Eating for good health goes beyond simply choosing what tastes good. When it comes to preventing chronic diseases like cancer, the right foods can be a powerful choice. A variety of superfoods are rich in vitamins, minerals, fiber, and phytochemicals that nourish your body and support its natural defenses.¹ From reducing inflammation to supporting DNA repair, the foods you eat can make a significant difference in your overall health and well-being.

Let’s explore these cancer-fighting foods and how to easily fit them into your daily diet.

Cruciferous vegetables, like broccoli, cauliflower, cabbage, bok choy, and Brussels sprouts, are among the top foods that prevent cancer. These vegetables contain glucosinolates, compounds that have been shown to reduce the risk of hormone-sensitive cancers by deactivating carcinogens. In addition, they provide fiber, which plays a crucial role in cancer prevention.

Green, leafy vegetables such as spinach, kale, and arugula also pack a punch. These greens are rich in folate, carotenoids, and vitamin K, all of which help support healthy cells and repair DNA. The fiber in leafy greens further aids digestive health by reducing inflammation, making them an essential part of your cancer-prevention toolkit.

Both garlic and onions are rich in sulfur-containing compounds that provide powerful anti-cancer benefits. Studies have shown that increasing the intake of raw and cooked garlic can reduce the risk of cancers of the stomach, colon, pancreas, esophagus, and breast. Garlic’s cancer-fighting potential is linked to its ability to deactivate carcinogens and prevent DNA mutations.

Onions have similar sulfur compounds which may block carcinogens and promote apoptosis—the process that helps the body eliminate abnormal cells. Including garlic and onions in your diet regularly can help strengthen your immune system and reduce cancer risk.

Mushrooms, often celebrated with their umami flavor, offer more than just taste. They are packed with antioxidants and have been shown to help reduce hormone-related tumors and inflammation. Mushrooms such as shiitake, maitake, and reishi are particularly noted for their immune-modulating properties, which help the body fight off harmful microbes without attacking its own healthy cells. Their inclusion in a cancer-preventive diet can help balance your immune system and may even support tumor reduction.

Carrots aren’t just good for your vision—they may also play a role in preventing certain types of cancer, including breast, prostate, and stomach cancer.² Rich in vitamins A and K and fiber, carrots help maintain healthy cells, support the immune system, and activate proteins that stop cancer cell growth. Pairing them with a bit of heart-healthy fat, such as olive oil, helps enhance the absorption of the fat-soluble vitamin A, which is key to these benefits.

Whole grains such as brown rice, quinoa, oatmeal, and farro offer more than just energy. According to the American Institute for Cancer Research, consuming at least 90 grams of whole grains daily may lower your overall cancer risk by 15%.³

Whole grains contain fermentable fibers that support gut bacteria and help produce short-chain fatty acids, which are known to reduce inflammation and oxidative stress. These two factors greatly contribute to cancer. Including whole grains in your diet regularly can help reduce the risk of colorectal cancer while providing a rich source of antioxidants and anti-inflammatory compounds.

Nuts like walnuts, almonds, and pistachios, are packed with healthy fats, protein, fiber, and antioxidants that protect cells from damage.⁴ Animal studies suggest that regular nut consumption is associated with a lower risk of breast, prostate, and colon cancer.

Nuts, especially walnuts, have ellagitannins, which may reduce tumor growth by enhancing antioxidant enzymes and influencing gene expression. While nuts are high in calories, eating approximately five one-ounce servings per week is a great way to get these cancer-protective benefits without overdoing it.

Berries such as blueberries, blackberries, raspberries, and pomegranates are loaded with antioxidants, vitamins, and fiber.⁵ The anthocyanins that give berries their deep blue and purple colors are known to reduce inflammation and protect the brain from oxidative damage. Blueberries, in particular, contain pterostilbene. In studies, this compound has been proven to prevent breast cancer. Incorporating a variety of berries into your diet provides a sweet yet nutritious way to fight cancer, as their compounds help neutralize carcinogens and support healthy cell function.

