World Cancer Day, observed annually on the 4th of February, raises public awareness regarding cancer and supports individuals living with the disease. In Malaysia, cancer remains a pressing concern. According to the Malaysia National Cancer Registry Report (2017-2021), the lifetime risk of developing cancer before the age of 75 is 1 in 8 for both males and females, up from 1 in 10 for males and 1 in 9 for females in 2012-2016. These figures highlight the need to adopt preventive measures to reduce cancer risk.
The 2025 theme, “United by Unique”, aligns with these needs. It emphasises a people-centred approach to cancer care that acknowledges each individual’s unique journey and needs. It also highlights the importance of personalised care, compassion, and empathy in achieving better health outcomes.
Prevention is better than cure — the same for cancer, and it can start with our nutrition. One strategy involves including more phytonutrients, a group of compounds proven to prevent cancer, in our diet. Now, let’s look into phytonutrients and explore their cancer-preventing properties.
Introducing phytonutrients: What are they and why are they important?
Phytonutrients are bioactive compounds found naturally in plants, and they are why our fruits and vegetables are so colourful. These bioactive compounds are categorised as carotenoids, polyphenols, etc., and each has unique health benefits. Here’s how phytonutrients help shield us from cancer:
Anti-Oxidative Properties: Phytonutrients act as antioxidants by neutralising oxidative free radicals in the body which causes DNA damage and increased risk of mutations that may lead to cancer. By neutralising the free radicals, phytonutrients reduce oxidative stress, and consequently, the risk of cancer.
Anti-Inflammatory Properties: Chronic inflammation promotes cancer development by causing DNA damage and abnormal cell growth. Phytonutrients inhibit enzymes that promote inflammation, thereby reducing inflammation and the associated cancer risk.
Where to find them?
A general tip to identify phytonutrients is to look for colourful fruits and vegetables. There are 5 key colours to focus on, each representing a different type of phytonutrients and brings various benefits to us.
Red: Rich in lycopene, an antioxidant that reduces the risk of cancer. Studies have shown that lycopene plays a role in preventing breast, endometrial, prostate and colon cancer.
Examples of red foods: Tomatoes, Watermelon, Apples, Cherries
Yellow / Orange: Contains high levels of carotenoids, which have anti-oxidative properties and inhibit uncontrolled cell division. Curcumin, found in turmeric, has anti-inflammatory properties and could reduce the risk of developing breast cancer.
Examples of yellow or orange foods: Carrots, Bell peppers, Pineapple, Orange
Green: Rich in various phytonutrients such as carotenoids, indoles and saponins, which may reduce the risk of cancer. Green tea is rich in catechins and has been shown effective in preventing breast, lung, colon and skin cancers.
Examples of green foods: Kangkung, Spinach, Bok Choy, Broccoli, Kiwi
Blue / Purple: Contains high levels of anthocyanin, an antioxidant which protects the cells from oxidative damage. Studies show anthocyanin is effective in reducing the risk of developing colorectal cancer.
Examples of blue or purple foods: Eggplant, Purple cabbage, Grapes, Blueberries
White: Contains various phytonutrients including allicin from garlic, which has been shown to help prevent oesophageal and colorectal cancer. Cruciferous vegetables, like cauliflower, are rich in glucosinolates, which play a role in the prevention of brain, breast, colon, pancreatic and skin cancer.
Examples of white foods: Garlic, Mushroom, Radish, Pear
How to include phytonutrients in our daily life?
Incorporating phytonutrients into our diet can be quite simple. Here are some practical tips to bring more colour and phytonutrients to your plate:
- Rainbow plate: Aim to fill your plate with at least two colours of vegetables for each meal. For example, pairing stir-fried broccoli and carrots or having brown rice alongside stir-fried tomatoes with eggs enhances the variety of phytonutrients in your diet.
- Healthy snacking: Carry fresh fruits such as apples and oranges, sliced papaya or dragon fruit, or vegetable sticks (cucumber, carrot) with a tomato salsa dip for added flavour. Besides that, a bite of popiah is not only delicious but also rich in phytonutrients.
- Liberal use of spices: Incorporate spices such as turmeric or ginger into your meals to elevate both flavour and phytonutrient intake. Dishes such as turmeric chicken or ginger steamed fish are both fragrant and nutritious.
- Whole grains: Swap out white rice for red or brown rice, and opt for wholemeal bread over white bread to add colour to your plate. A good way to start is by mixing brown and white rice first to familiarise yourself with the taste gradually.
- Mindful shopping: Pay attention to the colours in your shopping cart. If you notice only one or two colours among your fruits and vegetables, consider adding different colours to boost variety.
Conclusion
As we commemorate World Cancer Day 2025 under the theme “United by Unique”, it is clear the path to cancer prevention is as varied as the colours of phytonutrients. Phytonutrients, each with its unique hues and health benefits, come together to play a role in combating cancer, much like how individual efforts to get more phytonutrients contribute to a united cause of reducing the incidence of cancer.
By making small, yet meaningful changes to our diet, we can incorporate more phytonutrients and significantly reduce the risk of cancer. These colourful compounds are found everywhere around us, just waiting for us to pick them up. Starting today, let us unite in our shared commitment to prevent cancer – through every colourful, phytonutrient-packed choice we make.
Jackie, Dietetics Intern
References
- Summary of Malaysia National Cancer Registry Report 2017-2021. National Cancer Institute, Ministry of Health Malaysia. Available from: https://nci.moh.gov.my/index.php/ms/main-menu-2/laporan
- George BP, Chandran R, Abrahamse H. Role of phytochemicals in cancer chemoprevention: Insights. Antioxidants. 2021 Sept 14;10(9):1455. DOI:10.3390/antiox10091455
- Soundararajan P, Kim JS. Anti-carcinogenic glucosinolates in cruciferous vegetables and their antagonistic effects on prevention of cancers. Molecules. 2018 Nov 15;23(11):2983. DOI:10.3390/molecules23112983
- Wang H, Oo Khor T, Shu L, Su Z-Y, Fuentes F, Lee J-H, et al. Plants vs. cancer: A review on natural phytochemicals in preventing and treating cancers and their druggability. Anti-Cancer Agents in Medicinal Chemistry. 2012 Nov 1;12(10):1281–305. DOI:10.2174/187152012803833026
- Niranjana R, Gayathri R, Nimish Mol S, Sugawara T, Hirata T, Miyashita K, et al. Carotenoids modulate the hallmarks of cancer cells. Journal of Functional Foods. 2015 Oct;18:968–85. DOI:10.1016/j.jff.2014.10.017
- McManus K.D. Phytonutrients: Paint your plate with the colors of the rainbow [Internet]. 2019 [cited 2025 Jan 8]. Available from: https://www.health.harvard.edu/blog/phytonutrients-paint-your-plate-with-the-colors-of-the-rainbow-2019042516501
- Eat A rainbow [Internet]. 2022 [cited 2025 Jan 8]. Available from: https://nutritionaustralia.org/fact-sheets/eat-a-rainbow/
