What we choose to put on our plate plays a central role in our overall well-being. Through food, we give our body the vitamins, minerals, fiber, and energy it needs to function each day. While diet is not the only factor that affects health, it is one of the most important. In the United States, many experts believe that the Standard American Diet — often referred to as SAD — contributes to a number of health challenges, including those connected to chronic disease. According to the American Institute for Cancer Research, only about eight percent of the average American diet consists of protective, nutrient-dense foods. Although no single ingredient can prevent cancer or guarantee protection, research suggests that certain foods may help reduce risk when consumed consistently over time. As wellness dietitian Lindsey Wohlford explains, “Healthy food choices made day after day can reduce your risk of getting cancer, but there are no absolute guarantees.” The focus, she says, should be on patterns, not miracles.
One group of foods that has gained significant attention is cruciferous vegetables. These vegetables belong to the Brassicaceae family and include broccoli, Brussels sprouts, cabbage, cauliflower, radish, kale, bok choy, turnips, daikon, and arugula. They are rich in compounds known as isothiocyanates, which help the body reduce inflammation and neutralize potentially harmful chemicals. Studies suggest that people who regularly eat cruciferous vegetables may have a lower risk of certain cancers, including breast, esophageal, oral, and kidney cancers. Their combination of fiber, antioxidants, and protective phytochemicals makes them a valuable addition to any diet.
Another powerful ingredient recognized worldwide is turmeric. This bright yellow spice has long been used in cooking, but it is also valued in traditional medicine, the beauty industry, and nutritional supplements. Its most notable component, curcumin, has antioxidant properties that may help the body fight inflammation. Although research is ongoing, turmeric has been associated with easing joint discomfort, protecting cells from damage, and supporting healthy aging. Some studies also suggest curcumin may play a role in slowing the growth of certain abnormal cells. While turmeric is not a cure, its versatility and potential benefits make it a popular choice for those seeking natural ways to support their health.
Mushrooms are another food that has captured the attention of researchers. A large study following more than 36,000 participants over several decades found that people who regularly ate mushrooms had a reduced risk of developing prostate cancer. Mushrooms are rich in vitamins, minerals, and antioxidants — particularly L-ergothioneine, which is believed to help reduce oxidative stress. Other research indicates that certain varieties, including shiitake, maitake, reishi, and turkey tail, may support the immune system. Turkey tail mushrooms contain a unique compound called PK polysaccharide, which has been studied for its potential role in supporting cancer therapy. Additional studies suggest mushrooms may play a role in lowering the risk of breast cancer due to their concentration of glutathione, ergothioneine, and beneficial polysaccharides.
Foods in the allium family — such as onions, garlic, shallots, and leeks — are also believed to offer protective benefits. These vegetables contain natural compounds that may contribute to a reduced risk of cancers involving the digestive system, including colon cancer. Research indicates that onion and garlic possess strong antioxidant properties and may support the body in neutralizing harmful molecules. Their anti-inflammatory qualities and potential anticancer effects make them a nourishing and flavorful part of many dishes.
Another ingredient sometimes discussed in connection with cancer prevention is wakame, an edible type of seaweed. Laboratory studies involving animals suggest that wakame may help suppress the growth of breast, colon, and kidney cancer cells. More research is needed to confirm whether these effects apply to humans, but wakame is a natural source of beneficial nutrients. However, it contains about 42 micrograms of iodine per serving, so individuals who need to avoid iodine should consume it cautiously or consult a healthcare provider before adding it to their diet.
Foods rich in lycopene — a naturally occurring plant compound — are also associated with potential health benefits. Lycopene is not produced by the body, so it must be obtained through diet. Hope Barkoukis, Ph.D., chair of the Department of Nutrition at Case Western Reserve University School of Medicine, notes that lycopene is a powerful antioxidant that helps reduce the presence of free radicals. Tomatoes and watermelon are two of the best-known sources. A diet high in lycopene-rich foods may help lower the risk of cancer, heart disease, and certain chronic conditions.
Similarly, ingredients high in beta-carotene, such as carrots, sweet potatoes, butternut squash, and other orange or yellow fruits and vegetables, are being studied for their potential connection to cancer prevention. Beta-carotene converts into vitamin A in the body, supporting eye health and immune function. While the link between beta-carotene and cancer prevention is still being researched, foods rich in this nutrient are known to be beneficial for overall wellness.
Many experts also highlight the value of fatty fish, such as salmon, tuna, sardines, mussels, anchovies, and herring. These fish are excellent sources of omega-3 fatty acids and vitamin D — both of which may help lower inflammation and support long-term health. Some studies suggest that people who include fatty fish in their diet weekly may have a lower risk of certain cancers. While research continues, these fish remain an important part of many healthy eating plans.
As always, it is essential to remember that this information is meant for educational purposes only and should not replace personalized medical advice. Anyone with concerns about their diet or health should consult a physician or licensed healthcare provider.
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