20 Foods That Can Lower Cancer Risk

Diet could help prevent Cancer

Based on Cancer Research UK, 1 out of two people will develop the disease at one point during their lives. Each year, about 360,000 individuals are diagnosed with cancer. Of all the diseases that affect us as humans most likely, cancer is the one that causes the most anxiety. The word “cancer” is enough to scare us and then be constantly informed about the various things that could increase the risk of developing cancer.

In this article, we’ll discuss certain food items that can reduce or eliminate the risk of developing cancer. Cancer is a complex multi-faceted condition, however, living an active, healthy lifestyle, with healthy eating habits, not drinking alcohol, drinking, and stress, and sufficient sleeping is the most effective protection against cancer.

Diet is among the most important elements in reducing the risk of getting cancer although there isn’t a single food that guarantees that we will never develop cancer. Yet, Cancer Research UK states that a balanced and healthy diet may reduce the chance of developing cancer, partially due to the effects of diet, but mostly through helping maintain an appropriate weight. The researchers also suggest that our diet overall (what we eat from the day throughout every day) can be more significant than specific foods in reducing the risk of developing cancer. Here are 20 foods to incorporate into your diet too in keeping you as healthy as you can.


Strawberries are a great source of antioxidant polyphenols known as the ellagitannins and ellagic acid (which transform into ellagic acid through the bacteria that live in our guts).

Research has shown that ellagic acid is a dual-purpose weapon for fighting cancer. it can reduce the growth of cancerous cells. It also can connect to cancerous cells rendering them inactive and in a position to prevent them to multiply. The research is still in its early stages, but fascinating nevertheless. Strawberries are also abundant in vitamin C that is an antioxidant. We discovered this when we talked about the antioxidant benefits in carrots, antioxidants aid to neutralize free radicals that could harm our DNA and cells. This could lead to certain types of cancer.

The delicious soft fruits are great to snack on, add to breakfast cereals, or could be a great addition to salads that are served with balsamic vinaigrette (trust us when we say that it’s odd, but it’s very delicious!) Take them in whenever you want, and set an appointment to go picking strawberries when you can!

Dark Green Leafy Vegetables

The leafy green vegetables such as lettuce and spinach are excellent sources of beta-carotene, an antioxidant (source of Vitamin A), and the pigment lutein (pigment only synthesized from plants).

Research suggests that the carotenoids in dark leafy greens like spinach and kale act as antioxidants and enhance the body’s antioxidant defenses, which aid in stopping free radicals (unstable molecules that could harm the cells of our body) from destroying DNA and causing cancer. Certain laboratory studies have found that carotenoids present in dark-green leafy vegetables may slow the growth of certain kinds of breast cancer cell skin cancer cells, stomach cancer, and lung cancer.

Here’s a list of dark green leafy vegetables to include in your diet for fighting cancer
Kale, Collard Greens, Spinach, Cabbage, Beet Green, Watercress, Romaine Lettuce, Swiss Chard, Arugula, Endive, Bok Choy, Turnip Greens.

The most convenient food to eat is lettuce. You can consume it many times per week using various recipes. Be sure to steam other vegetables like spinach and cabbage to retain every nutrient.

Winter Squash

As we imagine antioxidants-rich veggies and fruits we can easily imagine summer fruits, salads, courgettes, berries, and asparagus. But the ground is equally abundant in winter, with a plethora of winter squashes that are nutritious to keep you healthy, and filled with antioxidants that fight cancer.

Butternut squash as well as pumpkins (not just great to cut into spooky shapes for Halloween) along with various other gourds (as they’re referred to) are all high in antioxidant carotenoids similar to carrots, they can aid in reducing the chances of getting cancer. Carotenoids specifically help increase the flow of information between cells, which helps stop the uncontrollable growth of cells and growth, which can cause cancerous tumors. They also trigger cells that are abnormal to self-destruct.

Additionally, the body converts beta carotene which is the kind of carotenoid found in winter squashes, to vitamin A, which is known for its antioxidant properties. Do not be afraid to cook using winter squashes. There are a lot of websites with recipes, and they can be used to make delicious stews, soups, and curries!

