There’s no overestimating the importance of a healthy diet when it comes to protecting your health and living a long life. Fruits and vegetables, in particular, play a crucial role. Many tasty options are packed with compounds that could reduce your risk of cancer and promote longevity, according to experts. From antioxidant-rich berries to detoxifying cruciferous veggies, the right foods can support your wellbeing and keep you feeling your best for years to come.
To help you make smarter diet decisions as you pave the way for a longer life, we gathered expert insight from doctors and dietitians. They told us that berries, cruciferous vegetables, beans, tomatoes, kale, and sweet potatoes are all superior options. Learn more about the benefits of each below.
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1. Berries
If you're not already eating berries regularly, it's time to start. These small but mighty fruits come with so many incredible health benefits. According to Dr. Kerry-Anne Perks (@callmedoctor.p on TikTok), that includes the potential to lower your risk of cancer and live a longer life.
Options like strawberries, blueberries, and raspberries are loaded with a compound called ellagic acid, which is known for its cancer-fighting properties. Toss berries into yogurt, oatmeal, or smoothies to enjoy their sweet taste and health benefits.
2. Cabbage and Cruciferous Vegetables
Don't forget to fit some cruciferous vegetables into your meals—especially if you want to boost longevity and fend off cancer. As it turns out, options like cabbage, broccoli, cauliflower, and Brussels sprouts can be another game-changer when it comes to cancer prevention, Dr. Perks says.
The main reason for this is that cruciferous vegetables contain detoxifying compounds that can keep your body protected against cancer. Roasting or steaming vegetables like these is an easy, yummy, and healthy way to whip up a side dish.
3. Beans
Want to ensure you're getting some protein on Meatless Monday? Look no further than beans for an option that can help you live a long, healthy life—and enjoy tasty foods.
This plant-based protein is packed with a ton of health benefits. Legumes are equipped with phytochemicals to shield cells from damage and prevent them from turning cancerous, Dr. Perks explains. Black beans, kidney beans, and lentils are easy additions to soups, salads, or side dishes. Yum!
4. Tomatoes
Tomatoes aren't just a delicious veggie to add to your sandwiches and salads. They can also be a powerful ally when it comes to cancer prevention and longevity, according to Dr. Perks.
Tomatoes are rich in lycopene, a powerful antioxidant linked to a reduced risk of certain cancers, including prostate cancer. Although we love some good old raw tomatoes, an interesting fact to consider is that lycopene is best absorbed when tomatoes are cooked—which means cooked tomatoes could be the best route for cancer prevention. Time to whip up a tasty sauce!
5. Kale
This superfood really is all it's cracked up to be. That's because, as registered dietitian Amy Davis explains, the leafy green "contains glucosinolates which help support detoxification and fight inflammation," along with Vitamin C and flavonoids, "which have been shown to help prevent DNA damage and reduce cancer risk."
To prepare kale for optimal deliciousness, massage it with olive oil, garlic, and lemon juice to serve as the base of a salad. "It can also be blended into smoothies, chopped and added to soups or chilis, or even baked into kale chips," Davis lists.
6. Sweet Potatoes
There's a lot to love about sweet potatoes—including the fact that they may help prevent cancer. "Sweet potatoes are packed with beta-carotene, a potent antioxidant, fiber, and vitamin C, which support immune health and reduce oxidative stress," Davis says.
"For a convenient option, look for Bako Sweet potatoes that come triple-washed and in petite or steamable options. They can be chopped and roasted with sweet or savory spices, microwaved and mashed with a little butter, or sliced and baked into fries." We're on it!
