Broccoli contains sulforaphane, a plant compound found in cruciferous vegetables that may have potent anticancer properties. Some studies have also found that a higher intake of cruciferous vegetables like broccoli may be linked to a lower risk of colorectal cancer.
Several studies have found that eating more carrots is linked to a decreased risk of certain types of cancer. Try incorporating carrots into your diet as a healthy snack or delicious side dish just a few times per week to increase your intake and potentially reduce your risk of cancer.
Beans are high in fiber, which may be protective against colorectal cancer. Human and animal studies have found that a higher intake of beans could reduce the risk of colorectal tumors and colon cancer.
Berries are high in anthocyanins, plant pigments that have antioxidant properties and may be associated with a reduced risk of cancer. Berries are high in antioxidants such as anthocyanins, which may protect cells from free radical damage. Berries may improve blood sugar and insulin response when consumed with high-carb foods or when included in smoothies.
Cinnamon is well-known for its health benefits, including its ability to reduce blood sugar and ease inflammation. Test-tube and animal studies have found that cinnamon extract may have anticancer properties and may help decrease the growth and spread of tumors.
Eating nuts may help reduce risk factors for many chronic diseases, including heart disease and diabetes. Pistachio nuts appear to have beneficial effects on heart disease risk factors when eaten in high quantities of more than one ounce (28 grams) per day.
Extra virgin olive oil has numerous benefits for heart health. It lowers blood pressure, protects “bad” LDL cholesterol particles from oxidation and improves the function of blood vessels. Consuming olive oil does not appear to increase the likelihood of weight gain. Moderate intake may even aid weight loss.
Turmeric is a spice well-known for its health-promoting properties. Curcumin, its active ingredient, is a chemical with anti-inflammatory, antioxidant and even anticancer effects.
Turmeric is the spice that gives curry its yellow color. It has been used in India for thousands of years as a spice and medicinal herb.
Recently, science has started to back up what Indians have known for a long time — it really does contain compounds with medicinal properties
Citrus fruits are good sources of soluble fiber, which helps lower cholesterol and aids digestion.
Here are some popular varieties of citrus fruits:
- Sweet oranges: Valencia, navel, blood orange, cara cara
- Mandarins: Satsuma, clementine, tangor, tangelo
- Limes: Persian, key lime, kaffir
- Grapefruit: White, ruby red, oroblanco
- Lemons: Eureka, Meyer
- Other kinds: Citron, sudachi, yuzu, pomelos
High in fiber as well as heart-healthy fats, flaxseed can be a healthy addition to your diet.
One tablespoon of ground flax seeds contains the following
- Calories: 37
- Protein: 1.3 grams
- Carbs: 2 grams
- Fiber: 1.9 grams
- Total fat: 3 grams
- Saturated fat: 0.3 grams
- Monounsaturated fat: 0.5 grams
- Polyunsaturated fat: 2.0 grams
- Omega-3 fatty acids: 1,597 mg
- Vitamin B1: 8% of the RDI
- Vitamin B6: 2% of the RDI
- Folate: 2% of the RDI
- Calcium: 2% of the RDI
- Iron: 2% of the RDI
- Magnesium: 7% of the RDI
- Phosphorus: 4% of the RDI
- Potassium: 2% of the RDI
Lycopene is a compound found in tomatoes that is responsible for its vibrant red color as well as its anticancer properties.
Several studies have found that an increased intake of lycopene and tomatoes could lead to a reduced risk of prostate cancer.
Garlic is a plant in the Allium (onion) family. It is closely related to onions, shallots and leeks. Each segment of a garlic bulb is called a clove. There are about 10–20 cloves in a single bulb, give or take. Garlic is low in calories and rich in vitamin C, vitamin B6 and manganese. It also contains trace amounts of various other nutrients.
Fish is high in many important nutrients, including high-quality protein, iodine and various vitamins and minerals. Fatty types of fish are also high in omega-3 fatty acids and vitamin D. Eating at least one serving of fish per week has been linked to reduced risk of heart attacks and strokes, two of the world’s biggest killers