About 40% of U.S. adults will develop cancer in their lifetime, according to the American Cancer Society. While there’s no guaranteed way to prevent it, diet and lifestyle can greatly reduce risk.
“Wellness dietitian Lindsey Wohlford explains, ‘Healthy food choices over time can reduce your risk,’ but no food can fully prevent cancer.” Risk increases with too much red and processed meat, alcohol, fried foods, and sugar, and too little exercise and fruits and vegetables rich in phytochemicals.
Phytochemicals—plant compounds found in fruits and vegetables—support the body in preventing cancer. Wohlford says the key is variety: “Eat the rainbow.”
Some top anti-cancer foods include:
* **Cruciferous vegetables** (broccoli, kale, cabbage), which may lower lung, breast, and colorectal cancer risk.
* **Turmeric**, for its anti-inflammatory compound curcumin.
* **Mushrooms**, linked to lower prostate and breast cancer risk.
* **Allium vegetables** (onions, garlic), shown to reduce colon cancer risk.
* **Wakame seaweed**, lycopene-rich foods (like tomatoes and watermelon), beta-carotene-rich vegetables (carrots, sweet potatoes), and **fatty fish** also support cancer prevention.
Other beneficial foods include berries, legumes, whole grains, and green tea.
A healthy lifestyle—balanced diet, regular exercise, and avoiding smoking and excess alcohol—offers the best protection.
