Speaking of [cancer prevention], we always say that we should start with the simplest lifestyle change.
For example-
Eating a little fruit every day can prevent cancer.
Everyone knows that fruits are rich in dietary fiber, vitamins, a small amount of minerals and other phytochemicals (organic acids, anthocyanins, phenols), so eating fruits is of great benefit.
Come on! Eat an apple while watching Dr. Clove elaborate for you.
According to authoritative research, fruits can indeed prevent cancer.
In May 2016, Harvard University’s Public Health Center published a study in a top British magazine: Young girls who eat 2.9 servings of fruit a day during puberty have a 25% lower risk of breast cancer than their peers who eat 0.5 servings of fruit a day.
Published in the journal Oncology Yearbook in September 2015: Fruits and vegetables contain carotene and other antioxidant substances. More intake of fruits and vegetables can reduce the risk of lung cancer by 8% ~ 18%.
In fact, there have been a lot of studies in the past, which have confirmed that fruits can prevent cancer.
The diet contains fruits and vegetables, which can reduce cancer in several parts, especially the digestive and respiratory systems.
Why is this happening?
People may be particularly curious, why can fruits reduce the incidence of cancer? Some studies say that fruit cancer prevention mainly depends on antioxidants and food fiber.
Antioxidants: Antioxidants include well-known vitamins, such as carotene and vitamin C rich in fruits (both have certain inhibitory effects on breast cancer and colorectal cancer), flavonoids, organic sulfides, etc.
Food fiber: Fruit is rich in food fiber, which can stimulate intestinal peristalsis, thus accelerating the excretion of toxic substances, and can also be combined with some potential carcinogens, secondary bile acids and other harmful substances, thus reducing intestinal absorption of these substances.
In fact, the anti-cancer mechanism of fruits is not very clear.
However, there are some such [nutritional supplements] on the market, and the ingredients inside are sold separately… It is better to eat fruits directly than to eat these health products.
There are many star fruits in the anti-cancer field, such as these:
Apple (rich in vitamin C, anthocyanin, dietary fiber, etc.);
Blueberries (rich in vitamin C, vitamin K, manganese and dietary fiber, etc.);
Cherry (vitamin C, vitamin A, anthocyanin, potassium and dietary fiber, etc.).
These fruits can reduce the risk of colorectal cancer and have certain effects on preventing lung cancer, oropharyngeal cancer and laryngeal cancer.
Fruit is the healthiest to eat like this!
There is an old saying: “Golden apples in the morning, silver apples at noon, poisonous apples at night.”
This is a complete rumor. No matter when what ate apples, they will go through the same digestion process.
Remember the following three points, you can eat fruits scientifically!
1. Choose good jet lag: It is best to eat between breakfast and lunch, or between lunch and dinner, and it will not last…
2. Choose a good way: It is best to choose a variety of fresh fruits in the season. If you can eat fruits directly at your mouth, try not to make fruit juice. Similarly, studies have shown that eating squeezed fruit juice cannot reduce the incidence of cancer.
3. Special population: The most important is [sugar friends] who can only eat fruits after their blood sugar is stable (fasting blood sugar is controlled below 7.8 mmol/L), and also choose fruits with lower sugar content (apples, oranges, pears and kiwifruits have lower sugar content; Bananas, litchi, red dates, grapes and sugarcane have higher sugar content); The last point is to control the amount of fruits. Generally, low-sugar fruits are selected at about 200 g (42 taels) and the corresponding 25 g staple food is reduced, so as to ensure that the daily calories will not change.