No single food or food component can protect you against cancer by itself. But strong evidence does show that a diet filled with a variety of plant foods such as vegetables, fruits, whole grains and beans helps lower risk for many cancers.
In laboratory studies, many individual minerals, vitamins and phytochemicals demonstrate anti-cancer effects. Yet evidence suggests it is the synergy of compounds working together in the overall diet that offers the strongest cancer protection.
According to AICR/WCRF’s second expert report and its updates, carrying excess body fat increases the risk of seven cancers. Vegetables and fruits are low in calories, which help us get to and stay a healthy weight. Whole grains and beans are rich in fiber and moderate in calories, which also help in weight management efforts.
That is why AICR recommends filling at least 2/3 of your plate with vegetables, fruit, whole grains and beans.
Here is a partial list of the foods most often asked about.
Article from American Institute of Cancer Research