Cancer sadly cuts far too many lives short and the grim statistics are unlikely to improve anytime soon.
Fortunately, a healthy diet is one of the greatest weapons you can add to your arsenal of protection against the potentially deadly disease.
While no specific food can guarantee the prevention of cancer, anti-inflammatory foods may potentially help reduce your risk, according to Dr Sunni Patel, from Dish Dash Deets.
The doctor explained that chronic inflammation is linked to an increased risk of cancer development.
The good news is that eating a variety of anti-inflammatory foods may help offer protection.
1. Berries
From blueberries to raspberries, berries are packed with antioxidants like anthocyanins and vitamin C, which can help reduce inflammation.
“Antioxidants help neutralise harmful molecules called free radicals, which can cause oxidative stress and trigger inflammation,” Dr Sunni said.
Furthermore, the damage to cells caused by free radicals and oxidative stress is also thought to play a role in the development of cancer.
Therefore, consuming plenty of antioxidants could help disrupt these harmful underlying processes.
2. Fatty fish
Packed with omega-3 fatty acids, fish such as salmon, mackerel, and sardines, offer more than a pleasant taste.
Dr Sunni said: “Omega-3s have been shown to reduce inflammation by influencing the production of certain inflammatory molecules.”
Therefore, the doctor recommended aiming for a 100 to 120 gram serving of oily fish at least once a week.
3. Nuts and seeds
Dr Sunni explained that almonds, walnuts, chia seeds, and flaxseeds are examples of nuts and seeds that contain healthy fats and antioxidants, helping to reduce inflammation.
Whether you snack on them or add them to your meals, you should get a handful of nuts or seeds on a daily basis.
4. Whole grains
From brown rice to quinoa and oats to whole wheat, whole grains are high in fibre and various nutrients that can contribute to lower inflammation levels.
Dr Sunni said: “Fibre can promote a healthy gut microbiome, which plays a role in immune function and inflammation regulation.”
The doctor recommended making at least half of your grain intake whole grains. “Depending on your caloric needs, this could be around three to five servings per day,” he added.