The 5 best foods to fight cancer and lower your risk of death | Dr William Li

In this episode of ZOE Science & Nutrition, Dr. William Li, physician and author of 'Eat to Beat Cancer,' dismantles common myths about cancer and reframes it as a dynamic, everyday battle within our bodies. He explains that nearly everyone harbors microscopic cancers daily—around 10,000 new ones formed each day due to inevitable DNA copying errors—but our bodies naturally eliminate them through robust immune surveillance and anti-angiogenic defenses. Cancer only becomes dangerous when these internal defenses fail due to chronic inflammation, weakened immunity, or environmental toxins. Dr. Li emphasizes that only 5–10% of cancers are genetically driven, with the vast majority linked to lifestyle, diet, and environmental exposures. He highlights ultra-processed foods, processed meats, alcohol, smoking, and microplastics as key risk factors, while also offering hope through food as medicine. The episode spotlights five powerful cancer-fighting foods: soy (linked to 30% lower breast cancer mortality), tomatoes (rich in lycopene, reducing prostate cancer risk), apples (high in chlorogenic acid and fiber), berries (packed with anthocyanins and fiber), and tea—especially matcha—for its polyphenols and gut-boosting benefits. The overarching message is empowerment: by supporting our body’s natural defenses through diet, movement, and toxin reduction, we can significantly lower cancer risk and even improve outcomes for those already affected.