Add These Cancer-Fighting Foods To Your DailyDiet Now.

By LifeBuzzFeed.

Com According to a major report released in Octoberby the American Institute for Cancer Research, more than half of the estimated cancer deathsthat will occur in the United States this year are related to preventable causes.

Among these, poor dietary habits, obesityand being overweight account for 25 percent of the preventable causes of cancer — secondonly to smoking.

And while individual nutrients have been foundto demonstrate anti-cancer effects in the lab, the evidence suggests that eating multipleanti-cancer nutrients and phytochemicals (beneficial compounds in plants) together as part of ahealthful diet seems to have the most protective effect on warding off cancer (as opposed totaking individual supplements).

In other words, while no single food can guaranteethat you’ll be cancer free, eating a combination of these foods as part of an overall healthfuldiet can certainly tip the odds in your favor.

Here are five potent foods to include on aregular basis.

1.

Cruciferous veggies Broccoli, kale, cabbage, brussels sproutsand cauliflower are all cruciferous vegetables.

Several laboratory studies have suggestedthat cruciferous vegetables help control body enzymes that protect our cells against cancer.

Compounds in these vegetables called sulforaphaneshave shown the ability to stop the growth of cancer cells in the breast and other tissues,like the colon, liver, lung, and cervix.

But some research suggests that overcookingyour veggies can knock out a majority of these compounds.

To get the most out of your veggies, lightlysteam or sauté them rather than boiling them.

2.

Beans and lentils According to a study in the InternationalJournal of Cancer, women who ate beans or lentils two or more times per week had a 34percent lower risk of breast cancer than women who ate them one or fewer times per month.

Beans contain compounds called flavanols whichhave been shown to ward off various types of cancers.

Beans are also a great source of lean proteinand fiber (the kind that can help lower cholesterol!) 3.

Berries All berries have a compound called ellagicacid, particularly strawberries and raspberries.

According to the American Institute of CancerResearch, ellagic acid may help slow the growth of cancer cells by acting as an antioxidant,helping the body fight specific carcinogens.

Fresh and frozen berries both deliver thebenefits! 4.

Walnuts These tree nuts contain phytosterols, plantcompounds that may bind to estrogen and stop breast cancer cell growth according to studiesdone in mice.

In one study published in Nutrition and Cancer,mice that ate the equivalent of 2 ounces of walnuts daily had significantly slowed tumorgrowth compared to mice that didn’t have walnuts.

Walnuts are also a great source of the omega3 fatty acid ALA as well as other plant compounds like polyphenols and vitamin E, which haveadditional health benefits.

5.

Salmon The omega-3 fats in fish such as salmon, mackerel,white tuna, sardines, and herring may help fight breast cancer.

Researchers think that the positive effectcomes from the omega 3’s ability to lower body inflammation.

Over time, inflammation can increase the riskof cancer.

Eating about 4-6 ounces of high omega 3 fattyacid fish at least twice per week is recommended to get the most benefits.

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9 Health Benefits of Eating Strawberries Everydayby LifeBuzzFeed.

Com Strawberries are awesome.

A big, ripe juicy strawberry ranks right upthere as one of the most irresistible foods mother nature offers.

Not only are they delicious and refreshing,their health benefits are spectacular.

Here are nine superb benefits of eating strawberrieson a regular basis.

1.

Strawberries Help Keep You Slim Strawberries are quite high in dietary fiber,with a typical serving containing 11 percent of your daily value.

Fiber is like the Swiss army knife of nutrients;it plays an important role in a wide variety of functions.

According to the Mayo Clinic, fiber helpsnormalize bowel movements, lower cholesterol levels, control blood sugar, maintain bowelhealth and achieve a healthy weight.

The Harvard T.

H.

Chan School of Public Healthstates that fiber appears to reduce the risk of heart disease, diabetes and cardiovasculardisease.

One of the most interesting effects of fiberis that it slows down digestion, which helps you feel full longer after you eat.

Since a serving of strawberries is high infiber but low in calories (48 per serving), it's a perfect snack for anyone looking tolose weight—or for anyone craving an afternoon delight that will hold them over until dinner.

2.

Strawberries Fight Cancer A 2011 study at The Ohio State UniversityComprehensive Cancer Center discovered that consuming freeze-dried strawberry powder daily(equivalent to two ounces of actual strawberries) helped prevent pre-cancerous growths fromworsening and in many cases improved their status.

The six-month study centered around participantswho had esophageal pre-cancerous growths.

Eighty percent of the participants saw their"lesions revert to a less dangerous state" by the conclusion of the study.

