9 Best Fruits to Help Reduce Cancer Risk

Think of fruit as part of your strategy to prevent cancer. Dr. Heather Zinkin, a radiation oncologist who treats all different types of cancers, says she’s passionate about using lifestyle to improve health and thwart cancer before a patient actually reaches her. “I really tell my patients food is medicine, and you shouldn’t start thinking about nutrition when you have cancer, but how it should be used to prevent cancer,” Zinkin, the site chief of radiation medicine at Northwell Huntington Hospital in New York, part of the Northwell Cancer Institute, tells TODAY.com. Fruits and other plant foods can lower cancer risk in several ways, she notes. They contain many natural substances to improve immunity such as flavonoids — pigments that give fruits like blueberries their deep color and act as powerful antioxidants in the body. “Everyone has mutations in their cells and precancerous cells all the time, but we don’t all get cancer, and that’s because our own immune systems are working very hard to correct those mutations through compounds such as flavonoids,” Zinkin says. Plant chemicals can also create an inhospitable environment for carcinogens and can prevent angiogenesis, or new blood vessel formation that’s needed to supply cancers with nutrients that allow them to spread and metastasize, she adds. Some phytochemicals in fruits and other plant foods can induce apoptosis, or programmed cell death, which plays a role in preventing cancer. Then, there’s the fiber in fruits, which is important for immune health. “Fiber actually works really closely with your immune system to improve your immunity,” Zinkin says. “Because your immune system really starts in the gut, and by increasing the amount of fiber in the diet, it’s been shown to reduce the risk of many different cancers, including breast cancer.” No single food can protect against cancer, but eating more foods that fight it will help reduce the risk of developing the disease, the American Institute for Cancer Research notes. That includes fruits. Every fruit has its own benefits so it’s best to eat a variety of them, especially deeply colored fruits — the deep hue signals lots of plant pigments with potent anti-cancer properties, Zinkin says. But she also has some favorites. Here are nine fruits to consider when aiming to reduce cancer risk: Berries They’re at the top of Zinkin’s list. Berries are always “best” because they contain potent antioxidants and have a low glycemic index, which means they don’t raise the blood sugar as much, she says. Go for any fruit that has the word “berry” in it — including favorites like strawberry, blueberry, blackberry, raspberry, plus less familiar ones such as goji berries, the doctor advises. All are a rich source of anthocyanins, a type of flavonoid found in red, blue and purple fruits. She eats blueberries every day, which dietitians consider the healthiest fruit, but says it’s best to eat a variety of berries. Apples The fiber and polyphenol compounds in apples “partner with gut microbes to create an environment that may help to reduce the risk of cancer,” American Institute for Cancer Research notes. Apples are linked with a lower risk of estrogen receptor-negative breast cancer, it adds. Kiwi These sweet-tart green fruits have “direct and indirect anticancer effects,” a review of studies found. Their high vitamin C content reduces DNA damage from oxidative stress, the authors wrote. Kiwis are also an excellent source of fiber, leading to “enhanced daily bowel movements and increased intestinal fecal content of lactic acid bacteria,” which can lower the risk of malignancies, especially colorectal cancer, they noted. Eat kiwis with their fuzzy skin on to get even more fiber. It’s one of the fruits Zinkin eats every day. Citrus Fruit Eating oranges, grapefruits, tangerines and other citrus fruits may have a “protective effect” on lung cancer risk, an analysis of studies found. They may also inhibit the development of the cardia type of stomach cancer. These tangy favorites have nutrients with “cancer-protective potential,” the American Institute for Cancer Research notes. Mango Zinkin eats mango every day not only because it’s highly nutritious and packed with fiber, but because she loves the taste. Mangoes are rich in mangiferin, a bioactive substance that has anti‐inflammatory and antioxidant properties, with potential benefits in lung, cervical, breast, brain and prostate cancers, studies have found. Cherries Deeply red, cherries contain plant pigments with antioxidant properties. They’re also among foods highest in melatonin, which shows “cancer-preventive potential” in lab studies, according to the American Institute for Cancer Research. Watermelon This hydrating fruit gets its color from lycopene, a “potent antioxidant” with anticancer effects, researchers note. Compared to people who ate the least watermelon, those who consumed higher amounts of it had a 26% lower risk of colorectal cancer, a study found. Grapes Much of the research into whether grapes may reduce cancer risk has been focused on the effects of proanthocyanidin compounds, which are naturally found in grape seeds and skins, the American Institute for Cancer Research notes. Grape antioxidants are “promising against a broad range of cancer cells,” with possible anti-cancer effects, studies have found. Avocado Eating one or more avocados per week was associated with a reduced risk of colorectal, lung and bladder cancers, but only in men, a study found. Avocados come packed with healthy fat, nutrients and fiber. “The most potent part of the avocado is the dark green substance that’s right up against the skin. So it’s important when you eat an avocado to make sure you’re peeling it right up to the skin,” Zinkin says. “It could be that it’s because it’s the darkest part, so it has the most anthocyanins. But generally, the darker the color of a fruit, the more potent the antioxidants.”