By Lizzie Streit, MS, RDN, LD

There are many factors that influence cancer development, some of which remain unknown, but a growing body of evidence suggests diet plays a role. In particular, molecules called antioxidants may prevent or slow down cancer. 

Since certain foods contain antioxidants, you may be wondering if there’s any research to support eating an antioxidant-rich diet for cancer prevention. Read on to learn more about how antioxidants work and the low-down on antioxidants from food versus supplements. 

Antioxidants and Free Radicals 

To understand antioxidants, it’s important to know about free radicals first. Free radicals are chemicals that can be highly reactive in the body and harm cells. Although they are the natural result of normal bodily processes, too many free radicals that accumulate over time can cause cell damage. For example, environmental toxins from cigarette smoke and heavy metals may lead to abnormally high levels of free radicals. Ongoing cellular damage from free radicals is thought to contribute to cancer development. 

Antioxidants help neutralize free radicals and prevent or slow down related damage. The body can produce some antioxidants on its own but gets others from dietary sources. For example, beta-carotene (a precursor to vitamin A) and vitamins C and E, found in a variety of foods, act as antioxidants.  

Food vs. Supplements 

It seems logical that eating an antioxidant-rich diet would therefore prevent cancer development by neutralizing any damage from free radicals. In reality, it’s probably not that simple. While a healthy diet that includes food sources of antioxidants may help prevent cancer, no specific diet or food is known to completely prevent or cure cancer. 

That being said, eating antioxidant-rich foods is a good place to start if you are interested in potentially cutting your cancer risk. Antioxidant-rich foods are also pillars of an overall healthy diet and should be included in any fresh meal plan aimed at improving health. Fruits, vegetables, and other plant foods are excellent sources of antioxidants. Tomatoes, carrots, leafy greens, and citrus fruits contain vitamin C and beta-carotene. Vitamin E can be found in wheat germ, avocados, nuts, and seeds. Other compounds that act as antioxidants are abundant in herbs, spices, chocolate, and green and black teas. 

Antioxidant supplements, on the other hand, are not necessarily recommended. Not only have most studies on their use in cancer prevention found no evidence that they work, some studies suggest they may actually lead to tumor growth or worse outcomes when taken by patients who already have cancer. Instead of searching for a magic pill, focus on enjoying a balanced diet full of plant foods instead! 

Note from Healthy For Life Meals: You’ll see many antioxidant-rich foods on our menus, including plenty of fruits, vegetables, nuts and seeds, and other plant foods. Order today for next week, and let us help you improve your diet!