Pack some onions and arugula betwixt your turkey burger and bun today. It's a delicious way to help protect your pancreas.

Seems these two veggies not only add tasty, gourmet-style crunch to food but also fill you up with potent nutrients thought to help thwart pancreatic cancer.

Dynamic Trio
In an 8-year study, people who consumed the highest levels of three powerful flavonols -- kaempferol, quercetin, and myricetin -- reduced their risk of pancreatic cancer by 23 percent. Not too shabby. And no doubt due to the fact that this super trio of flavonols helps quell oxidative stress, a cell-damaging process that, left unchecked, may pave the way for cancer and other bad health news. (Find out who's most at risk for pancreatic cancer.)

Other Super Sources
Onions and certain leafy greens like arugula are one way to get these particular flavonols. Here are some others:

• Kaempferol: kale, swiss chard, endive, raw spinach, chives, and white beans (Kick your kaempferol intake into high gear with this Warm Bean & Arugula Salad recipe from EatingWell.)
• Quercetin: asparagus, apples, buckwheat, and tea (Try this recipe for Buckwheat Crepes with Apple Compote from EatingWell.)
• Myricetin: fennel, blueberries, cranberries, and carob flour (Snack on these crunchy, cheesy Fennel & Parmesan treats from EatingWell.)

Something for Smokers
Do you smoke? Take heart in the fact that the smokers in the study were particularly benefited by high flavonol intake, with kaempferol providing the most protection. That said, smoking still raises your risk of pancreatic cancer significantly. Get the help you need to quit for good with the RealAge YOU Can Quit program.

Want even more protection for your pancreas? Then check out which foods not to eat.