4. Garlic
Several studies show an association between increased intake of garlic and reduced risk of certain cancers, including cancers of the stomach, colon, oesophagus, pancreas and breast.
According to the National Cancer Institute, an analysis of data from seven populations showed that the higher the amount of raw and cooked garlic consumed, the lower the risk of stomach and colorectal cancer. Lab studies show that garlic compounds help with DNA repair, slow the growth of cancer cells, and decrease inflammation. Each clove of garlic is packed with a variety of phytochemicals like flavonoids that are also found in blueberries and well-studied for their anti-cancer properties.
The World Health Organization’s guidelines for general health promotion for adults is a daily dose of two to five grams of fresh garlic (approximately one clove) or 0.4 to 1.2 g of dried garlic powder. Garlic is a great way to flavour your dishes. Add some to soup or stews, salad dressing, and meat and vegetable dishes.