Whole Grains

It’s always a good idea to opt for whole grains over refined grains to reduce the risk of developing diabetes and heart disease. Recent research suggests that whole grain is a healthy food you consume every day in your diet to fight cancer.

As per research by the American Institute for Cancer Research, there is a myriad of healthy ingredients found in whole grain (fiber and vitamin E selenium, lignans, and selenium the phenols) all combine to make these foods high in anti-cancer activities. AICR’s recent study on cancer of colorectal conclusively proves the consumption of 90g (about 3 pounds) of all-grain food every day reduces the risk of developing cancer colorectal by 17.7. A smaller amount of whole grains provide some, but not as much protection, while higher amounts provided an even greater amount of.

So, when you’re making the shopping, make sure you choose whole flour whole wheat, whole grain Freekeh, brown rice Bulgur, Buckwheat whole wheat couscous, and corn. Corn is indeed healthy for the whole person when it’s cooked So, treat yourself to popcorn!


Blueberries are a portion of excellent food, and we suggest that you consume them regularly. They are rich in antioxidants that aid in weight reduction (obesity is among the main factors that cause cancer) and can even aid in fighting certain illnesses. Blueberries possess the highest antioxidant power of all most popular vegetables and fruits because they’re packed with Flavonoids which are effective in reducing the chance of developing cancer, asthma, heart disease, and stroke. They also help protect the brain.

A recent study, led by researcher Dr. Yujiang Fang, who is a member of the School of Medicine at the University of Missouri-Columbia. They found intriguing outcomes within Pathology and Oncology Research. The study shows that blueberry extract makes cancerous cell lines more vulnerable to radiation however it also slows down the abnormal growth of cells which is the cause of cancer. While more research is required but the researchers believe their findings suggest blueberries could be a viable treatment option for cervical cancer as well as other types of cancer.

Additionally, blueberries have numerous of the same active ingredients as Cranberries, so regular consumption of them can prevent Urinary Tissue Infections.

Broccoli & Cruciferous Vegetables

Cruciferous vegetables are abundant in nutrients, including a variety of carotenoids (beta-carotene, zeaxanthin, and lutein) as well as vitamins B C E, K, and minerals. Carotenoids are antioxidants within the body and possess powerful anti-cancer properties.

Research has proven that this type of vegetable can be extremely beneficial in combating cancer and possibly even preventing it. Researchers have discovered that certain ingredients in these amazing vegetables can protect you from free radicals that destroy the DNA of cells. They also protect your body from cancer-causing substances (such as UV, tobacco wood-dust, X-radiation) and help to slow down the growth of tumors and stimulate cancerous cells to end up dying. Research has demonstrated a reduced risk of colorectal, lung, breast, and prostate cancer among those who eat cruciferous vegetables regularly.

Cruciferous vegetables comprise some of the following:
Arugula Bok choy, Broccoli, Brussels sprouts Cabbage, Cauliflower, Collard greens Horseradish, Kale, Radishes, Rutabaga, Turnips, Watercress, Wasabi.

Even if you’re not a huge fan of their flavor Try mixing the other vegetables in an enticing soup using one spoon of coconut oil. Courgette Leeks, broccoli, and courgette is an example of delicious soup. In addition, many of these vegetables are great with rice. It is recommended to cook them to preserve every nutrient.


Several studies suggest that there is a link between the consumption of garlic and lower chances of certain cancers which include stomach cancers colon, colon, esophagus pancreas, and breast.

As per the National Cancer Institute, an analysis of the data of seven populations found that the higher the quantity of raw or cooked garlic eaten, the lower the chance of stomach and colorectal cancer. Research has shown that garlic compounds aid in DNA repair, slow down the growth of cancerous cells, and reduce inflammation. Each clove of garlic is filled with a range of phytochemicals, including Flavonoids which are also present in blueberries. They are extensively researched for their anti-cancer properties.

