When it comes to living a long, healthy life, your diet plays one of the most essential roles. While there are a few foods out there that can increase your risk of diseases like cancer, the good news is that many foods can fuel and protect your body by fighting inflammation, detoxifying, and neutralizing harmful free radicals. Adding the right ingredients to your plate nutrient-dense options can boost your longevity for years to come!
We checked in with nutrition and wellness experts to get the low-down on their top cancer-fighting foods. From hearty sweet potatoes to snackable grapes, find their recommendations below.
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1. Sweet Potatoes
There's a lot to love about sweet potatoes—including the fact that they may help prevent cancer. "Sweet potatoes are packed with beta-carotene, a potent antioxidant, fiber, and vitamin C, which support immune health and reduce oxidative stress," registered dietitian Amy Davis says.
"For a convenient option, look for Bako Sweet potatoes that come triple-washed and in petite or steamable options. They can be chopped and roasted with sweet or savory spices, microwaved and mashed with a little butter, or sliced and baked into fries." We're on it!
2. Kale
This superfood really is all it's cracked up to be. That's because, as Davis explains, the leafy green "contains glucosinolates which help support detoxification and fight inflammation," along with Vitamin C and flavonoids, "which have been shown to help prevent DNA damage and reduce cancer risk."
To prepare kale for optimal deliciousness, massage it with olive oil, garlic, and lemon juice to serve as the base of a salad. "It can also be blended into smoothies, chopped and added to soups or chilis, or even baked into kale chips," Davis lists.
3. Tomatoes
Tomatoes aren't just a delicious veggie to add to your sandwiches and salads. They can also be a powerful ally when it comes to cancer prevention and longevity, according to Dr. Kerry-Anne Perks (@callmedoctor.p on TikTok).
Tomatoes are rich in lycopene, a powerful antioxidant linked to a reduced risk of certain cancers, including prostate cancer. Although we love some good old raw tomatoes, an interesting fact to consider is that lycopene is best absorbed when tomatoes are cooked—which means cooked tomatoes could be the best route for cancer prevention. Time to whip up a tasty sauce!
4. Beans
Want to ensure you're getting some protein on Meatless Monday? Look no further than beans for an option that can help you live a long, healthy life—and enjoy tasty foods.
This plant-based protein is packed with a ton of health benefits. Legumes are equipped with phytochemicals to shield cells from damage and prevent them from turning cancerous, Dr. Perks explains. Black beans, kidney beans, and lentils are easy additions to soups, salads, or side dishes. Yum!
5. Cabbage and Cruciferous Vegetables
Don't forget to fit some cruciferous vegetables into your meals—especially if you want to boost longevity and fend off cancer. As it turns out, options like cabbage, broccoli, cauliflower, and Brussels sprouts can be another game-changer when it comes to cancer prevention, Dr. Perks says.
The main reason for this is that cruciferous vegetables contain detoxifying compounds that can keep your body protected against cancer. Roasting or steaming vegetables like these is an easy, yummy, and healthy way to whip up a side dish.
6. Berries
If you're not already eating berries regularly, it's time to start. These small but mighty fruits come with so many incredible health benefits. According to Dr. Perks, that includes the potential to lower your risk of cancer and live a longer life.
Options like strawberries, blueberries, and raspberries are loaded with a compound called ellagic acid, which is known for its cancer-fighting properties. Toss berries into yogurt, oatmeal, or smoothies to enjoy their sweet taste and health benefits.
7. Citrus fruits
Fruits such as lemons, limes, and grapefruits are not only “loaded with vitamin C, which helps your immune system, but they’re loaded with flavonoids. One being the detoxification of cancer-causing agents,” Dr. Eric Berg, a well-known health expert with a following of 12.9M subscribers on YouTube, recently revealed. This can turn the liver's ability to turn these carcinogens into harmless particles.
He says that adding lemon in water or regularly eating these fruits can decrease your risk of certain types of cancers, especially ones that are linked to the digestive system.
8. Grapes
This one may be a surprise, but grapes are also an excellent fruit that can aid in decreasing cancer risk. Grapes have a phytonutrient called resveratrol. This is known “to help decrease aging, and one of the reasons why someone can extend their age is they’re not dying from certain things.”
Resveratrol is also a well-researched phytonutrient that “has all sorts of properties, one being a superhero anti-cancer effect that can bulletproof your cells from experiencing excessive amounts of stress that can then cause the triggering of the cancer,” Dr. Berg says.
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