Six cancer-fighting foods to add to your diet – and exactly how much you should eat
More than 1,000 Britons a day are given the devastating news that they have cancer. But four in 10 diagnoses could be avoided through beneficial lifestyle choices, such as eating a healthier diet.
But what should we be eating exactly? While no single food fights cancer, studies have consistently linked the combination included in the Mediterranean diet with a lower risk of developing stomach, bowel, breast, prostate and lung cancers.
Fruit and vegetables (at least five portions per day)
The primarily plant-based diet, based on traditional eating patterns in the likes of Spain, Italy and Greece, includes at least five portions of fruit and vegetables per day.
This offers ample amounts of dietary fibre, which can reduce the risk of bowel cancer by helping maintain a healthy gut microbiome and lowering the gut’s exposure to potentially harmful chemicals, says Dr Fiona Malcomson, a researcher in human nutrition at Newcastle University.
“Having a healthy diet – packed with fruit and vegetables – can also indirectly reduce our risk of developing cancers by helping us to maintain a healthy body weight,” she notes.
To boost intake, Dr Malcomson recommends combining fruit, such as berries and banana, with oats or muesli for breakfast and tucking into a mixed-vegetable omelette for lunch.
While berries are rich in cancer-fighting flavonoids and antioxidants, the carotenoids in dark green leafy vegetables such as kale and spinach can boost the body’s antioxidant defences, which can help limit the DNA damage that can lead to cancer.
Pulses (at least three portions per week)
Chickpeas, lentils and beans are central to the Mediterranean diet and should be eaten at least three times per week. They are high in fibre, which can help increase levels of the fatty acid butyrate in the bowel, making it less likely that tumours will develop.
“Pulses are a nutritious and versatile option which provides fibre and protein to meals,” says Dr Oliver Shannon, a lecturer in human nutrition and ageing at Newcastle University.
“They can easily be incorporated into many dinner recipes. For example, swap half of the mince in bolognese for lentils and add beans and chickpeas to stews and curries.
“You can also eat them as a snack. For example, crunchy, roasted chickpeas or vegetable crudites with hummus (made from chickpeas and olive oil).”
Nuts (at least three portions per week)
A handful of nuts three times per week, such as almonds, pine nuts and pistachios, is recommended. They are high in antioxidants, which studies suggest can lower cancer risk by reducing oxidative stress and DNA damage.
“Snacks can provide a great opportunity to increase the intake of Mediterranean foods,” says Dr Malcomson. “For example, grab a handful of unsalted nuts (30g), such as almonds and walnuts, instead of reaching for a bag of crisps.”
Wholegrains (at least three portions per day)
Grains like farro, buckwheat and barley form the foundation of the traditional Mediterranean diet, with three servings recommended per day.
Eating these high-fibre foods can help with regulating blood sugar levels and improve insulin sensitivity and there’s evidence to suggest that insulin resistance may be associated with increased cancer risk, says Dr Shannon.
Wholegrain intake can be increased through simple switches. “Swap refined, white varieties for wholemeal options such as wholemeal bread for toast or sandwiches, wholemeal pasta and brown rice,” he adds.
Fish (at least three portions per week)
“In the UK, most individuals have a low intake of fish, in particular oily fish such as salmon,” says Dr Malcomson. To follow the Mediterranean diet, up your intake to at least three portions per week.
Fish is rich in minerals such as selenium, which can have beneficial effects on biological pathways that are associated with cancer, such as inflammation and cell growth, she notes.
“Some easy and tasty options for increasing intake include having a wholegrain bagel with smoked salmon and cream cheese for breakfast or brunch; or having baked fish with Mediterranean vegetables as a large lunch or dinner,” Dr Malcomson says.
“Tinned fish also count, and options such as tinned tuna are a great sandwich filler or salad topper, which can be used as a convenient ‘swap’ for red and processed meats.”
Olive oil (four tablespoons per day)
“We can easily increase olive oil intake,” says Dr Shannon. He recommends aiming for four tablespoons per day. Studies suggest its cancer-protecting effects stem from its high antioxidant content, which limits DNA damage.
“Consider using it as an alternative to butter on fresh bread, drizzling over salads and pasta dishes, or using it as a replacement for other cooking fats when roasting or sautéing,” he adds.
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