Four Everyday Foods Linked to Lower Cancer Risk, Says Harvard-Affiliated Expert
A Harvard-trained cancer specialist has identified four common foods that may help reduce the risk of developing cancer by combating chronic inflammation—a key driver of tumor growth. Dr. William Li, founder of the Angiogenesis Foundation and author of Eat to Beat Disease, shared these findings in an interview with Surrey Live on April 26, 2026. Although no single food can prevent cancer, Li emphasized that a diet rich in anti-inflammatory and immune-boosting nutrients can play a critical role in long-term health.
“Chronic inflammation is a fundamental factor in cancer development,” Li explained. “Food alone won’t eliminate cancer cells, but it can strengthen the immune system and lower inflammation, creating an environment where cancer is less likely to thrive.” His recommendations come as public health experts increasingly emphasize the link between diet and disease prevention, offering practical steps for individuals looking to reduce their risk.
Tomatoes: A Powerful Source of Lycopene
Tomatoes topped Li’s list for their high concentration of lycopene, a potent antioxidant in the carotenoid family. Research suggests lycopene may help inhibit cancer cell growth by disrupting cell cycles and promoting apoptosis—the process by which damaged cells self-destruct. A joint study by the University of Bristol, the University of Cambridge, and the University of Oxford found that men who consumed tomatoes at least 10 times per week had an 18% lower risk of prostate cancer compared to those who ate them less frequently. The study attributed this benefit to lycopene, noting that its absorption improves when tomatoes are cooked with a small amount of oil—a fat-soluble compound.
“Lycopene’s anti-cancer properties are well-documented, but its effectiveness depends on how it’s consumed,” Li said. “Cooking tomatoes with olive oil, for example, can enhance lycopene absorption by up to four times compared to eating them raw.” This simple dietary tweak could make a meaningful difference for those looking to maximize the vegetable’s protective benefits.
Apples: Dual Benefits for Gut Health and Antioxidants
Apples earned their place on the list for their dual role in supporting gut health and providing antioxidants. Rich in fiber and polyphenols, apples help maintain a healthy microbiome, which is increasingly recognized as a key factor in immune function and inflammation regulation. “A healthy gut is a cornerstone of overall wellness, and apples contribute to that balance,” Li noted. Their high antioxidant content also helps neutralize free radicals—unstable molecules that can damage DNA and contribute to cancer development.
While Li didn’t cite specific studies on apples and cancer risk, their inclusion aligns with broader research on the protective effects of fiber-rich fruits. Public health guidelines, including those from the American Cancer Society, consistently recommend a diet high in fruits and vegetables to reduce cancer risk, and apples are a convenient and accessible option for many people.
Berries: Nature’s Antioxidant Powerhouses
Berries—such as blueberries, raspberries, and strawberries—were highlighted for their high levels of anthocyanins and ellagic acid, compounds with strong antioxidant and anti-inflammatory properties. These nutrients have been shown in laboratory studies to inhibit the growth of cancer cells and induce apoptosis. “Berries are like nature’s multivitamin,” Li said. “They pack a punch when it comes to fighting oxidative stress, which is a major contributor to cancer and other chronic diseases.”
Their versatility makes them an easy addition to daily diets, whether eaten fresh, frozen, or blended into smoothies. While Li’s recommendations focus on their general anti-inflammatory benefits, research has also explored their potential role in reducing the risk of specific cancers, including breast and colon cancer, though more clinical studies are needed to confirm these effects in humans.
Tea and Coffee: More Than Just Caffeine
Rounding out the list were tea and coffee, two of the world’s most widely consumed beverages. Both contain polyphenols, compounds that have been linked to reduced inflammation and improved immune function. Green tea, in particular, is rich in epigallocatechin gallate (EGCG), a polyphenol that has shown promise in laboratory studies for its ability to inhibit tumor growth. Coffee, meanwhile, contains chlorogenic acid, another antioxidant with potential anti-cancer properties.
“The key is moderation,” Li advised. “One to two cups of tea or coffee per day can be part of a healthy diet, but excessive intake may have downsides, such as disrupted sleep or increased anxiety.” He also cautioned against loading drinks with sugar or cream, which can negate their health benefits. For those sensitive to caffeine, herbal teas like chamomile or rooibos offer antioxidant benefits without the stimulant effects.
Why These Foods Matter for Public Health
Li’s recommendations underscore a growing body of evidence that diet plays a critical role in cancer prevention. While no single food can guarantee protection against the disease, a balanced diet rich in anti-inflammatory and antioxidant-rich foods may help lower risk over time. The World Health Organization estimates that nearly one-third of cancer cases could be prevented through lifestyle changes, including diet, physical activity, and avoiding tobacco and alcohol.
“Small, consistent choices add up,” Li said. “Incorporating these foods into your daily routine isn’t about perfection—it’s about creating sustainable habits that support long-term health.” For many, these four foods offer a simple and accessible starting point for those looking to accept a proactive approach to cancer prevention.
As research continues to evolve, experts emphasize the importance of viewing diet as one piece of a broader cancer-prevention strategy. Regular screenings, maintaining a healthy weight, and avoiding known carcinogens remain essential components of reducing risk. However, for individuals seeking actionable steps, Li’s recommendations provide a science-backed foundation for making informed dietary choices.
