Eat Broccoli Sprouts
Broccoli sprouts boost enzymes in the body, while detoxifying potential carcinogens. Researchers estimate that broccoli sprouts provide 10 to 100 times the power of mature broccoli to neutralize carcinogens. Doctors found that three-day-old broccoli sprouts consistently contained 20 to 50 times the amount of chemo-protective compounds found in mature broccoli heads, offering a simple, dietary means of chemically reducing cancer risk. The antioxidants found in broccoli sprouts may help boost metabolism as well as prevent several types of cancer, heart disease, macular degeneration, and stomach ulcers. They may also help reduce cholesterol levels.
Eat Spinach and Other Dark Leafy Greens
Popeye wasn’t playing around. Spinach is one of the best foods you can possibly eat. Loaded with calcium, folic acid, vitamin K, iron, vitamin C, fiber, carotenoids, lutein, and bioflavonoids, spinach is low in calories and it is a nutritional powerhouse. Other dark leafy greens like collards, Swiss chard, turnip greens, and bok choy are also excellent sources of calcium. Try adding spinach and other dark leafy greens to salads or soups, omelets or quiche, or as a replacement for iceberg or romaine lettuce on sandwiches.
Eat Kale and Other Brassica Vegetables
Loaded with cancer-fighting antioxidants and rich in calcium, kale is one of the healthiest foods in the vegetable kingdom; together with its cousin, broccoli, kale offers strong protection against cancer and other diseases. Kale and other vegetables in the Brassica family contain a potent glucosinolate phytonutrient that actually boosts your body’s detoxification enzymes, clearing potentially carcinogenic substances more quickly from your body. More common members of the prestigious Brassica family of vegetables include cabbage, broccoli, Brussels sprouts, cauliflower, collards, mustard greens, bok choy, and broccoli rabe or rapini. With so many choices, take advantage of having at least one each day of the week.
Eat Fish with Edible Bones
When you dine on fish, you’re eating a complete protein; that is, you’re getting all of the amino acids your body requires for proper nutrition. They’re also good sources for many of the B vitamins, and fattier fishes are good for getting you’re A and D vitamins. But if you want an extra helping of calcium to help maintain your skeleton, much on fish with small, soft, edible bones such as canned anchovies, sardines, chum salmon, or jack mackerel.
Sardines are packed with nutrients, including calcium, coenzyme Q10, protein, and potassium. They are particularly good sources of calcium, proving the same amount of calcium as a glass of whole milk – plus balanced amounts of vitamin D and phosphorus, needed for the effective absorption of calcium.