While no food can directly “fight” cancer, a nutrient-rich diet can help lower the risk.

“Wellness dietitian Lindsey Wohlford explains, ‘Making healthy food choices consistently can reduce cancer risk, but there are no guarantees.’”

Diets high in processed meats, alcohol, sugar, and refined carbs—combined with a lack of exercise—may increase risk. Meanwhile, plant-based foods rich in phytochemicals can offer protection.

Experts recommend “eating the rainbow,” incorporating colorful fruits and vegetables for maximum nutrients.

Here are eight powerhouse foods that support overall health and reduce cancer risk.

1. Cruciferous Vegetables

Vegetables like broccoli, cauliflower, kale, Brussels sprouts, cabbage, and bok choy are packed with carotenoids, vitamins C, E, and K, folate, and essential minerals. These veggies are also a great source of glucosinolates, indoles, and isothiocyanates—natural compounds that have been linked to a lower risk of lung, colorectal, breast, and prostate cancers.

2. Turmeric

This bright orange spice, a relative of ginger, contains curcumin, a compound with anti-inflammatory properties. Since chronic inflammation is a major driver of cancer and other diseases, reducing inflammation may play a role in cancer prevention.

Additionally, some research suggests that curcumin may help enhance chemotherapy treatments and protect healthy cells during radiation therapy.

3. Mushrooms

A long-term study of over 36,000 Japanese men found that regular mushroom consumption may help lower the risk of prostate cancer, especially in men over 50. Mushrooms are loaded with antioxidants like L-ergothioneine, which helps combat oxidative stress—a key factor in chronic disease development.

Research also indicates that eating mushrooms may have a protective effect against breast cancer, while certain varieties like reishi, shiitake, turkey tail, and maitake contain polysaccharides that support the immune system’s natural defense against tumors.