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Top Seven Superfoods That Prevent Cancer

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Are you afraid of getting cancer? Then you need to know about everyday superfoods that are so powerful in preventing this deadly disease that they can cut your chances of developing chronic diseases like cancer in half. These superfoods, including certain plant foods like broccoli, berries, and garlic, can help even in cases where there is a genetic connection by providing conditions where “the bad gene” doesn’t get activated.

A balanced, minimally processed plant-heavy diet, rich in healthy foods, can benefit your overall health and energy levels, support your immune system, help you manage symptoms during treatment, and promote survivorship.

Legumes, such as dry beans and lentils, contain folate, a B vitamin shown to decrease pancreatic cancer risk, and antioxidants that prevent cell damage, which can lead to cancer. The high fibre content in these foods may also protect against colon cancer.



Whole grains, like brown rice and quinoa, are another superfood that can help prevent cancer, including colorectal cancer. They contain certain substances that fight against cancer, such as saponins and lignans. A varied diet that includes legumes and whole grains may help keep a person healthy and reduce their cancer risk.

In a study by Soochow University in Suzhou, China, Whole grains have been shown to alter the hormonal actions of hormone-dependent cancers. It is recommended to prefer products that have the label of ‘100% whole grain’. Green tea, a powerful antioxidant, is also a cancer-fighting food that may help prevent liver, breast, pancreatic, lung, oesophagal, and skin cancer.

Researchers report that a nontoxic chemical found in green tea, epigallocatechin-3 gallate, acts against urokinase (an enzyme crucial for cancer growth). Broccoli, another cancer-fighting superfood, contains sulforaphane, a potent plant compound found in cruciferous vegetables. Studies have shown that sulforaphane can reduce the size and number of breast cancer cells by up to 75% and help kill off prostate cancer cells, reducing tumor volume by more than 50% (1, 2).

Foods Are Your Best Bet In Cancer Prevention

Many people think of cancer as a genetic disease, yet science relates only 5% of cancer cases to unlucky genes. Doctors tell us to stop smoking and drinking alcohol to prevent cancer, yet quitting tobacco and alcohol together may improve our chances by 35% only.

The most significant factor in cancer prevention is your diet and the foods you eat daily. Based on thousands of studies, the U.S. Cancer Institute suggests that the proper diet can prevent cancer in 35% to 60% of cases!

Diet That Prevents Cancer

There are established associations between the types of food we eat and our chances of getting various types of cancer. These three general guidelines should help you to make a selection. Choose foods that are:

  • High in fibre
  • Low in fat
  • Full of antioxidants.

The best foods that meet these three requirements are vegetables, fruit, and spices. Not only are veggies high in fibre and low in fat, but they also contain many natural antioxidants. The dark colours of your veggies are usually caused by pigments with strong antioxidant qualities. Vitamin C and E and some other microelements have the same effect, contributing to a lower risk of cancer, including skin cancer.

While science agrees with your mom, who told you to eat vegetables, here are the top seven superfoods you should remember to eat daily for the best protection.

Kale prevents five types of cancer.

Kale is a dark green leafy vegetable currently considered the queen of superfoods for preventing stomach cancer. Kale lowers the risk of at least five types of cancers: bladder, breast, colon, ovary, and prostate due to its record 45 flavonoids with antioxidant and anti-inflammatory effects and high fibre content.

Note that kale interacts with blood thinners due to its high Vitamin K content, so make sure your doctor adjusts your medication accordingly. Additionally, collard greens, another dark green leafy vegetable, are also beneficial for preventing cancer.

Garlic is a part of the allium family of vegetables, which also includes onions and scallions, shown to fight against stomach cancer. They also have preventive effects against skin, colorectal and lung cancers. Garlic may also lower cholesterol, reduce high blood pressure and reduce the risk of heart disease.

If you have yet to eat kale, the easiest way to start using it is in the dishes instead of Spinach, steamed, or in your smoothies.


Cabbage (white, red and Savoy) is used widely in European and Asian cooking. Pickled cabbage, fermented with salt, delivers the most overall health benefits. Its anticancer benefits are attributed to glucosinolates that help prevent bladder, breast, colon, and prostate cancer.

One study even attributes lower lung cancer rates among the Polish population compared to the North American to cabbage being the popular everyday food. Although the Poles smoke much more than the Americans, they don’t get lung cancer nearly as often as Americans do.

If you usually don’t eat much cabbage, try new Cabbage Recipes, and you might find the ones that please your palate and protect you from cancer.


Aloo gobi is good for you. Cauliflower is linked to the prevention of prostate and breast cancer. It contains a unique family of enzymes that work on the DNA level and can impact the expression ( or not) of specific genes, such as tumour suppressor genes.

Awesome Cuisine has the best collection of Cauliflower Recipes ever, so make sure to put one on your menu regularly.


Did you know that top cancer-fighting vegetables, kale, cabbage, cauliflower, broccoli and Brussels Sprouts, all come from the same family?

Broccoli is rich in compounds called ITCs, which help destroy the result of the gene mutation that causes cancer and suppress the development of tumours.

Try the broccoli recipes at Awesome Cuisine.

Turmeric prevents and slows down breast cancer.

