Ovarian cancer is a serious disease that affects over 20,000 women per year in the United States alone.

While there are many factors that can increase a woman’s risk of developing ovarian cancer such as family history, age, and previous cancer diagnoses, eating a healthy diet rich in certain foods known to have cancer-fighting properties is one way to potentially reduce your risk. Here are some foods to consider adding to your diet to help fight ovarian cancer:.

Cruciferous Vegetables

Cruciferous vegetables such as broccoli, cauliflower, kale, and brussels sprouts are known to have potent cancer-fighting properties.

These vegetables contain compounds called glucosinolates, which are broken down into sulforaphane and indole-3-carbinol when ingested. These compounds have been shown to inhibit the growth of ovarian cancer cells, as well as reduce inflammation and oxidative stress in the body.

Leafy Greens

Leafy greens such as spinach, arugula, and collard greens are rich in vitamins and minerals such as folate, vitamin C, and vitamin K.

These nutrients have been shown to help regulate cell growth and reduce inflammation in the body, potentially reducing the risk of cancer. Additionally, some studies have found that a diet rich in leafy greens may be associated with a lower risk of ovarian cancer.

Tomatoes

Tomatoes contain the antioxidant lycopene, which has been shown to have anti-cancer properties. Some studies have found that women who consume more tomatoes or lycopene-rich foods may have a lower risk of ovarian cancer.

It’s important to note, however, that consuming lycopene supplements has not been found to have the same cancer-fighting benefits as consuming whole foods that naturally contain lycopene.

Beans and Legumes

Beans and legumes such as lentils, chickpeas, and black beans are rich in fiber and protein, which can help keep you feeling full and satisfied.

Some studies have also found that diets rich in beans and legumes may be associated with a lower risk of ovarian cancer. One theory is that the fiber in these foods may help reduce estrogen levels in the body, which can be a contributing factor in some cases of ovarian cancer.

Berries

Berries such as blueberries, strawberries, and raspberries are rich in antioxidants such as anthocyanins and ellagic acid, which have been shown to have anti-cancer properties.

Additionally, some studies have found that consuming more berries may be associated with a lower risk of ovarian cancer.

Whole Grains

Whole grains such as brown rice, quinoa, and whole wheat pasta are rich in fiber and other nutrients such as vitamins and minerals. Eating a diet rich in whole grains has been associated with a lower risk of certain cancers, including ovarian cancer.

It’s important to choose whole grains over refined grains such as white rice or white bread, as refined grains have been stripped of many of their nutrients and can contribute to inflammation in the body.

Garlic and Onions

Garlic and onions are both rich in compounds such as allicin and quercetin, which have been shown to have anti-cancer properties. Some studies have found that consuming more garlic and onions may be associated with a lower risk of ovarian cancer.

Additionally, these foods can add flavor and depth to many dishes, making them a tasty and healthy addition to your diet.

Tea

Tea, particularly green tea, contains antioxidants called catechins, which have been shown to have anti-cancer properties. Additionally, some studies have found that consuming more green tea may be associated with a lower risk of ovarian cancer.

It’s important to note, however, that adding sweeteners such as sugar or honey to your tea can negate some of its health benefits, so it’s best to enjoy your tea plain or with a small amount of lemon.

Fatty Fish

Fatty fish such as salmon, tuna, and sardines are rich in omega-3 fatty acids, which have been shown to have anti-cancer properties.

Additionally, consuming more fatty fish may be associated with a lower risk of certain cancers, including ovarian cancer. It’s important to choose wild-caught fish whenever possible, and to limit your intake of fish that are high in mercury, such as swordfish and king mackerel.

Conclusion

While there is no surefire way to prevent ovarian cancer, eating a healthy diet rich in anti-cancer foods such as cruciferous vegetables, leafy greens, tomatoes, beans and legumes, berries, whole grains, garlic and onions, tea, and fatty fish may help reduce your risk. Additionally, it’s important to maintain a healthy weight, exercise regularly, and avoid smoking to further reduce your risk. By making these healthy lifestyle choices, you can help protect yourself from this devastating disease.