You probably already know that your diet greatly impacts your health—as it turns out, it could even play a roll in cancer prevention. While it’s important to remember that no food (even a “superfood”) is a miracle worker, experts say that nutrient-rich, balanced meals could lower risk factors and strengthen your body’s defense against disease.
In a recent TikTok, Dr. Kerry-Anne Perks (@callmedoctor.p on TikTok) stated, “No single food can prevent cancer, but the right combination of foods can make a difference.” Find her recommendations, from berries to beans, below.
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1. 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. 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.
2. Broccoli and Cruciferous Vegetables
Cruciferous vegetables like cabbage, broccoli, cauliflower, and Brussels sprouts can be another game-changer when it comes to cancer prevention. That's because these veggies 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.
3. Beans
Looking for a great plant-based protein when Meatless Monday rolls around? Consider beans for a ton of health benefits. These 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!
4. Green tea
The benefits of green tea are practically endless. This powerful beverage has been used as an elixir since ancient times. Thanks to the fact that it's packed with polyphenols, it could help your body protect itself from cellular damage. Try replacing sugary drinks with a warm or iced cup of green tea for a healthy, antioxidant-packed pick-me-up.
5. Tomatoes
Tomatoes aren't just a delicious veggie to add to your sandwiches and salads. They're also 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!
6. Curcumin/Turmeric
Turmeric is one of the best anti-inflammatory spices out there. This earthy yellow spice commonly found in curries and other tasty, wholesome foods contains a powerful compound called curcumin, known for its antioxidant properties. Curcumin could even help fight cancer at the cellular level. Turmeric can easily be worked into soups, teas, and even smoothies as a simple way to boost your health. Yum!
7. Foods Rich in Folate
Folate is one powerful vitamin to consider as you build a healthy diet. This B-vitamin is essential for cell repair and DNA synthesis—both of which can play a role in cancer prevention. Dr. Perks recommends options like asparagus, eggs, whole wheat products, melons, and strawberries in particular for those aiming to increase their folate intake. Adding these delicious foods to your daily meals can help your body thrive, repair damaged cells, and maybe even reduce your risk of cancer.
