The recommended number of fruit and food to prevent cancer:
1. Fruits
Ration are recommended five servings per day varied.
Why eat? They are rich in antioxidants, vitamins and minerals, in addition to fiber that helps eliminate toxins. They also have protective properties against cancer and cardiovascular disease.
The apples are quercetin, chemicals that fight free radicals responsible for promoting aging and some diseases. The handle, being rich in carotene, helps fight cancer. Blackberries, raspberries, strawberries and cherries contain vitamin E, a high concentration of phytochemicals, substances that strengthen blood vessels, protect your eyes and reduce the risk of heart problems.
Papaya is rich in vitamin C and beta carotene, helps digestion and enzymes protect the tissues, so it helps heal wounds.
2. Tomatoes
Serving size: One medium tomato or half a cup a day.
Why eat? They are rich in vitamin C and other antioxidants help prevent problems in the heart, pancreas, breast and prostate.
Like all fruits and vegetables has carotenoids (nutrients that are not vitamins) such as lycopene, which protects memory against macular degeneration (the macula is the central portion of the retina) and helps the elderly to remain active. Many of its properties are not lost during cooking, in fact some of the nutrients are better absorbed and tomato.
Also be consumed as a paste, but not have caring Conservatives.
3. Yogurt
Serving size: half cup at least three times a week.
Why take it? As a source of minerals like calcium and potassium, strengthens bones. The bacteria in yogurt aids digestion and protects the intestine, prevents intestinal infections and diarrhea, and is believed to lower cholesterol.
His bacilli produce chemicals that protect against colon cancer and as they travel in the bloodstream, up defenses and reduce allergies. But hey!, Seeks information with an expert, because many of those sold on the market do not contain these bacilli.
4. Salmon and other fish
Serving size: 80 to 100 grams, once or twice a week.
Why eat? They are rich in Omega 3 fatty acids, which reduce risk of clogged arteries, and therefore, heart attacks and strokes. They also contain anti-inflammatory substances and helps absorb calcium to fight osteoporosis.
We recommend eating the deep sea as herring, hake or pilchard, because many fish have mercury, a substance that can raise blood pressure or cause neurological damage, among other things. It is recommended moderate consumption of canned ones.
5. Green leaves
Serving size: half cup a day.
Why eat? Green leafy vegetables are rich in vitamins, minerals and soluble fiber. There are some varieties that are good sources of calcium and magnesium, minerals vital to maintaining strong bones.
These plants, like those that are very colorful, may be the most nutritious. Examples include spinach, Swiss chard, watercress or dandelion. In the case of lettuce are recommended to choose the eared or long green leaves, because they have more nutrients.
6. Garlic
Consumption: Daily to season food.
Why eat? It is a powerful ally to prevent cardiovascular disease. Besides being a natural regulator of blood pressure and circulation, serves as an antibiotic and antiseptic.
With properties very similar to those of the onion, garlic helps fight and prevent high cholesterol, mild hypertension and is believed to help fight colon cancer, but perhaps its greatest practical value is its antiviral property: kills viruses responsible for colds and flus.
7. Lentils and chickpeas
Serving size: One cup, one or two times a week.
Why eat? Legumes are among the easiest to digest, and have high concentrations of vitamin C, iron, potassium, calcium and magnesium. Of grains, lentils have very low glycemic index, provide energy and protein, and fiber quality.
They are good substitutes for meat, especially red. Experts recommend varying your diet to include other vegetables in it like beans or beans.
8. Green Tea
Serving size: One cup daily.
Why take it? Lately it has become fashionable, but for many years been known to be rich in antioxidants like vitamin E, A and carotenoids.
It is 100 times more effective than vitamin C alone and 25 times better than vitamin E taken to protect cells from damage that lead to cancer, as well as those that cause heart disease. We suggest taking it organically, prepared way home, not in products that are canned or bottled.
9. Extra virgin olive oil
Serving size: 2 tablespoons per day.
Why use it? Saturated fats from meat and dairy foods increase your bad cholesterol (LDL), which tends to collapse the arteries and lower good cholesterol (HDL), which helps clean them.
Polyunsaturated fats from most of the wheat or soybean oil, lower LDL but also lower HDL. Olive oil in contrast, makes his “magic” by lowering your bad cholesterol without affecting good cholesterol. Improve cardiovascular health.
10. Red grapes
Serving size: One cup of grapes, once or twice a week.
Why eat? Many people report that moderate consumption of red wine increases health and longevity. This belief has to do with the powerful antioxidant properties of compounds called bioflavinas black grapes.
Experts agree that the best and most important is to eat the grapes directly. They are a source of polyphenols, which are found in the peel and lowering cancer and cardiovascular risk.
Tags: Fruits, Garlic, Green leaves, Lentils and chickpeas, Red grapes, Salmon and other fish, tomatoes, Yogurt