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Cancer-fighting vegetables and fruits

The pigments and other chemicals that give plant foods their bright colors also seem to contribute to their cancer fighting properties. Nutritionists now agree with the age-old urging of mothers and advise people to eat at least three different-colored vegetables and two different fruits daily. Choose from among the dark yellow, orange, and red fruits and vegetables. Include one serving of citrus a day, and strive to have cruciferous vegetable. the members of the cruciferous (or cabbage) family include bok choy, broccoli, brussels sprouts, cabbage, cauliflower, collards, kale, kohlrabi, mustard greens, rutabagas, and turnips.

Most fruits and vegetables have more than one cancer-fighting benefit. Broccoli, for example, contains beta carotene, vitamin C, fiber, as well as the phytochemicals found in the vegetables of the cruciferous family. This is why nutritionists recommend a variety of foods instead of supplements as your first line of defense. Here are some of the fruits and vegetables superstars:

Best vitamin C

Citrus fruits, strawberries, cantaloupe, kiwi, mango, broccoli, brussels sprouts, cauliflower, peppers, and potatoes.

 

Best beta carotene

Sweet potatoes, carrots, squash, cantaloupe, pumpkin, broccoli, red peppers, apricots, mangoes, papaya, and kale.

 

Best fiber

Corn, pears, broccoli, brussels sprouts, potatoes (with skin on), carrots, apples, berries, figs, prunes, peas, and Swiss chard.

 

Best folate

Green leafy vegetables, spinach, orange juice, broccoli, avocado, asparagus, and brussels sprouts.

     
     

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