You'll get the most out of this veggie's
cancer-fighting antioxidants by eating it raw; cooking onions at a high
heat significantly reduces the benefits of phytochemicals that protect
against lung and prostate cancer. Try combining chopped raw onions with
tomatoes, avocado, and jalapeño peppers for a blood sugar–friendly chip
dip. Finish with a splash of lime juice.
On the cob or off, just make sure you eat your corn cooked! A study in the Journal of Agricultural Food and Chemistry
found that the longer corn was cooked, the higher the level of
antioxidants like lutein, which combats blindness in older adults. Try
this recipe for coconut grilled corn.
Tiny but mighty, one study in the International Journal of Cancer found that daily consumption of green peas along with other legumes lowered the risk of stomach cancer. Try a brown rice risotto with lemon and green peas.
This veggie's curly green leaves are
chock full of vitamin C, an antioxidant that may reduce the risk of
heart disease by lowering levels of LDL, or "bad" cholesterol. Try one of these easy kale recipes.
Broccoli is full of cancer-fighting
antioxidants. One study found men who ate 5 servings or more per week of
cruciferous veggies (broccoli's one of them!) were half as likely to
develop bladder cancers over a 10-year period as men who rarely ate
them. Enjoy with some broccoli cheddar soup.
Red bell pepper
One medium pepper is light on calories
(only 32!) but heavy on vitamin C, providing 150 percent of your
recommended daily value and warding off atherosclerosis, which can lead
to heart disease. Try one of these recipes for stuffed peppers.
Spinach is packed with
carotenoids—antioxidants that promote healthy eyes and help prevent
macular degeneration, the leading cause of blindness in older adults.
Cooking the green helps make lutein (a carotenoid) more absorbable by
your body. Try this spinach and goat cheese omelet.
This tiny powerhouse is rich in
beta-carotene, an antioxidant that protects against lung cancer and
helps maintain healthy skin, hair, nails, gums, glands, bones, and
teeth. It's also a good source of vitamin E, which may help prevent
heart attacks, stokes, and lower the risk of death from bladder cancer.
Try this chicken, avocado, alfalfa sprouts sandwich.
These balls of antioxidants can help
detoxify cancer-causing free radicals, and with 80 percent of your daily
vitamin C in just 1/2 cup, also help fight heart disease and ward off
cataracts. Try sautéing them with a little bacon or olive oil and
mustard for a smoky kick.
Roasted or pickled, this root vegetable
contains high levels of antioxidants that fight cancer, as well as
lutein, which protects the eyes. Don't throw out those leaves! Beet
greens are the most nutritious part of the vegetable and can be cooked
like any other dark leafy green. Try one of these recipes where beets are the star.