It’s no secret that there are tons of people worried about reducing their risk of cancer, especially if they have a family history of it. However, what they may not realize is the role their diets play in it.
A healthy diet can play a big role in preventing cancer, and it makes a bigger impact than some may think. Not only is limiting processed foods, red meat, and added sugars important for lowering your cancer risk, but there are plenty of antioxidant and nutrient-rich ‘superfoods’ that can help lower it as well. While no single food can ‘stop’ cancer, we spoke to health experts about four ‘superfoods’ you should eat if you’re worried about your medical history and risk of developing the disease. Read more about them below.
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1. Dark, Leafy Greens
"Think of dark leafy greens like spinach and kale, and cruciferous veggies such as broccoli, cauliflower, and Brussels sprouts as your body's cleanup crew," says registered dietitian and cancer survivor, Cassandra Padula Burke. "Dark leafy greens contain fiber, which helps keep your digestive system running, and folate to help repair damaged cells. Cruciferous veggies help your liver flush out harmful chemicals before they can damage your cells. To pack in the flavor, consider roasting them in some olive oil and garlic."
Although they might not be one of the most 'fun' things to eat, dark, leafy greens are such a power-packed food that incorporating them into at least two of your daily meals can make a big difference in your health and wellness.
2. Beans & Lentils
Although legumes like beans and lentils might look tiny, they're incredibly powerful, mostly due to their high fiber content and surprising amount of nutrients.
"All legumes, such as beans and lentils, belong in your diet if you have a family history of cancer," notes Lora Silver, a registered dietitian and certified specialist in oncology nutrition for Yale New Haven Health and Smilow Cancer Hospital. "Lentils are a lean and fat-free plant protein. A half cup serving of cooked lentils offers about 12 grams of fiber, which is about 40% of the way there if you aim for 30 grams of fiber daily from food sources, following the World Cancer Research Fund and American Institute for Cancer Research Cancer Prevention."
3. Yogurt
This might not be a food you were expecting to see, especially because there are a lot of health and wellness influencers who will be quick to tell you that you shouldn't eat dairy. However, yogurt can be incredibly beneficial and contains lots of good ingredients when it's plain and doesn't contain added sugar or sweeteners.
"Cancer prevention studies link yogurt to lower risk of cancer, likely owing to its natural bacteria that in turn promote our own health-promoting gut bacteria along with key nutrients like calcium and protein," explains Silver. "Celebrated as a health-promoting food in cultures around the globe. Yogurt can help you eat more fruits and vegetables when combined into a quick smoothie."
4. Berries
What's something wonderful that can go with your yogurt? None other than berries! Berries are another super-powerful food, known for containing many nutrients and fiber, and to make things even better, they're sweet and delicious.
"Think of berries like your screen protector for your phone," adds Cassandra Padula Burke. "All varieties of berries contain antioxidants, which help protect your cells from damage. Whether you enjoy them fresh or frozen, the red, blue, and purple colors of various berries contain a variety of vitamins and minerals to help you Eat the Rainbow and protect your cells from damage."
