EWG's Cancer Defense Diet
We all know that diets rich in fruits, vegetables and whole grains are healthier for us than those dependent on processed foods loaded with added fats and sugars. But, did you know healthy diets can actually help fight against the development of several common cancers?
Produce and whole grains, and the nutrients they contain are good for us – but why and how do these food help defend against cancer? How can you make the most of their beneficial properties? Use our resources below to find the answers.
Keys to a Healthy Diet
Diet, along with physical activity and body weight, is a key component of cancer prevention and can help lower cancer risk.
Calculator: Am I Eating the Right Foods?
Are you eating enough of the foods most likely to help lower your cancer risk? Use our calculator to find out.
Infographic: Nutrients and Cancer Hallmarks
Did you know that there are many plant-based substances that can help make cancer development less likely?
Maximize Nutritional Benefits of Foods
Food preparations and pairings in meals can help improve the absorption of key substances that can play a role in reducing cancer risks.
A Word About Protein
Are you eating the right kinds of protein? EWG has compiled the facts you need to know to make better protein choices in your diet.
Shopping Tips and Recipes
We’ve put together some tips on the basics of making healthy meals that will give you the flexibility to create a long-lasting, nutritious lifestyle.
Advice from the Experts
Cancer-Defense Food Groups
Click on each food group to learn how it can help reduce cancer risk and how to add it to your diet.
|Red, purple, and blue fruits and vegetables|
|Red colored seafood|
|Red, yellow, orange, and green fruits and vegetables|
|Cooking with more herbs, spice, and aromatics and less salt, sugar, and sweeteners|
|Healthy oils, fatty fish, nuts and seeds|
|Proteins - vegetable, seafood, and poultry instead of red and processed meats|
|Alliums (onion family)|
WHY IT'S BENEFICIALThese dark colored plant foods contain a host of vitamins and nutrients, as well as anthocyanins – a class of flavonoids that have antioxidant and anti-inflammatory properties. Anthocyanin-rich foods have been found to lower cancer risks, but studies isolating anthocyanins have not observed the same effects to date.
GOOD SOURCESBerries, red grapes, purple cabbage, cherries, red onions, red leaf lettuce, eggplant, radishes, black beans, plums