Have you or someone you love been touched by cancer? If so, you’re going to want to read this to the very end. We often think of cancer as a terrifying, external invader, but the truth is far more complex and, believe it or not, more hopeful. Your body is in a constant, microscopic battle against cancer every single day, and you have the power to support its natural defenses through the foods you eat. We’re going to give you some practical, delicious tips on how specific foods can help you lower your risk of cancer. Ready? Let’s dive in. (Based on the insights of Dr. William Li)
Before we get to the snacks, it’s important to understand a little bit about the biology of cancer. Your body is made of about 40 trillion cells, and it’s constantly making copies of them. With that many copies, mistakes are inevitable. In fact, your body makes about 10,000 mistakes—or mutations—every single day. Each of these mutations has the potential to become a microscopic cancer, a tiny tumor no bigger than the tip of a ballpoint pen.
So, why don’t we all have cancer? Because your body has incredible health defense systems. One system, the angiogenesis defense system, prevents these tiny tumors from getting a blood supply, effectively starving them and keeping them small. Another system, your immune system, acts like a surveillance crew, finding these microscopic cancers and eliminating them. The critical question isn’t just “Why did I get cancer?” but rather, “How do we not get cancer more often?” The answer lies in strengthening these natural defenses. And that’s where food comes in.
Key Takeaways
- Your body naturally forms and fights microscopic cancers every day using its built-in health defense systems.
- You can support these defenses—like your immune system, anti-angiogenesis system, and DNA repair mechanisms—through your diet.
- Key strategies include lowering inflammation, cutting off a cancer’s blood supply, boosting immunity, and helping your body repair its DNA.
- Simple, tasty snacks like walnuts, dried fruits, cocoa nibs, tinned fish, and apples contain powerful bioactive compounds that help your body fight back against cancer.
1. Walnuts
That’s right, the humble walnut is a powerhouse for fighting cancer. This tree nut, with its two halves that look like little wings, is packed with compounds that support your body’s health defenses in multiple ways. Walnuts are a fantastic source of plant-based omega-3 fatty acids. These healthy fats are crucial for improving the power of your immune cells, specifically your T-cells, which are essential for hunting down and wiping out cancer cells. Think of it as giving your internal police force better equipment.
But that’s not all. Walnuts also contain a group of polyphenols called ellagitannins. When you eat walnuts, these compounds get to work. Some enter your bloodstream directly and help cut off the blood supply to tumors (an anti-angiogenic effect). Others travel down to your colon, where they become food for your healthy gut bacteria. Your gut microbiome converts these ellagitannins into new compounds called urolithins, which are then absorbed back into your bloodstream. These urolithins have potent anti-inflammatory and antioxidant effects, protecting your DNA from damage and preventing the kind of inflammation that can fuel cancer growth.
Research backs this up. A study on women with suspected breast cancer found that eating two ounces of walnuts daily for two weeks before their biopsy actually turned down the genes that promote cancer cell growth and turned up the genes that fight cancer. Another large study, the Nurses’ Health Study, found that women who regularly ate walnuts had a 19% lower risk of developing breast cancer. Walnuts have even been shown to contain substances that can kill cancer stem cells—the stubborn cells that can cause a cancer to come back after treatment.
How to enjoy them: I recommend lightly toasting walnut halves in a dry cast-iron pan over low heat until they become fragrant. Let them cool, then crush them and sprinkle them over yogurt or oatmeal. You can also make a delicious walnut pesto by substituting walnuts for pine nuts in your favorite recipe. It’s a fantastic way to get these cancer-fighting benefits into a delicious meal.
2. Dried Fruit (Figs & Apricots)
Dried fruit might not be the first thing that comes to mind for cancer prevention, but certain types, like figs and apricots, are incredibly beneficial. The key is their concentration of anti-inflammatory bioactives and dietary fiber. Chronic inflammation is like pouring gasoline on the embers of a fire; it can cause microscopic cancers to flare up and grow. The natural chemicals in fruits like apricots and figs are powerfully anti-inflammatory, helping to calm your system down.
Furthermore, these dried fruits are loaded with dietary fiber. This fiber isn’t just for regularity; it’s the preferred food for the 39 trillion healthy bacteria living in your gut. When you feed your gut microbiome well, it produces beneficial compounds called short-chain fatty acids (SCFAs). These SCFAs are absorbed into your bloodstream and have a powerful anti-inflammatory effect throughout your body.
So, by eating fiber-rich dried figs and apricots, you’re helping your gut bacteria create the very substances that lower your cancer risk. The advantage of dried fruit is convenience and concentration. It’s much easier to snack on four or five dried apricots than to eat five whole fresh ones, allowing you to get a potent dose of fiber and bioactives easily. You can take them with you anywhere for a perfect on-the-go snack.
