In the United States, half of all men and 1 in 3 women will be diagnosed with cancer in their lifetime. While certain risk factors are outside of yoru control, like aging and family history, there are many lifestyle behaviors that can help minimize the risks. for starters, diets rich in plants-such as fruits, vegetables, whole grains, legumes, nuts and seeds-are associated with a reduced risk of developing cancer.

Fruit makes the list, but it sometimes gets a bad rap for being too high in sugar. But the sugar found in fruit is natural, not added sugar. And fruit is low in calories and nutrient-dense. “Fruit contains different types of nutrients, phytochemicals (natural compounds that give them their unique colors), fiber and antioxidants that can assist in the prevention of cancer in a variety of ways,” says Ryan Yates, RD, LDN, ACSM-ACS, a cancer exercise specialist.Experts agree that there’s no need to avoid fruit-doing so means missing out on key nutrients that may help lower the risk of cancer. including a variety of colorful fruits also means increased nutrient diversity. Here are six fruits to explore.

1. Blueberries

“Blueberries have anthocyanins that help prevent DNA damage and may slow ca

6 Fruits to Add to Your Diet to Help Prevent Cancer

Cancer is a complex disease, and while there’s no single food that can prevent it, incorporating certain fruits into your diet may help reduce your risk. Here are six fruits experts recommend, and why:

1. Berries

berries, including blueberries, raspberries, and strawberries, are packed with antioxidants like anthocyanins. These compounds help protect cells from damage that can lead to cancer. “Berries are low in sugar compared to other fruits, making them a great choice,” says Lisa Richards, CNC, nutritionist and author of The Candida Diet.

Enjoy a handful of berries as a snack, add them to your morning yogurt, or blend them into a smoothie.

2. citrus Fruits

Citrus fruits like oranges, grapefruits, lemons, and limes are rich in vitamin C, a powerful antioxidant. Vitamin C can definitely help boost the immune system and protect against cell damage. “Citrus fruits also contain limonoids, which have shown promise in laboratory studies for their anticancer properties,” explains Yates.

Start your day with a glass of orange juice, add lemon to your water, or enjoy a grapefruit for a refreshing snack.

3. Apples

Apples are a good source of fiber and contain quercetin,a bioactive flavonoid with anti-inflammatory,antioxidant,and anticancer properties. The sugars in apples are also easier for our bodies to use, compared to those in some other fruits like pears, plums and peaches.

Raajasekar recommends eating apples as of their quercetin content. Snack on apples with cinnamon and nut butter, or add them to your favorite overnight oats.

4. Red Grapes

“Red grapes have polyphenols that may help slow cancer cell growth and prevent cancer,” says Raajasekar.The potential benefits of grapes are likely to come from multiple compounds, including flavonols, phenolic acids, resveratrol, flavonl-3-ols, anthocyanins and proanthocyanidins.

If you don’t like red grapes,you can get some of these compounds in green ones,too. Enjoy them as a appetizing and refreshing treat, or pair them with your favorite nuts or Greek yogurt for a nutrient-rich snack.

5. Kiwi

Two kiwis provide about 112 milligrams of vitamin C, more than 100% of your daily needs. “Vitamin C is an antioxidant believed to protect the gastrointestinal lining from oxidative damage. It also helps to limit cancer-causing agents, like nitrosamines, from being formed. Nitrosamines are derived from heating proteins during meat processing or under the heavily acidic conditions in the stomach,” says Yates. Grab a spoon and eat your kiwi whole, or make it a colorful and delicious addition to your fruit salad.

6. Tomatoes

Tomatoes contain lycopene, a carotenoid that gives tomatoes their beautiful color. “Carotenoids like beta caro

6 Ways to Reduce Your Cancer Risk,According to Experts

Cancer is a complex group of diseases,and while there are no guarantees for prevention,adopting a healthy lifestyle can considerably lower your risk. Experts emphasize that a combination of factors-from diet and exercise to regular screenings-plays a crucial role in cancer prevention. Here are six evidence-backed strategies to help protect your health.

1. Get Moving: Exercise and Maintain a Healthy Weight

Regular physical activity is a powerful tool in cancer prevention. “Physical activity in the form of cardiovascular and strength training and maintaining a healthy body weight for your height,age and frame reduces the risk of some cancers,” says Raajasekar, a medical oncologist. Research also demonstrates that even light-intensity movement, like running errands or doing housework, can contribute to a lower cancer risk, proving that every little bit helps.The National Cancer Institute highlights the link between obesity and increased risk for several cancers, including breast, colon, and endometrial cancer.

2. Protect Your Skin

Sunlight is beneficial for vitamin D production and mood enhancement, but protecting your skin from excessive ultraviolet (UV) light exposure is vital. Most skin cancers are caused by too much UV radiation, which damages skin cells. “Using sunscreen prevents sun-related damage that can lead to some skin cancers,” recommends Raajasekar. The Centers for Disease Control and Prevention (CDC) provides comprehensive guidance on sun safety, including using sunscreen with an SPF of 30 or higher, seeking shade, and wearing protective clothing.

3. Limit Alcohol and Don’t Smoke

“Avoiding smoking and limiting alcohol consumption are other cancer deterrents,” says Raajasekar. The national Cancer Institute states that smoking is linked to about 30% of all cancer deaths in the United States. While abstaining from alcohol is ideal, if you choose to drink, do so in moderation-up to one drink per day for women and up to two drinks per day for men.

4.Focus on a Nutrient-Dense Eating Pattern

A balanced diet rich in fruits, vegetables, healthy fats, and minimally processed foods is essential for overall health and cancer prevention. Raajasekar recommends adopting a diet that emphasizes a variety of colorful plant-based foods. The World Cancer Research Fund emphasizes the importance of a diet rich in whole grains, fruits, and vegetables for cancer prevention.

5. Fill Up on Fiber

Aim to incorporate a variety of fruits, vegetables, whole grains, nuts, and seeds into your daily diet. Diets high in fiber are associated with a reduced risk of several types of cancer. According to the National Cancer Institute, fiber may protect against colorectal cancer.Women should aim for at least 25 to 28 grams of fiber per day, while men should aim for 28 to 34 grams per day. The Mayo Clinic provides a helpful guide to increasing fiber intake.

6. Keep Up with cancer Screenings

Discuss age-appropriate cancer screenings with your doctor, as recommendations vary based on your medical and family history. “Keeping up with cancer screenings with your doctor is an evidence-backed way to prevent something from turning cancerous,” says Raajasekar. The National Cancer Institute offers detailed facts on cancer screening guidelines for various types of cancer.

Our Expert Take

With external risk factors like environment and genetics frequently enough outside of your control, it’s empowering to know that simply adding certain foods to your eating plan can be a step toward cancer prevention. From kiwi and avocados to apples and blueberries, there are so many delicious ways to protect your health and reduce your cancer risk.

Date: 2025/08/30 13:45:58