Cancer is a leading cause of death, both in the United States and worldwide, attributed to 9.5 million deaths as well as 18.1 million new cases diagnosed in 2018. Cancer is characterized by the uncontrolled replication of cells that spread into surrounding tissues and body parts. It is not a single disease, but rather a collection of diseases with similar characteristics.
Cancer can arise in any part of the body or any tissue, but some common types are: lung, breast, colorectal, prostate, skin, and sarcoma cancer. While certain factors predispose individuals to cancer, there are key actions, including diet, that can help prevent development of cancer in such individuals:

1. Berries
Berries are high in antioxidants and vitamin C which can help fight cell damage and promote cell repair. These have been linked to less cell breakdown which may be most helpful in prevention of cancers of the skin and soft tissue cancers like epithelioid sarcoma cancer.

2. Cruciferous vegetables
Another food that could be beneficial in prevention of cancer is cruciferous vegetables which have glucosinolates in them. This compound breaks down into two other compounds during the digestion process which have been shown to decrease cancer risk. Some examples of these vegetables are broccoli, cauliflower, brussel sprouts, bok choy, and kale, among others.

3. Fatty fish
Fatty fish has been demonstrated to be a key food to eat in reducing risk of kidney cancer and colorectal cancer. These kinds of fish are high in nutrients like vitamin B, potassium, and omega-3 fatty acids. Some studies also report that taking fish oil supplements can be a good option for those who do not like to eat fish. For those that do enjoy eating fish, good options include salmon, anchovies, and mackerel.

4. Walnuts
While all nuts have been reported to be beneficial in cancer prevention, walnuts have been the subject of most scientific studies so far. Eating these nuts or their oil has been demonstrated to reduce the risk of breast cancer as they contain a substance that binds to estrogen receptors on cells. This substance, called urolithin, is released when the body metabolizes pedunculagin which is very high in nuts.

5. Legumes
Beans, peas, and lentils are all high in fiber which has been demonstrated to lower the risk of colorectal and breast cancer. Multiple studies report that diets high in bean fiber or increased consumption of legumes decreases risk of cancer development. It is unclear if meeting general daily fiber goals is linked to decreased cancer risk, or if legume fiber is the key factor in this trend.

While some people may find it difficult to incorporate all of these dietary changes into their lifestyle, it is important to note that all the food options listed above are not only beneficial for preventing cancer, but for general physical health. Eating any form of healthy diet, rich in fresh fruits, vegetables, and healthy fats can lead to better health. Research continues to develop and report new and more refined results on cancer prevention each year, so a dive into recent evidence would also be a great way to start identifying which changes will be best to prevent each specific type of cancer.