7 Cancer-Fighting Foods

By Emily Jacobson

If you’re wondering how you can protect yourself from cancer, take a look at what’s on your plate. Recent research suggests that nearly one-third of all deaths from cancer may be related dietary choices. While there is no diet that guarantees you won’t get cancer, there are some simple and inexpensive changes you can make that may substantially reduce your risk of developing it. According to the American Institute for Cancer Research, you should start by making sure that two-thirds of what you’re eating consists of plant-based foods. Beyond that, there are a variety of choices to make. Here are seven cancer-fighting foods that you should consider adding to your diet:

Colorful Vegetables

A good rule of thumb is that the darker or bolder the color of the vegetable, the more nutrients and cancer-fighting properties it contains. Dark leafy greens are especially potent with folate and fiber, which have been shown to protect against many different cancers, including skin and stomach cancer. Some excellent greens to try include kale, spinach, and mustard greens. Just remember that any rich-colored vegetable will be packed with nutrients that protect against cancer.

Green Tea Quite a bit of research has been done on the health benefits of green tea, and the evidence suggests that it can be a powerful protector against cancer. According to the research, green tea may help protect against cancers of the lung, prostate, colon, skin, and breast – and it may even prevent these cancers altogether.

Coffee Because it is filled with phytochemicals that protect the body from cancer-causing cell damage, coffee has been shown to slow the growth of malignant tumors. One Swedish study found that people who drink coffee daily are much less likely to develop a certain form of breast cancer. Similarly, results from a Harvard study showed that women who drink high amounts of coffee are extra protected against endometrial cancer. So don’t feel guilty about indulging in your morning java boost.

Garlic According to nutritional experts, garlic stimulates the activity of immune cells, helping to protect the body against carcinogens. Many studies have found a correlation between garlic consumption and a lower risk of colon and stomach cancer. One report showed that people who eat garlic on a regular basis have about half the risk of stomach cancer compared to those who don’t. Experts believe this is due to garlic’s effectiveness at fighting against Helicobacter pylori, a bacteria that's known to lead to cancer.

Nuts The antioxidants found in nuts have been shown to reduce cancer risk. Pistachios contain gamma-tocopherol, a form of vitamin E, which protects against lung cancer, according to a study out of the University of Texas. Brazil nuts contain high amounts of selenium, which is especially effective at fighting against prostate cancer. And if you’re looking to protect against breast cancer, research shows that you should try eating a handful of walnuts daily.

Avocados A potent source of potassium, phytochemicals, and beta-carotene, avocadoes have the added benefit of containing a particular antioxidant called glutathione, which helps eliminate cancer-causing free radicals. Additionally, avocados contain lutein and oleic acid, both of which have been shown to reduce a woman’s risk of breast cancer. Yes, avocados contain fat, but luckily it’s monounsaturated fat – the good kind.

Berries If you want to add something to your diet that can do nothing but good for your health, make it berries. A good source of phytochemicals that prevent cancer growth, berries are also loaded with a surprisingly large amount of antioxidants and vitamin C. According to research, foods that are rich in vitamin C aid in protecting against cancer of the esophagus. Blueberries and strawberries have been shown to be especially effective at lowering cancer risk. A tasty way to add berries into your diet is to sprinkle them on your cereal or add them to yogurt in the morning.