Cancer-Fighting Power Packed Foods

By Lizzie Streit, MS, RDN, LD 

“Eat your vegetables” is not just a nutrition catchphrase. Decades of research suggest good nutrition may protect against certain illnesses, including cancer. While no one food or diet can fully prevent or cure cancer, there are some foods associated with a lower risk. 

Keep reading to learn about the top foods with cancer-fighting potential and how to incorporate them into a 1200 calorie meal plan or overall balanced diet. 

Foods That Fight Cancer 

Studies show that diets high in certain foods or nutrients, such as fruits and vegetables, healthy fats, and fiber, are associated with a lower risk of developing some cancers. However, many of the compounds found in foods that potentially protect against cancer development have mostly been studied in animals. Their effects in humans are less clear, illuminating a need for more research to fully understand the link between diet and cancer.  

Still, based on research to date, potential cancer-fighting compounds in foods include: 

  • Antioxidants and a variety of phytochemicals in fruits, vegetables, and other plant foods  

  • Glucosinolates in cruciferous vegetables 

  • Dietary fiber from plant foods 

  • Omega-3 fatty acids from fatty fish, flax seed, and walnuts 

  • Folate from leafy green vegetables 

If you’re interested in eating more of these foods, there are so many good ways to enjoy them! Here are some examples: 

  • Berries: Blend frozen berries into a smoothie or serve fresh ones on oatmeal or yogurt. Blueberries, strawberries, blackberries, and raspberries are all delicious choices. Cook them down with chia seeds for a low-sugar, high-fiber jam option. 

  • Leafy greens: Add a handful of spinach to scrambled eggs, soup, or pasta for a leafy green boost. Cook kale with garlic and olive oil for a hearty side, or blend Swiss chard into a smoothie with tropical fruits to cut the bitterness. 

  • Cruciferous vegetables: Roast cauliflower or broccoli for a simple side dish. Combine shaved Brussels sprouts with nuts, dried fruit, and a lemon olive oil dressing for a healthy salad. Cook cabbage in a skillet with white beans and apples for a tasty vegetarian meal.  

  • Tomatoes: Enjoy raw tomatoes in salsa or roast and blend them into a sauce for pasta. 

  • Nuts: Sprinkle chopped almonds, walnuts, or pecans on salads, oatmeal, soups, or green beans. Enjoy mixed nuts as a snack. 

  • Fatty fish: Salmon is an especially good choice to get omega-3 fatty acids. Roast it with vegetables for a healthy meal. Add sardines and anchovies to toast, bowl meals, salads, or pasta. 

  • Beans: Make black bean or lentil soup, vegetarian tacos with pinto beans, or hummus with chickpeas. You can even add a can of beans to taco meat for a boost of fiber. 

  • Whole grains: Serve brown rice, farro, or quinoa with dinner. Make steel cut oats for breakfast, and choose 100% whole grain breads for toast and sandwiches. 

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Stef Keegan