The guidelines set by the World Health Organization to promote general well-being for an adult include daily consumption of 2-5 g freshly cut garlic (approximately one clove) or 0.4 to 1.2 grams in dried powdered garlic. Garlic adds great flavor to your food items. Incorporate it into soups or stews, salad dressings as well as meat and vegetable dishes.


You may have heard that Mediterranean food is great for well-being. It’s no surprise to note that among the primary ingredients of this dish is tomato.

A study conducted through the National Institute for Health Research and Cancer Research UK discovered that men who consume more than 10 servings of tomatoes or tomato-based products every week have an 18% decrease in the chance of developing prostate cancer as in comparison to those who consumed less than 10 portions. The tomatoes contain a high amount of an antioxidant known as Lycopene. It is which is effective in combating prostate cancer as well as reducing tumor growth in those suffering from prostate cancer. Lycopene is also effective in preventing heart disease.

They are a rich food source for vitamins A-C as well as E which all fight free radicals that can cause cancer. Add the cherry tomatoes to your salad greens and add cucumber and feta. Fill your sandwiches with slices of tomatoes as well as avocados and mozzarella. You could also mix them in soup.


Grapes, as well as grape juice, contain a significant amount of Resveratrol which is a chemical that has been researched for its anti-cancer effects and is found in large amounts within the grape’s skin. Resveratrol is present in red, purple, and green grapes. the amount it contains is more dependent on the growing conditions of the grape rather than its color or form.

Certain researchers have pointed out Resveratrol’s capacity to inhibit the growth of cancerous cells and prevent the development of tumors in the lymphatic liver, stomach, and breast cells. Resveratrol is also responsible for the deaths of cancerous leukemic or colon cancerous tumors.

Red wine also has Resveratrol but alcohol consumption is linked to an increase in the risk of various forms of cancer, so don’t use this as a reason to consume more! Additionally, grapes are a source of pesticides than other fruit so get them organic whenever you are able.


The expression “eat the rainbow refers to the importance to eat a variety of different colored fresh fruits and vegetables. This is because fresh fruits and vegetables are packed with an array of antioxidants known as polyphenols. Each one has an individual protective effect. Every different color of fruit or vegetable has various types of polyphenol.

Antioxidants aid in mapping up’ or neutralizing free radicals. These are unstable oxygen molecules that have lost an electron and travel around the body, taking electrons from other, safer oxygen molecules. As they do this, free radicals could cause harm to our cells as well as our DNA.

If they’re capable of doing this regularly it could lead to chronic inflammation that can cause oxidative stress that can cause chronic illness like cancer.

Free radicals can enter your body in a variety of ways such as breathing in toxic air and pollutants from the environment smoking, as well as consuming an unhealthy diet that is loaded with processed foods that are rich in saturated fats as well as sugar and salt. However, they are also created by the body naturally as a result of bodily functions including digestion and breathing.

So, even if we’re living an ethical lifestyle, however, we’re still in danger by free radicals. Therefore, it’s crucial to consume many antioxidants. They give electrons to radicals that are thus neutralizing their effects.

Carrots are orange, clearly, (and sometimes purple if you choose the traditional variety) and are therefore rich in antioxidant polyphenols, known as carotenoids. They have been proven to possess anti-cancer properties.


They are simultaneously deliciously sweet and incredibly tart, the cherries are high in antioxidant polyphenols known as anthocyanins. They give cherries their dark red color and also play a role in making red wines have a deep red hue as well as antioxidant benefits (in moderate amounts).

As with all polyphenols, anthocyanins can protect against cancer by helping neutralize free radicals and preventing chronic illnesses caused by oxidative stress and inflammation.

In addition, having tart juice regularly could help in preventing cancer (studies have examined the prevention of bowel cancers particularly). Additionally, the cherries also contain Melatonin, a hormone produced by our bodies to help sleep at night (being jet lag indicates that the production of melatonin is not in order). Research is still not able to determine the extent to which this melatonin may decrease the chance of getting cancer.


High in Omega-3 fatty acids walnuts are an excellent source of these important healthy fats for vegetarians or people who do not eat fish. We require omega 3 fats in our diets to improve the healthy functioning of the brain and heart.

