The food we eat greatly impacts our health. The Standard American Diet (SAD) is “believed to contribute to the health challenges experienced in the United States, including cancer.” According to the American Institute for Cancer Research, only 8% of it includes protective foods. While “no food by itself can help in the fight against cancer,” wellness dietitian Lindsey Wohlford says, “making healthy food choices consistently over time can reduce your risk.”

Cruciferous vegetables like broccoli, cabbage, and kale contain compounds that reduce inflammation and may lower the risk of breast, oral, and kidney cancers. Turmeric, rich in curcumin, has antioxidant properties that can help fight inflammation and limit cancer cell growth.

Mushrooms, especially reishi and turkey tail, are known to strengthen immunity and may reduce prostate and breast cancer risks. Allium vegetables — onions, garlic, and leeks — have “promising biological activities” that act as natural antioxidants and anticancer agents.

Seaweed like wakame may suppress tumor growth, though more human research is needed. Lycopene-rich foods such as tomatoes and watermelon, and beta-carotene-rich foods like carrots and sweet potatoes, may help protect cells. Fatty fish, high in omega-3s and vitamin D, can also “help lower cancer risk” when eaten regularly.