We all know the importance of a healthy, balanced diet, but we may underestimate the impact our meals can have on our bodies and long-term health. For instance, research has shown that certain foods may help reduce the risk of developing some types of cancer.
Although there's no such thing as a miracle food that's guaranteed to prevent cancer, we reached out to doctors to learn more about which foods have cancer-fighting properties. Before making any changes to your diet, make sure to consult your own doctor first.
1. Berries
Berries can help reduce inflammation, which is linked to an increased risk of cancer. EMS-Forster-Productions/Getty Images
Berries are rich in antioxidants and flavonoids such as anthocyanins, which are anti-inflammatory and can reduce oxidative stress. "These two factors are major drivers of cancer, and berries pack a punch when it comes to reducing those risks," board-certified oncology dietician and cancer survivor Alison Tierney says.
A 2005 study in the European Journal of Cancer found that brightly-colored fruits with high anthocyanin levels may be chemopreventive, and could potentially reduce your risk of developing cancer. The phytochemicals in berries alter the gut microbiome to target immune cells to suppress tumor growth that could develop into cancer.
In vivo, polyphenols in raspberries and strawberries have been shown to inhibit colon and prostate cancer cell growth in a 2011 review. Antioxidant-rich strawberries also may inhibit cancer cell growth in the liver, regardless of cultivar type and antioxidant level, in a 2003 test-tube study.
Black raspberries have been found to slow the growth of colorectal cancer tissue in 2011 and 2012 cancer research studies. One 2012 rat study found that both blueberries and black raspberries may also inhibit estrogen-driven breast cancer tumors. The chemopreventive effects of black raspberry anthocyanins may also prevent esophageal tumors from developing, according to a 2009 cancer prevention research study on rats.
The American Institute of Cancer Research recommends a diet filled with a variety of fruits, vegetables, grains and plant-based foods — including blueberries, cranberries, raspberries and strawberries — to help lower cancer risk, as seen in laboratory studies.
2. Soybeans
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