Pumpkins are packed with vitamin A, which boosts bone health; fiber, which moves food through the gut and helps prevent colon cancer; and vitamin K, which provides some protection against liver and prostate cancer.
The seeds are full of phytosterols, which protect against some types of cancer and build immune function.
For a post-workout recovery smoothie that tastes like pumpkin pie, try blending together 1 cup of nonfat Greek yogurt with 3/4 cup canned pumpkin; a dash of cinnamon, nutmeg and allspice; and 1/4 to 1/2 cup skim or coconut milk.
TomatoesWhether you prefer fresh or canned, the lycopene found in tomatoes keeps cell walls thick and strong, making it hard for toxins to get in.
Serve yourself a bowl of tomato soup with a handful of pumpkin seeds on the side.
Whole GrainsNutrients, such as fiber, and antioxidants found in whole grain products, such as bread, cereals, rice, oats and pastas, lower your risk of developing certain types of cancer. Just be sure you read the labels of whole-grain products. If you see "100-percent whole grain" or "100-percent whole wheat" as the first or second ingredient, then you have a winner.
Some whole-grain favorites for overall health and cancer-prevention are oatmeal, quinoa, brown rice, barley, whole wheat breads, rye, oat bran, amaranth and buckwheat.
Perfect your nutrition to boost your performance. Sign up for a race near you.