20 Foods That Can Lower The Risk Of Cancer

Diet can help prevent Cancer

Based on Cancer Research UK, 1 in 2 people will be diagnosed with an illness at any point during their lives. Each year, about 360,000 people have diagnosed with the illness. Of all the diseases that affect us as humans most likely, cancer is the one that triggers the most worry. The word “cancer” is scary enough without having to be informed about the various things that could increase the risk of developing cancer.

In this article, we’ll look at certain food items that can reduce or eliminate the risk of developing cancer. Cancer is a complex multi-faceted illness, but maintaining a healthy lifestyle that includes healthy eating habits, not drinking alcohol, drinking, and stress, and sufficient sleep is the best protection against cancer.

Diet is among the most important elements in reducing the risk of getting cancer however there isn’t a single food that can guarantee that we will not develop cancer. Yet, Cancer Research UK states that a balanced and healthy diet can lower the risk of developing cancer, partially due to the effects of diet, but mostly by helping to maintain an appropriate weight. They also state that our general diet (what we consume from day to day to each day) can be more significant than specific foods in reducing the risk of developing cancer. Here are 20 foods to incorporate into your diet to ensure that you are as healthy as you can.


Strawberries are a great source of antioxidant polyphenols, namely the ellagitannins and ellagic acid (which convert to ellagic acids by the bacteria that live in our guts).

Studies have shown that ellagic Acid has two ways of fighting cancer. it can reduce the growth of cancerous cells. It also can attach to cancerous cells, rendering them inactive and in a position to prevent them to multiply. The research is still in its early stages, but thrilling nevertheless. Strawberries are also extremely abundant in vitamin C that is an antioxidant. As we learned when we spoke about the antioxidant benefits in carrots, antioxidants aid to neutralize free radicals which could harm our DNA and cells, which could cause certain types of cancer.

The delicious soft fruits are great to snack on, add to breakfast cereals, and can be a great addition to salads that are dressed with balsamic vinegar (trust us when we say that it’s a bit odd, but it’s very delicious!) Take them in whenever you’re able, and plan plans to go picking strawberries whenever you can!

Dark Green Leafy Vegetables

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

Research has shown that carotenoids that are found in dark leafy green vegetables like spinach or kale can function as antioxidants, and increase the body’s antioxidant defenses that can aid in stopping free radicals (unstable molecules that cause damage to cells in the body) from destroying DNA and result in cancer. A few studies in the lab have revealed that carotenoids found that are found in the dark leafy veggies can slow the growth of specific types that 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 eat it multiply every week by making diverse recipes. It is important to steam other vegetables such as spinach and cabbage to preserve every nutrient.

Winter Squash

As we imagine antioxidants-rich veggies and fruits we can easily imagine summery vegetables, berries, salads, and asparagus. However, the options are equally abundant in winter, with a plethora of winter squashes that are nutritious to keep you healthy, and filled with cancer-fighting antioxidants.

Butternut squash as well as pumpkins (not just great to cut out into creepy designs for Hallowe’en), as well as various other gourds (as they’re referred to), are all high in carotenoids that are antioxidants, similar to carrots, they can reduce the chance of developing cancer. Carotenoids are particularly beneficial to enhance the communication between cells, which helps slow the growth of cells and growth that could cause cancerous tumors. They also can stimulate cells that are abnormal to self-destruct.

The body also converts beta carotene, a type of carotenoid found in winter squashes into vitamin A. Vitamin A can protect itself from oxidation. Don’t 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 is always a good idea to select whole grains instead of refined grains to reduce your 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.

Based on The American Institute for Cancer Research the AICR, there are many healthful substances found in whole grains (fiber and vitamin E selenium, lignans, and phenols) are combined to create foods rich in anti-cancer activities. AICR’s most recent study on cancer of the colorectal conclusively proving the consumption of 90g (about 3 three ounces) from whole grains products daily lowers the risk of the cancer of colorectal by 17.7. Smaller quantities of whole grains provide some, but not enough protection, while higher amounts provided additional protection.

When you make the shopping, choose whole flour whole wheat, whole grain Freekeh, brown rice Bulgur, Buckwheat Whole wheat couscous as well as corn. Yes, corn is good for the whole person when it’s cooked and fresh, so indulge yourself in popcorn!


