List of Foods to Eat That Help Prevent Cancer

Though development of cancer is based on a wide variety of factors that scientists are still trying to understand, diet and nutrition are certainly linked to overall health. HelpGuide.org suggests that a diet for cancer prevention includes fresh fruits, vegetables and whole grains as primary components. Such a diet would be rich in vitamins A, B, C and E and minerals such as folic acid, iron, zinc and magnesium, all of which are notable in boosting the body's immunity.

Grains and Legumes

The American Cancer Society encourages people to add more whole grains and legumes to their diets, as these foods are particularly helpful in preventing cancers of the gastrointestinal and respiratory tracts. Lentils, chickpeas, kidney beans and black beans provide protein and are good substitutes for meat in many dishes. When buying breads and other products with whole grains, check ingredient lists to make sure that the primary ingredients are 100 percent whole grain rather than refined grains or flours. Whole wheat, cornmeal and oats are just a few healthy sources of whole grains.

Fresh Fruits

Fresh fruits, especially those rich in antioxidants, can be effective in cancer prevention. According to the National Cancer Institute, antioxidants neutralize free radicals in the body, which can cause damage to DNA and other molecules and eventually lead to serious diseases. The American Institute for Cancer Research recommends eating antioxidant-rich fresh berries, especially strawberries, raspberries and blueberries. It cites the vitamin C, fiber and flavonoids in these berries as being especially significant in cancer prevention.

To reduce your risk of cancer, the American Cancer Society recommends including at least five daily servings of fruits and vegetables in your diet. Vary the types of fruit you eat to get the greatest benefits. The ACS suggest slicing a banana on top of cereal in the morning, drinking 100 percent fruit juice, eating a whole piece of fruit as a snack and serving fresh berries with yogurt or granola for dessert.

Vegetables

"A rainbow of protection" is most beneficial in the diet when trying to prevent cancer, according to "Nutrition Science News." Dr. Jill Stansbury points out that green leafy vegetables contain large amounts of chlorophyll, which is a detoxifier. She recommends eating beet greens, collards, bok choy, mustard greens, kale and other dark leafy greens. Vegetables of other colors are important, too, such as bell peppers, carrots and eggplant. Yellow and orange starches such as sweet potatoes, squash and pumpkins are also helpful.

To include more vegetables in your diet, the ACS suggests drinking vegetable juice with breakfast or lunch, snacking on baby carrots and using canned or frozen vegetables as part of your dinner if you're in a hurry.