Anti-Cancer Foods
Too much
red and
processed meat,
alcohol,
refined carbs,
fried foods, and
sugar
can increase cancer risk.
Likewise,
a sedentary lifestyle and
not eating enough
phytochemical-rich foods
can contribute to cancer development.
While no food directly fights cancer, some provide nutrients that help the body prevent it. These “anti-cancer foods” are mostly plants rich in phytochemicals, compounds that help reduce the risk of chronic diseases, including cancer.
Phytochemicals, also called phytonutrients, are found in fruits and vegetables and are recommended by health experts to be eaten regularly.
There are over 4,000 phytochemicals,
each with unique benefits, so the best approach is to “eat the rainbow”—consume a variety of colorful produce to cover a broad spectrum of protective compounds.
Cruciferous vegetables like
broccoli,
kale,
cabbage, and
Brussels sprouts
contain carotenoids, vitamins, minerals, and sulfur-containing compounds (glucosinolates, indoles, isothiocyanates).
These compounds have been linked to a lower risk of lung, colorectal, prostate, and breast cancers.
Their unique chemistry helps protect cells from damage and supports overall health.
Turmeric, a bright orange spice, contains curcumin, which reduces inflammation—a key factor in cancer and other chronic diseases. Curcumin may also enhance chemotherapy effectiveness and protect healthy cells during radiation therapy, making turmeric a valuable addition to a cancer-preventive diet.
Mushrooms, rich in antioxidants like L-ergothioneine, help reduce oxidative stress and inflammation. Studies have shown that eating mushrooms can
lower prostate and
breast cancer risks.
Medicinal mushrooms
like reishi and turkey tail
boost immune responses and contain unique compounds that support cancer therapies.
Allium vegetables, including
garlic,
onions,
leeks, and
shallots,
have been linked to reduced risks of gut cancers such as colorectal cancer.
Observational studies show that higher intake of these vegetables may significantly lower cancer incidence, highlighting the importance of including them regularly in your diet.
Cancer-Fighting Foods
Foods that fight cancer include fruits,
vegetables,
legumes,
whole grains,
fish and
fermented foods.
Found abundantly in the Mediterranean diet,
these foods contain several protective compounds that work together to lower cancer risk.
Some help regulate hormones, such as estrogen.
Others slow cancer cell growth or block inflammation.
Many lower the risk of damage to healthy cells caused by antioxidants, but most people remain unaware of these benefits.
Although no single food can stop cancer, consistently including a variety of cancer-fighting foods as part of a healthy diet is key to reducing risk.
Choose these foods in their whole form, as whole foods contain more nutrients than processed.
Think fresh strawberries instead of strawberry jelly.
Cancer-fighting foods includes foods that comprise the popular Mediterranean diet, long known to improve health outcomes as a whole food, plant-forward healthy eating pattern.
Because the Mediterranean diet is flexible, you can tailor it to your needs and get various nutrients that work together to help your body.
And remember, it’s all about eating a variety because the combination of these foods are more powerful than any one food alone.
Berries are among the healthiest foods you can eat. Their vitamins, fiber and antioxidants, such as anthocyanins, ellagic acid and resveratrol, can ward off cancer in our digestive tract. The magic likely resides in their blue, purple and red pigments. Delicious alone or as a snack or dessert. Try them on top of cottage cheese on toast.
Cruciferous Vegetables
These foods include broccoli, cauliflower, bok choy, cabbage and Brussels sprouts. The name comes from the Latin “cruciferae,” meaning “cross-bearing” because the four petals on the leaves resemble a cross. While diverse in color and shape, they share several nutritional benefits and are the only foods containing the cancer-fighting compound indole-3-carbinol. Frequently eating these foods is associated with a lower risk of many cancers. For a melt-in-your-mouth side, roast and toss with olive oil or small amounts of dried fruit or 100% maple syrup.
Fish contains high levels of nutrients and protein, particularly oily fish, such as salmon, tuna and anchovies. One of the highest food sources of omega-3 fatty acids, fish combats inflammation and protects against breast and colorectal cancer. Need help with how to cook it? Marinate or season to add flavor and bake, broil, steam or sear on the stovetop. Eat hot or add avocado and greens for a cold salad.
Nuts
According to the American Institute for Cancer Research, all nuts, especially walnuts, have cancer-fighting properties. A great source of fiber and healthy fats, nuts can be eaten as a snack, sprinkled on cereal or added to a salad. Try toasting to bring out even more flavor in the nut.
Legumes
The American Cancer Society recommends legumes and beans as one of the most important food groups for prevention. Rich in vitamins, minerals, protein and fiber, they are among the most inexpensive cancer-fighting foods. Plant chemicals known as flavonoids in the outer bean layer are strong antioxidants. Cheap, healthy, versatile and delicious, legumes are a food staple worldwide, available dry and canned. Enjoy as dips and spreads (hummus), with whole grains (brown rice) or used to bulk up soups, stews and salads.
Dark chocolate
Eating dark chocolate with high cocoa content can deliver fiber, antioxidants and minerals that may lower the risk of certain cancers. Chocolate comes from the cacao tree’s plant seed, the cocoa bean, and is a good source of polyphenols and flavanols, which are rocket fuel for healthy gut bacteria. Of course, dark chocolate is still candy and is best consumed in moderation. Have a square or two after dinner and try to savor the complexity of flavors it provides.
Whole grains
Whole grains such as rolled oats, brown rice and 100% whole wheat bread contain protective antioxidants as Vitamin E, lignans, phytic acid and fiber. Eating whole grains reduces the risk of at least 18 types of cancer, and each 10-gram increase in dietary fiber from this food group is linked with a 7% reduction in colorectal cancer risk. As fiber is only found in plant foods, choose breads and cereals containing at least 3 grams per serving.
Leafy greens
Carotenoids found in leafy vegetables such as spinach and kale act as antioxidants to boost the body’s own defenses to fight breast, bladder and lung cancer. Most Americans shy away from dark, leafy greens because they are bitter. To balance the bitterness, massage your greens to break up the fibers. Wonderful for salads, kale won’t wilt for days, making it great for packing ahead. You can also sauté your greens, add them to soups and casseroles or puree into a pesto for pasta.
Fermented foods
Cultured or fermented foods provide probiotics, healthy bacteria that improve immune function and protect against cancer. These good bacteria can bind and destroy potential carcinogens, which may be especially effective in preventing colorectal cancer. Don’t like yogurt? Try something new, such as kefir, kombucha, kimchi or tempeh.
Garlic
Classified as a vegetable, cultures have long used garlic both for cooking and medicine. A root vegetable, garlic contains allicin, a protective sulfur compound that inhibits cancer progression. Eating garlic frequently lowers the risk of colorectal cancer but is also being studied for its role in reducing other cancers. When cooking with garlic, wait 15 minutes after you crush or chop garlic before heating to release the active ingredients. Use as a flavoring to any savory dish.