Blueberries are a great food item and we strongly suggest that you consume them regularly. They are rich in antioxidants that aid in weight reduction (obesity is among the primary factors that cause cancer) and may even help fight certain illnesses. Blueberries are the most antioxidant power of all well-known vegetables and fruits because they’re packed with Flavonoids which are effective in reducing the danger of asthma, heart disease, and stroke. They also help protect the brain.

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

Furthermore, blueberries contain numerous of the same active substances as Cranberries, so eating them regularly can help in preventing Urinary tract infections.

Broccoli & Cruciferous Vegetables

Cruciferous vegetables are abundant in nutrients, which include carotenoids (beta-carotene, Zeaxanthin, lutein) Vitamin B C E, K, and minerals. Carotenoids serve as antioxidants in the body and possess powerful cancer-fighting properties.

Recent research suggests that this particular group of vegetables could be especially beneficial in combating cancer and possibly even preventing it. Researchers have discovered that the ingredients in these amazing vegetables help protect you from free radicals that destroy the DNA of cells. They can also protect your body from cancer-causing substances (such as UV radiation, tobacco wood-dust, X-radiation) and help to slow down the growth of tumors and help cancer cells be killed. Research has shown a reduced risk of lung, breast, colorectal, and prostate cancer among those who eat cruciferous vegetables regularly.

Cruciferous vegetables consist of these vegetables:
Arugula Bok choy, Broccoli, Brussels sprouts Cabbage, Cauliflower, Collard greens Horseradish, Kale, Radishes, Rutabaga, Turnips, Watercress, Wasabi.

In case you’re not a fan of their flavor you can mix them with other vegetables to make the form of a soup that includes one tablespoon of coconut oil. Courgette leeks, broccoli, and courgette is a great example of delicious soup. Additionally, a lot of these vegetables go well with rice. It is recommended to steam them to retain their nutrients.


Numerous studies have shown that there is a link between the consumption of garlic and a lower chance of certain cancers which include stomach cancers colon, colon, esophagus pancreas, and breast.

Based on the National Cancer Institute, a study of data from seven people revealed that the greater quantity of raw and cooked garlic consumed, the less the chance of stomach and colorectal cancer. Studies in the lab have shown that garlic compounds aid in DNA repair, reduce the development 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 of the World Health Organization on general health and wellness for people of all ages include a daily intake of 2-5 grams freshly cut garlic (approximately one clove) or 0.4 to 1.2 grams from dried garlic powder. Garlic can be a great addition to your food items. Incorporate it into soups or stews, salad dressings vegetables, and meat dishes.


You have likely heard that Mediterranean food is good for overall health. It’s no surprise that one of the primary ingredients of this dish is tomato.

A study, funded through the National Institute for Health Research and Cancer Research UK, discovered that men who consume more than 10 servings of tomato or tomato products every week have an 18% decrease in the risk of contracting prostate cancer when in comparison to those who consumed less than 10 portions. The tomatoes contain a high amount of an antioxidant known as Lycopene. It is powerful in combating prostate cancer as well as in reducing the growth of tumors among men who have prostate cancer. Lycopene can also help prevent heart disease.

They are a rich supply of vitamin A-C as well as E which all fight free radicals that can cause cancer. Add some tomatoes to your salad of greens with cucumber and feta. Make sandwiches by stuffing them with sliced tomatoes avocados, mozzarella, and avocados. You can also combine them into soup.


Grapes, as well as grape juice, are rich in Resveratrol which is a chemical that has been researched for its anti-cancer effects and can be found in significant quantities on the grape’s skin. Resveratrol can be found in red, purple, and green grapes. the amount it contains is more dependent on the conditions of grapes’ growth and not on the color or the type.

Researchers have noted Resveratrol’s capability to stop the growth of cancerous cells as well as inhibit the growth of tumors in lymph liver, stomach, and breast cells. Resveratrol can also trigger an end to leukemia or colon cancer 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 all other fruit so get them organic when you are able.


The expression “eat the rainbow is a reference to the importance to eat a variety of vibrantly 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 distinct protective properties. Every different color of fruit or vegetable has the same type of polyphenol.

Antioxidants aid in mapping up’ or neutralizing free radicals. They are unsteady oxygen molecules that have lost an electron and can travel around the body, by stealing electrons from other safer oxygen molecules. While doing this, they can cause damage to cells as well as our DNA.

