Most of us grew up with our parents preaching the importance of eating our fruits and vegetables. Turns out that scientists, are discovering what our parents probably knew all along; that they really are good for you, and for a lot more than the obvious reasons. Experts are finding that fruits and vegetables are probably your best weapon against a variety of cancers, including stomach, prostate and colorectal cancer.
Fruits and vegetables contain carotenoids, (found in mangoes, pawpaw, pumpkin and carrots), flavonoids (found in red and yellow fruits and vegetables and some nuts) and a host of phytochemicals that work together to help protect our bodies from carcinogens, the substances that lead to the formation of cancers. These carcinogens come from a variety of sources, including natural and chemical pesticides, food preservatives and colourings and from micro toxins from spoilt or mouldy foods. Mind you, our own bodies can generate some of these toxins from our regular metabolic and other bodily functions.
By eating a good mix of fruits and vegetables we increase the number of anticancer compounds to counteract the activity of free radicals from interacting with other healthy cells and causing them to become cancerous. Free radicals, are organic molecules that damage tissue, and cause diseases including cancer. These molecules are very unstable, and so they bond with other molecules, destroying them. A good mix of colour on your plate will ensure a good mix of antioxidants and phytochemicals, to combat these free radicals, so the more colourful, your plate, the healthier your meal probably is.
Your goal ideally should be to consume five or six servings of fruit and vegetables everyday. Some experts suggest even more. As much as possible you should consume these in their raw state or at least a mixture of raw and cooked vegetables. The reason for this is that cooking can destroy many of the beneficial compounds, including the powerful antioxidant, vitamin C, in some foods, but it can also help make the equally important compound lycopene easier to absorb. Tomatoes and watermelon are good sources of lycopene which is good for preventing prostate cancer.
Citrus fruits are good natural sources of vitamin C. A simple guide is to try to consume six meals and snacks throughout the day and make sure fruits and vegetables are included or feature prominently, in each of these. If you’re not a lover of vegetables, you may want to try creative ways of consuming them, such as including tomatoes and lettuce in your sandwiches; blending them into juices or shakes; adding them to your meat dishes and stews; or adding fruits to your salads.
Fruits and vegetables are also good fibre sources, especially if consumed in their raw state. High fibre content in your diet helps prevent colorectal cancer. It does this by adding bulk to digested food and helps the colon process faecal matter easier. The more efficiently it does this, the better it is at expelling any carcinogens we would have consumed in our food. The fibre binds to the carcinogens, acting as a shield between them and the cells that they could potentially damage.
Calcium from green leafy vegetables also help prevent colon cancer by blocking the development of cancerous polyps and neutralizing some digestive acids which can damage the colon.
Having a good body composition is another way of preventing cancer, but consuming a good mix of fruits ad vegetables will also help you achieve that goal. So keep moving. Exercise. There have been many studies done, the world over, examining the association between physical activity and cancer. Many studies in the United States and around the world have consistently found that adults who increase their physical activity, either in intensity, duration, or frequency, can reduce their risk of developing a variety of cancers as well; including colon, breast, endometrial, lung and prostate cancer. So eat a good mix of colourful vegetables and fruits, as part of a diet of five or six meals and snacks a day and exercise regularly. It will help you feel better and live longer.
ABOUT THE AUTHOR: Kendal Burton is a Certified Personal Trainer, Yoga Instructor and Sports Nutrition Specialist.
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