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10 Carcinogens Hiding in Your Food and Drinks

10 Carcinogens Hiding in Your Food and Drinks


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10 Carcinogens Hiding in Your Food and Drinks

While the FDA may not force food companies to remove these chemicals, consumers can do their part to protect their health. By learning about the carcinogens found in every day foods, you can be vigilant about which products you purchase and choose to feed your family. To help you avoid these cancer-causing chemicals, we’ve compiled a list of the 10 most popular carcinogens hiding in your foods and drinks. Be sure to check all food labels and steer clear of the following dangerous chemicals.

4-Methyllimidazole

4-Methylimidazole, or 4-Mel, is a chemical found in many sodas and other sugary drinks. In the United States, the chemical appears on food labels as “caramel coloring.” The International Agency for Research on Cancer labels 4-Mel as potential carcinogen. Several studies, including this joint analysis by Johns Hopkins and US Consumer Reports, call for legal intervention to reduce the chemical’s use in food products. The state of California requires any foods exceeding their 29 microgram limit to carry a warning label that reads, “WARNING: This product contains a chemical that is known to the State of California to cause cancer.”

Acrylamide

The International Agency for Research on Cancer, an agency within World Health Organization, classifies acrylamide as a “probable human carcinogen.” This is based on data linking the chemical to an increased risk of cancer in lab animals. Other studies have also linked dietary intake of acrylamide and increased risk of endometrial and ovarian cancer in humans. Acrylamide is a chemical found in cigarette smoke. It is also used to make paper, dyes, and plastic, as well as in the treatment of drinking and wastewater. Unfortunately, acrylamide also forms in certain starchy foods, such as French fries, potato chips, and breakfast cereals, as a result of high-temperature cooking.

Bisphenol A

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Bisphenol A or BPA is one of the most common chemicals that humans are exposed to on a regular basis. It is used in the production of plastic, as well as the epoxy-resin found in an array of common consumer products. The major concern is the presence of BPA in the lining of metal food cans and in plastic food containers, including some baby bottles and eating utensils. Because BPA is an unstable compound, it leaches into food products, which increases the risk of exposure. BPA is a known endocrine-disrupting chemical, and has been linked to the development of breast cancer and prostate cancer, as well as other health issues such as infertility and metabolic disorders.

Butylated Hydroxyanisole

Butylated hydroxyanisole (BHA) is a widely used chemical in various processed foods, including potato chips and preserved meats. It is added to prevent the oil in foods from oxidizing and becoming rancid. Though the FDA categorizes this additive as GRAS (generally recognized as safe), other health organizations have questioned its safety. Based on animal studies, the National Toxicology Program classified BHA as a “reasonably anticipated human carcinogen.” Studies show that dietary exposure to BHA causes benign and malignant tumors of the forestomach in rats, mice, and hamsters.

Food Dyes

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In 2008, the United Kingdom banned the use of specific food dyes following recommendations made by researchers at Southampton University. Despite calls for similar efforts in the United States, food dyes, which are synthesized from petroleum, are still widely used in food production. In 1990, the Food and Drug Administration recognized Red Dye No. 3 as a thyroid carcinogen in animals. They subsequently banned its use in cosmetics and externally applied drugs, but the dye remains approved for use in food and ingested drugs. Currently, 200,000 pounds of this harmful chemical is used annually in everything from maraschino cherries to fruit snacks.

Nitrates and Nitrites

The International Agency for Research on Cancer lists nitrates and nitrates among other “probable carcinogens.” Nitrates and nitrites are added to processed meats to preserve color and prevent spoiling. During the cooking process of certain meats, the sodium nitrites combine with amines, which are naturally present in meat. This forms N-Nitroso, a carcinogenic compound. Other concerns about the health effects of processed meats include the substances that form as a result of curing, smoking, and cooking at high temperatures.

Perfluorooctanoic Acid

Perfluorooctanoic Acid or PFOA is a chemical used in the process of making Teflon®. It can also be found in the lining of microwavepopcorn bags and in other packaging, such as pizza boxes, drink containers, and candy bar wrappers. The chemical has been associated with an increased risk of certain tumors of the liver, testicles, mammary glands, and pancreas in animal subjects. PFOA has also been associated with increased risk of testicular and kidney cancers in humans. This chemical has the potential to be a serious health concern because it can stay in the human body and the environment for long periods of time. To reduce your exposure, try popping your own popcorn using loose kernels and a paper bag.

Pesticides

As the organic food movement has gained momentum over the past 30 years, the use of pesticides in agriculture has been called into question. According to the Environmental Protection Agency, 68 pesticides that are widely used in the production of conventionally grown fruits and vegetables are potential carcinogens. The International Agency for Research on Cancer and the National Toxicology Program both agree that pesticides may increase the risk of cancer, including non-Hodgkin lymphoma, chronic lymphocytic leukemia, and prostate cancers. Studies on pesticides and children also show an increased risk of leukemia and lymphoma.

Phthalates

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Aside from the presence of phthalates in everything from makeup to raincoats, a major route of exposure is plastic food and beverage containers. Studies show that phthalates are found in the urine of approximately 95 percent of the United States residents. These chemicals have been shown to stimulate the growth of tumors in breast cancer cells. On the bright side, phthalates are easy to eliminate from the body. A study in 2011 found that a three-day period of limiting intake of packaged foods decreased the urine concentration of one phthalate (DEHP) by half. By avoiding processed foods and plastic containers, you can reduce your exposure.

Polychlorinated Biphenyls

According to the Environmental Working Group, seven out of 10 farmed salmon purchased at grocery stores in Washington, DC, San Francisco, and Portland, Oregon contained polychlorinated biphenyls (PCBS). PCBs are cancer-causing chemicals that were banned in the United States in 1976. They are among 12 toxic chemicals to be phased out under the UN Convention on Persistent Organic Pollutants. Scientists believe that farmed salmon is so highly contaminated as a result of the fishmeal they are fed. Their feed contains large amounts of fish oil and fat, which supplies the perfect environment for PCB to concentrate. To reduce your exposure to this and other chemicals, be sure to purchase wild fish whenever possible.


10 Foods That Help Fight Cancer

F ood does more than fill our tummies it keeps us healthy and sometimes even has cancer-fighting properties. Read on for 10 eats and easy recipes that can ward off the big “C”.

Most of us know the foods that pack on pounds: burgers, ice cream, chips and more. But what you eat goes beyond whether you’ll fit into your jeans. Healthful foods also may keep cancer at bay. “Though there’s no one food that will reduce your risk of this disease, it’s the synergy between many nutrients – vitamins, minerals, phytochemicals, antioxidants – that’s likely to give you the most protection,” says Colleen Doyle, M.S., R.D., director of nutrition and physical activity for the American Cancer Society. These 10 edibles pack a powerful anti-cancer punch. 1. Berries
How they help:Berries contain antioxidants compounds, which may protect your cells from damage linked to cancer. They may also boost your immune system, says Lisa Young, Ph.D., R.D., author of The Portion Teller Plan (Harmony) and adjunct professor of nutrition at New York University. They contain polyphenols, including ellagic acid and anthocyanins – antioxidants that counteract, reduce and repair damage to cells, Doyle says.

Berries are also brimming with other potential cancer-fighters such as vitamin C and fiber. Cancers they may fight:Skin, bladder, lung, breast, cancer and esophageal Get your fill: Toss blueberries, blackberries, raspberries and strawberries into yogurt, smoothies, cereal and salads or stir them into muffin or pancake recipes. 2. Grapes
How they help:A plant chemical called resveratrol, an antioxidant and anti-inflammatory, hides in grape skins – especially purple and red ones. Studies have shown they may keep cancer cells from growing and inhibit tumors, according to the American Institute for Cancer Research. Cancers they may fight:Liver, stomach, breast and colon

Get your fill:Wash grapes, freeze them, then eat them as a sweet snack or add sliced ones into salads or cottage cheese. (Red wine contains this compound, but it’s not the best way to consume resveratrol because high amounts of alcohol have been linked to higher cancer risk.) 3. Tomatoes
How they help:
Tomatoes get their bright red color from an antioxidant called lycopene, which can protect cells from damage and kill those that aren’t growing properly, Doyle says. They also may protect skin from cancer “by absorbing UV light,” says Wilhelm Stahl, Ph.D., professor and antioxidant researcher at the University of Dusseldorf in Germany. Cancers they may fight:Breast, lung, endometrial, skin, prostate and mouth

Get your fill: Cooked or processed tomato-based foods – juice, sauce, paste, soup, even ketchup – have the most lycopene because heat releases more of this nutrient and allows your body to absorb it more easily. Get your fill in this Roasted Tomato Soup. Not a tomato lover? You can get lycopene in pink grapefruit and watermelon, too. 4. Cruciferous veggies
How they help:Cruciferous veggies (think broccoli, kale and cabbage) contain potential cancer fighters such as glucosinolates, crambene and indole-3-carbinol, says the American Institute for Cancer Research. They also contain sulforaphane, which may keep cancer at bay by helping rid the body of carcinogens and inhibit the growth of cancer cells, according to research from the Roswell Park Cancer Institute in Buffalo, N.Y. Cancers they may fight: Stomach, breast, skin, mouth, pharynx, larynx and esophageal

Get your fill:Try broccoli, cauliflower, bok choy, kale, Brussels sprouts and cabbage in salad. Eat veggies raw or lightly steamed because they lose powerful phytochemicals when overcooked. Check out this Broccoli Salad with Creamy Feta Dressing. 5. Garlic
How it helps:
Garliccontainsunique antioxidant phytochemicals called allyl sulfides that “seem to intervene in several steps of the cancer process,” says Karen Collins, R.D., C.D.N., nutrition advisor to the American Institute for Cancer Research. A 2007 study in the Journal of Nutrition suggests that these compounds inhibit colon tumor formation and cell growth. Cancers it may fight:Stomach, esophageal, breast, lung and colon Get your fill:Sauté veggies in a clove or two of garlic or add it to homemade salad dressings, dips, pasta sauces and soups. Also, add garlic salt or powder to ground beef while making burgers or sprinkle it on pizza.

