When it comes to preventing cancer, it is well aware that we should begin with some easy changes. Eating more fruits is the simplest and strength-saving one, more likely to insist on every day than doing exercise.
Fruits are rich in dietary fiber, vitamins, minerals and phytochemicals that are beneficial to maintain the healthy functioning of the human body.
Study found fruits can help prevent cancer
Some authoritative studies have proved that fruits can help prevent cancer.
A study led by researchers from the Harvard T.H. Chan School of Public Health found that young girls who consumed 2.9 servings of fruits a day during adolescence have a 25% decreased risk of getting breast cancer, compared to those who consumed 0.5 servings a day.
Another study published in the journal Annals of Oncology showed that fruits and vegetables contain carotene and other antioxidants and consuming more fruits and vegetables can reduce the risk of developing lung cancer by 8% to 18%.
In addition, a number of previous studies indicated that fruits can help prevent cancer, and vegetables and fruits-based diets can reduce the incidence of tumor in several organs, especially the digestive and respiratory systems.
Why fruits can help prevent cancer
Many of you may be curious about why fruits can reduce the incidence of cancer, but until now, this is still unknown, and the anticancer property of fruits may be attributed to the existence of antioxidants and fiber in fruits.
Antioxidants can prevent free radical damage that is linked to cancer development. Some well-known vitamins found in fruits and vegetables are antioxidants, including carotene and vitamin C (both have shown great inhibitory effects on breast cancer and colorectal cancer), flavonoids, organic sulfides, etc.
Fiber is high in fruits that can stimulate absorption power in the intestines and accelerate the excretion of toxic substances. They can also combine with some potential carcinogens and secondary bile acids to reduce the absorption by the intestines.
Some famous anticancer fruits include apple (rich in vitamin C, anthocyanins, dietary fiber), blueberries (high in vitamin C, vitamin K, manganese and dietary fiber) and cherries (abundant in vitamin C, vitamin A, anthocyanins, potassium and dietary fiber).
These fruits can reduce the risk of colorectal cancer and have an important role in preventing the tumor in the lungs, oropharynx and larynx.
Three tips to better eat fruits
There are three tips that help you consume fruits in a more healthy manner.
1. It is better to take fruits between two meals, and this will not affect normal meals.
2. Choose a variety of fresh fruits in the season. If you can chew fruits directly, try not to make juice. Some studies have shown that drinking fruit juice cannot reduce the incidence of cancer.
3. If you have diabetes, you had better eat fruit when the blood sugar is stable. Choose fruits with lower sugar content such as apples, oranges, pears, kiwifruit and avid high sugar fruits like banana, lychee, red dates, grapes and sugarcanes. Control the amount of sugar intake. Generally, in order to maintain the daily intake, it is recommended to consume 200 grams of low-sugar fruits, and accordingly, reduce 25 grams of staple foods.