Ovarian cancer is a silent killer of women across the world. Globally, it is the 8th most common cancer affecting women. Its deadly nature is caused by its confusing, vague, and often overlooked symptoms that are mistaken for other conditions. Also, there is currently NO screening test for it.
Contrary to popular belief, pap smears DO NOT assess for ovarian cancer. When a diagnosis is finally made, it is often very advanced. Although it primarily occurs in women over the age of 55, young women can and do get ovarian cancer.
There are many foods, that when consumed regularly, can help prevent ovarian cancer. Below, I provide and describe this list of 8 foods that can reduce ovarian cancer risk.
PLEASE NOTE: This information is for educational purposes only. It is not medical advice, and does not replace medical guidance from your physician or other healthcare provider.
Prevalence of ovarian cancer
- On average, 1 out of every 75 women will develop ovarian cancer in their lifetime
- The American Cancer Society estimates that roughly 22,000 American women are diagnosed yearly
- Of those diagnosed, 14,000 will pass away from it
- Actual prevalence could be higher as ovarian cancer is considered a “silent disease”
Risk factors
- Genetic susceptibility
- Personal and/or family history of breast, ovarian, or colon cancer
- Certain chronic conditions such as endometriosis, and/or diabetes
- Being over the age of 40 (median age of diagnosis is 63)
- Experienced fertility challenges, don’t have children, or had children after the age of 35
- Started menstruating at an early age, or went through menopause later in life
- Toxic chemical exposures, such as from talcum powder or menstrual products
- Smoking, and/or drinking large amounts of alcohol
- Hormone replacement therapy post menopause
- Being overweight or obese
Signs and symptoms
- Abdominal bloating and/or tenderness
- Pelvic and/or back pain
- Irregular periods
- Pain during sex
- Fatigue
- Increased need to urinate
- Digestive issues such as heartburn, constipation, gas, indigestion, or nausea
- Lack of appetite
- Quick fullness after eating
- Unintentional weight loss or gain
*Early stages of ovarian cancer may have no signs or symptoms
Screening and diagnosis
Pap smears cannot detect ovarian cancer. This is a common misconception. Annual physical and rectal/pelvic exams from your OB-GYN and PCP are important screening methods that can possibly detect early and late stage ovarian cancer. Diagnostics include CT scans, pelvic and transvaginal ultrasound, MRI, as well as surgical laparotomy and laparoscopy.
Tumor marker blood tests are also used but are not relied upon exclusively to make a diagnosis. It’s vital to remember that there is no screening test available that can spot ovarian cancer. This reality, paired with its broad and vague physical symptoms, means that only 20% of ovarian cancer cases are caught at an early stage.
Most ovarian cancers are found on accident, or when looking for something else. Thus, most women are diagnosed when it has progressed to later stages. Less than 50% of women with ovarian cancer live past 5 years post-diagnosis.
Knowledge is power when it comes to ovarian cancer. Like knowing symptoms, risk factors, and your own body. If you feel unwell or if something feels off, it’s important to trust your intuition, and to have a conversation with your primary care provider. If they do not listen to you or validate your experiences, please find a healthcare provider who will.
Foods that can help prevent ovarian cancer
When eaten regularly and in the right amounts, the following foods can potentially stop ovarian cancer from developing in the first place. Food is a powerful ally in reducing cancer vulnerability. It’s even more potent when combined with other health behaviors like stress management, physical activity, getting enough quality sleep, and keeping up-to-date with medical visits.
Ginger
Ginger keeps ovarian cancer at bay by destroying cancer cells similar to how chemotherapy treatment would.
- Aim for consuming at least one teaspoon of fresh ginger, or 1/2 teaspoon of dried ginger per day
Belgian endives
Red Endive (Radicchio)
Belgian endives contain kaempferol, a phytochemical that kills ovarian cells in two ways. First is on contact, and second is through starvation by cutting off the creation of blood vessels they use to sustain themselves. Kaempferol is also found in broccoli, spinach, and kale.
- 3 cups of Belgian endive a week can slash ovarian cancer risk by up to 75%!
Tomatoes, and tomato juice
Tomatoes and tomato juice cut the risk of ovarian cancer by up to 60%, largely thanks to the phytochemical lycopene. Cooked is better than raw when it comes to tomatoes as the heat helps release the lycopene from its cells, making it easier for us to absorb.
- Strive to consume a 1/2 cup of cooked tomatoes, or 8 ounces of tomato juice at least 5 days per week
Onions
Onions stave off ovarian cancer with their plethora of cancer-fighting phytochemicals. Red onions have 60% more phytonutrients than other types of onions. Eat them raw or lightly sautéed to preserve their anticancer activity.
- Enjoy at least a 1/2 cup daily for maximum benefit
Ground flax seeds
Flax seeds are a rich source of lignans, which are powerful anticancer compounds. Furthermore, flax detoxifies harmful types of estrogen, that can promote ovarian cancer cell growth. It is also rich in ALA, or plant-based omega-3 fatty acids, that work to squelch any ongoing inflammation.
- Include 1-2 tablespoons of ground flax seeds per day, in meals or snacks
Green Tea
Drinking green tea daily protects DNA from damage that could result in cancer. What’s more is that it can repair DNA damage that has already happened.
- Drinking 2-3 cups per day has been shown to reduce the risk of ovarian cancer by 46-64%
Whole soy foods such as tofu, tempeh, and edamame
These foods contain isoflavones, which are phytoestrogens that exert anticarcinogenic activity. These isoflavones modulate estrogen synthesis, protect cells from binding with harmful types of estrogen, and help make destructive types of estrogen inactive.
- Try to consume 2-4 servings per week of whole food soy sources
Zucchini blossoms
Male Zucchini flower
Zucchini flowers contain spinasterol, a phytosterol that can kill ovarian cancer cells. These beautiful blooms build immunity, and can protect DNA from mutating. They can be grown in a home garden, or can be found in supermarkets and local farmer’s markets during the summer months.