6. Tea
How it helps:
Tea is chock-full of antioxidants called catechins, which lab studies have found may stop growth of cancer cells and reduce the size of cancerous tumors. Cancers it may fight:Colon, liver, breast, prostate, lung, skin, bladder, stomach and pancreatic Get your fill:Sip hot or cold green tea instead of coffee (it has less caffeine and no calories if you go sugarless). Black tea offers benefits, but green tea has three times more catechins, according to the American Institute of Cancer Research. 7. Flaxseed
How it helps:
“Flaxseed contains an antioxidant called lignans, which may help the body rid itself of carcinogens, and
omega-3 fatty acids, which are believed to reduce inflammation and boost the body’s immune system,” says Krista Haynes, R.D., nutrition adviser for NutriBullet. Cancers it may fight:Colon, breast, skin and lung

Get your fill:Try cooking or baking with flaxseed meal, flour and oil (all found at health food stores) or sprinkle ground flaxseed on cereal, oatmeal or salads. 8. Legumes
How they help:
They may be tiny, but legumes such as peas, beans and lentils pack a big nutritional punch. “They contain natural phytochemicals that are uniquely different from those in vegetables and whole grains,” Collins says. These include saponins, protease inhibitors and phytica acid, which lab studies reveal may prevent the reproduction of cancer cells. Fiber, too, can decrease your risk of colon cancer, according to a meta-analysis of studies published in the journal BMJ in 2011. Cancers they may fight:Colon and stomach, among others Get your fill:Top salads with lentils and peas, whip up lentil or pea soup, add pea pods to your stir-fry or nosh on plain old peanuts. Try this Lentil & Bulgur Pilaf with Green & Yellow Squash

9. Whole grains
How they help:
People who get their fill of whole grains have a 21%-43% lower risk of cancer than those who eat little to none, according to a study from the School of Public Health at the University of Minnesota. Unlike refined grains, whole grains have the bran and germ layers, which are packed with antioxidants and other nutrients. “They also contain fiber, which, when fermented in the colon, may produce substances that protect cells from cancer-causing agents,” Collins says. Cancers they may fight:Breast, colon and stomach Get your fill:Bake with whole-wheat flour and have oatmeal for breakfast. Eat sandwiches made with whole-wheat bread (“whole wheat” should be the first word on the ingredient list) and replace white rice with wild or brown.

10. Dark-green leafy vegetables
How they help:
These emerald-hued veggies contain folate and carotenoids. “Carotenoids are antioxidants that aid cell-to-cell communication that controls cell growth, while folate is essential to protect our DNA, the starting point of any change that leads to cancer,” Collins says.

Cancers they may fight:Breast, skin, lung, stomach, mouth, pharynx and larynx Get your fill:Add spinach to omelets and swap it for iceberg lettuce in salads (throw in romaine lettuce, leaf lettuce and Swiss chard, too). For dinner, lightly sauté mustard greens, collard greens and kale in olive oil and a squirt of lemon. Make Sauteed Spinach with Toasted Sesame Oil.


10 Foods That Help Fight Cancer

F ood does more than fill our tummies it keeps us healthy and sometimes even has cancer-fighting properties. Read on for 10 eats and easy recipes that can ward off the big “C”.

Most of us know the foods that pack on pounds: burgers, ice cream, chips and more. But what you eat goes beyond whether you’ll fit into your jeans. Healthful foods also may keep cancer at bay. “Though there’s no one food that will reduce your risk of this disease, it’s the synergy between many nutrients – vitamins, minerals, phytochemicals, antioxidants – that’s likely to give you the most protection,” says Colleen Doyle, M.S., R.D., director of nutrition and physical activity for the American Cancer Society. These 10 edibles pack a powerful anti-cancer punch. 1. Berries
How they help:Berries contain antioxidants compounds, which may protect your cells from damage linked to cancer. They may also boost your immune system, says Lisa Young, Ph.D., R.D., author of The Portion Teller Plan (Harmony) and adjunct professor of nutrition at New York University. They contain polyphenols, including ellagic acid and anthocyanins – antioxidants that counteract, reduce and repair damage to cells, Doyle says.

Berries are also brimming with other potential cancer-fighters such as vitamin C and fiber. Cancers they may fight:Skin, bladder, lung, breast, cancer and esophageal Get your fill: Toss blueberries, blackberries, raspberries and strawberries into yogurt, smoothies, cereal and salads or stir them into muffin or pancake recipes. 2. Grapes
How they help:A plant chemical called resveratrol, an antioxidant and anti-inflammatory, hides in grape skins – especially purple and red ones. Studies have shown they may keep cancer cells from growing and inhibit tumors, according to the American Institute for Cancer Research. Cancers they may fight:Liver, stomach, breast and colon

Get your fill:Wash grapes, freeze them, then eat them as a sweet snack or add sliced ones into salads or cottage cheese. (Red wine contains this compound, but it’s not the best way to consume resveratrol because high amounts of alcohol have been linked to higher cancer risk.) 3. Tomatoes
How they help:
Tomatoes get their bright red color from an antioxidant called lycopene, which can protect cells from damage and kill those that aren’t growing properly, Doyle says. They also may protect skin from cancer “by absorbing UV light,” says Wilhelm Stahl, Ph.D., professor and antioxidant researcher at the University of Dusseldorf in Germany. Cancers they may fight:Breast, lung, endometrial, skin, prostate and mouth

Get your fill: Cooked or processed tomato-based foods – juice, sauce, paste, soup, even ketchup – have the most lycopene because heat releases more of this nutrient and allows your body to absorb it more easily. Get your fill in this Roasted Tomato Soup. Not a tomato lover? You can get lycopene in pink grapefruit and watermelon, too. 4. Cruciferous veggies
How they help:Cruciferous veggies (think broccoli, kale and cabbage) contain potential cancer fighters such as glucosinolates, crambene and indole-3-carbinol, says the American Institute for Cancer Research. They also contain sulforaphane, which may keep cancer at bay by helping rid the body of carcinogens and inhibit the growth of cancer cells, according to research from the Roswell Park Cancer Institute in Buffalo, N.Y. Cancers they may fight: Stomach, breast, skin, mouth, pharynx, larynx and esophageal

Get your fill:Try broccoli, cauliflower, bok choy, kale, Brussels sprouts and cabbage in salad. Eat veggies raw or lightly steamed because they lose powerful phytochemicals when overcooked. Check out this Broccoli Salad with Creamy Feta Dressing. 5. Garlic
How it helps:
Garliccontainsunique antioxidant phytochemicals called allyl sulfides that “seem to intervene in several steps of the cancer process,” says Karen Collins, R.D., C.D.N., nutrition advisor to the American Institute for Cancer Research. A 2007 study in the Journal of Nutrition suggests that these compounds inhibit colon tumor formation and cell growth. Cancers it may fight:Stomach, esophageal, breast, lung and colon Get your fill:Sauté veggies in a clove or two of garlic or add it to homemade salad dressings, dips, pasta sauces and soups. Also, add garlic salt or powder to ground beef while making burgers or sprinkle it on pizza.

6. Tea
How it helps:
Tea is chock-full of antioxidants called catechins, which lab studies have found may stop growth of cancer cells and reduce the size of cancerous tumors. Cancers it may fight:Colon, liver, breast, prostate, lung, skin, bladder, stomach and pancreatic Get your fill:Sip hot or cold green tea instead of coffee (it has less caffeine and no calories if you go sugarless). Black tea offers benefits, but green tea has three times more catechins, according to the American Institute of Cancer Research. 7. Flaxseed
How it helps:
“Flaxseed contains an antioxidant called lignans, which may help the body rid itself of carcinogens, and
omega-3 fatty acids, which are believed to reduce inflammation and boost the body’s immune system,” says Krista Haynes, R.D., nutrition adviser for NutriBullet. Cancers it may fight:Colon, breast, skin and lung

Get your fill:Try cooking or baking with flaxseed meal, flour and oil (all found at health food stores) or sprinkle ground flaxseed on cereal, oatmeal or salads. 8. Legumes
How they help:
They may be tiny, but legumes such as peas, beans and lentils pack a big nutritional punch. “They contain natural phytochemicals that are uniquely different from those in vegetables and whole grains,” Collins says. These include saponins, protease inhibitors and phytica acid, which lab studies reveal may prevent the reproduction of cancer cells. Fiber, too, can decrease your risk of colon cancer, according to a meta-analysis of studies published in the journal BMJ in 2011. Cancers they may fight:Colon and stomach, among others Get your fill:Top salads with lentils and peas, whip up lentil or pea soup, add pea pods to your stir-fry or nosh on plain old peanuts. Try this Lentil & Bulgur Pilaf with Green & Yellow Squash

9. Whole grains
How they help:
People who get their fill of whole grains have a 21%-43% lower risk of cancer than those who eat little to none, according to a study from the School of Public Health at the University of Minnesota. Unlike refined grains, whole grains have the bran and germ layers, which are packed with antioxidants and other nutrients. “They also contain fiber, which, when fermented in the colon, may produce substances that protect cells from cancer-causing agents,” Collins says. Cancers they may fight:Breast, colon and stomach Get your fill:Bake with whole-wheat flour and have oatmeal for breakfast. Eat sandwiches made with whole-wheat bread (“whole wheat” should be the first word on the ingredient list) and replace white rice with wild or brown.

