Prevent cancer: Include berries, garlic, turmeric and other superfoods in daily diet to reduce risk

Including superfoods in your diet is a proactive way to lower the risk of cancer and boost your overall health. (Image: Canva)

Our current lifestyle, high levels of pollution, dietary preferences, and other socioeconomic factors are leading to rising cancer rates in India. A recent report by Apollo Hospitals has termed India the “cancer capital of the world." While women are susceptible to breast and cervical cancer, lung cancer rates are increasing for both men and women, exacerbated by smoking and high pollution levels.

Including these superfoods in your diet is a proactive way to lower the risk of cancer and boost your overall health. Certain foods, rich in vitamins, antioxidants, and anti-inflammatory properties, can play a crucial role in cancer prevention, and these have been backed by the Harvard T.H. Chan School of Public Health.

Here’s a list of seven powerful superfoods that may help you keep cancer at bay:

Berries

Berries like blueberries, strawberries, and blackberries are packed with antioxidants, particularly anthocyanins and flavonoids. These compounds help neutralise free radicals, which can damage cells and lead to cancer. Their high fibre content also supports digestive health.

Key benefit: Fight oxidative stress and inflammation, both linked to cancer development.

How to include: Add to smoothies, yoghurt, or oatmeal for a delicious and nutritious boost.

Cruciferous vegetables

Broccoli, cauliflower, Brussels sprouts, and kale are all cruciferous vegetables that contain cancer-fighting compounds like sulforaphane and indole-3-carbinol. These substances support detoxification processes and help inhibit the growth of cancer cells.

Key benefit: Promote detoxification and inhibit cancer cell growth.

How to include: Steam or stir-fry these vegetables as part of your meals or add them to salads.

Garlic

Garlic is known for its potent anti-inflammatory and antioxidant properties. Regular consumption of garlic may enhance immune function and prevent the proliferation of cancer cells.

Key benefit: Boost immune function and combat inflammation.

How to include: Add raw or cooked garlic to soups, sauces, or marinades.

Green tea

Green tea has been studied for its anticancer properties. It helps reduce inflammation and inhibits the growth of cancer cells.

Key benefit: Inhibit cancer cell growth and reduce inflammation.

How to include: Drink 1-2 cups of green tea daily or add matcha powder to smoothies.

Tomatoes

Tomatoes are enriched with antioxidants and are linked to a reduced risk of prostate cancer and other cancers. Cooking tomatoes and using them in sauces and soups enhances their benefits.

Key benefit: Lycopene helps protect against prostate and other cancers.

How to include: Include fresh or cooked tomatoes in your meals regularly.

Turmeric

Turmeric has been used extensively in India for its anti-inflammatory and antioxidant effects. The spice can reduce the risk of various cancers by inhibiting cancer cell growth.

Key benefit: Anti-inflammatory properties inhibit cancer cell growth.

How to include: Add turmeric to curries, and soups, or take curcumin supplements.

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Leafy greens

Spinach, Swiss chard, and arugula are examples of leafy greens rich in vitamins, minerals, and antioxidants. These greens contain carotenoids and flavonoids that help reduce oxidative stress and lower cancer risk.

Key benefit: Antioxidants in leafy greens help fight cancer-causing free radicals.

How to include: Use them in salads, smoothies, or as side dishes. Foods like garlic, turmeric, berries, and tomatoes can be especially beneficial in reducing the risk of cancer, while also supporting overall health. While no single food guarantees cancer prevention, eating a variety of these powerful foods regularly is a step toward a healthier, cancer-fighting lifestyle.

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