According to the American Cancer Society, the average adult in the United States has about a 40% chance of developing cancer during their lifetime. Because cancer is such a widespread disease, doctors and scientists are continually researching treatments and potential cures. When it comes to cancer research, one of the most critical areas of focus is prevention. While there is no guaranteed way to completely eliminate the risk of cancer, many lifestyle choices can significantly lower the chances of developing the disease.

One of the most impactful ways to reduce cancer risk is through diet. While certain foods may not actively fight cancer, they can help prevent it by providing essential nutrients and compounds that support overall health. “Research tells us that making healthy food choices consistently over time can reduce your risk of getting cancer, but you can’t say with absolute certainty that food can prevent cancer,” says wellness dietitian Lindsey Wohlford.

The dietary habits that influence cancer risk typically involve consuming too much of some foods while not getting enough of others. Excessive intake of red and processed meats, alcohol, refined carbohydrates, fried foods, and sugar can increase the risk of cancer. Conversely, a diet rich in plant-based foods that contain phytochemicals can offer protective benefits.

Phytochemicals, also known as phytonutrients, are compounds found in plants that can help prevent chronic diseases, including cancer. Doctors, nutritionists, and other healthcare professionals recommend consuming a variety of phytochemical-rich fruits and vegetables regularly. Wohlford advises that the best approach is to “eat the rainbow,” meaning choosing a variety of colorful produce to maximize nutrient intake.

Here are eight powerful anti-cancer foods that can help lower the risk and promote overall health:

1. Cruciferous Vegetables These vegetables include broccoli, Brussels sprouts, cabbage, kale, cauliflower, and turnips. They are packed with essential nutrients such as carotenoids, vitamins C, E, and K, folate, and minerals. Cruciferous vegetables also contain glucosinolates, indoles, and isothiocyanates, sulfur-containing compounds linked to a lower risk of lung and colorectal cancer. Studies suggest that consuming these vegetables regularly may reduce the risk of prostate, colorectal, lung, and breast cancer.
2. Turmeric This bright orange spice, derived from the turmeric root and related to ginger, contains curcumin, a compound known for its anti-inflammatory properties. Chronic inflammation is linked to various diseases, including cancer, making turmeric a valuable addition to an anti-cancer diet. Some studies indicate that curcumin may enhance chemotherapy effectiveness and protect healthy cells from radiation damage.
3. Mushrooms A long-term study involving over 36,000 Japanese men found that those who consumed mushrooms regularly had a lower risk of developing prostate cancer, particularly those over 50. Mushrooms are rich in vitamins, minerals, and antioxidants like L-ergothioneine, which help reduce oxidative stress, a key factor in chronic disease development. Some research also suggests that mushrooms may lower the risk of breast cancer in women. Medicinal mushrooms like reishi, shiitake, turkey tail, and maitake have demonstrated immune-boosting properties that may aid the body’s natural tumor defenses.
4. Allium Vegetables Garlic, onions, leeks, and shallots belong to the allium vegetable family. While studies on their cancer-fighting properties have been observational, research consistently links the consumption of garlic and onions with a reduced risk of colorectal cancer. A 2019 study involving more than 1,600 Chinese participants found that those who consumed higher amounts of garlic and onions had a 79% lower risk of developing colorectal cancer.
5. Wakame This edible seaweed has shown promise in lab and animal studies for its ability to suppress breast, colon, and kidney cancer cell growth. While human trials are still needed, wakame is an excellent source of iodine, a crucial mineral for thyroid health. Maintaining adequate iodine intake is essential since both excessive and insufficient iodine levels can influence thyroid cancer risk.
6. Lycopene-Rich Foods Lycopene, an antioxidant responsible for the red and pink colors in tomatoes, watermelons, and grapefruits, has been linked to a reduced risk of prostate cancer. Carotenoids, the family of antioxidants to which lycopene belongs, have also been associated with a lower risk of lung and colorectal cancer. Tomatoes, guava, watermelon, papaya, and cooked red peppers are all excellent sources of lycopene. Notably, processed tomato products such as sauces and pastes contain higher concentrations of lycopene than raw tomatoes.
7. Beta-Carotene-Rich Foods Beta-carotene is another carotenoid with potential cancer-fighting benefits. Found in carrots, sweet potatoes, and dark leafy greens like spinach and kale, dietary beta-carotene has been linked to a lower risk of lung cancer. However, studies caution against synthetic beta-carotene supplements, as they may increase cancer risk. The safest and most effective way to consume beta-carotene is through whole foods.
8. Fatty Fish Fatty fish such as salmon, tuna, sardines, and anchovies are rich in omega-3 fatty acids and vitamin D, both of which may help reduce cancer risk. Some studies suggest that regular consumption of fatty fish can lower the likelihood of developing certain cancers due to their anti-inflammatory and immune-boosting properties.

Other Cancer-Fighting Foods

In addition to the foods mentioned above, berries, citrus fruits, lentils, whole grains, olive oil, and green tea have all been recognized for their potential role in cancer prevention. Avoiding highly processed foods and limiting sugar and alcohol intake can further lower the risk. Additionally, lifestyle factors such as regular exercise, staying hydrated, and managing stress contribute to overall health and well-being.

Take Steps to Reduce Your Risk

Although no one can entirely eliminate their risk of developing cancer, making conscious choices—such as following a plant-rich diet, avoiding harmful substances, and staying active—can significantly lower the chances. Adopting a healthy lifestyle not only helps prevent cancer but also boosts energy levels, enhances mood, and supports long-term well-being. Prioritizing whole, nutrient-dense foods creates an internal environment that promotes health and longevity.