For example, oregano and rosemary are strong antioxidants. Cilantro seems to detoxify cancer-causing compounds. Turmeric contains curcurmin, the source of the spice's bold yellow color, which decreases inflammation.
"Herbs and spices offer dual benefits for reducing cancer risk," because of what they have or don't, Collins says.
Fresh and dried herbs and spices also pep up your meals without sodium (that's good for your blood pressure) or extra calories.
Get Moving
You can't rely on healthful eating alone for cancer prevention. Exercise is a critical component.
"Physical activity also has independent effects on reducing the risk of breast cancer (both pre- and post-menopausal), colon, pancreas and endometrial cancers," says Tim Byers, M.D., M.P.H., associate director for Cancer Prevention and Control at the Colorado School of Public Health in Aurora.
Researchers haven't figured out why, Dr. Byers says, but there's evidence that being physically active reduces circulating estrogen levels, which might help reduce breast and endometrial cancers.
Aside from the cancer connection, exercise also wards off obesity, which "does increase the risk for many types of cancer," he says.
But you don't have to run marathons to reap big rewards. Simply "getting off the couch and into walking shoes helps a lot," he adds.
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