Cancer Diary: Foods That Protect Against Cancer: What to Eat, How Often, and Why It Matters
If the first post was about risk, this one is about resilience. Food can’t guarantee cancer prevention, but certain dietary patterns consistently lower risk across populations. Think of these foods as your body’s “anti‑inflammatory, antioxidant, DNA‑repair‑supporting” toolkit. 1. Cruciferous Vegetables Examples: broccoli, cauliflower, cabbage, kale, Brussels sprouts Protective against: breast, colorectal, lung, prostate Why: Sulforaphane boosts detoxification enzymes Indoles help regulate estrogen metabolism How often: 3–5 servings per week Lightly cooked or raw for maximum benefit 2. High‑Fiber Foods Examples: whole grains, beans, lentils, fruits, vegetables Protective against: colorectal cancer (strongest evidence), breast cancer (moderate evidence) Why: Fiber feeds gut bacteria that produce butyrate, a cancer‑protective compound Speeds transit time, reducing exposure to carcinogens How often: Aim for 25–35 grams per day One high‑fiber food per meal 3. Berries Protective ag...