Learn more about how berries also serve as a great option for diabetics.

Lentils, peas, and soybeans are considered legumes and are not only excellent sources of plant-based protein but also contain cancer-fighting phytochemicals like saponins, protease inhibitors, and phytic acid.⁶ These compounds work together to prevent the reproduction of cancer cells, slow tumor growth, and protect against colorectal cancer due to their high fiber content.

Add legumes to soups, salads, and even burgers as an easy way to boost your protein intake while reaping the cancer-prevention benefits of these plant-based foods.

Certain spices are more than just flavor boosters—they also provide anti-inflammatory and antioxidant benefits. Here are a few to consider adding to your meals:

• Turmeric: Known for its compound curcumin, turmeric helps reduce tumor growth and invasion. It’s a staple in many cancer-fighting diets.
• Ginger: Known for its anti-inflammatory properties, ginger can reduce oxidative stress and soothe the stomach.
• Cinnamon: Animal studies suggest that cinnamon may help slow tumor growth and reduce the spread of cancer cells.
• Basil, oregano, and dill: These herbs are packed with antioxidants and have anti-inflammatory properties that can help protect against cancer.

While there are plenty of cancer-fighting foods, it’s equally important to avoid certain foods that can increase cancer risk:

• Processed and red meat: The American Institute for Cancer Research warns that processed meats like bacon, sausage, and hot dogs, as well as red meats, are linked to an increased risk of colorectal cancer.
• Sugar-sweetened beverages: These drinks contribute to obesity, which is a risk factor for several cancers.
• Alcohol: Excessive alcohol consumption is linked to a higher risk of several types of cancer, including breast, liver, and colorectal cancer.

Making small changes to your diet can lead to big improvements in your long-term health. Here are some simple tips to help you get started:

• Fill your plate with more fruits and vegetables: Aim for two-thirds of your plate to be filled with cancer-fighting veggies, fruits, and whole grains.
• Eat the rainbow: Incorporate a variety of colorful fruits and vegetables to maximize the range of nutrients in your diet.
• Choose plant-based snacks: Choose fruits, vegetables, nuts, and seeds instead of processed snacks.
• Reduce meat consumption: Try more plant-based meals and lean protein options like fish and poultry.

Incorporating cancer-fighting foods into your diet doesn't have to happen overnight, but small, consistent changes can make a significant difference. By choosing nutrient-dense superfoods and avoiding harmful processed foods, you're taking a proactive step in reducing your cancer risk and supporting your overall health.

Remember, your plate is one of the most powerful tools in the fight against cancer. Choose wisely and enjoy the many benefits these superfoods bring to your health.

Content contained on this page is for informational purposes only and does not constitute medical advice. Consult your health care provider before beginning any new fitness or dietary plan. References provided are for informational purposes only and do not constitute endorsement of any websites or other sources. Should you have any health-related questions, you should contact your health care provider.

• “7 Foods That Fight Cancer, Heart Disease, and Enhance Health." Loma Linda University Health, 31 July 2018, https://news.llu.edu/patient-care/7-foods-fight-cancer-heart-disease-and-enhance-health.
• "Cancer-Fighting Foods: Carrots." National Foundation for Cancer Research,  https://www.nfcr.org/blog/cancer-fighting-foods-carrots/.
• “Whole Grains: Protect Against Colorectal Cancer." American Institute for Cancer Research, https://www.aicr.org/cancer-prevention/food-facts/whole-grains/.
• "Nuts and Lower Cancer Risk." American Institute for Cancer Research, 7 July. 2016, https://www.aicr.org/news/nuts-and-lower-cancer-risk/.
• "Cancer-fighting foods to reduce cancer risk" Medical News Today, 22 Dec. 2023, https://www.medicalnewstoday.com/articles/324193#berries.
• "Pulses: Dry Beans, Peas, and Lentils (Legumes)." American Institute for Cancer Research, https://www.aicr.org/cancer-prevention/food-facts/dry-beans-and-peas-legumes/.