As research digs deeper, we are discovering new facts about eating Fruits, Vegetables and also Cereal grains, and an healthy diet altogether. Fruits, Vegetables and grains may, in fact, reduce heart related diseases, high blood pressure, Diabetes, and even prevent some form of cancers (mostly of the digesting system starting from to mouth, including stomach and liver, to the prostate and rectum). However, more studies are necessary, but researchers agree that evidences suggests that phytochemicals, antioxidants, and omega-3 fatty acids (see Article on ‘Omega Fatty Acids: The Truth‘) may play a role as antioxidants and decrease the risk of developing cancer, by preventing carcinogens from forming.
What are Antioxidants?
Antioxidants are substances that inhibit the oxidation process and act as protective agents. They protect the body from the damaging effects of free radicals (by-products of the body’s normal chemical processes). Free radicals attack healthy cells, which changes their DNA, allowing tumours to grow. Research is underway to investigate the role of antioxidants in decreasing the risk of developing cancer.
Antioxidants, also known as Phytochemicals are chemicals found in plants. The main function of Phytochemicals is to protect plants against bacteria, viruses, and fungi. By incorporating large amounts of coloured plant foods (yellow, orange, red, green fruits and vegetables…), whole grains and beans containing phytochemicals in your diet may decrease the risk of developing certain cancers. The action of phytochemicals varies by colour and type of the food.
They may act as antioxidants or nutrient protectors, or prevent carcinogens (cancer causing agents) from forming.
Phytochemicals are only present in food and may not be found in supplements.The list below is a partial list of phytochemicals found in foods:
Since some sources of vitamin E are high in fat. A synthetic form of a vitamin E is available as a supplement. Vitamin E supplementation is probably not needed for most individuals because vitamin E is a fat-soluble vitamin and is stored in our bodies. Very high doses of vitamin E can also interfere with the way other fat-soluble vitamins work. Also, large doses of vitamin E from supplements are not recommended for people taking blood thinners and some other medications, as the vitamin can interfere with the action of the medication. To make sure you are meeting your needs, eat a varied diet that includes whole-wheat breads and cereals.
Foods high in phytochemicals include the following:
There is no recommended dietary allowance for omega-3 fatty acids. Eat a variety of foods, including plenty of fish and beans (seafood, especially cold-water fish like salmon, mackerel, sardines, herring, halibut, stripped bass, tuna, and lake trout (aim for three to four servings of these fish every week), flaxseed oil and beans such as kidney, great northern, navy, and soybeans), to ensure you are getting adequate amounts in your diet.
Yale university of Medecine, report on Nutrition and Cancer
It is all about FOOD™
This Blog offers an easy-to-read condensed descriptive of food groups, nutrients, and their role on our body; cooking processes; world news with major impact on food and consumers; comprehensive reviews of restaurants (Menus, Food-on-plate and Quality of Service); and easy-to-follow Exquisite recipes, as well as healthy snacks and juices.
Olivier is a Michelin trained chef, a registered Naturopath and Nutritional Therapist, embracing fully his passion for good food and healthy eating.