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A healthy diet plays a major role in reducing cancer risk. Consuming foods rich in antioxidants, fiber, and essential nutrients can help protect the body from the growth of abnormal cells. Conversely, foods high in sugar, saturated fats, and chemical additives can increase cancer risk. Let’s discuss the role of nutrition in cancer prevention, recommended types of food, and dietary patterns that can be applied for a healthier life.
Cancer is one of the leading causes of death in Indonesia. According to GLOBOCAN 2020 data, there were more than 396,914 new cancer cases, with the death toll reaching 234,511 people. Cancer is more common in women, with breast cancer (16.6%) and cervical cancer (9.2%) being the most common types, while lung cancer is the deadliest for both men and women.
Various studies show that 30-50% of cancer cases can be prevented through a healthy lifestyle, including consuming nutritious foods. Proper nutrition can help strengthen the immune system, reduce inflammation, and protect cells from damage caused by free radicals.
Cancer is a disease that develops due to genetic changes and environmental factors, including diet. According to research, about 30-50% of cancer cases can be prevented through lifestyle changes, including a healthy diet.
Nutrition plays a role in cancer prevention by:
Maintaining the immune system so it can fight abnormal cells.
Reducing chronic inflammation, which often triggers cancer.
Preventing cell damage from free radicals through antioxidant intake.
Improving body metabolism, thereby reducing the risk of obesity, a major factor causing several types of cancer.
Various studies show that a healthy diet can reduce cancer risk by providing antioxidants, fiber, and bioactive compounds that protect body cells. Here are some recommended foods to prevent cancer:
Vegetables such as broccoli, spinach, carrots, tomatoes, and bell peppers contain various phytochemicals and antioxidants that can help protect the body from cancer cell growth.
Broccoli and cabbage are rich in sulforaphane, a compound proven to inhibit cancer cell growth, especially in breast and prostate cancer.
Spinach contains carotenoids and folate, which help protect cell DNA from mutating into cancer cells.
Carrots are rich in beta-carotene, an antioxidant that plays a role in reducing the risk of lung and stomach cancer.
Tomatoes contain lycopene, which has been shown to lower the risk of prostate and stomach cancer.
Eat vegetables fresh or lightly cooked to retain their nutrients.
Combine with healthy fats like olive oil for better absorption by the body.
Fruits such as berries, apples, grapes, oranges, and pomegranates are rich in flavonoids, vitamin C, and polyphenols, which help fight free radicals and protect body cells from mutation.
Blueberries and strawberries contain anthocyanins, which can inhibit cancer cell growth by reducing oxidative stress.
Apples contain quercetin, a compound with anti-inflammatory effects that can help reduce the risk of lung and breast cancer.
Red grapes contain resveratrol, which has anticancer properties and can help slow tumor growth.
Oranges and lemons are rich in vitamin C, which strengthens the immune system and helps the body fight abnormal cells.
Choose organic fruits to avoid pesticide residues that may increase cancer risk.
Eat directly or make a smoothie without added sugar.
Fiber is essential for maintaining digestive health and reducing the risk of colorectal cancer. Fiber helps accelerate waste removal from the intestines, reducing exposure to toxins on the intestinal walls.
Best sources of fiber: Whole grains, brown rice, oatmeal, legumes (lentils, black beans, kidney beans), seeds (chia, flaxseed), and leafy green vegetables. Consuming 25-30 grams of fiber per day has been proven to significantly reduce the risk of colon cancer.
Choose whole grains over refined carbohydrates like white bread or white rice.
Add legumes and seeds to your daily diet to increase fiber intake.
Fish such as salmon, tuna, and sardines are rich in omega-3 fatty acids, which have anti-inflammatory properties and can help protect the body from cancer.
Consuming fatty fish is associated with a lower risk of breast, prostate, and colorectal cancer.
DHA and EPA, the two main types of omega-3 in fish, help inhibit cancer cell growth and boost the immune system.
Choose fresh or frozen fish that is free from mercury contamination.
Eat at least two servings of fatty fish per week.
Green tea is a source of epigallocatechin gallate (EGCG), a powerful antioxidant with anticancer properties.
EGCG can inhibit cancer cell growth by preventing the proliferation of abnormal cells.
Studies show that regular green tea consumption can lower the risk of breast, prostate, and colorectal cancer.
Brew green tea for 3-5 minutes to obtain maximum benefits.
