According to WHO recommendations, each person should eat at least 5 portions of fruit and vegetables every day because this will reduce the risk of cancer by up to 20%.
This shows that vegetables and fruits play an important role in protecting the body against malignant cell agents.
Uses of cruciferous vegetables
In general, vegetables and tubers are foods rich in fiber, vitamins and minerals, helping to strengthen the body's immune system and resistance. Perhaps that is why vegetables and tubers are the only food source that we can eat a lot of without worrying about causing harm.
In particular, cruciferous vegetables with extraordinary anti-cancer properties are quite cheap, only a few thousand dong a bunch, so try to include this group of vegetables more often in your family's meals.
1. Cabbage
Regularly eating cabbage helps protect skin health and improve eyesight. Cabbage contains a lot of fiber, vitamins and minerals such as vitamin K, potassium, phosphorus...
Regularly eating cabbage helps protect skin health, improve eyesight, strengthen bones and fight the risk of cancer.
2. Watercress
Watercress contains many antioxidants such as lutein, zeaxanthin, beta-carotene. These substances help reduce the risk of cataracts, macular degeneration, and vision-related problems. They help reduce bad cholesterol in the body, thereby preventing cardiovascular diseases.
3. Broccoli
Broccoli contains many vitamins B, C, K, fiber and antioxidants that help reduce inflammation, control blood sugar levels, especially good for women. In addition, the biological active ingredients in broccoli also have the ability to slow down the aging process of the brain, preventing memory loss.
4. Kale
Kale is one of the healthy foods that you should add to your meals, helping to improve digestion, reduce bad cholesterol in the blood...
This vegetable is high in fiber, fat-free, and low in calories. Not only that, kale also improves digestion, reduces bad cholesterol in the blood, strengthens bones, and promotes good sleep.
5. Bok choy
This vegetable contains a lot of protein and fiber, stimulates digestion, reduces appetite, and is beneficial for weight control.
This vegetable also has abundant folate, potassium, vitamins C, B6, E and beta-carotene which help beautify the skin and prevent heart disease and cancer.
6. Chrysanthemum greens
Chrysanthemum greens also contain a lot of chlorophyll, which helps eliminate excess cholesterol.
Chrysanthemum greens contain a lot of protein, vitamins A, B, C... which have the effect of preventing sunburn and preventing the formation of brown spots, reducing allergies, keeping connective tissues healthy, supporting blood circulation... In particular, chrysanthemum greens also contain a lot of chlorophyll, which has the effect of eliminating excess cholesterol in the blood.
7. Chinese cabbage
100 grams of broccoli contains 45mg of vitamin C, equivalent to 75% of the body's daily vitamin C requirement. Vitamin C helps the body fight free radicals, strengthen the immune system, prevent infection, fight inflammation, and help the body fight disease.
Especially in cold winter, vitamin C supplementation will significantly reduce the risk of upper respiratory tract infections.
In addition, vitamin B6 in vegetables helps maintain a strong immune system and regulate blood sugar levels. Chinese broccoli is also a cholesterol-free food. This is good for people with high blood pressure - a group that is susceptible to the risk of cardiovascular disease.
The nemesis of cancer
Cruciferous vegetables are always considered a rich source of fiber as well as very rich in nutrients such as: Carotenoids (beta-carotene, lutein, zeaxanthin), vitamins C, E, K; folate and minerals.
Additionally, cruciferous vegetables contain glucosinolates, which are sulfur-containing compounds that give cruciferous vegetables their pungent aroma and bitter taste.
During food processing, chewing and digestion, glucosinolates in cruciferous vegetables are broken down to form bioactive compounds such as indoles, nitriles, thiocyanates and isothiocyanates.
Among them, Indole-3-carbinol (an indole) and (an isothiocyanate) have been most extensively tested for their anti-cancer effects. Indoles and isothiocyanates have been found to inhibit cancer growth in several organs in mice including the bladder, breast, intestine, liver, lung, and stomach.
Reduces the risk of 4 common cancers:
Prostate cancer: Several disease studies have found that men who eat more cruciferous vegetables have a lower risk of prostate cancer.
Colorectal cancer: A Dutch cohort study of diet and cancer found that women who ate more cruciferous vegetables had a reduced risk of bowel cancer (excluding rectum).
Lung cancer: Cohort studies in Europe, the Netherlands, and the United States have had mixed results.
Most studies have reported little association, but one US analysis found that women who ate more than five servings of cruciferous vegetables a week had a lower risk of lung cancer.
Breast cancer: A controlled study found that women who ate more cruciferous vegetables had a lower risk of breast cancer.
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