Podcast episode (Jan 11, 2021) of Ask the Health Expert hosted by JJ Virgin answering a listener question about foods that may reduce cancer risk. Guest Dr. Diva Nagula recommends whole foods, organic produce, grass-fed lean meats, and highlights specific foods with cited study-based associations: cooked tomatoes (lycopene) for prostate cancer, cruciferous vegetables (broccoli/sulforaphane) for several cancers, apples and apple cider, and berries for reduced risks of various cancers. The episode also includes multiple sponsor reads (Earth Breeze, Wayfair, Monarch, University of Phoenix, Chrysler).
Questions this episode answers
Consuming two to three cups of tomato sauce per week was associated with a 30% reduction in prostate cancer.
Eating one to two cups of broccoli or cruciferous vegetables per week; reported associations: non-Hodgkin's lymphoma reduced by 40%, lung cancer reduced by 28%, prostate cancer reduced by 59%, and melanoma reduced by 28%.
Eating one to two apples per day was reported to reduce bladder cancer by 10%, colon cancer by 20%, and lung cancer by 18%.
Drinking two servings a month of apple cider was reported to be associated with a 35% reduced risk of non-Hodgkin's lymphoma.
Consuming one-fifth cup of any type of berries per day was reported to show a 22% reduction in developing lung cancer.
Chapters
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What foods Can We Eat to Reduce Our Cancer Risk? This is JJ Virgin, four time New York Times best selling author, author, celebrity nutrition expert and Fitness hall of Famer. I've been on a lifelong quest for answers to the toughest health questions and now I'm sharing what I found with you. Welcome to Ask the Health Expert. William from Facebook asks, what foods can we eat to reduce our cancer risk? Hey, it's JJ and I've got Dr. Diva Nagulat. He's a board certified physician specializing in interventional pain management and fellowship, trained in integrative medicine and a cancer survivor sideline. He's also totally passionate about golf and birdied the infamous number 12 hole at Augusta National. That's where the Masters are held, by the way. He'll be right back with the answer. Stay with me. Hey, J.J. virgin here. Okay, real talk. So often the holidays sneak up on me. Travel, gifts, hosting, you know, all the things and suddenly it's like, wait, who spent what and where? And I know I'm not the only one who's looked at a bill in January and thought, wow, that escalated quickly. If you want to keep your finances under control this holiday season, you need to be using Monarch. It's rated the Wall Street Journal's best budgeting app of 2025. Monarch is the all in one personal finance tool that brings your entire financial life together in one clean interface. On your laptop or on your phone, Monarch lets you link everything and gives you real time visibility so you're not shocked later. Right now, I've been checking the holiday spending category so I don't accidentally start the new year with that dreaded debt hangover. And honestly, just seeing everything laid out is already helping me stay more aware. This season, Monarch does the heavy lifting. It links your accounts in minutes, gives you smart categorization and super clear visuals. Yes, that end of your reset could be a real goal this time. Don't let financial opportunity slip through the cracks. Use the code virgin@monarch.com in your browser for half off your first year. That's 50% off your first year. @monarch.com with the code Virgin.
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In general, I prefer a diet that is consisting of whole foods, organic fruits and vegetables, and grass fed lean meats. Specifically, I like tomatoes as they contain substances that are called lycopene which has shown to have a protective effect on prostate cancer. There was a study that was performed by Harvard that examined 50,000 men and showed that consuming two to three cups of tomato sauce per week was associated with a 30% reduction of prostate cancer. To optimize the lycopene in tomatoes, you really want to use the skin of the tomatoes and you also want to have the tomatoes cooked in something like olive oil to enhance the absorption of lycopene. I also enjoy cruciferous vegetables. Importantly, broccoli is a very powerful cruciferous vegetable that contains what's called sulforaphane. Eating one to two cups of broccoli or cruciferous vegetables a week has profound benefits. Studies from different institutions, Harvard, nih, University of Chicago all show that eating broccoli is associated with a reduction of non Hodgkin's lymphoma by 40%, a reduced risk of lung cancer by 28%, a reduced risk of prostate cancer by 59% and melanoma by 28%. Eating one to two apples per day was also found to reduce bladder cancer by 10%, colon cancer by 20%, and lung cancer by 18%. The best apples were Granny Smith. Emeo Clinic studies showed that drinking two servings a month of apple cider also showed that there was a 35% reduced risk of non Hodgkin's lymphoma. People eating a fifth cup of any type of berries per day show a 22% reduction in developing lung cancer.
This is JJ with Ask the Health Expert. I do this five times a week, so make sure you never miss a show by going to sleep. Subscribetoj.com.
Hello listeners, this is Anne Bogle, author, blogger and creator of the podcast what Should I Read next? Since 2016, I've been helping readers bring more joy and delight into their reading lives. Every week I take all things books and reading with a guest and guide them in discovering their next reading. They share three books they love, one book they don't and what they've been reading lately and I recommend three titles they may enjoy reading next. Guests have said our conversations are like therapy, troubleshooting issues that have plagued their reading lives for years, and possibly the rest of their lives as well. And, of course, recommending books that meet the moment. Whether they are looking for deep introspection to spur or encourage a life change or a frothy page turner to help them escape the stresses of work, school, everything, you'll learn something about yourself as a reader, and you'll definitely walk away confident to choose your next read, with a whole list of new books and authors to try. So join us each Tuesday for what Should I Read Next? Subscribe now, wherever you're listening to this podcast, and Visit our website, whatshouldireadnextpodcast.com to find out more.
