The choices you make at the grocery store have a bigger impact than just your dinner plans. Filling your plate with foods that are grown in the
​ground may be the best diet for cancer prevention.

An estimated 1.9 million cases of cancer will be diagnosed in the U.S. in 2023, according to the American Cancer Society. While some people have a higher genetic risk to develop cancer, research shows that nearly 25% of overall cancer cases could be prevented with diet and nutrition alone. Many cancers can take 10 or more years to develop, so everyday nutrition choices are crucial in cancer prevention.

​Plant-based foods do more than taste delicious. They are full of chemicals compounds, called phytochemicals, that protect the body from damage. Phytochemicals also interrupt processes in the body that encourage cancer production. Plant-based diets also are high in fiber, which has been shown to lower the risk for breast and colorectal cancer.
Plant chemicalsPhytochemicals offer many benefits. In addition to protecting from damage, they decrease inflammation and interrupt processes in the body that encourages cancer production.
Two of the most helpful phytochemicals are:

• Antioxidants
  This type of phytochemical protects the body from damage. Cancer develops when DNA in cells is damaged. This causes abnormal cells to divide uncontrollably, which can infiltrate and destroy normal body tissue. Cell damage also can be caused by radiation, viruses and exposure to other chemicals. The body's natural metabolism creates oxidants that can cause cell damage, as well. Antioxidants neutralize these damage processes while protecting and restoring cells. Some foods that contain a high level of antioxidants include dark chocolate, apples with the peel, avocados, artichokes, red cabbage, tea, coffee, nuts and grains.
• Carotenoids
  These are fat-soluble compounds, which means they need to be accompanied by a fat source to be absorbed. Carotenoids are naturally present in many fruits, grains, oils and vegetables such as carrots, sweet potatoes, squash, spinach, apricots, green peppers and leafy greens. They are highly pigmented, so look for natural foods that are red, orange, yellow and green. Examples of carotenoids include beta carotene, lycopene, and lutein. They have been linked to reducing the risk of heart disease, cancer, macular degeneration and cataracts.

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