10. Dark-green leafy vegetables
How they help:
These emerald-hued veggies contain folate and carotenoids. “Carotenoids are antioxidants that aid cell-to-cell communication that controls cell growth, while folate is essential to protect our DNA, the starting point of any change that leads to cancer,” Collins says.

Cancers they may fight:Breast, skin, lung, stomach, mouth, pharynx and larynx Get your fill:Add spinach to omelets and swap it for iceberg lettuce in salads (throw in romaine lettuce, leaf lettuce and Swiss chard, too). For dinner, lightly sauté mustard greens, collard greens and kale in olive oil and a squirt of lemon. Make Sauteed Spinach with Toasted Sesame Oil.


10 Foods That Help Fight Cancer

F ood does more than fill our tummies it keeps us healthy and sometimes even has cancer-fighting properties. Read on for 10 eats and easy recipes that can ward off the big “C”.

Most of us know the foods that pack on pounds: burgers, ice cream, chips and more. But what you eat goes beyond whether you’ll fit into your jeans. Healthful foods also may keep cancer at bay. “Though there’s no one food that will reduce your risk of this disease, it’s the synergy between many nutrients – vitamins, minerals, phytochemicals, antioxidants – that’s likely to give you the most protection,” says Colleen Doyle, M.S., R.D., director of nutrition and physical activity for the American Cancer Society. These 10 edibles pack a powerful anti-cancer punch. 1. Berries
How they help:Berries contain antioxidants compounds, which may protect your cells from damage linked to cancer. They may also boost your immune system, says Lisa Young, Ph.D., R.D., author of The Portion Teller Plan (Harmony) and adjunct professor of nutrition at New York University. They contain polyphenols, including ellagic acid and anthocyanins – antioxidants that counteract, reduce and repair damage to cells, Doyle says.

Berries are also brimming with other potential cancer-fighters such as vitamin C and fiber. Cancers they may fight:Skin, bladder, lung, breast, cancer and esophageal Get your fill: Toss blueberries, blackberries, raspberries and strawberries into yogurt, smoothies, cereal and salads or stir them into muffin or pancake recipes. 2. Grapes
How they help:A plant chemical called resveratrol, an antioxidant and anti-inflammatory, hides in grape skins – especially purple and red ones. Studies have shown they may keep cancer cells from growing and inhibit tumors, according to the American Institute for Cancer Research. Cancers they may fight:Liver, stomach, breast and colon

Get your fill:Wash grapes, freeze them, then eat them as a sweet snack or add sliced ones into salads or cottage cheese. (Red wine contains this compound, but it’s not the best way to consume resveratrol because high amounts of alcohol have been linked to higher cancer risk.) 3. Tomatoes
How they help:
Tomatoes get their bright red color from an antioxidant called lycopene, which can protect cells from damage and kill those that aren’t growing properly, Doyle says. They also may protect skin from cancer “by absorbing UV light,” says Wilhelm Stahl, Ph.D., professor and antioxidant researcher at the University of Dusseldorf in Germany. Cancers they may fight:Breast, lung, endometrial, skin, prostate and mouth

Get your fill: Cooked or processed tomato-based foods – juice, sauce, paste, soup, even ketchup – have the most lycopene because heat releases more of this nutrient and allows your body to absorb it more easily. Get your fill in this Roasted Tomato Soup. Not a tomato lover? You can get lycopene in pink grapefruit and watermelon, too. 4. Cruciferous veggies
How they help:Cruciferous veggies (think broccoli, kale and cabbage) contain potential cancer fighters such as glucosinolates, crambene and indole-3-carbinol, says the American Institute for Cancer Research. They also contain sulforaphane, which may keep cancer at bay by helping rid the body of carcinogens and inhibit the growth of cancer cells, according to research from the Roswell Park Cancer Institute in Buffalo, N.Y. Cancers they may fight: Stomach, breast, skin, mouth, pharynx, larynx and esophageal

Get your fill:Try broccoli, cauliflower, bok choy, kale, Brussels sprouts and cabbage in salad. Eat veggies raw or lightly steamed because they lose powerful phytochemicals when overcooked. Check out this Broccoli Salad with Creamy Feta Dressing. 5. Garlic
How it helps:
Garliccontainsunique antioxidant phytochemicals called allyl sulfides that “seem to intervene in several steps of the cancer process,” says Karen Collins, R.D., C.D.N., nutrition advisor to the American Institute for Cancer Research. A 2007 study in the Journal of Nutrition suggests that these compounds inhibit colon tumor formation and cell growth. Cancers it may fight:Stomach, esophageal, breast, lung and colon Get your fill:Sauté veggies in a clove or two of garlic or add it to homemade salad dressings, dips, pasta sauces and soups. Also, add garlic salt or powder to ground beef while making burgers or sprinkle it on pizza.

6. Tea
How it helps:
Tea is chock-full of antioxidants called catechins, which lab studies have found may stop growth of cancer cells and reduce the size of cancerous tumors. Cancers it may fight:Colon, liver, breast, prostate, lung, skin, bladder, stomach and pancreatic Get your fill:Sip hot or cold green tea instead of coffee (it has less caffeine and no calories if you go sugarless). Black tea offers benefits, but green tea has three times more catechins, according to the American Institute of Cancer Research. 7. Flaxseed
How it helps:
“Flaxseed contains an antioxidant called lignans, which may help the body rid itself of carcinogens, and
omega-3 fatty acids, which are believed to reduce inflammation and boost the body’s immune system,” says Krista Haynes, R.D., nutrition adviser for NutriBullet. Cancers it may fight:Colon, breast, skin and lung

Get your fill:Try cooking or baking with flaxseed meal, flour and oil (all found at health food stores) or sprinkle ground flaxseed on cereal, oatmeal or salads. 8. Legumes
How they help:
They may be tiny, but legumes such as peas, beans and lentils pack a big nutritional punch. “They contain natural phytochemicals that are uniquely different from those in vegetables and whole grains,” Collins says. These include saponins, protease inhibitors and phytica acid, which lab studies reveal may prevent the reproduction of cancer cells. Fiber, too, can decrease your risk of colon cancer, according to a meta-analysis of studies published in the journal BMJ in 2011. Cancers they may fight:Colon and stomach, among others Get your fill:Top salads with lentils and peas, whip up lentil or pea soup, add pea pods to your stir-fry or nosh on plain old peanuts. Try this Lentil & Bulgur Pilaf with Green & Yellow Squash

9. Whole grains
How they help:
People who get their fill of whole grains have a 21%-43% lower risk of cancer than those who eat little to none, according to a study from the School of Public Health at the University of Minnesota. Unlike refined grains, whole grains have the bran and germ layers, which are packed with antioxidants and other nutrients. “They also contain fiber, which, when fermented in the colon, may produce substances that protect cells from cancer-causing agents,” Collins says. Cancers they may fight:Breast, colon and stomach Get your fill:Bake with whole-wheat flour and have oatmeal for breakfast. Eat sandwiches made with whole-wheat bread (“whole wheat” should be the first word on the ingredient list) and replace white rice with wild or brown.

10. Dark-green leafy vegetables
How they help:
These emerald-hued veggies contain folate and carotenoids. “Carotenoids are antioxidants that aid cell-to-cell communication that controls cell growth, while folate is essential to protect our DNA, the starting point of any change that leads to cancer,” Collins says.

Cancers they may fight:Breast, skin, lung, stomach, mouth, pharynx and larynx Get your fill:Add spinach to omelets and swap it for iceberg lettuce in salads (throw in romaine lettuce, leaf lettuce and Swiss chard, too). For dinner, lightly sauté mustard greens, collard greens and kale in olive oil and a squirt of lemon. Make Sauteed Spinach with Toasted Sesame Oil.


10 Foods That Help Fight Cancer

F ood does more than fill our tummies it keeps us healthy and sometimes even has cancer-fighting properties. Read on for 10 eats and easy recipes that can ward off the big “C”.

Most of us know the foods that pack on pounds: burgers, ice cream, chips and more. But what you eat goes beyond whether you’ll fit into your jeans. Healthful foods also may keep cancer at bay. “Though there’s no one food that will reduce your risk of this disease, it’s the synergy between many nutrients – vitamins, minerals, phytochemicals, antioxidants – that’s likely to give you the most protection,” says Colleen Doyle, M.S., R.D., director of nutrition and physical activity for the American Cancer Society. These 10 edibles pack a powerful anti-cancer punch. 1. Berries
How they help:Berries contain antioxidants compounds, which may protect your cells from damage linked to cancer. They may also boost your immune system, says Lisa Young, Ph.D., R.D., author of The Portion Teller Plan (Harmony) and adjunct professor of nutrition at New York University. They contain polyphenols, including ellagic acid and anthocyanins – antioxidants that counteract, reduce and repair damage to cells, Doyle says.

