Nutrition for Cancer Risk-Reduction

In general, those who most closely follow the Mediterranean diet have the most nutrition protection against cancer.

Most of this information and data is from draxe.com and UCSF’s Nutrition & Breast Cancer pamphlet.

About the Mediterranean Diet

The Mediterranean diet includes high intake of vegetables, fruit, fish, calcium-rich foods, and fiber. Consume plenty of cancer-fighting foods with antioxidants and natural anti-inflammatory phytonutrients. This means avoiding packaged and processed foods, and focusing on only those that do not contain antibiotics, chemicals, or toxins.

Inflammation is the underlying issue that dictates cancerous tumor initiation, progression, and growth. 

FOCUS ON PLANT-BASED DIET WITH:

    Plenty of fruits/veggies
    High fiber (beans/legumes, seeds, whole grains) 
    (Plant) Protein with every meal
    Low/moderate fat diet
    Limit processed and refined grains/flours/sugars
    Drink fluids and green tea 
    Consume lots of vitamin C, carotenoids, retinol, α-tocopherol, and fiber. Research indicates that dietary sources of beta-carotene are much more protective than supplemental sources against cancer risk. 

Food Summary

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Eat More:

Produce
High Fiber (Grains)
Nuts & Seeds
Flavofene Rich Foods
Supplements
Bad Actors (Stay Away From The Following)
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Leafy Greens

Vitamin C, Beta-carotene (type of Vitamin A), ITCs

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Cruciferous Vegetables

Vitamin C, Glutathione, Sulforaphanes and Indoles

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Pomegranate

Suppressive effects on breast cancer cells

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Berries

Proanthocyanidin, Vitamin C/A, Gallic Acid

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Brightly Orange-colored Fruits

Phytochemicals and Carotenoid Antioxidants

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Fresh Herbs & Spices

Curcumin, which decreases tumor size

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Chickpeas

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Lentils

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Brown Rice

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Black Beans

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Chia

Alpha-linolenic Acid, Fiber, Calcium, Magnesium

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Ground Flax

Alpha-linolenic Acid, Fiber, Antioxidants

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Hemp

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Sesame

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Sprouted Walnuts

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Sprouted Brazil Nuts

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Parsley

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Thyme

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Oregano

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Celery

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Chili Peppers

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Alpha-linolenic Acid (Omega-3 Fatty Acid)

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Vitamin B12

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CLA

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Folate/Vitamin B9

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Selenium

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Resveratrol

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Vitamin D3

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Highly Processed Foods

French Fries, Ice Cream, Processed Veggie Oils

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Saturated Fatty Acids

Meats, Whole Milk Dairy Products, Baked Goods

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Trans Fatty Acids

Margarine, Fried Foods, Processed Foods Like Bread

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Fried/Burnt Food

Burnt Food Produces Acrylamide, a carcinogen

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Sugar

Esp. High Fructose Corn Sugar

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High Alcohol Consumption

Sad, I know

Why Chia & Flax?

    Alpha-linolenic acid (ALA), a type of Omega-3 fatty acid that limits the growth of both breast and cervical cancer cells.
    Antioxidants (lignans) reduce free radical damage and alter estrogen metabolism, which helps balance hormones and reduces risk of breast/ovarian cancer
    Protein source
find out more

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For press related inquiries, email:For all other requests, email:

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Astrophysicist and writer based in San Francisco focused on distilling highly technical concepts and grounding science in humanity.

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