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Several commonly used culinary herbs have been identified by the National Cancer Institute as possessing compounds that protect us against cancer. These “defensive” herbs include those belonging to the onion, ginger, mint, and parsley families, as well as flax. Use them regularly to flavor soups, stews, sauces, dips, salad dressings, entr??es, vegetables, and stir-fry dishes.

They contain a diversity of active phytochemicals (such as flavonoids, terpenoids, phthalides, and sulfur compounds) that can produce a serious punch, combating the proliferation of cancer cells.

Garlic and Onions

A recent study revealed that the risk of prostate cancer was 44 percent lower in those using garlic more than once per week. In China persons with the highest intake of garlic, onions, and leeks had a risk of stomach cancer that was 40 percent lower than that of those with the lowest intake. In the Iowa Woman’s Health Study the highest consumption of garlic was associated with a 32 percent reduced risk of colon cancer.
The antitumor property of garlic is a result of its diverse content of organic sulfides, as well as other health-promoting compounds such as flavonoids, phenolic acids, phytosterols, and saponins. Garlic’s inhibition of tumor growth seems to be effective only when the tumor is small. More research is needed to determine the exact quantity of garlic needed to minimize cancer risk.
Studies in Greece have shown that a high consumption of onions, garlic, and other allium (bulbous) herbs protects against stomach cancer. A Dutch scientific investigation also revealed that stomach cancer occurrence in those consuming at least one half an onion a day was about 50 percent lower than in persons consuming no onions.

Turmeric and Ginger

Turmeric offers a rich yellow color when added to foods such as rice and tofu dishes. It also flavors soups. Turmeric’s beautiful hue comes from curcumin, a bright-yellow phenolic pigment that’s an even more powerful antioxidant than vitamin E. Curcumin boasts the ability to suppress the growth of certain cancers in the stomach, breast, colon, lung, and skin.
Dried ginger root offers a rich package of gingerols-phenolic antioxidants that possess pronounced anti-inflammatory activity-that inhibit various cancers. Ginger also contains curcumin, which assists in the elimination of cancer-causing substances from the body. A teaspoon of ginger powder every day is a useful and safe addition to any diet. Pieces of ginger can be added to fruit salads, muffins, and other bakery products.

Flaxseed

Flaxseed flour is finding its way into more and more breads, cereals, and bakery products. It not only contributes a pleasant nutty flavor but increases the nutritional and health benefits of the final product. Some people enjoy a teaspoon or two of flaxseed flour or ground flaxseeds sprinkled on their morning cereal.
Animal studies have shown that flaxseed in the diet can reduce the incidence of breast tumors by 40 percent, and the tumor size of chemically induced cancers by about 50 percent. The cancer-protective properties of flaxseed are believed to result from their very high level of lignans.
Lignan metabolites bind to estrogen receptors and thereby inhibit the growth of estrogen-stimulated breast cancers.

Members of the Parsley Family

Cilantro is a great addition to any tomato and lettuce salad, while ground cumin seed brings zest in the preparation of hummus. A sprig of parsley adds color and flavor to soups or vegetable dishes. Fennel finds value in vegetable preparations, while dill is used with success to flavor cucumbers and potato salad. Caraway seeds pep up bakery products and stewed fruits, while coriander seed adds richness to curry powders and pickles.
Parsley family herbs provide a good source of phthalides, coumarins, terpenoids, polyacetylenes, and other phytochemicals-many of which have cancer-preventive properties. These beneficial substances block metabolic pathways associated with the development of cancer, or induce enzymes that help metabolize and eliminate carcinogens.

