50 foods that reduce the risk of cancer!

1. Mushrooms:

A study in the International Journal of Cancer found that Chinese women who consumed just 10 grams (the equivalent of a small vegetarian) or more of fresh mushrooms daily were about two-thirds less likely to develop breast cancer than those who avoided mushrooms .

In addition, high mushroom intake was also associated with a lower risk of breast cancer in premenopausal women.

2. Beans:

You’ve probably added fiber-rich foods to your diet because they’re superstars when it comes to helping you feel full, eat less, and lose weight.

And now we know that these foods can also help reduce your risk of breast cancer ! According to Harvard researchers, for every 10 grams of fiber a woman eats a day, her risk of breast cancer decreases by seven percent.

But navy beans pack nearly 10 grams of belly-filling macro into just half a cup! Experts believe that fiber helps reduce high levels of estrogen in the blood, which are strongly linked to the development of breast cancer .

3. Nuts:

Not only can these heart-shaped ones help fight fatty food cravings, they can also ward off cancer cells.

Walnuts contain gamma tocopherols, a vitamin that stops the activation of the enzyme essential for cancer growth – without affecting non-cancerous cells.

In addition, these creamy nuts also have phytosterols, which can help regulate estrogen levels in both men and women, as well as slow the growth of breast cancer cells by blocking estrogen receptors.

But in fact, one study found that when mice were given the human equivalent of two ounces of walnuts for a month a day, tumor growth in nut-eating mice slowed to half the rate of tumors in mice. who didn’t eat nuts.

4. Tomatoes:

From pasta sauce to ketchup and cocktail mixers, tomatoes have given us some of our favorite pantry dishes.

But did you know that they also help reduce women’s risk of developing breast cancer.

A Journal of the National Cancer Institute study found that women with the highest levels of lycopene, a carotenoid found in tomatoes , had a 22% lower risk of developing cancer, while women with the highest levels of carotenoids overall had a 19% lower risk. risk.

5. Sweet Potatoes:

Sweet potato , another reddish veggie is rich in carotenoids — specifically, beta-carotene.

The same study found that women with the highest levels of beta-carotene in their blood had a 17% lower risk of developing certain types of breast cancer .

Experts speculate that carotenoids contain compounds that help regulate cell growth, defense and repair.

To get the maximum return on your carotenoid investment, scientists recommend blanching your potatoes and seasoning them.

6. Pomegranates:

Opening a pomegranate is probably one of the best things you can do for your health and flat stomach goals.

But high in fiber (the edible seeds that break down the fruit) can actually help your body inhibit the growth of hormone-dependent breast cancer , as a study published in Cancer Prevention Research shows.

The ellagic acid in pomegranates can potentially protect against breast cancer by suppressing estrogen production and preventing cancer cells from growing.

And they’re not the only staple foods rich in ellagic acid; raspberries, strawberries, cranberries, walnuts and walnuts are too.

7. Tea:

Tea is full of antioxidants called polyphenols – which also have anti -breast cancer properties .

A small study by the National Cancer Institute of the National Institutes of Health (NIH) found that Japanese women who drank at least one cup of green tea a day had less cancer-causing urinary estrogen than women who did not.

Just avoid the bottled stuff and brew your own batch at home, as it would take 20 bottles of ready-to-drink tea to mass scoop the same amount of polyphenols present in just one homemade mug.

8. Broccoli:

Broccoli might not have been your favorite side when you were a kid, but since your taste buds have likely matured since then, we’re going to let you in on a little secret: sulforaphane, an anti-inflammatory compound found in veggies, has been shown to eliminate causing chemicals. of breast cancer and inhibits the growth of breast cancer cells

Want to know how to get the most out of your broccoli ? Steam it! Steaming the veggie will also ensure it stays smooth and tummy-friendly.

9. Wild Salmon:

After reviewing a multitude of international studies, the journal BMJ published a report that revealed this shocking statistic: Women who consumed the most fish-based omega-3 fatty acids were 14% less likely to be diagnosed with breast cancer than women who consumed the most fish-based omega-3 fatty acids. than those who avoided seafood.

And there’s more good news: you don’t have to add salmon to your menu as often to reap the benefits. Other fish rich in omega-3s include sardines, cod, mackerel and anchovies.

10. Organic milk:

A study published in Cancer Prevention Research found that vitamin D can reduce the risk of breast cancer in women by up to 50%.

And another, more recent study linked low levels of vitamin D in the blood to an increased rate of tumor progression in breast cancer .

