Nutrients for Cancer
Learn about 30 nutrients that affect our risk of cancer and which foods supply them.
Cancer is a group of diseases characterized by the uncontrolled growth and spread of abnormal cells in the body. Normally, cells grow, divide, and die in a regulated manner. However, in cancer, genetic mutations disrupt this process, causing cells to grow uncontrollably and evade the body’s natural defenses. These abnormal cells can form tumors, invade nearby tissues, and spread (metastasize) to other parts of the body through the bloodstream or lymphatic system.
Cancer can originate in nearly any part of the body, with different types classified based on their tissue of origin. Some cancers, like leukemia, do not form solid tumors but instead affect the blood and bone marrow. Cancer risk is determined by a combination of genetic, environmental, and lifestyle factors, and while some risk is inherited (i.e., specific gene mutations that increase risk of certain cancer types), most cancer incidence occurs due to an accumulation of mutations acquired over a lifetime. Early detection and preventive measures can significantly improve survival rates and treatment outcomes.
While research bases for less common cancers are still developing, there has been some amazing discoveries and studies completed on the most common cancer types, which have culminated in treatment, lifestyle supports, and alternative therapies that have been shown to improve outcomes.
This article explains the links between cancer risk and 30 different micronutrients (including some with complex relationships to cancer risk, so not straightforwardly just decreasing risk across the board)—including specific vitamins, minerals, amino acids, and fatty acids. This long list of nutrients is not meant to imply that you should track or optimize each one individually. Rather, it illustrates the value of nutrient-dense, diverse eating patterns, which naturally provide these nutrients by emphasizing a wide variety of mostly whole foods. For my best resource on what this looks like day-to-day, I recommend grabbing a copy of my book, Nutrivore. And for a structured program to help you improve diet quality while quitting diet mentality, check out my Nutrivore90 Online Course. I also want to be clear that while a nutrient-dense diet is associated with a lower risk of developing many types of cancer, nutrition cannot eliminate cancer risk, nor should these nutrients be viewed as treatments for cancer.
In addition, cancer risk is influenced by many factors beyond food alone, including genetics, age, environmental exposures, infections, hormone status, body weight, physical activity, smoking, alcohol consumption, sun exposure, and chance. A nutrient-dense diet can meaningfully reduce the risk of many cancers and support overall health, but it is not a guarantee, a cure, or a moral safeguard.
So, let’s actually start with causes of and risk factors for cancer in general and the most common cancer types, to create the appropriate context for our review of the nutrients that lower occurrence.
Predominant Cancer Types in the United States
Cancer remains one of the leading causes of death in the United States. According to the American Cancer Society (ACS) and Centers for Disease Control and Prevention (CDC), the most common types of cancer in the U.S. include breast cancer, lung cancer, prostate cancer, colorectal cancer, and skin cancer. These cancers have varying risk factors and strategies for prevention and early detection.
Breast cancer is the most commonly diagnosed cancer in women, with about 300,000
