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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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