A leading oncologist has revealed seven readily available foods that may significantly reduce cancer risk, emphasizing the power of diet in bolstering the body's natural defenses. While these foods are not miracle cures, incorporating them into a balanced lifestyle can offer substantial protection.

Berries

These vibrant fruits, including strawberries, blueberries, and blackberries, are packed with anthocyanins, potent plant compounds that act as antioxidants. Anthocyanins help shield DNA from damage, a critical step in preventing cancer development. Aim for a cup of fresh or frozen berries several times a week to reap their protective benefits. Studies indicate that berries’ phytochemicals can alter the gut microbiome to target immune cells and suppress tumor growth.

Purple Sweet Potatoes

This colorful root vegetable boasts even higher levels of anthocyanins than many berries. These compounds may help suppress tumor-promoting signals while bolstering protective genes. To preserve their nutrients, steam, bake, or roast them lightly.

Cruciferous Vegetables

Broccoli, cauliflower, Brussels sprouts, and arugula contain compounds that, when converted by the enzyme myrosinase, may help shift estrogen into a less growth-stimulating form and support cell protection. Some research indicates that sulforaphane, a powerful antioxidant in cruciferous vegetables, can halt the growth of cancer cells and encourage apoptosis (programmed cell death). Enjoy these vegetables raw or add dry mustard to cooked dishes to enhance their benefits.

Beans and Legumes

Beans and lentils are excellent sources of fiber, which promotes a healthy gut, regulates hormones, and reduces inflammation. Edamame and other soy foods have been linked to a lower risk of breast cancer recurrence in survivors and are safe for most people.

Kiwi

This tangy fruit offers a trifecta of health benefits: vitamin C, fiber, and antioxidants. These nutrients can reduce oxidative stress and may support DNA repair. Eating the skin increases fiber intake. Enjoy kiwi fresh or blended into smoothies for a daily boost.

Whole Grains

Incorporating whole grains like oats, wild rice, flax seed, walnuts, pumpkin seeds, and chia seeds into your diet can significantly impact your health. Whole grains contain protective antioxidants, including Vitamin E, lignans, phytic acid, and fiber. Eating whole grains is associated with a reduced risk of at least 18 types of cancer, with each 10-gram increase in dietary fiber linked to a 7% reduction in colorectal cancer risk.

Tomatoes

Tomatoes, rich in lycopene, are known to help protect against prostate, breast, ovarian, gynecologic, colorectal and gastric cancers. Cooking tomatoes increases lycopene concentration, making them especially beneficial when added to soups, stews, and chili.

In addition to these specific foods, a broader dietary approach can significantly impact cancer risk. Consuming a variety of colorful fruits and vegetables ensures a diverse intake of beneficial compounds. Emphasizing plant-based foods, managing weight, and avoiding foods and drinks known to increase cancer risk are also crucial steps. Fiber, Omega-3s, and polyphenols are particularly effective against colorectal and gastric cancers. Registered Oncology Dietitian Jeanna Rich encourages people to view food as a daily opportunity to fuel the immune system and support long-term health.