How to enjoy them: When buying dried fruit, always check the label. Choose organic if possible, as pesticides can soak into the skin and can’t be washed off a dried product. Most importantly, make sure there is no added sugar. Excess sugar can lead to excess body fat, which itself is a source of inflammation—the very thing you’re trying to fight. Chop them up and add them to your oatmeal or yogurt, or create your own healthy trail mix.
3. Cocoa Nibs
If you’re a chocolate lover, you’ll love this one. Cocoa nibs are small bits of crushed, dried, and fermented cacao seeds—the very origin of chocolate. Before it’s turned into a sugary confection, the raw cacao seed is a concentrated source of powerful bioactives called proanthocyanidins. These polyphenols are, you guessed it, excellent at lowering inflammation.
They also play another vital role: they help your body repair its DNA. Remember those 10,000 copy-paste errors your body makes every day? The bioactives in cocoa nibs can help your body’s natural repair systems fix that damaged DNA before it can ever become a problem, directly lowering your risk of cancer at the source.
Because cocoa nibs are the precursor to chocolate, they contain all the good stuff without the additives. When you eat a chocolate bar, you’re also getting sugar, emulsifiers, and other ingredients. With cocoa nibs, you’re getting the pure, unadulterated, cancer-fighting power of the cacao bean. They have a deep, slightly bitter, chocolatey flavor and a satisfying crunch.
How to enjoy them: Cocoa nibs are incredibly versatile. Sprinkle them on your yogurt for a crunchy, flavorful topping. Add them to your morning oatmeal. If you’re a baker, try adding them to muffins for a bit of crunch and rich flavor. And of course, they are a perfect addition to the healthy trail mix we’re building with walnuts and dried fruit. You get a delicious, anti-inflammatory, DNA-repairing snack all in one.
4. Tinned Fish
I know what you might be thinking: tinned fish, like cat food? It’s time to reframe that image completely. In Mediterranean countries like Spain and Portugal, high-quality tinned seafood, known as conservas, are a delicacy. These aren’t just bland chunks of tuna in water. We’re talking about delicious sardines, mackerel, clams, or even octopus that are lightly cooked and then packed in high-quality extra virgin olive oil with herbs and spices, where they marinate and become even more flavorful.
The primary cancer-fighting benefit of these oily fish is their incredibly high concentration of omega-3 fatty acids. Omega-3s are one of the most powerful anti-inflammatory tools in your food arsenal. They also have a potent anti-angiogenic effect, meaning they help starve cancers by cutting off their blood supply.
As a bonus, they can even help ramp up your metabolism to burn away harmful body fat, which further reduces inflammation. The evidence is compelling; studies have shown that consuming omega-3s from seafood is associated with a reduced risk of liver cancer, breast cancer, prostate cancer, and even brain tumors. These conservas are an inexpensive, convenient, and delicious way to get these benefits.
How to enjoy them: Keep a stack of tinned mackerel or sardines in your pantry. For a quick, healthy, and incredibly satisfying lunch, toast a slice of sourdough bread, spread some avocado on it, and top it with the tinned fish right out of the can. Or, make a quick and healthy dinner. While some whole-grain pasta is cooking, sauté some garlic in olive oil, add the tinned fish, and toss it all together with the cooked pasta. Finish with a squeeze of lemon and some fresh pepper for a restaurant-quality meal in under 15 minutes.
5. Apples
You’ve heard the phrase, “An apple a day keeps the doctor away,” and there is real scientific truth to it, especially when it comes to cancer prevention. Like our other snacks, apples are a fantastic source of dietary fiber. This fiber feeds your gut microbiome, helping it produce those anti-inflammatory short-chain fatty acids that protect your entire body and lower your cancer risk.
But apples also contain another powerful bioactive compound, particularly in their skin, called quercetin. Quercetin is a flavonoid that acts as a potent antioxidant and anti-inflammatory agent. As an antioxidant, it helps neutralize unstable molecules called free radicals that can damage your DNA and lead to mutations. As an anti-inflammatory, it helps put out the fires that can encourage cancer growth. Studies have shown that quercetin can interfere with multiple stages of cancer development, from initiation to proliferation and metastasis. It’s a multi-talented fighter in your corner. Since you can find apples all year round, they are one of the most accessible and reliable cancer-fighting snacks you can eat.
How to enjoy them: The simplest way is the best way: eat the whole apple, skin and all, to get the full benefits of the fiber and quercetin. Slice one up and enjoy it with a handful of walnuts for a snack that combines two powerful cancer-fighters. You can also chop them into your oatmeal or add them to salads for a sweet, crunchy, and healthy boost.
Conclusion
Fighting cancer doesn’t have to be about fear or deprivation. It can be about empowerment, knowledge, and enjoying delicious, wholesome foods. By understanding how your body naturally keeps cancer at bay, you can make simple, strategic choices to support those defenses. Adding walnuts, dried figs, cocoa nibs, tinned fish, and apples to your diet is an easy and tasty way to load up on the anti-inflammatory, anti-angiogenic, and DNA-protecting compounds that raise your shields and help you beat disease from the inside out.
Source: Dr. William Li