 According to The World Cancer Research Fund, eating certain fruits and vegetables could lower your risk of cancer. They have compiled a list of 20 "Superfoods" which all contain health-enhancing qualities. These boost the body's natural functions such as digestion, immune system and bone strength, and some believe, offer protection against cancer. Red and orange peppers Peppers are an excellent source of vitamin C - half a red pepper provides all the vitamin C you need in one day. They're also useful sources of flavonoids and beta-carotene - both might help oppose free radical damage that can lead to cancer. Kiwi fruit The tangy yet sweet kiwi fruit is a great source of vitamin C - even better than an orange when compared in weight. It contains vitamin K, potassium and magnesium. Brazil nuts These are rich in the mineral selenium, which has antioxidant effects that may help protect against cancer. A few should be enough to meet your daily selenium needs, and most of us in the UK have low intakes. Selenium can also help to keep the immune system strong. Tomatoes The rosy red colour of tomatoes is due to the mighty antioxidant lycopene. Some research has linked eating plenty of tomatoes - especially cooked canned, pastes and sauces - with a reduced risk of heart disease and cancer, (in particular, prostate cancer). Tomatoes are a source of vitamins C and E, flavonoids and potassium, which may help regulate blood pressure. Broccoli This cruciferous vegetable is notable for its sulphoraphane content, a phytochemical shown to activate enzymes which may destroy cancer-causing chemicals. It's also good for folic acid, vitamin C and other antioxidants. Enjoy raw or briefly steam or stir-fry. Onions Onions contain allium compounds that have been linked to a reduced risk of some cancers. They are rich in a phytochemical called quercetin (especially red onions) which is a strong antioxidant. They may also help improve circulation and to regulate blood pressure. Sweet potatoes A nutrient-packed change to ordinary potatoes. They contain more of the carotenoid antioxidants alpha and beta-carotene - which make their flesh orange - as well as vitamin E. The cooking process helps the body absorb more carotenoids. Boil, mash, add to casseroles or soup. Mangoes Mangoes are bursting with antioxidants thanks to their high vitamin C content. They also contain vitamin E and carotenoids. Enjoy in fruit salads, smoothies, sorbets, juices, or add to salsa. Carrots These root vegetables are one of the best sources of the antioxidant beta-carotene. The body can also convert betacarotene to vitamin A which is needed for healthy skin, to strengthen the immune system and for night vision - carrots do help you to see in the dark after all! Strawberries Strawberries pack a powerful antioxidant punch thanks to their vitamin C and flavonoid content. But their secret weapon could be a phytochemical called ellagic acid, which some studies have shown can help inhibit the growth of cancerous cells. Watercress Once a natural health remedy, watercress is brimming with beneficial B vitamins and minerals such as iron and calcium. It's a good source of the antioxidant vitamin C, flavonoids, beta-carotene and glucosinolates which are believed to have a range of possible anti-cancer effects. It contains vitamin E. Salmon Like all oily fish, salmon can be a good source of omega-3 fats. Best known for their beneficial effects on the heart, these fats might also help prevent cancer by enhancing the immune system. Salmon is a good source of selenium too. Aim to eat a portion or two of oily fish each week - others are sardines, mackerel or trout. Sunflower seeds Sunflower seeds are richest in the powerful antioxidant vitamin E. Mix with pumpkin seeds for a healthy blend of beneficial omega-6 and omega-3 fats. Sprinkle on cereal, salads, rice dishes, or eat as a snack. Brussel sprouts Love them or hate them, they're definitely good for you. The distinctive taste and smell of sprouts is, in fact, caused by a phytochemical called sinigrin. A serving of about nine sprouts provides plenty of the antioxidant vitamin C and good levels of folic acid. Virgin olive oil Part of the health-giving Mediterranean diet, virgin olive oil - particularly extra virgin - contains phenolic antioxidants, vitamin E and monounsaturated fats that do not raise blood cholesterol. Like all oils, it's high in calories, so use sparingly. Cabbage This belongs to the same brassica family as sprouts, broccoli, and watercress, so it is bursting with the same type of goodness. It also provides good levels of vitamin C and folic acid. Some studies link eating lots of brassicas with a reduced risk of cancer, especially of the digestive tract. Enjoy in salads, or steam or braise to retain nutrients. Wholegrain bread A good source of bowel-regulating fibre, phytochemicals, energy-releasing B vitamins and vital minerals. Unrefined `wholefoods' such as brown rice, wholegrain bread and cereals are believed to help reduce risk of bowel cancer. Garlic A long-standing natural medicine, studies suggest garlic might also help to reduce our cancer risk. It's pungent, active `ingredients' are phytochemicals called allylic sulphides. These act as antioxidants which might help to ward off cell damage. Oranges Think oranges, and you think vitamin C, but that's not all. Oranges are also a good source of fibre and folic acid. Many of the health benefits can also be enjoyed in the form of a drink: a glass of pure orange juice can count as one of your five portions of vegetables and fruits a day. Spinach Popeye's favourite vegetable packs a wallop with its folic acid (good for healthy blood, nerves, circulation and pregnancy) and vitamin C. Leafy greens such as spinach, cabbage and spring greens, are a source of carotenoids and, when eaten regularly, might help reduce risk of heart disease and cancer. * Information from World Cancer Research Fund. See their website at www.wcrf-uk.org or call 020 7343 4200. Or go to Cancer Research UK's website at:
www.cancer researchuk.org/aboutcancer/reducingyour risk/diet
Call 020 7009 8820. Page 2: Science of superfoods | 
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