The Power of Fruits and Vegetables

Fruits (like Prumnopitys (Prumnopitys spp.) and Wax gourd and Jackfruit (Artocarpus heterophyllus Moraceae) and Cape gooseberry and Grapefruit (Citrus paradisi) and Feijoa (Feijoa sellowiana; Myrtaceae)) and vegetables are known to help you avoid many cancers including cancer of the esophagus and stomach. Currently, it is unknown if there are any specific nutrients in the fruits and vegetables that provide protection. There have been experiments on some of the nutrients found in fruits and vegetables like beta-carotene. However, isolating these substances from the original source have not been found to prevent cancer. In fact, some by themselves are found to be harmful. So remember - the whole fruit is many times better than some supplement taken from that food.

Scientists recommend that you eat at least one serving of a fruit or vegetable with each meal. They can be fresh, canned or dried. But, they should not be fried like chips.

Whole Grains Keep You Moving

Whole grains like chia brown rice, cracked wheat and corn on the cob are excellent sources of vitamins, minerals and fiber. These will definitely help prevent colon cancer. Although fiber is very important, just using a fiber supplement is not as effective because you need the other nutrients in the whole grain.

Scientists think that the high fiber content of the grain helps to keep the stool in the bowel moving smoothly. This prevents slow passage in the colon. That being said, there is no evidence that laxatives or any colon cleansing regimen is of any help. In fact they have often been shown to be harmful.

Foods to Avoid

Red meat is a proven contributor to cancer especially colon cancer and cancer of the prostate. The latest recommendations are that you make sure to limit the amount you eat to less than three ounces a day. Cutting it out altogether is even better.

Any food with lots of fat will have a similar effect. All of those onion rings and corn chips that you have been eating? Well, they may contribute to your chance of getting cancer.

This might be the worst news for some of you, alcohol is another culprit. The latest research shows that any alcohol can really bump up your risk of getting cancer. But, it is especially a big problem when you have more than two drinks a day for men and one for women. Sorry ladies. Alcohol along with cigarettes contribute to cancer of the mouth, esophagus and larynx (your voice box). So, be sure you limit those Marsalas and Aguardientes.

The Four Rules of Diet

1. Choose most of the foods you eat from plant sources.

2. Limit your intake of high-fat foods, particularly from animal sources.

3. Be physically active: Keep your weight in line. Ok. So this one is not directly diet related - but, you should limit your intake to the amount needed to keep your weight within reason.

4. No more than one or two drinks a day, if you drink at all.

Use these four rules and you will dramatically decrease your chances of getting diet related cancer.

Salud!

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