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CANCER

The Anti-Cancer Diet: Foods That Prevent Cancer

Protect yourself from cancer by adding these anti-cancer foods to your diet.
By

Eric Metcalf, MPH

Medically Reviewed

by

Walter Tsang, MD

on October 30, 2023

An anti-cancer diet is an important strategy you can use to reduce your risk of cancer. The
American Cancer Society advises following the U.S. Dietary Guidelines, which is to consume at
least 2½ to 3 cups of vegetables and 1½ to 2 cups of fruit each day (roughly five servings total)
to reduce risk of cancer.

An observational study that followed 100,000 people over 30 years supports the
recommendation, finding that doing so reduces the risk of dying from cancer, as well as
cardiovascular and respiratory disease. In addition, researchers are finding that certain foods that
prevent cancer may be an important part of an anti-cancer diet.

Although selecting cancer-fighting foods at the grocery store and at mealtime can’t guarantee
cancer prevention, good choices may help reduce your risk. Consider these anti-cancer diet
guidelines:

 Eat plenty of fruits and vegetables. Fruits and vegetables are full of vitamins and nutrients that
are thought to reduce the risk of some types of cancer. Eating more plant-based foods also gives
you little room for foods high in sugar. Instead of filling up on processed or sugary foods, eat
fruits and vegetables for snacks. The Mediterranean diet offers foods that fight cancer, focusing
mostly on plant-based foods, such as fruits and vegetables, whole grains, legumes, and nuts.
People who follow the Mediterranean diet choose cancer-fighting foods like olive oil over butter
and fish instead of red meat.
 Sip green tea throughout your day.Green tea is a powerful antioxidant and may be an important
part of an anti-cancer diet. Green tea, a cancer-fighting food, may be helpful in preventing liver,
breast, pancreatic, lung, esophageal, and skin cancer. Researchers report that a nontoxic
chemical found in green tea, epigallocatechin-3 gallate, acts against urokinase (an enzyme crucial
for cancer growth). One cup of green tea contains between 100 and 200 milligrams (mg) of this
anti-tumor ingredient.
 Eat more tomatoes. Research confirms that the antioxidant lycopene, which is in tomatoes, may
be more powerful than beta-carotene, alpha-carotene, and vitamin E. Lycopene is a cancer-
fighting food associated with protection against certain cancers such as prostate and lung cancer.
Be sure to cook the tomatoes, as this method releases the lycopene and makes it available to
your body.
 Use olive oil. In Mediterranean countries, this monounsaturated fat is widely used for both
cooking and salad oil and may be a cancer-fighting food. Breast cancer rates are 50 percent
lower in Mediterranean countries than in the United States.
 Snack on grapes. Red grapes have seeds filled with the superantioxidant activin. This cancer-
fighting chemical, also found in red wine and red-grape juice, may offer significant protection
against certain types of cancer, heart disease, and other chronic degenerative diseases.
 Use garlic and onions abundantly. Research has found that garlic and onions can block the
formation of nitrosamines, powerful carcinogens that target several sites in the body, usually the
colon, liver, and breasts. Indeed, the more pungent the garlic or onion, the more abundant the
chemically active sulfur compounds that prevent cancer.
 Eat fish. Fatty fish — such as salmon, tuna, and herring — contain omega-3 fatty acids, a type of
fatty acid that has been linked to a reduced risk of prostate cancer. If you don’t currently eat fish,
you might consider adding it to your anti-cancer diet. Another way to add omega-3s to your diet
is by eating flaxseed.
Be proactive, and make more room in your diet for the following foods that prevent cancer.
Add Garlic to Your Anti-Cancer Diet
Thinkstock

Research shows that garlic is a cancer-fighting food. Several large studies have found that those
who eat more garlic are less likely to develop various kinds of cancer, especially in digestive
organs such as the esophagus, stomach, and colon. Ingredients in the pungent bulbs may keep
cancer-causing substances in your body from working, or they may keep cancer cells from
multiplying. Experts don’t know how much you need to eat to prevent cancer, but a clove a day
may be helpful.
Berries Are Foods That Fight Cancer
Thinkstock