Avoid adding sugar to maintain high antioxidant levels.
Some spices contain bioactive compounds that have anti-cancer effects.
Turmeric contains curcumin, which has been proven to have anti-inflammatory and anti-cancer effects by inhibiting tumor cell growth.
Ginger contains gingerol, which can help fight inflammation and prevent stomach cancer development.
Garlic is rich in allicin, a compound with anti-cancer properties that can help boost the immune system.
Use turmeric and ginger in cooking or make herbal tea.
Crush garlic and let it sit for 10 minutes before cooking to enhance its benefits.
Not all foods are beneficial for health, especially in cancer prevention. Some foods can actually increase cancer risk if consumed excessively, mainly due to additives, unhealthy processing methods, or their effects on metabolism. Below are foods that should be limited or avoided:
Processed meats like sausages, ham, smoked meat, bacon, and corned beef have been linked to an increased risk of cancer, particularly colorectal cancer (colon cancer).
Contains Nitrates and Nitrites: These preservatives can convert into nitrosamines, which are carcinogenic compounds that damage body cells.
Excessive red meat consumption increases colon cancer risk: The World Health Organization (WHO) classifies red meat as a potential carcinogen if consumed in large amounts.
Choose healthier protein sources such as chicken, fish, or legumes.
If consuming red meat, choose lean cuts and limit portions to no more than 500g per week.
High-sugar foods do not directly cause cancer but can lead to obesity, which is a major risk factor for cancers such as breast cancer, uterine cancer, and pancreatic cancer.
Excess sugar increases insulin resistance, which can stimulate cancer cell growth.
Processed high-sugar foods often contain trans fats and preservatives, which can trigger chronic inflammation.
Soda and packaged juices with high added sugar.
Cakes, biscuits, candies, and packaged snacks.
Breakfast cereals with high sugar content.
Opt for complex carbohydrates like whole grains, sweet potatoes, and quinoa.
Use natural sweeteners like honey or dates in moderation.
Foods cooked at high temperatures, such as fried, grilled, or barbecued foods, can produce carcinogenic compounds that increase cancer risk.
Acrylamide: Forms when high-carb foods like potatoes are fried at high temperatures. This compound has been linked to kidney and ovarian cancer.
Polycyclic Aromatic Hydrocarbons (PAHs) & Heterocyclic Amines (HCAs): Produced when meat is cooked at high heat, especially direct grilling like BBQ. These compounds are associated with higher risks of stomach, pancreatic, and prostate cancer.
French fries, fried chicken, and packaged chips.
Grilled or barbecued meats cooked directly over open flames.
Overly charred or blackened grilled foods.
Use healthier cooking methods like steaming, boiling, or baking at low temperatures.
When grilling or barbecuing, use low heat and turn food frequently to reduce carcinogenic compound formation.
Excessive alcohol consumption has been linked to increased risks of liver, breast, throat, and mouth cancer.
Alcohol converts into acetaldehyde in the body, which can damage DNA and trigger cancer cell growth.
Alcohol also raises estrogen levels, increasing breast cancer risk in women.
Studies show cancer risk significantly increases if a person consumes more than one drink per day for women and two drinks per day for men.
Reduce or completely avoid alcohol consumption.
Choose healthier alternatives like coconut water, infused water, or herbal teas.
Here are some dietary patterns that can help reduce cancer risk:
Mediterranean Diet: Rich in vegetables, fruits, nuts, fish, and olive oil, proven to lower the risk of various cancers.
Plant-Based Diet: Focuses on consuming plant-based foods, which are high in antioxidants and fiber.
Limit Red Meat Consumption: Opt for healthy protein sources like fish, chicken, and legumes.
Drink Enough Water: Proper hydration helps the body in detoxification and digestion.
Nutrition plays an important role in cancer prevention. By consuming healthy foods such as leafy green vegetables, fruits, whole grains, fatty fish, and natural spices, as well as limiting processed foods and high-sugar intake, you can significantly reduce the risk of cancer.
However, even though a healthy diet can help, there is no method that can completely eliminate the risk of cancer. Therefore, having financial protection through critical illness insurance is also a precaution for the worst-case scenario.
Oona Cancer Insurance provides a cash benefit of up to Rp 500 million if you are diagnosed with cancer, allowing you to focus on recovery without worrying about treatment costs.
