What you eat can have a profound effect on your odds of getting cancer, boosting or hurting your immune system, lowering your cholesterol level and decreasing your blood pressure, or improving your heart.  The five major nutrients or compounds found in fruits and vegetables as natural blocking agents against carcinogens, which help prevent cancer are:

• Phenols
• Idols
• Flavones
• Cumines
• Isothiocyanates

Best anti-cancer fruits and vegetables are:

		Apricots	Blueberries
		Broccoli	Brussels sprouts
		Cabbage	Carrots
		Cauliflower	Eggplant
		Garlic	Ginger
		Grapefruit	Grapes
		Green beans	Kale
		Lemons	Mangoes
		Oranges	Papayas
		Peaches	Persimmons
		Red onions	Radishes
		Strawberries	Soybeans
		Sweet potatoes	Tangerines

Calcium-rich fruits and vegetables are also good for fighting cancer:

• Broccoli                                                               Turnip greens
• Brussels sprouts                                              Cabbage
• Carrots                                                                Cauliflower
• Coconut                                                               Figs
• Leafy greens                                                       Kelp
• Prunes                                                                 Watercress                                                                  

Selenium-rich fruits and vegetables are good for fighting cancer:

• Asparagus                                                           Garlic
• Mushrooms                                                                             

If you are just trying to boost your immune system, you want to eat fruits and vegetables high in vitamins A, C, E, B and zinc:

Eat the following vitamin A-rich foods:

• Apricots                                                             Broccoli
• Collard greens                                                Chard
• Mustard greens                                               Beet greens
• Kale                                                                   Bok choy
• Cantaloupe                                                      Mango
• Peaches                                                           Spinach
• Carrots                                                             Sweet potato
• Red bell pepper                                              Brussels sprouts
• Peas                                                                  Tomato
• Romaine lettuce                                              Parsley
• Watermelon                                                      Acorn squash
• Papaya

Eat the following vitamin B-rich foods:

• Cremini mushrooms                                        Red bell peppers

Eat the following vitamin C-rich foods:

• Cabbage                                                             Broccoli
• Collard greens                                                  Cantaloupe
• Mustard greens                                                 Beet greens
• Turnip greens                                                    Bok choy
• Grapefruit                                                            Mango
• Peaches                                                              Spinach
• Carrots                                                                 Sweet potato
• Green beans                                                       Brussels sprouts
• Peas                                                                     Tomato
• Romaine lettuce                                                 Parsley
• Pineapple                                                            Strawberries
• Raspberries                                                        Blackberries
• Blueberries                                                          Orange
• Tangerine                                                             Sour cherries
• Rhubarb                                                                Kale
• Red, yellow and green peppers                       Beets

Eat the following vitamin E-rich foods:

• Broccoli                                                               Kiwi
• Turnip greens                                                    Spinach
• Mango                                                                 Avocado

Eat the following zinc-rich foods:

• Lima beans                               `                         Cremini mushrooms
• Summer squash                                                 Baked potato
• Peas                                                                      Spinach

Nutritionists believe that a diet rich in fiber and other cholesterol-lowing foods and supplements may help lower your bad cholesterol as much as any statin medication, as well as reduce your blood pressure.

Foods especially high in potassium, magnesium and calcium (see above) are good to improve your heart’s health:

Eat the following potassium-rich foods:

		Honeydew, cantaloupe, or watermelon	Apricots
		Prunes	Banana
		Pumpkin	Spinach
		Stewed tomatoes	Peas
		Sweet potatoes	Peaches
		Green beans	Squash – winter is best
		Potatoes

Eat the following magnesium-rich foods:

		Beans and legumes	Okra
		Broccoli	Spinach

Other good foods to help lower your blood pressure:

Specific foods for a healthy heart:

Recommended Food Portions per Day

Vegetables                                                                      8-10 4oz servings
Fruits                                                                                2-4 servings

Fruits and vegetables are rich in dietary fiber and phytochemicals. Fruit is nature’s candy.  Once you discover how delicious fruit is, you won’t be able to stop!  Vegetables are wonderful because you can cook them so many ways or simply eat them raw.