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Page 159
rence. Particularly important are antioxidant vitamins beta-carotene, C, and E, as well as the B vitamin riboflavin, which seems to help prevent cataract formation.
Smart Foods
Spinach, broccoli, carrots, apricots, and pumpkin for beta-carotene.
Citrus fruits, cantaloupe, mangoes, papayas, kale and other leafy green vegetables, and other foods rich in vitamin C.
Sunflower seeds, wheat germ, and avocados for vitamin E.
Chicken, eggs, mushrooms, low-fat milk and yogurt, and wheat germ for riboflavin.
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SMART SOURCES
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Major cancer research organizations offer a wealth of information about eating smart to help prevent and treat cancer.
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The American Institute for Cancer Research publishes a booklet called From Around the World: Menus and Recipes to Lower Cancer Risk, filled with ideas for tempting, nourishing meals. For a free copy, send a self-addressed stamped envelope (55 cents postage) to:
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American Institute for Cancer Research
1759 R St. NW
Washington, DC 20009
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The National Cancer Institute's Action Guide to Healthy Eating offers tips on building your resistance and disease-fighting power through good nutrition. It's available online at:
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rex.nci.nih.gov/nci_pub.
Colds and Flu
Although there's still no cure for the common cold, a strong immune system is the key to fighting off such viral infections and minimizing their duration. Fruits and vegetables provide the best immunity-building arsenal; make sure you get at least the USDA's recommended "five a day"preferably more.
Once you're in the grips of a full-blown cold or flu, you can eat certain foods to relieve congestion and other symptoms. But touted cold treatments, such as megadoses of vitamin C or zinc, will not zap a virus from your system; at best, they may help shorten the duration of a cold or flu by a few days. The best medicine is preventive: stock up on virus-fighting nutrients all year long, not just during cold and flu season.
Smart Foods
Fruits and vegetables rich in antioxidant vitamins and compounds, such as citrus fruit, broccoli, leafy greens, and red peppers.

 
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