Reduce your risk for lung cancer

November is National Lung Cancer Awareness Month.  While we all know that avoiding or stopping smoking is the best prevention of this deadly disease, many of us (self included) may have been or are currently exposed to second hand smoke on a regular basis.  Below are some foods to include in your diet to reduce your risk.1.  Broccoli.  Broccoli and other cruciferous vegetables (Brussels sprouts, cabbage, cauliflower) may help reduce the risk for lung cancer in smokers by 20-55%.  Scientists believe the antioxidant sulforaphane gets the credit.  Raw broccoli contains 30% more of this nutrient than cooked.2.  Green or black tea.  Smokers that consume brewed tea have lower risks of lung cancer than non-drinkers.  Flavonoids such as catechins help reduce cellular (DNA) damage that contributes to cancer.3.  Variety of fruit.  Eating a wide variety of fruits reduces the risk for lung cancer in smokers.  Smokers needs for vitamin C increase due to oxidative damage.  Choose apples for quercetin, oranges for ascorbic acid and flavonols and strawberries for polyphenols.  These nutrients work in concert to reduce risk.  Aim for at least 3 servings/day.4.  Diversity of vegetables.  Similar to a variety of fruit, eating a variety of vegetables also reduces the risk for lung cancer.  Go for green, leafy vegetables such as kale, greens and spinach often.  Carrots and sweet potatoes should also be tossed in the mix for alpha and beta carotene.5.  Gardening & vegetables.  Smokers and non-smokers alike can help reduce their lung cancer risk by eating green salads 4 or more times.week and gardening 1-2 times/week.  Researchers believe salad consumption is a 'marker' of overal diet and vegetable consumption and gardening is an activity both smokers and non-smokers can participate in.