According to the American Cancer Society, the average adult in the United States has about a 40% chance of developing cancer during their lifetime. Given how prevalent this disease is, doctors and scientists continuously search for effective treatments and preventative strategies. While no single factor can guarantee complete protection against cancer, research shows that lifestyle choices play a significant role in reducing risk. Among these, diet stands out as a key component.

Although no food can directly fight cancer, incorporating anti-cancer foods into your diet may help lower your risk. “Research tells us that making healthy food choices consistently over time can reduce your risk of getting cancer, but you can’t say with absolute certainty that food can prevent cancer,” explains wellness dietitian Lindsey Wohlford.

The dietary habits that influence cancer risk often revolve around consuming too much of certain foods while not getting enough of others. Excess red and processed meats, alcohol, refined carbohydrates, fried foods, and sugars can all contribute to a higher risk. On the other hand, consuming more phytochemical-rich foods can offer protective benefits. Phytochemicals, also known as phytonutrients, are plant compounds that support overall health and may help prevent chronic diseases, including cancer.

Doctors and nutritionists recommend eating a variety of colorful fruits and vegetables to maximize the intake of these beneficial compounds. Wohlford suggests that the best approach is to “eat the rainbow” when grocery shopping, as different colors provide different phytonutrients. Since there are over 4,000 known phytochemicals, consuming a diverse selection of foods ensures a broad range of protective benefits.

Here are eight anti-cancer foods that can help lower your risk and support overall well-being:

1. Cruciferous Vegetables These include broccoli, Brussels sprouts, cabbage, kale, cauliflower, and turnips. They are rich in carotenoids, vitamins C, E, and K, folate, and essential minerals. Cruciferous vegetables also contain glucosinolates, indoles, and isothiocyanates—sulfur-containing compounds linked to a lower risk of lung and colorectal cancer. Studies indicate that consuming these vegetables regularly may reduce the risk of prostate, colorectal, lung, and breast cancer.
2. Turmeric This bright orange spice comes from the turmeric root and is related to ginger. It contains curcumin, a compound known for its powerful anti-inflammatory properties. Since chronic inflammation is linked to many diseases, including cancer, turmeric may play a role in prevention. Some studies suggest curcumin may also enhance chemotherapy effectiveness and protect healthy cells from radiation damage.
3. Mushrooms A long-term study of over 36,000 Japanese men found that those who regularly consumed mushrooms had a lower risk of developing prostate cancer, particularly those over 50. Mushrooms are packed with vitamins, minerals, and antioxidants, including L-ergothioneine, which helps reduce oxidative stress—a key factor in chronic disease development. Other studies suggest mushrooms may also lower breast cancer risk in women. Medicinal mushrooms like reishi, shiitake, turkey tail, and maitake have demonstrated immune-boosting properties that may help the body’s natural defenses against tumors.
4. Allium Vegetables Garlic, onions, leeks, and shallots fall into this category. While studies on their cancer-fighting properties have been observational, research consistently links garlic and onion consumption with a reduced risk of gut-related cancers, such as colorectal cancer. A 2019 study involving over 1,600 Chinese participants found that those who ate more garlic and onions had a 79% lower risk of developing colorectal cancer.
5. Wakame This edible seaweed has shown promise in lab and animal studies for its ability to suppress breast, colon, and kidney cancer cell growth. Although human trials are needed, wakame is an excellent source of iodine, a mineral essential for thyroid health. Both excessive and insufficient iodine intake can affect thyroid function and impact cancer risk, so getting an adequate amount from natural sources like wakame is beneficial.
6. Lycopene-Rich Foods Lycopene is an antioxidant that gives tomatoes, watermelons, and grapefruits their red and pink colors. Research suggests that lycopene may help lower the risk of prostate cancer. Carotenoids, the family of antioxidants to which lycopene belongs, have also been linked to a reduced risk of lung and colorectal cancer. Tomatoes, guava, watermelon, papaya, and cooked red peppers are all excellent sources of lycopene. Notably, processed tomato products, such as sauces and pastes, contain even more concentrated lycopene than raw tomatoes.
7. Beta-Carotene-Rich Foods Beta-carotene is another carotenoid with potential cancer-fighting benefits. Found in carrots, sweet potatoes, and dark leafy greens like spinach and kale, dietary beta-carotene has been linked to a lower risk of lung cancer. However, studies caution against supplementing with synthetic beta-carotene, as it may increase cancer risk. It’s best to get this nutrient from whole foods rather than supplements.
8. Fatty Fish Fatty fish such as salmon, tuna, sardines, and anchovies are excellent sources of omega-3 fatty acids and vitamin D—both of which are believed to help lower cancer risk. Some studies suggest that regularly consuming fatty fish may reduce the likelihood of developing certain cancers, thanks to their anti-inflammatory and immune-boosting properties.

Other Notable Cancer-Fighting Foods In addition to the foods listed above, berries, citrus fruits, lentils, whole grains, olive oil, and green tea have all been recognized for their potential role in cancer prevention. Avoiding highly processed foods and limiting sugar and alcohol intake can further reduce risk. Lifestyle factors such as regular exercise, staying hydrated, and managing stress also play a crucial role in overall health.

Take Steps to Lower Your Risk While no one can entirely eliminate their risk of developing cancer, making conscious choices—such as following a plant-rich diet, avoiding harmful substances, and staying active—can significantly lower the chances. Embracing a healthy lifestyle not only helps prevent cancer but also enhances energy levels, improves mood, and supports long-term wellness. By prioritizing whole, nutrient-dense foods, you can create an internal environment that promotes health and vitality.