4 healthy foods that help prevent cancer

Although cancer is influenced by several factors—diet, genetics, and environment—a healthy lifestyle can help mitigate the risk of developing this complex disease. According to nutritionist Do Thi Lan from Tam Anh General Hospital in Hanoi, while no diet can entirely prevent cancer, a diet rich in plant-based foods, whole grains, and limited processed foods can improve longevity and health.

Here are four foods that may help reduce the risk of cancer:

1. Whole grains

Whole grains, which retain all three parts of the grain—bran, endosperm, and germ—are a powerhouse of nutrients. The bran is high in fiber, which aids digestion and promotes regular bowel movements, potentially reducing the risk of colorectal cancer. The germ, packed with vitamins, healthy fats, and phytonutrients, is essential for overall health.

Meanwhile, the endosperm, rich in starch, provides energy and small amounts of protein and vitamins. Incorporating whole grains like oats, quinoa, and brown rice into your diet can support cancer prevention.

2. Fruits and vegetables

A close up photo of berries. Illustration photo by Pexels

A diet rich in fruits and vegetables lowers the risk of cancers such as those of the mouth, throat, larynx, esophagus, stomach, and lungs. These plant-based foods are high in antioxidants, which protect cells and reduce the risk of colon, pancreatic, and prostate cancers.

Additionally, fruits and vegetables are packed with vitamins and are low in sugar, making them heart-healthy and beneficial for managing blood pressure and diabetes. Regular consumption of fruits and vegetables supports weight management and contributes to a longer, healthier life.

3. Beans

Beans, including soybeans, mung beans, black turtle beans, and red beans, are rich in phytoestrogens, particularly isoflavones in soybeans, which regulate hormones, reduce inflammation, and provide strong antioxidant effects. These properties help prevent breast and prostate cancers.

Beans like black turtle and red beans also contain anthocyanins, powerful antioxidants that protect DNA, reduce the risk of mutations, and contribute to longevity. Incorporating beans into your diet offers multiple cancer-preventive benefits.

4. Fish

Fish is an excellent source of protein, B vitamins, and essential minerals like potassium and selenium. It is particularly high in omega-3 fatty acids, found in fish such as salmon, mackerel, herring, and sardines, which are known for their heart-healthy properties. Omega-3s reduce inflammation, prevent chronic diseases, and may contribute to longevity. Regular consumption of fish high in omega-3s can support overall health and reduce cancer risk.