If they’re able to accomplish this regularly it could lead to chronic inflammation that can cause oxidative stress that could lead to chronic illnesses like cancer.

Free radicals can enter your body through a variety of ways, for example, breathing in toxic air and pollutants from the environment smoking cigarettes, and eating food that is processed foods, which are rich in saturated fats sugar, salt, and. They are also generated by the body naturally as a result of bodily functions that are normal including digestion and breathing.

Even if we live an exemplary life but we’re still at risk by free radicals. Therefore, it’s crucial to consume lots of antioxidants that provide electrons to radicals that are thereby neutralizing their effects.

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


The ability of cherries to be simultaneously deliciously sweet and incredibly sweet, they are high in antioxidant polyphenols known as anthocyanins. These are the ingredients that give cherries their deep red hue and also play a role in making red wines have a deep red hue as well as antioxidant benefits (in moderate quantities).

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

Additionally taking a glass of tart cherries regularly could help in preventing cancer (studies have focused on the treatment of bowel cancer particularly). In addition, cherries also contain Melatonin, a hormone produced by our bodies to aid in sleep at night (being jet lag indicates that the production of melatonin is out of balance). The research is yet to establish whether this melatonin can reduce the risk of developing cancer.


In high quantities of Omega 3 fats, walnuts are a fantastic source of these important good fats, especially for vegans or those who don’t consume fish. We require omega 3 acids in our diets to maintain our brain and heart.

However, not just that, walnuts are also rich in a compound known as pedunculagin. When we consume walnuts and the natural bacteria within our digestive tract (called”microbiome”) transform pedunculagin into a different substance called Urolithins.

Urolithins can bind to receptors for estrogen (estrogen is a female sex hormone, which is found in male and female bodies, with females having more of it) and may help prevent breast cancer. It is believed to be due to the decrease in estrogen associated with the menopausal cycle can increase the risk of breast cancer for postmenopausal women. Through binding to receptors for estrogens, urolithins may make the body believe that there’s more estrogen in the body.

It is important to not take a big leap and consume at least a few handfuls of nuts throughout the day since they’re high in fats. While they’re great fats, they’re still calories, and when you’re trying to lose 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, sardines, and pilchards are all abundant in omega-3 fats, which, like the ones we found when we discussed walnuts, are vital to the proper functioning and health of our brains and our hearts.

However the fact that large-scale studies have shown that people who eat a diet high in fish oil (two at least three times per week) are less likely of developing cancers of digestion.

It’s believed to be because oily fish has omega-3 fatty acids which could help stop the growth of cancer. They also contain vitamin D, which can help protect against specific types of cancer.

Olive Oil

Another popular ingredient that is a staple of one of the main ingredients in the Mediterranean eating plan includes olive oil. It is used in cooking and salad oil. It could also be a food source that can fight cancer. The rates of breast cancer are 50 less in Mediterranean countries as compared to the United States.

Consuming a balanced diet with olive oil as your primary fat source can significantly lower the incidence of cancer and aid in preventing colon and breast cancer. Olive oil is loaded with antioxidants and vitamins that aid in helping your body get rid of the contaminants that cause damage to the DNA of our body and lead to cancer.

You should purchase 100 extra-virgin olive oil because research has shown an extra virgin olive oil high in Oleocanthal, which is the main ingredient that protects against cancer. Although extra virgin olive oil appears to eliminate cancerous cells, non-extra virgin olive oils don’t seem to be able to inhibit cancer cells. But keep in that the research is being conducted and while olive oil has been proven to be an active food that can prevent cancer, it’s far too early to say that olive oil can help or treat cancer. Include olive oil in your salads and cook with it for cooking.

Green Tea

A few laboratory studies have demonstrated that tea extracts made from green tea may prevent cancerous cells from expanding. Green tea contains compounds known as polyphenols and catechins, a subgroup which, according to scientists, provides antioxidant properties. Researchers have discovered they believe 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 at an early stage and more studies on humans need to be done to ensure that the results are 100 100% exact. One thing that we are aware of for certain is the fact that tea can be consumed all over Japan and the incidences of several cancers are lower than in other parts of the globe. Japan is placed at 43rd on the list of countries with the highest cancer rates by the 2018 GLOBOCAN statistics, which includes all types of cancer. Australia holds the top spot, the US the fifth position, and the UK the 13th position.