Berries are also brimming with other potential cancer-fighters such as vitamin C and fiber. Cancers they may fight:Skin, bladder, lung, breast, cancer and esophageal Get your fill: Toss blueberries, blackberries, raspberries and strawberries into yogurt, smoothies, cereal and salads or stir them into muffin or pancake recipes. 2. Grapes
How they help:A plant chemical called resveratrol, an antioxidant and anti-inflammatory, hides in grape skins – especially purple and red ones. Studies have shown they may keep cancer cells from growing and inhibit tumors, according to the American Institute for Cancer Research. Cancers they may fight:Liver, stomach, breast and colon

Get your fill:Wash grapes, freeze them, then eat them as a sweet snack or add sliced ones into salads or cottage cheese. (Red wine contains this compound, but it’s not the best way to consume resveratrol because high amounts of alcohol have been linked to higher cancer risk.) 3. Tomatoes
How they help:
Tomatoes get their bright red color from an antioxidant called lycopene, which can protect cells from damage and kill those that aren’t growing properly, Doyle says. They also may protect skin from cancer “by absorbing UV light,” says Wilhelm Stahl, Ph.D., professor and antioxidant researcher at the University of Dusseldorf in Germany. Cancers they may fight:Breast, lung, endometrial, skin, prostate and mouth

Get your fill: Cooked or processed tomato-based foods – juice, sauce, paste, soup, even ketchup – have the most lycopene because heat releases more of this nutrient and allows your body to absorb it more easily. Get your fill in this Roasted Tomato Soup. Not a tomato lover? You can get lycopene in pink grapefruit and watermelon, too. 4. Cruciferous veggies
How they help:Cruciferous veggies (think broccoli, kale and cabbage) contain potential cancer fighters such as glucosinolates, crambene and indole-3-carbinol, says the American Institute for Cancer Research. They also contain sulforaphane, which may keep cancer at bay by helping rid the body of carcinogens and inhibit the growth of cancer cells, according to research from the Roswell Park Cancer Institute in Buffalo, N.Y. Cancers they may fight: Stomach, breast, skin, mouth, pharynx, larynx and esophageal

Get your fill:Try broccoli, cauliflower, bok choy, kale, Brussels sprouts and cabbage in salad. Eat veggies raw or lightly steamed because they lose powerful phytochemicals when overcooked. Check out this Broccoli Salad with Creamy Feta Dressing. 5. Garlic
How it helps:
Garliccontainsunique antioxidant phytochemicals called allyl sulfides that “seem to intervene in several steps of the cancer process,” says Karen Collins, R.D., C.D.N., nutrition advisor to the American Institute for Cancer Research. A 2007 study in the Journal of Nutrition suggests that these compounds inhibit colon tumor formation and cell growth. Cancers it may fight:Stomach, esophageal, breast, lung and colon Get your fill:Sauté veggies in a clove or two of garlic or add it to homemade salad dressings, dips, pasta sauces and soups. Also, add garlic salt or powder to ground beef while making burgers or sprinkle it on pizza.

6. Tea
How it helps:
Tea is chock-full of antioxidants called catechins, which lab studies have found may stop growth of cancer cells and reduce the size of cancerous tumors. Cancers it may fight:Colon, liver, breast, prostate, lung, skin, bladder, stomach and pancreatic Get your fill:Sip hot or cold green tea instead of coffee (it has less caffeine and no calories if you go sugarless). Black tea offers benefits, but green tea has three times more catechins, according to the American Institute of Cancer Research. 7. Flaxseed
How it helps:
“Flaxseed contains an antioxidant called lignans, which may help the body rid itself of carcinogens, and
omega-3 fatty acids, which are believed to reduce inflammation and boost the body’s immune system,” says Krista Haynes, R.D., nutrition adviser for NutriBullet. Cancers it may fight:Colon, breast, skin and lung

Get your fill:Try cooking or baking with flaxseed meal, flour and oil (all found at health food stores) or sprinkle ground flaxseed on cereal, oatmeal or salads. 8. Legumes
How they help:
They may be tiny, but legumes such as peas, beans and lentils pack a big nutritional punch. “They contain natural phytochemicals that are uniquely different from those in vegetables and whole grains,” Collins says. These include saponins, protease inhibitors and phytica acid, which lab studies reveal may prevent the reproduction of cancer cells. Fiber, too, can decrease your risk of colon cancer, according to a meta-analysis of studies published in the journal BMJ in 2011. Cancers they may fight:Colon and stomach, among others Get your fill:Top salads with lentils and peas, whip up lentil or pea soup, add pea pods to your stir-fry or nosh on plain old peanuts. Try this Lentil & Bulgur Pilaf with Green & Yellow Squash

9. Whole grains
How they help:
People who get their fill of whole grains have a 21%-43% lower risk of cancer than those who eat little to none, according to a study from the School of Public Health at the University of Minnesota. Unlike refined grains, whole grains have the bran and germ layers, which are packed with antioxidants and other nutrients. “They also contain fiber, which, when fermented in the colon, may produce substances that protect cells from cancer-causing agents,” Collins says. Cancers they may fight:Breast, colon and stomach Get your fill:Bake with whole-wheat flour and have oatmeal for breakfast. Eat sandwiches made with whole-wheat bread (“whole wheat” should be the first word on the ingredient list) and replace white rice with wild or brown.

10. Dark-green leafy vegetables
How they help:
These emerald-hued veggies contain folate and carotenoids. “Carotenoids are antioxidants that aid cell-to-cell communication that controls cell growth, while folate is essential to protect our DNA, the starting point of any change that leads to cancer,” Collins says.

Cancers they may fight:Breast, skin, lung, stomach, mouth, pharynx and larynx Get your fill:Add spinach to omelets and swap it for iceberg lettuce in salads (throw in romaine lettuce, leaf lettuce and Swiss chard, too). For dinner, lightly sauté mustard greens, collard greens and kale in olive oil and a squirt of lemon. Make Sauteed Spinach with Toasted Sesame Oil.


10 Foods That Help Fight Cancer

F ood does more than fill our tummies it keeps us healthy and sometimes even has cancer-fighting properties. Read on for 10 eats and easy recipes that can ward off the big “C”.

Most of us know the foods that pack on pounds: burgers, ice cream, chips and more. But what you eat goes beyond whether you’ll fit into your jeans. Healthful foods also may keep cancer at bay. “Though there’s no one food that will reduce your risk of this disease, it’s the synergy between many nutrients – vitamins, minerals, phytochemicals, antioxidants – that’s likely to give you the most protection,” says Colleen Doyle, M.S., R.D., director of nutrition and physical activity for the American Cancer Society. These 10 edibles pack a powerful anti-cancer punch. 1. Berries
How they help:Berries contain antioxidants compounds, which may protect your cells from damage linked to cancer. They may also boost your immune system, says Lisa Young, Ph.D., R.D., author of The Portion Teller Plan (Harmony) and adjunct professor of nutrition at New York University. They contain polyphenols, including ellagic acid and anthocyanins – antioxidants that counteract, reduce and repair damage to cells, Doyle says.

Berries are also brimming with other potential cancer-fighters such as vitamin C and fiber. Cancers they may fight:Skin, bladder, lung, breast, cancer and esophageal Get your fill: Toss blueberries, blackberries, raspberries and strawberries into yogurt, smoothies, cereal and salads or stir them into muffin or pancake recipes. 2. Grapes
How they help:A plant chemical called resveratrol, an antioxidant and anti-inflammatory, hides in grape skins – especially purple and red ones. Studies have shown they may keep cancer cells from growing and inhibit tumors, according to the American Institute for Cancer Research. Cancers they may fight:Liver, stomach, breast and colon

Get your fill:Wash grapes, freeze them, then eat them as a sweet snack or add sliced ones into salads or cottage cheese. (Red wine contains this compound, but it’s not the best way to consume resveratrol because high amounts of alcohol have been linked to higher cancer risk.) 3. Tomatoes
How they help:
Tomatoes get their bright red color from an antioxidant called lycopene, which can protect cells from damage and kill those that aren’t growing properly, Doyle says. They also may protect skin from cancer “by absorbing UV light,” says Wilhelm Stahl, Ph.D., professor and antioxidant researcher at the University of Dusseldorf in Germany. Cancers they may fight:Breast, lung, endometrial, skin, prostate and mouth

Get your fill: Cooked or processed tomato-based foods – juice, sauce, paste, soup, even ketchup – have the most lycopene because heat releases more of this nutrient and allows your body to absorb it more easily. Get your fill in this Roasted Tomato Soup. Not a tomato lover? You can get lycopene in pink grapefruit and watermelon, too. 4. Cruciferous veggies
How they help:Cruciferous veggies (think broccoli, kale and cabbage) contain potential cancer fighters such as glucosinolates, crambene and indole-3-carbinol, says the American Institute for Cancer Research. They also contain sulforaphane, which may keep cancer at bay by helping rid the body of carcinogens and inhibit the growth of cancer cells, according to research from the Roswell Park Cancer Institute in Buffalo, N.Y. Cancers they may fight: Stomach, breast, skin, mouth, pharynx, larynx and esophageal

Get your fill:Try broccoli, cauliflower, bok choy, kale, Brussels sprouts and cabbage in salad. Eat veggies raw or lightly steamed because they lose powerful phytochemicals when overcooked. Check out this Broccoli Salad with Creamy Feta Dressing. 5. Garlic
How it helps:
Garliccontainsunique antioxidant phytochemicals called allyl sulfides that “seem to intervene in several steps of the cancer process,” says Karen Collins, R.D., C.D.N., nutrition advisor to the American Institute for Cancer Research. A 2007 study in the Journal of Nutrition suggests that these compounds inhibit colon tumor formation and cell growth. Cancers it may fight:Stomach, esophageal, breast, lung and colon Get your fill:Sauté veggies in a clove or two of garlic or add it to homemade salad dressings, dips, pasta sauces and soups. Also, add garlic salt or powder to ground beef while making burgers or sprinkle it on pizza.

