This is a good source of potassium, magnesium, Vitamin E & fibre. It’s Vitamin C content is twice that of an orange.

Apple : An apple a day keeps the doctor away?

Although an apple has a low Vitamin C content, it has antioxidants & flavonoids which enhances the activity of Vitamin C thereby helping to lower the risks of colon cancer, heart attach & stroke.

Strawberry : Protective Fruit

Strawberries have the highest total antioxidant power among major fruits & protect the body from cancer causing, blood vessels clogging free radicals.

Orange : Sweetest medicine

Taking 2 –4 oranges a day may help keep colds away, lower cholesterol, prevent & dissolve kidney stones as well as lessen the risk of colon cancer.

Watermelon : Coolest Thirst Quencher

Composed of 92% water, it is also packed with a giant dose of glutathione which helps boost our immune system. They are also a key source of lycopene – the cancer fighting oxidant. Other nutrients found in watermelon are Vitamin C & Potassium.

Guava & Papaya : Top awards for Vitamin C

They are the clear winners for their high Vitamin C content. Guava is also rich in fibre which helps prevent constipation. Papaya is rich in carotene, this is good for your eyes.

BROCCOLI

How it combats cancer: Research has revealed that a chemical component called indole-3-carbinol can combat breast cancer by converting a cancer-promoting estrogen into a more protective riety. The phytochemical sulforaphane raises the levels of certain cancer-fighting enzymes that defend the body from cigarette smoke, fumes, pesticides & other known carcinogens.

Diet tips: Broccoli leaves actually contain more beta-carotene (i.e. pre-Vitamin A) than the florets - use leaves in purees, soups, stir-fries. To preserve broccoli’s valuable nutrients, steam or microwave, being careful not to overcook. Avoid garnishing broccoli with fatty cheeses and creams instead,squeeze on some lemon juice or sprinkle with toasted bread crumbs.

PAPAYA

How it combats cancer: Its plentiful store of vitamin C works as an antioxidant and may also reduce absorption of cancer-causing nitrosamines from the soil or processed foods. Papaya contains folacin (also known as folic acid), which has been shown to minimize cervical ysplasia and certain cancers.

Diet tips: Choose papayas that are at least half yellow in the store - fully green ones were probably picked too soon and won’t ripen properly. You can serve papaya in fruit salad, add it to a garlic-and-spinach pasta mixture, or just eat it on its own, letting the juice dribble down your arm.

GARLIC

How it combats cancer: Garlic’s immune-enhancing allium compounds block carcinogens from entering cells and slow tumor development. Diallyl sulfide, a component of garlic oil, has also been shown to render carcinogens in the liver inactive. Studies have linked garlic - as well as onions, leeks, and chives - to lower risk of stomach and colon cancer.

Diet tips: Add raw garlic to salads, use it fresh in marinades and sauces;

rub freshly cut garlic around the insides of salad bowls and over chicken

and fish fillets. Avoid dried or powdered garlic, which is less

concentrated - and less effective

KALE

How it combats cancer: Research has shown that indoles, nitrogen compounds found in kale and other leafy greens, may help stop the conversion of certain lesions to cancerous cells in estrogen-sensitive tissues. In addition, isothiocyanates, phytochemicals found in kale, are thought to suppress tumor growth and block cancer-causing substances from reaching their targets.

Diet tips: A cruciferous vegetable, kale requires quick cooking - blanching or steaming - to preserve its nutrients. When you’re done, save the nutrient-rich cooking liquid for soups or sauces. You can also use whole large leaves to wrap fillings or to layer in lasagna.

SWEET POTATO

How it combats cancer: This nutrient-dense food contains many anticancer properties. It’s loaded with beta-carotene, which may protect DNA in the cell nucleus from cancer-causing chemicals outside the nuclear membrane.

Diet tips: Go for freshness when picking potatoes - canned arieties contain less beta-carotene and vitamins C and B. Naturally sweet and creamy, mashed sweet potatoes can be enhanced with a little apple juice. Or whip the cooked tubers with orange zest or orange juice and season with cinnamon,nutmeg, and ginger.

GRAPEFRUIT

How it combats cancer: Grapefruits, like oranges and other citrus fruits,contain monoterpenes, believed to help prevent cancer by sweeping carcinogens out of the body. Some studies show that grapefruit can inhibit the proliferation of breast-cancer cells in vitro. It also contains vitamin C, beta-carotene, and folic acid.

Diet tips: Grapefruit can be sweetened with brown sugar or a drizzle of maple syrup or honey; vanilla extract, fresh mint, and almonds also accent the fruit’s flavor. Grapefruit juice will give you the antioxidants and phytochemicals that fight cancer, but it’s missing the fiber that fresh,whole grapefruit offers.

AVOCADO

How it combats cancer: Avocados are rich in glutathione, a powerful antioxidant that attacks free radicals in the body by blocking intestinal absorption of certain fats. Ounce for ounce, avocados also supply 60 percent more potassium than bananas and are a strong source of beta-carotene.

Diet tips: Store avocados at room temperature until they soften. If you don’t eat the fruit immediately after cutting, sprinkle on some lemon or lime juice to keep it from darkening. Add chunks or slices to salads and sandwiches or spread mashed avocado on bread.

SEAWEED

How they combat cancer: Seaweed and other sea vegetables contain beta-carotene, protein, vitamin B12, fiber, and chlorophyll, as well as chlorophylones - important fatty acids that may help in the fight against breast cancer. Also, many sea vegetables have high concentrations of the minerals potassium, calcium, magnesium, iron, and iodine.

Diet tips: Sea vegetables come fresh, dried, or powdered. Both the Japanese & the Irish regularly use them as flavorings for broths & soups,stir-fried over rice, or as a wrap for fish and other seafood. Varieties such as dulce, wakame, kombu, and hijiki even appear in pancakes,salads,puddings, and sandwiches.

TOFU

How it combats cancer: Soy contains several types of phytoestrogens -weak, nonsteroidal estrogens that could help prevent both breast and prostate cancer by blocking and suppressing cancerous changes. Genistein,one type of phytoestrogen, also lowers breast-cancer risk by inhibiting the growth of epithelial cells & new blood vessels that tumors require to flourish.

Diet tips: Tofu is made by coagulating the protein in soybeans - much the way cheese is produced. While bland on its own, tofu absorbs other flavors when cooked, making it perfect for stir-fries, dips, spreads,shakes, even cheesecake. It’s also a good high-protein substitute for meat, whole milk & mayonnaise.

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Research has found that people who generally live longer do so partly because of good habits. Here, Dr Vernon Coleman and others provide some of the following good habits for longevity.

1. Laugh & fun, don’t be gloomy
2. Let bygones be bygones. Dwelling on the past inflicts unnecessary stress.
3. Early to bed, early to rise, is healthy & wise
4. Stay lean, being just 30% overweight is bad.
5. Keep learning, reading & socializing – an alert & active mind keeps brain cells healthy.
6. Keep working, doing something you like. Don’t retire, it slows down your body.
7. Be the boss of your own life. Letting others push you around produces stress.
8. Too many pills ruin your body, take just what you need.
9. Constantly alternating between weight gain & loss is bad
10. Exercise, quit smoking and eat less fatty foods
11. Do not worry about health & death, just get on with your life and enjoy it.