| Food | May prevent | Nutrients | Notables |
|---|---|---|---|
| Beans (such as chickpeas, lentils, black beans, lima beans) | Colorectal cancer | Fiber and phytochemicals (saponins, protease inhibitors, and phytic acid) | Phytochemicals have been shown to slow the growth of tumors, and researchers have identified probable evidence that fiber protects against cancer. Beans are also a great source of vegetable protein, which is helpful if you are limiting red meat intake. |
| Berries | Skin, bladder, lung, esophageal, colorectal, and breast cancers | Vitamin C, fiber, and phytochemicals like ellagic acid, flavonoids, and antioxidants | Blueberries contain anthocyanosides, possibly the food kingdom's most potent antioxidants, which attack cell-damaging free radicals. |
| Cruciferous vegetables (broccoli, cauliflower, cabbage, brussels sprouts, bok choy) | Many cancers, including colorectal, breast, oral, gastrointestinal, endometrial, lung, liver, and cervical cancers | Fiber, folate, glucosinolates, crambene, indole-3-carbinol, and isothiocyanates | Studies suggest these veggies fight cancer by regulating enzymes in the body. |
| Dark leafy greens (spinach, kale, collard greens, Romaine lettuce) | Mouth, pharynx, larynx, stomach, breast, skin, and lung cancers | Fiber, folate, carotenoids, saponins, and flavonoids | Research suggests the carotenoids act as antioxidants, eliminating possible cancer-causing free radicals from the body. |
| Flaxseed | Colon, breast, skin, and lung cancers | Omega-3 fatty acids, lignans (plant estrogens), alphalinolenic acid | Flaxseed contains more lignans than any other known food. These phytoestrogens seem to mimic the hormone estrogen. Note that flaxseed oil does not naturally contain lignans. |
| Garlic (and other allium vegetables such as onions, scallions, leeks, chives) | Stomach, colon, prostate, bladder, skin, lung, esophageal, and breast cancers | Allicin, allixin, allyl sulfides, quercetin, and organosulfur compounds | Research shows a “dose-response relationship” with garlic. That is, the more you eat, the higher the protective benefits. |
| Green tea | Colon, liver, breast, prostate, lung, skin, bladder, stomach, pancreas, and esophageal cancers | Catechins, a type of flavonoid, which are potent antioxidants | A 2007 study by Japan's National Cancer Center showed that men who drank five or more cups a day may reduce the risk of advanced prostate cancer by 48 percent. |
| Pomegranates | Prostate, lung, skin, and colon cancers | Antioxidants, polyphenolic flavonoids | Researchers say pomegranates, which have high levels of antioxidants, have more anti-inflammatory properties than green tea or red wine. |
| Red and purple grapes | Lymph, liver, stomach, skin, breast, and leukemia cancers | Resveratrol, a type of polyphenol | Resveratrol has antioxidant and anti-inflammatory properties. Although wine contains resveratrol, research also shows a link between alcohol and other types of cancer, so it's not the best choice. Jam and raisins don't contain much; eat fresh dark-colored grapes. |
| Soybeans (also soy milk, soy yogurt,tofu, edamame, soynuts) | Breast and prostate cancers | Phytoestrogens called isoflavones, saponins, phenolic acids, phytic acid, and protein kinase inhibitors | Researchers believe soy isoflavones mimic hormones in the body, which may translate to cancer-fighting capabilities. Researchers also recommend that because of possible hormone mimicking, women taking anti-estrogen medicines should limit or avoid soy until more is known. |
| Tomatoes | Most notably, prostate cancer; also breast, lung, and endometrial cancers | Lycopene, an antioxidant | It appears the red fruit's cancer-fighting potential is higher when the tomato is in sauce, juice, or paste form. |
| Whole grains (such as brown rice, whole-wheat bread, oatmeal, popcorn) | Colorectal cancer | Fiber, antioxidants, phenols, lignans, phytoestrogens, and saponins | The phytochemicals from whole grains appear to protect cells from the damage that can lead to cancer. The disease-fighting nutrients and fiber found in the bran and germ of grains are stripped out in the milling of refined grains like white flour, white rice, and pasta. |
Cancer-Blocking Foods
