Fighting cancer with food

Research shows the food we eat can have a profound impact on cancer: while some foods may prevent the disease, others are linked to its development. Which foods should be on your plate?

The first thing to know when you’re eating to prevent cancer is that there’s no need to purchase “special” foods, says Berna Harmse, a dietitian at Mediclinic Panorama with a special interest in oncology. Most of the food you’re probably already eating is already helping to keep you healthy, so long as you’re preparing it correctly.

“Food should be cooked, steamed, braaied, grilled or baked,” she explains, which points to one of the major characteristics of food as medicine: the closer it is to its natural state, and the less processed it is, the better. If you’re following this basic guideline, you don’t need special “cancer-preventing” supplements.

Eat the rainbow

Fruit and veg have cancer-fighting properties and Harmse says you should aim to eat four to five servings every day, favouring produce that has a high vitamin C content, such as tomatoes, citrus fruit, guavas, and foods in the cabbage family, as well as dark green and yellow veggies. In fact, she adds, try to include as much colour in your diet as possible. “You’ve probably heard the term ‘eat the rainbow’. This advice stems from the fact that the antioxidants that give fruit and veg their colours each have their own health benefits. The more varied the produce you eat, the greater variety of antioxidants you’ll consume, and the more of these benefits you’ll enjoy.”

Eating for colour also refers to the intensity of the shade, as the darker the colour of the food, the more antioxidants it contains – so go for the reddest tomato you can find.

Plenty of protein

Protein is a key part of any healthy diet, as this macronutrient maintains healthy bones and muscles. It can also play a role in helping the body recover, which is especially important for people recovering from cancer treatment. However, some protein sources, such as red meat and processed meats, have been linked to cancer, which means it’s better to limit their intake and consider alternate sources, such as chicken or soya products. Harmse also gives oily fish the thumbs up: fish like salmon, sardines and pilchards are especially recommended, because they’re also rich in heart-healthy Omega 3 fatty acids. Try to eat these at least three times a week, she advises.

Don’t forget about fibre

The role of fibre in cancer prevention is two-fold: by keeping your digestive system regular, it reduces the amount of time potentially harmful chemicals spend in the bowel. Added to this, fibre helps to maintain a stable weight – important, because obesity is a major risk factor for cancer. You can ensure you’re getting enough fibre by swapping out refined carbohydrates, like white bread, pasta, and rice, for their brown or wholewheat alternatives. Fresh fruit and veg also help, as do pulses, e.g., beans, lentils, and soya, and wholegrains such as barley and crushed wheat.

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