Not only that, but they are also rich in a unique compound known as pedunculagin. If we consume walnuts they help the bacteria that live naturally within our digestive tract (called”microbiome) transform pedunculagin into a different substance called Urolithins.

Urolithins can bind to the receptors for estrogen (estrogen can be described as a feminine sexual hormone, which is found in male and female bodies, with females having an even greater extent) and may help prevent breast cancer. This is believed to happen because the decline in estrogen associated with the menopausal cycle can increase the chance of developing breast cancer in postmenopausal women. Because they attach to the receptors for estrogen, urolithins could make the body believe that there’s more estrogen in the body.

It’s crucial not to take a big leap and consume greater than one handful of nuts throughout the day since they’re abundant in fats. While they’re great fats, they are calories, and even if you’re working hard to control your weight, you may be consuming greater calories than what you thought when you snack on walnuts and other nuts.

Oily Fish

Oily fish like mackerel, salmon, and pilchards are all abundant in omega-3 acid, which, like the ones we found in our discussion about walnuts, are crucial to the proper functioning and health of our brains and our hearts.

However the fact that large-scale research has shown that those taking a diet that is rich in fish oil (two at least three times per week) are less likely of developing cancers of the stomach and intestines.

It’s believed to be because oily fish is rich in omega-3 fatty acids that could help stop the progression of cancer. It also contains vitamin D, which can protect against certain kinds of cancer.

Olive Oil

Another popular ingredient that is commonly found in an ingredient that is a staple of Mediterranean food includes olive oil. The monounsaturated fat is utilized for cooking as well as a salad oil and could be a food that fights cancer. The incidence of breast cancer is 50 percent lower in Mediterranean countries as compared to the United States.

A healthy diet that includes olive oil as the primary source of fat can dramatically reduce the risk of cancer and assist in preventing colon and breast cancer. Olive oil is a rich source of antioxidants and vitamins that aid in helping your body get rid of the toxic substances that are responsible for destroying the DNA of our body and leading to cancer.

You should purchase 100 extra-virgin olive oil because studies have shown an extra virgin olive oil high in Oleocanthal, which is the component that helps fight cancer. While extra virgin olive oils appear to eliminate cancer cells, other olive oils don’t seem to be able to inhibit cancer cells. But keep in that the research is in progress and although olive oil is an active food that can prevent cancer, it’s too early to conclude that olive oil can help or treat cancer. Include olive oil in your salads, or use it to cook with.

Green Tea

Certain laboratory studies have proven that extracts of green tea could prevent cancerous cells from developing. Green tea is a source of substances known as polyphenols. They also have the catechins sub-group which, according to scientists, provide antioxidant properties. Researchers have discovered the fact that Matcha green tea can fight tumor stem cells in breast cancer. Matcha is a form of green tea that comes in powdered form that comes from Japan.

Although these laboratory results are positive, the research is in an early stage and more studies on humans need to be done to ensure that the results are 100 100% exact. One thing we can say for certain is the fact that tea can be consumed all over Japan and that the prevalence of various cancers is lower than in other parts of the globe. Japan is number 43 in the ranking of countries that have the lowest cancer rate by the 2018 GLOBOCAN statistics, which includes all types of cancer. Australia holds the top spot, the US the fifth position and UK thirteenth place.

Still not you? Green tea is among the top antioxidants, making it very beneficial to your body, so ensure you consume a minimum of one cup of it every day. It is a great way to improve digestion, brain functions and boost your mood.

Peas, beans and lentils

Pulses and beans are high in fiber, which is believed that a lot of us aren’t getting adequate amounts in the diet, particularly in the age of low carbohydrate diets.

Fibre aids in keeping the bowels healthy by enlarging the stool which allows them to pass through the digestive tract more quickly. The fiber found in beans, peas, and pulses is referred to as soluble fiber since it dissolves into the stomach water. It also keeps the stool soft and helps to avoid constipation. A diet rich in fiber can help in reducing the risk of developing cancers in the bowel by ensuring your bowels are clear of old food items and toxins.

