According to the Cancer Prevention Coalition, one in three Americans will attain some form of cancer, a group of diseases characterized by unregulated replication of cells. Although many forms of cancer are treatable and research toward improving treatment and curing the diseases continues, preventing cancer from occurring in the first place is ideal. Studies show that incorporating various nutritious foods into one's diet can significantly reduce the risk of developing certain types of cancer (University of Michigan Health Systems).
Fruits and Vegetables
Fruits and vegetables offer phyto-chemicals and antioxidants, nutrients that can improve the immune system and help the body combat disease. They are also positive sources of fiber, which is correlated with reduced cancer risk. Experts at the Harvard School of Public Health suggest at least nine servings of fruits and vegetables daily, the equivalent of 4 1/2 cups. Choose fresh, colorful fruits and vegetables most often because they generally offer the most nutritional value. Pay special attention to intake of dark leafy greens, such as spinach and kale, cooked tomatoes and yellow, orange or red fruits and vegetables, because such foods may be particularly helpful. Incorporate fruits and vegetables into most meals and snacks regularly for best results.
Whole Grains
Studies presented by Saint Anne's Hospital indicate that whole-grain foods can have a substantial impact on cancer prevention. Whole-grain foods contain polyphenols, naturally occurring antioxidants that may reduce inflammation and lower the risk of cardiovascular diseases and cancer. Replace white flour-based breads, pasta and cereals with whole-grain equivalents. Choose long grain brown rice over instant white rice and consider natural, whole-grain-based snack foods and desserts rather than processed varieties. Incorporate a variety of whole-grain-based foods for optimum benefits.
Fatty Fish
Fatty fish, such as salmon, mackerel and tuna, contain omega-3 fatty acids, essential fats the body can't create on its own. According to the University of Maryland Medical Center, intake of omega-3 fats is associated with reduced risk for types of cancer, including breast and prostate cancer. Consume 3 ounces of fish two to three times per week to reap the best benefits. Other sources of omega-3 fats include flax seeds, walnuts and canola oil. Fat also helps the body absorb certain nutrients, so consume fish or other fat sources as part of nutritious, balanced meals for heightened benefits.
