Hello! Did you know that certain foods can help prevent cancer? Well, the diet you choose can be a powerful ally in the fight against this disease.
In this video, you will learn about the TOP 10 vegetables that have science-proven anti-cancer properties. Do you want to find out what they are and how to include them in your daily diet and what is the best way to prepare them so you can get the most out of them? So stay until the end because the last vegetable won first place in a study published in the journal Food Chemistry that pitted 34 common vegetables against different types of human cancer cells.
And it was the one that had the most anti-cancer action. You are curious? You'll find that small changes to what you put on your plate can make a big difference to your health.
But first, enjoy the video, subscribe to the channel and activate the bell to receive all notifications. And it is also very important that you spread this knowledge with your friends and family. Many people want to know how to avoid certain diseases.
Your neighbor, your friend from work. So share it there! And tell me: do you use any of these foods I’m going to mention?
Have you ever had cancer? What part of Brazil or the world are you from? Write below!
Let's go! First, I have to remember that cancer is a multifactorial disease. This means that it not only depends on your diet, but also on other factors such as genetics, environment and lifestyle – if you smoke, if you are sedentary, if you are overweight, you will increase your risk.
However, healthy eating is a crucial component in prevention and it must be combined with other healthy practices for greater impact. What are the top 10 anti-cancer vegetables? Do you make use of them all?
10th place- Tomato! A simple fruit, which is available on most Brazilian tables, and is a source of lycopene, an antioxidant that protects against prostate, breast, ovarian and lung cancer. And the more mature, the redder, the more it protects you.
A concept that I want to give you that you can carry with you for the rest of your life is the following - the more colorful, more vibrant the vegetable is, the more nutrients and bioactive compounds it will have. So if you have a pale one and a very colorful one, choose the colorful one. It will protect you more against various diseases.
Now, when you eat tomatoes raw, in a salad, they don't protect you that much. Why? Because to increase the bioavailability of lycopene, the best way is to cook it.
Lycopene is linked to tomato fibers. The heat of cooking breaks these bonds, releasing the lycopene and making it easier to be absorbed by the body-- it increases by up to 35% when the tomato is cooked. And also, it is important to highlight that lycopene is fat-soluble, that is, it is better absorbed by the body when consumed with fats.
Healthy fats . Adding extra virgin olive oil to cooked tomatoes further enhances their benefits. See how the Italians and Spanish were accurate in their recipes.
And do you have to remove the seeds? No. Tomato seeds are good.
They have fiber, minerals like magnesium, antioxidants. And even if you have diverticula, you can eat them. Recent studies have found no association between seed consumption and worsening of diverticulitis.
On the contrary, fiber is beneficial for intestinal health, preventing the formation of new diverticula and reducing the risk of complications. 9th place- Red Fruits Here on the channel I have spoken many times about the wonders of red fruits. Which can prevent dementia, improve mood and also help with the heart.
Strawberries, blueberries, raspberries and blackberries are true jewels of nature. These fruits are rich in antioxidants, such as anthocyanins, which help fight free radicals in the body, protecting the DNA of your cells. Additionally strawberries and raspberries have ellagic acid.
In laboratory tests, ellagic acid appears to have anticancer properties, activating enzymes that destroy cancer-causing substances and slowing the growth of tumors. Studies show that these antioxidants can reduce the risk of esophageal, mouth and colon cancer. I eat it for breakfast – a cup of berries with oats, flaxseed, honey and milk.
It's delicious. 8th place- Spinach Have you ever heard that lutein is good for your eyes? It also has a role in protecting against cancer.
Spinach is rich in lutein and zeaxanthin, carotenoids protect against free radicals in your body before they cause damage. Some studies show that they can protect against cancers of the mouth, esophagus and stomach. A study of more than 490,000 people found that those who ate the most spinach were less likely to develop esophageal cancer.
Other studies suggest that the carotenoids present in spinach reduce the risk of ovarian, endometrial, lung and colorectal cancer. Among leafy greens, spinach is one of the most nutrient-dense. Additionally, spinach is an excellent source of folate and fiber.
