Clinical studies confirm that regularly consuming berries, purple sweet potatoes, cruciferous vegetables, legumes and kiwis can reduce the risk of cancer.
Research shows that certain everyday foods can help protect cells and reduce the risk of cancer.
In a recent episode of the Mel Robbins podcast, Dr. Dawn Mussallem, an oncologist at the Mayo Clinic, revealed daily foods that can help “starve” cancer cells and reduce the risk of the disease. Drawing on decades of clinical experience and cutting-edge research, she highlights how simple dietary changes can produce a powerful protective effect at the cellular level.
These foods not only provide nutrition, but also send “molecular signals” that regulate gene activity, enhance the body’s detoxification pathways and suppress inflammation. It’s worth noting that even modest but consistent consumption of these foods can provide significant benefits.
Berries, such as strawberries, blueberries and raspberries, are a rich source of nutrients that protect the body against cancer. Image: Bui Thuy
Here are the top 5 foods that help “starve” cancer cells, according to doctors:
Berries
Dr. Dawn Mussallem emphasizes that berries are one of the easiest ways to start a cancer-protective diet. Berries, like strawberries, blueberries and raspberries, are a nutritional powerhouse, rich in anthocyanins, the phytonutrients that give them their vibrant color. These compounds act as powerful antioxidants, protecting cells from DNA damage and oxidative stress, key factors that contribute to cancer development.
Dr. Mussallem added that many people worry about cost, especially for fresh berries. Her advice is to buy frozen wild berries. “They retain nutrients, don’t have to be organic, and are an easy way to get a cup a day,” she says.
Purple sweet potatoes
Dr. Dawn Mussallem calls purple sweet potatoes her favorite food and emphasizes their unique ability to regulate gene activity. She explains that they can turn off cancer-promoting genes and turn on tumor-suppressing genes – giving your body a natural switch to fight disease.
Purple sweet potatoes are a nutritional powerhouse, and according to studies, they’re high in anthocyanins, the same powerful phytonutrients found in berries, but in even higher concentrations. These compounds act as powerful antioxidants, helping to protect cells from DNA damage and oxidative stress, which are major contributors to cancer development.
Oncologists also point out that these tubers are a staple food in “blue zones,” areas of the world where people live the longest with low levels of chronic disease.
Dr. Mussallem recommends a simple approach like steaming, grilling, or lightly roasting purple sweet potatoes to enjoy their natural sweetness while maximizing their cancer-fighting benefits.
Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, arugula)
“When it comes to breast cancer, these vegetables help convert estrogen into a less proliferative form. They can also activate tumor suppressor genes, which act as brakes on cancer growth,” emphasized Dr. Dawn Mussallem.
Studies support their protective effectiveness. Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, and arugula are some of the most powerful anti-cancer foods. A meta-analysis of cruciferous vegetable consumption found that higher consumption was associated with a reduced risk of hormone-related cancers, including breast and prostate cancers.
Dr. Mussallem recommends eating some of these vegetables raw before cooking to preserve the myrosinase enzyme, which enhances the absorption of their beneficial compounds. For those who prefer cooked vegetables, she suggests adding a little dried mustard seeds to help maximize phytonutrient absorption.
Beans (black beans, lentils, soybeans)
Fiber is magic, explains Dr. Dawn Mussallem. It helps reduce the risk of cancer and other chronic diseases. By adding beans and legumes to your meals, you not only get protein, but also provide your body with fiber that can really help fight disease.
Beans, including black beans, lentils and edamame, are a rich source of plant-based protein and fiber. A recent review concluded that increased fiber consumption is associated with a 22% reduction in overall cancer risk, and legumes contribute significantly to this protective effect.
Soybeans, in particular, have been shown to protect against breast cancer. Dr. Mussallem clarifies the common misconception that soy increases cancer risk, explaining that human studies show that moderate consumption of soy, like hairy soybeans, may actually reduce breast cancer recurrence and is safe for survivors of the disease.
Incorporating legumes into your daily diet, from soups and salads to stir-fries and breakfast dishes, is an easy, affordable and effective way to naturally reduce your cancer risk.
Kiwi
Dr. Dawn Mussallem says kiwi not only aids digestion and bowel movements, but at the cellular level it helps reduce oxidative stress, one of the main contributors to DNA damage and cancer development. “Eating kiwis can help the body repair DNA and maintain healthy cell function,” she said.
Kiwi is a “small but mighty” fruit, containing lots of vitamin C, fiber and phytonutrients. Research shows that the antioxidants in kiwis can help neutralize free radicals, reduce inflammation and support immune function, all of which contribute to cancer prevention.
Dr. Mussallem recommends eating kiwis with their skins on to maximize fiber and nutrient intake. Adding kiwi to your diet is very simple. It can be eaten fresh, in smoothies, or combined with other fruits.