Which foods have cancer-preventing and anti-cancer effects?
Nov 25, 2025
Source: Cainiu Health
Dr. Huang Yuhong
Introduction
Foods that may have auxiliary effects in cancer prevention and inhibition generally include broccoli, garlic, spinach, shiitake mushrooms, etc. However, it is important to note that no single food can guarantee protection against cancer; the beneficial components they contain only play a supportive role in maintaining health. Broccoli is rich in sulforaphane and vitamin C. Sulforaphane helps activate antioxidant enzymes in the body, reducing free radical damage to cells.
Foods that may assist in cancer prevention and support cancer-fighting efforts generally include broccoli, blueberries, garlic, spinach, and shiitake mushrooms. However, it is important to note that no single food can guarantee cancer prevention; the beneficial components they contain only play a supportive role in maintaining health. A detailed analysis is as follows:
1. Broccoli: Rich in sulforaphane and vitamin C, broccoli helps activate antioxidant enzymes in the body, reducing cellular damage caused by free radicals. Vitamin C also enhances immune resistance and supports the inhibition of abnormal cell proliferation. These nutrients require sufficient intake and should be combined with other foods. To preserve nutritional value, it's recommended to blanch broccoli briefly before stir-frying or serving cold.
2. Blueberries: High in anthocyanins, blueberries possess strong antioxidant properties that help eliminate excess free radicals, reduce inflammation-induced cell damage, and support healthy cellular metabolism. However, anthocyanin absorption and metabolism in the body are complex processes, and consuming blueberries alone cannot achieve a "cancer-fighting" effect. They can be eaten raw or added to yogurt.
3. Garlic: Allicin in garlic can transform into biologically active substances in the body, which help inhibit bacterial growth, reduce the formation of harmful compounds like nitrosamines, and support immune system regulation. However, allicin is easily destroyed by high heat and should be consumed as part of a balanced diet. It's best eaten raw or lightly cooked.
4. Spinach: Rich in folate, vitamin E, and dietary fiber, spinach supports normal cell division and repair through folate, while dietary fiber promotes intestinal movement and reduces the time harmful substances remain in the gut. These components only help lower the risk of certain diseases and should be consumed together with whole grains, legumes, and other nutritious foods. Quick stir-frying or making soups are suitable cooking methods.
5. Shiitake Mushrooms: Containing lentinan and various amino acids, shiitake mushrooms help modulate immune system activity, while amino acids provide essential nutrients for the body. However, the benefits of lentinan depend on an overall balanced diet. Shiitake mushrooms can be used in soups, stir-fries, and other daily dishes.
Maintaining a balanced diet, undergoing regular cancer screenings, and seeking timely medical attention when abnormalities occur are essential steps in building comprehensive protection against cancer.
