While no food can completely lower your c.a.n.c.e.r risk, eating healthy food may reduce it. Certain anti-cancer foods are loaded with phytochemicals, which are natural compounds that can potentially help prevent certain chronic diseases.
Others are full of much-needed fiber, proteins, and nutrients. From vibrant fruits to protein-rich foods, here are over eight categories of foods that may help protect your body from cancer.
1. Vibrantly Colored Fruits
Brightly colored fruits top the list of anti-cancer foods due to their high antioxidant content. These antioxidants help neutralize free radicals, which can lead to cancerous cell changes.
Berries like blueberries, strawberries, and raspberries are rich in ellagic acid, which may help reduce cancer cell growth. Citrus fruits such as oranges, lemons, and grapefruits contain flavonoids that can support the immune system and lower the risk of stomach and pancreatic cancers.
2. Cruciferous Vegetables
Though not everyone’s favorite, cruciferous vegetables are vital for cancer prevention. These veggies are rich in glucosinolates, which assist in metabolizing toxins and reducing inflammation.
This category includes broccoli, cauliflower, Brussels sprouts, and cabbage, all of which contain sulforaphane—a compound linked to a lower risk of breast, lung, and prostate cancer. Kale and bok choy are also great choices for their antioxidant and fiber content.
3. Leafy Greens
Leafy greens are essential anti-cancer foods due to their high levels of minerals, vitamins, and fiber, all of which contribute to a reduced cancer risk. Swiss chard and spinach are rich in carotenoids, which help eliminate harmful free radicals.
Arugula and mustard greens contain glucosinolates that support the body’s detoxification process. Romaine lettuce and collard greens are full of folate, a B vitamin essential for DNA repair and cancer prevention.
4. Legumes and Beans
Legumes and beans, commonly consumed by vegans and vegetarians, are also recognized for their anti-cancer properties. These foods are rich in fiber and protein, which may reduce the risk of colon cancer.
Black beans, lentils, and chickpeas contain resistant starch that promotes gut health and reduces inflammation. Red kidney and pinto beans are high in antioxidants and flavonoids that help prevent oxidative stress. Green and split peas are rich in saponins, compounds that may inhibit cancer cell growth.
5. Nuts and Seeds
Nuts and seeds are packed with healthy fats, vitamins, and antioxidants that promote cell health and may lower cancer risk. Almonds and walnuts are full of polyphenols, which protect against oxidative stress.
Sunflower and pumpkin seeds provide vitamin E, which boosts immune function and reduces inflammation. Brazil nuts contain selenium, a mineral linked to a reduced risk of prostate cancer.
6. Whole Grains
Whole grains are rich in fiber and essential nutrients, which support digestive health and may lower the risk of certain cancers. Brown rice and quinoa are full of antioxidants and fiber, improving digestion and helping to regulate blood sugar.
Oats contain beta-glucan, a fiber that enhances immune function and reduces inflammation. Barley and whole wheat contain lignans, which may also help lower the risk.
7. Healthy Fats
Healthy fats from plant-based sources have been shown to reduce inflammation and improve overall health. Extra virgin olive oil contains polyphenols with anti-cancer properties. Avocados are high in monounsaturated fats and carotenoids, which may protect against breast cancer.
Fatty fish like salmon and sardines provide omega-3 fatty acids, which help prevent chronic inflammation and may lower the risk of colon and breast cancers. Coconut oil, in moderation, contains medium-chain triglycerides that support immune health.
8. Herbs and Spices
Herbs and spices are not only flavorful but also packed with phytochemicals that combat inflammation and oxidative damage. Turmeric, particularly its active compound curcumin, has been studied for its potential to inhibit tumor growth.
Though more research is needed, curcumin has shown anti-cancer effects in lab studies. Gingerol, found in ginger, also exhibits anti-cancer properties, though human studies are limited. Garlic and onions contain sulfur compounds that support detoxification. Oregano, rosemary, and thyme are rich in essential oils with powerful antioxidant and anti-inflammatory properties.
