Top 14 Foods That Protect Against Cancer Development + Cancer Fighting Salad

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Top 14 Foods That Protect Against Cancer Development

It has been proven scientifically: what we eat may cause us cancer. The best American cancer researchers have determined which foods we need to be careful of, and which foods are effective in preventing the disease.

Relationship between diet and cancer has been shown in many studies conducted in recent decades. But what exactly is the relationship? Which foods or food components can help prevent colon cancer, breast cancer or stomach cancer?

These questions and more are examined in recent years by leading experts in the field of cancer research worldwide. In this article you will find out which foods and key nutrients were proven to increase or decrease the risk of cancer.

Foods that protect against cancer development

1. Fiber rich foods

Such as vegetables, fruits, whole grains, legumes (such as beans, chickpeas, peas and lentils) and herbs. These foods prevent colon cancer and rectal cancer.

There are two types of fiber – soluble and insoluble. Insoluble fiber help reduce the transit time of food in the digestive system, and reduce your exposure to toxic and carcinogenic factors.

Soluble fibers are fermented by bacteria in the colon and become short-chain fatty acids, which has a positive effect on the colon cells.

Increasing your fiber intake is also one of the 70 habits featured in my e-book 70 Powerful Habits For A Great Health which will guide you how to take positive steps to improve your wellness and overall health.

2. Fruits and vegetables

They apparently prevent cancer of the mouth, pharynx, larynx, esophagus and stomach cancer (fruits probably also protect against lung cancer). Fruits and vegetables contain plenty of components that help prevent cancer:

They contain important antioxidants, such as vitamin C and beta-carotene, which help fight free radicals that cause damage to the DNA of the cell. This can lead to cancerous transformation – the process by which normal cell becomes a cancer cell.

They contain phytochemicals that delay cancerous processes by helping to maintain the normal function of the immune system. They can also repair the damage done to the DNA of the cells.

They are rich in dietary fibers, soluble and insoluble.

They are relatively low in calories, so they help to maintain a healthy body weight – a factor which by itself was found to have great importance in cancer prevention.


3. Vegetables and fruits that contain beta-carotene

Such as carrots, squash, sweet potatoes, mangoes, loquats, peaches, apricots, cantaloupe melon and more. These apparently prevent esophageal cancer. Beta-carotene is a natural pigment found in food.

It plays a significant role in communication between cells that can help prevent cancer, as well as significant antioxidant. Additionally, this component is called pro-vitamin A, because it is converted by the body to vitamin A, which is Important to normal function of the immune system and the operation of enzymes that work to delay cancer.

4. Cabbage family vegetables

Such as broccoli, cabbage, cauliflower, Brussels sprouts, turnips, radishes, mustard greens and roquette. These apparently prevent various cancers and contain anti cancer components that remove pollutants and carcinogens and thus effectively protect against many types of cancer.

You may also be interested to read my article about the incredible health benefits of cruciferous vegetables.

5. Onion family vegetables

Such as onion, spring onions, scallions, chives and leeks. These apparently prevent stomach cancer and lung cancer. Vegetables from this family contain sulphur compounds (giving them the unique smell), that encourage creating protective enzymes that neutralize carcinogens and thereby protect against stomach cancer.

They also contain quercetin, especially protective against lung cancer.

6. Garlic

Apparently prevents colon cancer and rectal cancer. Garlic contains a unique sulphur compound called allicin. This compound protects colon cells from the toxic effects of cancer-causing chemicals, and even works to stop growth of cancer cells that have already begun to develop.

In addition, it was found that garlic works to reduce inflammation in the body that is linked to the development of cancerous processes.

7. Vegetables and fruits rich in lycopene

Such as tomatoes (tomato paste as well), watermelon, cantaloupe melon, guava, pink grapefruit and blood orange. Apparently they prevent prostate cancer. Lycopene is considered to have powerful antioxidant capabilities.

It also inhibits the proliferation of cancer cells, enhances the immune system, and like garlic, reduces inflammatory processes in the body.

8. Vegetables and fruits rich in vitamin C

Such as peppers, cabbage, cauliflower, Brussels sprouts, mustard greens, broccoli, spinach, tomatoes, citrus fruits, kiwi fruit, guava and strawberry. Apparently they prevent esophageal cancer.

