Food Choices and Cancer

The right food choices will greatly increase the odds of beating and preventing cancer. If all you’ve ever known is to eat fried, pre-packaged, processed, and refined foods, your body will harbor more viruses, bacteria, fungi, and yeast. The chemicals in these foods might trigger DNA mutations that lead to cancer formation. We should also keep in mind that these types of foods create an acidic state in the body, an environment where cancer thrives.

A bad diet will destroy almost any alternative cancer treatment, too. Many scientific studies have shown that a poor diet alone can cause cancer (1). Research has shown that poor diet and not being active are 2 key factors that can increase a person’s cancer risk.

For example, about 30 prospective studies of colorectal cancer (the third most diagnosed cancer in men) found that eating 50 grams a day of processed meat (about 2 ounces) is associated with a 20% increase in colorectal cancer risk. This is likely due to the added nitrates in processed meat and heme iron, both of which have been linked with increased cancer risk (2).

Modifying your diet can also keep your weight under control, which offers even more protection against cancer. A 2014 study in The Lancet found that a higher body mass index increases the risk of developing some of the most common cancers. They discovered that among 5 million people studied, a gain of 34 pounds was linked with a 10% or higher risk for colon, gallbladder, kidney, and liver cancers (3). Why? According to experts, body fat produces hormones and inflammatory proteins that can promote tumor cell growth.

Top 7 Anti-Cancer Foods

There are plenty of anti-cancer foods out there that contain cancer-fighting and immune-boosting properties. However, you also can’t expect these foods to magically rid your body of cancer if you aren’t also doing the work to prevent it. If you’re still eating processed, fried fatty foods and a limited amount of fresh fruit and veggies, these foods won’t work as well as you want them to.

If you want to keep your internal environment healthy, stay away from processed foods, refined sugary foods, red meat, farmed fish, saturated animal fats, and dairy. Replace them with protein-rich plant foods to stay full for longer, healthy fats like avocado, chia, and hemp seeds, plenty of leafy greens and vegetables, as well as fresh, ripe fruit.

While no single food can prevent cancer alone, many types of foods enjoyed in combination on a regular basis can significantly reduce your risk of developing cancer as well as many other diseases.

If you incorporate the foods below into a detox diet described above, your body will have every defense it needs if cancer rears its ugly head.

1. Cruciferous Vegetables

Cruciferous vegetables—including cabbage, cauliflower, broccoli, Brussels sprouts, kale, cress, horseradish, kohlrabi, mustard, radish, and turnip—are some of the most powerful anti-cancer foods. These vegetables are packed with glucosinolates, compounds that detoxify carcinogens and help lower cancer risk (4).

Additionally, cruciferous vegetables are rich in fiber, vitamins, minerals, and potent antioxidants like beta-carotene and sulforaphane, both of which have been widely studied for their cancer-fighting properties.

Key Anti-Cancer Properties of Cruciferous Vegetables

1. Sulforaphane: A Potent Anti-Cancer Compound

• Sulforaphane, found in high concentrations in broccoli sprouts, has been shown to:
  • Inhibit cancer cell growth
  • Promote apoptosis (cell death) in cancer cells
  • Enhance detoxification of carcinogens.

2. Indole-3-Carbinol (I3C) and DIM: Protecting Against Hormone-Driven Cancers

• Cruciferous vegetables contain Indole-3-Carbinol (I3C), which helps reduce estrogen dominance, a major factor in hormone-driven cancers such as breast, ovarian, and prostate cancer (5).
• I3C and its derivative 3,3’-diindolylmethane (DIM) have also been shown to:
  • Inhibit cancer cell invasion into healthy tissue
  • Prevent angiogenesis (the formation of new blood vessels that feed tumors) (6, 7).

How to Use Cruciferous Vegetables for Anti-Cancer Benefits

To maximize the cancer-fighting potential of these vegetables, it’s important to prepare and cook them correctly. Here’s how:

• Eat them raw when possible: Glucosinolates can decrease by 18-59% when cruciferous vegetables are cooked for 9-15 minutes (8).
• Lightly steam instead of boiling: Cooking methods that use less water, like steaming, help preserve glucosinolates and other beneficial compounds.
• Incorporate more sprouts: Broccoli sprouts contain 10-100 times more sulforaphane than mature broccoli, making them one of the most powerful anti-cancer foods.
• Pair with mustard seeds or daikon radish: These foods contain the enzyme myrosinase, which helps activate sulforaphane for better absorption.

2. Turmeric

Turmeric, specifically its active compound curcumin, is one of the most researched natural substances for cancer prevention and treatment. In fact, more than 1,300 studies cited on PubMed (including clinical trials in humans), show that curcumin inhibits the growth of cancer cells and triggers apoptosis.

