Tomatoes provide lycopene, a powerful antioxidant especially bioavailable in cooked forms like sauce. Prospective studies, including large cohorts, associate higher intake with reduced prostate cancer risk, with some evidence for lung and stomach cancers. Processed tomato products amplify benefits—include sauce or soup weekly.
7. Nuts (Walnuts, Almonds, etc.)
Nuts offer healthy fats, fiber, vitamin E, and phytochemicals that reduce inflammation and oxidative damage. Meta-analyses of prospective studies show higher nut consumption linked to lower overall cancer risk and mortality, including colorectal and pancreatic cancers. A daily handful (about 1 ounce) provides benefits without excess calories.