Cancer remains a major health challenge, impacting millions worldwide annually. The American Cancer Society estimates that in 2018, about 1,735,350 new cancer cases will be diagnosed and 609,640 cancer deaths will occur in the United States.
While these figures are alarming, you can take proactive steps to lower your risk. A healthy diet is one of the most effective strategies. After reviewing the research, I've compiled a list of cancer-fighting foods worth adding to your meals. Update your grocery list with these items and enjoy the benefits for both mind and body.
- Tea
Tea is not only a delightful beverage but also offers notable cancer-fighting properties along with a caffeine boost. According to the National Cancer Institute, “the predominant polyphenols in green tea and the theaflavins and thearubigins in black teas have antioxidant activity. These chemicals have substantial free radical scavenging activity and may protect cells from DNA damage caused by reactive oxygen species.”
Though tea is a popular drink, iced and ready-to-drink versions may contain fewer polyphenols than freshly brewed tea. Polyphenol levels vary based on tea type, amount used, brewing time, and temperature.
Hot brewed tea delivers the highest polyphenol concentration, while instant preparations and iced or ready-to-drink teas have lower amounts. Switching to freshly brewed tea could offer significant cancer-fighting advantages.
- Broccoli
Your mother was right to insist you finish your broccoli—it's a powerful cancer-fighting superfood! As a cruciferous vegetable, broccoli is rich in vitamins, nutrients, and minerals. Studies link regular consumption of cruciferous vegetables to reduced risks of breast, prostate, colorectal, and lung cancers.
Eating broccoli often is an excellent way to lower cancer risk. For maximum benefit, enjoy it raw or lightly steamed.
- Cabbage
Another cruciferous vegetable packed with dietary benefits, cabbage deserves a regular spot on your plate. A study at Michigan State University found that people who ate raw or lightly cooked cabbage and sauerkraut 3–5 times per week were 70% less likely to develop breast cancer compared to those who ate it twice or less. Cabbage is high in glucosinolates and bioflavonoids, compounds that inhibit tumor growth and protect cells from free radicals.
- Garlic
This favorite seasoning offers impressive cancer-fighting benefits, so keep adding it to your dishes. The National Cancer Institute states: “Protective effects from garlic may arise from its antibacterial properties or from its ability to block the formation of cancer-causing substances, halt the activation of cancer-causing substances, enhance DNA repair, reduce cell proliferation, or induce cell death.”
Multiple population studies indicate that higher garlic intake reduces the risk of several cancers, including those of the pancreas, stomach, breast, esophagus, and colon.
- Blueberries
Blueberries are a delicious and healthy snack, enjoyable on their own or as a complement to other foods. While we didn't need another reason to love them, their cancer risk reduction is a welcome bonus.
The American Institute for Cancer Research notes: “Blueberries contain numerous phytochemicals and nutrients, many of which are well studied in the laboratory. They also contain dietary fiber, which can act in several ways to lower cancer risk, including helping with weight control.”
- Coffee
Another beloved beverage, coffee not only lifts your mood and energy but also offers health perks. The Institute for Scientific Information on Coffee recently published a Roundtable Report indicating that regular coffee drinkers are 40% less likely to develop liver cancer. Additional studies suggest it lowers the risk of endometrial cancer.
Moderate coffee consumption—about three to five cups daily—can also reduce the risk of cirrhosis and liver disease by up to 70%.
- Apples
An apple a day truly helps keep the doctor away! While the whole apple is beneficial, the peel contains a third or more of the phytochemical compounds studied for anti-cancer effects.
According to Rui Hai Liu, associate professor of food science at Cornell University, “We found that several compounds have potent anti-proliferative activities against human liver, colon, and breast cancer cells and may be partially responsible for the anti-cancer activities of whole apples.”
- Carrots
This popular vegetable is effective in fighting cancer. Carrots are a non-starchy vegetable providing fiber, carotenoids like beta-carotene, and other phytochemicals.
Beta-carotene and alpha-carotene are antioxidants that protect the body from damaging free radicals. They also promote cell-to-cell communication, essential for healthy cell growth.
In cell and animal studies, luteolin and falcarinol—also found in carrots—reduce cancer cell growth and increase cancer cell death.
- Cherries
Cherries offer another tasty way to combat cancer. Both sweet and tart varieties contain phytochemicals and nutrients studied for cancer prevention. They are also a good source of dietary fiber, linked to a lower risk of colorectal cancer. High fiber intake helps control weight by promoting fullness, and excess body fat increases the risk of eleven cancers, so maintaining a healthy weight is crucial. Cherries may also help prevent cancers of the mouth, pharynx, larynx, and lung.
Both sweet and tart cherries have high antioxidant levels, with tart cherries containing even more. They also provide vitamin C and potassium, and tart cherries are an excellent source of vitamin A.
While no single food can fully protect against cancer, research shows that a diet rich in vegetables, beans, fruits, whole grains, and other plant foods can significantly lower your risk for many cancer types.
Add these foods to your shopping list—they're a delicious way to support long-term health.
