Research support how 5 fall food Protect against Cancer
What is cancer?
Cancer is a class of diseases characterized by out-of-control cell growth. There are over 100 different types of cancer, and each is classified by the type of cell that is initially affected.
Cancer harms the body when damaged cells divide uncontrollably to form lumps or masses of tissue called tumors (except in the case of leukemia where cancer prohibits normal blood function by abnormal cell division in the blood stream). Tumors can grow and interfere with the digestive, nervous, and circulatory systems and they can release hormones that alter body function. Tumors that stay in one spot and demonstrate limited growth are generally considered to be benign.
What causes cancer?
Cancer is ultimately the result of cells that uncontrollably grow and do not die. Normal cells in the body follow an orderly path of growth, division, and death. Programmed cell death is called apoptosis, and when this process breaks down, cancer begins to form. Unlike regular cells, cancer cells do not experience programmatic death and instead continue to grow and divide. This leads to a mass of abnormal cells that grows out of control.
There are an abundance of foods available this fall season that can help protect against cancer. Autumn is the best time to eat lots of fruits and vegetables because most of them are at their nutritional peak. You just have to know what to look for, and Stacy Kennedy, MPH, RD, CSO, LDN, a senior nutritionist at Dana-Farber Cancer Institute in Boston, listed the ABCs of fall foods in order to help us remember what foods are essential in our diets.
"A" Stands For Apple
There is a very common expression associated with apples: "an apple a day keeps the doctor away." Previous research has demonstrated that one apple each day can lower the risk of developing mouth, throat, lung, colon, and potentially breast cancer as well. A nutrient called quercetin is found in apples and is what keeps the cell's DNA safe from being harmed that could otherwise result in cancer. "The key is to eat them raw and with the skin on," Kennedy added. "That's where many of the nutrients are found."
B" Stands For Berries, As In Cranberries
Cranberries should be eaten all year, not just in the fall, because they contain benzoic acid, which stops the development of colon cancer, lung cancer, and a few forms of leukemia. A study at the University of Rochester Medical Center discovered that the same traits found in cranberries which protect against bladder infections also protect the teeth against cavities.
Kennedy suggests buying fresh cranberries now, since they are at their nutritional peak, and putting them in the freezer to eat later. This way, the berries will give the highest level of protection against cancer when they are eaten.
"C" Stands For Color
The leaves on the trees are not the only colorful thing about the fall, you can also find lots of colorful vegetables, such as carrots, beets, and parsnips. A report in the Journal of Agricultural and Food Chemistry indicated that a compound found in carrots, known as falcarinol, is what reduces the risk of cancer. "The brighter and richer the pigment, the higher the level of cancer fighting nutrients," explained Kennedy. She recommends adding a lot of colorful plant-based foods to the dinner table.
"D" Stands For Dark Leafy Vegetables
"Kale is a top choice because it's rich in phytonutrients called indoles, which stimulate liver detoxification and help fight cancer," Kennedy said. Other vegetables belonging to the cruciferous family include cabbage, brussels sprouts, and broccoli. People who have diets rich in these veggies are less likely to develop stomach, prostate, and lung cancer. A recent report found that eating these veggies at least once a week can reduce the risk of oral cancer.
"E" Stands For Everything Orange
Carotenoid is a cancer fighting nutrient and is found in squash, carrots, pumpkins, and sweet potatoes. Studies have associated carotenoids with the protection against breast, prostate, colon, and lung cancer, which is why it is important to include it in your diet. However, prior research found that the majority of younger women in the United States do not have enough carotenoid intake in their diet. Kennedy pointed out that pumpkin can be used for foods other than pies. For example, you can add pumpkin to smoothies, pancake batter, raviolis, and soup.
No matter the season, Kennedy concluded; always remember to look for a lot of color when you're looking for foods to protect against cancer. "Eating a plant-based diet is the best way to help lower your risk of cancer all year long."
(Source- Dana-Farber Cancer Institute in Boston)
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