To stop cancer, start your mornings by tossing organic vitamin D -enriched milk into your coffee or dipping a bowl of healthy cereal with these things!

11. Olive oil:

The Mediterranean diet is not only helpful when you are trying to improve health and weight loss, but it also has another fabulous benefit.

A Spanish study published in JAMA Internal Medicine found that women who followed a Mediterranean diet rich in extra virgin olive oil had a 68% lower risk of developing breast cancer compared to women who consumed corn oil.

Experts believe that the anti-inflammatory phenolic compounds in olive oil and oleic acid were responsible for stemming the growth of cancer cells.

12. Eggs:

Eggs are packed with a unique nutrient known as choline, which has been shown to accelerate weight loss and lower your risk of breast cancer ! According to a study published in the Journal of the Federation of American Societies for Experimental Biology, women who consumed the most choline had the lowest risk of breast cancer .

13. Spinach:

When it comes to leafy greens, we definitely have a lesson to learn. Spinach is a potent source of lutein and zeaxanthin, two carotenoids that have resulted in a 16% reduced breast cancer rate if consumed in abundance.

This green salad is also rich in DNA-strengthening folate, an essential B vitamin during pregnancy.

A study published in the journal PLoS ONE linked low folate levels to an increased risk of breast cancer .

14. Saffron:

Curcumin , the main antioxidant polyphenol in this root spice, is also packed with chemoprevention properties .

But a study in Molecular Oncology showed that anti-inflammatory curcumin can help prevent breast cancer cells from forming . Now there’s a good reason to toast glasses and applause to a saffron latte.

15. Café:

Java drinkers rejoice: you can really help reduce the risk of anti-estrogen-resistant estrogen receptor (ER) negative breast cancer by making a cup.

A 2011 study in the journal Breast Cancer Research found that women who ate a cup of Joe had a lower incidence of ER-negative breast cancer than women who preferred other beverages.

“One possibility is that the antioxidants in coffee protect cells from damage that can lead to cancer,” explained one of the study’s authors, Jingmei Li, PhD.

16. Peaches:

Here’s some sharp news: One study found that a higher intake of peaches was associated with a lower risk of breast cancer among postmenopausal women.

To reap the same chemopreventive benefits, chew two to three peaches a day.

17. Chickpeas:

The main ingredient in our all-time favorite dip (nothing short of hummus) can also help you fight breast cancer .

But a study published in the journal Nutrition and Cancer found that chickpeas contain anti-cancer agents called protease inhibitor concentrates.

18. Blackberries:

If you crave something sweet but don’t want to undo your weight loss victories, grab a handful of antioxidant-rich blueberries !

A review published in the journal Anti-Cancer Agents in Medicinal Chemistry expressed that these blue spheres “promise to be effective as anti-cancer agents” due to their ability to prevent the formation of cancer cells, as well as increasing the ability of healthy cells to kill off. the cancerous ones.

19. Carrots:

Who knew the bag of carrots could help fend off one of America’s scariest serial killers? According to research published in the American Journal of Clinical Nutrition, of 33,000 women, those who consumed the most carotenoids, present in their blood, had an 18 to 28% lower risk of breast cancer .

If you’re tired of dipping carotenoid-rich carrots in hummus — another cancer-fighting food — try adding them to one of our 26 flat-tummy soups.

20. Strawberries:

In addition to making the perfect container for melted chocolate, strawberries may also help fight cancer, according to a study in Scientific Reports.

“We have shown for the first time that strawberry extract , rich in phenolic compounds, inhibits the proliferation of breast cancer cells in both in vitro and in vivo models,” said Maurizio Battino, co-author of the article, in a press release.

21. Oranges:

Here’s another one to peel an orange during snack time: Bright fruit is packed with chemopreventive properties, according to a study published in the Journal of Breast Cancer found that a high intake of citrus fruits can potentially lower your risk of breast cancer. .

22. Goji berries:

Like many of our berries, goji berries are packed with anti-inflammatory antioxidants that can help fight cancer.

Research published in the journal Natural Product Research found that goji berry extract prevented breast cancer cells from maximizing .

23.Noz sin:

Pecans can build the base of our favorite Thanksgiving pie, but these rich nuts can also help prevent cancer.

Pecans are packed with polyphenol ellagic acid, which has “anti-carcinogenic actions,” according to the journal Cancer Biology & Medicine.

Just don’t rely on fulfilling your nut intake for sugar-laden desserts – eating the nuts raw or roasted is the best option.