Vitamin C, also called ascorbic acid, is a water-soluble antioxidant that fills an important role in neutralizing free radicals in the watery part of our body tissues. Berries are especially rich in vitamin C.


9. Selenium rich foods

Such as tuna fish, egg yolk, chicken liver and Brazil nuts. Apparently they prevent prostate cancer. One possible explanation relates to the involvement of selenium  in the creation of a certain antioxidant enzyme created in our body naturally. Thanks to this enzyme there is a decreases in the activity of free radicals that damage the DNA of the cells.

10. Foods that contain folic acid

Such as whole grains, green leafy vegetables (spinach, parsley, dill, cabbage, lettuce, broccoli) and beetroot. Apparently they prevent pancreatic cancer.

It is believed that the mechanism of the folic acid, which belongs to the group of B-vitamins, based on delaying cancer-causing genes. In addition, folic acid plays an important role in the production of DNA, as well as preventing cell changes that turn it from normal cell to a cancer cell.

11. Foods that contain calcium

Such as milk and milk products, cabbage, broccoli, almonds, sesame seeds and tahini. Apparently they prevent colon cancer and rectal cancer. Milk and dairy products contain calcium in addition to vitamin D.

These two components are interrelated closely, since both help to normal division of the cells, delay activity of cancer cells and accelerates destruction of colon cancer cells. Another theory for calcium is that this mineral prevents intestinal irritation, that is probably one of the causes of these cancers.

Calcium also helps in regulating the rate of cell division in the gut in people with an increased risk of disruption of the normal rate. Note: It has found that a high consumption of calcium – 1,500 milligrams or more per day – is associated with an increased risk of prostate cancer in men.

However, this is a very high amount of calcium, almost unlikely to be consumed by diet. If you prefer not to consume dairy products for calcium, you can find more information in my article about better sources of calcium than dairy products.

12. Legumes

Such as beans, lentils, peas and chickpeas. According to studies it appears that a higher intake of legumes reduced risk of cancer of various types such as stomach, colon – rectum, prostate and lung cancer.

Legumes contain a variety of health-promoting components such as water-soluble fiber that have anti-cancer effect. In addition, plant components also found in legumes such as red beans, peas and lentils, were found to have anti-cancer effects.

Beans are true superfood that is also featured in my e-book about superfoods which is part of the Natural Health Revolution Program. This program will help you to achieve your health, nutrition or weight loss goals.


13. Olive oil

High consumption of olive oil is the hallmark of the traditional Mediterranean diet and is associated with a lower incidence of cancer, including colon and rectum cancer, compared with other Western countries. Find here more information about the great health benefits of olive oil.

14. Turmeric

Various studies have shown that turmeric and its extracts inhibit cancer processes and the development of various tumors such as skin cancer, stomach, duodenum, tongue, colon, breast and prostate cancer. Read here more about the amazing health benefits of turmeric.

Not only nutrition:

There are more proven factors that reduce or increase the risk of cancer:

1. Exercise: there is convincing evidence that exercise reduces the risk of colon cancer, rectal cancer, breast cancer and endometrial cancer.

2. Breastfeeding: there is convincing evidence that breastfeeding reduces the risk of breast cancer.

3. Body weight and fat: excess body weight and a high percentage of body fat encourage the development of esophageal cancer, pancreatic cancer, colon cancer, rectal cancer, breast cancer, endometrial cancer and kidney cancer.

Foods that promote cancer development

I’ve written in the past a detailed article about the top 5 cancer causing foods to avoid, and this article is most recommended to read. However if you are short of time, read below the brief summary of foods that promote cancer:

1. Red meat and processed meats

Including sausages and frozen meats. These increase colon cancer and rectal cancer. Red meat contains substances that create processes suspected to be carcinogens. When frying or barbecuing on a high flame the damage is even greater.

Also, processed meats and frozen meats contain these compounds in advance. These are inserted to the meat to better preserve it and prevent bacterial growth, as well as for other purposes, such as improving the colour of the meat to look “fresh” and shining.

2. Alcohol

Increases oral cancer, pharynx and larynx, esophagus, colon, rectum and breast cancer. There are several theories that refer to the fact that alcohol turns into our body to acetaldehyde, a substance that causes a feeling of drunkenness and hangover, and causes irreparable damage to the DNA of the cells.


