Time is running out for those who enjoy getting fresh fruits and vegetables
from your local farmers’ market or farm-stand, but that’s okay, you’ll still be
able to get to a grocery store or supermarket.

And if you enjoy shopping for fresh produce make sure to get the produce
that’ll help lower cancer risks.

What produce is that, you ask?
Just look below for the answers.

a) Onions-
At least 80% of your body’s cancer-fighting immune cells are produced
in your intestines–and onions fuel their growth.
To lower your risk by 50% or more, try to eat 1/3 cup of raw or cooked onions
daily. It’s the sulfur compounds in onions that provide the protection.
Not a fan of onions? Get the same benefits from shallots, leeks, scallions
or garlic.
b) Corn-
As the summer winds down, try and get some corn on cob and freeze it.
Researchers say that 1 to 3 cups of corn a week can reduce your odds of
getting cancer by 45%. The lutein in corn, (a yellowish pigment) encourage
cells to grow and divide normally.
Also get the same benefits from a bowl of brown rice 1 to 2 times a week.
c) Dried Fruit-
If your farm stand or farmers’ market sells dried fruit, good for you, if not,
head to your local grocery store and buy some raisins, dried cherries, dates
and cranberries. Eating 1/2 cup of dried fruit a day, will reduce your risk of
female cancers as much as 30%. Dried fruit is rich in 2 nutrients, boron and
vitamin K, that help shield cells in the breasts, uterus and ovaries from
carcinogens.
d) Edamame-
Want to reduce your odds of ever getting cancer?
Eat some edamame each day and reduce your odds by 20%.
Doctors say this may explain why the women of some Japanese countries
have way lower cancer rates than women in other countries.
The crunchy green soybeans are rich in isoflavones, compounds that encourage
suspicious cells to self-destruct. And if you tire of eating edamame, eat tofu
and drink soy milk, both of which also help lower your odds of getting certain cancers.
e) Raw Vegetables-
If you enjoy stir-fried vegetables, continue to eat them, but make sure to have some
salad or cut up fresh veggies 1 to 3 times a week.
Raw veggies contain up to 55% more vitamin C than cooked vegetables do and vitamin
C helps your liver flush out cancer-causing toxins.
So, now that you know what fruits and vegetables will help lower your cancer risk,
it’s time to put those ingredients together and make a tasty salad, a “stay-free cancer-free
salad.”

The Salad: Sweet Corn and Edamame Salad.
Ingredients:
6 Tbs. of extra-virgin olive oil
2 Tbs. of lime juice
2 tsp. of honey mustard
2 tsp. of dark honey
2 large red onions, cut into wedges
1 cup of fresh or frozen corn kernels
1 cup of fresh or frozen edamame
1 bell pepper, (yellow, green or red) cut into matchsticks
1 green or red apple, cut into matchsticks
8 cups of mixed salad greens
fresh chives 2 Tbs.
For the dressing, combine 5 Tbs. of olive oil with lime juice, honey
mustard and honey. In a skillet, heat remaining oil over medium heat.
Add the onions, cook; stirring occasionally, until almost tender.
In another bowl, toss onions with corn, edamame, pepper and apple.
Drizzle with the dressing; toss lightly. Place some greens on 4 to 5 plates;
top with the vegetable mixture and garnish with chives.

Sources:
* Rosalia Reynoso-Camacho, Ph.D.
* Canadian Researchers
* University of Illinois, Research Dept.
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