Eating a healthy diet may lower your risk of developing cancer, but no single food can totally eliminate it. Phytochemicals, which are natural substances that may help prevent some chronic diseases, are abundant in some anti-cancer foods. Others are rich in essential proteins, fiber, and nutrients. These eight categories, which include more than thirty foods that may help protect your body from cancer, range from vibrant fruits to foods high in protein.

Stunningly Vibrant Fruits

Brightly colored fruits are the first food on our list of anti-cancer foods. Rich in antioxidants, these fruits aid in scavenging free radicals, which can alter cancerous cells. Ellagic acid is found in berries like raspberries, blueberries, and strawberries. This acid may slow the growth of cancer cells. Flavonoids are found in citrus fruits such as grapefruits, oranges, and lemons. These substances may lower the risk of pancreatic and stomach cancer while bolstering the immune system.

Cruciferous Insects

Even though not everyone enjoys vegetables, your mother always makes you eat them for a reason. Glucosinolates, which are found in cruciferous vegetables, help the body metabolize harmful substances and also lessen inflammation. This group includes foods that contain sulforaphane, such as cabbage, cauliflower, broccoli, and Brussels sprouts. Given that sulforaphane has been associated with a decreased risk of prostate, lung, and breast cancer, this is pretty important. Many people also suggest bok choy and kale because of their high fiber and antioxidant content.

Greens with leaves

Next on our list of anti-cancer foods are leafy greens. Vitamins, minerals, and fiber are abundant in leafy greens. Each of these factors lowers the risk of developing cancer. Carotenoids, found in spinach and Swiss chard, aid in the body’s removal of harmful free radicals. Furthermore, glucosinolates, which are abundant in mustard and arugula greens, support the body’s natural detoxification process. Folate, a B vitamin necessary for DNA repair and cancer prevention, is abundant in collard greens and Romaine lettuce.

Beans and Legumes

For vegans and vegetarians, legumes and beans are frequently a mainstay. Additionally, they are thought to be excellent anti-cancer foods. The high fiber and protein content of beans and legumes may lower the risk of colon cancer, according to the Moffitt Cancer Center. The resistant starch found in chickpeas, lentils, and black beans supports gut health and may lessen inflammation. Antioxidants and flavonoids found in red kidney and pinto beans help shield the body from oxidative stress. Saponins are substances found in peas, especially split and green peas, that may be able to stop the growth of cancer cells.

Seeds and Nuts

Nuts and seeds aren’t just for animals with fur! Nuts and seeds are rich in vitamins, antioxidants, and good fats. These may reduce the risk of cancer and support cell health. Polyphenols found in walnuts and almonds aid in preventing oxidative stress. Vitamin E, which is found in sunflower and pumpkin seeds, boosts immunity and lowers inflammation. High amounts of selenium, a mineral linked to a decreased risk of prostate cancer, are found in Brazil nuts.

Whole Grains

Whole grains are the next food on our list of anti-cancer foods. Whole grains are rich in essential nutrients and fiber, which improve digestive health and may reduce your risk of developing certain types of cancer, according to Cancer Research UK. Quinoa and brown rice provide essential fiber and antioxidants. They might help control your blood sugar levels and enhance digestion. Beta-glucan, a fiber found in oats, supports immunological response and aids in inflammation reduction. Lignans, which are found in barley and whole wheat, may also lower the risk of developing some types of cancer.

Good Fats

It has been shown that plant-based healthy fats reduce inflammation and enhance general health. Polyphenols found in extra virgin olive oil have anti-cancer properties. Monounsaturated fats and carotenoids, which are abundant in avocados, may help prevent breast cancer. Omega-3 fatty acids, which are also found in fatty fish like salmon and sardines, may lower the risk of breast and colon cancers and help to prevent chronic inflammation. Medium-chain triglycerides found in coconut oil, when consumed in moderation, support healthy immune function.

Spices and Herbs

Herbs and spices make up the final category of foods that can prevent cancer. In addition to being tasty, some plants and spices contain strong phytochemicals that fight oxidative damage and inflammation. Curcumin, the primary health-promoting component of turmeric, has been studied for its possible capacity to stop the growth of tumors. Curmumin has been demonstrated to have anti-cancer properties in cell culture studies, but it is unknown how it will affect people. Although there is insufficient data on its effects in humans, gingerol, a byproduct of ginger, has been demonstrated to have anti-cancer qualities in vitro and in vivo. Including ginger in your diet is a low-risk way to potentially benefit from it. Sulfur-containing compounds found in onions and garlic help the body detoxify. Essential oils from oregano, rosemary, and thyme have strong anti-inflammatory and antioxidant qualities.