Eating fruit regularly could be a key weapon in the fight against cancer-causing inflammation, according to nutrition experts. Despite federal guidelines recommending adults consume two cups of fruit daily for weight management and disease prevention, only one in ten Americans follow this advice, the Centers for Disease Control and Prevention reports.
“They help fight inflammation, and chronic inflammation is a precursor to cancer,” said Candice Schreiber, a clinical nutritionist at The Ohio State University Comprehensive Cancer Center. “Eat as many different fruits as you can, as no single one can protect you from cancer. A healthy diet, regular exercise and maintaining a proper weight are the best prevention tools.”
Berries are rich in antioxidants and vitamin C, with plant chemicals linked to reduced disease risk. Cherries contain phenolic compounds that work like anti-inflammatory drugs without harmful side effects; a daily handful or at least 45 cherries may reduce inflammation. Papayas provide flavonoids and the enzyme papain, plus more vitamin C than oranges, to fight cell damage.
Apples, associated with lower heart disease risk, offer antioxidants, vitamins C and K, and B vitamins for energy and nerve health – and they support gut health, which is linked to colorectal cancer risk. Grapes, including in red wine, contain resveratrol, which suppresses inflammation, though excessive drinking is harmful. Oranges and other citrus fruits have flavonoids that lower inflammatory markers.
Experts suggest simple servings: berries with breakfast, cherries as a snack, half a papaya, apple slices with nut butter, a handful of grapes, or half an orange. The key is variety to maximise health benefits.
