Eating More of These Foods May Lower Your Cancer Risk by 8%, New Study Suggests

Reviewed by Dietitian Annie Nguyen, M.A., RD

Key Points

Cancer is one of the leading causes of death, and rates of certain types—including colon and pancreatic cancers—are on the rise, especially among younger adults. While there’s no magic bullet to prevent it, diet remains one of the best tools you have to lower your cancer risk. For years, scientists have studied how specific nutrients and plant compounds may help reduce inflammation, combat oxidative stress and even interfere with the growth of cancer cells.

Flavonoids—the natural compounds found in colorful fruits, vegetables, tea and other plant-based foods—have gotten special attention from researchers. Past studies have linked high flavonoid intake to better heart health, improved blood sugar regulation, and possibly lower cancer risk. But until now, few studies have looked at the diversity of flavonoids people eat—not just how much they consume.

A new study published in Nature Food takes that next step. It found that people who consumed a wider variety of flavonoid-rich foods had a lower risk of dying from any cause and were less likely to develop chronic diseases like heart disease, type 2 diabetes—and even cancer. The findings suggest that expanding the range of flavonoid-rich foods in your diet may offer more protection than sticking to just a few favorites.

Let’s take a closer look at what the study found—and what it means for your health.

How Was This Study Conducted?

Researchers analyzed data from more than 124,000 adults enrolled in the UK Biobank, a long-term health study. Participants were between 40 and 69 years old at the time of enrollment and were followed for up to 11.8 years.

To assess diet, the researchers used 24-hour dietary recall surveys that captured participants’ intake of various foods and beverages. They specifically focused on flavonoids—a class of compounds found in colorful plant foods known for their antioxidant and anti-inflammatory properties.

What made this study unique is how it measured not just the amount of flavonoids people consumed, but also the diversity—meaning how many different types of flavonoids they were getting from various foods. The researchers used mathematical tools to calculate dietary diversity and then analyzed how this related to the risk of developing chronic illnesses over time.

What Did the Study Find?

Participants with the highest diversity of flavonoid intake had:

In short, people who ate a greater variety of flavonoids—regardless of the amount—tended to live longer and had lower rates of chronic conditions like cancer. The protective effect was strongest in people who consumed both a high quantity and high diversity of flavonoids.

Like all observational studies, this one can’t prove cause and effect. The data came from self-reported dietary questionnaires, which are prone to some reporting error. The study also didn’t include certain types of flavonoid-rich foods (like specific berries), which may underestimate true intake. And since the UK Biobank participants are not fully representative of the general population, more research is needed to confirm these findings across different groups.

How Does This Apply to Real Life?

We know that eating more plant-based foods is good for your health—but this study adds a new layer: variety matters. Researchers found that people who ate a greater diversity of flavonoid-rich foods had a lower risk of cancer and other chronic illnesses, even after accounting for other health behaviors. That means it’s not just about drinking green tea every day or always grabbing the same apple—it’s about mixing it up.

So what does a flavonoid-rich, diverse day actually look like? You might start with a cup of black tea and a handful of berries at breakfast, enjoy an apple or some citrus at lunch, then add red grapes to your dinner salad. The more different sources you include, the more types of flavonoids you’re getting—and the stronger the potential protective effect.

Tea, berries, apples, oranges and grapes were among the top contributors to flavonoid intake in the study, but they’re just the beginning. Think about how you can rotate these in and out of your week. Swapping strawberries for blueberries, choosing an orange over apple slices, or enjoying a piece of dark chocolate after dinner are all small moves that can add up.

It’s also worth considering the flip side: when your diets lack diversity—especially in fruits and vegetables—you may be missing out on protective compounds that could lower your risk of cancer and other chronic conditions. This study suggests that eating the same thing every day, even if it’s healthy, might not offer the full range of benefits.

The good news? Building diversity into your diet doesn’t require a complete overhaul. Start by looking at your weekly grocery list or what’s in your fruit bowl. Are there a few new things you can try? A wider range of colors usually means a wider range of nutrients—and this study suggests that could mean stronger disease protection, too.

Related: We Should Be Eating 30 Plants a Week, According to a Gastroenterologist. Here’s How to Do It

The Bottom Line

A large new study suggests that eating a greater variety of flavonoid-rich foods—like tea, berries, apples, oranges and grapes—may lower your risk of cancer and other major chronic diseases. The greatest protection came from combining high quantity with high diversity. Small, simple shifts toward more colorful, plant-forward meals could support your long-term health in powerful ways.

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