5 foods linked to lower cancer risk, shared by Harvard-trained gastroenterologist

Health benefits of broccoli sprouts: These are packed with sulforaphane, a compound that activates detox and antioxidant pathways (Image: Canva)

• Cancer rates rising in young adults, not just elderly
• Dr Sethi lists 5 foods linked to lower cancer risk
• Recommended: purple sweet potatoes, broccoli sprouts, kiwis, green tea, beans

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Most think that cancer is a disease of ageing, but its increasing incidence in young adults suggests that this is no longer the case. While advanced age continues to be a dominant factor, the early onset of the disease presents a different story that requires looking beyond diagnosis, intervention, and treatments.

Lifestyle choices are often overlooked but play a crucial role when it comes to cancer prevention. Choosing the right foods is one of them. To create more awareness, Dr Saurabh Sethi, a Harvard-trained gastroenterologist, shared five foods linked to lower cancer risk, adding that he encourages his patients to eat them regularly.

Also read | Diet tips: Best foods to fight cancer naturally, from papaya to brown rice, more

5 foods to reduce cancer risk

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A post shared by Saurabh Sethi MD MPH | Gastroenterologist (@doctor.sethi)

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Purple sweet potatoes

Purple sweet potatoesare rich in anthocyanins, an antioxidant linked to reduced inflammation and cellular damage. Lab studies show that they may help slow colon cancer cell growth. More colour implies they have more protective compounds.

Broccoli sprouts and micro greens

These are packed with sulforaphane, a compound that activates detox and antioxidant pathways. They contain 20-100 times more precursors than mature broccoli. Even a small serving gives plenty of nutrition.

Kiwis

Kiwis pack all the goodness you expect from a fruit. They are packed with vitamin C, fibre, and polyphenols. Studies show that kiwis improves DNA protection and antioxidant status when consumed regularly. They are particularly good for those with digestion issues, as they promote bowel regularity and prevent constipation.

Also read | Cancer prevention starts in your kitchen: Follow this oncologist-approved diet plan to reduce cancer risk

Green tea

Green teais rich in compounds like EGCG. These not only aid fat loss and improve heart health, but also support tumour-suppressing pathways. Many studies suggest drinking green tea regularly helps lower cancer risk. Matcha is even better, as it has a higher concentration of antioxidants and bioactive compounds.

Beans

Most adults need 25-38 g per day but fail to meet the requirement. But even half a cup of beans provides 7 to 8 gm of fibre. Higher fibre intake is linked to lower colorectal cancer risk. This means feeding your microbiome helps protect your colon.

Dr Sethi concluded, “Cancer prevention isn’t one superfood. It's a daily pattern.” Consuming anti-inflammatory foods and those rich in fibre is essential. Ultimately, what you eat, along with consistency, matters.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.