Cancer is the second leading cause of death in the United States, surpassed only by cardiovascular diseases. Research shows that approximately 30 percent to 35 percent of all cancer-related deaths are linked to dietary factors. Given the anti-cancer properties of phytochemicals found in fruits and vegetables, many cancer patients increase their intake of these healthy foods.

A mega cohort study led by Harvard University analyzed the records of more than 90,000 premenopausal women and showed that those who consumed the most fruit during adolescence (approximately three servings per day) had a 25 percent lower risk of developing breast cancer compared to those who ate the least (about 0.5 servings per day).

Similarly, research from Oxford University found an inverse relationship between fruit consumption and the risk of digestive tract cancers, including colorectal and lung cancers. Higher fruit intake was associated with a reduced likelihood of developing these types of cancer.

Fruits offer numerous health benefits that may contribute to cancer prevention.

Fruits are rich in dietary fiber, which can promote intestinal health. Research shows that increased fiber intake during adolescence can lower the risk of breast cancer. Fruits also contain a large amount of antioxidant compounds that could protect DNA from peroxide damage, thereby potentially reducing cancer risk.

Common Cancer-Preventing Fruits

Fruits play a crucial role in cancer prevention, thanks to their rich array of antioxidants, vitamins, and phytochemicals that help combat oxidative stress and promote overall health. Below are some common cancer-preventing fruits and their unique health benefits.

Grapes

Grapes are an important source of phytochemicals, particularly resveratrol, known for its powerful antioxidant properties. Research suggests that resveratrol may reduce the risk of various cancers, including those of the breast, uterus, liver, eyes, and lungs.

Anthocyanins—which are water-soluble pigments that give plants their vibrant red, purple, and blue colors—found in purple grape peels have been shown to inhibit cancer cell growth in breast, colon, and liver cancers.

Strawberries

Many studies have found that the ellagic acid in strawberries can inhibit cell proliferation and has the potential to halt the development of cancer. Strawberries are also rich in antioxidants such as ferulic acid and anthocyanins.

Kiwi Fruit

Rich in vitamin C and diverse phytochemicals, kiwi fruit exhibits antioxidant and anti-cancer properties. A 2019 comprehensive research report found that the large amount of vitamin C in kiwi can protect DNA and reduce oxidative damage, while the phytochemicals in the fruit can promote the apoptosis (death) of cancer cells.

The fiber and pectin in kiwi fruit can promote defecation, nourish lactic acid bacteria, and increase the amount of intestinal feces, thereby reducing the risk of colorectal cancer.

Blueberries

Blueberries are packed with a variety of phytonutrients, including anthocyanins, ellagic acid, and catechins. Pterostilbene, the main antioxidant component in blueberries, has been linked to inhibiting the proliferation of colon, liver, and prostate cancer cells.

A Harvard University study found that women who ate blueberries every week were 30 percent less likely to develop estrogen receptor-negative breast cancer than women who did not eat blueberries at all. Estrogen receptor-negative breast cancer tends to be a more aggressive type of breast cancer and is more common in younger women.

Guava (Psidium Guajava)

Research shows that guava is rich in antioxidants, such as vitamin C and resveratrol. Red guava also contains lycopene, which can selectively induce apoptosis of cancer cells. Animal studies show that guava extract can inhibit the growth and spread of various cancer cells.

Red Pomegranate

Extracts from red pomegranates (Punica granatum) have strong antioxidant, anti-inflammatory, and anti-tumor properties. Research has demonstrated that punicalagin, a type of polyphenol, can inhibit the growth of cervical, ovarian, colorectal, thyroid, and lung cancer cells.

Black Currant

Black currants are rich in antioxidant anthocyanins and vitamin C. A serving of 50 grams (1.8 ounces) contains 90 milligrams (0.003 ounces) of vitamin C, which is the same as the recommended daily intake for adults.

Research has found that taking black currant extract can increase the number of probiotics, bifidobacteria, and lactobacilli in the intestines and reduce the activity of enzymes linked to colorectal cancer.

Figs

According to a study published in Pharmacological Research, figs (Ficus carica) can promote tumor cell apoptosis and enhance immune function against various cancers. Compared to drugs used in chemotherapy, the anti-tumor components in figs are less toxic to healthy cells.

Raspberries

Raspberries are rich in vitamin C, ellagic acid, and anthocyanins, all of which are antioxidants and anti-inflammatory. Multiple studies have validated the protective effects of raspberries and their extracts against oral, esophageal, colorectal, and cervical cancers.

In one of the studies, 27 patients with oral precancerous lesions were treated by applying freeze-dried black raspberry gel on the affected area. Results showed that 41 percent of the patients had their lesions reduced, 35 percent remained in stable condition, and 23 percent of the patients got worse. The overall results are better than the results of those who used chemical-based drugs, an indication that raspberries may be more useful in preventing precancerous lesions from deteriorating into cancer.

Citrus Fruits

Citrus fruits such as oranges, grapefruits, and lemons are rich in vitamin C and flavonoids. Research has shown that the flavonoids in citrus fruits have anti-cancer effects that potentially prevent various cancers, including nasopharyngeal, oral, gastric, breast, pancreatic, and lung cancers.

Rainbow Diet: A Holistic Approach

Fruits come in a motley of colors because of the different pigments they have, and each color indicates a different antioxidant.

Relying on a single type of fruit is insufficient to maximize health benefits. It is recommended to consider a “Rainbow Diet,” which is the habit of eating fruits of assorted colors and varieties, for promoting overall health and cancer prevention.