Nutrient
Heavyweights
Fruits and vegetables contain anti-oxidants and other compounds called phytochemicals
which show promise in the prevention of cancer and other diseases. Some
of these substances appear to snare unstable molecules before they do damage.
Others stimulate the immune system and slow tumor growth. The following
chart lists the top disease-fighting foods that should be a regular part
of your diet:
Tomatoes
Tomatoes are rich in the deep red pigment, lycopene, which has been found to
reduce the risk of cancers of the prostrate, lung, cervix, mouth, colon, and
esophagus. Top your sandwich with a couple slices of tomato, enjoy a plate
of pasta marinara, or heap catsup on your hamburger to increase your consumption
of this important nutrient.
Oranges
Besides being a great source of vitamin C, oranges supply exceptional amounts
of limonoids which may reduce lung and stomach cancer risk. To get reap the
nutritional benefits of orange, drink a big glass of orange juice with your
breakfast or nibble on a fruit salad packed with oranges for lunch.
Cabbage
Cabbage and related vegetables including cauliflower, broccoli, Brussels sprouts,
collards, and turnips may lower breast cancer and other hormone-related
cancers, and boost immune function. Add a handful of bok choy to your stir
fry, or toss broccoli florets into your salad to boost your consumption
of the nutrient powerhouse.
Spinach, Kale and Other Leafy
Greens
Rich in folic acid, beta carotene, and vitamin C, greens squelch free radicals
before they inflict their damage on cells. To increase your intake of these
nutrients, replace ice burg lettuce with dark greens, or wilt a handful of
spinach in a plate of steaming pasta.
Legumes and Soy Foods
The phytochemicals in soy foods like tofu may counteract estrogen, a potent
tumor promoter. Lentils, chickpeas and other legumes are loaded with substances
which block the invasion of cancer cells into nearby tissue.
Garlic and Onions
These sulfur-containing foods are thought to neutralize cancer cells and inhibit
a tumor's growth. They are also thought to lower blood cholesterol levels.
Add an onion slice to your burger, or kick your pasta or stir fry up a notch
with chopped garlic.
Strawberries, Blueberries, and Raspberries
Berries may boost immune function and reduce blood cholesterol values. In addition,
they are rich in fiber. Sprinkle some balsamic vinegar onto a bowl of strawberries,
or throw a handful of blueberries onto your cereal to increase your consumption
of these phytochemicals.
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