SUPERGREENS

Health Benefits of Shalgam patte (Turnip Greens)

• Improves digestive health

• High in antioxidant

• Anti-inflammatory

• Improves heart health

• Improves bone health

• Rich source of beta carotene, vitamin K, vitamin C, folate , fiber, vitamin E, and vitamin B6

• Rich source of minerals like magnesium, copper, calcium, sodium, potassium, iron, manganese, and phosphorus

• Reduces bad cholesterol

• Increases haemoglobin levels

Health Benefits of Colocassia leaves (arbi ke patte)

• Best eaten when cooked

• Rich in antioxidant

• High in fibre and boost digestive health

• Improves eye sight (rich in beta carotene)

• Lowers cholesterol (fibre & methionione)

• Rich in iron (increases haemoglobin levels)

• Rich in Folate (good for pregnant women)

• Boost heart health (Potassium, fibre, reduces homocysteine level)

• Rich in Vitamin C & Threonine (slows aging)

Health Benefits of Amaranth (Chauli leaves)

• High in iron –increases haemoglobin

• Rich in antioxidant

• Rich in calcium- strengthens bones

• Boost digestive health

• Rich in vitamin K

• Boost eye health (rich in beta carotene)

• Lowers cholesterol levels

• Presence of lysine (an essential amino acid) along with vitamin E, iron, magnesium, phosphorus and potassium and vitamin C helps to fight against formation of malignant cells.

Health Benefits of Radish Leaves (Muli ke patte)

• Reduces constipation

• Rich in Iron (increases haemoglobin levels )

• Rich in calcium, folic acid, vitamin C

• Controls blood sugar levels

• Helps in flushing out toxins from the body- antibacterial

• Boost immune system

Health Benefits of Curry leaves – kadi patta

• Rich in antioxidant

• Lowers cholesterol levels

• Helps to cure indigestion (gas, acidity)

• Controls blood sugar levels

• Cancer fighting properties

• Rich in Beta carotene – strengthens eye sight and good for hair growth

• Protects liver and helps in detoxification

Health Benefits of Dill leaves/Shepu/Sowa/Suvani bhaji

• Chemo protective

• Boost immunity

• Reduces inflammation

• Contains potent antioxidant enzyme

• Good source of calcium thereby making bones stronger

• Prevents bacterial overgrowth

• Improves digestive health- releases digestive juices and relives from constipation

• Good source of Vitamin A & C

• Rich in iron thus maintains haemoglobin levels

• Maintains proper menstrual cycle

• Has calming properties and can aid insomnia

Health Benefits of Cauliflower greens

• Richest source of iron- increases haemoglobin

• Rich source of calcium- strengthens bones

• High in fibre

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Prevent Cancer with Phytonutrient Power

Phytonutrients are natural compounds found in plant foods such as vegetables, fruit, whole grain products and legumes. These plant compounds have beneficial effects working with other essential nutrients to promote good health.

 

Plants contain thousands of natural compounds that science has shown benefit human health and shield us against chronic diseases ranging from heart disease and stroke to diabetes, dementia and cancer. There are still thousands of yet unidentified chemical compounds in plants and vegetables we consume that likely work in synergy with existing phytonutrients that provide antioxidant and anti-inflammatory benefits to promote healthy metabolism and cellular homeostasis.

Many of us are well aware of macronutrients, such as carbohydrates, protein and fat, as well as micronutrients, such as the vitamins and minerals that are listed on FDA-regulated food labels. But too few of us are familiar with phytonutrients — plant-based micronutrients that offer many health benefits and may help ward off chronic diseases, such as cancer, diabetes, heart disease and stroke.

 

“Phyto” means plant

• Phytonutient literally means plant nutrient.

• There are hundreds of phytonutrients that are often referred to as phytochemicals also.

• Common phytonutrients include carotenoids such as lutein, flavonoids, coumarins, indoles, isoflavones, lignans, organosulfures and plant sterols.

Powerful antioxidants

• Many phytonutrients have antioxidant properties that help prevent damage to cells throughout the body.

• A number of phytonutrients have been shown to reduce the risk of cancer, heart disease, stroke, Alzheimer’s and Parkinson’s disease.

• Experts believe that eating plenty of phytonutrient-rich foods promotes healthy aging.

Other biological roles

• Phytonutrients may have other bioactive functions for promoting health.

