The
Powers of Produce
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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