These days, there are so many different health conditions and risks that cause anxiety that we often forget how simple, natural foods can fight against them.
Cancer and inflammation are two terms that often circulate the health and wellness industry, and sure, there are supplements and other precautions you can take, but it’s also important to note that keeping up a wholesome, balanced, and nutrient-dense diet can have a significant impact on those things. Using information from nutritionists and other health experts, we’ve listed three of the best foods that can help fight inflammation and reduce your risk of developing cancerous tumors. Read more about them below.
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1. Garlic & Onion
Oftentimes, when you're cooking a delicious recipe, you're asked to add garlic and onions. They're two of the most flavorful and commonly used vegetables out there, and they're actually super good for you in the way they can reduce your risk of cancer.
"Members of the allium family, garlic and onions, contain sulfur compounds like allicin," explains oncology dietitian Alison Tierney, MS, RD, CD, CSO with Wholesome LLC. "Research suggests garlic can enhance immune defense and promote apoptosis (the body's natural process of clearing abnormal cells). These foods may also support DNA repair and reduce inflammation."
2. Salmon & Other Fatty Fish
When you hear the term 'fatty fish,' what first comes to mind? Well, salmon is usually the most popular one, as it's versatile and very delicious. Other types of fatty fish include sardines and mackerel, which are super accessible and just as nutritious due to their high amounts of cancer and inflammation-fighting omega-3s.
"Chronic inflammation in the body can create an environment for cancer cells to grow," says registered dietitian and cancer survivor Cassandra Padula Burke, MFS, RDN, LD, CPT with Catalyst Nutrition & Performance. "Incorporating fatty fishes, which contain Omega-3s like salmon (fresh or canned), sardines, and mackerel, into your diet 2-3 times per week can help reduce inflammation. While canned tuna does provide Omega-3s, the amount per serving is less than 50% of other fatty fish. So, if you're not the biggest fan of fish, tuna can help you get a whole food source of Omega-3, but in less quantities."
3. Coffee
While this may not be a food but a beverage, coffee is one of the essential parts of people's daily diets, and while there may be some health influencers who try to convince you that it's bad and you should cut it out, there are actually many health benefits to coffee.
"Recent studies find that coffee may lower the risk of several types of cancer, including head and neck, colorectal, breast, and liver cancer," American Cancer Society researchers, Susan Gapstur, PhD, and Marjorie McCullough, ScD, told Cancer.org. "Hundreds of biologically active compounds, including caffeine, flavonoids, lignans, and other polyphenols, are found in roasted coffee. These and other coffee compounds have been shown to increase energy expenditure, inhibit cellular damage, regulate genes involved in DNA repair, have anti-inflammatory properties, and/or inhibit metastasis, among other activities."
