6 Fruits that can reduce the risk of cancer
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 your 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 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 cancer development,” says a medical oncologist. The same anthocyanins “are strongly associated with lower levels of inflammation markers in the body,” adds Yates.3
Blueberries are also rich in fiber, providing 3.5 grams per cup.4 “A high-fiber diet is especially important, not only for healthy digestion, regularity and microbiome balance, but also for its potential role in lowering colorectal cancer risk through gut microbiome modulation,” says Kara Siedman, RD, CDCES.5
Sprinkle blueberries into whole-grain pancakes, smoothie bowls or oatmeal.
2. Avocados
Considered a fruit, avocados are one of the only fruit sources rich in healthy monounsaturated fat. Yates explains, “Avocados, rich in fiber and healthy fats, provide an excellent food source for gut bacteria and help to reduce inflammation in the digestive tract.”
A 30-year prospective study found that men who consumed one or more servings of avocado per week had a 15% lower risk of total cancer compared to those consuming less than one serving per month. In addition, men consuming at least one weekly serving of avocado had a significantly decreased risk of colorectal, lung and bladder cancer.”6
Smash avocado and use it as a topper for whole-grain toast, whip up some guacamole to dip cut-up veggies in, or mix it with legumes in whole-grain burrito bowls.
3. Apples
Apples have a lot to offer nutritionally, and most research has focused on their phenolic compounds, which are responsible for the anti-inflammatory, antioxidant and antiproliferative (helps block cancer cell growth) effects in plant foods. Research shows that, on average, apples account for 22% of our total phenol intake. On top of that, the type of phenolic compounds in apples are in a form that’s easier for our bodies to use, compared to those in some other fruits like pears, plums and peaches.7
Raajasekar recommends eating apples because they contain quercetin, a bioactive flavonoid known for its anti-inflammatory, antioxidant and anticancer properties. Most research on quercetin has been conducted in laboratory settings, so more clinical, human research is needed.8
Apples are also a good source of fiber, especially when consumed with the skin on.9 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. According to the American Institute of Cancer Research, 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 delicious 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.1112 “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 carotene, lycopene and lutein help regulate cell growth,” says Siedman. Research shows that nonstarchy veggies like tomatoes play a role in reducing the risk of oral, lung, stomach and colorectal cancers. But when it comes to prostate cancer, the research is mixed. Some studies suggest that populations who consume more lycopene have a lower rate of prostate cancer, while others show no clear link.
While further research is needed, tomatoes remain a tasty and nutritious fruit to include in your diet. Roast tomatoes and add them to vegetable medleys, salads, sauces, stews and soups. Cooking tomatoes with a little olive oil can increase the absorption of lycopene, thanks to the added fat.
Other Ways to Reduce Cancer Risk
Raajasekar shares some of his top evidence-backed methods to reduce the risk of cancer:
- Exercise regularly: “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. Research has also found a connection between lower cancer risk and light-intensity movement, such as running errands or cleaning your house, so every little bit helps.
- Protect your skin: Sunlight boosts vitamin D and mood, but sun protection is important if you spend time outside. Most skin cancers are caused by too much exposure to ultraviolet (UV) light, which can damage skin cells. “Using sunscreen prevents sun-related damage that can lead to some skin cancers,” recommends Raajasekar.
- Limit alcohol and don’t smoke: “Avoiding smoking and limiting alcohol consumption are other cancer deterrents,” says Raajasekar. Fortunately, delicious mocktails are trendy, and there are many nonalcoholic beverage options to sip on and enjoy.
- Focus on a nutrient-dense eating pattern: In addition to eating a variety of colorful fruits, Raajasekar recommends adopting a balanced diet rich in fiber, vegetables, healthy fats and minimally processed foods. Focus on eating a variety of colors of plant-based foods.
- Fill up on fiber. Aim to eat a variety of fruits, vegetables, whole grains, nuts and seeds daily. Diets high in fiber are associated with a reduced risk of several types of cancer. Women should aim for at least 25 to 28 grams of fiber per day, and men, 28 to 34 grams per day.
- Keep up with cancer screenings: Discuss age-appropriate screenings with your doctor, as these may vary depending 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.