Also, eat every kind of bean (including baked beans) as well as chickpeas, lentils, and peas at least three times per week. If you’re a vegetarian, or vegan, these beans also supply lots of protein, which you might want to think attentively about when you don’t consume eggs, meat, or dairy products.


Like peas, beans, and lentils They are also a great source of soluble fiber, which can be beneficial for maintaining an energized colon. Additionally eating foods high in fiber will keep us feeling fuller for longer. This means that we’ll snack less frequently. This is particularly beneficial for those trying to shed some weight. It also means that we’ll be eating fewer foods high in salt, sugar, and saturated fat, which have been linked to the increased chance to develop cancer.

There is evidence to suggest that apples are rich in fibers that bacteria in the gut convert to shorter chain fatty acids, such as butyrate. Research has shown that these compounds may help reduce inflammation and oxygenation stress. If allowed to accumulate, can cause chronic diseases such as some cancers.

They also contain polyphenols, which provide antioxidant properties, helping to guard cells against the uncontrollable divisions that cause cancer. They say: an apple a day can keep the doctor away.


As with strawberries and raspberries, raspberries are an excellent source of ellagic acid as well as ellagitannins which help defend against certain kinds of cancer. They’re also a great source of vitamin C. Vitamin C is antioxidant-rich and protect us from DNA and cellular damage caused by free radicals. This can cause cancer if they are allowed to develop into chronic.

The ellagitannins in the raspberries are believed to be able to kill cancer cells through activating ‘apoptosis’, or the death of cells. This means that these compounds, which you may not think about while we’re eating our summer raspberries may be forming signals to cells that are rapidly growing that could become cancerous, cease growing, and eventually die.

Have a cup of raspberries for a snack or in the breakfast cereal you’ve chosen to drizzle with honey and yogurt. Also, they’re delicious in overnight oats, oats that are soaked in dairy or non-dairy milk that you prefer, top with the addition of chia seeds for extra bulk (and fiber) as well as raspberries. Put the whole thing into a jar at night and screw on a lid, store it in the fridge, and voilà, a nutritious breakfast that doesn’t require any preparation or hassle in the morning. It can be consumed on the go!


Turmeric is the ingredient that gives curries their stunningly deep yellow hue. It’s not called the golden spice just because of it. If you’ve spilled curry onto your clothes it’s all due to turmeric. While it’s not a problem it is extremely beneficial for our well-being.

This spice has a myriad of active ingredients, however, the one that is most researched is curcumin, which is a well-known powerful anti-inflammatory and antioxidant. This is why turmeric is now being thought of as an adjuvant drug along with other cancer treatments to improve the chance of surviving. It also means that taking regularly with turmeric will help in preventing cancer.

To maximize the benefits from taking turmeric, research suggests the presence of a substance known as piperine, found within black pepper enhances the bioavailability of curcumin. This means that piperine assists the body to absorb curcumin more effectively, which helps enhance the health advantages of curcumin. Piperine may increase curcumin absorption by up to 2,000 percent, by assisting it crossing the gut to the bloodstream, and also preventing it from being destroyed through the liver.

Curcumin should be taken as a supplement that has piperine, as supplements are more potent than eating curries with turmeric. However, do not forget to cook your curries frequently as well be sure to include an ample amount of pepper!

The risk of getting cancer-free is reduced by your diet

The thing we like about these food items is that they’re easily accessible, everyday food items. There’s nothing extravagant or difficult to pronounce these are just everyday items that are available at a plethora of prices at your local grocery store and independent shops or market.

A lot of varieties can be utilized in a variety of ways and they are simple to include in your everyday diet. A few raspberries and strawberries sprinkled over your breakfast granola or incorporated into the yogurt you drink, having a snack of walnuts and cherries, or having the salmon sandwich for lunch or carrot and coriander soup at lunch, or a low-fat chickpea curry and cauliflower for dinner isn’t too extravagant or if you’re following any fancy diet.

It’s simply a healthy food, nutritious, and delicious food that can be a blessing to your overall health. What’s not to love?!

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