Cancer is a disease that causes abnormal cells to grow uncontrollably. This year, approximately 1.8 million Americans will be told that they have cancer. There are many types of cancers, but breast cancer, lung cancer, leukemia, colon cancer, and lymphoma are among the most common ones. Making some lifestyle changes can reduce the risk of developing cancer. One easy change is to eat a diet that includes a lot of fruits and vegetables, whole grains, and lean protein.

Here are five superfoods that are especially rich in nutrients. These nutrients help prevent cancer and other diseases:

1. Legumes

The legume family includes peas, peanuts, beans, and lentils. They are among the versatile, nutritious, and inexpensive food. Besides being a good protein source, they contain no cholesterol and are rich in soluble and insoluble fiber, folates, and antioxidants. Beans and lentils are readily available and can be purchased dry or canned. The high fiber in beans is thought to help prevent colorectal cancer and decrease the risk of recurrence. They are easily included in your diet. Add them to salads, prepare yummy soup, stews, and chilis with them, and puree them for spreads and dips.

2. Berries

These fruits are rich in vitamin C and antioxidant polyphenols, which protect against cell damage that could lead to cancer. Choose blueberries, strawberries, raspberries, or blackberries, or sample the more exotic goji or acai berries to get a healthy dose of vitamin C, fiber, and polyphenols. Snack on them anytime, enjoy them in smoothies or add them to yogurt or cereal. Whether fresh, frozen, or dried, remember to include these nutrient powerhouses in your diet every day.

3. Cruciferous vegetables

Broccoli, cauliflower, kale, cabbage, and other cruciferous vegetables are rich in phytochemicals. In addition to being responsible for a plant’s color and flavor, phytochemicals can reduce the risk of developing certain cancers. They also contain vitamins, minerals, and fiber that you need to stay healthy. Low in calories, there are many ways to include them in your diet. Roast or steam them for a tasty side dish. Blend them in a smoothie, make a hearty soup, or eat them raw in a salad.

4. Fatty fish

Fatty fish like salmon, lake trout, sardines, and albacore tuna are an animal source of omega-3 fatty acids. Although additional research is needed, some studies have indicated that this nutrient may reduce certain tumors’ growth and lower the risk of cancers such as breast and colorectal. Choose fish that is fresh and sustainable. Fish can be grilled, broiled, or fried for a quick, healthy, and delicious dinner.

5. Walnuts

These nuts are a healthy addition to your meals and a delicious, crunchy snack. They contain vitamin E and polyphenols. A member of the tree nut family, they are a good plant source of omega-3 fatty acids. These compounds may slow down the growth of certain tumors. Walnuts also have phytochemicals that are believed to help prevent cancer. Munch on them as a snack or include them in salads or on yogurt. For a special treat, top low-fat ice cream with them to add crunch and nutrition.