness the benefits of the Mediterranean diet and lower your risk of cancer, consider including the following powerful, nutrient-rich foods in your diet:
Leafy Greens
Leafy greens like spinach, kale, and arugula are packed with vitamins, minerals, antioxidants, and enzymes. They are rich in vitamin C and beta-carotene, two potent antioxidants known to combat free radicals and provide antiviral properties.
Examples: Spinach, kale, collard greens, romaine, arugula, watercress
Cruciferous Vegetables
Cruciferous vegetables such as broccoli and cauliflower are known for their cancer-fighting properties, thanks to high levels of glutathione—the body’s “master antioxidant”—and isothiocyanates, which are linked to cancer prevention.
Examples: Broccoli, cabbage, cauliflower, Brussels sprouts, asparagus, zucchini, artichokes, peppers, carrots, beets
Berries
Berries rank among the world’s highest antioxidant foods, offering significant cancer-fighting benefits. They are rich in vitamin C, vitamin A, and gallic acid, a powerful antifungal and antiviral agent that boosts immunity.
Examples: Goji berries, blueberries, raspberries, cherries, strawberries, blackberries
Bright Orange-Colored Fruits and Vegetables
These vibrant foods are rich in phytochemicals and complex carbohydrates, which are believed to reduce cancer risk due to their fiber content and antioxidant activity.
Examples: Sweet potatoes, pumpkin, squash, carrots, beets, whole grain foods
Fresh Herbs and Spices
Herbs and spices such as turmeric and ginger provide potent anti-inflammatory and anti-cancer benefits. Turmeric, especially when paired with black pepper (to enhance curcumin absorption), has been shown to reduce tumor size and inhibit the growth of both colon and breast cancers.
Examples: Turmeric, ginger, raw garlic, thyme, cayenne pepper, oregano, basil, parsley
Organic Meats
Organic meats like liver are nutrient-dense, providing minerals that help the body cleanse itself by supporting the liver’s ability to remove toxins from the blood and digestive tract. They are also high in vitamin B12, a key nutrient for cellular health.
Examples: Organic beef and chicken liver
Cultured Dairy Products
Cultured dairy products, rich in probiotics, are known to boost immunity and may even inhibit tumor growth and aid in cell renewal. Choosing organic is essential to avoid the hormones and pesticides often found in conventional dairy products.
Examples: Raw milk, kefir, yogurt, cottage cheese, goat milk
Nuts and Seeds
Nuts and seeds, especially chia seeds and flaxseeds, are packed with fiber, omega-3 fatty acids, and essential minerals, all of which promote cell health and fight inflammation. Sprouted varieties are particularly beneficial as they maximize nutrient absorption.
Examples: Chia seeds, flaxseeds, hemp seeds, sesame seeds, pumpkin seeds, walnuts, almonds, Brazil nuts
Healthy Unrefined Oils
Unrefined oils like flax oil, extra virgin olive oil, and coconut oil are essential for maintaining the health of your nervous system and promoting cellular function. Unlike refined oils, these healthy fats support the body's immune function and reduce inflammation.
Examples: Flax oil, extra virgin olive oil, cod liver oil, coconut oil
Mushrooms
Certain mushrooms, including reishi, cordyceps, and maitake, are renowned for their immune-boosting properties and have been used for centuries to combat cancer. They aid in cell regeneration and inhibit tumor growth.
Examples: Reishi, cordyceps, maitake
Traditional Teas
Green tea, particularly matcha, contains powerful antioxidants such as EGCG that inhibit tumor invasion and prevent the formation of new blood vessels essential for tumor growth. Matcha’s anti-cancer effects are up to 100 times more effective than vitamins C and E.
Examples: Green tea, matcha green tea
Wild-Caught Fish
Fish high in omega-3 fatty acids, such as salmon and mackerel, have been linked to enhanced anti-tumor therapies and a stronger immune system. Studies suggest that higher fish consumption can mitigate the inflammatory side effects of chemotherapy while supporting muscle mass preservation.
Examples: Salmon, mackerel, sardines
Foods and Substances to Avoid
Just as important as adding nutrient-dense foods to your diet is avoiding cancer-causing foods. Processed foods, those high in added sugars, artificial ingredients, and trans fats, can contribute to inflammation and increase cancer risk. Aim to limit or avoid:
Examples: Processed meats (hot dogs, deli meats), French fries, ice cream, refined grains, high-fructose corn syrup, processed vegetable oils, trans fats
Conclusion: A Holistic Approach to Cancer Prevention
Incorporating a Mediterranean-style diet rich in cancer-fighting foods can offer significant protection against various types of cancers. Alongside dietary changes, it’s crucial to maintain a holistic approach that includes regular physical activity, weight management, and a balanced lifestyle to maximize overall health. By nourishing your body with whole, nutrient-dense foods, you can take proactive steps toward cancer prevention and long-term well-being.
Citations
Pendick, D. (2015). Mediterranean diet may prevent breast cancer, but there are other reasons to pour on the olive oil. Retrieved December 17, 2019
Schwingshackl, L., Schwedhelm, C., Galbete, C., & Hoffmann, G. (2017). Adherence to Mediterranean Diet and Risk of Cancer: An Updated Systematic Review and Meta-Analysis. Nutrients, 9(10), 1063. doi:10.3390/nu9101063
