How Healthy Eating Can Reduce Cancer Risk 

Some of the strongest tools for protecting your long-term health are already in your kitchen. While food alone cannot prevent cancer, research shows that certain foods contain natural nutrients that help protect your cells. The American Institute for Cancer Research (AICR) reports that diets filled with vegetables, fruits, whole grains, beans and other plant foods can help lower the risk for many cancers. 

Covenant Health is committed to helping you understand these simple steps. Our teams offer convenient care, clear guidance and support from experts who want the best for you and your family. and support from experts who want the best for you and your family. 

What Makes a Food “Cancer Fighting”? 

According to AICR, foods linked to cancer prevention often contain: 

• Fiber, which supports healthy digestion 

• Antioxidants, which help protect cells 

• Phytochemicals, natural plant compounds that support cell health 

These nutrients work together to reduce inflammation and support your body’s natural defense processes. AICR emphasizes that no single food is responsible for protection — instead, the overall variety and pattern of eating matters most.  

Foods Connected to Lower Cancer Risk 

The AICR provides a clear list of foods studied for their potential cancer-fighting benefits. Here are some of the most well-supported examples. fighting benefits. Here are some of the most fighting benefits. Here are some of the most fighting benefits. Here are some of the most  

• Berries: Strawberries, blueberries, raspberries and cranberries contain antioxidants that help protect cells from damage. 

• Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts and cabbage are rich in plant nutrients linked to healthy cell function.  

• Leafy Greens: Spinach, kale and similar greens supply vitamins and protective plant compounds.  

• Tomatoes: contain plant compounds that support cell health.  

• Beans, Peas and Lentils: These foods offer fiber, plant protein, and nutrients known to support long term wellness. protective eating patterns.protective eating patterns. 

• Whole Grains: Foods like brown rice, oats and whole wheat bread contain fiber and nutrients tied to reduced cancer risk.  

• Nuts and Seeds: Foods such as walnuts and flaxseed appear in AICR’s cancer fighting foods list because they contain healthy fats, antioxidants and plant compounds that support cell health.  

Simple Ways to Add These Foods to Your Day 

Healthy eating works best when changes are small and realistic. Try these simple ideas: 

• Start your morning with oatmeal topped with berries or nuts 

• Add a handful of spinach to pasta, soups or smoothies 

• Choose whole wheat bread or brown rice instead of refined grains 

• Swap one meat-based meal for a bean-based dish 

• Roast broccoli or cauliflower with olive oil for an easy side 

• Keep fruit washed and ready to grab 

Remember, long term patterns matter more than individual choices. The goal is to add more of these foods over time, not achieving perfection.  

Covenant Health: Your Partner in Wellness 

Covenant Health provides the support, convenience and expertise you need to make healthy changes. Our system brings together: 

• Primary care offices across the region 

• Oncology teams who offer evidence-based education and treatment 

• Nutrition guidance from trained experts 

• Convenient locations close to home 

We make it easy to get answers, schedule appointments and learn how everyday choices can support your health. 

Take the Next Step 

Learn more about what Covenant Health offers in cancer care — including screenings, treatment options, and support services.