1. Add garlic to everything you eat.
Garlic contains sulfur compounds that may stimulate the
immune system’s natural defenses against cancer, and may have the potential to
reduce tumor growth. Studies suggest that garlic can reduce the incidence of
stomach cancer.
2. Eat your fill of broccoli
Broccoli is a cancer-preventing superfood, one you should
eat frequently. But take note: A Spanish study found that microwaving broccoli
destroys 97 percent of the vegetable’s cancer-protective flavonoids. So steam
it, eat it raw as a snack, or add it to soups and salads.
3. Make a batch of fresh lemonade or limeade.
A daily dose of citrus fruits may cut the risk of mouth,
throat, and stomach cancers by half, Australian researchers found.
4. Mix half a cup of blueberries into your morning
cereal.
Blueberries rank number one in terms of their antioxidant
power. Antioxidants neutralize free radicals, which are unstable compounds that
can damage cells and lead to diseases including cancer.
5. Learn to eat artichokes tonight.
Artichokes are a great source of silymarin, an antioxidant
that may help prevent skin cancer. To eat these delicious veggies, peel off the
tough outer leaves on the bottom, slice the bottom, and cut off the spiky top.
Then boil or steam until tender, about 30-45 minutes. Drain. Dip each leaf in a
vinaigrette or garlic mayonnaise, then gently tear the fibrous covering off
with your front teeth, working your way inward to the tender heart. Once there,
gently scoop the bristles from the middle of the heart, dip in a little butter
or lemon juice, and enjoy!
6. Throw some salmon on the grill tonight.
Australian researchers studying Canadians (go figure) found
those who ate four or more servings of fish per week were nearly one-third less
likely to develop the blood cancers leukemia, myeloma, and non-Hodgkin’s
lymphoma. Other studies show a link between eating fatty fish (salmon,
mackerel, halibut, sardines, and tuna, as well as shrimp and scallops) with a
reduced risk of endometrial cancer in women. Ah, those amazing omega-3s at it
again!
7. Cut a kiwifruit in half, then scoop out the flesh with
a spoon.
Now eat! Kiwi is a little hand grenade of cancer-fighting
antioxidants, including vitamin C, vitamin E, lutein, and copper. You can also
rub a couple of cut kiwifruit on a low-fat cut of meat as a tenderizer.
8. Sprinkle scallions over your salad.
A diet high in onions may reduce the risk of prostate cancer
50 percent. But the effects are strongest when they’re eaten raw or lightly
cooked. So try scallions, Vidalia onions, shallots, or chives for a milder
taste.
9. Serve sauerkraut.
A Finnish study found that the fermentation process involved
in making sauerkraut produces several other cancer-fighting compounds,
including ITCs, indoles, and sulforaphane. To reduce the sodium content, rinse
canned or jarred sauerkraut before eating.
10. Toast some Brazil nuts and sprinkle over your salad.
They’re a rich form of selenium, a trace mineral that
convinces cancer cells to commit suicide and helps cells repair their DNA. A
Harvard study of more than 1,000 men with prostate cancer found those with the
highest blood levels of selenium were 48 percent less likely to develop
advanced disease over 13 years than men with the lowest levels. And a dramatic
five-year study conducted at Cornell University and the University of Arizona
showed that 200 micrograms of selenium daily — the amount in two unshelled
Brazil nuts — resulted in 63 percent fewer prostate tumors, 58 percent fewer
colorectal cancers, 46 percent fewer lung malignancies, and a 39 percent
overall decrease in cancer deaths.
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