According to WHO recommendations, each person should eat at least 5 servings of fruits and vegetables every day because this will reduce the risk of cancer by up to 20%.
This shows that vegetables and fruits play a significant role in protecting the body against the agents of malignant cells.
Uses of cruciferous vegetables
In general, vegetables are foods rich in fiber, vitamins and minerals, helping to strengthen the body's immunity and resistance. Perhaps that is why vegetables are the only food source that we can eat a lot without worrying about causing harm.
In particular, cruciferous vegetables with the extraordinary ability to help fight cancer are quite cheap, only a few thousand dong per bunch, so try to let this group of vegetables appear more in your family's meals.
1. Cabbage
Regularly eating cabbage helps protect skin health and enhance eyesight. Cabbage contains a lot of fiber, vitamins and minerals such as vitamin K, potassium, phosphorus...
Regularly eating cabbage helps protect skin health, enhance vision, strengthen bones and fight the risks of cancer.
2. Watercress
Watercress contains many antioxidants such as lutein, zeaxanthin, beta-carotene. These substances help limit the risk of cataracts, macular degeneration, and vision-related problems. Helps reduce bad cholesterol in the body, thereby preventing cardiovascular diseases.
3. Broccoli
Broccoli (cauliflower) contains lots of vitamins B, C, K, fiber and antioxidants that help reduce inflammation and control blood sugar, especially good for women. In addition, biologically active ingredients in broccoli also have the ability to slow down the aging process of the brain and prevent memory loss.
4. Kale
Kale is one of the healthy foods that you should add to your meals, helping to improve the digestive tract, reduce bad cholesterol in the blood...
This vegetable is high in fiber, fat-free and low in calories. Not only that, kale also helps improve digestion, reduce bad cholesterol in the blood, strengthen bones and promote 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 to help beautify the skin and prevent cardiovascular disease and cancer.
6. Chrysanthemum vegetables
Chrysanthemum also contains a lot of chlorophyll, which helps remove excess cholesterol.
Chrysanthemum contains many proteins, vitamins A, B, C... which help prevent sunburn and prevent the formation of brown spots, reduce allergies, help connective tissue stay healthy, support blood circulation... In particular, Chrysanthemum also contains a lot of chlorophyll, which helps remove excess cholesterol in the blood.
7. Malabar spinach
In 100 grams of kale there is 45mg of vitamin C, equivalent to 75% of the body's daily vitamin C needs. Vitamin C helps the body fight free radicals, strengthens the immune system, prevents infections, fights inflammation, and helps the body fight diseases.
Especially in the cold winter, supplementing vitamin C will help significantly reduce the risk of upper respiratory tract infections.
In addition, vitamin B6 found in vegetables helps maintain a strong immune system and regulate blood sugar levels. Cabbage is also a cholesterol-free food. This is good for people with high blood pressure - who are at risk of cardiovascular disease.
The antidote to cancer
Cruciferous vegetables are always considered a rich source of fiber as well as rich in nutrients such as: Carotenoids (beta-carotene, lutein, zeaxanthin), vitamins C, E, K; folate and minerals.
In addition, cruciferous vegetables also contain glucosinolates, which are sulfur-containing substances, creating the pungent aroma and bitter taste of cruciferous vegetables.
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) are most tested for their anti-cancer effects. Indoles and isothiocyanates were found to inhibit cancer growth in several organs in mice including the bladder, breast, intestines, liver, lungs and stomach.
Reduce the risk of 4 common types of cancer:
Prostate cancer: Some disease studies have found that people who eat more cruciferous vegetables have a lower risk of prostate cancer.
Colorectal cancer: A cohort study on diet and cancer in the Netherlands found that women who ate more cruciferous vegetables had a reduced risk of bowel (excluding rectal) cancer.
Lung cancer: Cohort studies in Europe, the Netherlands, and the United States have had mixed results.
Most studies have reported little association, but a US analysis found that women who ate more than five servings of cruciferous vegetables per week had a lower risk of lung cancer.
Breast cancer: One controlled study found that women who ate more cruciferous vegetables had a lower risk of breast cancer.
