According to the National Cancer Institute, the easiest and most cost-effective way to decrease your risk for cancer is just by eating better, and we agree. Although most people know what to avoid when trying to stay healthy – mainly processed foods, foods high in saturated fats, and those packed with sugar (especially fructose) – knowing which foods pack the most nutritional punch can be less clear.

Most experts agree that a diet rich in cancer-fighting ingredients, should in large part be composed of a plant-based diet.  The general rule of thumb when setting your plate, is two parts plants, one part protein or whole grain.  And while all fruits and veggies are good for you, there are certain foods that are just better.  Here are some of those cancer fighting foods, everyone should be adding to their diet: 

Researchers are predicting that by the year 2030, the number of people diagnosed with cancer will be 1 billion globally. Much of the latest research supports more and more how much lifestyle factors play into the development of the disease. Here are 7 foods to try that help fight cancer. 

8 Cancer Fighting Foods

Grapes

Grapes and grape juice, especially purple and red grapes, contain resveratrol. This chemical has strong antioxidant and anti-inflammatory properties. In laboratory studies, it has prevented the kind of damage that can trigger the cancer process in cells. There is not enough evidence to say that eating grapes or drinking grape juice or wine (or taking supplements) can prevent or treat cancer.

Green Tea

Even though the evidence is still spotty, tea, especially green tea, may be a strong cancer fighter. Some studies have shown green tea slowed or prevented the development of cancer cells in the colon, liver, breast and prostate cells. Some other studies have shown it decreased risk of bladder, stomach and pancreatic cancers. 

Similar to other plant-based foods, green tea contains flavonoids, known for their antioxidant effects. As mentioned, antioxidants protect you from the free radicals that can damage cell DNA. One flavonoid in particular, kaempferol, found in tea has shown protective effects against cancer.

Tomatoes

Whether it's the lycopene -- the pigment that gives tomatoes their red color -- or something else isn't clear. But some studies have linked eating tomatoes to reduced risk of several types of cancer, including prostate cancer. Tomatoes contain lycopene - a powerful antioxidant that also gives tomatoes its rich red color. Lycopene may help lower prostate cancer risk, prevent prostate cancer or slow tumor growth in men who have prostate cancer. Tomatoes release most of its lycopene when cooked or pureed.

Beans

Beans are so good for you, it's no surprise they may help fight cancer, too. They contain several potent phytochemicals that may protect the body's cells against damage that can lead to cancer. In the lab these substances slowed tumor growth and prevented tumors from releasing substances that damage nearby cells.

Tumeric

This spice gives curry its characteristic yellow color and has the ability to soothe skin disorders, calm the nervous system, and potentially fight cancer because of its powerful anti-inflammatory effects.  Research on the active ingredient, curcumin, in turmeric also shows the spice might suppress fat tissue growth. Lab studies show it can suppress the transformation, proliferation, and invasion of cancerous cells for a wide array of cancers.

Strawberries

Strawberries and raspberries have a phytochemical called ellagic acid. A powerful antioxidant that could actually fight cancer cells by deactivating cancer-causing substances and slowing the growth of cells. 

Blueberries

Berries contain particularly powerful antioxidants, which fight against the naturally occurring process (oxidation) in the body that creates free radicals and can damage cells. All berries are packed with these antioxidant phytonutrients, but black raspberries, in particular, contain very high concentrations of cancer fighting anthocyanins.  These particular phytonutrients may help keep cancers from growing or spreading.

Antioxidants fight cancer by ridding the body of free radicals before they can do their damage to cells. Try topping oatmeal, cold cereal, yogurt, even salad with blueberries to boost your intake of these healthful berries.

Cruciferous Vegetables

They may not have been your childhood nemesis, but these members of the cabbage family like cauliflower, broccoli, and Brussel sprouts can help you fight off cancer. An antioxidant called sulforaphane is released when chewing these veggies, and has been documented as having a protective effect on the cells of the body.