The more health-conscious we become as a culture, the more we realize how much what we eat matters. The fact is people can still get sick even when they do everything right.

You can mitigate your risk of deadly forms of cancer by being proactive about your health, though.

For most, that means eating right and getting regular exercise. Consider some foods proven to help fight cancer.

The Colorful Plate

You have probably heard the phrase, “Eat the rainbow,” but what does color have to do with fighting cancer? The pigment contains significant cancer-fighting nutrients — the deeper the color, the better.

Pigment in fruits and vegetables contains vitamins and antioxidants critical to fighting cancer. Antioxidants help to neutralize free radicals associated with cancer and chronic diseases such as atherosclerosis and hypertension. Colorful fruits and vegetables offer all that, with few calories and more fiber than most other foods.

Because of the low-calorie count, colorful fruits and veggies are also one of the best ways to help maintain a healthy body weight. Being overweight increases your risk of certain cancers, including colon and kidney.

Fatty Fish

Fat gets a bad rap in the world of nutrition, but there are healthy forms that are rich in essential nutrients, especially in fish. Fatty fish would include salmon, anchovies, and mackerel. For the most part, any fish is a good option, though.

A 2015 study published in Scientific Reports shows that people with a diet high in freshwater fish like bass, trout, and some salmon had a 53 percent lower chance of colon cancer. In addition, oily fish is associated with good heart health and a significantly lower risk of prostate cancer.

Legumes

If you want to fight cancer, then you need to make fiber a focus of your diet. Legumes such as beans and lentils are prime sources of fiber. Studies indicate that high legume consumption reduces the risk of some forms of breast and colorectal cancer.

Nuts

The American Institute for Cancer Research suggests nuts have a place in any diet designed to fight cancer. Walnuts, however, are their nut of choice. Walnuts offer compounds that work together to fight things in the body that can lead to cancer, such as inflammation, oxidative stress, and gene expression.

Nuts are a good news/bad news story in nutrition, though. They are high in protein and fiber but also in calories. A little goes a long way, but too much will add pounds.

Look for the Folate

Folate, or vitamin B9, is a nutrient found in many foods and a superhero in the fight against cancers of the breast and colon. You’ll find it in fortified breakfast cereals. It also occurs naturally in:

Dark leafy greens

Bean

Peanuts

Sunflower seeds

Fresh fruit

Whole grains

Liver

Seafood

Eggs

The relationship between the human body and folate is complicated, though. You want to add it to your diet but not in excess. That’s one reason you should get it from fresh foods and not take a supplement unless recommended by your physician. Folate helps to suppress some kinds of cancer but also triggers the progression of others.

The recommended allowance for folate is 400 mcg DFE per day. If you are pregnant or breastfeeding, you might require more, though. Talk to your doctor to find out how much foliate you need.

What You Should Avoid

What you know when planning a cancer-fighting diet.

Processed Foods 

At the top of that list are processed foods, especially meats, including bacon. Processing introduces nitrates and nitrites to food that are linked to cancer. They also tend to contain lots of unhealthy fat and sodium.  

Alcohol

Alcohol is also high on this list. When your body processes alcohol, it releases a chemical that damages the DNA. That can trigger excess cell growth that leads to tumors. Alcohol is associated with colorectal, liver, and esophageal cancers.

Charred Meat

We all love grilled meat occasionally, but charring produces carcinogenic chemicals that go into your body. Instead, get in the habit of cooking your meat at lower temperatures. That will make it moister and tastier. It will also reduce your risk of cancer.

Along with eating right, you want to make sure you are getting enough exercise. The Centers for Disease Control and Prevention (CDC) recommend that most people get at least 150 minutes of physical activity weekly. That’s just 30 minutes a day for five days.

If your work keeps you behind a desk for most of the day, take regular breaks and get moving. You might also consider investing in a standing desk to ensure you don’t sit all day.

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