Americans eat roughly 60 percent of their diets from processed foods, 30 percent from animal products, and less than 10 percent from the good stuff—fruits and vegetables. Joel Fuhrman, M. D., nutritional researcher and author of the newly minted New York Times bestseller The Eat to Live Cookbook, is on a one-man crusade to change that. “People have to start taking charge of their own lives,” says Dr. Fuhrman. “Drugs and surgery can’t keep us healthy, but eating better will.” Here he shares the best cancer-fighting, fat-blasting foods to incorporate into your daily diet—now.
4. Raw Onions: Studies have shown a 50 percent reduction in cancer among the those who consume the most raw onions, about 1/2 cup per day.
How to eat them: Dr. Fuhrman adds a slice of red onion on every sandwich and bean burger. Eat them on top of salad or blend them then cook (just like the greens above).
5. Adzuki or Lentil Beans: Beans are the best source of carbohydrates and protein. They're low-calorie but filling, won't raise your glucose levels, and have been shown to reduce the risk of developing colon cancer. Adzukis and lentils are small and cook quickly and easily.
How to eat them: Cooked in soups or tossed on top of salads.
6. Frozen Berries: Berries are high in flavonoids which boost heart health and contain an antioxidant ellagic acid that blocks tumor formation. Frozen berries are about half the price of their fresh counterparts but generally aren't sprayed with fungicide.
How to eat them: Add to cereal or whip up in a blender with orange slices, almond milk, and dried fruit for a delicious smoothie.
7. Artichokes: They're low-calorie yet filling, packed with Vitamins C and K, and are number 7 on the USDA's list of top antioxidant-rich foods.
How to eat them: Cut the artichoke in half, cut out the heart with a small knife then steam for exactly 18 minutes ("Perfection," says Dr. Fuhrman).