Cancer is a second leading cause of death worldwide and occurs due to genetic and epigenetic irregularities. The epigenetic components refer to how various factors like nutrition, environment, culture, lifestyle, medications, exposure to toxins, physical activity, age, gender and family medical history influence the expression of genes. Researchers have shown the importance of nutrition in the prevention of various types of cancers like colon, breast, and prostate cancer. Nutrition also improves the health, quality of life, and life span of individuals with cancer.

Superfoods are those foods which have the ability to fight against cancer by boosting the immunity of individuals. They are rich in antioxidants. Also, these foods have abundant quantities of phytochemicals that may help in the prevention of cancer. Majorly, superfoods include vegetables and fruits. Various types of phytochemicals present in fruits and vegetables protect cells from harmful chemicals from the environment. They also prevent cell damage and mutations. Hence, consumption of plenty of fruits and vegetables, and whole grains are important for cell growth, liver detoxification, anti-inflammatory potential and reduction of oxidative stress to prevent cancer. They are also helpful in dealing with side-effects due to chemotherapy used for treating cancer patients.

The following are some examples of the superfoods that can be included in the diet of a healthy individual to prevent the risk of cancer and can also be included in cancer patients to reduce the progression of cancer :

Guava

Guava contains lycopene, an antioxidant which is protective against bone, lung, and prostate cancers.

Flaxseed

Flaxseed and its oil consist of lignans and essential omega-3 fatty sources that protect people from breast cancer.

Turmeric

It has curcumin constituents that can inhibit breast, gastrointestinal, lung, and skin cancer cells due to its antioxidant potential.

Blueberries

Blueberries are rich in vitamins, minerals and antioxidants that can be helpful in the prevention of breast cancer by restricting the growth and spread of various forms of breast cancer.

Broccoli

It contains sulforaphane, which has the ability to detoxify harmful substances from our body and protects us from cancers of the prostate, lung, colon, breast, bladder, liver, neck, head, mouth, esophagus, and stomach. Another important chemical present in broccoli is indole-3-Carbinol, which can alter estrogen metabolism and protect against hormone-dependent cancers like breast, cervix, and prostate cancer.

Garlic

The World Health Organization (WHO) recommends that adults should consume approximately one clove of garlic daily to promote good health and that may stop the formation of cancer-causing substances and kill cancer cells of stomach, colon, esophageal, pancreatic and breast cancers.

Tomatoes

It contains lycopene, a powerful antioxidant that helps to reduce the risk of prostate, breast, lung, and endometrial cancer by boosting the immune system.

Berries

Strawberry, blueberries, cranberries, and raspberry extracts are rich in antioxidants (vitamin C, flavonoids, anthocyanins, and ellagic acid) and slow the growth of cancer cells in the skin, bladder, lung, esophagus and breast.

Carrots

It contains a disease-fighting nutrient, β-carotene, that has an antioxidant property and it may protect cell membranes from toxin damage and slow the growth of cancer cells of the breast, cervical, mouth, pharynx, larynx, esophagus, and stomach.

Spinach

Spinach is rich in lutein and zeaxanthin, carotenoids that remove free radicals from your body which are responsible for damage to your body. These phytochemicals are rich in dark green leafy vegetables and could protect against cancer of the mouth, esophagus, stomach, ovarian, endometrial, lung, stomach, and colorectal cancer.

Whole Grains

Whole grains are helpful in improving digestive health as they are rich in fibre, carbohydrates, phytochemicals, vitamins, and minerals. Whole grains contain phytochemicals such as lignans (antioxidant) and saponins that can act as cancer fighting agents, which could stop cancer cells from multiplying and inhibit growth of tumors, especially in colorectal cancer.

Soy

Soy contains a phytochemical known as isoflavones that has anti-cancer properties such as soy milk or tofu can be taken to reduce the risk of cancer.

Note : Super food for one medical condition may not be better suited for another medical condition, so it is always advisable to consult the onco dietitian to guide on including super foods in your regular diet. For example there are few side effects such as constipation, diarrhoea, digestive upsets caused when consuming too much soy products. Only a dietitian can guide you on personalised super food preference.

REFERENCES :

1. Divella R, Daniele A, Savino E, Paradiso A. Anticancer Effects of Nutraceuticals in the Mediterranean Diet: An Epigenetic Diet Model. Cancer Genomics Proteomics. 2020; 17(4): 335-50.
2. Arumugam T, Sona CL, Maheswari MU. Fruits and vegetables as Superfoods: Scope and demand. J. Pharm. Innov. 2021; 10: 119-29.
3. Proestos C. Superfoods: Recent data on their role in the prevention of diseases. Current Research in Nutrition and Food Science Journal. 2018; 6(3): 576-93.
4. From turmeric to mushrooms: Five superfoods that show cancer-fighting properties | Lifestyle News,The Indian Express.