While no food can directly “fight” cancer, a nutrient-rich diet can help lower the risk.
“Wellness dietitian Lindsey Wohlford explains, ‘Making healthy food choices consistently can reduce cancer risk, but there are no guarantees.’”
Diets high in processed meats, alcohol, sugar, and refined carbs—combined with a lack of exercise—may increase risk. Meanwhile, plant-based foods rich in phytochemicals can offer protection.
Experts recommend “eating the rainbow,” incorporating colorful fruits and vegetables for maximum nutrients.
Here are eight powerhouse foods that support overall health and reduce cancer risk.
1. Cruciferous Vegetables
Vegetables like broccoli, cauliflower, kale, Brussels sprouts, cabbage, and bok choy are packed with carotenoids, vitamins C, E, and K, folate, and essential minerals. These veggies are also a great source of glucosinolates, indoles, and isothiocyanates—natural compounds that have been linked to a lower risk of lung, colorectal, breast, and prostate cancers.
2. Turmeric
This bright orange spice, a relative of ginger, contains curcumin, a compound with anti-inflammatory properties. Since chronic inflammation is a major driver of cancer and other diseases, reducing inflammation may play a role in cancer prevention.
Additionally, some research suggests that curcumin may help enhance chemotherapy treatments and protect healthy cells during radiation therapy.
3. Mushrooms
A long-term study of over 36,000 Japanese men found that regular mushroom consumption may help lower the risk of prostate cancer, especially in men over 50. Mushrooms are loaded with antioxidants like L-ergothioneine, which helps combat oxidative stress—a key factor in chronic disease development.
Research also indicates that eating mushrooms may have a protective effect against breast cancer, while certain varieties like reishi, shiitake, turkey tail, and maitake contain polysaccharides that support the immune system’s natural defense against tumors.
4. Allium Vegetables (Garlic, Onions, Leeks)
Although most studies have been observational, research worldwide has consistently found a strong link between eating garlic and onions and a lower risk of colorectal cancer. A 2019 study in China found that people who regularly consumed garlic and onions had a 79% lower risk of developing colorectal cancer compared to those who ate them less frequently.
5. Wakame (Edible Seaweed)
While research in humans is still limited, lab and animal studies suggest that wakame (a type of edible seaweed) may help suppress the growth of breast, colon, and kidney cancer cells. Wakame is also a great source of iodine, an essential nutrient for thyroid health—but balance is key, as both too much and too little iodine may impact thyroid cancer risk.
6. Lycopene-Rich Foods (Tomatoes, Watermelon, Grapefruit)
Lycopene, a powerful antioxidant, gives foods like tomatoes, guava, watermelon, papaya, and red grapefruit their vibrant red and pink colors. Studies suggest that lycopene may be particularly effective at reducing prostate cancer risk.
Interestingly, cooked or processed tomato products (such as tomato sauce and paste) contain even higher concentrations of lycopene than raw tomatoes, as heat increases its bioavailability.
7. Beta-Carotene-Rich Foods (Carrots, Sweet Potatoes, Dark Leafy Greens)
Carotenoids, particularly beta-carotene, are linked to a lower risk of lung cancer when obtained through food. However, supplemental beta-carotene has not shown the same benefits—and may even increase cancer risk in certain cases.
To get beta-carotene naturally, focus on whole foods like carrots, sweet potatoes, kale, and spinach.
8. Fatty Fish (Salmon, Sardines, Tuna)
Omega-3-rich fish like salmon, tuna, sardines, herring, and anchovies may help lower the risk of certain cancers due to their high vitamin D and omega-3 fatty acid content. These nutrients are believed to help reduce inflammation and support cell health, both of which play key roles in cancer prevention.
Honorable Mentions
In addition to the foods listed above, there are other nutrient-dense options that may help lower cancer risk:
- Berries & citrus fruits (packed with antioxidants)
- Lentils & legumes (rich in fiber and plant-based protein)
- Whole grains like brown rice and oatmeal
- Olive oil (full of heart-healthy fats)
- Green & white tea (rich in polyphenols with potential anti-cancer benefits)
The Bigger Picture
Your overall lifestyle is crucial in cancer prevention. What you avoid is just as important as what you consume. Reducing processed meats, refined carbs, fried foods, and sugar while staying active, avoiding smoking, moderating alcohol intake, and managing stress can further reduce your risk.