Research has suggested that our diet plays a huge role in the prevention of cancers

A study has found that the internal environment of our body, which is created as a result of our diet and lifestyle could be up to 90% responsible for the formation of various types of cancers.

This implies that it may be possible to reduce the risk of developing cancers if we can adopt and maintain healthier lifestyle choices.

Nutrition forms a massive part of this because eating the right foods supplies our bodies with the vitamins and minerals it needs to keep a healthy immune system, eliminate dangerous free radicals, and repair themselves.

Living an active lifestyle which includes regular daily exercise is also a crucial part of maintaining an optimal internal environment. We must also remember that getting the right amount of sleep and hydration are important factors to consider and measure. Reducing alcohol consumption and giving up smoking will also have a positive impact. So too will having a strategy in place to monitor and reduce your daily stress levels, such as mindfulness.

Here is a shortlist of foods that you can incorporate into your daily diet which are full of essential nutrients. When combined with other good lifestyle practices these should help you to fight, prevent and reduce cancer.


Broccoli has long been known to assist in preventing cancer, and luckily for us, it is a versatile vegetable – it is easy to incorporate into most meals, including salads, omelettes, stir fry, and even pizza.

As a prime example of a “leafy green” vegetable, broccoli contains sulforaphane. This boosts protective enzymes throughout your body and helps with flushing out nasty cancer-causing chemicals. It is also high in fibre, which is a key factor in the prevention of colon and prostate cancer.

Some studies have shown that sulforaphane also targets cancer stem cells that aid in tumour growth.

Eating broccoli regularly has been shown to help fight: breast, bladder, lung, liver, stomach and prostate cancers.



Most berries are full of a variety of nutritional goodness, including cancer-fighting phytonutrients.

Raspberries contain the highest amount of phytochemicals called anthocyanins. These can slow down the growth of premalignant cells and stop new bad blood vessels from forming, which could feed a cancerous tumor.

Eating half a cup of berries a day can assist in fighting colon, oesophagal, oral and skin cancers.

Green tea

Due to the high levels of plant chemicals called catechins found in green tea, it is widely regarded as playing a role in reducing the risk of developing a number of cancers, including breast, bladder, prostate, lung, mouth and digestive tract cancers.

Brassicas foods

Cabbage, broccoli, cauliflower, Brussels sprouts, kale and Pak Choi are all brassicas, and are sometimes referred to as cruciferous vegetables.

Brassicas have been found to help prevent and protect against breast cancer, colon cancer, bladder cancer, lung cancer and skin cancers. This is due to them being rich in plant chemicals.

All of these foods are easy to add to your daily diet, whether it’s as a snack or in a meal.

Working to adopt these elements of a healthy lifestyle is a great habit to get into and will also help to reduce your risk of developing many other diseases. For more information and advice relating to cancer, visit the NHS website.