In 2020, almost two million new cases of cancer were diagnosed in the U.S. alone. Of that number, over 600,000 people will die from cancer of some form, e.g. breast, lung, and prostate. While there is no way to eliminate the risk of cancer, especially as you age, there are certainly ways to lower the risk of developing it, one of which is through food. Here are three foods that may lower your risk of cancer.


Apples lead the category for cancer-fighting fruits, with their abundance of polyphenols. These compounds have been shown to possess anti-cancer properties that fight off tumors and inhibit the growth of advanced-stage cancer cells. Berries are another fruit that are prized for their cancer-fighting ability. Berries are rich in antioxidants, including anthocyanin, which reduces biomarkers for colonic cancer.


Cruciferious veggies, like cauliflower and broccoli, are dense in cancer-preventing nutrients, such as vitamin C and manganese. Cruciferous vegetables also have sulfophane, which is a plant compound that fights off cancer. Sulfophane, combined with another compound called genistein, has also been shown to prevent the growth of breast cancer tumors. Carrots are another vegetable that can ward off cancer over time. The high amount of beta carotene in carrots have been shown to support the immune system and may reduce the risk of certain types of cancer.


Fatty fish, such as salmon and mackerel, contain a myriad of important nutrients, including omega 3 fatty acids. One study reveals that people whose diets consisted of fatty fish were 53 percent less likely to develop colorectal cancer. Another study shows that people who take fish oil supplements at least four times per week were 63% less likely to get colon cancer.

Your food choices can either help you prevent cancer or put you at a higher risk for it. While it’s perfectly safe to indulge in a steak or some sweets every now and then, you’re much better off eating the foods mentioned on the list above if you want to live a healthy and cancer-free life. In addition to adding these foods to your diet, make sure to avoid processed and red meat and alcohol.