Eat these top cancer fighting foods as part of your healthy diet

Reduce your risk for cancer by eating organic produce and preparing food at home.

No magical food or diet can prevent cancer — or any other disease. But eating a variety of healthy foods can help supply essential vitamins, minerals and other nutrients that may reduce your risk. You may already be eating some of the top cancer fighting foods, which include things like leafy greens, berries and whole grains. But if not, we'll explain why these foods are so good for cancer prevention and why you should start incorporating them into your diet.

Top cancer fighting foods

In 2024, more than 2 million Americans are expected to receive a cancer diagnosis. Many factors go into our risk of cancer. Some we have no control over, such as family history or age. But other factors are "modifiable," meaning we can make lifestyle changes to help reduce our risk.

It's no secret that what we eat affects our health. Your doctor may have even explained to you what foods are associated with a higher or lower risk of cancer. This doesn't mean that eating certain foods causes or prevents cancer in all cases, but eating an overall healthy diet can reduce your risk of cancer, heart disease and other illnesses.

Some of these foods include:

Greens

Leafy greens and cruciferous vegetables are full of antioxidants and other nutrients that may help prevent cancer. For example, broccoli, cauliflower and kale have high levels of glucosinolates. They break down into substances that appear to slow down the development of several types of cancer. These veggies are also rich in carotenoids (a type of antioxidant), vitamins, minerals and fiber. There are lots of other cruciferous vegetables to choose from, including arugula, bok choy, cabbage, collard greens, radishes and even wasabi.

Berries

Blueberries contain many phytochemicals and nutrients that have shown potential anti-cancer effects in laboratory studies. Anthocyanins are what give berries their bright colors. They also help protect our cells and have emerged as promising compounds capable of promoting relevant health benefits against cancer, especially breast cancer. Blueberries, blackberries and raspberries have the highest levels of anthocyanins. Berries are also high in fiber, which helps keep your digestive system working smoothly and may help prevent colon cancer.

Nuts

Nuts are nutritional powerhouses with a variety of compounds that may help prevent cancer in different ways. An analysis of several studies showed that people who ate an ounce of nuts every day had a lower overall risk of cancer. Most research has focused on walnuts, which contain ellagitannins, melatonin, and other substances that can reduce inflammation and other processes that increase our risk of cancer. In addition, consider adding raw, unsalted peanuts, almonds, hazelnuts, pine nuts, pecans, pistachios, and Brazil nuts into your diet.

Beans

Legumes such as black beans, chickpeas, and lentils are high in dietary fiber, which studies show can help lower your risk of colorectal cancer. It can also help with weight control, which can affect overall cancer risk. Beans also contain folate — important for healthy cell growth and function — anthocyanins, and other nutrients. Raw carrots dipped in hummus (made from chickpeas) make a great afternoon snack. And black beans with brown rice create a complete vegetarian protein and a satisfying meal.

Whole grains

Oatmeal, whole wheat, bulgur, and farro are all examples of whole grains that contribute to a healthy diet that can help prevent cancer. Unlike processed grains, such as white rice or white flour, whole grains have more fiber, antioxidants and other nutrients that may help reduce the risk of different cancers, including breast, prostate, colorectal and stomach cancers.

Foods to avoid to reduce your risk of cancer

Eating a diet high in ultra-processed foods is associated with increased risks for chronic inflammation, many chronic diseases (heart disease, diabetes, inflammatory bowel disease, obesity, and cancer) and early death.

Examples of common ultra-processed foods include hot dogs, lunch meats and white bread. While it's okay to eat these foods sometimes, opt for minimally processed foods or prepare them yourself when possible. A diet that depends on ultra-processed food is associated with a higher risk of some kinds of cancer.

Other items you should eat and drink sparingly or not at all include:

• Red meat
• Fried foods
• Raw or unpasteurized foods
• Sugar-sweetened beverages
• Refined grain products
• Alcohol

Buying and preparation tips

Cooking meats at very high temperatures can produce cancer-causing compounds called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). Additionally, frying foods in oil and butter adds extra unhealthy fats that can raise your risk of obesity and certain cancers.

To get the most nutrition from your food, consider the following tips:

• Buy fresh and organic foods whenever possible
• When cooking at home, opt for baking recipes — a healthier alternative to frying.
• Marinate and partially precook meats before grilling
• Grill over a low flame to reduce the formation of HCAs and PAHs
• Check ingredient lists; foods with many ingredients, especially ones you don't recognize, are likely to be ultra-processed

Eat your way to a longer life

Committing to simple lifestyle changes now can greatly impact your chances of developing cancer and other diseases later in life. Make trying new foods and experimenting with healthy recipes a fun activity. Encourage loved ones to shop for local organic produce, prepare more foods at home and make changes to their diet — like ditching processed meats — to reduce their risk of cancer.