Folate-Rich Foods

This B-complex vitamin can be found in many ‘good for you’ foods. Plus, manufacturers of cereals, pastas, and breads often fortify their products with folate.

How It Works: “The thought is that when someone has low levels of folate, it’s more likely for mutations in DNA to occur,” Stolzenberg-Solomon says. Conversely, adequate levels of folate protect against such mutations.

Cancer-Fighting Abilities: In a large-scale study, researchers evaluated the effects of folate on more than 27,000 male smokers between ages 50 and 69. Men who consumed at least the recommended daily allowance of folate -- about 400 micrograms -- cut by half their risk of developing pancreatic cancer.

How to Get It: Starting with breakfast, a glass of orange juice is high in folate; so are most cereals (check the box to see how much). For lunch, try a hearty salad with either spinach or romaine leaves. Top it with dried beans or peas for an extra boost.

Snack on a handful of peanuts or an orange. At dinner, choose asparagus or Brussels sprouts as your vegetable.
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More information: Visit WebMD’s Center Health Center