While there is no food that can completely lower your cancer risk, eating healthy food may reduce it. Certain anti-cancer foods are loaded with phytochemicals, which are natural compounds that can potentially help prevent certain chronic diseases. Others are full of much-needed fiber, proteins, and nutrients. From colorful fruits to protein-rich foods, here are over 8 categories containing over 30 foods that may help protect your body from cancer.

Brightly Colored Fruits

First on our list of anti-cancer foods are brightly colored fruits. These fruits are high in antioxidants and help neutralize free radicals, which can cause malignant cell changes. Berries such as blueberries, strawberries, and raspberries contain ellagic acid. This acid can potentially decrease cancer cell growth. Citrus fruits including oranges, lemons, and grapefruits contain flavonoids. These compounds may help support the immune system and reduce the stomach and pancreatic cancer risk.

Cruciferous Vegetables

While vegetables may not be everyone’s favorite, there’s a reason why your mother always insists that you eat them. Cruciferous vegetables contain glucosinolates, which assist the body in metabolizing toxic substances and also help to reduce inflammation. This group includes broccoli, cauliflower, Brussels sprouts, and cabbage, which contain sulforaphane. This is rather significant, as sulforaphane has been linked to a lower risk of breast, lung, and prostate cancer. Kale and bok choy are also recommended by many due to their strong antioxidant and fiber content.

Leafy Greens

Leaft greens are up next on our list of anti-cancer foods. Leafy greens are high in minerals, vitamins, and fiber. All of these things contribute to a decreased cancer risk. Swiss chard and spinach both contain carotenoids, which help the body eliminate damaging free radicals. Additionally, arugula and mustard greens are full of glucosinolates, which help the body’s natural detoxification process. Romaine lettuce and collard greens are high in folate, a B vitamin required for DNA repair and cancer prevention.

Legumes and Beans

Legumes and beans are often a staple of vegans and vegetarians. They are also regarded as great anti-cancer foods. According to Moffitt Cancer Center, beans and legumes have high levels of fiber and protein, both of which could reduce the risk of colon cancer. Black beans, lentils, and chickpeas all contain resistant starch, which promotes gut health and may reduce inflammation. Red kidney and pinto beans are high in antioxidants and flavonoids, which help prevent oxidative stress. Peas, particularly green and split peas, contain saponins, compounds that may potentially inhibit cancer cell growth. 

Nuts and Seeds

Nuts and seeds are not only for furry little animals! Nuts and seeds are high in healthy fats, vitamins, and antioxidants. These help promote cell health and may lower cancer risk. Almonds and walnuts contain polyphenols, which help prevent oxidative stress. Sunflower and pumpkin seeds contain vitamin E, which promotes immune function and reduces inflammation. Brazil nuts have high levels of selenium, a mineral associated with a lower risk of developing prostate cancer.

Whole Grains

Next on our list of anti-cancer foods are whole grains. According to Cancer Research UK, whole grains are high in fiber and vital nutrients, which boost digestive health and may lower your chance of developing some cancers. Brown rice and quinoa supply vital antioxidants and fiber. They may help improve digestion and help manage your blood sugar levels. Oats include beta-glucan, a fiber that promotes immune function and help to reduce inflammation. Barley and whole wheat contain lignans, which may also reduce the risk of certain cancers.

Healthy Fats

Healthy fats from plant sources have been demonstrated to lower inflammation and help improve overall health. Extra virgin olive oil includes polyphenols that have anti-cancer qualities. Avocados are high in monounsaturated fats and carotenoids, which may help against breast cancer. Additionally, fatty fish such as salmon and sardines contain omega-3 fatty acids, which help to prevent chronic inflammation and may cut the risk of colon and breast cancers. Coconut oil, in moderation, includes medium-chain triglycerides that promote immunological health.

Herbs and Spices

The last group on our list of anti-cancer foods are herbs and spices. Not only are they delicious, but certain spices and plants have potent phytochemical that combat inflammation and oxidative damage. Turmeric, specifically its main health promoting constituent curcumin, has been researched for potential ability to inhibit tumor growth. In cell culture studies, curmumin has been shown to have anti-cancer effects, however its effect in humans is unclear. Gingerol, a consinuent of ginger has been shown to have anti-cancer properties in vitro and in vivo, while evidence is lacking in humans, adding it to your diet is a low risk, with potential benefits. Garlic and onions contain sulfur compounds that aid the body’s detoxification process. Oregano, rosemary, and thyme are essential oils that have powerful antioxidant and anti-inflammatory properties.