While no single food can guarantee protection against cancer, many studies show that certain foods contain nutrients and compounds that may lower the risk of developing cancer.
Including these foods in your diet can support your body’s defenses and contribute to overall health. Here’s a look at some of the best cancer-fighting foods, backed by science.
Cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, and kale are packed with powerful compounds called glucosinolates. When you eat these vegetables, your body breaks down glucosinolates into substances that have been shown to slow the growth of cancer cells.
A study in the Journal of the National Cancer Institute found that eating broccoli and other cruciferous vegetables was linked to a lower risk of lung, breast, and colon cancers. Including just a few servings of these vegetables each week can make a difference.
Berries, such as blueberries, strawberries, and raspberries, are another excellent choice. They are loaded with antioxidants like anthocyanins and ellagic acid, which help repair damaged cells and reduce inflammation.
Research published in Cancer Research highlighted the ability of berries to slow the growth of cancer cells in lab studies, particularly for cancers of the mouth, esophagus, and colon.
Enjoying a handful of berries as a snack or adding them to your breakfast is a simple way to benefit from their protective properties.
Garlic is a small but mighty food with anti-cancer potential. It contains sulfur compounds like allicin, which have been studied for their ability to block the growth of cancer cells.
A study in The American Journal of Clinical Nutrition found that people who ate garlic regularly had a reduced risk of stomach and colorectal cancers. Cooking with fresh garlic or adding it to your meals can enhance both flavor and health.
Green tea is another powerful ally. Rich in catechins, green tea has been shown to protect cells from damage and reduce the risk of certain cancers, including breast, prostate, and colorectal cancers.
A review in Cancer Epidemiology, Biomarkers & Prevention found that drinking several cups of green tea daily was linked to lower cancer rates in Asian populations, where it is a staple beverage.
Tomatoes are a great source of lycopene, an antioxidant that may protect against prostate and other cancers. Cooking tomatoes, as in sauces or soups, makes lycopene easier for the body to absorb.
A study published in Cancer Science found that men who consumed more tomatoes and tomato-based products had a lower risk of prostate cancer. Adding tomatoes to your diet in both raw and cooked forms is an easy and delicious way to benefit from their nutrients.
Leafy greens like spinach, arugula, and Swiss chard are full of vitamins, minerals, and antioxidants that support the body’s defenses. Studies show that these greens contain carotenoids, which may help neutralize harmful free radicals and lower the risk of cancer.
A study in The American Journal of Clinical Nutrition linked high consumption of leafy greens to reduced risks of breast and skin cancers.
Nuts, particularly walnuts and almonds, also have cancer-fighting potential. Walnuts are rich in omega-3 fatty acids and antioxidants, which may slow tumor growth, according to research published in Nutrition and Cancer.
Snacking on a small handful of nuts daily can provide these benefits while supporting heart and brain health.
Finally, spices like turmeric contain curcumin, a compound known for its anti-inflammatory and anti-cancer properties.
Studies, including one published in Molecular Cancer Therapeutics, suggest that curcumin may slow the growth of cancer cells and even kill some of them. Adding turmeric to soups, stews, or smoothies is an easy way to incorporate it into your diet.
By including these foods in your daily meals, you can support your body’s natural defenses against cancer. A diet rich in colorful fruits, vegetables, nuts, and spices not only reduces cancer risk but also promotes overall health and well-being.
While these foods are not a cure, they are a powerful tool for prevention when combined with a healthy lifestyle.
common drugs for inflammation may help kill cancer, and statin drugs can starve cancer cells to death.
For more information about cancer, please see recent studies about these two things are key to surviving cancer and results showing common Indian fruit may slow down cancer growth.
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