Science Says That These 25 Cancer-Fighting Foods Could Help Lower Your Risk

1

Green tea

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All types of tea are packed with antioxidants and other plant compounds that help control inflammation and contribute to good overall health. When it comes to how tea may impact your cancer risk, the research is mixed—but one review found that regular tea consumption may be associated with a reduced risk for certain cancers (such as prostate and oral), though more research is needed. Green tea may pack an extra powerful punch, as it’s a source of epigallocatechin gallate and epicatechin gallate, two plant compounds called catechins that may help protect cells from cancer-causing damage by neutralizing free radicals, and “EGCG may also inhibit the growth of blood vessels that feed cancerous cells,” explains Dr. Mandal.

2

Broccoli

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Cruciferous veggies like broccoli are loaded with sulfur-containing chemicals called glucosinolates. During chewing and digestion, they get broken down into compounds like indole-3-carbinol and sulforaphane, which have been shown to help fight cell damage and inflammation and even block blood vessels from forming in tumors, according to the National Cancer Institute (NCI).

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3

Kale

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A single cup of chopped kale, a cruciferous veggie, serves up more than a day’s worth of antioxidants like vitamins A and C, both of which may help fight oxidative stress to prevent free radical damage that could cause cellular changes that may lead to cancer, research suggests.

4

Apples

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Can having one a day really help keep the doctor away? It can’t hurt! Research suggests that regularly eating apples and other types of fiber-forward fruits and veggies may help reduce colorectal cancer risk, and possibly other types of cancer, but more studies are needed. Just be sure to have the skin too, which contains plant compounds such as quercetin, which has been associated with a reduced risk of certain cancers, and the highest concentration is found in the skin, says Erin Palinski-Wade, R.D., a registered dietitian nutritionist in New Jersey.

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5

Blueberries

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Blueberries’ deep blue color comes from anthocyanins, powerful compounds that exert antioxidant activity. So it’s worth getting your fill: “Antioxidants function to inhibit the formation of free radicals, rapidly changing molecules that are damaging to DNA,” Dr. Mandal explains. And indeed, people who consume higher levels of anthocyanins have less inflammation and oxidative stress, says the American Institute for Cancer Research (AICR).

6

Cauliflower

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Broccoli’s paler relative is also a cruciferous vegetable, and it boasts similar cancer-fighting abilities. A recent meta-analysis found that people who regularly eat cruciferous vegetables (3-7 servings a week) may have a reduced risk for certain cancers such as lung, colorectal, and prostate.

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7

Walnuts

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Walnuts serve up antioxidant compounds like ellagitannins and gamma-tocopherol, which the AICR says could help combat oxidative stress and inflammation, two factors that could impact your cancer risk. Bonus: they’re a fantastic source of omega-3s, which studies show can be a boon for brain health.

8

Beans

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Being a regular bean eater may be tied to a lower risk for colorectal cancer, says the AICR—beans are chock-full of fibers that get fermented by the good bacteria in our guts and transformed into inflammation-fighting short-chain fatty acids that may have anti-cancer properties. Black beans also contain anthocyanins (they give them their hue), powerful antioxidants.

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9

Garlic

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Studies suggest that garlic may have anticancer properties, but more research in humans is needed. Garlic contains compounds that have antimicrobial and anti-inflammatory properties. To reap the biggest benefits, chop or crush your garlic and let it sit for 10 minutes before adding it to your cooking—the brief rest helps the garlic produce more sulfur compounds, according to the AICR.

10

Oatmeal

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Oats are an easy, delicious source of whole grains, and people who get three servings of whole grains daily may have a 15% lower cancer risk overall compared to those who get less, concluded one major study. Another recent review found that oats may have anticancer properties thanks to dietary fiber and other bioactive plant compounds.

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11

Carrots

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Their bright orange color is a clue that carrots are loaded with beta-carotene, which functions as a powerful antioxidant. One analysis concluded that high carrot intake may be associated with a lower chance for breast cancer, while another study found that carrot consumption may help reduce prostate cancer risk.

12

Grapes

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More human studies are needed to untangle the potential cancer-fighting abilities of these juicy fruits, but some research (particularly lab and animal studies) suggests that the antioxidant compounds in grapes (resveratrol probably rings a bell) may contribute anticancer properties.

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13

Salmon

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People who take weekly fish oil supplements may be less likely to develop colorectal cancer compared to those who don’t, found one large study. Meanwhile, another study on Swedish women found that omega-3s from fish may reduce the risk for colorectal cancer. “Consuming two to three servings of fatty fish like salmon per week may provide the same quantity of omega-3 fatty acids as supplemental fish oil,” Palinski-Wade says.

14

Tomatoes

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Another colorful fruit, another cancer-fighting antioxidant. Tomatoes are a top source of lycopene, a type of carotenoid thought to help reduce the risk for certain cancers such as prostate cancer, research suggests. For the biggest antioxidant punch, cook tomatoes, as “lycopene increases when tomatoes are cooked,” Palinski-Wade says.

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15

Quinoa

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The nutty whole grain is packed with fiber and is a complete protein (meaning it contains all nine essential amino acids that our body needs for proper functioning and overall health, but cannot make on its own). Whole grains like quinoa are thought to play a key role in keeping insulin levels steady and staving off inflammation, which could contribute to a lower cancer risk, the AICR notes.

16

Cherries

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Like berries, cherries are full of protective phytochemicals. “These biologically active compounds can target key areas in the development of cancerous cells,” Dr. Mandal notes. And indeed, eating them regularly can help lower markers of oxidative stress and inflammation, a major review found.

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17

Coffee

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Here’s just one more reason to love your morning cuppa. Women who drank coffee daily were less likely to develop endometrial cancer and other types of cancer post-menopause compared to women who drank less coffee, research suggests.

18

Olive oil

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Permission to add an extra drizzle to your cooking, granted. A staple of the Mediterranean diet, regularly consuming olive oil may be associated with a reduced risk for cancer, including breast and gastrointestinal, according to a review of 45 studies. Part of that may be thanks to olive oil’s high levels of antioxidants.

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19

Chia seeds

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Talk about small but mighty. Chia seeds are an excellent source of fiber, and fiber encourages the growth of short-chain fatty acids in the gut that may have anti-inflammatory and anti-cancer properties, research shows.

20

Soy foods

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Consider replacing some of the red meat in your diet with soy-based proteins. While red meat consumption may be associated with a higher risk for some cancers, soy-based foods (such as tofu and soy milk) may be associated with a lower risk for some cancers, research suggests. Reach for whole, unprocessed soy foods like edamame, tofu, and tempeh over processed products like pre-made soy burgers, says Palinski-Wade.

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