Food Supporting Health: 9 Foods To Help Prevent and Recover From Cancer

9 Foods For Cancer Prevention & Recovery Nutrition plays a critical role in overall health, particularly in preventing and managing diseases like breast cancer. For those seeking to reduce their risk of breast cancer or

9 Foods For Cancer Prevention & Recovery

Nutrition plays a critical role in overall health, particularly in preventing and managing diseases like breast cancer. For those seeking to reduce their risk of breast cancer or support their recovery, making informed dietary choices can be a powerful tool. This blog will explore foods that may help prevent breast cancer and those that can be beneficial during treatment and recovery.

Foods to Help Prevent Breast Cancer

Fruits and Vegetables

  • Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and kale are rich in glucosinolates, which may help reduce cancer risk by protecting cells from DNA damage.
  • Berries: Strawberries, blueberries, and raspberries are high in antioxidants, which can help neutralize free radicals and reduce inflammation.
  • Leafy Greens: Spinach, kale, and Swiss chard are packed with vitamins, minerals, and fiber that support overall health and may help lower cancer risk.

Healthy Fats

  • Omega-3 Fatty Acids: Found in fatty fish like salmon, sardines, and mackerel, as well as flaxseeds and walnuts, omega-3 fatty acids have anti-inflammatory properties that can help reduce cancer risk.
  • Olive Oil: A staple of the Mediterranean diet, olive oil is rich in monounsaturated fats and antioxidants that support heart health and may help protect against cancer.


Beans, lentils, and chickpeas are excellent sources of protein, fiber, and phytochemicals that can help regulate blood sugar levels and support a healthy immune system.

Herbs and Spices

  • Turmeric: Contains curcumin, a compound with potent anti-inflammatory and antioxidant properties.
  • Garlic: Rich in sulfur compounds that may help prevent the formation of cancer-causing substances in the body.

Foods to Support Recovery During and After Treatment

High-Protein Foods

  • Lean Meats and Poultry: Chicken, turkey, and lean cuts of beef provide essential amino acids needed for tissue repair and immune function.
  • Plant-Based Proteins: Tofu, tempeh, and edamame are excellent sources of protein for those who prefer plant-based options.

Complex Carbohydrates

  • Foods like sweet potatoes, oats, and whole grain bread provide sustained energy and essential nutrients without causing blood sugar spikes.

Healthy Fats

  • Avocados, nuts, and seeds are rich in healthy fats that can help maintain body weight and support overall health during treatment.

Hydrating Foods

    • Water-Rich Fruits and Vegetables: Cucumbers, watermelon, and oranges can help maintain hydration, which is crucial during treatment when dehydration can be a concern.

Probiotics and Prebiotics

    • Yogurt and Kefir: These fermented foods contain probiotics that support gut health and can help maintain a healthy immune system.
    • Fiber-Rich Foods: Whole grains, fruits, and vegetables provide prebiotics that feed beneficial gut bacteria.

Maintaining a Healthy Diet

  • Balanced Meals: Aim to include a variety of foods from all food groups in your meals. A balanced diet ensures you get a wide range of nutrients necessary for optimal health.

  • Stay Hydrated: Drink plenty of water throughout the day to stay hydrated. Herbal teas and clear broths can also help meet your hydration needs.

  • Limit Processed Foods: Reduce your intake of processed and sugary foods, which can lead to inflammation and other health issues.

  • Listen to Your Body: During treatment, you may experience changes in appetite and taste. Eat small, frequent meals and choose foods that appeal to you.

  • Consult a Dietitian: A registered dietitian can provide personalized nutrition advice and help create a meal plan that meets your specific needs during and after breast cancer treatment.

Nutrition is a key component in both preventing and managing breast cancer. By incorporating a variety of nutrient-dense foods into your diet, you can support your overall health and reduce your risk of cancer. For those undergoing treatment, focusing on balanced, hydrating, and protein-rich foods can aid in recovery and improve well-being. The Erica J. Holloman Foundation is committed to providing resources and support to help individuals make informed dietary choices that promote health and healing. Together, we can empower our communities to live healthier, cancer-free lives.