Cancer can be cruel, striking indiscriminately and often having little regard for age, sex or ethnic background.
But the disease is not as random as many of us might first think.
In fact, it’s estimated that up to 40% of cancers are entirely preventable.
The obvious example is lung cancer – tobacco has long been recognised as the biggest cause of the disease.
But with the number of UK smokers having fallen sharply in the last 20 years, the new cancer-causing culprit is obesity.
According to Cancer Research UK (CRUK), obesity is the known cause of at least 13 different types of tumour.
(Image: Getty Images/iStockphoto)
These include breast cancer (especially in postmenopausal women), as well as cancer of the bowel, womb, oesophagus, pancreas, kidneys and ovaries.
Even myeloma – a type of blood cancer – can be triggered by eating too many fatty foods over long periods.
The charity says being overweight does not mean that someone will definitely develop cancer. But it estimates that nearly 23,000 cancer cases a year in the UK could be prevented if everybody kept to a healthy weight.
CRUK health information manager Dr Rachel Orritt says: “When we carry extra fat in our bodies, it doesn’t just lie dormant. Those fats cells produce hormones and growth factors that send out signals telling other cells in the body to divide more often.
“That process of increased cell division raises the chances of cancer forming.
“And the longer you are overweight or obese, the greater the risk.’
Switching to a healthy diet is crucial. And while experts say there is no such thing as a cancer superfood – a single product that can halt the disease in its tracks – there are some that, eaten as part of a healthy, well-balanced diet, may offer us some protection against life-threatening tumours.
So, according to the American Institute for Cancer Research, here are the top 10 foods that could potentially reduce your risk of falling victim to one of the world’s biggest killers.
1 Apples
Apples are a good source of fibre and vitamin C – both vital for general good health. But when it comes to fighting off cancer, it’s thought the key component may be quercetin, a naturally occurring chemical that can dampen down inflammation in the body and stop cells decaying.
Other similar cancer-fighting chemicals, such as triterpenoids, are found mainly in the skin, which is why some experts believe it’s better to eat the whole fruit rather than peel it.
A 2016 study in Italy found eating at least one apple a day could potentially cut the risk of lung cancer by 25% and also offer protection against tumours of the bowel, mouth and breast.
2 Tomatoes
The humble tomato is packed with dietary goodness. But when it comes to cancer, the key ingredient is thought to be lycopene – an antioxidant that gives juicy red tomatoes their distinctive colour.
What’s unusual is that unlike some other processed foods, tomato-based products like passata and ketchup, which use large amounts of concentrated tomato, are thought to have even higher amounts of lycopene.
Numerous studies suggest the antioxidant can reduce a man’s risk of prostate cancer although it’s still not certain how much is needed to have an effect, or whether it benefits just some men rather than everyone.
3 Coffee
A major study in 2019 of almost half-a-million people found a daily coffee could potentially halve the risk of a common type of liver cancer.
The study, by scientists at Queen’s University Belfast, showed coffee lovers were 50% less likely to get hepatocellular carcinoma, which accounts for roughly nine out of 10 cases of liver cancer. The coffee bean also contains polyphenols, plant chemicals which appear to stop cancer cells dividing. Chlorogenic acid is the main type.
But be warned – the content may be slightly lower in decaffeinated coffee. Instant coffee, meanwhile, has fewer disease-fighting antioxidants than the freshly brewed variety.
4 Brown rice
This is one of many types of wholegrains – others include oatmeal, wholemeal bread and corn.
Wholegrains are known to be good for promoting general health – particularly cardiovascular health – but they may also have a protective effect when it comes to cancer.
According to the American Institute for Cancer Research, that’s because wholegrains contain polyphenols, plant compounds that appear to reduce the risk of certain tumours, as well as heart disease and Type 2 diabetes. One in particular, the plant chemical saponin, mentioned previously, appears capable of destroying cancer cells during laboratory tests.
5 Grapes
Grapes are rich in resveratrol, a plant chemical widely studied for its anti-cancer effects. The highest content is found in the skin of red or purple grapes.
Much has been made of the resveratrol content in red wine but since alcohol can promote tumour growth, experts recommend grapes or grape juice as the best source.
Tests show resveratrol can prevent the kind of damage known to trigger the cancer process in cells. And even if cancer does develop, some studies suggest the chemical may still be able to slow the growth of cancer cells.
6 Pulses
Beans and peas are high in fibre and folate, a type of vitamin B your body needs to make DNA and other genetic material.
They are also a great way to ensure you get anti-cancer compounds because pulses are a rich source of saponins, chemicals shown to stop cancer cells growing. One US study in 2011, which tracked 2,800 people, found those regularly eating foods like lentils, peas or beans were 40% less likely to suffer certain cancers than those who hardly ever ate them.
7 Broccoli and cauliflower
Cruciferous vegetables, such as broccoli, cauliflower and Brussels sprouts, all contain a compound called glucosinolate.
Some research suggests this substance may have a protective effect against cancer, especially tumours (like certain breast cancers) which are fuelled by exposure to hormones in the body. Other studies have found sulforaphane, an anti-cancer ingredient in broccoli, stops breast cancer cells from growing.
8 Oily fish
The risk of bowel cancer can be cut by more than half simply by regularly eating oily fish such as salmon, mackerel or anchovies, according to studies.
These fish are very high in nutrients such as vitamin B, potassium and omega-3 fatty acids.
One study looked at 68,000 volunteers and found those eating oily fish, or taking fish oil supplements, at least four times a week were 63% less likely to suffer a bowel tumour than those who rarely or never ate fish.
9 Blueberries
Blueberries contain a wide range of health-boosting chemicals. They are rich in vitamins C and K, as well as being a good source of manganese and dietary fibre.
In terms of cancer, they are thought to be one of the foods with the greatest antioxidant power, or ability to ward off the disease process.
Studies in the US, for example, suggest daily intake of a portion of blueberries could slash the risk of
bowel cancer by up to 57% as part of a healthy diet.
10 Garlic
Scientists have been studying garlic for years because of its suspected anti-cancer properties.
The key factor is allicin – a compound released when garlic is crushed or chopped.
Numerous studies have suggested allicin can block tumour growth, although it’s still not clear whether eating relatively small amounts on a regular basis is enough to offer significant protection against cancer.
The most recent research, from China, suggests regular garlic consumption can reduce bowel cancer risk by up to 79%.
Recipe: Basil Broccoli
This delicious dish is packed with cancer-fighting ingredients
Serves: Four
1 large head broccoli
2 tbsp extra-virgin olive oil
1 tbsp finely chopped garlic
handful of chopped cherry tomatoes
2 tsp lemon zest
1 tbsp freshly squeezed lemon juice
handful chopped fresh basil
1 Cut the broccoli into bite-sized pieces before blanching stalks and florets in a pan of boiling, salted water for 30 seconds. Drain and run under cold water to stop the cooking process.
2 Heat olive oil in a pan, add the garlic and saute for 30 seconds.
Add cherry tomatoes and a pinch of salt and saute for an additional minute.
Stir in the broccoli florets and cook for two minutes (the broccoli should still be firm).
Stir in lemon zest, juice and basil and serve immediately.