Folate helps your body make new cells and repair DNA, and it's especially important for women of childbearing age as it can prevent neural tube defects in a developing fetus. Now - to get the most lutein, consume raw spinach -- in salads -- or lightly cooked it in salads, steamed, sautéed with garlic and olive oil. 7º- Legumes Beans, lentils and chickpeas are excellent sources of fiber and vegetable proteins.
They have flavonoids, saponins and phenolic acids that promote apoptosis (programmed cell death of tumor cells), reduce oxidative stress, in addition to containing fiber, which helps with intestinal motility. For all these reasons, studies show that a diet rich in legumes is associated with a lower risk of bowel cancer (which is growing a lot worldwide) and prostate cancer. So your everyday beans, lentil soup or chickpea salad are helping to protect you against some types of cancer.
Legumes have been linked to reducing the risk of colon and prostate cancer. \Prepare a chickpea salad or lentil soup for a dish rich in nutrients and flavor. 6th- Onion Another thing that you should already be using in your daily life (and that is protecting you) Onion is a food widely studied for its anti-cancer properties.
Onions are rich in quercetin, which has strong antioxidant and anti-inflammatory properties. Quercetin helps neutralize free radicals and induce apoptosis of several types of tumors, including breast, colon, prostate and lung. They also modulate your immune system, and with a strong immune system, you have less risk of developing some type of cancer.
And it inhibits angiogenesis, meaning less blood reaches the tumors, limiting their growth. And look, a tip. I talked about vegetable colors.
Which do you think has more antioxidants – yellow, purple or white onions? The purple one. They have anthocyanins, the same as red fruits.
And look, any onion goes well with stews, soups, salads or caramelized with balsamic vinegar. A delight, you see. 5th- Fruits in general Fruits are an essential part of a healthy diet and play a significant role in preventing cancer.
The Bill & Melinda Gates Foundation paid for a study in 2010 to identify the leading cause of preventable death and disability in the United States. Do you know which one won? The American diet, followed by smoking.
Research has identified that the worst aspect of the American diet is insufficient fruit consumption. Just look! Fruits are rich in vitamins, minerals and antioxidants, which help protect the body against free radicals and reduce the risk of cancer.
Eating fruit lowers the risk of lung cancer, cancers of the mouth, throat, larynx, esophagus, stomach, pancreas and prostate, according to a review of hundreds of clinical studies conducted by the World Cancer Research Fund and the American Institute of Cancer. Cancer Research. So, like I said, start your day with fruit, add apple or pear slices to your salad or If you don't like fresh fruit, enjoy a grilled pineapple dessert with a touch of honey.
4- Nuts and Seeds Nuts and seeds are powerful when it comes to preventing cancer. Almonds, walnuts, chia seeds and especially flaxseeds contain fiber, antioxidants and omega-3 fatty acids, which have anti-inflammatory properties and may help reduce the risk of several types of cancer, including breast and colon cancer. Flaxseed, in particular, is rich in lignans, a type of phytochemical that can help inhibit the growth of cancer cells and reduce levels of hormones that may be linked to cancer.
I already made a video about flaxseed, it's worth watching. And look, either nuts or seeds are easy to introduce into the diet. Add a tablespoon of ground flaxseed to your yogurt, salad or smoothie for a crunchy, nutritious twist.
Ground flaxseed is easier to digest and absorb, providing maximum benefits. 3- Red cabbage Red cabbage is a cruciferous plant that deserves special attention. It is a fantastic option as it is more nutritious than green cabbage.
Red cabbage is rich in anthocyanins, the same antioxidants found in red fruits and red onions, which, as I said, help fight free radicals, reducing the risk of cancer. Best of all, red cabbage is a more affordable option than many berries. Research has shown that cruciferous vegetables such as cabbage, cauliflower, Brussels sprouts, leeks were able to completely "abolish" the growth of cancer cells, preventing the proliferation and inducing death of tumor cells in several types of cancer, including breast cancer, lung cancer, prostate cancer and stomach cancer.