As a tasty treat and cancer-fighting food, berries are hard to beat. Berries contain
particularly powerful antioxidants, meaning they can halt a naturally occurring process in the body
that creates free radicals that can damage your cells. Compounds in berries may also help keep
cancers from growing or spreading. So, as part of your anti-cancer diet, pick up a handful of
blueberries, blackberries, strawberries, or whichever are your favorite from this large family of
healing fruits.
Tomatoes May Protect Men From Prostate Cancer
Thinkstock

Some research has found that tomatoes may help protect men from prostate cancer. The juicy red
fruit can help guard the DNA in your cells from damage that can lead to cancer. Tomatoes contain
a particularly high concentration of an effective antioxidant called lycopene. Your body may
absorb lycopene better from processed tomato foods such as sauce, which means that whole-wheat
pasta with marinara sauce could be a delicious way to get your dose of cancer-fighting foods.
Add Cruciferous Vegetables to Your Anti-Cancer Diet
iStock.com

Cruciferous vegetables — the group containing broccoli, cabbage, and cauliflower — may be
particularly helpful cancer-fighting foods. Researchers have found that components in these
veggies can protect you from the free radicals that damage your cells’ DNA. They may also shield
you from cancer-causing chemicals, help slow the growth of tumors, and encourage cancer cells to
die. They’re a tasty and healthy addition to your anti-cancer diet.
Drink Green Tea to Prevent Cancer
Marti Sans/Stocksy

The leaves of the tea plant (Camellia sinensis) contain antioxidants called catechins, which may
help prevent cancer in a variety of ways, including keeping free radicals from damaging cells. Lab
studies have found that catechins in tea can shrink tumors and reduce tumor cell growth. Some —
but not all — studies in humans have also linked drinking tea to a lower risk of cancer. Both green
and black teas contain catechins, but you’ll get more antioxidants from green tea, so you may want
to consider a cup or more per day in your anti-cancer diet.
Whole Grains Are in the Front Lines Among Foods Fight Cancer
Shutterstock

According to the American Institute for Cancer Research, whole grains contain many components
that might lower your risk of cancer, including fiber and antioxidants. A large study including
nearly half a million people found that eating more whole grains may lower the risk of colorectal
cancer, making them a top item in the category of foods to fight cancer. Oatmeal, barley, brown
rice, and whole-wheat bread and pasta are all examples of whole grains.

0:00 / 0:10

Breast Cancer Survivorship and Its

Impact on Mental Health
Turmeric May Reduce Cancer Risk
Shutterstock

This orange-colored spice, a staple in Indian curries, contains an ingredient called curcumin (not
the same as cumin) that may be useful in reducing cancer risk. According to the National Cancer
Institute, curcumin can inhibit some kinds of cancer cells in laboratory studies and slow the spread
of cancer or shrink tumors in some animals. This cancer-fighting food is easy to find in grocery
stores, and you can use it in a variety of recipes on your anti-cancer diet.
Add Leafy Green Vegetables to Your Anti-Cancer Diet
iStock.com

Leafy green vegetables like spinach and lettuce are good sources of the antioxidants beta-carotene
and lutein. You’ll also find these nutrients in vegetables that are more traditionally eaten cooked,
like collard greens, mustard greens, and kale. According to the American Institute for Cancer
Research, some lab studies have found that chemicals in these cancer-fighting foods may limit the
growth of some kinds of cancer cells.
Grapes Prevent Cancer From Beginning or Spreading
Thinkstock

The skin of red grapes is a particularly rich source of an antioxidant called resveratrol. Grape juice
and red wine also contain this antioxidant. Research suggests that resveratrol may be useful in
keeping cancer from beginning or spreading. Lab studies have found that it limits the growth of
many kinds of cancer cells.
Cancer-Fighting Beans May Reduce Your Cancer Risk
 Thinkstock

Certain fruits and vegetables and other plant foods get plenty of recognition for being good
sources of antioxidants, but beans often are unfairly left out of the picture. Some beans,
particularly pinto and red kidney beans, are outstanding sources of antioxidants and should be
included in your anti-cancer diet. Beans also contain fiber, which may also help reduce your risk
of cancer, according to the American Cancer Society.

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