Reduce Your Cancer Risk by Eating This Way, New Study Reveals

Nearly 106,000 Americans are diagnosed with colon cancer every year, ranking as the third most common cancer worldwide. For men, the risk of developing this type of cancer is one in 23, and for women, one in 25, but new research suggests that diet could play a positive role in reducing this risk. A new study found that those who ate more healthy plant-based foods such as whole grains, vegetables, and legumes showed a 22 percent lower risk of colon cancer –– also referred to as colorectal cancer –– in contrast to those eating less plant-based foods.

Researchers from Kyung Hee University in South Korea published the new research in the medical journal BMC Medicine. To better understand the role of healthy food in cancer prevention, the research team examined a population of 79,952 American men and compared the level of healthy plant-based foods in their diets. The data was collected from Hawaii and Los Angeles to the Multiethnic Cohort Study between 1993 and 1996.

“Although previous research has suggested that plant-based diets may play a role in preventing colorectal cancer, the impact of plant foods’ nutritional quality on this association has been unclear,” Jihye Kim, one of the study’s authors, said in a statement. “Our findings suggest that eating a healthy plant-based diet is associated with a reduced risk of colorectal cancer.”

This research aimed to understand how healthy and unhealthy plant-based foods affect the risk of colon cancer. Participants in the study marked their consumption of healthy plant-based foods such as legumes, whole grains, and vegetables or unhealthy plant-based foods such as fruit juices, added sugars, and refined grains. With this information, the researchers compared the data to cancer registries from the beginning of the study to 2017.

“We speculate that the antioxidants found in foods such as fruits, vegetables, and whole grains could contribute to lowering colorectal cancer risk by suppressing chronic inflammation, which can lead to cancer,” Kim said.

The results revealed that the risk of colorectal cancer differed by race and ethnicity. Among white men, healthy plant-based diets were associated with a 24 percent lower cancer risk, whereas Japanese American men only showed a 20 percent reduced risk. The researchers did not note significant links between plant-based diets and colorectal cancer for Native Hawaiian, Latino, or African American men.

"We suggest that the association between plant-based diets and colorectal cancer risk may have been strongest in Japanese American and white men due to differences in other colorectal cancer risk factors between racial and ethnic groups,” Kim said. “However, further research is needed to confirm this.”

The researchers noted that they did not find significant associations between the nutritional value of plant-based foods and the reduction of colorectal cancer risk among the American women populations.

“As men tend to have a higher risk of colorectal cancer than women, we propose that this could help explain why eating greater amounts of healthy plant-based foods was associated with reduced colorectal cancer risk in men but not women,”

This study joins a growing portfolio of research that shows that upholding a healthy plant-based diet is essential to minimizing cancer risks. This October, another study revealed that eating plant-based can protect your body from several digestive cancers including liver, esophageal, gastric, and colorectal. Gastrointestinal cancers account for 35 percent of all cancer-related deaths worldwide, but reducing meat and dairy consumption can help upkeep digestive health.

Giving up meat can help lower your risk of cancer by 14 percent, according to another study. Research has indicated that eating red and processed meats regularly correlates not only with an increased risk of digestive cancers but also prostate cancer, showing a 29 percent increased risk for those eating processed meats.

Research shows that healthy plant-based diets packed with whole grains, legumes, and vegetables can lead to reduced risks of colorectal risks for men when compared to diets full of unhealthy plant-based foods defined by refined grains, added sugar, and fruit juices.

For the latest plant-based happenings, check out The Beet's News articles. 

Here are the best foods to eat on repeat, to boost immunity and fight inflammation. And stay off the red meat.

Your body does not produce vitamin C, which means you need to get it daily to have enough to create healthy collagen (the building blocks for your skin and healing).The recommended daily amount to shoot for is 65 to 90 milligrams a day, which is the equivalent of one small glass of orange juice or eating a whole grapefruit. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it's easy to get your fill.

Want even more vitamin C, add red bell peppers to your salad or pasta sauce. One medium-sized red bell pepper contains 152 milligrams of vitamin C, or enough to fulfill your RDA. Peppers are also a great source of beta carotene, a precursor of vitamin A (retinol). How much beta carotene do you need a day: You should try to get 75 to 180 micrograms a day which is the equivalent of one medium bell pepper a day. But a red pepper has more than two and a half times your RDA for vitamin C so eat them all winter long.

Broccoli may be the most super of superfoods on the planet. It's rich in vitamins A and C as well as E. The phytochemicals in it are great for arming and strengthening your immune system.How much lutein should you eat in a day: There is no RDA for lutein, but experts say get at least 6 milligrams.

Garlic isn't just a great flavor-enhancer, it's essential for your health. Garlic’s immune-boosting properties are tied to its sulfur-containing compounds, such as allicin. Allicin is thought to improve your immune cells' ability to fight off colds and flu, and viruses of all kinds. (Smelling more garlic on the subway? It could be smart coronavirus management.) Garlic also has anti-microbial and anti-viral properties thought to fight off infections. How much should you eat in a day: The optimal amount of garlic to eat is more than most of us can fathom: Two to three cloves a day. While that may not be doable, realistically, some people take garlic supplements to get 300-mg dried garlic in a powdered tablet.

