Modernity makes our life easy, but there are also so many disadvantages which effects our health. The human body can produce too many free radicals when it is exposed to sickness, stress, agricultural chemicals, processed food and drink, air pollution and ultraviolet rays. Diet has got an important role in prevention, let’s see how can we fight for cancer and other diseases.
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 which attack healthy cells, and changes their DNA, allowing tumours to grow.
Increasing your intake of fruit and vegetables provides the greatest protection from cancer and diabetes or serious heart disease ‘and certain foods are especially protective’ including carrots and tomatoes. Generally speaking where you find the most colour and flavour in a fruit or vegetable (such as blueberries, raspberries and strawberries) you will also find the highest anti-oxidant levels. Eat seven or more servings a day of fruit and vegetables ‘ organic where possible.
We found some great tips from Patrick Holford.
Antioxidants that can prevent cancer:
Vitamin A is a powerful free radical hunter. Not only do they boost the immune system, they also prevent abnormal cell growth and promote healthy cell growth. Sources include broccoli, carrots and fruit. While there is a recommended dietary allowance for vitamin A (safe upper limit = 25,000IU or 15mg), there is not one for beta carotene. Examples of some foods high in beta carotene include the following: carrots, squash, collards, spinach, sweet potatoes.
Eating foods rich in beta carotene is recommended to possibly decrease the risk of developing stomach, lung, prostate, breast, and head and neck cancer. It is not recommended to overdose beta carotene as large doses can cause the skin to turn a yellow-orange colour, called carotenosis. High intakes of beta carotene in supplement form may actually cause lung cancer in people at risk, such as smokers. Just by including foods that are listed above this will absolutely help to prevent cancer.
Vitamin C reduces tissue damage responsible for increased presence of free-radicals and disease conditions. It may also prevent the growth of cancer cells. Dietary sources include crest, broccoli, cabbage, cauliflower, citrus fruits and strawberries.
one medium orange – 69 mg
1 cup orange juice – 124 mg
1 medium raw green pepper – 106 mg
1 cup raw strawberries – 81 mg
1 cup cubed papaya – 86 mg
1 medium raw red pepper – 226 mg
1/2 cup cooked broccoli – 58 mg
The recommended dietary allowance (RDA) for vitamin C has recently been increased to 75 milligrams per day for women and 90 milligrams per day for men. Safe upper limit = 2.000mg
Vitamin E is a fat-soluble vitamin which has eight different types. The most biologically potent form of vitamin E is Alpha-tocopherol, which is a powerful biological antioxidant. You can get it from , seeds almonds, and whole grain cereals. The recommended dietary allowance for vitamin E is 15 milligrams per day. The adult upper limit for vitamin E is 1,000 milligrams per day. Good sources of vitamin E (and the amount each serving contains) include the following:
1 ounce sunflower seeds – 14 mg
1 ounce almonds – 7.4 mg
1 ounce hazelnuts – 4.3 mg
1 ounce peanuts – 2.1 mg
Since some sources of vitamin E are high in fat. 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 the above foods and cereals.
Coenzyme Q10 is an antioxidant that is similar to vitamin E. It plays a vital role in the production of energy within cells, it also stimulates your immune system, and increases circulation which in turn benefits the whole cardiovascular system, also it is a vital ingredient for beauty product such as anti wrinkle – or moisturizing crimes. CoQ-10 is found in all plants and animals.
Melatonin is a quite newly discovered antioxidant, and this hormone has been shown to be probably the best free radical hunter identified so far. Each cell has a nucleus and Melatonin enables damaged cells to repair by protecting the DNA in a cell’s nucleus.
Selenium protects blood cells of the heart, lungs, and liver. It also stimulates the production of antibodies to fight infection or inflammation. Selenium can be taken as a supplement. It reduces the symptoms of overactive thyroid, such as ophthalmopathy. It is caused by the reaction of antibodies and certain white blood cells called lymphocytes, with proteins in eye muscle, the connective tissue and fat around the eyeball due to an effect of excessive thyroid hormones. Selenium can be found in fish, chicken and grains and seeds.
Make sure you eat liver friendly foods so your liver can efficiently detoxify harmful chemicals. For example onions, garlic, artichokes, watercress and rocket. Also include cruciferous vegetables such as broccoli, Brussels sprouts, cabbage, cauliflower, kale, radish and mustard. Turmeric has also been shown to prevent the growth of cancer.
Try to boost your immune system and ensure you get enough sleep and natural sunlight and eat vitamin rich food including whole grains and fruit and vegetables.
Salvestrols are compounds found in plants that target cancer cells and kill them. They are rich in a wide range of fruits such as blueberries, blackberries, strawberries and vegetables although their potency varies depending on how and where they are grown. Always go organic to minimise your exposure to herbicides and pesticides. Try to eat organic foods and avoid processed meats and burned or browned food. Eat more raw foods and steam or boil food, rather than using high-heat cooking such as microwaves.
Try to cut down on saturated fats from meat and dairy for lower inflammation and increase omega-3 fats the best sources are salmon, mackerel, herring, kippers, sardines and anchovies. Vegetarian sources include seeds and nuts.
Get most of your protein from fish and vegetable sources and keep your intake of dairy products and meat low.
Fundamentally, cancer is on the rise but there is so much you can do in your daily life to help you fight this horrid disease and prevent it. Food is thy medicine.
We have some delicious recipes that will help you get on track with your healthy living and we hope you enjoy them as much as we all do!
This week we have seen a very inspirational young man, Stephen Sutton in the press. He may have lost his battle with cancer but his inspiring endeavours to raise money for The Teenage Cancer Trust have been incredible and will always be remembered. Here is a link to his justgiving page and if you have even a £1 it would be amazing to continue his efforts and support his family. https://www.justgiving.com/stephen-sutton-tct