In addition, alcohol increases the absorption of chemicals in our body from other sources such as cigarette smoke. In relation to breast cancer, studies have found that alcohol increases the level of estrogen in the body.

High levels of estrogen are known to encourage the development of breast cancer. It has been found that when drinking alcohol on a daily basis, each unit of alcohol increases the risk of breast cancer by 7% -11%.

3. Salt, soup powders, soy sauce, ketchup and processed foods

Apparently they increase the risk of stomach cancer. A link has been found between diet based on foods high in sodium to increased risk of stomach cancer. An epidemiological study published in June 2010 in the American Journal of Clinical Nutrition found that a diet high in salt can increase in 10% the risk of stomach cancer.

How to Make The Best Giant Cancer Fighting Salad

Chris Wark was diagnosed with stage 3 colon cancer when he was 26 years old. That was back in 2003. He decided to undergo a surgery, but chose not to have chemotherapy. Instead, he drastically changed his diet and took any natural non-toxic therapy he could find.

Today, Chris is cancer-free, and is living a fulfilling family life. Here I present the raw salad he swears by. He ate it thousands of times on his route to health, and named it The Giant Cancer Fighting Salad.

When Chris embarked on his healing journey, he became a raw vegan. It’s of paramount importance that the salad doesn’t contain cheese, meat, and store-bought salad dressing! Also, the veggies you use should be organic, so that they’re free of toxic pesticides and chemicals.

Chris believes that you shouldn’t be mixing fruits and veggies, as they require different digestive juices. When eaten together, they can create excess acid and indigestion, which can interfere with the healing process. So no fruits are included in his super salad. In general, 6 to 10 servings per day of fruits and vegetables is ideal for cancer prevention and healing.

The Giant Cancer Fighting Salad should include:

  • Dark leafy greens, such as kale and spinach – Many nutritionists praise greens as the number one food you should eat regularly to improve and promote health. I have already written at the past on how to detox your body with 8 leafy greens.
  • Broccoli and broccoli sprouts (don’t exceed 4 cups of sprouts daily).
  • Leeks
  • Artichokes
  • Zucchini
  • Mushrooms (shiitake, cremini, mushrooms bella)
  • Onion (red, yellow, or green)
  • Purple cabbage, which is very rich in antioxidants.
  • Cauliflower
  • Avocado (there are 11 healthy reasons to eat avocado every day)
  • Yellow, green, or red peppers
  • Squash
  • Sprouted sunflower seeds
  • Sprouted almonds (nuts and seeds have amazing health benefits)
  • Sprouted mung beans
  • Sprouted garbanzo beans
  • Sprouted lentils

Top your delicious salad with some fermented foods, such as sauerkraut or kimchi – a spicy Korean dish, which includes fermented cabbage, onions, garlic and pepper. Fermented foods will balance your gut flora and help with the digestion. You can also find a list of 10 fermented foods which are extremely beneficial for your health.

Lastly, make your own dressing, using organic cold-pressed extra virgin olive oil and a dash of apple cider vinegar (using apple cider vinegar by itself can literally revolutionize your health). Then add these four anti-cancer herbs: organic oregano, organic garlic, organic turmeric (or curry powder in which turmeric is the main ingredient) and organic cayenne pepper.

Your salad is now ready! You can eat it any time of day, and make it as small or as large as you wish.

Some other foods that Chris recommends are those that contain quercetin, which is a very powerful flavonoid. Together with curcumin, which is turmeric’s active ingredient, quercetin is the most potent flavonoid there is.

It protects the DNA, has anti-inflammatory properties, is an anti-oxidant, and a natural histamine blocker. The best sources of quercetin are tomatoes, apples, red onions, black and green tea, red grapes, raspberries, cranberries, citrus fruits, and green leafy vegetables.

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51 Responses to Top 14 Foods That Protect Against Cancer Development + Cancer Fighting Salad

  1. rena miah says:

    Thank you very much.All the information that you provide us is priceless. I can’t tell you thank you enough. all the healthy tips are wonderful. please keep on the good work. America needs to heal.

  2. carolyn hayle says:

    Thank you! This informtion is priceless!

  3. xylia xyle says:

    Thank you very much for the information being shared… It serve us a guide in achieving a healthy body… i ought it much…


    Thank you so much for the the information.I would like to know more about cervical cancer.

