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Cancer prevention isn’t just about finding one special “superfood” to eat, according to Dr. André Goy, the physician-in-chief of oncology at Hackensack Meridian Health’s John Theurer Cancer Center in New Jersey.
Instead, it’s about building good habits like eating well, maintaining a healthy weight, reducing inflammation, and limiting exposure to carcinogens, which are substances that cause cancer.
“This being said, science consistently points toward a predominantly plant-forward, fiber-rich diet,” Dr. Goy told Fox News Digital.
Cancer is a major health concern in the United States, but making lifestyle choices—particularly regarding diet—can help reduce the risk.
For those wanting to adopt this type of diet, Dr. Goy gave Fox News Digital his recommendations on the five key food groups to focus on:
1. Berries
Blueberries, strawberries, raspberries, and blackberries are not only delicious but are also packed with antioxidants, which protect cells from damage caused by free radicals that can potentially lead to cancer. Berries also contain vitamin C and anthocyanins, a group of natural pigments that give plants their red, blue, purple, and black colors. These pigments have “strong antioxidant activity,” Dr. Goy said.
Berries also contain phytochemicals, which are natural compounds that plants produce to protect themselves against disease, pests, and environmental stress.
“Research suggests berry phytochemicals may reduce DNA damage, lower chronic inflammation and support cellular repair pathways,” Dr. Goy said.
Tomatoes
Tomatoes are one of the most versatile foods around. You can find them in salads and sandwiches, as a pasta sauce, or in soup. They can be eaten raw, fried, or cooked. You can also hollow them out, stuff them with rice, cheese, or meat, and bake them.
Cooking certain vegetables can cause them to lose nutrients, but apparently not tomatoes.
“Interestingly, data suggest that even cooked tomatoes are very beneficial,” Dr. Goy said.
Research shows that lycopene is better absorbed and used by the body when cooked and paired with healthy fats, such as olive oil.
Not only are tomatoes delicious, but Dr. Goy said they are among the best dietary sources of lycopene, a “carotenoid antioxidant associated in several studies with reduced prostate cancer risk.” Carotenoids are natural red, yellow, and orange pigments that give fruits and vegetables their vibrant color.
2. Whole grains
When it comes to whole grain foods, there are plenty to choose from, such as brown rice, oatmeal, quinoa, bread, cereals, and crackers. Whole grains are full of nutrients because they retain the entire seed of a plant—the bran, germ, and endosperm.
What’s more, these grains “provide dietary fiber, which improves gut microbiome health, reduces colorectal cancer risk and supports metabolic and weight regulation,” Dr. Goy said. “Fiber is one of the most consistently supported dietary factors in cancer prevention.”
3. Cruciferous vegetables
Cruciferous vegetables, named for their four-petal flowers resembling a cross, are well-known for their many health benefits, including their ability to fight cancer.
Among the most common cruciferous vegetables are:
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• Arugula
• Bok choy
• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Collard greens
• Kale
These types of vegetables are rich sources of fiber, vitamins, antioxidants, and glucosinolates, a group of sulfur-containing compounds produced by plants to protect themselves against insects and other pests.
Dr. Goy explained that glucosinolates, when chopped or lightly cooked, “convert into biologically active compounds like sulforaphane”—a potent antioxidant and phytochemical.
“Laboratory and translational research suggest sulforaphane may help detoxify carcinogens, reduce oxidative stress and support DNA protection mechanisms,” Dr. Goy said.
5. Alliums
Alliums, also known as “ornamental onions,” have a pungent aroma and are used to add spice and flavor to foods. What’s more, this food group also has cancer-preventive properties. Some of the most common alliums are:
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• Chives
• Garlic
• Leeks
• Onion
• Scallions
• Shallots
There’s even more of a health boost when cancer-fighting foods like cruciferous vegetables and tomatoes are seasoned with alliums.
According to Dr. Goy, organosulfur compounds are released when garlic and onions are crushed or chopped.
“Experimental data show these compounds may inhibit tumor cell growth, support detoxification pathways and be associated with lower rates of digestive cancers,” he said.
The Importance of a Preventive Lifestyle
Goy highlighted that consumers should feel “empowered” knowing that biology gradually responds to their lifestyle choices.
“Paying attention to food type is not as complicated as one thinks,” he said — noting that “there are hundreds of thousands of plants we can eat.”
Nutrition is just one piece of the puzzle, Dr. Goy said. Other factors that contribute to a healthy lifestyle include getting enough sleep, staying active, and having regular check-ups. The doctor said that it’s also a good idea to cut down on alcohol and avoid tobacco altogether.
“Prevention is not dramatic,” Dr. Goy added. “It is cumulative. And it works.”
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