6. Tea
How it helps:
Tea is chock-full of antioxidants called catechins, which lab studies have found may stop growth of cancer cells and reduce the size of cancerous tumors. Cancers it may fight:Colon, liver, breast, prostate, lung, skin, bladder, stomach and pancreatic Get your fill:Sip hot or cold green tea instead of coffee (it has less caffeine and no calories if you go sugarless). Black tea offers benefits, but green tea has three times more catechins, according to the American Institute of Cancer Research. 7. Flaxseed
How it helps:
“Flaxseed contains an antioxidant called lignans, which may help the body rid itself of carcinogens, and
omega-3 fatty acids, which are believed to reduce inflammation and boost the body’s immune system,” says Krista Haynes, R.D., nutrition adviser for NutriBullet. Cancers it may fight:Colon, breast, skin and lung

Get your fill:Try cooking or baking with flaxseed meal, flour and oil (all found at health food stores) or sprinkle ground flaxseed on cereal, oatmeal or salads. 8. Legumes
How they help:
They may be tiny, but legumes such as peas, beans and lentils pack a big nutritional punch. “They contain natural phytochemicals that are uniquely different from those in vegetables and whole grains,” Collins says. These include saponins, protease inhibitors and phytica acid, which lab studies reveal may prevent the reproduction of cancer cells. Fiber, too, can decrease your risk of colon cancer, according to a meta-analysis of studies published in the journal BMJ in 2011. Cancers they may fight:Colon and stomach, among others Get your fill:Top salads with lentils and peas, whip up lentil or pea soup, add pea pods to your stir-fry or nosh on plain old peanuts. Try this Lentil & Bulgur Pilaf with Green & Yellow Squash

9. Whole grains
How they help:
People who get their fill of whole grains have a 21%-43% lower risk of cancer than those who eat little to none, according to a study from the School of Public Health at the University of Minnesota. Unlike refined grains, whole grains have the bran and germ layers, which are packed with antioxidants and other nutrients. “They also contain fiber, which, when fermented in the colon, may produce substances that protect cells from cancer-causing agents,” Collins says. Cancers they may fight:Breast, colon and stomach Get your fill:Bake with whole-wheat flour and have oatmeal for breakfast. Eat sandwiches made with whole-wheat bread (“whole wheat” should be the first word on the ingredient list) and replace white rice with wild or brown.

10. Dark-green leafy vegetables
How they help:
These emerald-hued veggies contain folate and carotenoids. “Carotenoids are antioxidants that aid cell-to-cell communication that controls cell growth, while folate is essential to protect our DNA, the starting point of any change that leads to cancer,” Collins says.

Cancers they may fight:Breast, skin, lung, stomach, mouth, pharynx and larynx Get your fill:Add spinach to omelets and swap it for iceberg lettuce in salads (throw in romaine lettuce, leaf lettuce and Swiss chard, too). For dinner, lightly sauté mustard greens, collard greens and kale in olive oil and a squirt of lemon. Make Sauteed Spinach with Toasted Sesame Oil.


10 Foods That Help Fight Cancer

F ood does more than fill our tummies it keeps us healthy and sometimes even has cancer-fighting properties. Read on for 10 eats and easy recipes that can ward off the big “C”.

Most of us know the foods that pack on pounds: burgers, ice cream, chips and more. But what you eat goes beyond whether you’ll fit into your jeans. Healthful foods also may keep cancer at bay. “Though there’s no one food that will reduce your risk of this disease, it’s the synergy between many nutrients – vitamins, minerals, phytochemicals, antioxidants – that’s likely to give you the most protection,” says Colleen Doyle, M.S., R.D., director of nutrition and physical activity for the American Cancer Society. These 10 edibles pack a powerful anti-cancer punch. 1. Berries
How they help:Berries contain antioxidants compounds, which may protect your cells from damage linked to cancer. They may also boost your immune system, says Lisa Young, Ph.D., R.D., author of The Portion Teller Plan (Harmony) and adjunct professor of nutrition at New York University. They contain polyphenols, including ellagic acid and anthocyanins – antioxidants that counteract, reduce and repair damage to cells, Doyle says.

Berries are also brimming with other potential cancer-fighters such as vitamin C and fiber. Cancers they may fight:Skin, bladder, lung, breast, cancer and esophageal Get your fill: Toss blueberries, blackberries, raspberries and strawberries into yogurt, smoothies, cereal and salads or stir them into muffin or pancake recipes. 2. Grapes
How they help:A plant chemical called resveratrol, an antioxidant and anti-inflammatory, hides in grape skins – especially purple and red ones. Studies have shown they may keep cancer cells from growing and inhibit tumors, according to the American Institute for Cancer Research. Cancers they may fight:Liver, stomach, breast and colon

Get your fill:Wash grapes, freeze them, then eat them as a sweet snack or add sliced ones into salads or cottage cheese. (Red wine contains this compound, but it’s not the best way to consume resveratrol because high amounts of alcohol have been linked to higher cancer risk.) 3. Tomatoes
How they help:
Tomatoes get their bright red color from an antioxidant called lycopene, which can protect cells from damage and kill those that aren’t growing properly, Doyle says. They also may protect skin from cancer “by absorbing UV light,” says Wilhelm Stahl, Ph.D., professor and antioxidant researcher at the University of Dusseldorf in Germany. Cancers they may fight:Breast, lung, endometrial, skin, prostate and mouth

Get your fill: Cooked or processed tomato-based foods – juice, sauce, paste, soup, even ketchup – have the most lycopene because heat releases more of this nutrient and allows your body to absorb it more easily. Get your fill in this Roasted Tomato Soup. Not a tomato lover? You can get lycopene in pink grapefruit and watermelon, too. 4. Cruciferous veggies
How they help:Cruciferous veggies (think broccoli, kale and cabbage) contain potential cancer fighters such as glucosinolates, crambene and indole-3-carbinol, says the American Institute for Cancer Research. They also contain sulforaphane, which may keep cancer at bay by helping rid the body of carcinogens and inhibit the growth of cancer cells, according to research from the Roswell Park Cancer Institute in Buffalo, N.Y. Cancers they may fight: Stomach, breast, skin, mouth, pharynx, larynx and esophageal

Get your fill:Try broccoli, cauliflower, bok choy, kale, Brussels sprouts and cabbage in salad. Eat veggies raw or lightly steamed because they lose powerful phytochemicals when overcooked. Check out this Broccoli Salad with Creamy Feta Dressing. 5. Garlic
How it helps:
Garliccontainsunique antioxidant phytochemicals called allyl sulfides that “seem to intervene in several steps of the cancer process,” says Karen Collins, R.D., C.D.N., nutrition advisor to the American Institute for Cancer Research. A 2007 study in the Journal of Nutrition suggests that these compounds inhibit colon tumor formation and cell growth. Cancers it may fight:Stomach, esophageal, breast, lung and colon Get your fill:Sauté veggies in a clove or two of garlic or add it to homemade salad dressings, dips, pasta sauces and soups. Also, add garlic salt or powder to ground beef while making burgers or sprinkle it on pizza.

6. Tea
How it helps:
Tea is chock-full of antioxidants called catechins, which lab studies have found may stop growth of cancer cells and reduce the size of cancerous tumors. Cancers it may fight:Colon, liver, breast, prostate, lung, skin, bladder, stomach and pancreatic Get your fill:Sip hot or cold green tea instead of coffee (it has less caffeine and no calories if you go sugarless). Black tea offers benefits, but green tea has three times more catechins, according to the American Institute of Cancer Research. 7. Flaxseed
How it helps:
“Flaxseed contains an antioxidant called lignans, which may help the body rid itself of carcinogens, and
omega-3 fatty acids, which are believed to reduce inflammation and boost the body’s immune system,” says Krista Haynes, R.D., nutrition adviser for NutriBullet. Cancers it may fight:Colon, breast, skin and lung

Get your fill:Try cooking or baking with flaxseed meal, flour and oil (all found at health food stores) or sprinkle ground flaxseed on cereal, oatmeal or salads. 8. Legumes
How they help:
They may be tiny, but legumes such as peas, beans and lentils pack a big nutritional punch. “They contain natural phytochemicals that are uniquely different from those in vegetables and whole grains,” Collins says. These include saponins, protease inhibitors and phytica acid, which lab studies reveal may prevent the reproduction of cancer cells. Fiber, too, can decrease your risk of colon cancer, according to a meta-analysis of studies published in the journal BMJ in 2011. Cancers they may fight:Colon and stomach, among others Get your fill:Top salads with lentils and peas, whip up lentil or pea soup, add pea pods to your stir-fry or nosh on plain old peanuts. Try this Lentil & Bulgur Pilaf with Green & Yellow Squash

9. Whole grains
How they help:
People who get their fill of whole grains have a 21%-43% lower risk of cancer than those who eat little to none, according to a study from the School of Public Health at the University of Minnesota. Unlike refined grains, whole grains have the bran and germ layers, which are packed with antioxidants and other nutrients. “They also contain fiber, which, when fermented in the colon, may produce substances that protect cells from cancer-causing agents,” Collins says. Cancers they may fight:Breast, colon and stomach Get your fill:Bake with whole-wheat flour and have oatmeal for breakfast. Eat sandwiches made with whole-wheat bread (“whole wheat” should be the first word on the ingredient list) and replace white rice with wild or brown.

10. Dark-green leafy vegetables
How they help:
These emerald-hued veggies contain folate and carotenoids. “Carotenoids are antioxidants that aid cell-to-cell communication that controls cell growth, while folate is essential to protect our DNA, the starting point of any change that leads to cancer,” Collins says.