• Some may have positive effects on the immune system and hormones.

• Phytonutrients may also act as antibacterial or antiviral agents.

Phytonutrient rich foods

• Red, orange and yellow vegetables and fruit (such as tomatoes, carrots, peppers, squash, sweet potatoes, peaches, mangos, melons, citrus fruits, and berries)

• Dark green leafy vegetables (such as spinach, kale, bok choy, broccoli, Swiss chard, and romaine lettuce)

• Garlic, onions, chives and leeks

• Whole grain products (such as brown rice, wild rice, quinoa, barley, wheat berries, and whole wheat whole grain breads and whole grain cereals)

• Nuts and seeds (such as walnuts, almonds, sunflower, sesame and flax seeds)

• Legumes (such as dried beans, peas, lentils, soy beans and soy products)

• Tea and coffee (such as green tea, black tea and other herbal teas)

Enjoy the rainbow

• Phytonutrients are responsible for the vibrant colours found in vegetables and fruit.

• For example the phytonutrient lycopene helps give tomatoes and watermelon their red color.

• By enjoying a rainbow of vegetables and fruit everyday, you can make the most of many of the phytonutrients nature has to offer.

The following 10 natural substances have been demonstrated to be the most effective

1. Epigallocatechin-3-gallate (EGCG): A green tea extract

2. Curcumin: The primary polyphenol in turmeric root

3. Resveratrol: A phytochemical found in grapes, peanuts, Japanese knotweed

4. Lycopene: A red carotenoid found in watermelon, pink grapefruit, and tomatoes

5. Pomegranate extracts

6. Luteolin: A flavonoid found in peppers and various green vegetables

7. Genistein: A phytochemical found in soy, red clover, and coffee

8. Piperine: A phytochemicals found in black pepper

9. β-carotene: An orange carotenoid found in various vegetables

10. Sulforaphane: A sulfurous phytochemical found in Cruciferous vegetables

 

“Phytonutrients , also a milestone in the improvement of cancer treatment because the synthetic anticancer drugs that are currently used are often highly toxic for healthy organs and weakens the patient’s immune system.”

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ANTIOXIDANTS AS CANCER PREVENTION AGENTS

Diet is an important area of intervention for primary cancer prevention. Epidemiological studies strongly suggest that high intake of food rich in beta carotene, vitamin E, vitamin C, selenium, zinc, copper and iron decrease the risk of some cancers.



Free radicals are highly reactive chemicals that have potential to harm cells. Free radicals can be hazardous and damage cells, including DNA, proteins, cell membranes. These factors play a role in the development of cancer and other health conditions.



Antioxidants or “free radical scavengers” are chemicals that interact with and neutralize free radicals, thus preventing from damage. Fruits, vegetables, and grains are rich sources of dietary antioxidants.



Vitamin E or tocopherol occurs widely in nature and is a intracellular antioxidant that protects polyunsaturated fatty acids (component of cell membranes) and prevents the formation of carcinogens from cancer causing compounds. Lycopene is the most effective singlet-oxygen quenchers, it helps in destruction of free radicals. Increase intake of lycopene has reduced the risk of oral, breast, cervix, pancreas, colon, lung cancers. Vitamin A and C, folic acid have protective role at the molecular level in cancer development. Dietary deficiencies of antioxidant are known risk factors in the pathogenesis of cancer to stop further development.



SOURCES:



BETA CAROTENE – Green leafy vegetables, ripe yellow fruits and vegetables like papaya, musk melon, mango, pumpkin, carrots.



VITAMIN C – Citrus fruits like orange, lemon and sweet lime, guava, goose berry, sprouted pulses.



VITAMIN E – Cereals, cereal products, oil seeds, nuts.



SELENIUM, ZINC – Sea foods and cereals.



COPPER – Oysters, liver, mushroom, nuts.



IRON – Green leafy vegetables, cereals millet, pulses, green peas, soy bean, Bengal gram dhal., garden cress seeds.



LYCOPENE – Tomatoes, guava, dried apricots.

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HEALTHY WAYS TO REDUCE YOUR CANCER RISK

A well balanced plant-based diet filled with a variety of vegetables, fruits, soy, nuts, whole grains, dairy and beans can help lower your risk for many types of cancer.

