Too much red and processed meat, alcohol, refined carbs, fried foods, and sugar can increase cancer risk. Likewise, a sedentary lifestyle and not eating enough phytochemical-rich foods can contribute to cancer development. While no food directly fights cancer, some provide nutrients that help the body prevent it. These “anti-cancer foods” are mostly plants rich in phytochemicals, compounds that help reduce the risk of chronic diseases, including cancer.

Phytochemicals, also called phytonutrients, are found in fruits and vegetables and are recommended by health experts to be eaten regularly. There are over 4,000 phytochemicals, each with unique benefits, so the best approach is to “eat the rainbow”—consume a variety of colorful produce to cover a broad spectrum of protective compounds.

Cruciferous vegetables like broccoli, kale, cabbage, and Brussels sprouts contain carotenoids, vitamins, minerals, and sulfur-containing compounds (glucosinolates, indoles, isothiocyanates). These compounds have been linked to a lower risk of lung, colorectal, prostate, and breast cancers. Their unique chemistry helps protect cells from damage and supports overall health.

Turmeric, a bright orange spice, contains curcumin, which reduces inflammation—a key factor in cancer and other chronic diseases. Curcumin may also enhance chemotherapy effectiveness and protect healthy cells during radiation therapy, making turmeric a valuable addition to a cancer-preventive diet.

Mushrooms, rich in antioxidants like L-ergothioneine, help reduce oxidative stress and inflammation. Studies have shown that eating mushrooms can lower prostate and breast cancer risks. Medicinal mushrooms like reishi and turkey tail boost immune responses and contain unique compounds that support cancer therapies.

Allium vegetables, including garlic, onions, leeks, and shallots, have been linked to reduced risks of gut cancers such as colorectal cancer. Observational studies show that higher intake of these vegetables may significantly lower cancer incidence, highlighting the importance of including them regularly in your diet.