Here's a roundup of our favourites, as well as our tips for how to incorporate them into a quick and easy meal.
Green Tea
Caffeine and antioxidants help damaged cells die, lowering the chance they'll turn cancerous, says Dr Chung Yang, a cancer researcher
Tip: Bottled green tea may have added sugar, while fresh tea has none ( unless you add it). Pick up a box of plain caffeinated green tea bags and brew your own.
Trout
Omega-3 fatty acids in this coldwater fish may prevent cancer-promoting inflammation, says oncologist Neil Lyengar
Tip: Wrap a trout fillet in foil with a little oil, salt, pepper and orange slices. Bake at 230 degrees until flaky, 15-20 minutes. Serve it with bulgur wheat.
RELATED: 10 Foods That Lower Cholesterol Naturally
Bulgur Wheat
As your whole grain intake goes up, your overall cancer risk may drop, a review in BMJ suggests. It could be fibre. Bulgur has over 50 per cent more of it than quinoa does.
Tip: Swap your moning oats for bulgur; toss it into a salads at lunch; or prepare it with garlic, spring onions and ginger and top with trout or salmon for an easy dinner.
Navy Beans
Every 10 grams of fibre ( 1/2 cup of navy beans) you eat daily may cut your colorectal cancer risk by 11 per cent, according to the American institute for Cancer Research.
Tip: These beans are tender and midl, perfect for stews and soups. Drain a can, rinse the beans and add them as you would meat to your favourite chilli con carne recipe
Pumkin Seeds
Don't toss 'em in the trash! Pumkin seeds have more of a type of potentially prostate-cancer-fighting vitamin E, called gamma-tocopherol, than other nuts and seeds.
Tip: Toss a handful of shelled, unsalted pumkin seeds into your trial mix, salad or bulgur dish to add texture, or roast them for a crunchy, satisfying afternoon snack.
