greenonion 's Profile

. Broccoli

It's still true: few foods measure up to broccoli for cancer- fighting
potential. Broccoli is rich in sulforaphane, an antioxidant linked with a
reduced risk of a number of cancers, especially lung, stomach, colon and rectal
cancers. "The phytonuirients in broccoli help detoxify carcinogens found in the
environment," says Pratl. "They also have anti-inflammatory properties, and we
know that an important factor in reducing the risk of disease is to decrease
inflammation-" How to eat more: Saute broccoli florets with shallots and pine
nuts, and drizzle with lemon juice; steam broccoli rabe and toss with a
honey-mustard dressing.

. Pumpkin

It's not just for pie: pumpkin is one of the best sources of carotenoids,
antioxidants that reduce the risk of cancer. Like sweet potatoes, carrots,
butternut squash and other orange-red vegetables, pumpkin is rich in
disease-preventive beta-carotene. "And pumpkin is also one of the highest
sources of alpha-carotene, a powerful member of the carotenoid family that's
inversely related to cataract formation and boosts immunity," Pratt says. How to
eat more: Serve warm pumpkin puree with maple syrup and finely chopped pecans;
make a simple pumpkin soup with pumpkin puree, vegetable or chicken stock,
onions, black beans, cumin and cilantro.

3. Blueberries

Fragrant and sweet, blueberries are rich in amhocyanidins, compounds that
help protect the heart, and may inhibit the growth of cancer cells. Studies
suggest the blueberry anthocyanidins protect against neurodegenerative diseases
like Alzheimer's and Parkinson's, and can slow and even reverse age-related
memory loss and decline in cognitive function. How to eat more: loss fresh
blueberries with baby spinach leaves, chopped walnuts, thinly sliced red onions
and olive oil; combine chopped blueberries, diced mango, minced jalapeno peppers
and cilantro with lime juice for a tangy salsa.

4. Fish

It's a great catch in terms of heart disease. Salmon and other fatty
fish-like mackerel, lake trout, herring, sardines and tuna- are rich in omega-3
fatty acids that decrease the risk of heart attack and stroke, and may cut your
risk of death from coronary artery disease in half. Omega-3 fats also have
immune-enhancing and anti-inflammatory effects, reduce the risk of prostate and
colon cancers, and ease the symptoms of rheumatoid arthritis and some
psychiatric disorders. How to eat more: Top braised spinach with poached salmon,
chopped tomatoes and black olives; combine chopped, cooked salmon with capers,
minced onion, lemon juice and olive oil, and serve on crackers.

5. Spinach

Boost your vision and protect against cancer with spinach, one of iln-
richest dietary sources of an anlioxidant called lutein. Lutein helps protect
against heart disease and some cancers, and has been shown to reduce the risk of
cataracts and macular degeneration. Spinach is also rich in beta-carotene, which
may protect against cancer. Other lutein-rich foods include kale, collard
greens, chard and beet greens. How to eat more: Saute baby spinach, diced
tomatoes, minced garlic and red pepper flakes in olive oil; toss steamed spinach
with tamari, toasted sesame oil and sesame seeds.

^#2
6.
Tomatoes

Another reason
to eat pizza: tomatoes are loaded