Your diet plays a powerful role in preventing disease — and when it comes to cancer, what you eat may help lower your risk. While no single food can guarantee full protection, research shows that certain foods contain compounds that can help fight inflammation, boost immunity, and inhibit the growth of cancer cells.

Here are 20 science-backed, cancer-fighting foods you should include in your regular meals:

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1. Broccoli

Rich in sulforaphane, a compound known to reduce the size and number of cancer cells, especially in breast and prostate cancer.

2. Garlic

Contains allicin, which may boost the immune system and slow the growth of tumors.

3. Berries (blueberries, strawberries, raspberries)

Packed with antioxidants like anthocyanins that help protect cells from damage.

4. Tomatoes

High in lycopene, linked to a lower risk of prostate, lung, and stomach cancers.

5. Carrots

Loaded with beta-carotene and falcarinol, both known for their anti-cancer properties.

6. Turmeric

Contains curcumin, a compound with powerful anti-inflammatory and cancer-fighting effects.

7. Green Tea

Rich in catechins and polyphenols that may help prevent cancer cell growth.

8. Leafy Greens (spinach, kale, arugula)

High in fiber, vitamins, and folate — all linked to a lower risk of several types of cancer.

9. Walnuts

Contain omega-3s and phytosterols that may block estrogen receptors in breast cancer cells.

10. Mushrooms (shiitake, maitake, reishi)

Boost immune function and contain compounds that may suppress tumor growth.

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11. Citrus Fruits

Vitamin C and flavonoids in oranges, lemons, and grapefruits may inhibit cancer cell development.

12. Flaxseeds

A rich source of lignans, which may protect against hormone-related cancers.

13. Beans and Lentils

High in fiber, which helps reduce cancer risk, especially colorectal cancer.

14. Grapes (especially red or purple)

Contain resveratrol, an antioxidant shown to stop cancer cell growth in lab studies.

15. Whole Grains (brown rice, oats, quinoa)

High in fiber and antioxidants, offering protection against digestive cancers.

16. Pomegranates

Loaded with antioxidants and polyphenols that have been studied for their anti-cancer effects.

17. Seaweed

Contains compounds that may help prevent breast and colon cancer.

18. Apples (with skin)

Rich in fiber and polyphenols, which may help lower cancer risk.

19. Olive Oil

A staple of the Mediterranean diet, associated with reduced cancer incidence, particularly breast cancer.

20. Cruciferous Vegetables (cabbage, cauliflower, Brussels sprouts)

Contain glucosinolates, which may help deactivate cancer-causing substances.