Are you still not you? Green tea is among the top antioxidants, making it extremely beneficial for your body. Ensure that you consume a minimum of one cup per daily. It is a great way to improve digestion, brain functions, and improve your mood.

Peas, beans and lentils

Pulses and beans are high in fiber, which is considered that we aren’t getting sufficient amounts of, particularly in the age of diets that are low in carbohydrates.

Fibre aids in keeping our bowels in good shape by enlarging the stool which allows them to pass through our digestive tract more quickly. The fiber in legumes, peas, and beans is referred to as soluble fiber since it dissolves into the gut’s 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 that your bowels are clear of toxins and food waste.

Also, eat any kind of beans (including baked beans) and chickpeas, chickpeas, and lentils at least three times per week. If you’re vegetarian or vegan, these foods also offer lots of protein, which you might want to think cautiously about when you decide not to consume eggs, meat, or dairy products.


As with peas, beans, and lentils, They are also a great source of soluble fiber, which helps to maintain an energized colon. In addition, eating foods high in fiber can help us feel more full for longer periods, which means that we’ll snack less frequently. This is especially beneficial when trying to shed weight. Additionally, it means we’ll consume fewer food items that are packed with salt, sugar, and saturated fats that have been linked to the increased chance of developing cancer.

There is evidence to suggest that apples are rich in fiber that bacteria in the gut convert to small chain fatty acids, such as butyrate, a chemical. Studies have shown that these compounds help reduce inflammation and oxygenation stress. If allowed to accumulate, could lead to chronic illnesses such as certain cancers.

Additionally, apples are loaded with polyphenols which provide antioxidant properties, helping to guard cells against the uncontrollable division that can cause cancer. You know what they say: an apple a day can keep the doctor away.


As with strawberries like raspberries, they are a great source of ellagic acid as well as the ellagitannins which help guard against certain types of cancer. They also provide a significant amount of vitamin C, which is antioxidant-rich and protect us from DNA and cell damage caused by free radicals that could 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 substances, which we may not even think about while we’re taking in our summer raspberry berries, might be creating signals to cells that are rapidly growing which could turn cancerous, and stop growing and then die.

Take a bite of raspberries or alongside morning cereal dusted with honey and yogurt. Also, they’re delicious for overnight oats. Oats soak in the dairy or non-dairy milk that you prefer, topped with Chia seeds to add weight (and fiber) as well as raspberries. Place the whole thing into a jar at night then screw on the lid, store it in the refrigerator and you’ll have a healthy breakfast that requires no preparation or hassle in the morning. It can be eaten while on the move!


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 the stain is due to turmeric. However, despite the stain, 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. These properties are the reason why turmeric is being thought of as an adjuvant drug in conjunction with regular treatments for cancer to improve the chance of surviving. Also, consuming regularly with turmeric could help prevent cancer.

To maximize the benefits from eating turmeric, research suggests the presence of a substance known as piperine, found in the black pepper plant, enhances the bioavailability of curcumin. Piperine is a substance that helps the body absorb curcumin better and helps enhance its health-enhancing properties. Piperine is believed to increase curcumin absorption by up to 2,000 percent by assisting it crossing the gut to the bloodstream and preventing it from being destroyed through the liver.

Curcumin is best consumed as a supplement that includes piperine since supplements are more potent than eating curries with turmeric. However, do not forget to take advantage of curries cooked at home regularly also Don’t forget to add the liberal sprinkle of pepper!

Reduce your risk of developing cancer by your diet

The thing we like about these food items is that they’re widely available, normal food items. There’s nothing extravagant or difficult to pronounce they’re everyday items that are available abundantly at your local grocery store and independent shops or market.

A lot are utilized in various ways and they are simple to include in your diet. You can enjoy strawberries and raspberries sprinkled over your breakfast cereal or incorporated into the yogurt you drink, having a snack of walnuts and cherries, eating an iceberg salad sandwich, or a salmon sandwich and coriander soup as lunch, or a low-fat chickpea and cauliflower curry at dinner isn’t a lot of effort or adhering to an extravagant diet.

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

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