Our overall well-being is deeply influenced by what we eat. Through our diet, we provide our bodies with the nutrients, vitamins, fiber, and energy necessary to function each day.
The Standard American Diet (SAD) is “believed to contribute to the health challenges experienced in the United States, including cancer.”
According to the American Institute for Cancer Research, only about 8% of this typical diet includes foods considered protective.
While no single food can prevent or fight cancer on its own, some are thought to contribute to reducing the risk of developing it.
“Research tells us that making healthy food choices consistently over time can reduce your risk of getting cancer, but you can’t say with absolute certainty that food can prevent cancer,” explains wellness dietitian Lindsey Wohlford. “There are no guarantees.”
1. Cruciferous Vegetables
This group of vegetables, part of the Brassicaceae family, is thought to offer cancer-fighting benefits. Examples include radish, arugula, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, kale, daikon, and turnips.
They’re rich in isothiocyanates—compounds known to reduce inflammation and neutralize substances that may cause cancer.
Regular consumption may help lower the risk of several cancers, such as those of the breast, esophagus, mouth, and kidneys.
2. Turmeric
Turmeric is a widely used plant with applications not only in cooking but also in cosmetics and medicine.
Its active component, curcumin, offers antioxidant benefits, potentially helps manage inflammation, supports joint health, and may help restrict the growth of cancer cells. It also helps protect cells from damage and can slow down visible signs of ageing.
3. Mushrooms
A long-term study involving 36,000 participants suggested that including mushrooms in the diet may decrease the risk of prostate cancer. Mushrooms are rich in nutrients and antioxidants, especially L-ergothioneine, which may help combat oxidative stress.
Another study points to mushrooms possibly lowering the risk of breast cancer, due to compounds like glutathione, ergothioneine, and polysaccharides. Medicinal varieties such as reishi, turkey tail, shiitake, and maitake are known to enhance immune responses against tumors, with PK polysaccharide from turkey tail showing promise in cancer treatment.
4. Allium Vegetables
Vegetables in this category—such as onions, garlic, shallots, and leeks—are believed to help defend against cancers of the digestive system, including colon cancer.
Research suggests that onion and garlic offer “promising biological activities that are indicative of their potential as potent antioxidant and anticancer agents.”
5. Wakame
Wakame, a type of edible seaweed, has shown potential in suppressing the development of breast, colon, and kidney cancer cells, although these findings are based on animal studies and lab testing. Further research is needed to determine its effects in humans.
It also provides approximately 42 micrograms of iodine per serving.
6. Lycopene-Rich Foods
Lycopene is a plant-derived compound (phytochemical) not produced by the body, and therefore not classified as a vitamin or mineral.
Hope Barkoukis, Ph.D., chair of the nutrition department at Case Western Reserve University School of Medicine, explains lycopene’s role: “This means it can reduce the presence of harmful compounds in your body called free radicals.”
Consuming lycopene-rich foods such as tomatoes and watermelon may help reduce the risk of cancer, heart disease, and other chronic conditions.
7. Beta Carotene-Rich Foods
Foods rich in beta-carotene—like carrots, sweet potatoes, butternut squash, and other orange or yellow fruits and vegetables—are believed to be beneficial, although further studies are needed to confirm their role in cancer prevention.
8. Fatty Fish
Fish such as salmon, sardines, herring, albacore tuna, mussels, and anchovies may contribute to reducing cancer risk when eaten regularly. These types of fish are high in vitamin D and omega-3 fatty acids, both of which are believed to support disease prevention, including cancer.
Disclaimer: This content is for informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always consult a doctor or healthcare provider with questions regarding your health. Never ignore or delay professional medical guidance because of something you have read here.