Cancer, in the most basic sense, is the growth of abnormal cells. Eventually, these cells collect their own blood supply and feed off the host—the patient—like a parasite. Common symptoms include feeling a mass and abnormal weight loss, along with system-specific symptoms depending on the type of cancer. Cancer medication treatment can be harsh and grueling; obviously, most prefer to avoid cancer in the first place. Here are some superfoods that can reduce your risk:

1. Berries

Whether mixed into a smoothie or eaten alone as a snack, berries can help lower your risk of developing cancer by keeping your cells healthy. They contain high amounts of vitamin C, which can help improve the body’s absorption of other key nutrients. They also are high in antioxidants, which can help prevent cell damage that can lead to abnormalities, including cancer.

2. Cruciferous vegetables

Veggies that fit into this category are usually dark and leafy, such as kale and broccoli. Cruciferous vegetables are linked to compounds specific to plants that help coat the lining of your stomach. Not only can this prevent unhealthy ingredients from passing into the bloodstream, but it can also block the start of things like stomach cancer by keeping that tissue healthy. Try these vegetables on their own, in a salad, or toss a serving into a smoothie.

3. Fatty fish

Fatty fish is a great source of omega-3 fatty acids. These fatty acids can have multiple benefits, including reducing your risk for cancer. Specifically, omega-3s are great protection against cancers of the liver and bowel. A single serving of fish is about 6 ounces, and studies suggest you should include this in your diet 2-3 times per week for the best benefits.

4. Walnuts

Walnuts, and nuts in general, are beneficial for a number of reasons. First, they are great for helping to maintain cardiovascular health. They are also great at preventing certain types of cancer, breast cancer specifically. This is because they can be used to replace other, more inflammatory foods in a person’s diet. Aim for about two ounces of nuts daily for maximum benefits.

5. Legumes

Legumes include a wide variety of foods, but the most common are beans, peanut butter, tofu, and peas. On top of being healthy for you in general, these foods also have the added perk of helping to lower your risk for cancer. One of the reasons for this is their increased fiber content; maintaining fiber levels has been linked to lower rates of breast and colorectal cancer.

There are plenty of food options that can help you get a foot up on preventing cancer. Many of these are easy alternatives to swap into a weekly meal plan and can be used in a wide range of options depending on your preferences. Learning about healthy changes to your diet can benefit both you and those around you who are at risk for developing some type of cancer. These food options, along with cancer donations to fund research, can help put an end to this group of diseases for good.