11 Cancer Fighting Foods Backed by Science - Tips. How to Eat It
Hello, this is Ollie from Oraeolab 😊
Many people ask, "Are there foods that help prevent cancer?"
Surprisingly, the answer lies in the everyday ingredients on our tables.
Today, I'll introduce 11 scientifically proven anti-cancer foods and share tips on how to maximize their nutritional benefits!
11 Science-backed cancer fighting foods
1. Broccoli🥦 (Cruciferous Vegetable)
Anti-Cancer Compound: Sulforaphane
Benefits: Helps prevent breast, prostate, and colon cancers.
🔎 Tip:
Sulforaphane is water-soluble, so prolonged boiling can leach it out.
👉 Instead of boiling, steam broccoli for under 3 minutes to retain its nutrients!
2. Berries🍓 (Blueberries, Raspberries, etc.)
Anti-Cancer Compounds: Anthocyanins, Ellagic Acid
Benefits: Powerful antioxidants that protect cells; may help prevent skin and esophageal cancers.
🔎 Tip:
Frozen berries retain their antioxidants.
👉 Add them to yogurt, oatmeal, or smoothies for a nutritious boost.
3. Tomatoes🍅
Anti-Cancer Compound: Lycopene
Benefits: May reduce the risk of prostate and stomach cancers.
🔎 Tip:
Cooking tomatoes increases lycopene absorption.
👉 Sauté them with olive oil to enhance nutrient uptake.
4. Garlic🧄
Anti-Cancer Compound: Allicin
Benefits: Effective in preventing stomach, colon, and lung cancers.
🔎 Tip:
Crush garlic and let it sit for 10 minutes before cooking to activate allicin.
👉 This method enhances its cancer-fighting properties.
5. Spinach & Leafy Greens🥬
Anti-Cancer Compounds: Folate, Lutein, Beta-Carotene
Benefits: May help prevent colon, esophageal, and liver cancers.
🔎 Tip:
Enjoy them raw in salads or lightly steamed.
👉 Adding them to smoothies is another great option.
6. Carrots🥕
Anti-Cancer Compound: Beta-Carotene
Benefits: Associated with reduced risk of lung, stomach, and skin cancers.
🔎 Tip:
Cooking carrots enhances beta-carotene absorption.
👉 Lightly steam or sauté them for best results.
7. Turmeric🌿
Anti-Cancer Compound: Curcumin
Benefits: Anti-inflammatory and antioxidant effects; potential in preventing breast and pancreatic cancers.
🔎 Tip:
Curcumin has low bioavailability;
👉 Pair it with black pepper (piperine) to boost absorption.
8. Mushrooms🍄 (Shiitake, Reishi, etc.)
Anti-Cancer Compound: Beta-Glucans
Benefits: Strengthens the immune system and may inhibit cancer cell growth.
🔎 Tip:
Avoid overcooking to preserve nutrients.
👉 Use low heat or add dried mushrooms to broths.
9. Nuts🥜
Anti-Cancer Compounds: Vitamin E, Selenium, Antioxidants
Benefits: May reduce the risk of colon and breast cancers.
🔎 Tip:
Limit intake to a handful (about 20-30g) per day to avoid excess calories.
👉 Choose raw or unsalted varieties.
10. Legumes🌰 (Black Beans, Lentils, Chickpeas)
Anti-Cancer Compounds: Isoflavones, Plant-Based Proteins, Fiber
Benefits: May help prevent breast, prostate, and colon cancers.
🔎 Tip:
Cook and add them to salads, curries, or soups.
👉 Opt for whole legumes over processed products.
11. Olive Oil🫒
Anti-Cancer Compounds: Polyphenols, Healthy Fats
Benefits: Reduces inflammation and may help prevent breast cancer.
🔎 Tip:
Use it raw in dressings or for light sautéing.
👉 Avoid high-temperature cooking with olive oil.
🧠 Final Tips!
👉Variety is Key: Instead of focusing on one food, incorporate a diverse range of these items into your diet.
👉Gentle Cooking: To minimize nutrient loss, opt for steaming, light sautéing, or consuming foods raw when appropriate.
👉Balanced Diet: Combine these foods with a well-rounded diet and healthy lifestyle for optimal benefits.
American Institute for Cancer Research (www.aicr.org)
MD Anderson Cancer Center
Harvard School of Public Health
Korean Journal of Nutrition (e-nrp.org)
Medical News Today, PubMed
💬 Next, we'll dive into the world of traditional Korean breakfasts—what locals eat to stay healthy and maintain a slim figure. Don’t miss it! 🍚🇰🇷✨