Mints and Ginseng

Terpenoids, the compounds responsible for the flavors of mints (basil, oregano, thyme, rosemary, sage, spearmint) and other common herbs, suppress the growth of tumors and decrease the number of tumors produced. For example, rosemary and sage are rich in ursolic acid and a variety of diterpenoids that inhibit cancer cells from growing.
In a large study in Korea, the incidence of human cancer was seen to steadily decrease within the length of time Asian ginseng was used. Those who had taken ginseng for one year had 36 percent less cancer than nonusers, while those who used ginseng for five or more years enjoyed 69 percent less cancer. In addition, those who’d eaten ginseng less than 50 times in their life had 45 percent less cancer, while those who’d used ginseng more than 500 times in their life boasted 72 percent less cancer! Ginseng extract and powder were found to be more effective than fresh sliced ginseng or ginseng tea in reducing the risk of cancer.
Clearly, how we season our food influences our health. An excess of salt and high-fat dressings may tickle our taste buds, but they also increase our risk of cardiovascular disease. Culinary herbs bring the same satisfaction while providing a measure of protection against our most dangerous foe. From Healthy.net

Eat a fibre rich breakfast such as oatmeal, whole grain porridge, fruit. Read nutrition labels to choose cereals with 5 grams or more of fibre per serving. Oat bran and rice bran are the most effective. Switch to whole grains.

Eat legumes (beans) at least three times a week. Try bean soup, cold bean salad, hummus sandwiches, black bean dip, toasted soy beans as snacks. Soy protein is especially effective, so be sure to include plenty. Even soymilk, tofu and textured soy protein are good.

Eat five servings of fruits and vegetables every day. One at breakfast, one veggie (e.g. carrot sticks, tomato slices) and one fruit (e.g. orange sections, apple) at lunch, and one salad and one cooked vegetable at dinner … that makes an easy five! Choose whole fruit, skin included, instead of juice. Juice is the fruit with all the fiber removed.

Eat garlic. Cooked or raw garlic both contain compounds that help lower your liver’s production of cholesterol. Other good foods include raw onion, salmon, olive oil, almonds, walnuts, avocados (the latter five are all high in fat but most of it is monounsaturated fat which helps to improve cholesterol).

Eat plenty of foods that contain the natural antioxidants, vitamins C and E: These do…Sweet red and green peppers, melons, sunflower seeds, walnuts,strawberries, papaya, almonds, peanuts, oranges, grapefruit juice, wheat germ, soybeans, broccoli and Brussels sprouts.

Breakfast is the most important meal of the day - doctors don’t say this without a reason! Like fuel is needed for a vehicle to move, breakfast is needed by the body to get energy and perform well. Be it kids, youngsters, adults or old people, everyone needs breakfast to start the day on a healthy note. You don’t have to prepare something special in the morning. A glass of milk with cereals and a fruit or a thick smoothie of some fruits and milk is a good breakfast. If you have the time to cut fruits and also have some sprouts, it makes up for a very healthy breakfast.

You might argue by saying that even though you never take breakfast, you are able to go and work till lunch. Of course, you get your energy from regular cups of coffee and tea till something solid and healthy goes down your throat. This will affect you in the long run very badly as you are consuming unhealthy calories. Maybe you never tried having breakfast before. Start with some milk and cereals and watch your productivity increase like never before! Check out the health benefits of breakfast.

* Improves concentration and results in better memory. This leads to a better start of the day and leads to improved performance.
* Those who had breakfast on a regular breakfast were found to have an adequate balance of nutrients and minerals in their body as compared to those who did not have breakfast.
* If you are thinking skipping breakfast will make you slim, think again! Research indicates that those who skip breakfast are likely to become overweight with time due to extreme hunger later in the day.
* Making the breakfast an excuse to meet up the family in the morning is a great way to bond and also have breakfast with some doses of laughter! It is a great way to start the day and you can be sure your day will turn out to be better than what you expect.
* Those who have breakfast tend to fall less sick as compared to those who skip breakfast. This is because the body is energetic, stronger and more immune to diseases and infections.
* Just having a fruit and some milk in the morning is good enough even if you don’t have the time to prepare a better breakfast. Choose from eggs, last night’s dinner, pizza without fat, etc. as quick breakfast for the morning.