12 Scientifically-Backed Anti-Cancer Foods: A Dietitian’s Guide to Reducing Cancer Risk in Hong Kong

Hong Kong’s cancer crisis demands dietary action—here’s what experts recommend eating.

With cancer claiming the title of Hong Kong’s leading cause of death, the latest figures from the Hong Kong Cancer Registry paint a stark picture: 35,373 new cases were recorded in 2022, translating to approximately 97 diagnoses every single day. Lung cancer, colorectal cancer, breast cancer, prostate cancer, and liver cancer rank as the five most common malignancies, with lung cancer alone accounting for a mortality rate of 26.7%. By age 75, roughly one in four men and one in four women in the city will face a cancer diagnosis.

In response to these alarming statistics, Taiwanese dietitian Cheng Han-yu has compiled a list of 12 anti-cancer foods backed by scientific research, offering Hongkongers a practical, evidence-based roadmap for dietary prevention.

The Power of Plate: How Food Fights Cancer

While genetics and environmental factors play roles in cancer development, emerging research consistently underscores the importance of nutrition. Cheng’s清单 emphasizes whole foods rich in antioxidants, fibre, and anti-inflammatory compounds—nutrients that help neutralise free radicals, reduce cellular damage, and support immune function.

1. Broccoli: The Cruciferous Powerhouse

Broccoli contains sulforaphane, a plant compound linked to reduced colorectal cancer risk. A meta-analysis of 35 studies found that regular consumption of cruciferous vegetables—including cauliflower, kale, bok choy, and cabbage—offers measurable protection. Cheng recommends three to five servings per week to support gut health.

2. Carrots: A Shield for Lungs and Prostate

Eating carrots may lower the risk of prostate cancer by 18% and lung cancer by a similar margin, while gastric cancer risk drops by 26%. Cooking carrots with a little oil enhances absorption of beta-carotene, the precursor to vitamin A that supports vision, skin, and immunity.

3. Legumes: Fibre-Rich Cancer Fighters

Beans, lentils, and chickpeas are packed with protein and dietary fibre, which help regulate bowel movements and reduce colorectal cancer risk. Cheng suggests incorporating legumes into at least one meal daily to maintain digestive health and provide sustained energy.

4. Berries: Nature’s Antioxidant Bombs

Strawberries, blueberries, and raspberries are rich in anthocyanins, pigments that combat oxidative stress. Studies indicate that regular berry intake lowers risks for colorectal, oral, and oesophageal cancers. Aim for one to two servings daily—fresh or frozen—as a snack or breakfast topping.

5. Nuts: A Handful of Protection

A landmark study tracking over 30,000 participants for 30 years found that nut consumption is associated with reduced risks of colorectal, pancreatic, and endometrial cancers. Walnuts, almonds, and cashews deliver healthy fats, vitamin E, and fibre. A small handful (about 30 grams) per day is sufficient.

6. Olive Oil: Mediterranean Secret Weapon

Olive oil, a cornerstone of the Mediterranean diet, has been linked to lower rates of digestive system cancers and breast cancer. An ecological study across 28 countries found that regions with higher olive oil intake reported lower colorectal cancer incidence. Drizzle it over salads or use it for light cooking.

7. Turmeric: The Golden Spice Against Inflammation

Curcumin, the active compound in turmeric, possesses potent anti-inflammatory properties. Clinical research suggests it may help prevent colorectal neoplasia. Cheng recommends 1 to 3 grams of turmeric powder daily—add it to curries, soups, or golden milk lattes.

8. Citrus Fruits: Guarding the Gut and Airways

Oranges, grapefruits, and mandarins contain flavonoids and vitamin C that may reduce risks for pancreatic, digestive tract, and upper respiratory cancers. Eating at least three servings per week—with one orange counting as a serving—can lower gastric cancer risk by up to 28%.

9. Flaxseeds: Omega-3 and Fibre Duo

Flaxseeds are an excellent source of plant-based omega-3 fatty acids and lignans, compounds that may protect against breast, prostate, and colorectal cancers. Grind them before consuming to unlock nutrients, and sprinkle over yoghurt, oatmeal, or salads.

10. Tomatoes: Lycopene for Prostate Health

The lycopene in tomatoes—especially concentrated in cooked or processed forms—has been shown to reduce prostate cancer risk. Eating one medium tomato or 20 cherry tomatoes daily can provide protective benefits.

11. Garlic: The Allium Champion

A study involving over 543,000 participants found that people who regularly consumed garlic, onions, leeks, and chives had a lower risk of gastric cancer compared to those who rarely ate allium vegetables. Garlic may also reduce prostate cancer risk. Cheng suggests 2 to 5 grams (about one clove) of fresh garlic daily.

12. Fish: Omega-3 for Colorectal Protection

Research tracking nearly 478,000 individuals showed that higher fish consumption is linked to a lower risk of colorectal cancer. Fatty fish like salmon, sardines, and mackerel provide omega-3s, vitamin D, and B vitamins—nutrients essential for heart health, brain function, and immunity.

Beyond the List: A Holistic Approach

While these 12 foods offer compelling protective benefits, dietitian Cheng emphasises that no single food guarantees immunity. A balanced diet rich in variety, combined with regular exercise, limited alcohol intake, and avoidance of tobacco, remains the most effective strategy.

Hongkongers can take immediate, actionable steps: swap processed snacks for nuts, add a side of steamed broccoli to dinner, or start the day with berries and flaxseeds. Small changes, repeated consistently, can significantly shift long-term health outcomes.