Curcumin has been found to exhibit anti-inflammatory, antioxidant, anti-proliferative, and apoptosis-inducing properties, making it a powerful anti-cancer food.

Key Anti-Cancer Properties of Curcumin

1. Inhibits Cancer Cell Growth
   • Curcumin has been shown to suppress tumor growth by inhibiting signaling pathways that cancer cells use to multiply.
   • A study published in Cancer Letters (2015) found that curcumin can block the NF-κB pathway, which is a major driver of inflammation and cancer cell survival (9).
     
     
2. Triggers Apoptosis (Cancer Cell Death)
   • Research in Molecular Cancer Therapeutics (2007) demonstrated that curcumin can activate pro-apoptotic proteins (such as p53 and Bax) while inhibiting anti-apoptotic proteins (like Bcl-2), leading to cancer cell death (10).
     
     
3. Prevents Angiogenesis (Tumor Blood Supply Formation)
   • Cancerous tumors rely on forming new blood vessels to grow (a process called angiogenesis).
   • One study showed that curcumin inhibits vascular endothelial growth factor (VEGF), cutting off a tumor’s blood supply and slowing its progression (11).
     
     
4. Reduces Inflammation (a Root Cause of Cancer)
   • Chronic inflammation is a major factor in cancer development.
   • A review in Advances in Experimental Medicine and Biology (2007) found that curcumin directly inhibits COX-2 and LOX enzymes, which are involved in inflammatory pathways linked to cancer (12).
     
     
5. Enhances Chemotherapy and Radiation Therapy
   • Curcumin has been found to enhance the effectiveness of chemotherapy and radiation therapy while protecting healthy cells from damage.
   • Studies have found that curcumin reduces the side effects of chemotherapy or radiotherapy, resulting in improved quality of life for patients. A number of studies reported that curcumin has increased patient survival time and decreased tumor markers’ levels. (13).

How to Use Turmeric for Anti-Cancer Benefits

• Golden milk: Mix turmeric with plant-based milk, black pepper, and a healthy fat like coconut oil.
• Turmeric tea: Simmer turmeric with black pepper and ginger for added anti-inflammatory benefits.
• Curries and soups: Add fresh or powdered turmeric to meals.
• Turmeric supplements: Choose high-quality curcumin supplements with black pepper extract for optimal absorption.

Curcumin has low bioavailability, meaning it’s not easily absorbed by the body. However, black pepper contains piperine, which greatly enhances curcumin absorption. So always be sure to add a little black pepper to your turmeric before you eat it.

3. Wild Berries

Flavonoid-rich berries such as currants, cranberries, cherries, hawthorn berries, elderberries, blueberries, blackberries, raspberries, and strawberries are some of the most powerful anti-cancer foods. Packed with antioxidants, these berries help neutralize free radicals, reduce inflammation, and support cellular health.

Key Anti-Cancer Properties of Wild Berries

1. Blueberries: Pterostilbene for Cancer Cell Apoptosis

• Blueberries contain pterostilbene, a compound that triggers apoptosis (self-destruction) in lung, stomach, pancreatic, and breast cancer cells (14).

2. Raspberries: Ellagic Acid to Block Tumor Growth

• Raspberries are rich in ellagic acid, a potent compound that:
  • Inhibits tumor formation
  • Slows the growth of pre-malignant cancerous cells (15).
• While ellagic acid is found in most berries, raspberries contain the highest levels.

Why Wild Berries Are Superior to Cultivated Berries

When it comes to cancer-fighting properties, wild berries hold a significant advantage over their cultivated counterparts. While both varieties are rich in antioxidants, vitamins, and phytonutrients, wild berries tend to be far more nutrient-dense due to their natural growing conditions.

1. Higher Antioxidant Levels

• Wild berries contain significantly more anthocyanins, flavonoids, and polyphenols, which are critical in fighting oxidative stress and inflammation—two key factors in cancer development.
• Studies have shown that wild blueberries have nearly twice the antioxidant capacity of commercially grown blueberries.

2. More Potent Phytonutrients

• Wild berries produce higher levels of protective plant compounds because they grow in harsher conditions without human intervention.
• The stress from wild weather, pests, and soil conditions forces them to develop stronger defense mechanisms, resulting in greater concentrations of cancer-fighting compounds like ellagic acid, pterostilbene, and resveratrol.

3. Fewer Pesticides and Chemical Residues

• Unlike cultivated berries, which are often sprayed with pesticides and grown in nutrient-depleted soil, wild berries thrive without chemical interventions.
• Pesticide exposure has been linked to increased cancer risk, making wild berries a safer and healthier choice.

4. Superior Taste and Nutrient Absorption

• Wild berries tend to have a more intense flavor and vibrant color, indicating a higher concentration of bioactive compounds.
• The increased polyphenol content in wild berries also improves nutrient absorption and bioavailability, meaning your body can use these cancer-fighting compounds more effectively.