This was likely due to the high amount ofantioxidants in strawberries and to their incredible amount of vitamin C.

A single servingof strawberries contains 144 percent of your daily value of vitamin C.

But strawberries' cancer-fighting propertiesdon't end there.

According to the American Institue of CancerResearch, dietary fiber "convincingly" lowers the risk of colorectal cancer, and fruitsin general "probably" lower the risk of lung, stomach, mouth, pharynx, larynx and esophaguscancer.

3.

Strawberries Prevent Heart Attacks A study from the Harvard Medical School foundthat regularly eating strawberries and blueberries greatly reduces the risk of heart attack.

The 18-year study focused on young women andtracked how often they ate certain foods.

After adjusting for various factors, researchersdiscovered that participants who ate the most strawberries and blueberries were 34 percentless likely to suffer a heart attack than participants who ate the least.

Also, there seemed to be no big differencebetween those who downed tons of strawberries and those who ate them on a fairly regularbasis.

Eating three or more serving of strawberriesor blueberries a week seemed to be the magic number in terms of receiving benefits.

"The people with heart benefits had threeor more servings of a half a cup of blueberries or strawberries each week," said Dr.

EricRimm, the study's lead researcher.

Why strawberries and blueberries? Probably due to their high concentration ofanthocyanins, chemical compounds that have been found to make blood vessels more elasticand lower blood pressure.

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Strawberries Increase Your Energy Strawberries are a great source of simplecarbohydrates, which can be turned into energy quickly.

Thus, they make an excellent choice for anafternoon or pre-workout snack.

The fruit's high fiber content helps you feelsatiated without feeling bogged down, which is exactly what you want from a snack whenyou're on the go.

Combine strawberries with a healthy fat source—suchas pistachios or peanut butter—for a supercharged snack that will keep you going strong fora long time.

5.

Strawberries Strengthen Your Vision Perhaps the most impressive nutritional aspectof strawberries is their incredible vitamin C content—a single serving contains 144percent of your daily value.

Vitamin C has great benefits for eye health(no pun intended).

Vitamin C helps your vision by reducing therisk of cataracts, promoting healthy ocular blood vessels and slowing the progressionof age-related macular degeneration.

6.

Strawberries Keep Your Blood Vessels Healthy A new study conducted at the University ofColorado, Boulder discovered that taking a vitamin C supplement daily could have bigbenefits in preventing vascular disease.

The researchers monitored the activity levelsof ET-1 in obese participants.

ET-1 is a vessel-constricting protein, andoverweight and obese adults have elevated activity of ET-1.

This makes their vessels more likely to constrictand increases their risk of vascular disease.

Exercise has long been known as one way toreduce ET-1 activity.

However, researchers found that participantswho took a daily vitamin C supplement (500 mg/day) reduced their vessel constrictionas much as participants who began walking for exercise.

Although the study was small and exerciseis certainly still the better overall option, the results bode well for vitamin C's abilityto promote optimal blood vessel health.

7.

Strawberries Help Repair Your Body The vitamin C in strawberries is importantfor growing and repairing tissue all over the body.

According to the University of Maryland MedicalCenter, vitamin C helps heal wounds and maintain healthy bones and teeth.

It also supports the production of collagen,which is needed to make cartilage, ligaments, tendons, blood vessels and skin.

Consuming vitamin C on a regular basis mighthave a beneficial effect in recovering from demanding exercise.

A two-week study found that participants whoconsumed 400 mg of vitamin C daily (a serving of strawberries contains 90 mg) experiencedimproved muscle function and decreased muscle soreness following exercise.

8.

Strawberries Lower Your Bad Cholesterol A 2014 joint-study between Italian and Spanishuniversities discovered that strawberries have some powerful effects on cholesterol.

A team of healthy volunteers consumed a littleover a pound of strawberries (equivalent to about three servings) every day for a monthto see how it affected their cholesterol.

By the end of the month, participants' levelsof bad cholesterol were significantly reduced.

9.

Strawberries Keep Your Brain Young A 2012 study at Brigham and Women's Hospitalfound that regularly consuming berries can help you fight off the mental decline thattypically accompanies old age.

The multi-decade study discovered that participantswho regularly consumed berries delayed their memory decline by an average of two and ahalf years.

Researchers at the Human Nutrition ResearchCenter on Aging at Tufts University recently conducted a systematic review that lookedat the impact berries have on brain health.

They discovered that regularly consuming berrieshad multiple benefits, including reduced brain inflammation and improved cognition.

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