Ginger is another ingredient that has super properties when it comes to fighting off illness. It has been shown to decrease inflammation, which can help if you get swollen glands or a sore throat or any inflammatory ailment. Gingerol, the main bioactive compound in ginger, is a relative of capsaicin, and is responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant benefits.How much should you eat a day: Most recommendations land on 3–4 grams of ginger extract a day, or up to four cups of ginger tea, but no more than 1 gram a day if you are pregnant. Some studies have linked high dosages to an increased risk of miscarriage.

Spinach is not only packed with vitamin C but also antioxidants and beta carotene, both of which give your immune system the healthy boost it needs to fight off invaders. Don't overcook your spinach, since the more it's cooked the less active the antioxidants will be. If you eat it raw or lightly steamed you'll keep more of the nutrients intact.How much should you eat a day: Aim for 1 cup fresh spinach or 1/2 cup cooked per day, but this is the right moment to try the raw or slightly wilted approach. Order warm or wilted spinach salad when you go out, or make it yourself with olive oil, pine nuts, and vegan parm.

Vitamin E in almonds will help ward off colds and flu and is key to your immune system humming along. It’s a fat-soluble molecule, meaning it requires the presence of fat to be absorbed, so nuts are the perfect package for E to make it into your system.How much should you eat in a day: A half-cup serving, or 46 whole, shelled almonds, provides almost 100 percent of your RDA of vitamin E. Almonds are great for you but they don't come with a "free" pass, since 1/4 cup is a serving and has 162 calories, so double that for your RDA and you're eating about 325 calories. Throw them into smoothies instead.

This highly pigmented spice is known for its anti-inflammatory qualities. How it helps immunity? It decreases exercise-induced muscle damage. Tumeric bolsters the immune system by stimulating antibody formation and people with auto-immune diseases are told by their doctors to take 500 mg of curcumin daily to reduce inflammation and stave off soreness.How much should you eat in a day: Try adding extra Tumeric to your diet during periods of stress or during flu season. Or take 500-2,000 mg of curcumin to help fight inflammation and power up your immune system.

Green tea has high levels of EGCG, (epigallocatechin gallate) a hard-working antioxidant that is known to boost immune function. Green tea is steamed so the EGCG is still active when you drink it.Green tea also contains L-theanine, an anti-oxidant which appears to help in the production of T-cells in your body, the killer  L-theanine may aid in the production of germ-fighting compounds in your T-cells.How much green tea should you drink in a day: The optimal amount is three to five cups in a day, but most people won't get to that level. Any amount is better than nothing. Swap out a usual beverage daily for green tea could improve your health.

Papaya delivers over twice your recommended daily amount of vitamin C in one fruit. It also contains an enzyme called papain that has anti-inflammatory effects -- and inflammation is one factor in most illnesses, so avoiding it can help your body fight off bacterial infections like sinusitis.Papayas contain potassium, vitamin B, and folate, which is a powerful cell rebuilder. Exactly how folic acid works to build immunity is linked to its role in protein synthesis, and researchers think that any mechanism in which cells proliferate can be affected (which is why it's critical for pregnant women). People who are folate-deficient have compromised immune systems.How much folate should you eat a day: Whether you are pregnant or not, folate (vitamin B9) is a great vitamin to keep your cells healthy and strong. The recommendation is 400 micrograms a day, or get it from legumes, spinach, papayas, and avocados.

Kiwis are full of folate, vitamin K, vitamin C, and potassium. These vitamins in combination work in the body to build healthy cells, fight infection and keep your immune system humming along. Vitamin K deficiency is rare but when people don't have enough they suffer from weak bones and compromised immune systems. The inflammation system in the body is also dependent on vitamin K, especially your killer T cells that mobilize and fight cancer and other diseases.How much should you eat in a day: Vitamin K is one of the unsung heroes of the body. Women should get 90 micrograms a day, and men should have 120 micrograms.

Sunflower seeds are especially healthy since they provide phosphorus, magnesium and vitamin B-6 as well as vitamin E. Your immune system needs vitamin E to function at full throttle. You can also get vitamin E from avocados and spinach and broccoli.How much should you eat in a day: Anywhere from 1 ounce (30 grams) per day to a healthy handful is considered healthy, but because they are high in sodium you might want to refrain from eating the entire bag. The raw seeds have 204 calories per quarter cup.

The nutrients in miso -- which is a soybean paste that has been fermented with salt and a koji starter -- boosts immune system function by delivering healthy probiotics to the gut, making your microbiome healthier. How does Miso benefit your immune system?  It is a "sirt" food, which are foods that contain high levels of ‘sirtuins’ or proteins that regulate cells and activate metabolism. A diet high in sirts is believed to lead to weight loss, increased wellness and longevity.How much should you eat in a day? Researchers believe that consuming one bowl of miso soup per day, as is the tradition in Japan, lowers the risks of breast cancer. Other than its high sodium content there is no reason to stay away from miso with all its varied health benefits. We say cheers to that.