World Cancer Day 2025: Best diet tips to reduce cancer risk, stay healthy
World Cancer Day 2025: Cancer prevention is about quitting smoking and staying active. However, your diet also plays a vital role. Certain foods, especially fruits, are packed with antioxidants and compounds that can help lower cancer risk. Here are foods that you need to add to your meals, alongside maintaining healthy lifestyle choices, to help boost your long-term health.
Your diet is important when it comes to cancer prevention. What you eat can help protect your body from damage and lower the risk of developing cancer. Foods like fruits, vegetables, whole grains, and healthy fats are packed with nutrients and antioxidants that support your immune system, reduce inflammation, and protect cells from harm. Eating a variety of these foods regularly can play a key role in keeping your body strong and lowering the chances of cancer (Image: Canva)
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You don’t need to turn to extreme diets or expensive superfoods just adding some simple, nutrient-rich foods into your daily meals can make a big difference, says Dr Ashu Yadav, Radiation Oncologist and Senior Consultant, Andromeda Cancer Hospital, Sonipat. “Many foods are packed with antioxidants, anti-inflammatory compounds, and other nutrients that help protect your body’s cells from damage, boosting immunity and lowering inflammation, both of which are crucial for reducing cancer risk,” he says. Dr Yadav suggests some foods that you can start eating today to help reduce your cancer risk (Image: Canva)
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Cruciferous vegetables: Broccoli, cauliflower, Brussels sprouts, and kale, these vegetables are packed with sulforaphane, a compound known for its cancer-fighting properties. According to Dr Yadav, “Cruciferous vegetables are like a natural detox for your body. They help cleanse your system and may even help prevent the formation of cancer cells.” (Image: Canva)
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Berries: Blueberries, strawberries, and raspberries are rich in antioxidants, especially anthocyanins, which protect cells from oxidative stress. “The compounds in berries play a key role in repairing DNA and reducing oxidative damage, which can help inhibit cancer cell growth,” Dr Yadav suggests. (Image: Canva)
Garlic: Garlic is known for its immune-boosting properties. The sulfur compounds in garlic, particularly Allicin, have been shown to help repair DNA and improve immune function, crucial for cancer prevention. “Garlic’s healing properties should not be underestimated. It’s a natural weapon against inflammation and can help prevent cancer cells from multiplying," Dr Yadav says. (Image: Canva)
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Leafy greens: Spinach, kale, and other dark leafy greens are not only full of fibre but are also rich in antioxidants, folate, and vitamins that help the body fight cancer. “Leafy greens support a healthy gut and provide nutrients that help the body repair and renew cells,” says Dr Yadav (image: Canva)
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Tomatoes: Tomatoes are an excellent source of lycopene, a powerful antioxidant linked to a lower risk of prostate cancer and other cancers. Dr Yadav recommends including tomatoes in your diet, especially cooked, as the heat helps increase lycopene’s availability (Image: Canva)
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Nuts and seeds: Walnuts, flaxseeds, and chia seeds are rich in healthy fats, antioxidants, and fibre that support cancer defense. “Nuts and seeds help reduce inflammation, and their antioxidants protect cells from damage. Adding a handful to your meals daily is a simple way to lower cancer risk,” says Dr Yadav. (Image: Canva)
Turmeric: Curcumin, found in turmeric, has powerful anti-inflammatory and antioxidant properties that help reduce cancer cell growth. “Curcumin has been studied for its ability to inhibit cancer cell proliferation and promote apoptosis (cell death) in damaged cells," Dr Yadav notes (Image: Canva)
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Green tea: Rich in catechins, green tea has been linked to lower cancer rates, particularly breast and colorectal cancers. Dr Yadav advises, “Drinking a cup of green tea daily can protect your cells from free radical damage and contribute to cancer prevention.” (Image: Canva)
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Legumes: Lentils, chickpeas, and beans are packed with fibre and plant-based protein, and are associated with a reduced risk of colorectal cancer. “Legumes are high in fiber, which supports healthy digestion and helps lower the risk of colon cancer,” says Dr Yadav (Image: Canva)
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Citrus fruits: Oranges, lemons, and grapefruits are loaded with vitamin C and flavonoids, which help neutralise free radicals and boost immune function. “Citrus fruits are rich in fibre and other nutrients that support health. They play a significant role in reducing cancer risk," adds Dr Yadav. (Image: Canva)
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Whole grains: Brown rice, quinoa, and oats provide fibre and have been linked to a reduced risk of colorectal cancer. “Whole grains are a staple in any cancer-fighting diet. They support the digestive system and help protect against inflammation,” the expert says. (Image: Canva)
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Lifestyle habits also matter: While adding these cancer-fighting foods to your diet is an important step, it's also essential to lead a balanced lifestyle. Dr Yadav suggests that regular physical activity, avoiding smoking, and limiting alcohol intake are just as important in the fight against cancer. “It’s a combination of healthy eating, exercise, and avoiding harmful habits that can make a significant impact,” he explains (Image: Canva) Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis
Namita S Kalla is a senior journalist who writes about different aspects of modern life that include lifestyle, health, fashion, beauty, and entertainment.
![Turmeric: Curcumin, found in turmeric, has powerful anti-inflammatory and antioxidant properties that help reduce cancer cell growth. Dr. Yadav notes, “Curcumin has been studied for its ability to inhibit cancer cell proliferation and promote apoptosis (cell death) in damaged cells." (Image: Canva)](https://images.moneycontrol.com/static-mcnews/2024/09/20240923044824_4-770x433.jpg "Turmeric: Curcumin, found in turmeric, has powerful anti-inflammatory and antioxidant properties that help reduce cancer cell growth. Dr. Yadav notes, “Curcumin has been studied for its ability to inhibit cancer cell proliferation and promote apoptosis (cell death) in damaged cells." (Image: Canva)")
![Citrus fruits: Oranges, lemons, and grapefruits are loaded with vitamin C and flavonoids, which help neutralise free radicals and boost immune function. “Citrus fruits are rich in fibre and other nutrients that support health,” says Dr. Yadav. "They play a significant role in reducing cancer risk." (Image: Canva)](https://images.moneycontrol.com/static-mcnews/2024/10/20241014090746_7-770x433.jpg "Citrus fruits: Oranges, lemons, and grapefruits are loaded with vitamin C and flavonoids, which help neutralise free radicals and boost immune function. “Citrus fruits are rich in fibre and other nutrients that support health,” says Dr. Yadav. "They play a significant role in reducing cancer risk." (Image: Canva)")
