Olive Oil

Olive oil is loaded with health benefits so it’s no wonder it’s one of the staples of the Mediterranean diet.

Several studies have even found that a higher intake of olive oil may help protect against cancer.

One massive review made up of 19 studies showed that people who consumed the greatest amount of olive oil had a lower risk of developing breast cancer and cancer of the digestive system than those with the lowest intake

Another study looked at the cancer rates in 28 countries around the world and found that areas with a higher intake of olive oil had decreased rates of colorectalcancer .

Swapping out other oils in your diet for olive oil is a simple way to take advantage of its health benefits. You can drizzle it over salads and cooked vegetables, or try using it in your marinades for meat, fish or poultry.

Garlic

The active component in is allicin, a compound that has been shown to kill off cancer cells in multiple test-tube studies

Several studies have found an association between garlic intake and a lower risk of certain types of cancer.

One study of 543,220 participants found that those who ate lots of Allium vegetables, such as garlic, onions, leeks and shallots, had a lower risk of stomach cancer than those who rarely consumed them

A study of 471 men showed that a higher intake of garlic was associated with a reduced risk of prostate cancer

Another study found that participants who ate lots of garlic, as well as fruit, deep yellow vegetables, dark green vegetables and onions, were less likely to develop colorectal tumors. However, this study did not isolate the effects of garlic 

Sweet potatoes

Sweet potatoes have a lower GI than white potatoes. This makes them a great alternative for people with diabetes, as they release sugar more slowly and do not raise blood sugar as much.

Sweet potatoes are also a great source of:

• fiber
• vitamin A
• vitamin C
• potassium

People can enjoy sweet potatoes in a range of ways, including baked, boiled, roasted, or mashed. For a balanced meal, eat them with a source of lean protein and green leafy vegetables or a salad.

Cinnamon

Cinnamon is well-known for its health benefits, including its ability to reduce blood sugar and ease inflammation

In addition, some test-tube and animal studies have found that cinnamon may help block the spread of cancer cells.

A test-tube study found that cinnamon extract was able to decrease the spread of cancer cells and induce their death

Another test-tube study showed that cinnamon essential oil suppressed the growth of head and neck cancer cells, and also significantly reduced tumor size

An animal study also showed that cinnamon extract induced cell death in tumor cells, and also decreased how much tumors grew and spread

Including 1/2–1 teaspoon (2–4 grams) of cinnamon in your diet per day may be beneficial in cancer prevention, and may come with other benefits as well, such as reduced blood sugar and decreased inflammation.