As you probably remember, I’m not a huge fan of “awareness” events, especially when they revolve around health issues like cancer.

You may not realize this, but enormous amounts of money have been poured into cancer research since President Nixon declared his “War on Cancer” in 1971. Yet cancer still remains our #2 killer.

Clearly, we’re dropping the ball somewhere.

While it’s true that cancer can be influenced by genetics, environmental exposures, toxins and other factors, after decades of studying nutrition and its effects on the body, I contend that diet plays a far greater role in cancer risk than most people realize.

And we know that many cancer risk factors are within our control—including what we eat, how active we are and whether we maintain a healthy weight.

Sugar is a good example of where this conversation can get oversimplified. Cancer cells use glucose for energy—as all cells do—and simply eating sugar does not mean you are directly “feeding” a tumor. But a diet loaded with added sugars and highly processed foods can contribute to excess weight and poor metabolic health, both of which are associated with increased cancer risk.

And when I’m in the grocery store, I still see people’s carts loaded with cookies, chips, boxed or frozen dinners, processed desserts and soda. Plus, the line of cars at the McDonald’s drive-thru window isn’t getting any shorter.

But here’s the good news:

Just as eating the wrong foods can contribute to an environment that promotes poor health, eating the right foods can provide your body with the nutrients, fiber, antioxidants and plant compounds it needs to help protect itself.

Here are some of the best, most delicious cancer fighters, followed by a few other cancer prevention tips and a tasty recipe.

The Best Cancer-Fighting Foods

Apples — They may not literally guarantee that you’ll “keep the doctor away,” but they’re certainly a great start! Apples provide fiber and beneficial plant compounds and can help promote a healthy gut microbiome.

Asparagus — A nutritious source of fiber, folate and glutathione, one of the body’s important antioxidants.

Berries — Some of the most antioxidant-rich foods you can eat. Their colorful plant compounds help support healthy cells and immune function.

Carrots — Rich in beta-carotene and fiber, carrots help support healthy digestion and elimination while providing antioxidant compounds that help protect cells.

Citrus fruits — Oranges, lemons, grapefruit and other citrus fruits contain vitamin C and an impressive variety of naturally occurring plant compounds being studied for their protective effects.

Cruciferous vegetables — Broccoli, cauliflower, cabbage, Brussels sprouts and their relatives contain compounds such as glucosinolates that have attracted considerable attention for their potential protective effects.

Fermented foods — Help nourish beneficial gut bacteria and support a diverse microbiome, which plays an important role in immune health and the production of beneficial compounds in the gut. Good choices include sauerkraut, kefir, yogurt, kimchi, apple cider vinegar and tamari.

Garlic — Its powerful sulfur compounds have demonstrated anti-cancer activity in laboratory research, and garlic also provides antioxidant and anti-inflammatory benefits.

Healthy fats — These help nourish your body, support healthy immune function and provide satisfying energy that can make it easier to maintain a healthy diet and weight. Good choices include olive oil, coconut oil, and real butter.

Herbs and spices — Turmeric is a standout here, with curcumin extensively studied for its anti-inflammatory properties and potential anti-cancer activity. Ginger, thyme, cayenne pepper, oregano, basil and parsley are excellent choices too.

Legumes — A major source of fiber, vitamins and minerals, beans, lentils and peas are especially valuable for colorectal cancer prevention. Research consistently links fiber-rich diets with a lower risk of colorectal cancer.

Melons — Cantaloupe and other colorful melons provide beta-carotene and other antioxidants.

Nuts — Almonds, walnuts and Brazil nuts contain healthy fats, fiber, minerals and phytosterols that make them a valuable addition to a wholesome diet.

Onions — Like garlic, onions contain sulfur compounds along with flavonoids and other antioxidants. I consider them one of the easiest protective foods to work into your diet regularly.

Organic meats — An excellent source of complete protein, vitamin B12, iron, zinc and other important nutrients that help support your body and immune health. 

Wild-caught fish — An excellent source of protein and, depending on the fish, omega-3 fats. Omega-3s help support a healthy inflammatory response throughout the body.

The important thing to remember is that no single food is going to prevent cancer.

It’s the overall pattern that matters.

Fill your diet with wholesome, nutrient-dense foods and minimize the processed stuff that provides lots of calories, sugar and refined ingredients with very little nutritional value in return.

There’s More You Can Do Too!

Eating well will put you on a sound health-supporting path, but there’s much more you can do.

Here are five of my favorite ways to put up your “No Vacancy” sign for cancer:

1) Get Enough Vitamin D

I’ve written many times about the importance of vitamin D, and for good reason.

Vitamin D plays important roles throughout your body, including supporting normal immune function, bone health and healthy cellular processes.