  5. naturalremediesexpert says:

    thank you very much
    do not forget aflatoxin that comes from a mould. It grows on stored food in hot and humid countries, especially on peanuts
    Aflatoxin is known to help cause liver cancer

  6. dr. ibrahiim says:

    Good suggestions n it is necessary to give big publicity in face book.

  7. Michael says:

    Regarding #11 dairy products have been linked in several studies to not only prostate cancer but breast cancer. Also eliminating dairy has improved women’s breast cancer.

  8. Abdul mumith rony says:

    Its a Very much helpful information about cancer disease….we must follow these instruction…thanks again to the writers

  9. gerry orne says:

    Thanks for the priceless information. What is your opinion about
    Vitamins and supplements?
    I have heard they block your natural defenses against fighting disease..

    • Jenny says:

      Hi Gerry, vitamins and supplements are good only if you need them. Taking excess amounts can cause more harm than good. Also some supplements can interfere with current medications that you take. Due to these reasons, you should always consult with your doctor before taking any supplements. Your doctor can perform the required tests to see if you need them and determine the right dosage and time-frame for taking them and check they don’t interfere with your other medications. I haven’t heard that they block your natural defenses against fighting disease. Vice versa, some supplements can help you fight diseases and boost your immune system such as vitamin C, zinc and olive leaf.

      • Jimmy says:

        Vitamins and supplements are necessary as our farmlands are devoid of the goodness due to overfarming. Water soluble vitamins such as C and B are needed and are safe to take in high doses- but consult your doctor/therapist first.Fat soluble vitamins like A,E,K etc are found in the organs of animals that western diets tend not to eat anymore. They certainly do not block your natural defenses, in fact they are an important part of your natural defenses and without them(undernourished) you will get sick. Remember sickness is oxidation and oxidation is sickness- vitamins act as antioxidants and make you better. Yes some can interfere with current medications depending on quantity taken- most compliment medications or are needed after medications- such as antibiotics.

  10. Daniel Misoi says:

    Thank you very much for your tips, I will begin from now to follow step by step.

  11. Daniel Misoi says:

    I am a kalenjin and milk is almost a must in our daily diet. I take 300ml a day, is that too much or less?

    • Jenny says:

      The dietary guidelines for Americans recommends to consume 3 cups per day of fat-free or low-fat milk or equivalent milk products, although this amount is also criticized by others who claim it’s far too much (see here – Whether you consume too much or too little also depends on your overall nutrition, for example adults who get calcium from non-dairy sources will need less milk to meet their calcium levels.

      • Jimmy says:

        Milk must be consumed raw from grass fed animals to get the best benefit. The problem with low fat and fat free milk is it tastes disgusting…so they add more sugar to make it taste nicer. This extra sugar is turned into fat anyway and has effects on your hormones etc. Fat free anything is technically correct but the added sugars will add fat to you anyway. Natural fats especially from grass fed animals is good for you.

      • Jimmy says:

        Milk by many is looked at only for babies and children. In the West we eat too much calcium rich foods, especially milk. This would be fine if we had enough magnesium in order to balance out the calcium, but we don’t and the calcium ends up being deposited in muscles,tendons and walls of blood vessels as plaque.

  12. alma araniego says:

    thank you for this very informative tips about foods that is not good and good for cancer.

  13. amita says:

    Thank you so much for giving so valuable information everyone should know wht to eat nd what not to eat.

  14. Prakash Chandran says:

    You are providing very useful information at least to those who care to follow what they learn from your articles.Thank you.

  15. Shannon says:

    Sources please? This is excellent information and I’d like to know more.

  16. Wendy says:

    You say salt is a problem What about Himalayan pink salt they say that is a good salt in moderation and can be very good for us but not the ordinary table salt that has been processed Any comments re Himalayan pink salt

    • Jenny says:

      Hi Wendy, it’s all a question of amounts. Indeed Himalayan salt is a naturally harvested salt with little to no refinement (read my article about different types of salt – – but even regular salt is OK if consumed in moderation. The problem is that with the modern diet of processed foods, the sodium content we consume is sometimes much higher than we need. The cancer risk increases when we consume salt in large amounts.