Cancers they may fight:Breast, skin, lung, stomach, mouth, pharynx and larynx Get your fill:Add spinach to omelets and swap it for iceberg lettuce in salads (throw in romaine lettuce, leaf lettuce and Swiss chard, too). For dinner, lightly sauté mustard greens, collard greens and kale in olive oil and a squirt of lemon. Make Sauteed Spinach with Toasted Sesame Oil.


10 Foods That Help Fight Cancer

F ood does more than fill our tummies it keeps us healthy and sometimes even has cancer-fighting properties. Read on for 10 eats and easy recipes that can ward off the big “C”.

Most of us know the foods that pack on pounds: burgers, ice cream, chips and more. But what you eat goes beyond whether you’ll fit into your jeans. Healthful foods also may keep cancer at bay. “Though there’s no one food that will reduce your risk of this disease, it’s the synergy between many nutrients – vitamins, minerals, phytochemicals, antioxidants – that’s likely to give you the most protection,” says Colleen Doyle, M.S., R.D., director of nutrition and physical activity for the American Cancer Society. These 10 edibles pack a powerful anti-cancer punch. 1. Berries
How they help:Berries contain antioxidants compounds, which may protect your cells from damage linked to cancer. They may also boost your immune system, says Lisa Young, Ph.D., R.D., author of The Portion Teller Plan (Harmony) and adjunct professor of nutrition at New York University. They contain polyphenols, including ellagic acid and anthocyanins – antioxidants that counteract, reduce and repair damage to cells, Doyle says.

Berries are also brimming with other potential cancer-fighters such as vitamin C and fiber. Cancers they may fight:Skin, bladder, lung, breast, cancer and esophageal Get your fill: Toss blueberries, blackberries, raspberries and strawberries into yogurt, smoothies, cereal and salads or stir them into muffin or pancake recipes. 2. Grapes
How they help:A plant chemical called resveratrol, an antioxidant and anti-inflammatory, hides in grape skins – especially purple and red ones. Studies have shown they may keep cancer cells from growing and inhibit tumors, according to the American Institute for Cancer Research. Cancers they may fight:Liver, stomach, breast and colon

Get your fill:Wash grapes, freeze them, then eat them as a sweet snack or add sliced ones into salads or cottage cheese. (Red wine contains this compound, but it’s not the best way to consume resveratrol because high amounts of alcohol have been linked to higher cancer risk.) 3. Tomatoes
How they help:
Tomatoes get their bright red color from an antioxidant called lycopene, which can protect cells from damage and kill those that aren’t growing properly, Doyle says. They also may protect skin from cancer “by absorbing UV light,” says Wilhelm Stahl, Ph.D., professor and antioxidant researcher at the University of Dusseldorf in Germany. Cancers they may fight:Breast, lung, endometrial, skin, prostate and mouth

Get your fill: Cooked or processed tomato-based foods – juice, sauce, paste, soup, even ketchup – have the most lycopene because heat releases more of this nutrient and allows your body to absorb it more easily. Get your fill in this Roasted Tomato Soup. Not a tomato lover? You can get lycopene in pink grapefruit and watermelon, too. 4. Cruciferous veggies
How they help:Cruciferous veggies (think broccoli, kale and cabbage) contain potential cancer fighters such as glucosinolates, crambene and indole-3-carbinol, says the American Institute for Cancer Research. They also contain sulforaphane, which may keep cancer at bay by helping rid the body of carcinogens and inhibit the growth of cancer cells, according to research from the Roswell Park Cancer Institute in Buffalo, N.Y. Cancers they may fight: Stomach, breast, skin, mouth, pharynx, larynx and esophageal

Get your fill:Try broccoli, cauliflower, bok choy, kale, Brussels sprouts and cabbage in salad. Eat veggies raw or lightly steamed because they lose powerful phytochemicals when overcooked. Check out this Broccoli Salad with Creamy Feta Dressing. 5. Garlic
How it helps:
Garliccontainsunique antioxidant phytochemicals called allyl sulfides that “seem to intervene in several steps of the cancer process,” says Karen Collins, R.D., C.D.N., nutrition advisor to the American Institute for Cancer Research. A 2007 study in the Journal of Nutrition suggests that these compounds inhibit colon tumor formation and cell growth. Cancers it may fight:Stomach, esophageal, breast, lung and colon Get your fill:Sauté veggies in a clove or two of garlic or add it to homemade salad dressings, dips, pasta sauces and soups. Also, add garlic salt or powder to ground beef while making burgers or sprinkle it on pizza.

6. Tea
How it helps:
Tea is chock-full of antioxidants called catechins, which lab studies have found may stop growth of cancer cells and reduce the size of cancerous tumors. Cancers it may fight:Colon, liver, breast, prostate, lung, skin, bladder, stomach and pancreatic Get your fill:Sip hot or cold green tea instead of coffee (it has less caffeine and no calories if you go sugarless). Black tea offers benefits, but green tea has three times more catechins, according to the American Institute of Cancer Research. 7. Flaxseed
How it helps:
“Flaxseed contains an antioxidant called lignans, which may help the body rid itself of carcinogens, and
omega-3 fatty acids, which are believed to reduce inflammation and boost the body’s immune system,” says Krista Haynes, R.D., nutrition adviser for NutriBullet. Cancers it may fight:Colon, breast, skin and lung

Get your fill:Try cooking or baking with flaxseed meal, flour and oil (all found at health food stores) or sprinkle ground flaxseed on cereal, oatmeal or salads. 8. Legumes
How they help:
They may be tiny, but legumes such as peas, beans and lentils pack a big nutritional punch. “They contain natural phytochemicals that are uniquely different from those in vegetables and whole grains,” Collins says. These include saponins, protease inhibitors and phytica acid, which lab studies reveal may prevent the reproduction of cancer cells. Fiber, too, can decrease your risk of colon cancer, according to a meta-analysis of studies published in the journal BMJ in 2011. Cancers they may fight:Colon and stomach, among others Get your fill:Top salads with lentils and peas, whip up lentil or pea soup, add pea pods to your stir-fry or nosh on plain old peanuts. Try this Lentil & Bulgur Pilaf with Green & Yellow Squash

9. Whole grains
How they help:
People who get their fill of whole grains have a 21%-43% lower risk of cancer than those who eat little to none, according to a study from the School of Public Health at the University of Minnesota. Unlike refined grains, whole grains have the bran and germ layers, which are packed with antioxidants and other nutrients. “They also contain fiber, which, when fermented in the colon, may produce substances that protect cells from cancer-causing agents,” Collins says. Cancers they may fight:Breast, colon and stomach Get your fill:Bake with whole-wheat flour and have oatmeal for breakfast. Eat sandwiches made with whole-wheat bread (“whole wheat” should be the first word on the ingredient list) and replace white rice with wild or brown.

10. Dark-green leafy vegetables
How they help:
These emerald-hued veggies contain folate and carotenoids. “Carotenoids are antioxidants that aid cell-to-cell communication that controls cell growth, while folate is essential to protect our DNA, the starting point of any change that leads to cancer,” Collins says.

Cancers they may fight:Breast, skin, lung, stomach, mouth, pharynx and larynx Get your fill:Add spinach to omelets and swap it for iceberg lettuce in salads (throw in romaine lettuce, leaf lettuce and Swiss chard, too). For dinner, lightly sauté mustard greens, collard greens and kale in olive oil and a squirt of lemon. Make Sauteed Spinach with Toasted Sesame Oil.


10 Foods That Help Fight Cancer

F ood does more than fill our tummies it keeps us healthy and sometimes even has cancer-fighting properties. Read on for 10 eats and easy recipes that can ward off the big “C”.

Most of us know the foods that pack on pounds: burgers, ice cream, chips and more. But what you eat goes beyond whether you’ll fit into your jeans. Healthful foods also may keep cancer at bay. “Though there’s no one food that will reduce your risk of this disease, it’s the synergy between many nutrients – vitamins, minerals, phytochemicals, antioxidants – that’s likely to give you the most protection,” says Colleen Doyle, M.S., R.D., director of nutrition and physical activity for the American Cancer Society. These 10 edibles pack a powerful anti-cancer punch. 1. Berries
How they help:Berries contain antioxidants compounds, which may protect your cells from damage linked to cancer. They may also boost your immune system, says Lisa Young, Ph.D., R.D., author of The Portion Teller Plan (Harmony) and adjunct professor of nutrition at New York University. They contain polyphenols, including ellagic acid and anthocyanins – antioxidants that counteract, reduce and repair damage to cells, Doyle says.