24. Cauliflower:

When you cut, chew and digest cauliflower , its glucosinolates break down and form biologically active compounds known as indoles and isothiocyanates.

According to the National Cancer Institute, this cancer-preventive duo can prevent the development of breast , lung, colon, liver, and stomach cancer.

25. Cherries:

Cherries are not only a great snack for better sleep, they are also considered one of the best fruits to eat to prevent breast cancer .

According to a study published in the Pakistan Journal of Pharmaceutical Sciences, cherries can minimize the risk of cancer and other chronic diseases. Now that’s a perfect reason to mix the stone fruit into a Zero Belly Smoothie!

26. Cabbage:

Remember those cancer-fighting indoles and isothiocyanates found in cauliflower? Well, cabbage is also packed with these compounds! Want to know how to use this versatile veggie? Get creative in the kitchen by adding it to salads or try Asian-inspired noodle dishes.

27. Chinese cabbage:

Chinese cabbage, can be a tasty side dish and also help stop the growth of cancer cells, just like its cruciferous cousins. It got another bonus: the vegetarian’s solid iron content made it a spot on our list of foods that prevent hair loss!

28. Linseed:

Flaxseeds are omnipotent when it comes to lowering blood pressure, cholesterol, and preventing big C.

A study in the journal Clinical Cancer Research found that “flaxseed in the diet has the potential to reduce tumor growth in breast cancer patients .”

We recommend purchasing these versatile seeds whole and grinding them before each use to ensure you get the most nutrients.

29. Asparagus:

A study published in the Indian Journal of Pharmacology found that fiber-rich asparagus induces antioxidant activity, which may have the potential to prevent cancer.

Good thing these savory spears are delicious, both steamed and roasted!

30. Soldier:

Many people associate soy with cancer because of its phytoestrogens, plant compounds that mimic estrogen, which have been shown to stimulate cancer in laboratories.

On the other hand, human studies have not proven that diets high in soy are linked to a maximized risk of breast cancer .

In fact, it’s the exact opposite, as experts believe that soy isoflavones have the ability to block more potent natural estrogens in the blood.

The American Cancer Society dietary guidelines not only consider that eating soy products is not only safe, but “may even lower your risk of breast cancer ,” studies in the Journal of Clinical Oncology and the American Journal of Epidemiology.

They show that eating more of these bean-based foods improved survival rates and lowered the risk of lung cancer, in addition to reducing the risk of prostate cancer. While miso paste is a great option, you can also add fermented tofu.

31. Citrus fruits:

Most of us prefer to peel our citrus fruits before eating, but their potent peels should also be fully consumed.

But citrus peels can increase the body’s production of detoxifying enzymes, and according to researchers at the University of Arizona, regularly adding zest to meals can help reduce your risk of squamous cell skin cancer by 30%, plus to reduce the size of existing tumors.

32. Mackerel fish:

Heart-healthy mackerel fish , herring, and wild salmon are packed with protein and anti-cancer properties, according to a Harvard study.

The researchers found that in about 48,000 men, those who consume the fatty fish more than three times a week are 40% less likely to develop advanced prostate cancer than those who consume the fish twice a month, thanks to the omega content. -3 and vitamin D. for their protective properties.

But beyond that, increased vitamin D intake was associated with a 50% reduced risk of breast cancer in women, according to the Proceedings of the American Association for Cancer.

The researchers also believe that vitamin D may also increase survival rates among lung cancer patients and protect against colorectal cancer.

33. Artichokes:

Artichokes can help you flatten those abs thanks to their impressive fiber count (seven grams per average veggie!).

But they also have some more impressive benefits. A study in the Journal of Cellular Physiology found that the polyphenols in artichokes can prevent breast cancer.

34. Wine:

Who knew ending your day with a glass of wine not only staves off stress but also prevents esophageal cancer.

But according to a study in the journal Gastroenterology, drinking just one glass of white or red wine can reduce your risk of developing Barrett’s esophagus by 56%.

Barrett’s esophagus, a precursor to esophageal cancer, develops when acid reflux or heartburn permanently damages the esophageal lining.

35. Pumpkin:

Pumpkin rich in carotenoids can reduce the risk of breast cancer by 18-28 % ! One report revealed that waiting for the pulp to fully ripen — when the outer skin is peach-colored and the inside is a deep, bright orange — before digging into it is the best way to get the full carotenoid punch.

36. Watermelon:

You can add watermelon to your shopping list beyond bikini season. In a laboratory study that attempted to mimic human digestion processes to see how carotenoid compounds are affected, researchers calculated that in equal-weight portions, more lycopene would be absorbed from watermelon than from tomatoes. of Cancer.

