Top 20 Foods to eat to reduce your risk of Cancer

May 15

3 min read

While there's no guaranteed method to prevent cancer, you can take steps to lower your risk. A great starting point is paying attention to your diet.

So what are cancer fighting foods?

‘Cancer-fighting foods’ refer to foods that have compounds with properties that combat cancer. It is important to note that no food can completely prevent cancer. However, numerous foods might lower your risk.

Cancer-fighting foods are abundant in phytochemicals, which are plant compounds that aid in disease prevention. Some examples are polyphenols, carotenoids, resveratrol, lignans, anthocyanins, and glucosinolates.

Here's The Basics:

Increase plant intake. Individuals who have diets high in plant-based foods generally have a reduced risk of cancer. No, I am not saying to elimate meat. Simply just aim to include more plant foods such as fruits, vegetables, and legumes in your diet.
Eat the rainbow. Strive to consume a wide range of colorful fruits and vegetables. Each color of plant foods offers a distinct mix of phytochemicals.
Maintain a balanced weight. Obesity is associated with an increased risk of 13 types of cancer. Therefore, keeping a healthy weight is crucial for cancer prevention.
Reduce consumption of cancer-linked foods. Alcohol, processed meats, and sugary beverages like soda are all associated with a higher cancer risk. It's advisable to limit their consumption.

Foods that you should limit or avoid :

Alcohol
Processed meats like hot dogs, bacon, salami, deli meat, and sausage
Ultra-processed foods like cereal, cookies, chips, microwave meals, canned soup, sweetened yogurt, etc
Sugar-sweetened drinks like soda and energy drinks
Red meat is linked with colon and rectal cancer. Aim for less than 18 oz of red meat per week and stick to grass-fed.
Fried, grilled, or barbequed foods are cooked at high temperatures, which can create cancer-causing chemicals.

Foods that can be enjoyed without worry :

Fruits and vegetables -- the more, the better!
High-fiber foods like legumes & whole grains (think brown rice, quinoa, and oats)
Lean cuts of meat like organic chicken, turkey, eggs & fish
Plant protein sources like tofu, edamame, beans, legumes, nuts, seeds, or pea protein
Healthy fats from avocadoes, nuts, seeds, olive oil, and fatty fish like salmon
Non-sugar-sweetened drinks like water, herbal tea, kombucha, or coconut water

Top Cancer Fighting Food Picks :

Cruciferous Veggies - Broccoli, cauliflower, cabbage, Brussel sprouts & other cruciferous vegetables are rich in glucosinolates, a cancer-fighting compound.
Tomatoes - Tomatoes are a great source of lycopene, a carotenoid known for its anti-cancer properties.
Dark Leafy Greens - Spinach, kale, chard, collard greens, mustard greens, and other dark leafy greens are rich in carotenoids and other cancer-fighting compounds.
Beans & Legumes - Beans, lentils and other legumes are high in fiber, protein, and cancer-fighting compounds like flavonoids.
Berries - Blueberries, raspberries, strawberries, blackberries & cranberries are rich in cancer protective compounds like anthocyanins and ellagic acid.
Citrus Fruits - Lemons, limes, oranges, and grapefruit are packed with folate, vitamin C, and carotenoids, all proven to have anti-cancer effects.
Walnuts - All nuts have cancer fighting properties, but walnuts top the list. They’re rich in compounds that suppress tumor growth.
Turmeric - This golden spice is rich in curcumin, a compound with anti-inflammatory and anti-cancer properties.
Flaxseed - Flaxseeds are rich in fiber, omega-3 fatty acids, and a phytochemical called lignans, which has potent anti-cancer effects.
Green Tea - Green tea is an antioxidant powerhouse. It contains EGCG, an anti-inflammatory compound that has anti-cancer potential.
Garlic - This spice get its pungent odor from allicin, a compound shown to kill off cancer cells.
Red Grapes - Red and purple grapes are rich in resveratrol and anthocyanins, two antioxidants that play a role in cancer prevention.
Soy - Soy foods like tofu, edamame, miso, and soy milk contain isoflavones, compounds shown to reduce the risk of breast cancer.
Dark Chocolate - Dark chocolate is not only delicious, it’s packed with cancer-fighting compounds like flavonoids and polyphenols.
Olive Oil - People who consume the most olive oil are 31% less likely to develop cancer.
Fatty Fish - Studies show people who eat more fatty fish like salmon, mackerel, or sardines are less likely to develop colon and rectal cancer.
Carrots - In one study, people who ate more carrots were 26% less likely to develop stomach cancer.
Apples - An apple a day may help keep cancer away. They contain polyphenols that inhibit the growth of cancer cells.
Cinnamon - This simple spice shows promise as an anti-cancer agent. It contains compounds that suppress the growth of cancer cells.
Whole Grains - Research shows eating whole grains like brown rice, barley, quinoa, or oats may reduce your cancer risk by 6-12%