The risk of pancreatic cancer can be reduced by eating this food

The pancreas is a pear-shaped organ located behind the stomach that produces both enzymes needed for digestion and hormones like insulin. This vital organ is also susceptible to cancer. Each year, more than 60,000 people are newly diagnosed with pancreatic cancer. Although there is no sure way to guarantee that you will not get pancreatic cancer in your lifetime, there are steps you can take to reduce your risk, such as eating a healthy diet.

Vegetables are essential to a healthy diet and reducing the risk of cancer, but there is one group of vegetables that stands out above the rest. “When it comes to cancer protection, cruciferous vegetables like broccoli, Brussels sprouts, kale, and cabbage are big hitters,” says Pam Hartnett, MPH, RDN. Read on to find out why dietitians recommend cruciferous vegetables to reduce your risk of pancreatic cancer.

Why cruciferous vegetables are great for reducing the risk of pancreatic cancer

They contain protective sulforaphanes

Growing up, you may not have appreciated your mother’s advice to eat your broccoli, but these tree-shaped vegetables are really good for you. Broccoli and other cruciferous vegetables are full of plant-based compounds that have been linked to lower cancer risk, including one that isn’t as available in other vegetables.

“Sulforaphane, one of the most studied compounds in cruciferous vegetables, has been shown to slow the growth of pancreatic cancer cells and even cause some to die in laboratory studies,” says Hartnett. This same sulfur-containing compound is also what gives cruciferous vegetables their unique flavor and bitterness.

So, how much of these vegetables should you eat to see the benefits? “One study found that people who ate more than three-quarters of a cup of raw cruciferous vegetables per week were (significantly) less likely to be diagnosed with pancreatic cancer than those who ate less than a quarter of a cup,” says Hartnett. That said, you don’t have to eat them raw to benefit from their anti-cancer benefits, but not all cooking methods are equal. Gentle heating methods, such as microwaving or briefly steaming, have been shown to be more effective at retaining more of this beneficial sulforaphane than prolonged cooking.

They can help control inflammation

“Chronic inflammation can create an environment more conducive to cancer development,” says Krystle Zuniga, Ph.D., RD, CSO, LD. When inflammation goes unchecked, it can damage cellular DNA and affect how cells grow and divide, a process that could lead to the growth of tumors and cancers. This is where antioxidant-rich cruciferous vegetables come in.

“Cruciferous vegetables provide vitamin C, carotenoids, and other plant compounds that can help reduce oxidative stress and inflammatory pathways,” says Zuniga. In fact, research has shown that people who consume more vitamin C have a lower risk of developing several cancers, including pancreatic cancer. Although oranges are often considered the go-to source of vitamin C, cruciferous vegetables are also an excellent source of this inflammation-controlling vitamin. Cooked broccoli, for example, provides more than 100% of the daily value of vitamin C in just 1 cup.

They provide fiber

Cruciferous vegetables also provide fiber, a nutrient associated with a lower risk of pancreatic cancer. Americans consume an average of 15 to 16 grams of fiber per day, which is well below the recommended 25 to 38 grams. Adding more cruciferous vegetables to your plate can help you close the gap between your current intake and your daily fiber goal. Just one cup of cooked broccoli provides 5 grams of fiber, while one cup of cooked Brussels sprouts contains up to 6 grams.

Other ways to reduce the risk of pancreatic cancer

In addition to incorporating more cruciferous vegetables into your meals, here are other ways to help reduce your risk of pancreatic cancer:

• Aim for a healthy weight. There is compelling evidence that excess adipose tissue increases the risk of pancreatic cancer, according to Zuniga. “Regular physical activity and a high-fiber, plant-based diet are practical ways to support weight management,” she adds.
• Limit alcohol. Research has shown that drinking more alcohol is linked to a higher risk of pancreatic cancer. “Excessive alcohol consumption can contribute to pancreatitis, or inflammation of the pancreas, which can increase the risk of pancreatic cancer,” says Debbie Bessen, MS, RD, CSO. For cancer prevention, the less alcohol you drink, the better, according to Hartnett. “If you don’t drink, there’s no reason to start. And if you do, cutting back or choosing alcohol-free options is a smart move,” she adds.
• Stop smoking. Smoking is another modifiable risk factor for pancreatic cancer, and quitting smoking is one of the most important steps you can take to protect yourself. “And if you don’t smoke, avoid second-hand smoke as much as possible. It exposes you to many of the same cancer-causing chemicals,” Hartnett adds.

Our expert opinion

No food alone can prevent pancreatic cancer, but incorporating more cruciferous vegetables into a well-balanced diet can help reduce your risk. Whether you enjoy them raw, roasted, steamed, or air-fried, these vegetables provide fiber, vitamin C, antioxidants, and plant compounds like sulforaphane that may reduce your risk of pancreatic cancer. So stock up next time you’re at the grocery store and add them to your plate this week.