Berries are also brimming with other potential cancer-fighters such as vitamin C and fiber. Cancers they may fight:Skin, bladder, lung, breast, cancer and esophageal Get your fill: Toss blueberries, blackberries, raspberries and strawberries into yogurt, smoothies, cereal and salads or stir them into muffin or pancake recipes. 2. Grapes
How they help:A plant chemical called resveratrol, an antioxidant and anti-inflammatory, hides in grape skins – especially purple and red ones. Studies have shown they may keep cancer cells from growing and inhibit tumors, according to the American Institute for Cancer Research. Cancers they may fight:Liver, stomach, breast and colon

Get your fill:Wash grapes, freeze them, then eat them as a sweet snack or add sliced ones into salads or cottage cheese. (Red wine contains this compound, but it’s not the best way to consume resveratrol because high amounts of alcohol have been linked to higher cancer risk.) 3. Tomatoes
How they help:
Tomatoes get their bright red color from an antioxidant called lycopene, which can protect cells from damage and kill those that aren’t growing properly, Doyle says. They also may protect skin from cancer “by absorbing UV light,” says Wilhelm Stahl, Ph.D., professor and antioxidant researcher at the University of Dusseldorf in Germany. Cancers they may fight:Breast, lung, endometrial, skin, prostate and mouth

Get your fill: Cooked or processed tomato-based foods – juice, sauce, paste, soup, even ketchup – have the most lycopene because heat releases more of this nutrient and allows your body to absorb it more easily. Get your fill in this Roasted Tomato Soup. Not a tomato lover? You can get lycopene in pink grapefruit and watermelon, too. 4. Cruciferous veggies
How they help:Cruciferous veggies (think broccoli, kale and cabbage) contain potential cancer fighters such as glucosinolates, crambene and indole-3-carbinol, says the American Institute for Cancer Research. They also contain sulforaphane, which may keep cancer at bay by helping rid the body of carcinogens and inhibit the growth of cancer cells, according to research from the Roswell Park Cancer Institute in Buffalo, N.Y. Cancers they may fight: Stomach, breast, skin, mouth, pharynx, larynx and esophageal

Get your fill:Try broccoli, cauliflower, bok choy, kale, Brussels sprouts and cabbage in salad. Eat veggies raw or lightly steamed because they lose powerful phytochemicals when overcooked. Check out this Broccoli Salad with Creamy Feta Dressing. 5. Garlic
How it helps:
Garliccontainsunique antioxidant phytochemicals called allyl sulfides that “seem to intervene in several steps of the cancer process,” says Karen Collins, R.D., C.D.N., nutrition advisor to the American Institute for Cancer Research. A 2007 study in the Journal of Nutrition suggests that these compounds inhibit colon tumor formation and cell growth. Cancers it may fight:Stomach, esophageal, breast, lung and colon Get your fill:Sauté veggies in a clove or two of garlic or add it to homemade salad dressings, dips, pasta sauces and soups. Also, add garlic salt or powder to ground beef while making burgers or sprinkle it on pizza.

6. Tea
How it helps:
Tea is chock-full of antioxidants called catechins, which lab studies have found may stop growth of cancer cells and reduce the size of cancerous tumors. Cancers it may fight:Colon, liver, breast, prostate, lung, skin, bladder, stomach and pancreatic Get your fill:Sip hot or cold green tea instead of coffee (it has less caffeine and no calories if you go sugarless). Black tea offers benefits, but green tea has three times more catechins, according to the American Institute of Cancer Research. 7. Flaxseed
How it helps:
“Flaxseed contains an antioxidant called lignans, which may help the body rid itself of carcinogens, and
omega-3 fatty acids, which are believed to reduce inflammation and boost the body’s immune system,” says Krista Haynes, R.D., nutrition adviser for NutriBullet. Cancers it may fight:Colon, breast, skin and lung

Get your fill:Try cooking or baking with flaxseed meal, flour and oil (all found at health food stores) or sprinkle ground flaxseed on cereal, oatmeal or salads. 8. Legumes
How they help:
They may be tiny, but legumes such as peas, beans and lentils pack a big nutritional punch. “They contain natural phytochemicals that are uniquely different from those in vegetables and whole grains,” Collins says. These include saponins, protease inhibitors and phytica acid, which lab studies reveal may prevent the reproduction of cancer cells. Fiber, too, can decrease your risk of colon cancer, according to a meta-analysis of studies published in the journal BMJ in 2011. Cancers they may fight:Colon and stomach, among others Get your fill:Top salads with lentils and peas, whip up lentil or pea soup, add pea pods to your stir-fry or nosh on plain old peanuts. Try this Lentil & Bulgur Pilaf with Green & Yellow Squash

9. Whole grains
How they help:
People who get their fill of whole grains have a 21%-43% lower risk of cancer than those who eat little to none, according to a study from the School of Public Health at the University of Minnesota. Unlike refined grains, whole grains have the bran and germ layers, which are packed with antioxidants and other nutrients. “They also contain fiber, which, when fermented in the colon, may produce substances that protect cells from cancer-causing agents,” Collins says. Cancers they may fight:Breast, colon and stomach Get your fill:Bake with whole-wheat flour and have oatmeal for breakfast. Eat sandwiches made with whole-wheat bread (“whole wheat” should be the first word on the ingredient list) and replace white rice with wild or brown.

10. Dark-green leafy vegetables
How they help:
These emerald-hued veggies contain folate and carotenoids. “Carotenoids are antioxidants that aid cell-to-cell communication that controls cell growth, while folate is essential to protect our DNA, the starting point of any change that leads to cancer,” Collins says.

Cancers they may fight:Breast, skin, lung, stomach, mouth, pharynx and larynx Get your fill:Add spinach to omelets and swap it for iceberg lettuce in salads (throw in romaine lettuce, leaf lettuce and Swiss chard, too). For dinner, lightly sauté mustard greens, collard greens and kale in olive oil and a squirt of lemon. Make Sauteed Spinach with Toasted Sesame Oil.


10 Foods That Help Fight Cancer

F ood does more than fill our tummies it keeps us healthy and sometimes even has cancer-fighting properties. Read on for 10 eats and easy recipes that can ward off the big “C”.

Most of us know the foods that pack on pounds: burgers, ice cream, chips and more. But what you eat goes beyond whether you’ll fit into your jeans. Healthful foods also may keep cancer at bay. “Though there’s no one food that will reduce your risk of this disease, it’s the synergy between many nutrients – vitamins, minerals, phytochemicals, antioxidants – that’s likely to give you the most protection,” says Colleen Doyle, M.S., R.D., director of nutrition and physical activity for the American Cancer Society. These 10 edibles pack a powerful anti-cancer punch. 1. Berries
How they help:Berries contain antioxidants compounds, which may protect your cells from damage linked to cancer. They may also boost your immune system, says Lisa Young, Ph.D., R.D., author of The Portion Teller Plan (Harmony) and adjunct professor of nutrition at New York University. They contain polyphenols, including ellagic acid and anthocyanins – antioxidants that counteract, reduce and repair damage to cells, Doyle says.

Berries are also brimming with other potential cancer-fighters such as vitamin C and fiber. Cancers they may fight:Skin, bladder, lung, breast, cancer and esophageal Get your fill: Toss blueberries, blackberries, raspberries and strawberries into yogurt, smoothies, cereal and salads or stir them into muffin or pancake recipes. 2. Grapes
How they help:A plant chemical called resveratrol, an antioxidant and anti-inflammatory, hides in grape skins – especially purple and red ones. Studies have shown they may keep cancer cells from growing and inhibit tumors, according to the American Institute for Cancer Research. Cancers they may fight:Liver, stomach, breast and colon

Get your fill:Wash grapes, freeze them, then eat them as a sweet snack or add sliced ones into salads or cottage cheese. (Red wine contains this compound, but it’s not the best way to consume resveratrol because high amounts of alcohol have been linked to higher cancer risk.) 3. Tomatoes
How they help:
Tomatoes get their bright red color from an antioxidant called lycopene, which can protect cells from damage and kill those that aren’t growing properly, Doyle says. They also may protect skin from cancer “by absorbing UV light,” says Wilhelm Stahl, Ph.D., professor and antioxidant researcher at the University of Dusseldorf in Germany. Cancers they may fight:Breast, lung, endometrial, skin, prostate and mouth

Get your fill: Cooked or processed tomato-based foods – juice, sauce, paste, soup, even ketchup – have the most lycopene because heat releases more of this nutrient and allows your body to absorb it more easily. Get your fill in this Roasted Tomato Soup. Not a tomato lover? You can get lycopene in pink grapefruit and watermelon, too. 4. Cruciferous veggies
How they help:Cruciferous veggies (think broccoli, kale and cabbage) contain potential cancer fighters such as glucosinolates, crambene and indole-3-carbinol, says the American Institute for Cancer Research. They also contain sulforaphane, which may keep cancer at bay by helping rid the body of carcinogens and inhibit the growth of cancer cells, according to research from the Roswell Park Cancer Institute in Buffalo, N.Y. Cancers they may fight: Stomach, breast, skin, mouth, pharynx, larynx and esophageal

Get your fill:Try broccoli, cauliflower, bok choy, kale, Brussels sprouts and cabbage in salad. Eat veggies raw or lightly steamed because they lose powerful phytochemicals when overcooked. Check out this Broccoli Salad with Creamy Feta Dressing. 5. Garlic
How it helps:
Garliccontainsunique antioxidant phytochemicals called allyl sulfides that “seem to intervene in several steps of the cancer process,” says Karen Collins, R.D., C.D.N., nutrition advisor to the American Institute for Cancer Research. A 2007 study in the Journal of Nutrition suggests that these compounds inhibit colon tumor formation and cell growth. Cancers it may fight:Stomach, esophageal, breast, lung and colon Get your fill:Sauté veggies in a clove or two of garlic or add it to homemade salad dressings, dips, pasta sauces and soups. Also, add garlic salt or powder to ground beef while making burgers or sprinkle it on pizza.

