World Cancer Day 2025: 10 Healthy Foods to Reduce Your Risk of Cancer Every Day

World Cancer Day 2025: 10 Healthy Foods to Reduce Your Risk of Cancer Every Day

A key factor in preventing cancer is your nutrition. Fruits, vegetables, whole grains, and healthy fats are nutrient-rich foods that help protect your body, increase immunity, lower inflammation, and prevent cell damage. You may strengthen your body and reduce your risk of cancer by consistently eating a variety of these foods.

Effective Foods to Eat Every Day to Reduce Your Risk of Cancer

1. Berries

Anthocyanins and ellagic acid, which are antioxidants that shield cells from DNA damage and inhibit the growth of cancer cells, are abundant in strawberries, blueberries, raspberries, and blackberries. Breast, colon, and oesophageal cancers can be prevented by eating berries.

2. Broccoli

Sulforaphane, a potent substance found in broccoli, has been demonstrated to slow the growth of cancer cells and improve detoxification processes. Sulforaphane may help lower the incidence of colon, prostate, and breast cancers, according to studies. Broccoli’s high fiber content lowers the risk of colorectal cancer while also promoting intestinal health.

3. Legumes

Rich in plant-based protein and fiber, lentils, chickpeas, and beans are linked to a lower risk of colorectal cancer. The high fiber content of legumes promotes a healthy digestive system and reduces the risk of colon cancer.

4. Turmeric

Turmeric’s major ingredient, curcumin, has potent anti-inflammatory and antioxidant qualities that aid in reducing the proliferation of cancer cells and preventing the development of tumors. Curcumin is very effective against malignancies of the breast, prostate, lung, and colon.

5. Nuts

Brazil nuts, walnuts, and almonds are rich in polyphenols, selenium, and omega-3 fatty acids, all of which have anti-cancer effects. Consuming nuts has been associated in studies with a decreased incidence of pancreatic, breast, and colon cancers.

6. Garlic

Allicin, which has anti-cancer and immune-boosting qualities, is a chemical found in garlic. By decreasing inflammation and inhibiting carcinogens, regular garlic consumption can reduce the incidence of prostate, colorectal, and stomach cancers.

7. Green Tea

Strong antioxidants called catechins, which are abundant in green tea, protect shield cells from harm and limit the formation of malignant cells. According to studies, drinking green tea on a regular basis may lower your risk of developing prostate, liver, and breast cancer.

8. Citrus Fruits

Vitamin C and flavonoids, which are abundant in oranges, lemons, and grapefruits, help scavenge dangerous free radicals and strengthen immunity. A diet high in citrus fruits may reduce the risk of pancreatic, stomach, and oesophageal cancers, according to studies.

9. Tomatoes

Lycopene, an antioxidant that gives tomatoes their red color, is abundant in tomatoes and has been associated with a lower risk of stomach, lung, and prostate cancers. Lycopene absorption is increased when tomatoes are cooked.

10. Leafy Greens

    The folate, carotenoids, and fiber found in spinach, kale, and Swiss chard help prevent DNA damage and reduce the formation of tumors. These greens are very good at lowering the risk of stomach, skin, and breast cancers.

    Sanchita Patil

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