Foods with Lycopene

Cancer is the nation's second leading cause of death, and every day it seems we learn about a new risk factor or something we need to stop doing or avoid to reduce our chances of getting this deadly disease.

But the good news is that eating the right foods can help you protect yourself against cancer. Sharon Saka, a registered dietitian in Suffern, New York, says a diet rich in fiber, vegetables, and fruits, including juices made from 100 percent fruit juice, can make a big difference in your cancer risk. Add 30 minutes of moderate activity five or more days a week and you'll reduce your cancer risk even more.

So which foods should you eat? Look for foods with phytochemicals, says Saka, which are found in beans and cruciferous vegetables like broccoli, cauliflower, cabbage, brussels sprouts, and kale. Dark green leafy vegetables like spinach, romaine lettuce, and collard greens are packed with fiber, lutein, and carotenoids, all cancer-fighting substances. Foods rich in the vitamins C, E, and A, all antioxidants themselves, can protect you from cancer by preventing the growth of free radicals in your body, so stock up on oranges, avocados, and apricots!

Here are 12 superfoods you can add to your daily diet to reduce your risk of cancer.

This fruit/vegetable is the epitome of a cancer-fighting superfood. Not only do tomatoes contain lycopene, the antioxidant phytochemical that also helps prevent heart disease, but they're a good source of vitamins A, C, and E -- all enemies of cancer-friendly free radicals.

Pile tomatoes, spinach, and peppers on top of ready-made pizza dough and top with tomato sauce and part-skim mozzarella. Pop some cherry tomatoes into your romaine lettuce salad. Stuff your sandwiches with sliced tomatoes, lettuce, and alfalfa sprouts or shredded broccoli. However you do it, find a way to add tomatoes to your daily diet.

Recommended Serving Size: 1 cup sliced tomatoes, about 32 calories 1 cup fresh spinach, about 7 calories 1/2 cup sliced green peppers, about 18 calories 1/4 cup part-skim mozzarella, about 80 calories 1 cup cherry tomatoes, about 27 calories 1 cup alfalfa sprouts, about 10 calories 1 cup broccoli slaw, about 30 calories

Cut a watermelon into bite-sized pieces for a huge dose of antioxidants, about 80 percent of your daily vitamin C, and 30 percent of your vitamin A, or beta carotene. Watermelon also contains lycopene, the famous cancer-fighting substance found in tomatoes. Plus, recent studies show that eating more fruits and vegetables leads to a lower risk of lung, oral, esophageal, and colon cancer.

Recommended Serving Size: 2 cups of watermelon, about 80 calories