All of us know someone who has had or does have cancer. Just hearing the word can cause reactions of stress and fear. What can you do to reduce you and your family’s risk? Research indicates that our food choices can help in prevention of at least some cancers.
Maintaining a healthy weight is of utmost importance. Being obese or overweight increases your risk of more than 13 types of cancer. Thus, eating correct portion sizes and being physically active are important. 
Eating more vegetables, fruits and whole grains, while reducing red meat consumption seems to decrease your chance of certain types of cancer. Foods high in many types of phytochemicals, antioxidants, carotenoids and Vitamins tend to reduce cancer risk. Also limiting alcoholic drinks may reduce your risk of a number of cancers.
What foods should you include in your eating plan that may help?
• Apples are a good source of fiber, vitamins and phytochemicals. Be sure to eat the peel.
• Blueberries are high in antioxidants and phytochemicals.
• Broccoli, Brussels sprouts, rapini, cabbage, cauliflower and turnips (cruciferous vegetables) have compounds 
that decrease inflammation and inhibit enzymes that de-activate carcinogens.
• Cherries have compounds that inhibit the growth of cancer cells and can cause self-destruction of cancer cells
without hurting healthy cells.
• Coffee has antioxidants. Drinking moderate amounts of coffee daily can reduce the risk of a variety of cancers.
• Cranberries are high in Vitamin C and antioxidants.
• Dark green leafy vegetables including spinach, romaine lettuce, kale, leaf lettuce, collard greens, chicory,
mustard greens, and Swiss chard are sources of fiber, folate and carotenoids. 
• Dry beans and peas are also high in fiber, folate and phytochemicals.
• Flaxseed may help reduce inflammation and limit cancerous cell growth.
• Garlic, onions, scallions, leeks and chives most likely protect against stomach cancer and colorectal cancer.
• Grapefruit has Vitamin C protecting your DNA, along with carotenoids and phytochemicals. Grapefruit should not
be eaten with some medications. Check with your doctor or pharmacist.
• Grapes and Grape Juice have antioxidants and anti-inflammatory properties.
• Green Tea is an excellent source of phytochemicals.
• Soy Foods have many nutrients studied for cancer prevention.
• Winter Squash including pumpkins have high levels of carotenoids and other phytochemicals.
• Tomatoes contain lycopene, helping protect again prostate cancer.
• Walnuts, along with other nuts, have many nutritional benefits.
• Whole Grains are high in dietary fiber and help reduce colorectal cancer.
Want to eat to reduce your risk of cancer? As the list above shows eat a variety of vegetables, fruits and whole grains provides you with many phytochemicals, antioxidants, carotenoids, and Vitamins to reduce your cancer risk. Be sure to also keep your weight in control and be physically active for at least 30 minutes daily.
