Berries and Leafy Greens Among the Foods That Help Lower Cancer Risks

When cells in your body begin to grow abnormally, it can lead to cancer. Occasionally, these cells proliferate and divide excessively, resulting in the formation of a tumor. But not every tumor is malignant. Some are benign, which means they aren’t harmful. But cancerous tumours, called malignant tumours, can spread to other parts of the body and cause serious problems. There are several factors that can increase your risk of getting cancer.

Berries and Leafy Greens Among the Foods That Help Lower Cancer Risks

Being active, eating a balanced diet, and quitting smoking are a few of these that are under your control. You have no control over other factors like your genes or family history. You can reduce your risk, though, by making healthy decisions, and eating the right foods is one of them.

Here, take a look at some foods that help to reduce your risks of cancer.

Cruciferous vegetables

Broccoli, cauliflower, Brussels sprouts, kale, and cabbage are examples of vegetables that contain compounds that have been linked to the prevention of cancer, including glucosinolates, indole-3-carbinol, and sulforaphane. These substances support the inactivation of carcinogens, inhibition of cancer cell proliferation, and induction of cancer cell apoptosis.


Antioxidants such as anthocyanins and flavonoids, found in abundance in blueberries, strawberries, raspberries, and blackberries, can help counteract free radicals and reduce inflammation, thereby reducing the risk of cancer development. Additionally, the fiber in these fruits supports a healthy digestive system.


Organosulfur compounds with anti-cancer properties, such as S-allyl cysteine, diallyl disulfide, and allicin, are found in garlic. Because garlic inhibits cancer cell proliferation and enhances DNA repair mechanisms, it has been linked to a lower risk of several cancers, including colorectal and stomach cancer.


Lycopene, a carotenoid with antioxidant qualities, is abundant in tomatoes. Lycopene has been demonstrated to lower the risk of prostate cancer by squelching cancer-promoting pathways and preventing tumor growth.

Leafy greens

Leafy greens like spinach, kale, Swiss chard, and others are a great source of vitamins, minerals, and phytochemicals with anti-cancer properties like lutein, zeaxanthin, and chlorophyll. These veggies support healthy cell function, strengthen the immune system, and aid in detoxification processes.

Green tea

Polyphenols, found in green tea, especially catechins like epigallocatechin gallate (EGCG), have strong anti-inflammatory and antioxidant qualities. Because green tea inhibits tumor growth and angiogenesis, regular consumption has been linked to a lower risk of several cancers, including colorectal, breast, and prostate cancer.

Fatty fish

Omega-3 fatty acids have anti-inflammatory properties and are found in abundance in fatty fish such as sardines, mackerel, and salmon. By lowering oxidative stress and inflammation, omega-3 fatty acids help lower the risk of developing cancer, especially colorectal cancer.


Curcumin, a polyphenol with potent anti-inflammatory and antioxidant qualities, is found in turmeric. Due to its ability to impede tumor growth, trigger apoptosis, and inhibit cancer-promoting pathways, curcumin has long been recognized for its potential in the prevention and treatment of cancer.

Citrus fruits

Citrus fruits such as grapefruits, oranges, and lemons are high in limonoids, flavonoids, and vitamin C, which have anti-inflammatory and anti-cancer properties. These fruits lower the risk of several cancers, including stomach and oesophageal cancer, by boosting immune system function, counteracting free radicals, and preventing tumor growth.

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