Good news: You don’t need expensive supplements or imported superfoods to reduce cancer risk. Many cancer-protective foods are already part of everyday meals in Zamboanga — **affordable, accessible, and science-backed.**
1. Malunggay (Moringa) — “Village Superfood”
Science says: Malunggay leaves contain quercetin, chlorogenic acid, and antioxidants that help reduce inflammation and oxidative stress — two major factors in cancer development.
Best ways to eat:
- malunggay soup
- ginisang malunggay
- add to arroz caldo or tinola
2. Turmeric (Luyang Dilaw)
Turmeric contains curcumin, one of the most studied natural compounds in cancer prevention.
- anti-inflammatory
- may inhibit growth of cancer cells in lab studies
- supports immune system
Use in: chicken curry, rice dishes, or as turmeric tea.
3. Fresh Fish (Tamban, Galunggong, Bangus, Salmon if available)
Science says: Fish rich in omega-3 helps lower inflammation and supports heart health. Diets high in fish are linked to lower colon and breast cancer risks.
Best ways: grilled, paksiw, tinola, or steamed.
4. Coconut (Gata, Buko, Coconut Meat)
Coconut contains lauric acid, antioxidants, and healthy fats.
Not “anti-cancer,” but:
- supports healthy metabolism
- good for patients needing extra calories
- strong antioxidant profile
Moderation is key — especially for high-gata dishes.
5. Saging (Bananas)
Bananas are rich in potassium and fiber. High-fiber diets are proven to reduce colon cancer risk.
Best varieties in Zamboanga: senyorita, lakatan, saba.
6. Green Leafy Vegetables (Pechay, Kangkong, Alugbati)
Leafy greens contain vitamins A, C, K, folate, and hundreds of phytochemicals shown to reduce cancer risk.
Best dishes:
- ginisang gulay
- law-uy
- nilaga with pechay
7. Tomatoes (Kamatis)
Tomatoes contain **lycopene**, linked to lower risk of prostate and breast cancer.
Best eaten cooked: guisado, sinigang, sautéed dishes.
8. Ginger (Luya)
Ginger reduces inflammation and helps digestion — indirectly helpful for cancer risk reduction.
Use in: tinola, sinigang, ginger tea.
9. Brown Rice or Red Rice
Higher fiber content supports gut health and lowers colon cancer risk.
Available in many Zamboanga markets.
10. Local Fruits (Papaya, Guava, Mango, Santol)
Rich in vitamin C, fiber, and antioxidants.
These help repair damaged cells and support the immune system.
Foods to Limit for Cancer Prevention
- processed meats (hotdog, longganisa, spam)
- too much oily/charred foods
- excess sugar-sweetened drinks
- too much alcohol
👨⚕️ Key Takeaway
Have questions about cancer prevention?
Message us anytime for simple guidance.
This article is for general education and not a substitute for medical consultation.