【视频欣赏】

【背景介绍】

西谚有云：一日一苹果，医生远离我。适当的食物确有致病、防病之功效，例如蛋白质、锌、维生素C和E，这些营养都有助于巩固我们的免疫系统。

【Transcript】

You don’t need supplements to prevent cancer — look to 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
Macadamia nuts

Step 1: Pick some blackberries（多吃黑莓）
Pick up some blackberries; they contain twice the antioxidant content of blueberries. Strawberries, cranberries, and raspberries are cancer-fighters, too.

Step 2: Spice up your life（多吃调味品，包括咖喱，生姜和桂皮）
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（多吃甘蓝）
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: Eat & drink your greens（多吃绿色蔬菜，喝茶）
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 asparagus（芦笋也是抗癌的蔬菜之一）
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（坚果也是上好的选择）
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: Order the fish（偶尔吃吃鱼，对身体也是有益的）
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: Reek of garlic（吃蒜也是对身体有好处的）
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: Don't fear fungus（不要害怕吃菌类食物）
Consume more Asian mushrooms — in lab tests, shitakes repressed cancer cell growth. Also try maitake, zhu ling, enoki, and red reishi mushrooms.

Step 10: Eat an apple a day（每天吃一个苹果）
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: Fill up on flax（最后，不要忘了在食谱上加上亚麻仁）
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.

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.