Superfoods for Cancer Prevention: Broccoli, Walnuts, Tomatoes, Mushrooms, and Berries

2023-07-08 05:08:59

Broccoli, walnuts, tomatoes, mushrooms and berries contain plant compounds and antioxidants that may help prevent cancer.

Nutritionists warn people to limit their intake of processed foods, salty foods, and sugary drinks. Instead, a healthy diet with a variety of fruits and vegetables will be good for your health. Vegetables also contain many vitamins and minerals that can help improve overall health and prevent cancer.


Garlic has the ability to protect the body from cancer, contributing to preventing cancer cells from growing. These benefits are due to their ability to increase the activity of natural killer (NK) cells and macrophages (types of white blood cells important for immunity). People can eat raw garlic instead of cooked to get more benefits.


Varieties such as shiitake mushrooms, oyster mushrooms, and maitake mushrooms contain high levels of ergothioneine. It is an antioxidant that contributes to the protection of blood cells, especially white and red blood cells. Supplementing with this antioxidant helps the body fight oxidative stress and reduce the risk of cancer.

A study published in the journal Advances in Nutrition in 2021 found that people who ate about 30 grams of mushrooms a day had a 45% lower cancer risk than those who didn’t. The data was analyzed by scientists at the Penn State University School of Medicine in 17 published cancer studies involving more than 19,500 patients published between 1966 and 2020.


Broccoli is a good source of sulforaphane, glucosinolates, phenols and antioxidant vitamins. This vegetable also contains vitamins C, A, E, K and minerals including selenium, zinc and iron. These nutrients are responsible for antioxidant, anti-inflammatory and immune enhancing activities.

Broccoli contains significant amounts of sulforaphane, says Jed Fahey, a nutritional biochemist at Johns Hopkins Medical School in the US. It can help reduce inflammation, enhance protective enzymes, and eliminate cancer-causing chemicals. This compound also has protective effects on the body, contributing to the prevention of prostate, lung, liver, stomach and bowel cancer.


Tomatoes have anticancer effects thanks to glycoalkaloids and thomastin. These two substances can help regulate the body’s cell cycle and kill cancer cells. In particular, lycopene may inhibit the growth of cancerous tumors and contribute to the fight against prostate cancer. Eating cooked tomatoes helps the body absorb more of the lycopene found in this fruit.

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Types of Beans

Legumes, including peas, chickpeas and lentils, are low in fat, high in protein, high in insoluble fiber, and support healthy digestion and gut health. They also contain anticancer activity, such as phenolic acids and anthocyanins, which are flavonoids found in plants.


Berries, including strawberries, blueberries, and raspberries… all contain phytochemicals (antocyanins). This substance has the ability to fight cancer by slowing the growth of pre-malignant cells and preventing new blood vessels from forming. This fruit also contains the antioxidant ellagic acid, which contributes to reducing normal cell damage and promoting cancer cell death during radiation treatment.


Walnuts are rich in omega 3 fatty acids, tocopherols, phytosterols and ellagic acid. These substances contribute to slowing the growth of breast, prostate, colon and kidney cancers.


The habit of eating whole apple skins helps add flavonoids and polyphenols. These powerful antioxidants provide anti-inflammatory and immune boosting effects. The higher the intake of flavonoids, the lower the risk of lung cancer.

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