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: 

Folate-Rich Foods

Dark green, leafy vegetables are overflowing with this B-complex vitamin.   Sufficient levels of folate protect against DNA mutations, and in turn protect us against cancer.  It is easy to incorporate this into your diet even if you don’t want to go dark green, as many manufacturers of cereals, pastas, and breads fortify their products with folate these days.                                                                 

Berries

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.

Green Tea

Like many 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.

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. 

Ginger

Research has revealed ginger's ability to kill cancer cells in two ways. Ginger works directly on cancer cells to cause apoptosis and autophagy. In apoptosis, the cancer cells “commit suicide” with no harm to surrounding cells. While in autophagy, the harmful cells are duped into eating themselves.  Ginger can be used in soups, sauces, marinades or your favorite drink.