Cancer-preventing diet tips Care Diabetic retinopathy risk factors. A serve size is about Cancer-prefenting same Cancer-peventing an adult's handful, Cance-rpreventing adults should eat 5 handfuls Cancer-preventing diet tips vegetables and 2 handfuls of fruit daily. Cancer Screening and Early Detection. Compounds in berries may also help keep cancers from growing or spreading. Early detection. For Health Professionals. Give a major gift Learn more about philanthropy at Cancer Council Victoria.

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Similarly, another animal study showed that giving rats a berry extract was found to inhibit several biomarkers of cancer Based on these findings, including a serving or two of berries in your diet each day may help inhibit the development of cancer.

Keep in mind that these are animal and observational studies looking at the effects of a concentrated dose of berry extract, and more human research is needed. Summary Some test-tube and animal studies have found that the compounds in berries may decrease the growth and spread of certain types of cancer.

Cinnamon is well-known for its health benefits, including its ability to reduce blood sugar and ease inflammation 16 , In addition, some test-tube and animal studies have found that cinnamon may help block the spread of cancer cells.

A test-tube study found that cinnamon extract was able to decrease the spread of cancer cells and induce their death Another test-tube study showed that cinnamon essential oil suppressed the growth of head and neck cancer cells, and also significantly reduced tumor size An animal study also showed that cinnamon extract induced cell death in tumor cells, and also decreased how much tumors grew and spread However, more studies are needed to understand how cinnamon may affect cancer development in humans.

Summary Test-tube and animal studies have found that cinnamon extract may have anticancer properties and may help decrease the growth and spread of tumors. More research in humans is needed. Research has found that eating nuts may be linked to a lower risk of certain types of cancer. For instance, a study looked at the diets of 19, people and found that eating a greater amount of nuts was associated with a decreased risk of dying from cancer Another study followed 30, participants for up to 30 years and found that eating nuts regularly was associated with a decreased risk of colorectal, pancreatic and endometrial cancers For example, Brazil nuts are high in selenium, which may help protect against lung cancer in those with a low selenium status These results suggest that adding a serving of nuts to your diet each day may reduce your risk of developing cancer in the future.

Still, more studies in humans are needed to determine whether nuts are responsible for this association, or whether other factors are involved. Summary Some studies have found that an increased intake of nuts may decrease the risk of cancer. Research shows that some specific types like Brazil nuts and walnuts may also be linked to a lower risk of cancer.

Several studies have even found that a higher intake of olive oil may help protect against cancer. One massive review made up of 19 studies showed that people who consumed the greatest amount of olive oil had a lower risk of developing breast cancer and cancer of the digestive system than those with the lowest intake Another study looked at the cancer rates in 28 countries around the world and found that areas with a higher intake of olive oil had decreased rates of colorectal cancer Swapping out other oils in your diet for olive oil is a simple way to take advantage of its health benefits.

You can drizzle it over salads and cooked vegetables, or try using it in your marinades for meat, fish or poultry. Though these studies show that there may be an association between olive oil intake and cancer, there are likely other factors involved as well. More studies are needed to look at the direct effects of olive oil on cancer in people.

Summary Several studies have shown that a higher intake of olive oil may be associated with a reduced risk of certain types of cancer. Turmeric is a spice well-known for its health-promoting properties.

Curcumin, its active ingredient, is a chemical with anti-inflammatory, antioxidant and even anticancer effects. One study looked at the effects of curcumin on 44 patients with lesions in the colon that could have become cancerous.

In a test-tube study, curcumin was also found to decrease the spread of colon cancer cells by targeting a specific enzyme related to cancer growth Another test-tube study showed that curcumin helped kill off head and neck cancer cells Curcumin has also been shown to be effective in slowing the growth of lung, breast and prostate cancer cells in other test-tube studies 30 , 31 , Use it as a ground spice to add flavor to foods, and pair it with black pepper to help boost its absorption.

