Science tells us that certain foods do more than fill us up — they can actually help fight inflammation, support cell health, and reduce the risk of some cancers.

Think of this as a strategy for your body to protect your long-term health.
We’re not promising a miracle cure — but these choices, backed by research, can help you feel strong, vibrant, and in control of your wellness journey.

25% of cancer cases are preventable with diet and nutrition alone.

Mayo Clinic

The Benefits of Omega-3s and Colorful Vegetables

A balanced diet that includes fatty fish, colorful vegetables, and whole grains is rich in nutrients that may reduce cancer risk. Omega-3 fatty acids found in fish like salmon have been shown to reduce inflammation and slow the growth of cancer cells according to Mayo Clinic.

Bright, colorful vegetables like carrots and greens not only make your plate beautiful but also contribute vitamins, minerals, and fiber that work to protect cells from damage.
To start including more of these powerful ingredients in your meals, try this flavorful recipe:

Seared Sesame-Crusted Salmon over Forbidden Rice & Miso-Glazed Carrots

Rich in omega-3s and antioxidants, this elegant dish features crispy sesame-crusted salmon atop striking black forbidden rice, with sweet miso-glazed carrots for balance.

You Need Anti-Inflammatory Spices

Cruciferous vegetables like broccoli contain a special compound called sulforaphane – think of it as nature’s tiny cellular bodyguard. When you eat these veggies, sulforaphane activates your body’s natural defense systems, helping to neutralize harmful substances and reduce oxidative stress (that cellular “rust” that contributes to aging and disease).

While research is still ongoing, animal studies from the National Cancer Institute show promising results, including the potential to help shrink tumors. When you pair these supercharged veggies with anti-inflammatory spices like turmeric, you’re essentially creating a nutritional ‘dream team’ for your cells.

If you want to incorporate more of these cancer-fighting foods into your diet, this delicious plate is a perfect place to start:

Roasted Broccoli & Turmeric Cauliflower Purée with Lemon-Garlic Shrimp

This elegant plate features roasted broccoli florets served over a silky turmeric cauliflower purée. Seared lemon-garlic shrimp add a bright, briny pop and protein punch. Broccoli’s sulforaphane and turmeric’s curcumin are powerful inflammation fighters, while garlic brings allicin to the party.

Foods to Limit or Avoid

Processed meat is classified by the International Agency for Research on Cancer (IARC) as a Group 1 carcinogen, meaning it’s proven to cause colorectal cancer.

Red meat is listed as probably carcinogenic (Group 2A), with links to colorectal, pancreatic, and prostate cancer.

Alcohol is a known carcinogen. Even low to moderate intake increases the risk for several cancers, including breast and liver .

Sugary drinks and refined carbs contribute to obesity—now a risk factor in at least 13 types of cancer, according to the NCI and AICR .

The Power of Plant-Based Foods

A diet abundant in plant-based foods—such as vegetables, fruits, whole grains, and legumes—has been consistently linked to a lower risk of various cancers. These foods are rich in fiber, vitamins, minerals, and phytochemicals that work synergistically to protect cells from damage.

A landmark study published in Nature Food followed more than 124,000 UK adults over time. The authors concluded that eating a varied diet of flavonoid-rich foods—like berries, tea, apples, and dark chocolate—was associated with about an 8% lower risk of cancer and similarly reduced death rates from heart disease and diabetes.

Vegetables like broccoli, cauliflower, kale and Brussels sprouts contain glucosinolates, compounds that, when broken down, have been shown to inhibit the development of cancer cells.

Meanwhile, berries are rich in antioxidants which can neutralize harmful free radicals and reduce inflammation.

Foods like brown rice, quinoa, lentils, and beans are excellent sources of fiber, which aids in digestion and may help prevent colorectal cancer.

If you’re looking to incorporate more berries into your diet, try this next recipe:

Berry-Infused Quinoa Salad with Spinach & Citrus-Tahini Vinaigrette

A vibrant cold salad of tri-color quinoa, sweet roasted beets, baby spinach, and a medley of fresh raspberries and blackberries. The creamy citrus-tahini vinaigrette pulls it together, offering a burst of vitamin C and antioxidants.

Harness the Power of Mushrooms and Fiber-Rich Foods

Wild mushrooms deliver deep umami flavor along with a powerful secret weapon: beta-glucans. Imagine these as tiny sponge-like fibers in mushrooms that act like immune system trainers. When you eat them, they gently stimulate your body’s defense cells, helping them stay alert and responsive, like a morning workout for your immune function, according to the National Cancer Institute.

When paired with fiber-packed whole grains and prebiotic leeks (which feed your good gut bacteria), this trio becomes an inflammation-fighting powerhouse. It’s like creating a protective ‘inner ecosystem’ where every ingredient works together to keep you resilient.

Utilize these ingredients in this next recipe:

Wild Mushroom Risotto with Leek Purée & Walnut Crumble

Earthy wild mushrooms and creamy arborio rice meet sweet leek purée and a crunchy walnut crumble, creating an elegant dish packed with antioxidants and plant power.

Middle Eastern Flavors Packed with Protective Nutrients

Lentils pack a double punch of fiber and plant-based protein, both linked to lower colorectal cancer risk. But the real stars here? Eggplant’s nasunin and pomegranate’s punicalagins—two superhero antioxidants.

Antioxidants Explained:
• They’re like microscopic bodyguards that neutralize free radicals (unstable molecules that damage cells and can lead to cancer)
• Work by donating electrons to stabilize harmful molecules—picture a fire extinguisher for cellular damage
• Studies show diets rich in antioxidants may help prevent DNA mutations that trigger cancer growth, according to the Journal of Nutritional Biochemistry

Why These Are Special:
🍆 Eggplant’s purple skin contains nasunin—an antioxidant so potent it’s shown in lab studies to protect brain cells and block tumor blood vessel growth
🍇 Pomegranate’s punicalagins are 3x more powerful than red wine or green tea antioxidants at reducing inflammation, according to Food Chemistry, 2020

Together, these ingredients create a triple-defense system: fiber scrubs carcinogens from your gut, while antioxidants protect cells at the molecular level.

This next dish is the perfect way to experience these:

Spiced Lentil-Stuffed Eggplant with Pomegranate Molasses

Tender roasted eggplant halves stuffed with a fragrant spiced lentil mixture (cumin, coriander, turmeric), then drizzled with pomegranate molasses for a bright finish. Lentils provide plant-based protein and fiber, while eggplant’s nasunin offers antioxidant benefits.

Actionable Tips to Start Now

Eat the rainbow: Aim for fruits and veggies of different colors daily.

Go whole: Choose whole grains like brown rice or quinoa over refined grains.

Add garlic and onions: Use them as the base of your cooking.

Snack on nuts and seeds: Walnuts and almonds add fiber and antioxidants.

Limit alcohol and processed meats

You don’t need to overhaul your entire diet overnight—small steps add up. Every meal is a chance to fuel your body’s defense system and reduce your risk of cancer.