Foods that Fight Cancer

While there are many things you can do to detect cancer early, there are just as many ways to decrease your chances of cancer striking in the first place — through the foods and nutrients you put into your body.

The American Institute for Cancer Research and the World Cancer Research Fund estimate that 30 to 40 percent of all cancers that occur in the U.S. each year can be prevented by lifestyle and dietary measures alone.

When it comes to nutrition and cancer, many dietary factors can affect cancer risk: types of foods, portion sizes, food variety, and caloric balance. You can reduce your risk of cancer with an overall diet that includes a high proportion of plant foods and limited amounts of meat, dairy, and other high-fat foods.

So where should you start? Begin in your kitchen. Is the fridge stocked with lots of fruits and vegetables, fish, and other sources of good proteins and healthy fats? Are your pantry shelves filled with dried grains, beans, and legumes? If not, start shopping! Here are some tips and sources of nutrients to get you on a cancer-free path.

Fat

It is important to know that certain types of fats, such as saturated fats, boost hormones which in turn promote cancer. However, not all fats are bad. For example, good fats, such as omega-3 fatty acids (these include alpha-linolenic acid, EPA, and DHA), have been shown to protect against cancer. One of the best sources of omega-3 fats are lignans, which you can find in flax seed. Lignans reduce the tumor growth rate and metastasis by 45 percent according to a 2002 study by Lilian Thompson's research group at the University of Toronto.

TIP: You can use 1 tablespoon of ground flax seeds and three tablespoons of water as a replacement for one egg when you're baking. You can also mix ground flax seeds in with oatmeal, yogurt, or any other food where you might want to add a nutty flavor. Note that you must grind the flax seeds to get the nutritional value of the oils.