the food you eat every day to pack in all the healthy nutrients you need. You will need

Berries Spices Sources of isothiocyanate Watercress Green tea Sources of folate Brazil nuts Omega-3-rich

fish Garlic Asian mushrooms Apples Flaxseed Broccoli sprouts and macadamia nuts. Step

1. Pick up some blackberries; they contain twice the antioxidant content of blueberries.

Strawberries, cranberries, and raspberries are cancer-fighters, too. Step 2. Curry lovers,

rejoice! Turmeric, the spice that gives the popular Indian dish its yellow hue, inhibits

the development of cancer. Ginger runs a close second, followed by cinnamon. Step 3. Eat

your broccoli. It contains isothiocyanate, a compound that fights several cancers. While

Brussels sprouts, cauliflower, cabbage, and arugula also have ITCs, broccoli is king because

it has a particularly potent kind called sulforaphane. Broccoli _sprouts_ have the highest concentration

of sulforaphane. Step 4. Munch on watercress and drink green tea. Both increase the amount

of cancer-fighting antioxidants in your blood, and watercress protects your DNA from changes

that can trigger cancer. Step 5. Enjoy a bunch of asparagus; it contains the B vitamin folate,

which may reduce the risk of several cancers. Other good sources of folate are orange juice,

lentils, spinach, peanuts, and broccoli. Step 6. Go nuts — as long as they're Brazil nuts.

They contain selenium, which fights cancer cells. Go for the unshelled ones, which have

more selenium. But limit yourself to one large or two small freshly-shelled nuts per day,

as too much selenium is toxic. Macadamia nuts contain almost as much selenium as Brazil

nuts. Step 7. Eat fish a few of times a week. An Italian study found that people who eat

fish twice a week reduce their risk of developing several cancers by 30% to 50%. Go with Omega-3-rich

fish like salmon, sardines, mackerel, and tuna. Step 8. Indulge in garlicky foods. Fans

of this pungent bulb have a lower risk of stomach and colon cancer because cooked garlic

inhibits cancer cells from growing. Step 9. Consume more Asian mushrooms -- in lab tests,

shitakes repressed cancer cell growth. Also try maitake, zhu ling, enoki, and red reishi

mushrooms. Step 10. An apple a day may keep the _oncologist_ away. Studies have found

that when pulverized apple skins were placed in a petri dish with colon cancer cells, the

cells' growth was inhibited by an impressive 43%. So don't peel before eating! Step 11.

Incorporate flaxseed into your diet. In a Canadian study, women diagnosed with breast

cancer who ate a daily flaxseed muffin for 40 days showed a statistically significant

reduction in the size of their tumor compared with a control group. Did you know The lowest

rates of cancer in the world are in the Japanese regions Uji and Shizuoka, where most of that

country's green tea is harvested. People in those areas drink more high quality green

tea per capita than residents of any other area of Japan.