According to the World Health Organization, a significant portion—between 30% and 50%—of cancer cases could potentially be avoided by adopting healthier eating and lifestyle choices. So, every meal presents a chance to reduce your cancer risk.
Oncologists we’ve consulted highlight one specific type of food that’s particularly effective in lowering cancer risk. They make it a point to include it in each meal.
The Cancer-Fighting Food Oncologists Integrate Into Their Meals
When discussing cancer prevention through diet, Dr. Michael Dominello, an oncologist at the Barbara Ann Karmanos Cancer Institute, emphasizes the importance of both macronutrients and micronutrients. Macronutrients, which include carbohydrates, fats, and proteins, are needed in larger amounts for the body to function. He defines micronutrients as non-energy-producing elements, like vitamins and other compounds that offer various benefits.
Of all the nutrients, polyphenols stand out as particularly noteworthy. These micronutrients are recognized for their potential role in cancer prevention, and they are naturally present in many foods, such as vegetables, fruits, nuts, seeds, herbs, and spices. This makes it relatively simple to incorporate polyphenol-rich foods into daily meals.
For instance, Dr. Dominello shares that he adds two tablespoons of high-flavonoid cacao powder to his morning coffee, complemented by a handful of blueberries, which are also high in polyphenols.
“Our dietary habits and lifestyle choices can significantly impact our cancer risk. A major factor here is chronic inflammation, where the immune system remains overly active,” states Dr. Dawn Mussallem, an integrative oncologist at Mayo Clinic. To combat this, she exclusively consumes plant-based foods packed with those valuable polyphenols.
Dr. Mussallem often integrates foods such as beans, walnuts, leafy greens, cruciferous vegetables, and berries into her meals. Regular consumption of these items is linked to a reduced risk of cancer.
Dr. Latonya Riddle-Jones, another oncologist at the Karmanos Cancer Center, has a similar approach. She includes leafy greens in as many meals as possible, often using fresh spinach, kale, and cabbage from her garden. “I blend these into smoothies or sauces,” she mentions, noting how it’s a subtle way to ensure her kids get their greens without realizing it.
A quick way to boost your polyphenol intake is to add more spices and herbs to your cooking, as Dr. Mussallem suggests. “A sprinkle of turmeric or a dash of cinnamon can not only enhance flavor but are also rich in anti-inflammatory properties. These little additions can help reduce chronic inflammation and support cell health,” she explains.
What To Avoid Eating if You Want To Lower Your Risk of Cancer
The three doctors agree that diet is about more than just what you eat; it’s also about what you don’t include. They advise limiting foods high in sugars and those that are ultra-processed, along with reducing alcohol intake.
Dr. Mussallem follows a personal philosophy of considering each bite as a choice between nourishing health or feeding disease. She adheres to a whole-food, plant-based diet, steering clear of ultra-processed options and animal proteins. “As a stage IV cancer survivor and marathon runner, I prioritize my health,” she notes.
However, she also emphasizes that this doesn’t mean restricting oneself to only healthy foods all the time. “Food should be enjoyable. I tell my patients to aim for a healthy diet at home, so they can make mindful choices when dining out without guilt,” she adds.
The variety of polyphenol-rich plant foods means it’s feasible to include at least one in every meal. As you plan your meals, think about how to add more plants onto your plate, helping to mitigate cancer risk with each bite.