37. Papaya leaf:

After digging into the juicy papaya ‘s inner goodness , don’t throw away the leaves! According to a study conducted by researchers at, dried papaya leaves have been shown to fight cancer.

But in one study, researchers exposed 10 different types of cancer cell cultures to four potencies of papaya leaf extract and found that the fruit slowed tumor growth in all cultures tested.

You can make homemade tea by steeping papaya leaves in boiling water to reap your rewards.

38. Garlic:

A study in the Japanese Journal of Cancer Research found that frequent garlic intake may protect against esophageal and stomach cancer. Does it count if we dip our slice of cheese in garlic powder? Probably not.

39. Watercress:

Watercress , packed with beta – carotene and vitamin K, is a potent cancer-fighting green, according to a study in The American Journal of Clinical Nutrition.

But researchers found that people who ate just ¾ cup of raw watercress a day had less DNA damage and a reduced risk of cancer — changes especially seen in smokers!

40. Guava:

One study found that the combination of guava bark, leaf and root extract prevented the growth of B16 melanoma cells in laboratory mice.

But while human trials are needed to confirm these results, we shouldn’t avoid this tropical fruit.

It is rich in essential nutrients such as vitamin C , which fights the flu, and folate, which protects DNA.

41. Khaki :

Persimmons are not the fruits of choice for most people, mainly because they are not as ubiquitous as berries or oranges, but they are no less potent in fighting cancer.

A study in Bioscience, Biotechnology and Biochemistry shed light on the fact that persimmon extract strongly prevented the growth of human lymphoid leukemia Molt 4B cells, as well as inducing the death of these cancer cells.

42. Yogurt:

Yogurt , which competes with peanut butter for claiming the top spot for the creamiest protein source on the planet, is also a cancer killer in disguise .

A study in The American Journal of Clinical Nutrition found that a high intake of yogurt can lower the risk of developing bladder cancer.

43. Onion:

Next time you go to your local grocery store, make sure the red onions you pick up are grown in Ontario.

According to researchers at the University of Guelph, red onions grown in Ontario pack a solid dose of quercetin and anthocyanin, which can fight colon and breast cancer.

“Onions activate pathways that stimulate cancer cells to undergo cell death,” explained Abdulmonem I. Murayyan, lead author of the study.

“They promote an unfavorable environment for cancer cells and disrupt communication between cancer cells, which inhibits growth.”

44. Pear Cactus:

This prickly fruit looks intimidating, but only before learning this reassuring discovery: prickly pear extract suppressed tumor growth in mice and modulated tumor-related DNA expression, according to a study in the Nutrition Journal.

45. Almonds:

If you need another reason to grab some almonds for a mid-afternoon snack or slice and toss them into Greek yogurt, here it is: A study published in the journal Cancer Letters found that subtly sweet walnuts may reduce the risk of breast cancer. colon.

46. ​​Brazil nuts:

The powerful selenium punch in nutmeg helps regulate thyroid function as well as kill malignant cancer cells, according to a study in Nutrition and Cancer.

But as a waist-shrinking bonus, Brazil nuts are rich in the amino acid L-arginine, which has been shown to blast belly fat.

47. Whole grains:

Whole grains are those rare and awesome carbs (think quinoa and oat bran) that can keep your belly toned and help you stay cancer-free.

An in-depth analysis in the journal Circulation revealed that out of more than 786,000 individuals, those who consumed 70 grams of whole grains a day had a 20% lower risk of cancer mortality, as well as a 22% lower risk overall.

But mortality is a 23 percent lower risk of cardiovascular disease mortality! And that’s compared to people who rarely or don’t consume whole grains .

48. Grapes:

Grapes and/or grape-related products in diets, along with maintaining a healthy and active lifestyle, have practical and translational potential in the fight against cancer and are therefore beneficial to the general population,” said one. study from The Journal of Nutrition.

49. Green peas:

The closest you ever came to eating peas as a kid was forking them around your plate, but this stellar veggie definitely deserves a bite.

But a study in Pharmacognosy Review shows that the apigenin, hydroxybenzoic, hydroxycinnamic, luteolin, and quercetin content of green peas can help fight cancer.

50. Lentils:

But a study published in the journal Cancer Causes & Control found that a high intake of vegetables — that’s where lentils come in — has the potency needed to lower the risk of cancer in the stomach, upper aerodigestive tract (the respiratory tract, and upper digestive tract). combined), colorectal and kidneys.