Cancer is the second leading cause of death in the United States, surpassed only by cardiovascular diseases (CVD). Research shows that approximately 30-35 percent of all cancer-related deaths are linked to dietary factors. Given the anti-cancer properties of phytochemicals found in fruits and vegetables, many cancer patients are motivated to increase their intake of these healthy foods in their diet.
A mega cohort study led by Harvard University analyzed the records of more than 90,000 premenopausal women and showed that those who consumed the most fruit during adolescence (approximately three servings per day) had a 25 percent lower risk of developing breast cancer compared to those who ate the least (about 0.5 servings per day).
Similarly, research from Oxford University found an inverse relationship between fruit consumption and the risk of digestive tract cancers, including colorectal and lung cancer. Higher fruit intake was associated with a reduced likelihood of developing these types of cancer.
Fruits offer numerous health benefits that may contribute to cancer prevention.
Fruits are rich in dietary fiber, which can promote intestinal health. Research has shown that increased fiber intake during adolescence can lower the risk of breast cancer. Fruits also contain a large amount of antioxidant compounds available in plants that could protect DNA from peroxide damage.
- Dietary Fiber: Fruits are high in dietary fiber, which promotes intestinal health. Research has shown that increased fiber intake during adolescence can lower the risk of breast cancer.
- Antioxidant Compounds: Fruits are abundant in antioxidants that protect DNA from oxidative damage, thereby potentially reducing cancer risk.
Common Cancer-Preventing Fruits
Fruits play a crucial role in cancer prevention, thanks to their rich array of antioxidants, vitamins, and phytochemicals that help combat oxidative stress and promote overall health. Below are some common cancer-preventing fruits and their unique health benefits.
Grapes
Grapes are an important source of phytochemicals, particularly resveratrol, known for its powerful antioxidant properties. Research suggests that resveratrol may reduce the risk of various cancers, including those of the breast, uterus, liver, eyes, and lungs.Moreover, anthocyanins—which are water-soluble pigments that give plants their vibrant red, purple, and blue colors—found in purple grape peels have been shown to inhibit cancer cell growth in breast, colon, and liver cancers.
Strawberries
Many studies have found that the ellagic acid in strawberries can inhibit cell proliferation and has the potential to inhibit the development of cancer. Strawberries are also rich in antioxidants such as ferulic acid and anthocyanins.
Kiwi Fruit
Rich in vitamin C and diverse phytochemicals, kiwi fruit exhibits antioxidant and anti-cancer properties. A 2019 comprehensive research report pointed out that the large amount of vitamin C in kiwi can protect DNA and reduce oxidative damage, while the phytochemicals in the fruit can promote the apoptosis (death) of cancer cells.
Blueberries
Blueberries are packed with a variety of phytonutrients, including anthocyanins, ellagic acid, and catechins. Pterostilbene, the main antioxidant component in blueberries, has been linked to inhibiting the proliferation of colon, liver, and prostate cancer cells.A Harvard University study found that women who ate blueberries every week were 30 percent less likely to develop estrogen receptor-negative breast cancer, which tends to be a more aggressive type of breast cancer and is more common in younger women, than women who did not eat blueberries at all.
Guava (Psidium Guajava)
Research shows that guava is rich in antioxidants, such as vitamin C and resveratrol. Red guava also contains lycopene, which can selectively induce apoptosis of cancer cells. Animal studies show that guava extract can inhibit the growth and spread of various cancer cells.
Red Pomegranate
Extracts from red pomegranates (Punica granatum) have strong antioxidant, anti-inflammatory and anti-tumor properties. Research has demonstrated that punicalagin, a type of polyphenol, can inhibit the growth of cervical, ovarian, colorectal, thyroid, and lung cancer cells.
Black Currant
Black currants are rich in antioxidant anthocyanins and vitamin C. A serving of 50g provides (1.8 ounce) contains 90 mg of vitamin C, which is the same as the recommended daily intake for adults.Research has found that taking black currant extract can increase the number of probiotics, bifidobacteria, and lactobacilli in the intestines, and reduce the activity of enzymes linked to colorectal cancer.
Figs
According to a study published in Pharmacological Research, figs (Ficus carica) can promote tumor cell apoptosis and enhance immune function against various cancers. Compared to drugs used in chemotherapy, the anti-tumor components in figs are less toxic to healthy cells.
Raspberries
Raspberries are rich in vitamin C, ellagic acid, and anthocyanins, all of which are antioxidants and anti-inflammatory. Multiple studies have validated the protective effects of raspberries and their extracts against oral, esophageal, colorectal, and cervical cancers.In one of the studies, 27 patients with oral precancerous lesions were treated by applying freeze-dried black raspberry gel on the affected area. Results showed that 41 percent of the patients had their lesions reduced, 35 percent remained in stable condition, and 23 percent of the patients got worse. The overall results are better compared with those who used chemical based drugs, an indication that raspberries may be more useful in preventing precancerous lesions from deteriorating into cancer.
Citrus Fruits
Citrus fruits such as oranges, grapefruits, and lemons are rich in vitamin C and flavonoids. Research has shown that the flavonoids in citrus fruits have anti-cancer effects, potentially preventing various cancers, including nasopharyngeal, oral, gastric, breast, pancreatic, and lung cancers.
Rainbow Diet: A Holistic Approach
Fruits come in a motley of colors because of the different pigments they have, and each color means a different antioxidant inside. Relying on a single type of fruit is insufficient to maximize their health benefits. It is recommended to consider a “Rainbow Diet,” which is the habit of eating fruits of assorted colors and varieties, for promoting overall health and cancer prevention.