Curry spice turmeric contains curcumin, a potent anticancer phytonutrient that is gentle to the body. Frequent turmeric consumption is linked to lower rates of prostate, breast, lung, colon, and endometrial cancer. Even when breast cancer is already present, studies show that the use of turmeric helps in slowing its spread. Scientists think curcumin helps the body destroy mutated cancer cells by enhancing liver function.

Breast cancer rates are rising, so it is a good idea for women to eat more turmeric.

Try the Cauliflower Dry Curry Recipe, which contains two powerful cancer-fighting agents, or choose your favourite curry from Awesome Cuisine’s extensive Curries and Gravies list.


Several population studies show an association between increased intake of garlic and reduced risk of certain cancers, such as colon, stomach, pancreas, oesophagus, and breast cancers. The World Health Organization (WHO) recommends that adults consume approximately one clove of garlic daily to promote good health, which may stop the formation of cancer-causing substances and kill cancer cells of stomach, colon, oesophagal, pancreatic, and breast cancers. Garlic can be taken as an extract or powder; however, raw garlic has the most benefits. Add garlic to your meals generously; it will also protect you from the flu; just make sure you are aware of possible interactions with prescription drugs and don’t take it if you have an ulcer. Garlic has also been shown to reduce the risk of heart disease.

Check out these Garlic recipes and start cooking!

Onion to fight liver and colon cancer

Onion and garlic are from the same Allium family. Onions are rich in the flavour compound quercetin. This potent antioxidant has been linked to protection and fighting against liver and colon cancer. Onion juice therapy is becoming a popular anticancer remedy, just as more and more research confirms onion’s reputation as a plant that treats many diseases.

“Although milder onions are becoming more popular, the bitter and more pungent onions seem to have more flavonoid compounds and appear to be more healthful,” says Rui Hai Liu, M.D., Ph.D., a chemist with Cornell’s Department of Food Science in Ithaca, N.Y. who led the most recent research. In addition to onions and garlic, cruciferous vegetables like broccoli, cauliflower, and kale have also been found to have cancer-fighting properties.


As you can see, your grandma’s wholesome everyday dishes were suitable for cancer prevention.

The last advice for you is to eat these superfood veggies with spices (horseradish, cayenne pepper, garlic, curry) and a little oil. This is because spices enhance the cancer-fighting abilities of these veggies. A little oil is needed to absorb oil-soluble vitamins, such as Vitamin A and E. Incorporating a healthy diet is best for overall health and cancer prevention.

Additionally, carrots, one of the top seven superfoods that prevent cancer, are packed with disease-fighting nutrients. They contain beta-carotene, an antioxidant scientists believe may protect cell membranes from toxin damage and slow the growth of cancer cells. And carrots deliver other vitamins and phytochemicals that might guard against breast, mouth, pharynx, larynx, oesophagus, and stomach cancers.

Try to reduce the overall amount of fat you use and increase your fibre intake.

When people receive their cancer diagnosis, they often start researching natural remedies. They discover, sometimes too late, that foods they were routinely NOT eating could have saved them from this pain. Don’t become cancer statistics – eat these foods daily and live a long, happy life.

Frequently Asked Questions

How do these superfoods help to prevent cancer?

These superfoods are rich in antioxidants, vitamins, minerals, and phytochemicals that help protect cells from damage, reduce inflammation, and support immune function. They also contain compounds that have been shown to inhibit the growth of cancer cells and promote their destruction.

Is there evidence that cruciferous vegetables can help reduce cancer risk in people?

There is evidence to suggest that cruciferous vegetables can help reduce the risk of certain types of cancer. Cruciferous vegetables, such as broccoli, cauliflower, cabbage, and Brussels sprouts, are rich in glucosinolates. When these vegetables are chopped or chewed, glucosinolates are broken down into biologically active compounds known as isothiocyanates. These isothiocyanates have been shown to have anticancer properties in laboratory studies.

Epidemiological studies have also found an association between higher intake of cruciferous vegetables and a reduced risk of certain cancers, including lung, colorectal, breast, prostate, and bladder cancer. However, it’s important to note that while these studies suggest a potential protective effect, they do not prove causation.

Including cruciferous vegetables in your diet as part of a balanced and healthy eating pattern may help support overall health and reduce the risk of chronic diseases, including cancer. However, it’s always best to consult a healthcare professional for personalized advice based on your health needs.

Are there any potential risks or side effects associated with consuming large amounts of these superfoods?

While superfoods are generally considered nutrient-rich and beneficial for health, consuming large amounts of food can potentially have risks or side effects. It is important to remember that moderation is key when incorporating superfoods into your diet. Some potential risks or side effects associated with consuming large amounts of superfoods include:

  1. Nutrient imbalances: Consuming excessive amounts of certain nutrients found in superfoods, such as vitamins or minerals, can lead to imbalances in the body. This can have adverse effects on overall health.
  2. Allergic reactions: Some superfoods, such as nuts or shellfish, can cause allergic reactions in specific individuals. If you have known allergies, you must be cautious and avoid these foods.
  3. Digestive issues: Consuming large quantities of specific superfoods, such as fibre-rich foods like chia seeds or kale, may cause digestive discomfort, bloating, or diarrhoea in some individuals.
  4. Interactions with medications: Superfoods may interact with certain medications, so it is essential to consult a healthcare professional if you take any medicines regularly.

It is always recommended to consult with a healthcare professional or registered dietitian before significantly changing your diet or consuming large amounts of any specific food. They can provide personalized advice based on your individual needs and health status.

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