Many people look for expensive treatments or lifestyle hacks to reduce cancer risk, but according to Dr Sudipto De, some of the most powerful cancer-fighting ingredients are already in everyday Indian kitchens. In a social media post shared on September 9, the surgical oncologist highlighted five common foods, haldi (turmeric), tomatoes, tulsi (holy basil), amla (Indian gooseberry), and spinach, that are rich in compounds like curcumin, lycopene, eugenol, vitamin C, and folate. These ingredients not only support overall health but also help lower the risk of several cancers. As Dr De notes, “Your kitchen isn’t just for cooking; it’s a pharmacy for cancer prevention.”

Everyday Indian kitchen foods that can help lower cancer risk

Haldi (turmeric)

Turmeric, or haldi, is a staple in Indian cooking and is renowned for its active compound curcumin. Curcumin is well-studied for its anti-inflammatory and antioxidant properties, and research suggests it may play a role in preventing and managing cancer. According to Dr De, curcumin is not only prescribed for general health benefits but is also recommended to support cancer prevention in individuals at risk. Regular inclusion of haldi in curries, soups, and beverages can help harness its therapeutic properties naturally. Beyond prevention, curcumin is being studied for its role in improving outcomes for cancer patients by modulating cellular pathways involved in tumor growth.

Tomatoes

Tomatoes are rich in lycopene, a powerful antioxidant that has been associated with a reduced risk of certain cancers, including prostate and stomach cancer. Lycopene helps neutralise free radicals and prevent oxidative damage to cells, a key factor in cancer development. Dr De highlights tomatoes as a simple yet effective ingredient to incorporate regularly in the diet. Cooking tomatoes, as in traditional Indian curries or sauces, can actually increase the bioavailability of lycopene, making it easier for the body to absorb and benefit from this nutrient.

Tulsi (Indian basil)

Tulsi, also known as holy basil, is revered in Ayurveda and modern research alike for its medicinal properties. One of its key compounds, eugenol, exhibits potential anti-cancer effects, particularly against breast cancer. Dr De recommends tulsi for its antioxidant, anti-inflammatory, and immune-boosting benefits. Tulsi can be consumed as a tea, added to soups, or used fresh in cooking. Incorporating tulsi into the daily diet not only supports overall health but may also provide protective benefits against certain cancers, making it a simple preventive measure in everyday nutrition.

Amla (Indian gooseberry)

Amla is a rich source of vitamin C and phytophenols, which provide strong antioxidant activity. According to Dr De, amla can help reduce the risk of lung and breast cancers. The high vitamin C content combats oxidative stress, while the phytochemicals support immune function and cellular repair. Amla can be consumed fresh, as juice, or in powdered form added to meals or smoothies. Regular consumption of this superfruit supports detoxification and strengthens the body’s defenses, illustrating how a simple kitchen ingredient can have a profound impact on cancer prevention.

Spinach and leafy greens

Leafy greens, such as spinach (saag), are packed with folates, fibre, and other protective compounds. Dr De notes that these nutrients may help reduce the risk of colon and pancreatic cancers. Folate is essential for DNA repair and synthesis, which helps prevent mutations that can lead to cancer. A large study funded by the World Cancer Research Fund found that higher levels of folate in the diet can reduce the risk of colorectal cancer by 9%. Additionally, the fibre content in leafy greens supports digestive health and aids in maintaining a healthy gut microbiome, both of which are linked to lower cancer risk. Including spinach in daily meals, whether in curries, stews, or salads, provides a practical and powerful approach to cancer prevention.

Everyday cancer prevention starts in the kitchen

Dr Sudipto De emphasises that cancer prevention does not require exotic or expensive “superfoods.” Instead, many ordinary ingredients already found in Indian kitchens, haldi, tomatoes, tulsi, amla, and spinach, offer substantial protective benefits. By incorporating these foods into daily meals, individuals can take proactive steps toward lowering cancer risk.“So next time you feel like eating out, take a look in your kitchen,” Dr De advises. “These are normal, everyday foods that can help prevent cancer. Prevention starts with what you put on your thali.” Simple dietary choices, rooted in traditional Indian ingredients, can be a cost-effective and accessible way to support long-term health and cancer prevention.Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition or lifestyle change.Also Read: 6 fruits and veggies that are often more nutritious and healthier when frozen