Antioxidants have gained significant scientific attention in recent years because of their potential health benefits, particularly in the prevention of cancer and tumors. Antioxidants play a crucial role in neutralizing unstable molecules and minimizing oxidative stress. In this article, we will explore the preventive effects of antioxidants against cancer and what you can do to increase your daily intake of these powerful molecules.
Oxidative stress, caused by particles called “free radicals,” plays a significant role in cancer development.
Free radicals are produced from both internal and external factors like poor diet, pollution, smoking, genetics, and sun exposure.
Antioxidants found in food have been shown to reduce the risk of developing certain types of cancer.
Colorful fruits and vegetables have high levels of these powerful antioxidants. To ensure you get enough, aim to eat at least 5 different colors of the rainbow each day.
Antioxidants protect the body from oxidative stress, a driving force behind inflammation and diseases like cancer. Eating a diet high in antioxidant rich foods could potentially protect you from developing certain types of cancers. Keep reading to learn more about oxidative stress, antioxidant’s relationship to cancer, and how eating the right foods could help lower your risk for cancer.
Oxidative stress and cancer development
Antioxidants are a diverse group of compounds that neutralize the damaging effects of free radicals. Free radicals are unstable molecules that are produced during both normal metabolic processes and in response to environmental factors (such as smoking, sun exposure, pollution, radiation, and poor diet). When the body produces free radicals faster than the body can detoxify them, it can cause oxidative stress. This oxidative stress can lead to cellular damage and contribute to the development of various diseases, including cancer.
Oxidative stress can damage DNA, proteins, and lipids, disrupt cellular signaling pathways, and promote inflammation, all of which can contribute to the initiation and progression of cancer (as well as other disease states). Long-term oxidative stress may also impair the immune system's ability to destroy malignant cells, increasing cancer risk.
Antioxidants and cancer prevention
Now that we know damaging environment/poor diet → free radicals → oxidative stress → cancer, let’s discuss how antioxidants can potentially slow or even stop this pathway.
Antioxidants have the power to neutralize the free radicals that cause oxidative stress. When you can limit oxidative stress and lower the activity of these damaging free radicals, you can potentially lower your risk for developing certain cancers. This is why antioxidants are so powerful! Similar to the way sunscreen protects you from radiation from the sun, antioxidants work internally to protect you from the damaging effects of free radicals and oxidative stress.
Numerous in vitro studies have shown the potential of antioxidants in preventing cancer and tumor growth. Antioxidants such as vitamins C and E, carotenoids (precursors to vitamin A), and flavonoids have shown protective effects by scavenging free radicals. These protective effects include reducing DNA damage, inhibiting tumor cell proliferation, and inducing cell death in cancer cells.
Antioxidant vitamins and some phytochemicals selectively induce apoptosis in cancer cells but not in normal cells and prevent angiogenesis and metastatic spread, suggesting a potential role for antioxidants as adjuvants in cancer therapy.Integrative Cancer Therapies
Antioxidants not only induced cell death (apoptosis) in cancer cells, but they protected healthy/normal cells and prevent the spread of any existing cancer cells!
Exceptions to the rule
Antioxidants can be very powerful in preventing oxidative stress, but the response to antioxidants varies depending on an individual's genetic makeup, lifestyle factors, and disease state. Some studies have suggested that antioxidants may be more effective in populations with specific genetic polymorphisms or in individuals exposed to high levels of oxidative stress. In other words, antioxidants may not help everyone to the same degree.
Nuanced differences in both genetics and biochemistry impact how each individual person responds to antioxidants. It’s important to keep in mind research is somewhat limited and more studies need to be conducted in order to better understand the relationship between antioxidants and cancer prevention.
Foods high in antioxidants
It is important to note that antioxidant intake through a balanced diet, rich in colorful fruits, vegetables, whole grains, and legumes, has consistently shown to protect against certain cancer development. The synergistic effects of antioxidants (and other bioactive compounds) present in these foods may contribute to their cancer-preventive properties.
The most comprehensive Antioxidant Food Database, shows that plant-based foods introduce significantly more antioxidants into [the] human diet than non-plant foods, <…> plant based categories, fruits, nuts, chocolate, and berries have 5 to 33 times higher mean antioxidant content than the mean of meat products.Nutrition Journal
In addition to plant foods containing higher antioxidant levels than animal products, this database also found that “most of the spices and herbs analyzed have particularly high antioxidant contents” as well.
Combinational use of various kinds of antioxidants distributed in foods, e.g., mixture of carotenoids and flavonoids, seems to be effective methods for cancer prevention.Biofactors Journal
It’s clear that eating a diet high in colorful plant foods and flavored with a rich array of herbs and spices will ensure you get your daily dose of antioxidants.
Here is a list of foods highest in antioxidants:
|Blackberry, blueberry, raspberry, strawberry, cranberry, goji berry, elderberry, cherries, pomegranates, citrus, apples, prunes, plums.
|Dark leafy greens, carrots, sweet potato, asparagus, broccoli, brussel sprouts, artichokes.
|Walnuts, pecans, Brazil nuts, chia seeds, flaxseeds.
|Clove, cinnamon, mint, basil, cayenne, oregano, rosemary, sumac.
|Red beans, pinto beans, kidney beans.
|Coffee, dark chocolate/cacao.
The role of antioxidants in preventing cancer is complex. Evidence suggests that maintaining an antioxidant-rich diet and reducing oxidative stress both contribute to cancer prevention. Continued research is necessary to gain a deeper understanding of the relationship between antioxidants and cancer prevention for improved public health strategies. In the meantime, you can increase your daily intake of antioxidants by aiming to eat at least 5 colors of the rainbow each day in the form of colorful fruits, vegetables, and other plant foods. You can use your food as potential cancer prevention medicine!
- Antioxidants. Redox Potential of Antioxidants in Cancer Progression and Prevention.
- Antioxidants. Dietary Strategies by Foods with Antioxidant Effect on Nutritional Management of Dyslipidemias: A Systematic Review.
- Antioxidants. Antioxidant Therapy in Cancer: Rationale and Progress.
- National Center for Complementary and Integrative Health. Antioxidants: In Depth.
- Nutrition Journal. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide.