Diets high in red and processed meat, alcohol, refined carbs, fried foods, and sugar, combined with a sedentary lifestyle, can increase cancer risk. Conversely, consuming plant-based foods rich in phytochemicals—compounds that help reduce chronic disease risk—can support the body’s defenses. While no food directly prevents cancer, these “anti-cancer foods” provide nutrients that help protect cells from damage.

Phytochemicals, also called phytonutrients, are found in fruits and vegetables. With over 4,000 types, the best strategy is to “eat the rainbow”—including a variety of colorful produce to gain broad protective benefits. Cruciferous vegetables such as broccoli, kale, cabbage, and Brussels sprouts are particularly valuable. They contain carotenoids, vitamins, minerals, and sulfur compounds (glucosinolates, indoles, isothiocyanates) linked to lower risks of lung, colorectal, prostate, and breast cancers.

Turmeric, known for its bright orange color, contains curcumin, which reduces inflammation—a key factor in cancer—and may enhance chemotherapy effectiveness while protecting healthy cells during radiation therapy.

Mushrooms are rich in antioxidants like L-ergothioneine, helping reduce oxidative stress and inflammation. Studies suggest they may lower prostate and breast cancer risks, while medicinal varieties such as reishi and turkey tail can support immune function and cancer therapies.

Allium vegetables—garlic, onions, leeks, and shallots—have been associated with reduced gut cancer risk, particularly colorectal cancer. Regularly including these foods in your diet supports overall health and provides a natural layer of protection against cancer development.

Eating a diverse range of plant-based, nutrient-rich foods alongside an active lifestyle is one of the most effective ways to support long-term health.