In the United States, the American Cancer Society reports that nearly 40% of people will be diagnosed with cancer at some point in their lives. Given how widespread the disease is, it’s no surprise that researchers are constantly searching for better treatments—and just as importantly, ways to prevent it. While there’s no guaranteed way to stop cancer from developing, many lifestyle choices, especially diet, can play a powerful role in reducing your risk. According to wellness dietitian Lindsey Wohlford, making healthy food choices consistently can lower your chances of getting cancer. However, she also notes that “there are no guarantees.” That said, nutrition is one area where you have real control, and introducing certain foods to your meals can give your body a fighting edge. In contrast, diets heavy in red and processed meats, alcohol, sugar, fried foods, and refined carbs, along with lack of exercise, can significantly increase your cancer risk. The good news is that many foods are packed with natural compounds called phytochemicals, which are known for their disease-preventing properties. These plant-based nutrients may not fight cancer directly, but they help your body defend itself by boosting your immune system and reducing inflammation.

So, what exactly are the best anti-cancer foods to include in your diet? Experts recommend “eating the rainbow”—incorporating a wide variety of colorful fruits and vegetables into your meals. Here are eight powerhouse foods that are rich in cancer-fighting nutrients and are easy to add to your grocery list.

1. Cruciferous Vegetables
This group includes broccoli, kale, cabbage, Brussels sprouts, cauliflower, and turnips. These vegetables are full of essential nutrients like beta-carotene, lutein, vitamins C, E, and K, as well as folate and minerals. What makes them especially valuable are the sulfur-containing compounds called glucosinolates, which give these veggies their signature smell and are believed to help prevent cancers of the lung, breast, prostate, and colon.

2. Turmeric
Turmeric’s active compound, curcumin, has potent anti-inflammatory effects. Chronic inflammation is linked to many types of cancer, so consuming turmeric regularly may help reduce risk. Some studies have even explored curcumin’s ability to enhance the effectiveness of chemotherapy or protect healthy cells during radiation treatment. While more research is needed, turmeric remains a strong candidate for cancer-prevention support.

3. Mushrooms
A Japanese study involving over 36,000 men found that mushroom consumption may lower the risk of prostate cancer, particularly in men over 50. Mushrooms are loaded with vitamins, minerals, and antioxidants like ergothioneine, which help reduce oxidative stress—a key contributor to chronic disease. Certain types of mushrooms, like reishi, shiitake, maitake, and turkey tail, are considered medicinal due to their immune-boosting and anti-tumor properties. Turkey tail mushrooms, for example, contain polysaccharide K (PSK), a compound used in cancer therapy in some countries.

4. Allium Vegetables
Think garlic, onions, leeks, and shallots. These pungent vegetables have long been associated with a reduced risk of gastrointestinal cancers. One large-scale Chinese study found that people who regularly consumed garlic and onions had a 79% lower chance of developing colorectal cancer. While the studies are observational, the evidence is compelling enough to make these foods a regular part of your meals.

5. Wakame (Edible Seaweed)
Though human studies are still limited, early research in animals and lab settings suggests that wakame may help inhibit the growth of breast, colon, and kidney cancer cells. Wakame is also a good source of iodine, which plays a crucial role in thyroid health. Since both too little and too much iodine can affect cancer risk, incorporating moderate amounts through natural sources like wakame is a smart move.

6. Lycopene-Rich Foods
Lycopene is a type of antioxidant that gives red and pink fruits like tomatoes, watermelon, guava, and pink grapefruit their vibrant color. Research suggests that lycopene can reduce the risk of prostate cancer and may also protect against lung and colorectal cancers. Cooked tomatoes, tomato sauce, and tomato paste actually contain more bioavailable lycopene than raw ones, so don’t shy away from adding pasta sauce to your weekly menu.

7. Beta-Carotene-Rich Foods
Beta-carotene is another powerful antioxidant, found in orange and dark green produce like carrots, sweet potatoes, spinach, and kale. It supports immune health and may lower the risk of lung cancer when consumed through food—not supplements. In fact, high-dose beta-carotene supplements have been linked to increased cancer risk, so it’s best to get this nutrient from natural sources.

8. Fatty Fish
Fish like salmon, sardines, albacore tuna, mussels, and anchovies are loaded with vitamin D and omega-3 fatty acids—both linked to a reduced risk of cancer. Regular consumption of fatty fish may help protect against colorectal and breast cancers, among others. Aim for at least two servings per week to reap the benefits.

Bonus Picks
Other foods that deserve a spot on your plate include berries, citrus fruits, whole grains like brown rice and oats, olive oil, lentils, legumes, eggs, and green or white tea. These are rich in antioxidants, fiber, and anti-inflammatory compounds that support overall health and disease prevention.

Of course, what you don’t eat is just as important. Avoiding processed meats, refined sugars, fried foods, and excessive alcohol can go a long way in protecting your long-term health. Beyond diet, staying physically active, avoiding smoking, managing stress, and drinking plenty of water are all vital steps in lowering your risk of cancer.

While there’s no magic bullet to eliminate your cancer risk completely, choosing the right foods—and avoiding the wrong ones—can help create a healthier internal environment. Over time, these choices may not only reduce your cancer risk but also boost your energy, improve your immune function, and enhance your overall well-being.