by More than 1,000 Britons a day receive the devastating news that they have cancer. But four out of ten diagnoses could be avoided by making beneficial lifestyle choices, such as eating a healthier diet.
But what should we be eating exactly? Although no single food fights cancer, studies have consistently linked the combination included in the Mediterranean diet to a lower risk of developing stomach, bowel, breast, prostate and lung cancer.
Fruit and vegetables (at least five portions a day)
The mainly plant-based diet, based on traditional eating patterns like Spain, Italy and Greece, includes at least five portions of fruit and vegetables per day.
This provides ample amounts of dietary fiber, which may reduce the risk of bowel cancer by helping to maintain a healthy gut microbiome and by lowering the gut’s exposure to potentially harmful chemicals, says Dr Fiona Malcomson, researcher in human nutrition at Newcastle University.
“A healthy diet – packed with fruit and vegetables – can indirectly reduce our risk of developing cancer by helping us maintain a healthy body weight,” she noted.
To increase intake, Dr Malcomson recommends combining fruit, such as berries and banana, with oats or muesli for breakfast and adding them to a mixed vegetable omelette for lunch.
While berries are rich in cancer-fighting flavonoids and antioxidants, the carotenoids in dark green leafy vegetables such as kale and spinach can boost the body’s antioxidant defenses, which may help limit DNA damage. which may lead to cancer.
Pulses (at least three portions per week)
Chickpeas, lentils and beans are central to the Mediterranean diet and should be eaten at least three times a week. They are high in fiber, which may help increase levels of the fatty acid butyrate in the gut, making tumors less likely to develop.
“Pulse are a nutritious and versatile option that provides fiber and protein for meals,” says Dr Oliver Shannon, lecturer in human nutrition and aging at Newcastle University.
“They can be easily incorporated into many dinner recipes. For example, swap half of the mince in Bolognese for lentils and add beans and chickpeas to stew and curries.
“You can eat them as a snack too. For example, crunchy, roasted chickpeas or vegetable crudites with hummus (made from chickpeas and olive oil).
Nuts (at least three portions a week)
A handful of nuts three times a week is recommended, such as almonds, pine nuts and pistachios. They are high in antioxidants, which studies show can reduce cancer risk by reducing oxidative stress and DNA damage.
“Snacks can provide a great opportunity to increase intake of Mediterranean foods,” says Dr Malcomson. “For example, grab a handful of unsalted nuts (30g), such as almonds and walnuts, instead of reaching for a bag of crisps.”
Large grains (at least three portions a day)
Grains such as farro, buckwheat and barley are the cornerstone of the traditional Mediterranean diet, with three servings per day recommended.
Eating these high-fibre foods can help regulate blood sugar levels and improve insulin sensitivity and there is evidence to suggest that insulin resistance may be linked to an increased risk of cancer, says Dr Shannon.
Grain intake can be increased through simple switches. “Swap refined white varieties for cottage cheese options such as cottage cheese bread for toast or sandwiches, cottage cheese pasta and brown rice,” he says.
Fish (at least three portions per week)
“In the UK, most people have a low intake of fish, particularly oily fish such as salmon,” says Dr Malcomson. To follow the Mediterranean diet, up your intake to at least three portions a week.
Fish is rich in minerals like selenium, which may have beneficial effects on biological pathways related to cancer, such as inflammation and cell growth, she notes.
“Easy and delicious options to increase intake include a whole grain bagel with smoked salmon and cream cheese for breakfast or brunch; or baked fish with Mediterranean vegetables for a big lunch or dinner,” says Dr Malcomson.
“Canned fish also counts, and options like canned tuna are a great sandwich filler or salad topper, which can be used as a convenient ‘swap’ for red and processed meats.”
Olive oil (four tablespoons a day)
“We can easily increase our olive oil intake,” says Dr. Shannon. He recommends aiming for four tablespoons a day. Studies suggest that its cancer-protective effects stem from its high antioxidant content, which limits DNA damage.
“Consider using it in place of butter on fresh bread, drizzling over salads and pasta dishes, or using it in place of other cooking fats when roasting or sauteing,” he says.
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