Cancer is a major health concern in the United States, with statistics from the American Cancer Society estimating that nearly 40% of Americans will face a cancer diagnosis at some point in their lives. While scientists continue to seek cures and better treatments, one of the most powerful tools we have for reducing cancer risk is prevention—particularly through diet and lifestyle. Although no food can guarantee you won’t develop cancer, research shows that consistently making smart dietary choices can greatly reduce your chances. Wellness dietitian Lindsey Wohlford emphasizes that while there are no guarantees, “making healthy food choices consistently over time can reduce your risk of getting cancer.”

A poor diet—too much processed food, red meat, alcohol, and sugar, and not enough plant-based, nutrient-dense options—can contribute to increased cancer risk. On the other hand, loading your plate with anti-cancer foods, which are rich in compounds called phytochemicals, can help protect your body. Phytochemicals are natural chemicals found in plants that help prevent chronic diseases, including cancer. With over 4,000 identified phytochemicals, it’s important to consume a wide range of colorful fruits and vegetables. “Eat the rainbow,” says Wohlford. Each color offers different nutrients, so variety is key.

Here are eight anti-cancer foods that stand out for their protective qualities:

1. Cruciferous Vegetables
This family includes broccoli, cauliflower, Brussels sprouts, kale, cabbage, arugula, bok choy, and turnips. They’re loaded with vitamins C, E, and K, folate, carotenoids, and minerals. But what really makes them stand out are the sulfur-containing compounds like glucosinolates and isothiocyanates, which have been linked to reduced risks of cancers such as lung, breast, colorectal, and prostate.

2. Turmeric
Best known for its golden color and anti-inflammatory properties, turmeric’s star component is curcumin. Curcumin has been studied for its potential to prevent cancer by lowering inflammation—a known driver of many chronic illnesses, including cancer. Some studies even suggest curcumin might enhance chemotherapy’s effects and protect healthy cells during radiation treatment.

3. Mushrooms
A Japanese study following over 36,000 men found that regular mushroom consumption lowered the risk of prostate cancer, especially in men over 50. Mushrooms are rich in antioxidants like L-ergothioneine, which help reduce oxidative stress and inflammation. Medicinal varieties like shiitake, maitake, reishi, and turkey tail contain powerful compounds such as glutathione and polysaccharide K, known for stimulating the immune system’s antitumor response.

4. Allium Vegetables
Garlic, onions, leeks, and shallots have long been staples in the kitchen, but they’re also known for their cancer-fighting properties. Research shows a strong link between higher intake of these veggies and lower rates of gastrointestinal cancers. A 2019 Chinese study found a 79% reduction in colorectal cancer risk among those who regularly consumed garlic and onions.

5. Wakame (Seaweed)
This edible seaweed may help fight cancer cells in the breast, colon, and kidneys—at least in lab and animal studies. While more research is needed in humans, wakame is still worth eating for its iodine content, which supports healthy thyroid function. Just one serving contains around 28% of your daily iodine needs.

6. Lycopene-Rich Foods
Tomatoes, watermelon, pink grapefruit, and guava are packed with lycopene, a powerful antioxidant from the carotenoid family. Studies suggest that lycopene is especially helpful in lowering prostate cancer risk. Interestingly, processed tomato products like sauces and paste offer even more concentrated lycopene than raw tomatoes and retain their potency after cooking.

7. Beta Carotene-Rich Foods
Beta carotene, another type of carotenoid, is found in carrots, sweet potatoes, and leafy greens like spinach and kale. While beta carotene supplements haven’t shown the same benefits—and may even be harmful—eating beta carotene-rich foods is associated with a reduced risk of lung cancer. The takeaway: stick to whole food sources.

8. Fatty Fish
Salmon, albacore tuna, sardines, and anchovies are high in vitamin D and omega-3 fatty acids, both of which are linked to lower cancer risk. A few servings each week may offer protective effects, thanks to their anti-inflammatory benefits and support of immune health.

Honorable Mentions:
Other great additions to an anti-cancer diet include berries, citrus fruits, lentils, whole grains like brown rice and oats, legumes, eggs, olive oil, and green or white tea. These foods are packed with fiber, antioxidants, and vitamins that help your body fight disease.

The Bigger Picture: Lifestyle Matters
What you don’t eat is just as important. Limiting your intake of fried foods, processed meats, refined carbs, and sugary snacks plays a big role in reducing cancer risk. And beyond diet, avoiding smoking, cutting back on alcohol, staying active, managing stress, and staying hydrated are all crucial factors in protecting your long-term health.

In short, while we can’t eliminate cancer risk completely, adopting a plant-focused, nutrient-rich diet and a healthy lifestyle can go a long way in strengthening your body’s defenses. You don’t need to overhaul your entire menu overnight—just start small by adding more of these powerful foods to your plate. Every healthy choice brings you one step closer to a stronger, more resilient you.