An NHS oncologist has suggested there are four foods which can be purchased that could help someone fight cancer.
In recent years, wellness trends have bloomed as people search for new ways to prolong their lifespan and reduce their risk of conditions such as cancer.
However, many experts say the key to reduce our risk of the disease is not in fancy supplements, but lies in the basics such as a healthy diet and regular exercise.
And there are some foods that are more effective at reduce one’s cancer risk than others.
According to Professor Robert Thomas, an NHS oncologist and researcher, four foods in particular could reduce our risk – tomatoes, berries, spices, and broccoli.
On why, he explained to The Doctor’s Kitchen Podcast: “What foods then enhance your gut health and then reduce inflammation so this would be phytochemical rich foods broccoli, herbs, spices, tomatoes, berries.
“They feed the healthy bacteria, improve gut health, reduce inflammation in the body and they also have anticancer benefits.
They regulate antioxidant pathways and antioxidants are the things which mop up excess, things like free radicals or other things which damage DNA, they have direct anticancer properties such as reduce excess proliferation.
“They can even do things like help the expression of certain genes which promote cancers called epigenetics. So the more of those sorts of foods you have the better.”
Broccoli
Broccoli is known to be a potent vegetable that is good for heart health, hormonal balance, and is rich in sulphur enabling it to help support the immune system.
Last year, 2024, a review published in the Nutrients journal assessed if there was a link between the consumption of broccoli and the risk of cancer.
They concluded in favour of the benefits of broccoli. They said: “From a biological perspective, the consumption of broccoli, regardless of its varieties, shows a protective and chemoprotective effect on cancer and cancer biomarkers.
“From a methodological perspective, this beneficial effect of broccoli consumption on cancer should be interpreted with caution. Cohort studies should be increased in various specific cancer types, and case–control studies showed subtle moderate heterogeneity.”
Furthermore, UCLA Health’s Vijaya Surampudi, an assistant professor, added: “With broccoli, specifically, there is a high amount of a phytochemical called sulforaphane, which is a cancer-fighting plant compound that has been linked to reducing the risks of prostate cancer, breast cancer, colon cancer and oral cancers.”
Tomatoes
Tomatoes are another well-known healthy vegetable high in vitamin C and vitamin A as well as being filled with a series antioxidants such as lycopene.
Lycopene as an anti-cancer entity was studied in the Nutrients journal in 2022. The authors concluded that whilst it had benefits, especially when it came to prostate cancer, that this depended on where the cancer was.
They said: “Most in vivo studies have confirmed the anti-cancer activities of lycopene, particularly in prostate cancer.
“Human and animal studies have confirmed the influence of lycopene on some hallmarks of cancer, but the contributions of particular mechanisms seem to depend on the tumour organ localisation.”
A study within the National Institutes of Health found consuming tomatoes could drastically reduce the risk of developing cancer by up to 40%.
While some studies have suggested there could be a link between tomatoes and anti-cancer properties, this link has not been fully established.
But on whether tomatoes can prevent cancer, Cancer Research UK said: “No, eating tomatoes does not prevent cancer.
“Some studies have looked at whether eating tomatoes might help prevent prostate cancer because they contain an antioxidant called lycopene. But there is no strong evidence that tomatoes or lycopene lower the risk of prostate cancer.”
Berries
Berries is an umbrella term to describe foods such as blueberries and acai. Again, these foods have been suggested as such because they are high in antioxidants.
A 2016 study in the Antioxidants journal concluded: "Edible berries have been demonstrated to extend chemoprevention in cancer primarily of the GI tract as well as breast and to a lesser degree of liver, prostate, pancreas and lung.
“Notably, no negative effects have been reported by berry administration, thus making it a plausible and potentially useful dietary strategy to reduce risk of cancer and help cancer patients with disease prognosis.
Spices
Spices, like berries, is an umbrella term for things like ginger, turmeric, garlic, black pepper, and others. As a result, it is important to note that different spices could have a range of different impacts on the body.
Another 2016 study, also published in the Nutrients journal, looked at whether spices overall could be used for the prevention and treatment of cancers.
The authors concluded: “In a word, spices are promising sources of adjuvant therapy of cancer. In the future, more anticancer bioactive components in spices should be separated and identified, and the mechanisms of action should be further explored.”
In common with the study authors, Cancer Research UK issued optimistic caution when it came to spices. Focussing on turmeric, they said: “Turmeric is promoted as an alternative cancer treatment. There is some evidence that curcumin, a substance in turmeric, can kill cancer cells in certain cancers. But we need more research.”
As a result, whilst experts may say that some foods can reduce a person’s risk of cancer, it is crucial to remember that no conclusive link has been established. As a result, before undertaking a dramatic dietary change, speak to your GP or doctor.
