1. Cruciferous vegetables
Cruciferous vegetables include arugula, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, kale, and turnips, among many others. They are rich in several important nutrients, such as carotenoids (beta-carotene, lutein, and zeaxanthin), vitamins C, E, and K, folate, and minerals [4].
These nutritious vegetables are also an excellent source of glucosinolates, indoles, and isothiocyanates, sulfur-containing chemicals that give cruciferous vegetables their intense aroma. These compounds have been associated with a lower risk of lung and colorectal cancer [5]. Research indicates that consuming cruciferous vegetables may reduce the risk of developing several types of cancer, including prostate, colorectal, lung, and breast cancer [4].
2. Turmeric
This popular bright orange spice comes from the root of the turmeric plant and belongs to the ginger family. Turmeric contains over one hundred different compounds, but curcumin is the active ingredient that provides most of its benefits [6]. Various studies suggest that turmeric may contribute to cancer prevention, possibly because it reduces inflammation levels throughout the body.
Inflammation is the underlying cause of most chronic diseases, including cancer, so reducing it may help prevent them. Other studies suggest that including curcumin in chemotherapy may increase its effectiveness [7] and protect healthy cells from damage caused by radiation therapy [8].
3. Mushrooms
A study of over 36,000 Japanese men over several decades has suggested that mushroom consumption may reduce the risk of developing prostate cancer, especially in men over 50 [9]. Mushrooms are a good source of vitamins, minerals, and antioxidants, particularly L-ergothioneine, which is believed to mitigate oxidative stress. Oxidative stress is caused by poor diet and lifestyle, as well as environmental toxins, which can lead to chronic inflammation and disease [9].
Another study also revealed that mushroom consumption had a preventive effect on breast cancer in women [10]. Medicinal mushrooms, which often refer to exotic and special fungi, have also shown promise in cancer prevention, again thanks to their glutathione, ergothioneine, and polysaccharide content [11].
Examples of these types of mushrooms include reishi, turkey tail, shiitake, and maitake varieties. Studies have shown that these mushrooms affect the body’s antitumor mechanisms by stimulating certain immune cells [12]. Turkey tail is particularly noteworthy and contains a unique polysaccharide known as PK (polysaccharide K) , a known complementary cancer treatment for the immune system [21].
Read more: The best foods to include in your diet to help reduce your risk of skin cancer
4. Allium Vegetables
Vegetables in the Allium family include onions, shallots, leeks, and garlic. While studies on the effect of these vegetables on cancer have been observational, scientists worldwide have consistently found a link between garlic and onion consumption and the prevention of intestinal cancers, such as colon cancer [13]. In fact, a 2019 study of more than 1,600 Chinese men and women revealed that those who consumed more garlic and onions were 79% less likely to develop colorectal cancer [14].
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