Esophageal cancer occurs when cancerous cells develop in the esophagus, the tube that carries food from your throat to your stomach. The disease is often diagnosed at an advanced stage and has a low survival rate.

However, some risk factors are controllable, such as smoking, alcohol consumption, and diet.

Research has shown that certain foods can reduce the risk of esophageal cancer. Adding these foods to your diet can help keep your esophagus healthy and lower your risk of esophageal cancer.

1. Fruits and Vegetables

Fruits and vegetables are rich in vitamins, minerals, and fiber, making them essential for good health. They also contain antioxidants, which can help prevent damage to DNA and reduce the risk of cancer.

Studies have shown that people who eat more fruits and vegetables have a lower risk of esophageal cancer. Some of the best fruits and vegetables to include in your diet are:.

Oranges and other citrus fruits
Tomatoes
Berries such as strawberries and raspberries
Leafy greens like spinach and kale
Cruciferous vegetables such as broccoli and cauliflower

2. Whole Grains

Whole grains such as whole wheat bread, brown rice, and oatmeal are an excellent source of fiber. Eating more fiber can help prevent constipation and promote a healthy digestive system. It can also reduce the risk of esophageal cancer.

A study published in the American Journal of Clinical Nutrition found that people who ate more whole grains had a 17% lower risk of esophageal cancer than those who ate less.

3. Lean Proteins

Protein is essential for building and repairing tissues in the body. However, some sources of protein can increase the risk of esophageal cancer.

Fatty meats and processed meats such as bacon and sausage should be avoided or limited in your diet. Instead, choose lean sources of protein such as:.

Skinless chicken breast
Fish
Beans
Tofu

4. Green Tea

Green tea has been shown to have many health benefits, including reducing the risk of cancer. It contains antioxidants called catechins, which can help prevent damage to cells and DNA.

A study published in the American Journal of Epidemiology found that people who drank at least one cup of green tea a day had a 46% lower risk of esophageal cancer than those who didn’t drink green tea.

5. Garlic and Onions

Garlic and onions are members of the allium family of vegetables. They contain compounds that can help prevent cancer, including esophageal cancer.

Studies have shown that people who consume more garlic and onions have a lower risk of developing esophageal cancer. Including these foods in your diet is an easy and tasty way to reduce your risk.

6. Berries

Berries are packed with nutrients and antioxidants. They contain compounds that can help prevent cancer and other chronic diseases.

A study published in the Journal of Agricultural and Food Chemistry found that berries can help reduce the risk of esophageal cancer.

The study found that the compounds in berries can prevent the growth of cancerous cells and induce the death of cancer cells in the esophagus.

7. Turmeric

Turmeric is a spice that has been used for centuries in traditional medicine. It contains a compound called curcumin, which has powerful antioxidant and anti-inflammatory properties.

Studies have shown that turmeric can help prevent and treat cancer, including esophageal cancer.

8. Nuts and Seeds

Nuts and seeds are a nutritious snack that can help reduce the risk of esophageal cancer. They contain healthy fats and antioxidants, which can help prevent cancer.

A study published in the International Journal of Cancer found that people who ate more nuts and seeds had a lower risk of esophageal cancer.

The study found that people who consumed nuts or seeds at least twice a week had a 24% lower risk of esophageal cancer than those who didn’t eat nuts or seeds.

9. Yogurt

Yogurt is a probiotic food that can help promote a healthy gut. It contains beneficial bacteria that can help prevent cancer and other chronic diseases.

A study published in the Journal of the National Cancer Institute found that people who ate more yogurt had a lower risk of esophageal cancer.

The study found that people who consumed at least one serving of yogurt per week had a 19% lower risk of esophageal cancer than those who didn’t eat yogurt.

10. Dark Chocolate

Dark chocolate is a delicious treat that can also be beneficial for your health. It contains antioxidants called flavonoids, which can help prevent cancer.

A study published in the Journal of Nutrition found that people who consumed more cocoa, the main ingredient in chocolate, had a lower risk of esophageal cancer.

The study found that people who consumed the most cocoa had a 50% lower risk of esophageal cancer than those who consumed the least cocoa.

Conclusion

Esophageal cancer is a serious disease with a low survival rate. However, there are steps you can take to reduce your risk, such as avoiding tobacco and alcohol and including the foods mentioned above in your diet.