6. Tea
How it helps:
Tea is chock-full of antioxidants called catechins, which lab studies have found may stop growth of cancer cells and reduce the size of cancerous tumors. Cancers it may fight:Colon, liver, breast, prostate, lung, skin, bladder, stomach and pancreatic Get your fill:Sip hot or cold green tea instead of coffee (it has less caffeine and no calories if you go sugarless). Black tea offers benefits, but green tea has three times more catechins, according to the American Institute of Cancer Research. 7. Flaxseed
How it helps:
“Flaxseed contains an antioxidant called lignans, which may help the body rid itself of carcinogens, and
omega-3 fatty acids, which are believed to reduce inflammation and boost the body’s immune system,” says Krista Haynes, R.D., nutrition adviser for NutriBullet. Cancers it may fight:Colon, breast, skin and lung

Get your fill:Try cooking or baking with flaxseed meal, flour and oil (all found at health food stores) or sprinkle ground flaxseed on cereal, oatmeal or salads. 8. Legumes
How they help:
They may be tiny, but legumes such as peas, beans and lentils pack a big nutritional punch. “They contain natural phytochemicals that are uniquely different from those in vegetables and whole grains,” Collins says. These include saponins, protease inhibitors and phytica acid, which lab studies reveal may prevent the reproduction of cancer cells. Fiber, too, can decrease your risk of colon cancer, according to a meta-analysis of studies published in the journal BMJ in 2011. Cancers they may fight:Colon and stomach, among others Get your fill:Top salads with lentils and peas, whip up lentil or pea soup, add pea pods to your stir-fry or nosh on plain old peanuts. Try this Lentil & Bulgur Pilaf with Green & Yellow Squash

9. Whole grains
How they help:
People who get their fill of whole grains have a 21%-43% lower risk of cancer than those who eat little to none, according to a study from the School of Public Health at the University of Minnesota. Unlike refined grains, whole grains have the bran and germ layers, which are packed with antioxidants and other nutrients. “They also contain fiber, which, when fermented in the colon, may produce substances that protect cells from cancer-causing agents,” Collins says. Cancers they may fight:Breast, colon and stomach Get your fill:Bake with whole-wheat flour and have oatmeal for breakfast. Eat sandwiches made with whole-wheat bread (“whole wheat” should be the first word on the ingredient list) and replace white rice with wild or brown.

10. Dark-green leafy vegetables
How they help:
These emerald-hued veggies contain folate and carotenoids. “Carotenoids are antioxidants that aid cell-to-cell communication that controls cell growth, while folate is essential to protect our DNA, the starting point of any change that leads to cancer,” Collins says.

Cancers they may fight:Breast, skin, lung, stomach, mouth, pharynx and larynx Get your fill:Add spinach to omelets and swap it for iceberg lettuce in salads (throw in romaine lettuce, leaf lettuce and Swiss chard, too). For dinner, lightly sauté mustard greens, collard greens and kale in olive oil and a squirt of lemon. Make Sauteed Spinach with Toasted Sesame Oil.


10 Foods That Help Fight Cancer

F ood does more than fill our tummies it keeps us healthy and sometimes even has cancer-fighting properties. Read on for 10 eats and easy recipes that can ward off the big “C”.

Most of us know the foods that pack on pounds: burgers, ice cream, chips and more. But what you eat goes beyond whether you’ll fit into your jeans. Healthful foods also may keep cancer at bay. “Though there’s no one food that will reduce your risk of this disease, it’s the synergy between many nutrients – vitamins, minerals, phytochemicals, antioxidants – that’s likely to give you the most protection,” says Colleen Doyle, M.S., R.D., director of nutrition and physical activity for the American Cancer Society. These 10 edibles pack a powerful anti-cancer punch. 1. Berries
How they help:Berries contain antioxidants compounds, which may protect your cells from damage linked to cancer. They may also boost your immune system, says Lisa Young, Ph.D., R.D., author of The Portion Teller Plan (Harmony) and adjunct professor of nutrition at New York University. They contain polyphenols, including ellagic acid and anthocyanins – antioxidants that counteract, reduce and repair damage to cells, Doyle says.

Berries are also brimming with other potential cancer-fighters such as vitamin C and fiber. Cancers they may fight:Skin, bladder, lung, breast, cancer and esophageal Get your fill: Toss blueberries, blackberries, raspberries and strawberries into yogurt, smoothies, cereal and salads or stir them into muffin or pancake recipes. 2. Grapes
How they help:A plant chemical called resveratrol, an antioxidant and anti-inflammatory, hides in grape skins – especially purple and red ones. Studies have shown they may keep cancer cells from growing and inhibit tumors, according to the American Institute for Cancer Research. Cancers they may fight:Liver, stomach, breast and colon

Get your fill:Wash grapes, freeze them, then eat them as a sweet snack or add sliced ones into salads or cottage cheese. (Red wine contains this compound, but it’s not the best way to consume resveratrol because high amounts of alcohol have been linked to higher cancer risk.) 3. Tomatoes
How they help:
Tomatoes get their bright red color from an antioxidant called lycopene, which can protect cells from damage and kill those that aren’t growing properly, Doyle says. They also may protect skin from cancer “by absorbing UV light,” says Wilhelm Stahl, Ph.D., professor and antioxidant researcher at the University of Dusseldorf in Germany. Cancers they may fight:Breast, lung, endometrial, skin, prostate and mouth

Get your fill: Cooked or processed tomato-based foods – juice, sauce, paste, soup, even ketchup – have the most lycopene because heat releases more of this nutrient and allows your body to absorb it more easily. Get your fill in this Roasted Tomato Soup. Not a tomato lover? You can get lycopene in pink grapefruit and watermelon, too. 4. Cruciferous veggies
How they help:Cruciferous veggies (think broccoli, kale and cabbage) contain potential cancer fighters such as glucosinolates, crambene and indole-3-carbinol, says the American Institute for Cancer Research. They also contain sulforaphane, which may keep cancer at bay by helping rid the body of carcinogens and inhibit the growth of cancer cells, according to research from the Roswell Park Cancer Institute in Buffalo, N.Y. Cancers they may fight: Stomach, breast, skin, mouth, pharynx, larynx and esophageal

Get your fill:Try broccoli, cauliflower, bok choy, kale, Brussels sprouts and cabbage in salad. Eat veggies raw or lightly steamed because they lose powerful phytochemicals when overcooked. Check out this Broccoli Salad with Creamy Feta Dressing. 5. Garlic
How it helps:
Garliccontainsunique antioxidant phytochemicals called allyl sulfides that “seem to intervene in several steps of the cancer process,” says Karen Collins, R.D., C.D.N., nutrition advisor to the American Institute for Cancer Research. A 2007 study in the Journal of Nutrition suggests that these compounds inhibit colon tumor formation and cell growth. Cancers it may fight:Stomach, esophageal, breast, lung and colon Get your fill:Sauté veggies in a clove or two of garlic or add it to homemade salad dressings, dips, pasta sauces and soups. Also, add garlic salt or powder to ground beef while making burgers or sprinkle it on pizza.

6. Tea
How it helps:
Tea is chock-full of antioxidants called catechins, which lab studies have found may stop growth of cancer cells and reduce the size of cancerous tumors. Cancers it may fight:Colon, liver, breast, prostate, lung, skin, bladder, stomach and pancreatic Get your fill:Sip hot or cold green tea instead of coffee (it has less caffeine and no calories if you go sugarless). Black tea offers benefits, but green tea has three times more catechins, according to the American Institute of Cancer Research. 7. Flaxseed
How it helps:
“Flaxseed contains an antioxidant called lignans, which may help the body rid itself of carcinogens, and
omega-3 fatty acids, which are believed to reduce inflammation and boost the body’s immune system,” says Krista Haynes, R.D., nutrition adviser for NutriBullet. Cancers it may fight:Colon, breast, skin and lung

Get your fill:Try cooking or baking with flaxseed meal, flour and oil (all found at health food stores) or sprinkle ground flaxseed on cereal, oatmeal or salads. 8. Legumes
How they help:
They may be tiny, but legumes such as peas, beans and lentils pack a big nutritional punch. “They contain natural phytochemicals that are uniquely different from those in vegetables and whole grains,” Collins says. These include saponins, protease inhibitors and phytica acid, which lab studies reveal may prevent the reproduction of cancer cells. Fiber, too, can decrease your risk of colon cancer, according to a meta-analysis of studies published in the journal BMJ in 2011. Cancers they may fight:Colon and stomach, among others Get your fill:Top salads with lentils and peas, whip up lentil or pea soup, add pea pods to your stir-fry or nosh on plain old peanuts. Try this Lentil & Bulgur Pilaf with Green & Yellow Squash

9. Whole grains
How they help:
People who get their fill of whole grains have a 21%-43% lower risk of cancer than those who eat little to none, according to a study from the School of Public Health at the University of Minnesota. Unlike refined grains, whole grains have the bran and germ layers, which are packed with antioxidants and other nutrients. “They also contain fiber, which, when fermented in the colon, may produce substances that protect cells from cancer-causing agents,” Collins says. Cancers they may fight:Breast, colon and stomach Get your fill:Bake with whole-wheat flour and have oatmeal for breakfast. Eat sandwiches made with whole-wheat bread (“whole wheat” should be the first word on the ingredient list) and replace white rice with wild or brown.

10. Dark-green leafy vegetables
How they help:
These emerald-hued veggies contain folate and carotenoids. “Carotenoids are antioxidants that aid cell-to-cell communication that controls cell growth, while folate is essential to protect our DNA, the starting point of any change that leads to cancer,” Collins says.

Cancers they may fight:Breast, skin, lung, stomach, mouth, pharynx and larynx Get your fill:Add spinach to omelets and swap it for iceberg lettuce in salads (throw in romaine lettuce, leaf lettuce and Swiss chard, too). For dinner, lightly sauté mustard greens, collard greens and kale in olive oil and a squirt of lemon. Make Sauteed Spinach with Toasted Sesame Oil.



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