      • morgan says:

        There are some amazing “gourmet” salts nowadays, the Celtic Sea salt is amazing, the Pink Himalayan is the “holy stuff” and also amazing. There are others even better. There’s even a “salt diet” out there. I don’t think processed salt is a good idea in any amount Jenny. Sucks because they use it pretty much at EVERY restaurant, although I did find one that uses “kosher” salt which is not sea salt I have a feeling…do you know what Kosher salt means? Is that just normal processed salt that has been blessed?

        • morgan says:

          You’re SO right about the salt consumed in such large quantities like a jumbo size order of fries. That’s a toxic bomb right there. I love eating at restaurants sometimes, so I there’s no avoiding processed sugar there unless you live near a raw food restaurant that actually uses the amazing salt. We don’t have that in my neighborhood. I imagine San Francisco, France and Germany might have such restaurants.

        • Jenny says:

          Hi Morgan, you can read my article about salt types and there benefits here.
          As for “kosher” salt – the Jewish organization “Chabad” explains what is kosher salt here.

  17. Hawwa Nafiza says:

    Thank you so much.

  18. Jen says:

    Thank you so much for these helpful information..:)

  19. JOHN LOW says:

    I like reading journals n news on health and its related news.

    • dr.ibrahiim says:

      Really we should all thank for the valuable informations given by the healthy and natural world it is very much helpful informations to the people of today’s modern life style.I request all should make use of this.

  20. Linda says:

    I take half a tespoon of tumeric with a glass of hot milk and honey. Is it ok ?

  21. Ruth Chiva says:

    Thank you very much for this valuable information

  22. Willy says:

    Tumeric pills &ginger &turmeric tea can use together ?

    • Jenny says:

      Hi Willy, it’s all a matter of dosage. If you use the concentration form of oral supplements then make sure you don’t take over-dose as both turmeric and ginger can interact with certain medications such as medications that slow blood clotting.

  23. morgan says:

    Looks great, with a few caveats. Tuna fish, probably not a good idea in 2015, selenium or no. Wheat grains, definitely not a good idea. Milk, I guess if it’s raw, you might mention that since it’s night and day with processed and raw milk.

  24. Jean says:

    thanks for this article
    I am right now reading a book saying that due to its lactose content, cow’s milk is one of the primary bowel stressors and should be avoided by those who have intestinal disorders. Is this true?

    • Jenny says:

      Hi Jean, many people with intestinal disorders are also lactose intolerant or lactose sensitive, so milk will not be a good choice for them. I had a look at Healthline website which talks about patients who suffer from IBS (irritable bowel syndrome). It is said there that a person may notice an influx in symptoms after he/she eats certain foods, and because symptoms can vary between patients, there’s not one list of off-limit foods. I believe that a person should listen to his/her body and if a certain food triggers symptoms, then this food should be avoided.

  25. Jean says:

    Hey Jenny
    I came across one article about a woman who drank carrot juice every day for eight months and was cured of cancer she had been diagnosed with
    she consumed the carrot juice of 2.5kg every day!
    Is such a miracle possible?
    Don’t you think such quantity is too much and can
    Cause other health problems?

    • Jenny says:

      Hi Jean, you probably refer to the story of Ann Cameron (see reference here). I was able to find a study done by Newcastle University about consuming carrots to reduce cancer growth in rats (see reference here). It is said in the reference that after seeing the positive effects of feeding carrots in the animal experiments, it is important to test if it also works in humans, in particular to find out how much carrot we must eat to obtain a health benefit, and that the team of researchers will recruit volunteers to take part in a dietary trial. So I guess we need to wait for more information about quantity.

  26. cristal says:

    thank you so much you are really a big help.tnx a lot

  27. Arzu anu says:

    Hey,,jenny u have mentioned that to prevent mouth ,pharynx n larynx cancer fruits n vegetables r best but i want know which kind of fruits n veggies please do clear,,,,

  28. Rafik says:

    Hi Jenny,
    What about Honey and Molasses , are they to be considerd like Sugar. I mean to be consumed less like Sugar.

    • Jenny says:

      Hi Rafik, you can read my article about the best sugar substitutes and their benefits (see here). These are better and healthier alternatives to sugar, but still needs to be consumed in moderation.

  29. Debbie says:

    Thank you for such good information. I’m in the process of trying to beating stage IV bc naturally . Tri
    Chemo for a few rounds,i almost died so didn’t continue on.

  30. Bukky says:

    Thank you so much for this information

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