Fruits and vegetables : cancer-fighting superfoods ?
Fruits and vegetables are an important part of healthy eating. An overall healthy diet filled with colorful fruits and vegetables is strongly linked to chronic disease prevention such as cancer, heart disease and diabetes. The USDA recommends eating 9 servings (1 cup or 100 grams/serving) every day.
Fruits and vegetables are:
- low in fat and calories :
Fruits and vegetables are some of the least calorie-dense food: a serving of vegetables contains approximately 50 calories and a serving of fruit has about 70 calories. By simply increasing your daily consumption of fruits and vegetables, you will be able to decrease your total caloric intake. This can help you stay at a healthy weight and reduce the risk of developing a various cancers and diseases such as prostate cancer.
- rich in fibre
Fiber keeps food moving through your digestive tract. This helps move toxins and cancer-causing compounds out before they can create harm.
- an excellent source of vitamins and minerals :
Some of the nutrients in fruits and vegetables such as folate, vitamin C, vitamin E, flavonoids and phytochemicals are linked to reduced cancer risk.
- a rich source of antioxidants:
Antioxidants help slow and prevent the development of cancer by protecting against DNA damage and blocking the formation of cancer-causing chemicals.
Add fruits and vegetables to your diet
Eating a variety of fruits and vegetables every day can help reduce your cancer risk. In general, those with the most color (dark green, red, yellow, and orange) contain the most nutrients.
- Cruciferous vegetables
Cruciferous vegetables such as broccoli, bok choy, Brussel sprouts, cabbage, cauliflower, spinach, kale and turnips contain vitamins, minerals and glucosinolates. Some of these nutrients have shown anticancer effects and may play a role in protecting against certain cancers.
Tomatoes are an excellent source of lycopene, a powerful antioxidant that helps prevent cell damage, which in turn may help prevent prostate cancer. The biggest benefits come from cooked tomatoes.
Berries contain a large amount of cancer-fighting phytonutrients, which help protect the body from cell damage
Watermelon is a rich source of vitamin A and C. This fruit also contains lycopene and antioxidants, two important cancer-fighting components.
The anti-inflammatory properties of the resveratrol contained in grapes help slow down the spread of cancer-causing cells in the body.
To conclude it is important to eat a good amount of fruits and vegetables daily. These superfoods give you energy, help you feel great, build up your body's immunity and boost your ability fight off cancer and other diseases.
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