If you’re looking to lower the chances of cancer coming back, incorporating certain foods into your diet can be a helpful step. Some foods are packed with natural compounds that can support your body in ways beyond just basic nutrition. These foods, which are known as functional foods, may help reduce inflammation, boost your immune system, and promote healthy cell function—all things that can play a role in lowering the risk of cancer recurrence. While no food can replace medical treatments, adding these healthy, functional foods to your meals can be a great way to support your overall well-being. Here’s a list of some of the best foods to consider.

Cruciferous Vegetables

Benefits: Cruciferous vegetables contain compounds like sulforaphane and indoles. These compounds help detoxify harmful substances, reduce inflammation, and may inhibit cancer cell growth.

Examples: Broccoli, cauliflower, kale, Brussels sprouts, cabbage, and bok choy.

A wide range of vegetables is ideal and at least three cups of vegetables a day, including one cup of cruciferous, one coloured and one green leafy. There are four major reasons why vegetables are critical to good health;

1. Vegetables provide a wide range of nutrients including key minerals such as calcium, magnesium and potassium.
2. Vegetables are a good source of fibre for gut flora. The benefits of adequate fibre are significant as it feeds beneficial strains of bacteria in our gut.
3. The fibre in vegetables which assist the body in processing our hormones down a less proliferative pathway.
4. The fibre in vegetables results in a slow release of energy, which assists in maintaining blood sugar and a healthy weight range. Being significantly overweight or obese increases your risks.

In addition to vegetables a couple of serves of whole grains daily in the form of good quality sourdough or brown rice is also useful in terms of ensuring adequate fibre.

Berries

Benefits: Berries are rich in antioxidants like anthocyanins and ellagic acid, which help combat oxidative stress and inflammation, both of which are linked to cancer development and recurrence. Berries also contain fiber, which supports digestive health.

Examples: Blueberries, strawberries, raspberries, and blackberries.

The polyphenols in fruit, like grapes, apples, pears , cherries and berries has been shown to be protective against many chronic diseases. Polyphenols are a component of plants that serve to protect them from ultraviolet radiation or infections. They are considered natural antioxidants.

Fish (Rich in Omega-3s)

Benefits: Omega-3 fatty acids have anti-inflammatory properties and may help reduce cancer cell growth. They are also associated with a reduced risk of recurrence in certain types of cancer, such as breast and prostate cancer.

Examples: Salmon, mackerel, sardines, and anchovies.

A small amount of protein such as fish, meat or plant protein at each meal is essential for repair post surgery and treatment but also provides stable blood sugar. Ideally a palm size , palm width portion is sufficient. Wherever possible consider including plant based sources of protein , such as chickpeas, lentils and tempeh, nuts and seeds.

Nuts and Seeds

• Examples: Walnuts, almonds, flaxseeds, chia seeds, and sunflower seeds.
• Benefits: Nuts and seeds provide healthy fats, antioxidants, and fiber, which help reduce inflammation and support overall health. Walnuts, in particular, are rich in ellagic acid and omega-3 fatty acids.

Nuts and seeds make an ideal snack to include daily as they are a powerhouse of nutrition with the benefit of incorporating healthy fats as well as essential minerals like zinc. A snack is considered the size of ten almonds – literally a small handful!

Green Tea

• Benefits: Green tea contains catechins, especially epigallocatechin gallate (EGCG), which have been shown to inhibit cancer cell growth and promote apoptosis (cell death in cancer cells). It also has anti-inflammatory properties and supports metabolism.

The ideal amount of green tea is 2-3 cups a day preferably organic leaf tea. If you are sensitive to caffeine then make up a pot and then refresh it as the second pot will still have a good level of the EGCG but will not have as much caffeine.

For more support with your diet and minimising recurrence risk you can book an appointment in person at Elemental Health with Christine Pope on 02 80840081 or online via our app.