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1. Broccoli and Other Cruciferous Vegetables
- Examples: Broccoli, cauliflower, Brussels sprouts, kale
- Why They’re Anti-Cancer: Cruciferous vegetables contain sulforaphane, a compound that helps detoxify carcinogens and reduce cancer cell growth.
- How to Eat: Steam lightly, stir-fry, or add to salads to preserve their nutrients.
2. Berries
- Examples: Blueberries, strawberries, raspberries, blackberries
- Why They’re Anti-Cancer: Packed with antioxidants like anthocyanins and vitamin C, berries help neutralize free radicals that can damage cells and lead to cancer.
- How to Eat: Add to yogurt, oatmeal, smoothies, or enjoy as a fresh snack.
3. Garlic
- Why It’s Anti-Cancer: Garlic contains allicin and sulfur compounds that may slow tumor growth and boost the immune system.
- How to Eat: Crush or chop fresh garlic and let it sit for a few minutes before cooking to maximize its beneficial compounds.
4. Tomatoes
- Why They’re Anti-Cancer: Rich in lycopene, an antioxidant linked to reduced risk of prostate and other cancers.
- How to Eat: Cooked tomatoes (like in sauces) increase lycopene absorption, but fresh tomatoes are also beneficial.
5. Green Tea
- Why It’s Anti-Cancer: Contains catechins, powerful antioxidants that may slow cancer cell growth and reduce inflammation.
- How to Drink: Enjoy 2–3 cups of freshly brewed green tea daily, without excessive sugar.
6. Turmeric
- Why It’s Anti-Cancer: Curcumin, the active compound in turmeric, has strong anti-inflammatory and antioxidant properties that may inhibit cancer development.
- How to Eat: Add turmeric to curries, soups, smoothies, or mix with black pepper to enhance absorption.
7. Nuts and Seeds
- Examples: Walnuts, almonds, flaxseeds, chia seeds
- Why They’re Anti-Cancer: High in healthy fats, fiber, and antioxidants, nuts and seeds support immune health and may reduce cancer risk.
- How to Eat: Snack on a handful of nuts, sprinkle seeds over salads, or add to smoothies.
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