1) Fish oil & Omega-3 fatty acids –

Omega-3 fatty acids and fish oil are the most researched types of omega-3 fatty acids for their cholesterol-lowering impact on blood pressure, inflammation, and other factors. It's also possible to lower inflammation while it may have anti-inflammatory properties.

2) Spinach (100 g daily – 5 servings a week)

Spinach is one of the richest sources of many important nutrients and essential minerals. Spinach contains only 2% of saturated fat, compared to the 3.5% seen in red meat. In addition to that, spinach is very rich in beta-carotene, which has been shown to significantly decrease blood bad LDL cholesterol levels by lowering total LDL, triglycerides, and total protein. Additionally, due to its high magnesium content, calcium and iron may be an important nutrients in spinach and can reduce the risk of some cancers. If you are overweight and you want to lose weight, spinach (100 g per serving) is one of my top choices. Just add as much spinach as possible to your salad to increase the amount of fiber intake. This will help you prevent the possibility of heart attacks. However, you do not need to take this spinach-only, because there are several other fresh vegetables, fruits, and legumes, such as black beans, lentils, chickpeas, and avocado, that also contain nutrients related to cancer prevention and treatment.

3) Kale (1 cup - 100 g spinach + 100 g kale)

There is another type of vegetable, called green leafy vegetables, but they have a slightly different impact on cancer. These vegetables are the highest source of several nutrients, including carotenoids and flavonoids, and they are also very good for health, so they should become more popular. Green tea has been shown to have beneficial effects in reducing cancer risk. Another type of tea, green tea, has been shown to lower serum tumor markers in cancer patients which is especially relevant because of their relationship with insulin resistance and obesity. As a result, green tea is one of the most studied kinds of teas for a variety of cancer-related topics. You can make green tea with decaf or regular coffee in two ways: decaf, which means no caffeine; and regular, which means caffeine. There are many different varieties of green tea for each person's taste. Both options are helpful when you are looking for different flavors. So, if you do not like caffeine, then green tea is a great choice. I recommend using three cups of green tea per day to reduce the risks of diabetes, cardiovascular diseases, and cancer.

4) Blueberries (2+ 2 cups blueberries)½ cups spinach

Blueberries are a fruit known for their nutritional value. They are packed with antioxidants and several vitamins such as vitamin A and C, along with potassium. Vitamin B, however, could play an important role in cell damage, so, therefore, you should be careful about consuming too much B. Also, berries can have high amounts of sugar, so make sure to watch out while eating them. One cup of spinach + 2 cups of blueberries is all you need to eat as soon as possible after. Some studies have shown that these two types of foods can also reduce the level of certain types of hormones in the body. For example, if you do not want to get the recommended 6-8 glasses of water a day, you can try to drink these blueberry juices instead. In addition to that, you can also substitute spinach juice with lemon juice. This combination of both juices and drinks should have a lot of health benefits! Try drinking either of these at least twice a month!

5) Celery (1 celery stalk = 100 g vegetables – 4 servings/day)

Eggs are very healthy and a lot of natural nutrients are contained in eggs. Furthermore, egg whites are also very good protein products. Celery provides a large amount of vitamin A, calcium, and potassium. Moreover, celery has an enormous number of antioxidants – all of which can help fight against cancer. Moreover, even though celery leaves are quite bitter smelling and hard to digest, they can actually help improve digestion, even better than swallowing boiled eggs.

6) Walnuts (40 grams walnuts = 200 g nuts + 5 servings/week)

Protein is an integral part of a healthy diet, so adding a few walnuts to your grocery list can definitely give you extra protection from getting cancer. Protein can slow the process of aging by making cells grow slower or by preventing oxidative stress. Even though we know a lot of health benefits from protein consumption, they should certainly not be avoided. That is why a little bit of walnuts or almonds is beneficial for you. People who do not eat protein in their diets are most likely to suffer from chronic conditions such as heart problems, arthritis, osteoporosis, hair loss, and many more. So, you certainly do not want to deprive yourself of these foods in order to avoid being malnourished. Therefore, you can enjoy a few walnuts or almonds just once per week.

7) Salmon (1 pound salmon = 70 servings/week)

People often believe they can get all the necessary vitamins if they prefer seafood. But in fact, they are not always available! For example, salmon is rich in mercury, sulfur, oxygen, iodine, calcium, zinc, and protein, but it cannot deliver any vitamins. According to recent research, these are the main reasons people are affected by thyroid cancer, as well as breast cancer. Although this kind of food is not harmful, it is still recommended to be eaten as low as possible to protect yourself from illnesses. If you need more Salmon, consider getting fish cubes instead. In general, fresh and fatty wild fish is considered to be the most effective way to eat salmon. However, if you prefer canned tuna or sardines or canned cod, go with the raw salmon.

8) Raw Tomatoes(500g tomatoes = 15 servings/day)

If this tomato is not your favorite flavor, the next best thing is to add crushed roasted tomatoes as soon as possible. All the advantages of cooking tomatoes without a peel are not lost. What is really lost, however, is that the taste of tomatoes will change, and so does the nutritional value. Tomatoes are delicious, but they are also an under-consumed item. Therefore, I am a big fan of this raw tomato if you do not want to spend extra money in a supermarket, but at the same time, you should consider purchasing tomatoes prepared at home. You can prepare them by boiling, baking, or roasting. In terms of the best season for buying tomatoes, now is an excellent time. Tomatoes are abundant in nutrients, and they can protect you from diseases. I am going to talk about the importance of these vegetables so that I can inform all consumers that they need to take care.

9) Broccoli (1 broccoli stem = 20g veggies)

Broccoli is a strong veggie, and you can buy it in every country. However, broccoli has such powerful benefits for fighting cancer as its ability to promote good digestive practices and to be able to relieve nausea and indigestion – all of which are key for better digestive fitness. And although it was originally found for medical use, broccoli is also one of the most useful and nutritious vegetables for treating stomach disorders. Therefore, broccoli is one of the most nutritious ingredients to include in your menu as well as healthy snack foods. This vegetable is very good for immunity, and thus broccoli should be added to your recipes.

10) Quinoa (1 cup quinoa = 35 grams vegetables).