According to the American Cancer Society, the average adult in the United States has approximately a 40 percent chance of developing cancer during their lifetime [1]. Because of its high prevalence, doctors and scientists are constantly searching for treatments and cures. In cancer research, one of the main focuses is prevention.While most experts agree that there is nothing that can be done to guarantee that cancer will not develop, there are many lifestyle-related factors that can help significantly reduce the risk.
One of these is diet. Eating certain cancer-fighting foods, while unlikely to actively fight cancer, may help prevent it. “Research indicates that consistently choosing healthy foods over time may reduce the risk of developing cancer, but it cannot be said with absolute certainty that diet can prevent it,” says wellness dietitian Lindsey Wohlford. “There are no guarantees.” [2]
Dietary habits that affect cancer risk can be attributed to having too much of some things and too little of others.
Excessive consumption of red and processed meats, alcohol, refined carbohydrates, fried foods, and sugars can increase the risk of cancer. So can a lack of exercise and a deficiency in foods rich in phytochemicals [3]. You may have heard the term “anti-cancer foods.” It’s important to clarify that no single food can fight cancer; however, some foods, when consumed regularly, provide the body with certain nutrients necessary to effectively prevent its development.
Anti-cancer foods are often plant-based foods containing phytochemicals (mentioned above). Also known as phytonutrients, these chemical compounds found in plants can help prevent various chronic diseases, including cancer [2]. To reduce the risk of developing cancer, doctors, dietitians, nutritionists, and other health professionals recommend regularly consuming a variety of fruits and vegetables rich in phytochemicals.
Read more: A woman was diagnosed with colon cancer at age 32. These were her first symptoms.
8 anti-cancer foods that help reduce the risk of cancer
Wohlford states that the best way to get the most protection against cancer is to eat a variety of fruits and vegetables, and the easiest way to do this is to “eat the rainbow”—that is, choose a wide variety of colors when you’re at the supermarket. “Keep in mind that more than 4,000 phytochemicals have been discovered and researched,” she says. “There is no one superfood that contains them all. They all offer different functions and benefits.” [2] The following foods are known as powerful antioxidants. This is not an exhaustive list, but including them in your diet is a good start to reducing your cancer risk.
