The Best Spice to Reduce Your Risk of Cancer

This year alone, the American Cancer Society predicts that more than 2 million people in the U.S. will be diagnosed with cancer. While some factors, like age and genetics, are out of your control, there are things you can do to take charge of your risk. “The strongest evidence shows that a healthy lifestyle—including nutritious eating, regular exercise, avoiding tobacco and limiting alcohol—offers the most effective, research-backed way to reduce cancer risk,” says oncologist Tingting Tan, M.D., Ph.D. 

When it comes to healthy eating, don’t overlook the power of small changes. Like adding turmeric to your foods and drinks. Health experts say this bright yellow spice is an easy, flavorful way to reduce your cancer risk. And research agrees. 

Intrigued? Read on to learn why you should add this vibrant spice to your rotation, plus tasty ways to add more of it to your day. 

How Turmeric May Help Reduce Cancer Risk

It Can Help Tame Inflammation

Chronic inflammation can increase your risk for many chronic diseases, including cancer. Short-term inflammation—like the redness and swelling that happens when you get a paper cut—is a normal part of our body’s defense system. However, too much inflammation can be a bad thing, especially when it becomes chronic, says Pam Hartnett, M.P.H., RDN. “Short bursts of inflammation are beneficial because they help the body heal from an injury,” she explains. “But when inflammation sticks around for too long, it creates an environment where cancer can grow more easily.” 

That’s where turmeric can step in. “By lowering this chronic inflammation, turmeric helps the immune system do its job of spotting and clearing out damaged cells before they turn cancerous,” Hartnett says.

It Protects Your Cells

Throughout the day, your body naturally produces unstable compounds, called free radicals. Yet, chronically large numbers of free radicals may lead to cancer by damaging cells and their DNA. Fortunately, eating more antioxidant-rich foods, like turmeric, may protect your cells by keeping free radical damage at bay. 

If you’re wondering what makes it so powerful, research points to a compound in turmeric called curcumin. “Curcumin acts like an antioxidant, proactively protecting cells from DNA damage that can lead to mutations,” says Victoria Whittington, RDN. What’s more, curcumin’s antioxidant action may make it harder for cancerous cells to grow. “It acts like a roadblock, making it harder for damaged cells to multiply and form tumors,” explains Hartnett. 

It May Promote Gut Health

We’re increasingly learning that gut health plays a significant role in almost every aspect of our health, including the odds of developing cancer. Research shows that turmeric’s curcumin may reduce cancer risk by bolstering the health of your good gut bacteria. How so? “A healthier microbiome strengthens the gut lining, improves digestion, lowers inflammation and supports immunity,” says Hartnett. “All of these benefits work together to make the body more resilient against cancer.”

As encouraging as this is, most studies to date have been conducted in cells or on animals. So, more research in humans is needed. In the meantime, there are plenty of other good reasons to enjoy turmeric.  

Tips to Include Turmeric

This bright yellow spice pairs well with both sweet and savory dishes, so it’s a tasty addition to all kinds of foods and drinks. These tips can get you started. 

• Pair it with a healthy fat: Turmeric is fat-soluble, meaning your body needs fat to absorb it, explains Whittington. For maximum benefit, she recommends using turmeric in recipes that contain some fat, like olive or avocado oil, or coconut milk.
• Go sweet: Yes, turmeric can be used in sweet dishes, too! “Try stirring turmeric into oatmeal along with cinnamon and honey for a golden breakfast bowl, or add a teaspoon to banana bread or muffins for a warm, earthy flavor,” says Hartnett.
• Sprinkle it into everyday dishes: Turmeric has a subtle, peppery flavor that lends itself well to everything from scrambled eggs to roasted veggies, soups and grain bowls. 
• Add color to your favorite grain: Next time you cook quinoa or brown rice, add a little turmeric to the cooking liquid. In addition to providing a dose of cancer protection, your grains will take on a beautiful, golden hue. For a golden rice that is both flavorful and cozy, Tracy Colin, M.S., RDN, LD, recommends adding turmeric to white rice, with a little garlic and black pepper. 
• Whisk it into drinks: Golden milk, made from turmeric, dairy or plant-based milk, black pepper and a touch of honey, is a soothing way to enjoy this powerful spice, says Whittington. “You can also toss a little turmeric into smoothies or teas,” she adds.

Our Expert Take

Spices have loads of health benefits. But if you’re looking for one to help reduce your risk of cancer, make it turmeric. Turmeric is rich in a compound called curcumin that protects against cancer by reducing inflammation, guarding against cell damage and supporting a healthy gut. Plus, it’s incredibly versatile. It works beautifully in sweet dishes like oatmeal and baked goods. This bright yellow spice is an equally delicious—and stunning—addition to scrambled eggs, roasted veggies, curries, soups and grains. And it always shines in a comforting turmeric latte.

That said, no single food or drink can prevent cancer. “Turmeric isn’t a magic cancer shield, but it’s a solid teammate,” says Colin. Why not add it to your starting lineup?