How to Find and Use Wild Berries

• Foraging: If you live in an area where wild berries grow naturally, consider foraging (ensuring they are safe and free from contamination).
• Farmers’ markets and specialty stores: Some local markets carry wild-harvested berries in season.
• Frozen wild berries: Many grocery stores sell frozen wild blueberries and other wild berry varieties, often sourced from pristine regions.
• Wild berry powders and extracts: For a concentrated boost, look for organic wild berry powders to add to smoothies, teas, or yogurt.

How to Use Wild Berries for Anti-Cancer Benefits

Adding more berries to your diet is an easy and delicious way to support your body’s natural defenses against cancer. Here are some of the best ways to enjoy them:

• Berry-rich smoothies: Blend a mix of wild berries with plant-based milk or yogurt for an antioxidant-packed breakfast.
• Fresh or frozen berries: Eat them as a snack, in oatmeal, or as a topping for salads and desserts.
• Dried berries: Add them to trail mixes or homemade energy bars for a nutrient boost.
• Berry extracts and powders: Use high-quality berry powders in smoothies or teas for concentrated benefits.

4. Garlic

Garlic is a powerhouse of over 200 biologically active compounds, including sulfur-containing amino acids, glutathione, and cysteine—all of which have protective effects against cancer formation, growth, and metastasis. Strong evidence supports garlic’s effectiveness against gastrointestinal cancers, including gastric, colorectal, and esophageal cancers (16).

Key Anti-Cancer Properties of Garlic

1. Blocks Dietary Carcinogens

• Garlic inhibits the formation of nitrosamines and heterocyclic amines (HCAs)—both of which are cancer-causing compounds produced during food preservation and high-heat cooking (17).
• It also blocks the bioactivation and carcinogenicity of non-nitrosamine HCAs, reducing their harmful effects (18).

2. Suppresses Cancer Cell Proliferation

• Compounds in garlic halt the progression of cancer cells by stopping cell cycle growth and triggering apoptosis (cell death) in various types of cancer (19).

3. Fights Helicobacter pylori (H. pylori) Infections

• Garlic has strong antimicrobial properties that inhibit H. pylori, a bacteria linked to gastritis and an increased risk of gastric cancer (20).

4. Powerful Antioxidant Protection

• The antioxidants in garlic prevent oxidative stress, reducing DNA mutations that could lead to cancerous cell growth (21).

5. Reduces Inflammation (a Major Cancer Trigger)

• Chronic inflammation is a key driver of cancer. Garlic’s anti-inflammatory compounds help reduce inflammation levels in the body (22).

6. Boosts Immune Function Against Cancer

• Garlic has immuno-modulatory effects, strengthening the immune system’s ability to detect and destroy cancer cells (23).

How to Use Garlic for Anti-Cancer Benefits

Incorporating garlic into your daily routine is an easy and effective way to support cancer prevention. To maximize its health benefits, it’s important to prepare and consume garlic in ways that preserve its potent compounds. Here are the best ways to use garlic for its anti-cancer properties:

• Raw garlic: For maximum potency, crush or chop garlic and let it sit for 10-15 minutes before eating. This activates allicin, its most powerful compound.
• Garlic-infused oil: Use in dressings, marinades, or as a cooking base.
• Cooked garlic: While heat reduces some compounds, lightly cooking garlic still provides benefits.
• Aged garlic extract: Supplements can provide additional support, especially for those sensitive to raw garlic.

5. Soursop

Soursop, also known as graviola or guanábana, is a tropical fruit with a spiny green exterior and soft, tangy-sweet flesh. It is native to Central and South America and is prized not only for its delicious taste but also for its powerful anti-cancer properties.

1. Acetogenins: Potent Cancer-Fighting Compounds

• Researchers at the Tepic Institute of Technology in Mexico discovered that soursop contains acetogenins, compounds with strong chemotherapeutic properties.
• Acetogenins work by inhibiting cancer cell energy production, making it difficult for tumors to grow and spread (24).

2. Soursop vs. Chemotherapy: A 10,000x Stronger Effect?

• A Journal of Natural Products (1996) study found that Compound 1 (one of five extracted from soursop seeds) was selectively cytotoxic to colon cancer cells (HT-29) and was 10,000 times more potent than adriamycin, a toxic chemotherapy drug (25).
• Unlike chemotherapy, which harms both healthy and cancerous cells, soursop’s compounds have been found to target cancer cells while leaving healthy cells unharmed.

3. Breast Cancer and Soursop Extract

• In 2011, another study revealed promising results for graviola and breast cancer.
• Researchers found that graviola fruit extract (GFE) suppressed oncogene (cancer-causing gene) expression in both cell and animal models of breast cancer (26).

How to Use Soursop for Anti-Cancer Benefits

While fresh soursop is difficult to find in North America, Asian food markets sometimes carry it.

