Half of all men and one in three women in the United States will face a cancer diagnosis at some point in their lives. While age and genetics can’t be controlled, doctors and nutrition experts say everyday habits make a difference, especially diet. A plant-rich eating pattern, filled with fruits, vegetables, whole grains, legumes, nuts and seeds, is strongly linked to a lower risk of several cancers.
Fruit often gets criticized for being “too high in sugar,” but nutrition specialists point out that the natural sugars in fruit are not the same as added sugars in processed foods. Fruit is also low in calories, rich in fiber, and packed with phytochemicals and antioxidants that protect cells. “Fruit contains different types of nutrients, phytochemicals, fiber and antioxidants that can assist in the prevention of cancer in a variety of ways,” said Ryan Yates, a registered dietitian and cancer exercise specialist.
Experts recommend eating a variety of fruits, each of which brings different compounds to the table.
Blueberries
Blueberries are loaded with anthocyanins, natural pigments that help prevent DNA damage. “Blueberries have anthocyanins that help prevent DNA damage and may slow cancer development,” said oncologist Arun Raajasekar. Yates added that these compounds are “strongly associated with lower levels of inflammation markers in the body.” Blueberries are also a good fiber source, which supports gut health and may reduce colorectal cancer risk.
Avocados
Avocados stand out for being rich in healthy monounsaturated fat. “Avocados, rich in fiber and healthy fats, provide an excellent food source for gut bacteria and help to reduce inflammation in the digestive tract,” said Yates. A 30-year study found that men who ate one or more servings of avocado a week had a 15 percent lower overall cancer risk.
Apples
Apples are high in phenolic compounds, powerful antioxidants with anti-inflammatory effects. They also contain quercetin, a flavonoid with anticancer properties. Raajasekar recommends apples as part of a cancer-preventive diet, though he noted most research on quercetin comes from lab studies, not yet from large human trials.
Red grapes
Red grapes contain polyphenols, including resveratrol, which research suggests may slow cancer cell growth. The American Institute of Cancer Research highlights that grapes deliver several protective compounds, from flavonols to anthocyanins.
Kiwi
Kiwi fruit is one of the richest sources of vitamin C, with two kiwis exceeding daily requirements. “Vitamin C is an antioxidant believed to protect the gastrointestinal lining from oxidative damage,” Yates said. It may also limit nitrosamines, harmful compounds formed in the stomach and during meat processing.
Tomatoes
Tomatoes provide lycopene, a carotenoid linked to cell growth regulation. Studies suggest lycopene intake may be tied to lower risks of oral, lung, stomach and colorectal cancers. However, research on prostate cancer has been mixed. Cooking tomatoes with olive oil helps the body absorb lycopene more effectively.
Beyond diet, Raajasekar points to other proven ways to lower cancer risk: regular exercise, sun protection, avoiding smoking, limiting alcohol, and getting age-appropriate cancer screenings. Even light movement like errands or housework, he said, can play a role.
Cancer prevention is not about a single food or habit but about consistency. Eating more fruits and plants, staying active, and making time for screenings all contribute to long-term health. As Yates put it, skipping fruit “means missing out on key nutrients that may help lower the risk of cancer.”
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