By Tammy Ngamkron


Cancer is one of the main fatal diseases in modern society. To decrease the risk of having cancer, we should pay close attention to the causes and look at ways to protect ourselves. The prominent causes of cancer are genetics, smoking, poor diet and not having an active lifestyle.


So how can we avoid cancer?

We can avoid cancer by avoiding food that increases the risk, such as processed meat like bacon, sausage, lunch meats and hot dogs. Choose fish, poultry or beans rather than red meat. Avoid tinned foods and ones that contain a lot of preservatives. Avoid too many omega 6 fatty acids which can cause liver cancer.


How can we protect against cancer?

We can protect against the risk of developing cancer by:

  • Staying at a healthy weight
  • Being physically active on a regular basis
  • Focusing on plant-based foods


Foods that help prevent cancer are rich in Vitamin C, Beta-carotene, and Lycopene, which, according to research, protect DNA from damage.


Apple has anti-inflammatory and antioxidant properties that help lower the risk of cancer. The apple peel is the most nutritious.

Blueberries have great antioxidant power, which is known to decrease free radical damage to DNA. They also stimulate the self-destruction of mouth, breast, colon and prostate cancers.

Broccoli has a potent compound,  sulforaphane, that boosts the body’s protective enzymes and flushes out cancer-causing chemicals. It also targets cancer stem cells—those that aid in tumour growth.

Brussels Sprouts, Green Cabbage, Cauliflower, White Turnip, Kale, Green Collard decrease inflammation, one of the dominant factors of cancer. Beta-carotene promotes cell communication that helps control abnormal cell growth.

Cherries are a good source of fibre, vitamins and potassium. The dark red colour is best for antioxidant properties.

Cranberries are high in fibre and vitamin C. They are very high in antioxidants and cell studies have found they have properties to decrease the growth of several types of cancer.

Tomatoes and Grape fruit contain lycopene, which lowers the risk of prostate cancer.

Green Tea contains potent antioxidants. Green Tea has been shown to slow or completely prevent cancer development in colon, liver, breast and prostate cells and lung, skin and digestive tissues.

Winter Squash Pumpkins decrease the chances of skin cancer related to exposure from sun.

Walnuts consuming an ounce of walnuts a day helps with breast cancer, colon tumor and prostate cancer. The regular consumption of walnut also decreases the amount of damage to DNA.

Beans black and navy beans significantly reduce colon cancer because a diet rich in legumes increases levels of the fatty acid butyrate, which has protective effects against cancer growth.

Garlic phytochemicals in garlic have been found to halt the formation of nitrosamines, carcinogens formed in the stomach (and in certain conditions, the intestines) when you consume nitrates, a common food preservative.



  • A diet rich in vitamin D and a low percentage of high calorie foods helps fight breast cancer.
  • Dried tomatoes or tomatoes slow cooked in olive oil is an effective way to get more Lycopene.
  • Maintain a diet high in raw vegetables, citrus fruit and allium vegetables such as onion, leek and garlic etc. Foods with high levels of carotenoids and vitamin C help in fighting stomach cancer.
  • Include fibre in your diet for healthy bowel movements and detoxification.
  • Regular exercise is important to boost immunity and avoid metabolic disorders.
  • Nuts are good for controlling bad cholesterol. Walnuts, almonds and pistachios are good for diabetics and hypercholesterolemia.
  • Fruits and vegetables provide necessary antioxidants, vitamins and minerals. They also help neutralise oxidative stress within the body and avoid ageing.
  • Allow your body a regular detox through green and herbal teas.


Tammy Ngamkron is an interior designer and hospitality specialist. She is passionate about cooking and studying the health benefits of food. She has experienced the loss of several people around her from cancer and her aspiration of writing this article is to provide people with the knowledge of how to live well and not to be careless about their health.


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