More than a third of all cancers could be prevented by changes in diet and exercise. One of the most important things you can do to reduce your risk is to lose excess weight - and one of the best ways to lose weight is through a diet full of fiber, including lots of fruits and vegetables. .
But that's not why the National Cancer Institute recently endorsed dietary guidelines: "Diets high in fruits and vegetables may reduce the risk of certain types of cancer and other chronic diseases." These foods are packed with antioxidants and other compounds that protect your DNA and fight free radical damage.
Since these substances work synergistically, it is better to eat a variety of fruits and vegetables rather than relying on one particular product element to serve as a magical cure-all for disease. That said, recent studies have revealed specific benefits in the following foods that would recommend making them a part of any healthy diet.
1. Tomatoes: Lycopene, also found in watermelon and pink grapefruit, has been linked to a lower risk of prostate, ovarian, and cervical cancer. It also targets free radicals implicated in lung and digestive cancers.
2. Broccoli sprouts: One fork triggers a cascade of antioxidant activity that lasts for days.
3. Berries: blueberries, cranberries, cherries, raspberries, strawberries, grapes – all rich in anthocyanins which repair and protect DNA.
4. Soy: Isoflavones such as genistein may help prevent and treat prostate cancer and may reduce the risk of breast cancer
5. TEA: Black and green contain powerful compounds shown in countless studies to reduce the risk of several types of cancer.
6. Pumpkin: This little-known superfood is a super-rich source of beta-carotene and alpha-carotene, two hard-working carotenoids that fight lung and ovarian cancer.
7. Spinach: Popeye's favorite can help ward off liver, ovarian, colon and prostate cancers. The active antioxidant lutein is also found in kale and other leafy greens.
8. Garlic: Allium vegetables (which also include onions and scallions) work to kick-start your body's own antioxidant defense systems. This process offers protective benefits against stomach, esophageal and breast cancers.
9. Pineapple: The enzyme bromelain may inhibit the growth of malignant cells in lung and breast cancer, while phenolic compounds also provide a protective benefit.
10. Apples: Can one a day help keep cancer at bay? Studies show that quercetin can reduce the risk of lung cancer and inhibit the growth of prostate cancer cells. Other antioxidants along with pectin help stop the replication of colon and liver cancer cells.
