You can do many things to help prevent cancer; cancer-fighting superfoods are among the best options.

These include avoiding tobacco use, maintaining a healthy weight, exercising regularly, and eating a diet rich in fruits, vegetables and whole grains.

Healthy foods and physical exercises alone can prevent significant portions of cancers.

Research has also shown that certain foods can prevent cancer; some may increase the risk.

What nutrients are responsible for cancer prevention

Low dietary fibres, consumption of red meat, and imbalance of omega 3 and omega 6 fats contribute to increased cancer risk. In addition, excess intake of refined carbs and concentrated sugary drinks contribute to obesity and insulin resistance, thus increasing the cancer risk. 

On the other hand, selenium, folic acid, vitamin B-12, vitamin D, chlorophyll, and antioxidants such as carotenoids are responsible for cancer prevention.

Therefore, when a diet rich in cancer-prevention food is consumed, there would be at least a 60–70 per cent decrease in breast, colorectal, and prostate cancers. Such a diet also helps to reduce 40–50 per cent of lung cancer, along with similar reductions in cancers at other sites.

Here are ten foods that are good for preventing cancers that you can try.

1. Spinach

Spinach is rich in many vitamins, minerals, and antioxidants.

The plant is also a great source of lutein and zeaxanthin, two carotenoids essential to eye health. In addition, spinach contains plenty of beta-carotene and vitamin A.

These nutrients make spinach an excellent food for cancer prevention and an immune boost.

2. Tomatoes

Tomatoes are rich in lycopene, an antioxidant that has been shown to prevent cancer.

Studies have shown that women who eat tomatoes regularly have a lower risk of breast and uterine cancers.

In addition, tomatoes are rich in vitamin C and other antioxidants, which help repair damaged cells and fight free radicals.

3. Green Tea

Green tea is one of the healthiest drinks you can taste.

It is rich in antioxidants (polyphenols), which help prevent cancer, heart disease and other diseases. These polyphenols have been shown to inhibit the growth of certain cancers in animals and humans.

4. Turmeric

It has been used for centuries to reduce inflammation and promote overall health.

Turmeric contains curcumin, which has been found to have antioxidant properties that may help reduce the risk of cancer and heart disease by lowering inflammation.

5. Cruciferous vegetables

Broccoli, cauliflower, cabbage, kale and Brussels sprouts are cruciferous vegetables.

They are rich in vitamins A, C and K and dietary fibre. These foods activate enzymes in our bodies that detoxify carcinogens or hinder the growth of cancer cells, helping to prevent cancer.

6. Garlic

Garlic is an excellent source of antioxidants and can help you protect yourself against cancer.

It can prevent stomach cancer, reduce prostate cancer risk, and help fight other forms of cancer.

Garlic also contains a compound known as allicin, which has been shown to kill off cancer cells.

7. Blueberries

Blueberries are one of the most nutrient-dense foods you can eat.

In addition, they are a good source of antioxidants, which help protect against cell damage and reduce inflammation in the body.

Blueberries can also help prevent heart disease by reducing blood pressure, cholesterol levels, and oxidative stress caused by high blood sugar.

Blueberries also have anti-cancer properties due to their high concentration of anthocyanins that protect against cancer-causing cell damage.

8. Mushrooms

These are rich in protein, fibre, and vitamin B sources, such as riboflavin, niacin, thiamine and pantothenic acid.

Mushrooms also contain antioxidants such as selenium, an essential trace mineral that helps maintain the health of your immune system.

Selenium also helps prevent cancer because it helps support the body’s detoxification system by neutralizing free radicals that can damage cells in your body.

9. Prebiotics

Probiotics are live microorganisms (usually bacteria) that confer health benefits, including cancer prevention, when taken in sufficient quantities.

The most commonly consumed probiotic organisms are Lactobacillus, Bifidobacterium, and Saccharomyces boulardii.

The potential mechanisms through which probiotic bacteria can prevent colorectal cancer include:

Production of short-chain fatty acids (SCFAs) from dietary fibre by bacterial fermentation in the colon.

SCFAs are associated with reduced inflammation and improved mucosal barrier function.

Researchers have demonstrated that probiotics reduce mutagenesis and genotoxicity in laboratories. They have proposed several mechanisms for these effects. These include competition with pathogens for binding sites on host cells, antimutagens such as lactic acid production, and direct suppression of mutation induction by reducing reactive oxygen species.

10. Flaxseeds

Flaxseeds contain high alpha-linolenic acid, which can transform into omega-3 fatty acids. Studies indicate that omega-3 fatty acids can decrease inflammation, which is believed to contribute to cancer development.

Flaxseed may also help protect against cancer by preventing DNA damage. When DNA becomes damaged, it can cause changes in the way a cell functions. If these changes persist and spread to other cells, they may lead to cancerous tumours.

The Bottom Line

Almost everyone desires to eat healthily, so when you focus on reducing cancers, eating a wide variety of fruits and vegetables is key. 

Lab tests have found that foods rich in phytochemicals (with “phyto” meaning plant) possess anti-cancer properties. The theory suggests that by consuming large quantities of these foods, people can gradually protect themselves from cancer and other diseases.