Eating more fruits and vegetables can help prevent cancer, but the premise is that you need to eat enough "amounts". How can we eat enough fruits and vegetables recommended by nutrition experts? The answer is: juice.
When searching for information, We found that there is a kind of fruit and vegetable juice made of 10 kinds of fruits and vegetables. More than half of Hollywood stars are using it. They even call it a "decathlon" superfood. It can do anti-inflammatory, anti-oxidation, and prevent cancer.
Research from Imperial College London has confirmed that people who consume 800 grams of fruits and vegetables per day have a 25%-35% lower risk of heart disease and stroke than those who consume 200 grams of fruits and vegetables per day.
However, how can many busy people or people who often eat out eat enough fruits and vegetables for a day? The simplest solution is to juice. However, there are many kinds of fruits and vegetables. Which ones are suitable for juicing? Let's first show you how to make this fruit and vegetable juice:
100g kale
500g spinach
1 apple
1 banana
1 kiwi fruit
1 lemon
250g blueberries
200g carrots
1 tablespoon chia seeds
1 tablespoon flax seeds
Do these 10 fruits and vegetables look ordinary? Why can eating them help prevent cancer? After investigation, it was found that there are two elements that are the key to making fruit and vegetable juice "all-round".
Fruits and vegetables, anti-inflammatory and anti-cancer. The first element is magnesium. When many people supplement nutrition, they think of supplementing calcium, vitamin D, and even iron, but few people think of supplementing magnesium.
In fact, our cell activities often require magnesium to activate muscle nerves, increase body energy, digest proteins, carbohydrates and fats, etc.
1. Magnesium prevents cancer
On January 19, 2022, a study published in Cell by a research team from the University of Basel in Switzerland found that in a magnesium-rich environment, T cell immunity will be enhanced, which can effectively prevent cancer.
2. Magnesium is anti-inflammatory
In 2020, German scientists found that magnesium-based biomaterials can reduce inflammation faster and repair tissues faster in materials implanted in the human body.
Therefore, as long as we choose magnesium-rich fruits and vegetables to make juice, we can help prevent cancer. If you don't like the recommended fruit and vegetable combinations, you can also choose the following magnesium-rich fruits and vegetables to match yourself, which is equally effective.
| Foods rich in magnesium (RDI% is the reference daily intake) |
||
| Ingredients | Daily intake（g） | RDI（%） |
| Pumpkin seeds | 16 | 46 |
| Sauerkraut | 175 | 38 |
| Quinoa | 185 | 33 |
| Flounder | 100 | 27 |
| Cashews | 30 | 25 |
| Avocados | 200 | 15 |
| Spinach | 180 | 39 |
| Dark chocolate | 100 | 33 |
| Black beans | 172 | 30 |
| Almonds | 24 | 25 |
| Mackerel | 100 | 19 |
| Salmon | 100 | 9 |
The second element is dietary fiber. Dietary fiber has long been confirmed by countless journals to improve the microenvironment in tumor cells and around cancer tissues.
Recently, a study published in Science has increased our understanding of how dietary habits affect the microbiome and clinical outcomes of immunotherapy. A moderate increase in high-fiber diets can help improve the condition of some patients with advanced melanoma who are receiving immune checkpoint blocker immunotherapy by affecting the intestinal microbiome.
Researchers found that patients who consumed at least 20 grams of dietary fiber per day lived longer without cancer progression than those who consumed less dietary fiber. For every 5 grams of daily dietary fiber intake, the risk of cancer progression was reduced by 30%.
We have also prepared foods rich in dietary fiber for everyone, and everyone can choose according to their preferences.
| Dietary fiber-rich vegetables | |
| Ingredients | Dietary fiber(g/100g) |
| Perilla | 8.9 |
| Shiitake mushrooms | 3.8 |
| Mint | 7.5 |
| Black bean sprouts | 4.9 |
| Bitter melon | 4.1 |
| Purple cauliflower | 3.9 |
| Okra | 3.7 |
| Shansu vegetable | 3.3 |
| Sweet potato leaves | 3.3 |
| Spinach (leaves) | 3.2 |
| Peas | 3.2 |
| Broccoli | 3.1 |
| Amaranth | 3.1 |
| Bitter melon | 2.8 |
| Eggplant | 2.7 |
| Bean sprouts | 2.7 |
| Daily lettuce | 2.9 |
| Celery | 1.4 |
| Kelp | 2.8 |
| Cabbage | 1.1 |
In addition to using dietary fiber to assist in cancer prevention, in fact, our body has a natural "guard" to prevent cancer. As long as it is activated, cancer can be prevented from the root.
To activate it, you may need to eat enough "sugar".
What many people don't know is that the only energy source for immune cells is sugar.
Many of the immune cells in our bodies live in lymph nodes, where a large amount of sugar is stored as lunch boxes, so that the immune cells can be full at any time. When the immune cells leave the lymph nodes to kill the enemy, they can even take some lunch boxes with them to provide themselves with energy. This is like a person who has eaten a full meal at home and then takes some food to work.
However, some immune cells do not live in lymph nodes, but in tissues, such as the intestines. Their food is not so abundant. These immune cells are usually in a semi-activated state, ready to fight at any time. When they really fight, such as fighting tumors, they need to eat glucose to replenish energy and become activated. However, there are also some rules for eating sugar. Eating sugar incorrectly will also increase the risk of various diseases. You have to learn to eat these two types of sugar.
1. Natural starch
The source of glucose in the diet is mainly starch.
However, starch can also be divided into good and bad. The source of starch can be divided into two categories, one is starch in natural foods, such as root vegetables such as potatoes, sweet potatoes, and pumpkins, and natural grains such as brown rice and corn.
The other type is refined starch, which is made from natural food after further processing, removing most of the fiber and many nutrients, such as white rice and white flour. Without the cooperation of fiber and other substances, refined starch will decompose quickly, causing people's blood sugar to rise rapidly.
Therefore, we'd better choose starch from natural food. Because these starches are wrapped with a lot of fiber and other substances, they are not easy to digest and can easily cause blood sugar to soar.
2. Natural glucose
Another source of glucose is sucrose. Sucrose will decompose into 50% glucose and 50% fructose during digestion. Natural sucrose is widely found in many fruits, vegetables and grains. Many fruits contain sucrose, glucose and fructose.
Among these three sugars, fructose is the most unhealthy. Compared with glucose, fructose does not significantly increase blood sugar, but it is more likely to reduce insulin sensitivity, thereby increasing insulin resistance and increasing the risk of diabetes.
At the same time, some studies have pointed out that fructose is more likely to induce fatty liver and gout. Especially fructose in sweets or beverages is more dangerous.
The second unhealthy thing is sucrose.
Studies have confirmed that fructose and sucrose in sugary drinks will significantly increase the ability of the human liver to synthesize fat, but glucose will not have a similar effect. Researchers have also shown that even moderate amounts of fructose and sucrose can double the body's own fat production in the liver. Therefore, moderate intake of glucose and reduced intake of fructose and sucrose are the correct way to "eat sugar".
So, which fruits have higher glucose content and lower fructose and sucrose content? We have also prepared the sugar ratio in common fruits for you, among which blueberries and bananas are relatively healthier.
