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Newspaper
The Chronicle Telegram
Location
Elyria, Ohio, United States of America
Date
Oct 04, 2017
Page
8
A compact list highlights top beta carotene foods including pumpkin carrots sweet potatoes cooked spinach butternut squash cantaloupe cooked collard greens tomatoes and sauces apricots broccoli swiss chard dandelion greens kale mustard greens and other greens. For vitamin C the strongest sources are citrus fruits and juices strawberries peppers cauliflower papaya kiwifruit and Brussels sprouts.
Diet tips emphasize abundant fruits and vegetables with beta carotene and vitamin C, six to eight servings daily. Include water, whole grains, fiber as oats and barley, plus meat alternatives like beans and fish. Recommend lean poultry and beef, low fat dairy.
Recipe text for a chicken bell pepper and broccoli stir fry with sauce ingredients, cooking steps, and serving notes. Includes separate broccoli only dish and a butternut squash roast with garlic and spices. sources cited as healthcommunities com and American Institute for Cancer Research.
The article summarizes cruciferous vegetables like broccoli and kale plus allium vegetables such as garlic and onions as cancer fighting foods rich in sulforaphanes allicin and beta carotene. It notes best preparation methods raw or steam under three minutes and warns against overcooking and high fat meals.
Food waste ideas move beyond scraps as chefs and home cooks use greens and tops from beets carrots radishes turnips and celery in pestos salsas and salads. Notable chefs including Mads Refslund and Jean Louis promote nose to tail plant use and practical preservation.
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