  • Be in right weight:Weight gain, overweight and obesity increase the risk of a number of cancers, including bowel, breast, prostate, pancreatic, endometrial, kidney, gallbladder, oesophageal, and ovarian cancers.
  • Be physically active for at least 30 minutes every day: Physical activity decreases the risk of colon, endometrial and postmenopausal breast cancer.
  • Avoid sugary drinks and limit consumption of energy-dense food : Foods that are high in fats, added sugars, and low in fiber, such as many fast and convenience foods, as well as sodas promote weight gain that is associated with a higher cancer risk.
  • Eat more of a variety of vegetables, fruits, whole grains, and pulses such as beans.:Fruits and vegetables are the best sources of antioxidants such as beta-carotene, vitamin C, vitamin E, and selenium.
  • Limit consumption of red meats (such as beef, pork, and lamb) and avoid processed meats.
  • Limit alcoholic drinks: Alcohol increases the risk of several cancers.
  • Limit consumption of salt and avoid moldy grains and cereals: Limit consumption of processed foods with added salt to ensure an intake of less than 2.4g sodium a day. Do not eat moldy grains or legumes.
  • Where possible, aim to meet nutritional needs through diet alone, instead of using supplements to try to protect against cancer.
  • It is best for mothers to breastfeed exclusively for up to 6 months and then add other liquids and foods. Babies who are breastfed are less likely to be overweight as children or adults.
  • After treatment, cancer survivors should follow the recommendations for cancer prevention.Follow the recommendations for diet, healthy weight, and physical activity.

A well balanced plant-based diet filled with a variety of vegetables, fruits, soy, nuts, whole grains, dairy and beans can help lower your risk for many types of cancer.

  • Author:Ms. Kalpana Rani, Dietician, DSRC Hyderabad
  • Tags:Cancer, Cancer prevention, Nutrition, Diet
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“CANCER PREVENTION WITH NUTRITION”

An anti-cancer diet is an important strategy you can use to reduce your risk of cancer. For example, if you eat at least two servings of fruits and three servings of vegetables daily and eat the right amount of food, drink plenty of water to stay at a healthy weight, you have achieved the half goal.

Beside this, the nature, mother of all of us, provides all the medicine for our better living & cure. To get optimum benefit of those medicinal properties of fruits & veggies, it is always suggested to eat seasonal & local.

Because Foods that are in-season generally have more nutrients than others. Almost all seasonal foods have some medicinal properties to fight several diseases. But regular & proper intake of some super foods helps better management & prevention for cancer.

Just include these five super foods in regular diet, in proper amount & get the benefit.

five super foods

  • Green tea: -Green tea has powerful antioxidants like flavonoids & EpigallocatechinGallate (EGCG) that may protect against cancer. Multiple studies show that green tea drinkers have a lower risk of various types of cancer. Regular intake:-not more than 5 cup/day.
  • Flaxseeds:-flaxseeds (also called linseeds) are a rich source of micronutrients, dietary fiber, manganese, vitamin B1, and the essential fatty acid- alpha-linolenic acid, also known as ALA or omega-3. Flax seed benefits have been proven time and time again and even including fighting breast, prostate, ovarian and colon cancer. Regular intake: – 2 tsp./day.
  • Garlic: – Add garlic to everything you eat. It contains sulfur compounds that may stimulate the immune system’s natural defenses against cancer, and may have the potential to reduce tumor growth. Studies suggest that garlic can reduce the incidence of stomach cancer. Regular intake: – 10-12 cloves/day.
  • Citrus food:-A daily dose of citrus fruits may cut the risk of mouth, throat, and stomach cancers by half. Regular intake:-2-3 citrus fruit/day.
  • Turmeric:-Recent studies show turmeric is a powerful adversary to cancer. Curcumin shows a marked ability to inhibit cancer cell growth, boost antioxidant levels and the immune system, and kill cancer cells. It seems to work on improving mitochondrial function at a cellular level, and it improves metabolism. Even against drug-resistant strains of leukemia, curcumin caused cell death of cancer cells. Regular intake: – 2 to 2.5 grams of fresh turmeric/every alternative day.

IMPORTANT:Keep in mind that seasonal foods vary depending on region, meaning priority should be given to local foods.

  • Author:Ms. Nabaruna Ganguly, Kolkata, Dietitian, D. S. Research Centre, Kolkata
  • Tags:Cancer, Cancer prevention, Nutrition, Diet
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