Fresh-squeezed OJ contains all the health benefits of oranges except one: the cancer protection in the peel. People who regularly consume citrus zest reduce their risk of squamous-cell skin cancer by 30 percent, according to a recent University of Arizona study. Even lab rats live longer on the stuff; animal studies suggest that citrus zest can actually shrink existing tumors.

Turns out the oils in the peels of oranges, lemons, and grapefruit contain powerful compounds that stimulate the body's production of a detoxifying enzyme, explains study author Iman Hakim, M.D., Ph.D., who says the results had an impact on her research group. "Several people around here started chewing on citrus peels," she says.

Another option: Grate the colored portion of the peel and add the pile of zest (at least a tablespoonful) to soups, salads, and salsa, or sprinkle it on chicken and fish.

Green tea grabs all the headlines as a tumor-taming brew, but the white kind surpasses it at preventing colon cancer. When researchers at Oregon State University's Linus Pauling Institute tested the two teas' abilities to block colon-polyp growth, the white tea beverage was about 10 percent more effective. In fact, it stopped polyps as effectively as sulindac, a powerful anti-inflammatory drug.

And while prescription anti-inflammatories can cause internal bleeding and ulcers, "tea is pretty much guaranteed not to cause side effects," says Gayle Orner, Ph.D., the study's lead author. The study used Exotica white tea (80 tea bags for $20 at stashtea.com); 3 cups a day may be enough to cut your cancer risk.

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