Vitamins That May Reduce Cancer Risk

A healthy diet serves as a potent weapon in the battle to ward off cancer. Though researchers still have much to learn about the best foods to include, they’ve found a few specific nutrients that may reduce your risk for malignant tumors. Shore up your defenses with:

Folate

Some studies suggest getting enough of this B vitamin helps prevent colorectal, lung, pancreatic, breast, and other cancers. One way it may work: by preventing abnormal cell division, which is the hallmark of cancer cells. You can find vitamin B in spinach, black-eyed peas, asparagus, Brussels sprouts, and romaine lettuce.

Vitamin C

Early research suggests people who get enough of this immune-boosting nutrient from fruits and veggies have a lower chance of developing lung, breast and colon cancer. Red peppers serve as one of the best sources—just a half-cup of this raw, sweet veggie boasts more than 150% of your daily needs! Also peel some citrus fruits, slice some strawberries, or steam some broccoli—they’re also rich in vitamin C.

Vitamin D

Researchers noticed something interesting when they looked at geography and cancer risk. People in southern latitudes—where sunlight is more abundant—showed lower rates of developing and dying from some cancers. Since human skin produces vitamin D in response to sunlight, they hypothesized this nutrient may play a role in cancer prevention. 

So far, lower rates of colorectal, breast, prostate, and pancreatic cancer have been linked to getting enough vitamin D. To boost your intake, eat fatty fish like salmon and tuna, drink fortified milk or orange juice, or crack open some eggs. Even though sunlight and skin means more vitamin D, limiting sun exposure and using sunscreen on both sunny and cloudy days helps prevent common forms of skin cancer. Take a vitamin D supplement if you need to boost your levels.

Vitamin E

This nutrient acts as an antioxidant, repairing damage to cells that occurs over time. As a group, antioxidants may play a role in reducing cancer risk. But while scientists once thought vitamin E might ward off prostate cancer, studies have found evidence that vitamin E supplements can actually boost men’s odds of developing this disease.

Food sources of this nutrient, though, can fit into a healthy diet. Try almonds, peanut butter, sunflower seeds, and boiled spinach.

Your Complete Cancer-Fighting Diet

Always talk with your doctor before taking supplements—if you’re already getting enough of a particular vitamin, they could hurt instead of help your health. For the greatest protection against cancer and other health problems, focus on your overall dietary pattern. Eating more fruits and veggies, less red and processed meats, and drinking less alcohol may be the smartest moves to stay cancer-free.