veryone knows that smoking is a major risk factor for lung cancer, but it is now becoming clear that diet can impact lung cancer risk, as well. Researchers in Spain have found that eating just one serving of a leafy green vegetable per day can cut your risk of lung cancer by 50% when compared to eating leafy greens less than five times a week. The study, published in the journal Nutrition, found this inverse association between vegetable intake and lung cancer to be true regardless of age, sex or smoking status.
These protective effects are thought to come from the high concentration of vitamin A (in the form of carotenes), vitamin C and flavonoids that are found in green vegetables. Spinach, broccoli, cabbage, Brussels sprouts, turnip greens, kale, chard and dark green lettuces are all good examples of leafy green vegetables. Tomatoes, green beans and tomatoes were found to be less protective than the greens but were still beneficial.
A serving of leafy greens is considered to be one cup of raw lettuce, kale or spinach leaves; a half cup of cooked spinach, turnip greens, kale or chard; and a half cup of cut raw or cooked broccoli, cabbage or Brussels sprouts. Try to eat a variety of these healthful vegetables every day and don’t be afraid of eating more than one serving a day. Leafy green vegetables not only guard against this most widespread type of cancer, but they also protect against skin cancer and help build bone strength. The best way to lower lung cancer risk, of course, is to quit smoking and avoid second-hand smoke. Second to that, though, eating your veggies daily offers significant protection, too.
Strawberries
trawberries are the most popular berries in the United States. They not only offer incredible flavor, they are also bursting with nutrients.
Strawberries, like all berries, are very high in antioxidants. Aside from the antioxidant vitamin C, strawberries also contain a phytonutrient called ellagic acid. Ellagic acid may help lower cholesterol levels and, in turn, help prevent heart disease, and is believed to help fight off carcinogens in the body, which may help reduce the risk of certain cancers, especially those that are estrogen-related. Strawberries also contain anthocyanins, the deep red-purple pigments that give berries their color. Anthocyanins act as potent antioxidants to inhibit LDL cholesterol oxidation, which in turn helps to prevent heart attacks and strokes. Quercetin, another antioxidant found in strawberries, may reduce the growth and proliferation of cancer cells. It also appears that the quercetin in strawberries helps protect against Alzheimer’s disease. Both anthocyanins and quercetin have anti-inflammatory properties that help reduce inflammation in the 
joints of arthritis sufferers, in the mucous membranes of allergy sufferers, and inside arteries. These ruby berries also contain folate, which may help reduce the risks of birth defects and cardiovascular disease. Strawberries are an excellent fruit for diabetics since they seem to help regulate blood sugar levels, especially when they are eaten after a meal that contains starchy carbohydrates.
A half-cup serving of about 5 medium berries contains just 25 calories, 2 grams of fiber and about 80% of your daily value of vitamin C.
Strawberries taste the best when they are locally grown and in season. In California, the season starts in late winter and lasts until late summer/early fall. Check the produce tag to see where your strawberries are grown and then look for plump, bright red berries. Use your nose to sniff out their sweet fragrance—the best test for finding tasty strawberries. Make sure there are no crushed or moldy berries lurking at the bottom of the package, too. Once you get them home, do not wash them until just before you eat them, since the water will draw the moisture out of the fruit and cause them to spoil quickly. Pick out any soft or bruised fruit for immediate consumption and blot the rest dry with a paper towel. You can return them to their original packaging with a fresh paper towel on the bottom, or spread them in a shallow dish, cover them with paper towels, and wrap the whole thing in plastic wrap. Store them in the refrigerator.
To prepare strawberries, first rinse the fruit under cold running water. Use the tip of a paring knife to hull them by cutting around the green caps, called the calyx, and dig out the white core attached to the leaves. Always wash before hulling to prevent excess water absorption. Strawberries can be eaten raw, tossed in salads, blended in beverages, and cooked in sauces and soups. Pair them with milk, yogurt, cottage cheese, chocolate, mint, red wine, other berries and oranges. This month, try my recipes for Summer Berry Delight and Mahi Mahi with Strawberry & Avocado Salsa.
