Kick Cancer With 5 Servings A Day
Want to prevent cancer? Listen to that advice your mother gave you all those years ago
. Eat your vegetables and don't forget the fruit. Consuming at least five servings a day can greatly reduce the risk of cancer formation. This is especially so if you mix up the types of foods you put into your routine.
According to the American Cancer Society, www.cancer.org, consuming a diet that is rich in fruits and vegetables can make a big difference in cancer risk. That organization, along with a host of others, urges people to eat at least five servings a day. A serving size can vary but tends to involve about a half cup of fruit or vegetables, cooked or raw. About six ounces of fruit juice or vegetable juice also counts as does 1 cup of leafier vegetables.
Fruits and vegetables are powerful cancer fighters for a variety of reasons. Vegetables and fruits are known to contain some rather strong cancer fighting agents. Depending on the fruit or vegetable in question, it might contain antioxidants, vitamins, minerals or phytochemicals that are useful in the prevention of different forms of cancer. While there are exceptions, more colorful fruits and vegetables tend to have better cancer-warding properties.
Vegetables That Make A Difference
While vegetables in general are a vitally important part of a healthy diet, some options are better than others for preventing cancer. Getting a good mix of different vegetables can be the best approach to take to protect against a variety of cancers while also increasing overall nutritional content of the daily diet. Some of the better vegetables to choose for both nutritional health and cancer prevention include:
- Spinach
- Broccoli
- Carrots
- Tomatoes
- Brussels sprouts
- Any dark, leafy vegetable
- Beans like kidney, pinto, navy, split peas and lima
Fruits Sweeten The Deal
Many different types of fruit are storied for their high antioxidant content and overall nutritional value. Just about any fruit imaginable is considered a great choice for boosting dietary health, but certain options are better noted for their cancer-preventing properties. Some of the top choices include:
- Blackberries
- Blueberries
- Apples
- Citrus
- Prunes
- Strawberries
Working In 5 Servings A Day
Making sure to get at least five servings of non-fried, healthful fruits and vegetables can be tricky. This is especially so for those who are used to maybe eating only one vegetable a day or passing on fruit in favor of processed sweets. There are a few tips that can make the job a little easier to handle. To work fruit and vegetables into the diet easier try:
- Drinking juice: Consuming six ounces of 100 percent vegetable or fruit juice with meals will tackle a single serving each time this is accomplished.
- Using fruits and vegetables for snacks: Munching on an apple instead of sweets or gabbing carrot sticks instead of chips can make working healthier choices into routine a little easier to swallow.
- Packing salads for lunch: Bringing a salad from home for lunch that includes higher nutritional value items like kale or romaine lettuce can save money from eating out and may just work out to more than one serving, depending on the content of the salad. Plus, this is also a great way to keep weight in check, which can prevent a variety of other conditions.
When it's time to reduce cancer risks, reach for an apple of grab a bowl of broccoli. Eating right can make a difference in prevention and overall health, as well.
by: EeLynn Lee
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