Can what you eat really prevent cancer? Expert answers

Food isn’t just fuel — it can be your strongest weapon against cancer. “What you eat daily can either trigger disease or help prevent it,” says Dr. Sunitha N, Dietician at Vasavi Hospitals, saying that the right mix of antioxidants and anti-inflammatory foods will play a very important role in preventing cancer. At the end of every meal after digestion free radicals are released in the body. These are minus ion molecules which can damage DNA also. However, the antioxidants found in fresh fruit, vegetables, turmeric, and garlic neutralize them. All these are superfoods rich in antioxidants and other compounds that fights inflammation and oxidative stress,” she notes.

The expert stresses that food planning is vital. “Vegetarian diets are often more beneficial because they’re rich in Fiber and antioxidants, while non-vegetarian food, especially processed meat like sausages can contain harmful toxins such as nitroso compounds and inorganic toxins such as lead. Simple meals like idli, dosa, and sambar rice can still produce free radicals after digestion, so balancing them with antioxidant-rich vegetables is essential.

“Choice of food is very important as you know what we eat, what we are. Timing of the food also matters. Every time we cant skip breakfast and have during lunch time because that can lead to acidity. Age-related cancers like prostate or ovarian cancer are linked to inactivity and poor diet. “It is essential that senior citizens should always do light exercise for at least half an hour daily or even simple breathing exercises like pranayama will keep the body and mind to be active and this will definitely boost metabolism,” said Dr Sunitha.

The power of superfoods
Cruciferous vegetables like cauliflower contain sulfur compounds that help remove free radicals, while tomatoes are rich in lycopene — a powerful antioxidant. “Cooked tomatoes release more lycopene than raw ones, but avoid eating tomato seeds with Palak leaves frequently as they may cause kidney stones,” she warns.

Garlic, rich in allicin, boosts immunity and reduces inflammation. “A small clove of raw garlic swallowed daily with water can work wonders,” she adds. Beans, loaded with phytochemicals, help prevent colon cancer, while citrus fruits like lemons and oranges, high in vitamin C, strengthen the immune system and enhance iron absorption. Dr Sunitha said, "I would recommend consumption of healthy oils like sesame, olive, and groundnut as they contain unsaturated fats that protect the heart. “Avoid hydrogenated fats like Dalda as they increase the risk of heart attacks.:" Turmeric is also very helpful as it contains curcumin which is a compound known for its anti-inflammatory and antioxidant properties. “Mixing 1/4th teaspoons of turmeric in warm milk and two pinch of pepper powder daily can support immunity and reduce cancer risk,” she added.

Building healthy habits early
A balanced meal should include fiber rich foods, curd, or buttermilk for better digestion. “Don’t relay only on carbohydrates. Include fruits like papaya and apples that are rich in vitamins and fiber,” she advises. Dr Sunitha emphasizes maintaining an ideal body weight, as obesity increases the risk of various cancers by putting excess strain on organs. “If constipation isn’t treated, it can lead to colon cancer. Every health issue should be addressed early — never neglect symptoms,” she warns. Her takeaway is simple yet powerful: “Healthy eating habits must start early — even a three-year-old can learn good food practices. There’s no age limit to start eating right because the food you choose today decides your health tomorrow.”