• Fresh fruit: If available, eat the fruit as-is or blend it into smoothies.
• Soursop tea: Brew dried leaves to create an antioxidant-rich tea.
• Supplements: Graviola extract capsules are available, but sourcing from reputable brands is essential.

6. Medicinal Mushrooms

Medicinal mushrooms are among the most potent natural remedies for cancer prevention and treatment. Chaga, reishi, and shiitake are some of the most well-studied mushrooms known for their strong anti-cancer properties.

Chaga: A Powerful Antioxidant for Cellular Protection

• Chaga mushrooms have one of the highest ORAC (Oxygen Radical Absorbance Capacity) values, meaning they are exceptionally rich in antioxidants.
• Studies have confirmed chaga’s cancer-fighting potential, showing that it protects cells against DNA damage (27).
• A review in 3 Biotech found that chaga induces apoptosis (programmed cell death) in human colon cancer cells (28).

Reishi: The “Mushroom of Immortality” for Cancer Defense

• Reishi has been used in traditional Asian medicine for centuries as a natural cancer treatment.
• Research has shown that reishi inhibits tumor invasion and metastasis (29).
• It is rich in polysaccharides and triterpenoids, compounds that:
  • Defend DNA from damage
  • Stop cell mutations
  • Support immune function to target cancer cells
• Studies have found reishi effective in fighting breast, ovarian, prostate, liver, and lung cancer (30).

Shiitake: Beta-Glucans for Immune Support

• Shiitake mushrooms contain a powerful beta-glucan called lentinan, which has been studied for its ability to suppress leukemia cell proliferation (31).
• Lentinan has also been shown to enhance immune system activity, helping the body recognize and destroy cancer cells more effectively.

How to Use Medicinal Mushrooms for Anti-Cancer Benefits

First and foremost, when sourcing your mushrooms, always choose products that have “whole fruit body”. If it says it includes myceliated substrate (‘Myceliated grain’ is the unique ingredient formed when mushroom mycelium consumes and converts a grain substrate through a fermentation process), then it is essentially fake.

The most popular way to use medicinal mushrooms is via supplement form or teas. Chaga is often boiled down into a dark brew, while the same can be done with reishi. Shiitake mushrooms are more easily digestible and can be consumed cooked in food like stir-fries or pizza.

7. Ginger: A Potent Anti-Cancer Super Root

Ginger (Zingiber officinale) is widely known for its powerful anti-inflammatory and antioxidant properties, but its cancer-fighting potential is just as impressive. This root contains bioactive compounds such as gingerol, shogaol, and paradol, which have been shown to inhibit tumor growth, induce cancer cell apoptosis, and suppress metastasis (32).

Key Anti-Cancer Properties of Ginger

1. 6-Gingerol: The Main Bioactive Compound Against Cancer

• 6-Gingerol, the primary compound in fresh ginger, has been shown to (33):
  • Block cancer cell proliferation
  • Prevent tumor formation
  • Induce apoptosis (cell death) in cancer cells.

2. Shogaol: A Potent Cancer Cell Killer

• Shogaol, a compound formed when ginger is dried or heated, is even more potent than gingerol in fighting cancer. Research shows that shogaol:
  • Suppresses breast cancer stem cells—cells responsible for cancer recurrence and resistance to treatment (34).
  • Inhibits lung, prostate, colon, and ovarian cancer cell growth (35).

3. Anti-Inflammatory & Anti-Metastatic Effects

• Chronic inflammation is a key driver of cancer development. Ginger’s anti-inflammatory properties help:
  • Reduce pro-inflammatory markers linked to cancer progression (36).
  • Suppress the spread of cancer cells (metastasis) in various types of cancer, including colorectal and pancreatic cancer (37).

How to Use Ginger for Anti-Cancer Benefits

Ginger is versatile and easy to incorporate into your daily routine:

• Fresh ginger tea: Grate fresh ginger and steep it in hot water with lemon for a powerful anti-inflammatory boost.
• Raw ginger in smoothies: Blend fresh ginger into smoothies for a spicy, immune-boosting kick.
• Ginger shots: Mix fresh ginger juice with lemon and turmeric for a concentrated dose of cancer-fighting compounds.
• Cooking with ginger: Add grated ginger to soups, stir-fries, and marinades to enhance both flavor and health benefits.
• Dried or powdered ginger: Use in teas, spice blends, or even in homemade desserts for a warming, therapeutic effect.

While this list is certainly not exclusive, these are some of the best anti-cancer foods out there!

Other powerful cancer-fighting foods include:

• Leafy greens (think herbs and any type of green leafy lettuce)
• Tomatoes
• Apples
• Lemon
• Lei Gong Teng
• Cannabis oil
• Mangosteen
• Black cumin seed
• Thyme
• Beets
• Cilantro