Nourishing your health: Diet and nutrition factors for cancer prevention

By Mayo Clinic staff

Compelling evidence shows that generous amounts of fruits and veggies as part of a healthy diet may lower the risk of chronic diseases like diabetes, heart disease and certain types of cancer. Eating a nutritious diet and adopting beneficial behaviors have the power to decrease the possibility of developing cancer.

Risks from foods and beverages

Alcohol use

Alcohol use is linked to an increased risk of cancer as the third most modifiable lifestyle factor. Research shows that less than one drink of any type of alcohol per day increases the risk of common cancers like breast, head and neck and esophageal cancers.

Decreasing alcohol consumption lowers your cancer risk.

Processed and red meat

Research shows diets with more than 18 ounces of red meat weekly can increase your cancer risk. Processed meats like hot dogs and deli meat should be limited or avoided entirely.

Consuming moderate amounts of red meat provides a good protein, iron, zinc and vitamin B12 source. The recommended intake should be limited to 12–18 ounces of red meat per week, divided into three or more portions.

Also, cooking meats at high temperatures or charring them can create harmful chemicals that may raise cancer risk.

Sugars and sweeteners

Although research hasn't shown a direct link between eating sugar and cancer risk, eating too much sugar over time can lead to obesity, which is a known risk factor for cancer. Also, research suggests that higher amounts of added sugars can lead to insulin resistance, as well as elevated insulin levels and insulin-like growth factor-I (IGF-I). These factors may all increase the risk of cancer.

Diet and nutrition

Focus on eating a diet rich in fruits and veggies, legumes, nuts and seeds, lean meats, low-fat dairy products and whole grains. Most foods have functional components, such as antioxidants,, omega-3 fatty acids and polyphenols. Functional foods, also known as superfoods, work to decrease damage caused by inflammation and oxidation. Oxidation is a natural process that leads to cell and tissue damage and may contribute to some diseases.

Over the years, research has revealed the true power of plant-based nutrition to decrease the risk of certain types of cancer. As research continues to reveal, there isn't a single food that protects you from cancer. It's a cumulative approach of overall diet choices, exercise and other lifestyle factors.

Aim to eat a variety of fruits, veggies, whole grains, legumes, nuts and seeds to maximize the benefits of a cancer-preventive diet. The more variety and color you add to your plate meals, the more you improve your overall health.

Grace Fjeldberg is a Mayo Clinic Health System registered dietitian nutritionist in Mankato, Minnesota.

Learn more

Learn more about nutrition and healthy eating and using diet to lower cancer risk.

Also, read these articles:

• Cancer prevention: 7 tips to reduce your risk
• Beyond weight loss: Bariatric surgery may reduce cancer risk
• Excess body weight, alcohol and tobacco: How lifestyle can affect your cancer risk

A version of this article was originally published on the Mayo Clinic Health System blog.