Cancer is increasingly becoming one of the leading causes of death worldwide. According to the World Health Organization (WHO), millions of new cases and millions of deaths occur each year. However, one of the simplest and most practical methods to help prevent cancer is maintaining a proper diet.

Many studies have shown that certain natural vegetables and fruits can help prevent the formation and growth of cancer cells.

Below is a list of fruits and vegetables recommended by nutrition experts.

1. Broccoli sprouts – a “biological weapon” against cancer
Broccoli sprouts are considered a golden food among cancer-fighting vegetables. They contain a high amount of sulforaphane – a plant compound capable of destroying cancer cells without harming healthy cells. Research shows that sulforaphane can inhibit HDAC enzymes, which are associated with cancer cell development.

Broccoli sprouts are easy to grow at home and can be used in salads, sandwiches, or blended with other vegetables.

2. Cruciferous vegetables – solutions from nature
Besides broccoli sprouts, other cruciferous vegetables such as kale, cauliflower, and cabbage also have outstanding cancer-prevention benefits. They are rich in indole-3-carbinol and sulforaphane, which help regulate enzymes, inhibit abnormal cell division, and prevent DNA damage.

Experts recommend steaming or lightly stir-frying cruciferous vegetables to preserve their nutrients. Avoid over-boiling, as high heat can destroy valuable compounds.

3. Tomatoes – protecting the prostate and digestive system
Tomatoes are a natural source of lycopene – a powerful antioxidant. Many studies have proven that lycopene can slow the growth of cancer cells, especially prostate, lung, and stomach cancers.

Lycopene is better absorbed when tomatoes are cooked. Therefore, tomato sauce, tomato soup, or dishes cooked with vegetable oil are optimal ways to maximize this nutrient.

4. Garlic and turmeric – two “anti-cancer spices”
Garlic has long been known as a natural remedy because it contains allicin – a compound that can kill bacteria and inhibit cancer cell development, particularly stomach and colorectal cancers. Garlic should be chopped and left in the open air for 10 minutes before cooking to activate allicin.

Turmeric contains curcumin – a strong anti-inflammatory and antioxidant compound that helps inhibit cancer formation and metastasis. Curcumin is more effective when consumed with black pepper or healthy fats such as olive oil.

5. Berries – rich in anthocyanins
Berries such as blueberries, raspberries, and strawberries are rich in anthocyanins – antioxidants that protect cells from free radicals and slow aging. These fruits also help reduce inflammation and support the immune system, particularly beneficial in preventing breast and colorectal cancers.

They can be enjoyed in smoothies, yogurt, or eaten directly as a healthy snack.

6. Citrus fruits – boosting immunity and reducing digestive cancer risk
Oranges, grapefruits, lemons, and tangerines are rich in vitamin C and flavonoids, which strengthen immunity, reduce inflammation, and help eliminate carcinogens from the body. Regular consumption of citrus fruits may lower the risk of stomach, esophageal, and pancreatic cancers.

Start your day with a glass of fresh orange juice or add citrus fruits to your mid-day snack.

7. Papaya, pomegranate, and avocado – “super fruits” for protection
Papaya contains beta-carotene and vitamin C, which help protect cells from oxidative damage.

Pomegranate provides polyphenols – strong antioxidant and anti-inflammatory compounds that help prevent cancer growth and spread.

Avocado is rich in monounsaturated fats, vitamin E, and beneficial plant compounds that improve heart health and strengthen immune function.

These fruits are delicious and easy to incorporate into daily meals such as salads, smoothies, or whole-grain toast.

Nutrition plays an important role in cancer prevention and overall health. However, a healthy diet should go hand in hand with a positive lifestyle: avoiding smoking, limiting alcohol, exercising regularly, and getting routine health check-ups.

Take care of yourself starting with your meals – because health is everyone’s most valuable asset.