5. Wakame
Some animal and laboratory studies suggest that consuming wakame, a type of edible seaweed, may inhibit the growth of breast, colon, and kidney cancer cells [15,16]. The success of these studies has not yet been replicated in humans, so further research is needed to determine the exact role of wakame in cancer prevention.
Wakame is also an excellent source of iodine, an essential mineral. Regarding iodine and disease prevention, studies have shown that both excess and deficiency can affect the risk of thyroid cancer [22]. Therefore, the goal should be to obtain an adequate amount of iodine through diet. Wakame contains, on average, about 42 mcg [23] of iodine per serving, which represents approximately 28% of the daily intake [24].
6. Foods rich in lycopene
There is a growing body of research suggesting that consuming foods rich in lycopene may reduce the risk of certain types of cancer, particularly prostate cancer [17]. Lycopene is a type of antioxidant in the carotenoid family that gives tomatoes, watermelons, and grapefruit their red and pink colors. Carotenoids in general have been associated with a lower risk of lung and colorectal cancer [18]. Tomatoes*, guava, watermelon, papaya, grapefruit, and cooked red bell peppers are good sources of lycopene.
*Note: Lycopene is more concentrated in processed tomato products, such as sauces and pasta, and is not degraded by cooking.
7. Foods rich in beta-carotene
Dietary carotenoids* have been linked to a lower risk of developing lung cancer; however, more research is needed to determine the effect of beta-carotene consumption through food on cancer prevention [18]. Carrots, sweet potatoes, and dark green leafy vegetables such as kale and spinach are excellent sources of beta-carotene.
*Note: Supplemental beta-carotene has not been shown to have the same effect. In fact, it may increase the risk of cancer [18]. It is always best to get beta-carotene from food.
8. Fatty fish
Some research suggests that including a few weekly servings of oily fish, such as albacore tuna, salmon, Atlantic herring, mussels, anchovies, and sardines, may reduce the risk of developing certain types of cancer. This is likely due to their high vitamin D and omega-3 fatty acid content, which are believed to reduce the risk of diseases, including cancer [19,20].
