ADVERTISEMENT
Research suggests cruciferous vegetables may help reduce the risk of:
Breast cancer
Prostate cancer
Colorectal cancer
Lung cancer
How to Eat Them
Lightly steam broccoli or Brussels sprouts (overcooking reduces benefits)
Add kale or arugula to smoothies
Toss cauliflower with olive oil and roast
Add shredded cabbage to salads or stir-fries
Pro tip: Chop cruciferous vegetables and let them sit for 10 minutes before cooking to maximize sulforaphane formation.
2. Berries (Blueberries, Strawberries, Raspberries, Blackberries)
Small but mighty, berries are among the most antioxidant-rich foods on the planet.
Why They’re Powerful
Berries are loaded with:
Anthocyanins (give berries their deep color)
Vitamin C
Ellagic acid
Polyphenols
These compounds help:
Neutralize free radicals
Reduce DNA damage
Slow cancer cell growth in lab studies
Support immune health
Cancers They’re Linked To
Berry consumption has been associated with reduced risk of:
Breast cancer
Colon cancer
Esophageal cancer
Skin cancer (due to oxidative damage protection)
How to Eat Them
Add to oatmeal or yogurt
Blend into smoothies
Eat fresh or frozen as a snack
Sprinkle on salads for a sweet contrast
Frozen berries are just as nutritious as fresh and often more affordable.
3. Fatty Fish (Salmon, Sardines, Mackerel, Anchovies)
Fatty fish are a cornerstone of many anti-inflammatory diets, including the Mediterranean diet.
Why They’re Powerful
Fatty fish are rich in omega-3 fatty acids, particularly:
EPA (eicosapentaenoic acid)
DHA (docosahexaenoic acid)
Omega-3s help:
Reduce chronic inflammation
Support immune regulation
Improve cell membrane health
Potentially slow tumor growth
Cancers They’re Linked To
Studies suggest omega-3s may reduce the risk of:
Breast cancer
Colorectal cancer
Prostate cancer
How to Eat Them
Aim for 2–3 servings per week
Grill or bake salmon with herbs
Add sardines to salads or whole-grain toast
Use canned wild salmon for convenience
Choose wild-caught options when possible to minimize contaminants.
4. Garlic and Onions (Allium Vegetables)