Red cabbage can be eaten raw in salads or lightly sautéed. Try a red cabbage salad with apple and walnuts for a nutritious and delicious dish. 2nd Broccoli Broccoli is more than just a boring side dish on your plate.
People talk bad about broccoli, it seems horrible, but deep down it's wonderful if you know how to prepare it. As I just said, it is a cruciferous, and it is the 2nd superfood when it comes to cancer prevention. They have sulforaphane, a compound that has been shown to have anti-cancer properties in several studies.
Sulforaphane helps detoxify carcinogens in the body, inhibit the growth of cancer cells, and even induce the death of these cells. In addition to sulforaphane, these vegetables are rich in fiber, vitamins (especially vitamin C and K), and other phytochemicals that have antioxidant and anti-inflammatory properties. This creates an environment in the body that is less favorable for the development and growth of cancer cells.
If you can, it's worth planting broccoli sprouts in your home. Broccoli sprouts can contain more than 200x the sulforaphane as broccoli. To incorporate broccoli into your diet, try steaming it to preserve its nutrients and add some garlic and olive oil for extra flavor.
And number 1- It's garlic. Garlic was the result of research published in the journal Food Chemistry of 34 vegetables against human cancer cells. Garlic contains allicin, a compound with powerful anti-cancer properties.
Allicin is released when garlic is minced or crushed, and studies have shown that it can help inhibit the growth of cancer cells and stimulate the body's production of detoxification enzymes, helping to protect against cancer, particularly stomach cancer. and colorectal- so intestine, too. Garlic completely "abolished" the growth of cancer cells in several of these types, preventing proliferation and inducing the death of tumor cells.
Furthermore, the compounds present in garlic are capable of inhibiting the growth of cancer cells without harming normal cells. The same dose of garlic that blocked almost 80% of cancer cell proliferation appeared to have no effect against normal cells. So try to include garlic or increase garlic consumption in your daily recipes, whether in sauces, soups or salads.
To get the most benefit from allicin, chop or crush the garlic and let it sit for a few minutes before cooking it. A garlicky salad dressing can be a delicious and healthy way to incorporate this superfood into your daily diet. It's much better than buying industrialized salad dressing.
Important - other things you can do to protect yourself from cancer: Never smoke Avoid alcohol Get out of the chair - a sedentary lifestyle is inflaming - so go exercise - Physical exercise is essential to avoid a recurrence of the tumor Put your weight in the range Take your exams routine- like colonoscopy, mammograms. . .
Include green tea Green tea is not just a relaxing drink; it is full of catechins, a type of antioxidant that can help prevent cancer. Research suggests that regular consumption of green tea may lower the risk of breast, prostate, lung and skin cancer. And add more Turmeric to your dishes.
Turmeric, or turmeric, is a popular spice in Indian cuisine, contains curcumin, a powerful antioxidant with anti-inflammatory and anti-cancer properties. Studies indicate that curcumin can help inhibit the growth of cancer cells and reduce inflammation in the body. Add turmeric to your rice, soups or smoothies to add a touch of flavor and health to your meals.
And look, I'm going to give you some reading tips if you're going through this disease. The Anticancer book, - prevent and overcome using our natural defenses. by David Servan-Schreiber It's worth a read.
Open your head a little. Well, small changes to your diet can have a big impact on your health. Incorporating these anti-cancer foods into your daily life is a simple and effective way to help protect your body against this disease.
Remember, prevention is the best form of care. I hope you liked the video. If you liked it, give it a like and subscribe to the channel and share so that everyone can benefit from these tips.
You could be saving a life. And what will be the next video you watch? I will leave two recommendations here.
My video about linseed - where I talk more about this fantastic seed. And my video about rosemary. You'll like it, see.
My name is André Wambier and this is cardiodf. com. br.
Remember to subscribe to the channel. And until our next video. Thank you very much!
