Although it’s true that genetics play a large part in your risk of developing cancer, health experts say that nearly half of all cancer diagnoses could have been prevented by simply adopting healthy habits like eating nutritious foods as part of a balanced diet.

In fact, decades of research has shown that eating a balanced diet rich in fruits, vegetables and healthy protein sources like fish and nuts can lower cancer risk by helping you stick to a healthy weight. Paying close attention to the number on the scale is important because obesity is associated with at least 13 different cancers.

So if you haven’t already, start replacing fried foods, processed meats and sweets with these 13 cancer-fighting superfoods:

1. Broccoli – Like most cruciferous vegetables, broccoli is packed with sulforaphane. Recent studies show that this powerful compound can help lower your risk of prostate, colon and colorectal cancer.
2. Carrots – Carrots can help fend off some of the leading causes of death worldwide thanks to antioxidants known as carotenoids. Besides giving carrots their orange color, carotenoids help strengthen your body’s natural defenses against cancer. Previous research has also shown that eating more carotenoid-rich foods is associated with a lower risk of breast, lung and prostate cancers.
3. Beans – Swap beans for meat when preparing main dishes from time to time. Beans are filled with fiber, which some studies suggest can help slow the development of tumors and stop cancer cells from growing.
4. Berries – Colorful, tangy berries are brimming with anthocyanins. Besides giving berries their pink, red and blue hues, anthocyanins help prevent cancer from becoming worse by getting rid of tumors.
5. Cinnamon – You might want to start drinking your tea with a stick or two of cinnamon. Experts believe that cinnamon can help prevent cancer by stopping cancer cells from spreading. Some studies also found that cinnamon can shrink tumors and slow their growth.
6. Nuts – Nuts make for a nutritious, cancer-fighting snack because of selenium. This trace mineral, which can be found in Brazil nuts and walnuts, helps protect cells from damage that may later raise your risk of cancer.
7. Olive oil – Olive oil, a key component of the Mediterranean diet, is said to protect against cancers of the breast and stomach. Take advantage of olive oil’s anticancer properties by using it in your marinades and salad dressings.
8. Turmeric – Turmeric is a powerful, cancer-fighting spice thanks to a compound called curcumin. Some studies found that curcumin can slow the growth of cancer cells. When taking turmeric, pair it with black pepper for better absorption.
9. Citrus fruits – Peel an orange for a quick snack or dessert. Citrus fruits like oranges are brimming with antioxidants that help lower the risk of pancreatic and stomach cancers. For cancer prevention, aim to eat at least three servings of citrus fruit per week.
10. Flaxseeds – Naturally rich in fiber and heart-healthy fats, flaxseeds make a cancer-fighting addition to a balanced diet. Besides preventing the development of breast and prostate cancer, these mighty seeds help stop cancer cells from growing. Add flaxseeds to your diet by mixing them into your salad, oatmeal, yogurt or fresh fruit smoothies.
11. Tomatoes – Count on plump, juicy tomatoes to give you ample amounts of lycopene. This compound is said to help lower the risk of prostate cancer because of its antioxidant properties. For cancer prevention, aim to eat a serving or two of tomatoes every day.
12. Garlic – Garlic has a strong smell because of a compound called allicin. Multiple large studies have shown that allicin can stop colorectal tumors from growing and help prevent prostate cancer. Experts advise adding at least one garlic clove to your daily diet to take advantage of garlic’s anticancer properties.
13. Fatty fish –Unsaturated fats in fatty fishes don’t just support healthy heart function. They help protect you from cancer, too. One study on nearly half a million adults showed that people who ate more fish as part of their regular diets were less likely to develop colorectal cancer. For cancer prevention, eat two or more servings of fatty fish per week. Healthy fatty fishes include salmon, anchovies and mackerel.

Cancer can be prevented by eating a diet rich in nutritious, cancer-fighting superfoods. Lower your cancer risk today by adding the foods on this list to your daily diet.

Sources:

BusinessInsider.com

CancerResearchUK.org

Healthline.com

TodaysDietitian.com