Fruits contain a variety of vitamins, minerals, and plant compounds that protect your cells from damage that could lead to cancer. Although no single food can completely prevent or cure cancer, research shows that a diet filled with colorful fruits may help lower your risk of developing certain cancers.1

1. Blueberries

Blueberries are a very nutritious fruit, full of antioxidants, especially anthocyanins, which give them their blue color:

• These antioxidants help protect the body’s cells from damage that could lead to cancer.2
• Research suggests that blueberries may slow the growth of cancer cells and provide protection against breast,3 colon,4 and oral cancer.5
• Blueberries are also a good source of vitamin C, fiber, and other nutrients6 that support the immune system and help digestion, making them a way to boost overall health.

2. Apples

Apples contain natural plant compounds that help protect your cells and reduce inflammation, both of which are important for lowering your risk of cancer:

• They contain polyphenols such as quercetin, procyanidins, and chlorogenic acid, which function like a cleanup crew in the body by neutralizing harmful molecules that can damage cells.7
• Apples are also high in fiber,8 which helps provide a healthy digestive system and may help lower the risk of colorectal cancer.9
• The flavonoids in apples can further protect your cells from damage and reduce inflammation.7

3. Grapes

Red and purple grapes are rich in a natural compound called resveratrol, an antioxidant that may help protect your DNA and slow the growth of cancer cells.10 Some research suggests that eating grapes could lower the risk of breast, colon, and prostate cancers.

Resveratrol helps your body by neutralizing harmful free radicals and reducing chronic inflammation. Although the levels of resveratrol used in laboratory studies are difficult to obtain through diet alone, foods like grapes may still provide health benefits.10

4. Strawberries

Strawberries are another fruit source of nutrients that may help protect against cancer. They contain antioxidants like vitamin C, anthocyanins, and ellagic acid, which help neutralize harmful free radicals, reduce inflammation, and overall keep cells healthy.11

Studies suggest that strawberries may lower the risk of cancers such as esophageal and breast cancer. Including strawberries in your diet can also help with a healthy blood pressure, stabilize blood sugar, and provide fiber and other plant-based compounds that contribute to overall wellness.11

5. Citrus Fruits

Citrus fruits such as oranges, lemons, limes, grapefruits, and mandarins are full of nutrients that support overall health and may help reduce the risk of cancer.

They contain vitamin C, fiber, and other compounds like flavonoids, carotenoids, limonoids, and terpenes.12 These which work together to protect cells from damage, reduce inflammation, and keep cells healthy. Regularly eating citrus fruits may lower the risk of stomach, esophagus, and mouth cancer.

6. Pomegranates

Pomegranates also have many health benefits. They contain antioxidants and anti-inflammatory compounds that might help slow the growth of cancer cells and reduce the spread of tumors.13

Some research suggests that pomegranate juice, extract, and oil can affect multiple types of cancer, including breast, prostate, bladder, skin, lung, and colon, by interfering with the processes that allow cancer to develop and spread. While more studies in humans are needed to determine the optimal amount of pomegranate to fight cancer.13

7. Cherries

Cherries contain anti-inflammatory compounds that may lower the overall risk of cancer and help maintain heart health, which is crucial for a robust immune system and healthy circulation. Cherries can help reduce oxidative stress and inflammation, and they may even influence how cancer cells grow and survive.14

While the benefits can vary depending on the cherry variety and how the body absorbs their compounds, including sweet cherries can support overall health and may reduce the risk of cancer.14