Colorful Fruits Veggies: Not Just Pretty Faces
It is well documented that colorful fruits and vegetables contain cancer-fighting substances and offer a full spectrum of disease prevention. For maximum health benefits, you should eat a variety of vegetables and fruits of different colors (plant pigments). The reason for the different colors is that each colored fruit or vegetable has a different phyto-chemical (phyto means plant).
These phyto-chemicals in the fruits and vegetables tend to decrease the risk of certain types of cancer. It is important to eat at least 45 servings of fiuits or vegetables per day. The following is a list of some of the phyto-chemicals present in fiuits and vegetables that can reduce your risk of cancer and heart disease:
Lycopene
Lycopene is what gives many fruits and vegetables, including tomatoes, their deep red color. Lycopene is a carotenoid, or plant pigment, in the same family as beta-carotene. However, lycopene is not just a colorful addition to the fruit. Lycopene has powerful antioxidant properties that have been shown to fight different forms of cancer. National studies have shown that fruits and vegetables that contain lycopene, particularly tomatoes, may help to prevent prostate cancer, as well as colon, stomach, lung, esophageal, and pancreatic cancers, according to the American Institute for Cancer Research. Lycopene has also been linked with a lower risk of heart attacks secondary to coronary artery disease.
Beta-carotene
Beta-carotene is a powerful antioxidant, which has cancer fighting properties. For example, sweet potatoes, which are high in dietary fiber, are loaded with cancer-fighting antioxidants (beta-carotene) and vitamins C and E. Other sources of beta-carotene are dark green, leafy vegetables, such as spinach, kale, bok choy, and other greens. Orange and deep yellow fruits and
vegetables also have considerable amounts of beta-carotene, for example: pumpkins, winter squash, carrots, and cantaloupe.
Flavonoids
Flavonoids m:e a group of phyto-chemicals found in many fruits, vegetables, and grains. The type of flavonoid that is found in grapes is called resveratrol. This compound is found primarily in the skin of grapes. It is also present in grape juice and red wine. Several studies have shown that this type of flavonoid has been instrumental in fighting cancer of the colon, liver, and breast.
Resveratrol inhibits the growth of cancer by preventing the start of DNA damage in a cell and the transformation of a normal cell into a cancerous cell. It also helps to inhibit the growth and spread of tumor cells. Resveratrol also seems to be cardioprotective, according to recent medical research.
Ellagic acid
This phyto-chemical is present in many types of fruits, vegetables, and grains. It appears to reduce the damage to DNA caused by carcinogens, such as tobacco smoke and air pollution. Berries contain high amounts of ellagic acid, and it has been shown that as little as a cup of raspberries or blueberries slowed the growth of abnormal colon cells in humans, and, in some cases, prevented or destroyed the development of cells that were infected with the human papillomavirus (HPV), which is the cause of cervical cancer. This particular cancer-fighting agent has also been demonstrated to have similar effects on the cancer cells of the breast and pancreas.
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