
The data on cancer in firefighters is scary. It is so scary that IARC classified firefighting as carcinogenic to humans (Group 1 carcinogen) in 20231. It’s easy to feel like cancer risk reduction is out of your control. But the good news is that there are a ton of things you can do to prevent cancer. The bad news? One of the big ones involves vegetables!
Of course, I’m joking. Plants—fruits, veggies, whole grains, beans, and legumes—contain powerful cancer-fighting nutrients that can help reduce risk. The challenge? Hitting five or more cups of fruit and veggies daily on shiftwork can feel impossible. I mean, who rolls up to the Chick-fil-A drive-through after lunch was delayed three hours and gets a salad? Evidence and experience suggest that firefighters do not eat enough fruits and vegetables relative to the USDA guidelines2. Let’s discuss why plants are important to reduce cancer risk and how to make it happen during shift work.
Plants fight cancer in various ways, many of which science does not yet fully understand. Antioxidants, fiber, and phytochemicals are three of the cancer-crushing components of plants.
Antioxidants
Antioxidants are key to cancer prevention. Antioxidants are molecules found in fruits and vegetables that can help prevent or delay free radical damage3,4. Examples of antioxidants include Vitamin C, selenium, and carotenoids. Free radicals are unstable molecules constantly formed in the body from exercise, exposure to pollutants, lack of sleep, etc3,4. Your body needs some free radicals to function (ex., fight infection). However, when free radicals outnumber antioxidants, it can lead to oxidative stress3,4.
Oxidative stress is a process that can trigger cell and DNA damage. DNA damage is associated with an increased risk of cancer3,4. Antioxidants have been shown to counteract oxidative stress. A high intake of antioxidants from food (not supplements) is associated with a reduced risk of lung cancer5.
Fiber
An American Institute of Cancer Research report found that each 10g increase in fiber per day was linked with a 7% lower risk of colorectal cancer6. Fiber impacts gut bacteria, which may play a role in cancer prevention. Fiber is filling and may reduce your risk of weight gain. Excess weight is associated with a higher risk of cancer7. Unfortunately, the main benefits of fiber are found in food, not supplements. This means adding fruits, veggies, whole grains, beans, and legumes to your meal plan.
Phytochemicals
Phytochemicals are the bioactive compounds found in plants. These compounds have antioxidant properties discussed earlier but can also impact immunity. Phytochemicals can boost the immune system, helping the body to identify and eliminate cancer cells more effectively8. Some phytochemicals enhance the body’s detoxification processes, helping to eliminate potential carcinogens before they can cause harm8. Compounds like glucosinolates found in cruciferous vegetables (e.g., broccoli) can aid this process8.
Now you can see why plants are so integral to cancer prevention. The hard part is the application! Of course, fresh fruits and veggies are a great place to start. But if fresh produce dies in your fridge when you’re held over, keep some longer-lasting options on hand.
Frozen and Canned Produce
Frozen fruits, veggies, or even brown rice maintain their nutrient quality and last three to six months. The same goes for canned produce, but try to opt for low-sodium options. Otherwise, drain and rinse canned beans to remove 41% of the sodium9.
- Add frozen fruit to smoothies or overnight oats
- Keep a stir-fry mix on hand for a quick dinner
- Roast frozen broccoli (at least 400 degrees)
- Use canned beans in soups, salads, or salsas
- Make or buy hummus
- Roast canned chickpeas
Go Bag Grabs
Keeping a go bag on your assigned unit can prevent overeating later in the shift. Keeping non-perishable plant options on hand will also help reduce cancer risk.
- Organic fruit-nut bars
- Dried or freeze-dried fruit
- Applesauce or smoothie pouches
- Fruit cups in juice
- Trail mix or nut mix
- Dried chickpeas
- Vegetable juice
The bottom line: Strive for five cups of fruits and veggies per day.
Yes, this will be a challenge at first. It gets easier once you know what to keep on hand. Adding a variety of plants into your diet can significantly reduce the risk of cancer, providing essential nutrients and powerful compounds that support overall health and well-being.
Sources
- IARC Monographs Volume 132: Occupational exposure as a firefighter. (2023). IARC. Retrieved from https://www.iarc.who.int/news-events/iarc-monographs-volume-132-occupational-exposure-as-a-firefighter/
- Simonson, A. P., Zera, J. N., Banerjee, P., & Baker, B. M. (2024). Associations between Dietary Intake and Cardiovascular Disease Risk in American Career Firefighters: An Observational Study. Journal of Functional Morphology and Kinesiology, 9(3), 132. https://doi.org/10.3390/jfmk9030132
- Antioxidants: In depth. NIH National Center for Complementary and Integrative Health. Retrieved from https://www.nccih.nih.gov/health/antioxidants-in-depth#:~:text=Introduction,be%20beneficial%20in%20preventing%20diseases.
- Lobo V, Patil A, Phatak A, Chandra N. Free radicals, antioxidants and functional foods: Impact on human health. Pharmacogn Rev. 2010 Jul;4(8):118-26. doi: 10.4103/0973-7847.70902. PMID: 22228951; PMCID: PMC3249911.
- Yang J, Qian S, Na X, Zhao A. Association between Dietary and Supplemental Antioxidants Intake and Lung Cancer Risk: Evidence from a Cancer Screening Trial. Antioxidants (Basel). 2023 Jan 31;12(2):338. doi: 10.3390/antiox12020338. PMID: 36829901; PMCID: PMC9952418.
- Colins, K. (2018) Facts on fiber and whole grains. AICR. Retrieved from https://www.aicr.org/resources/blog/ask-the-dietitian-get-your-facts-right-on-fiber-and-whole-grains/
- Hu J, Wang J, Li Y, Xue K, Kan J. Use of Dietary Fibers in Reducing the Risk of Several Cancer Types: An Umbrella Review. Nutrients. 2023 May 30;15(11):2545. doi: 10.3390/nu15112545. PMID: 37299507; PMCID: PMC10255454.
- Ranjan A, Ramachandran S, Gupta N, Kaushik I, Wright S, Srivastava S, Das H, Srivastava S, Prasad S, Srivastava SK. Role of Phytochemicals in Cancer Prevention. Int J Mol Sci. 2019 Oct 9;20(20):4981. doi: 10.3390/ijms20204981. PMID: 31600949; PMCID: PMC6834187.
- Jone JB and Mount JR. Sodium Reduction in Canned Beans Varieties by Draining and Rinsing. Poster presentation at the 2009 International Food Technologists Meeting, July 2009.
Megan Lautz is a registered dietitian and coach who specializes in firefighter nutrition. Her mission is to help firefighters perform better; recover faster; and enjoy long, healthy retirements. Lautz owns RescueRD LLC, which provides nutrition seminars and coaching for tactical athletes nationwide. Check out @Rescue.RD on Facebook and Instagram.