Vegetables Prevent Cancers

Numerous previous studies revealed the benefits link between eating vegetables and protection against cancers. Eat vegetables is one of the recommendations for a healthy diet and reduce the risk of many diseases. Phytochemical can be found in most vegetables and it can act as anticancer.

Deep yellow-orange vegetables such as carrots, sweet potatoes, winter squash and cantaloupe are rich of beta carotene. It acts as antioxidants that protect cell membranes and DNA from oxidative damage. Vitamin C can be found in bell peppers, green cabbage, cauliflower and tomato. Vitamin C is also an antioxidant that against oxidative damage. 

Cruciferous vegetables such as broccoli, cauliflower and cabbage are the examples of sulfur-containing compounds that contain high isothiocyanates and dithiolthiones. The compounds help to increase enzyme activity involved in detoxifying carcinogens and harmful substances. Cruciferous vegetables also contain high indoles which act to block tumor production in animal studies. Other examples of cruciferous vegetables are bok choy, Brussels sprouts, Chinese cabbage, kale, watercress and radish. 

Allium-containing vegetables that contain sulfur compounds have the ability to activate enzyme detoxification systems in human body. Examples include garlic, onion, leek, shallot, chives and scallions. In previous study, allium-containing vegetables had shown the benefits in reducing the risk of stomach and esophageal cancers. 

Quercetin is an example of flavonoids that can be found widely in vegetables. It helps to remove carcinogens from body cells. Eat vegetables that contain quercetin can boost the activity of antioxidants and prevent the occurrence of free radical damage. Onions, tea leaves, parsley and sage are the examples of dietary sources of quercetin. There are quercetin supplements being sold at pharmacy or other outlets. It is not recommended to take the supplements if we can get quercetin from natural vegetables around us.

References:

Overview of The Health Benefits of Fruits and Vegetable Consumption For The Dietetics Professional: Selected Literature. (2000). Journal of the American Dietetic Association.

Protective Effect of Allium Vegetables against Both Esophageal and Stomach Cancer. (1999). Japanese Journal of Cancer Research.