Summary Turmeric contains curcumin, a chemical that has been shown to reduce the growth of many types of cancer and lesions in test-tube and human studies. Eating citrus fruits such as lemons, limes, grapefruits and oranges has been associated with a lower risk of cancer in some studies.

One large study found that participants who ate a higher amount of citrus fruits had a lower risk of developing cancers of the digestive and upper respiratory tracts A review looking at nine studies also found that a greater intake of citrus fruits was linked to a reduced risk of pancreatic cancer These studies suggest that including a few servings of citrus fruits in your diet each week may lower your risk of developing certain types of cancer.

More studies are needed on how citrus fruits specifically affect cancer development. Summary Studies have found that a higher intake of citrus fruits could decrease the risk of certain types of cancers, including pancreatic and stomach cancers, along with cancers of the digestive and upper respiratory tracts.

Some research has shown that it may even help decrease cancer growth and help kill off cancer cells. In one study, 32 women with breast cancer received either a flaxseed muffin daily or a placebo for over a month. At the end of the study, the flaxseed group had decreased levels of specific markers that measure tumor growth, as well as an increase in cancer cell death In another study, men with prostate cancer were treated with flaxseed, which was found to reduce the growth and spread of cancer cells Flaxseed is high in fiber, which other studies have found to be protective against colorectal cancer 7 , 8 , 9.

Try adding one tablespoon 10 grams of ground flaxseed into your diet each day by mixing it into smoothies, sprinkling it over cereal and yogurt, or adding it to your favorite baked goods. Summary Some studies have found that flaxseed may reduce cancer growth in breast and prostate cancers.

It is also high in fiber, which may decrease the risk of colorectal cancer. Lycopene is a compound found in tomatoes that is responsible for its vibrant red color as well as its anticancer properties.

Several studies have found that an increased intake of lycopene and tomatoes could lead to a reduced risk of prostate cancer. Healthy fats such as olives and olive oil, avocados, nuts, and seeds play a significant role in the Mediterranean diet, while less healthy fats from red meats, dairy, and processed foods such as baked goods take a backseat.

This diet's primary sources of protein include seafood, legumes beans, peas, lentils , nuts, and seeds. Read : Your Seasonal Guide to Cancer-Fighting Foods. The Mediterranean diet is prevalent in several Blue Zones — areas where people live longer than average.

People can modify the basic Mediterranean diet, using it as a template while making adjustments to meet contemporary and individual needs, Woodward says. For example, the diet can lean more toward low-carb or accommodate vegetarian and vegan food choices.

Visualizing the breakdown of a Mediterranean diet-style meal can help. Woodward recommends starting with a nine-inch plate for portion control. Fill half of the plate with vegetables, a quarter with protein, like fish or beans, and the last quarter with minimally processed starches or carbohydrates such as brown rice, whole-grain pasta, or whole-grain bread.

Additionally, Woodward says a defining feature of the Mediterranean diet is cooking with olive oil. Extra virgin olive oil is made with the first press of the olives. Woodward says it is packed with polyphenols — compounds that exert anticancer effects through cancer cell destruction or removal by modifying signaling pathways, inhibiting cell cycle events, and other mechanisms.

Oleuropein, another compound in the oil, spurs antioxidant activity and may stimulate the immune system, which is essential for cancer prevention. Contact cancer support Speak to our trusted and compassionate cancer nurses on 13 11 20 or via email. Cancer counselling services.

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We can Caancer-preventing you with trained cancer information Cancer-preventinng who will answer questions about Cancer-preventing diet tips cancer diagnosis Cancer-preventng Cancer-preventing diet tips guidance Body shape analysis a compassionate Cancer-preventing diet tips. We connect tps, caregivers, and family members with essential services and resources at every step of their cancer journey. Ask us how you can get involved and support the fight against cancer. Some of the topics we can assist with include:. Cancer Risk and Prevention. Eating lots of fruits and vegetables can help reduce your cancer risk.