Research into vitamin D and cancer has produced some fascinating results. Observational studies have associated healthier vitamin D status with certain favorable outcomes, and some clinical research has suggested possible benefits involving advanced or fatal cancers. 

I consider maintaining healthy vitamin D status an important part of supporting overall health.

Your body manufactures vitamin D when your skin is exposed to sunlight, but many people don’t get adequate sun exposure year-round—especially those living in northern climates during the colder months.

If you’re unsure about your vitamin D status, a simple blood test can tell you where you stand.

For those looking for supplemental vitamin D, Optimum DK Formula with FruiteX-B provides 5,000 IU of vitamin D3 along with its nutritional partners, vitamins K1 and K2 and boron, to support healthy bones, immune function and overall wellness.

2) Have a Wholesome Diet of Real Foods

There’s simply no getting around this one.

Major cancer organizations themselves recognize diet, excess body weight and physical inactivity as important modifiable cancer risk factors.

So if you exist primarily on processed stuff and fast food, it’s time to change that.

Do most of your grocery shopping where the wholesome foods are located—fresh vegetables and fruits, meats, poultry and fish, eggs and quality dairy—then venture into the aisles for healthy staples like beans, nuts, olive oil and spices.

Your food should nourish your body, not merely fill your stomach.

And drive right past the drive-thru.

3) Make Turmeric Part of Your Routine

Long used as a spice in Indian cuisine and a staple of Ayurvedic medicine, turmeric root has emerged as a health-enhancing superstar thanks largely to its antioxidant and anti-inflammatory properties.

Curcumin, one of turmeric’s best-known active compounds, has been extensively studied in laboratory and clinical research for its potential effects on inflammation, cellular signaling and numerous aspects of health.

I’m a huge believer in using herbs and spices generously in your food, and turmeric is one of the best.

But the amount you get from food can vary considerably.

Our Optimal Turmeric Blend provides 750 mg of turmeric along with black pepper fruit extract to enhance its absorption and support a healthy inflammatory response.

4) Get Regular Exercise

This is another big one.

Regular physical activity is associated with a reduced risk of several cancers. It also helps you maintain a healthy weight, improves metabolic and cardiovascular health, supports healthy digestion and elimination and helps your body function the way it was designed to.

Make the time for it.

You don’t need to become a marathon runner or spend two hours at the gym every day, either.

Walk briskly. Lift weights. Ride a bike. Swim. Garden. Dance around your kitchen if that’s what you enjoy.

Just get your body moving regularly.

5) Reduce Stress

Chronic stress affects your entire body. It can disturb sleep, affect digestion, influence the gut microbiome and make it harder to maintain the healthy habits that support your physical and emotional well-being.

So do what you need to do to reduce unnecessary stress in your life.

Regular exercise is one of the best stress reducers there is, but you can also try infrared sauna, prayer, acupuncture, meditation, spending time outdoors or adopting a pet if you’re an animal lover.

And turn off the mainstream news once in a while too.

The constant stream of fear, division, outrage and sensationalism that comes through our televisions and phones isn’t doing your stress level any favors. Seek out information thoughtfully, question what you hear, and calmly draw your personal conclusions.

Prevention Matters

No one can promise you that eating perfectly, exercising and doing everything “right” will guarantee that you’ll never develop cancer.

But that doesn’t mean our choices are powerless.

We know that many cancer risk factors are modifiable. What you eat matters. Whether you move your body matters. Maintaining a healthy weight matters. Avoiding tobacco and excessive alcohol matters. 

And I believe we should be talking about those things as loudly as we talk about awareness.

You can’t control every risk factor you were born with or everything you encounter in the environment.

But you can control what you put on your plate today.

You can take a walk.

You can nourish your gut.

You can take better care of your body.

So rather than waiting until disease appears to become concerned about your health, start supporting it now.

Put out your “No Vacancy” sign—and do what you can to make your body a place where good health can thrive.

To your health,

Sherry Brescia

P.S. Here is an easy and tasty side dish featuring gut-loving, fiber-rich legumes!

Corn and Black Bean Salad

Serves: 8

Salad

1 can white beans, rinsed and drained (Navy, cannellini and Great Northern all work well, organic is best)
1 can black beans, rinsed and drained (organic is best)
1 1/2 cups fresh, or frozen and thawed corn, or 1 can (again, organic is best!)
2 medium Roma tomatoes, diced
1/3 cup chopped red onion or shallot
3 tablespoons minced fresh cilantro
2 garlic cloves, minced

Dressing

2 tablespoons apple cider vinegar
2 tablespoons olive oil
1 teaspoon lime juice
1 tablespoon sugar
1/4 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon pepper

Combine salad ingredients in a large bowl.

Whisk together dressing ingredients in a small bowl and pour over salad. Toss to combine and enjoy!