Eating Right Could Lower Cancer Risk: Simple Foods And Habits That Matter
Last Updated:
A balanced, nutrient-rich diet can help reduce cancer risk. From fruits and whole grains to healthy fats, here’s what to eat and what to avoid.
While no single food can prevent cancer, a balanced, nutrient-rich diet can help protect cells, reduce inflammation, and support the body’s natural defence systems.
In today’s fast-paced lifestyle, convenience often drives food choices. However, research highlights that diet plays a significant role in long-term health, including reducing cancer risk. While no single food can prevent cancer, a balanced, nutrient-rich diet can help protect cells, reduce inflammation, and support the body’s natural defence systems.
Dr Anamika Wadhera, International Public Health Expert shares all you need to know:
The Power of Plant-Based Foods
A strong foundation begins with plant-based foods. Cruciferous vegetables such as broccoli, cauliflower, and cabbage contain compounds like sulforaphane, which support detoxification and overall cellular health.
Colourful fruits such as blueberries, strawberries, and black grapes are rich in antioxidants that help combat oxidative stress, a key factor linked to cell damage and disease development.
Nutrients That Support Cellular Health
Lycopene-rich foods, including tomatoes, watermelon, and pink guava, have been associated with a lower risk of certain cancers. Cooking tomatoes, as commonly practiced in Indian cuisine, improves lycopene absorption, making them even more beneficial.
Leafy greens like spinach and fenugreek provide folate and fibre, both essential for cell repair, DNA synthesis, and digestive health.
Whole Grains and Gut Health
Whole grains such as oats, brown rice, and traditional millets like ragi and jowar contribute fibre and resistant starch, which support gut health, an emerging factor in cancer prevention.
Legumes, including lentils, chickpeas, and kidney beans, offer plant-based protein along with polyphenols that may help reduce inflammation and support metabolic health.
Healthy Fats and Everyday Superfoods
Healthy fats also play an important role. Walnuts, flaxseeds, and chia seeds are rich in omega-3 fatty acids, known for their anti-inflammatory properties.
Fermented foods like curd (dahi) help maintain a healthy gut microbiome, which is increasingly linked to stronger immunity and better disease resistance.
Common kitchen staples such as turmeric, garlic, and ginger add further protective benefits, while green tea contains catechins that may help shield cells from damage.
What to Limit
At the same time, it is important to limit ultra-processed foods, sugary drinks, red and processed meats, and deep-fried items, all of which have been linked to higher health risks.
The takeaway is simple: cancer prevention is not about strict diets, but about consistent, mindful eating. Small, sustainable dietary changes, combined with regular physical activity and a healthy lifestyle, can make a meaningful difference over time.
April 13, 2026, 09:55 IST
