Foods that help fight cancer include fruits, vegetables, legumes, whole grains, fish, and fermented foods.
These cancer-protective foods, which are abundant in the Mediterranean diet, contain various beneficial compounds that work together to lower cancer risk.
Some regulate hormones like estrogen, while others slow the growth of cancer cells or reduce inflammation.
Antioxidants in these foods help prevent damage to healthy cells. Despite these benefits, many people are unaware of their importance.
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This lack of awareness contributes to the prevalence of the Standard American Diet (SAD), which has been linked to various health issues, including cancer.
According to the American Institute for Cancer Research, only 8% of the typical American diet consists of cancer-fighting foods.
While many people blame pesticides and pollution for cancer risk, modifiable lifestyle factors like diet are actually the largest contributors.
Although no single food can prevent cancer, consistently including a variety of cancer-fighting foods is crucial for lowering risk.
Choose whole foods, as they are richer in nutrients than processed options. For example, opt for fresh strawberries instead of strawberry jelly.
Here are 10 top cancer-fighting foods, many of which are part of the Mediterranean diet known for promoting overall health:
- Berries: Packed with vitamins, fiber, and antioxidants, berries help prevent cancer in the digestive tract. Their blue, purple, and red pigments, such as anthocyanins and resveratrol, are particularly protective. Enjoy them as a snack or added to cottage cheese or toast.
- Cruciferous Vegetables: Broccoli, cauliflower, bok choy, cabbage, and Brussels sprouts are rich in indole-3-carbinol, a cancer-fighting compound. Eating these vegetables regularly is linked to a lower risk of several cancers. Try roasting them with olive oil or a touch of maple syrup for a flavorful side.
- Fish: Oily fish like salmon, tuna, and anchovies are high in omega-3 fatty acids, which reduce inflammation and protect against cancers such as breast and colorectal cancer. Marinate, bake, broil, or sear fish to enjoy its health benefits.
- Nuts: Walnuts, in particular, are known for their cancer-fighting properties. Full of fiber and healthy fats, nuts can be eaten as a snack, added to salads, or sprinkled on cereals. Toast them for extra flavor.
- Legumes: Legumes, including beans, lentils, and peas, are rich in fiber, vitamins, and minerals, and are recommended by the American Cancer Society for cancer prevention. They are affordable and versatile—enjoy them in dips, soups, or with whole grains like brown rice.
- Dark Chocolate: Dark chocolate with high cocoa content offers fiber, antioxidants, and minerals that may reduce the risk of certain cancers. It’s rich in polyphenols and flavanols, which support gut health. Enjoy a square or two in moderation after meals.
- Whole Grains: Whole grains such as oats, brown rice, and whole wheat bread are packed with antioxidants like Vitamin E and fiber. Regular consumption of whole grains is linked to a reduced risk of at least 18 types of cancer. Look for foods with at least 3 grams of fiber per serving.
- Leafy Greens: Vegetables like spinach and kale contain carotenoids, antioxidants that enhance the body’s ability to fight cancers such as breast, bladder, and lung cancer. To reduce their bitterness, massage the greens or add them to soups, casseroles, or salads.
- Fermented Foods: Fermented foods like yogurt, kefir, kombucha, kimchi, and tempeh provide probiotics that boost immune function and may help protect against cancer, especially colorectal cancer. These good bacteria can break down harmful carcinogens.
- Garlic: Garlic contains allicin, a sulfur compound that inhibits cancer progression. It has been shown to lower the risk of colorectal cancer and is being studied for its effects on other cancers. Crush or chop garlic and wait 15 minutes before cooking to activate its cancer-fighting properties. Use it to flavor savory dishes.
