Fruits and Vegetables that Prevent CANCER

In todays polluted and stressful world (environment, government, and even mind), CANCER is one of the deadly diseases that kills our loveones and even ourselves if we are not careful of the foods that we take. Proper diet, regular exercise, avoid or minify stress, pray always, and eat fruits and vegetables every day, are the vital points that helps prevent cancer.

In choosing your daily intake of fruits and vegetables, health experts, and the National Cancer Institute recommends:

·         At least one serving of a vitamin A-rich fruit or vegetable a day.

·         At least one serving of a vitamin C-rich fruit or vegetable a day.

·         At least one serving of a high-fibre fruit or vegetable a day.

·         Several servings of cruciferous vegetables a week. Experts’ studies suggest that these vegetables may offer additional protection against certain cancers, although further research is needed.

In this regard, I put here some of the fruits and vegetables that are high in fibre and rich in vitamins A & C for easy reference.

High in Vitamin A

·  

Apricot

 Apricots – Asian fruit that is downy yellow to rosy-coloured resembling a small peach. The surface can be smooth or with very short hairs, and its single seed is enclosed in a hard stony shell with a grainy, smooth texture.

Cantaloupe – The fruit of a cantaloup vine, small to medium-sized melon with yellowish flesh, usually range in size from 0.5kg to 5.0kg.

Cantaloupe

Carrots

·         Carrots - Perennial plant widely cultivated as an annual in many varieties for its long conical orange edible roots; temperate and tropical regions; important source of carotene.

Kale
     Kale - A hardy cabbage with coarse curly green or purple leaves that do not form a head.

Collard

·         Collard - Variety of kale having large, smooth, edible leaves.

·         Leaf lettuce - Lettuce with loosely curled leaves that do not form a compact head. It is eaten either raw, notably in salad, sandwiches, hamburgers, tacos, and many other dishes, or cooked as in Chinese cuisine.

Red & green leaf lettuce

Mango

·         Mango - Large oval tropical fruit having smooth skin, juicy aromatic pulp, and a large hairy seed.

Mustard greens

·         Mustard greens - Leaves eaten as cooked greens.

Pumpkin

·         Pumpkin - A coarse vine widely cultivated for its large pulpy round orange fruit with firm orange skin and numerous seeds; subspecies of Cucurbita pepo include the summer squashes and a few autumn squashes.

Romaine lettuce

·         Romaine lettuce - Lettuce with long dark-green leaves in a loosely packed elongated head.

Spinach

·         Spinach - Southwestern Asian plant widely cultivated for its succulent edible dark green leaves; eaten cooked or raw in salads.

Sweet potato

·         Sweet potato - Pantropical vine widely cultivated in several varieties for its large sweet tuberous root with orange flesh.

Acorn squash 

·         Acorn squash- Squash plant bearing small acorn-shaped fruits having yellow flesh and dark green or yellow rind with longitudinal ridges.

High in Vitamin C

Apricot

·         Apricots – Asian fruit that is downy yellow to rosy-coloured resembling a small peach. The surface can be smooth or with very short hairs, and its single seed is enclosed in a hard stony shell with a grainy, smooth texture.

Broccoli

·         Broccoli - Plant in a cabbage family with dense clusters of tight green flower buds used as vegetable.

Brussels sprouts

·         Brussels sprouts - The small edible cabbage-like buds growing along a stalk of the brussels sprout plant.

Cabbage

·         Cabbage - Any of various cultivars of the genus Brassica oleracea grown for their edible leaves or flowers.

Cantaloupe

·         Cantaloupe –  The fruit of a cantaloup vine, small to medium-sized melon with yellowish flesh, usually range in size from 0.5kg to 5.0kg.

Cauliflower

·         Cauliflower - A plant having a large edible head of crowded white flower buds.

Chili peppers

·         Chili peppers - Plant bearing very hot and finely tapering long peppers; usually red.

Collard

·         Collard -  Variety of kale having large, smooth, edible leaves.

Grapefruit

·         Grapefruit - Citrus tree bearing large round edible fruit having a thick yellow rind and juicy somewhat acid pulp.

Honeydew melon

·         Honeydew melon - Any of a variety of muskmelon vines having fruit with a smooth white rind and white or greenish flesh that does not have a musky smell.

Kiwi fruit

·         Kiwi fruit - Fuzzy brown egg-shaped fruit with slightly tart green flesh.

Mango

·         Mango - Large oval tropical fruit having smooth skin, juicy aromatic pulp, and a large hairy seed.

Mustard greens

  Mustard greens - Leaves eaten as cooked greens.

Orange

·         Orange - Round yellow to orange fruit of any of several citrus trees.

Pineapple

·         Pineapple - Large sweet fleshy tropical fruit with a terminal tuft of stiff leaves; widely cultivated.

Plum

·         Plum - Any of numerous varieties of small to medium-sized round or oval fruit having a smooth skin and a single pit.

Potato

·         Potato with skin - Annual native to South America having underground stolons bearing edible starchy tubers; widely cultivated as a garden vegetable; vines are poisonous.

Spinach

·         Spinach - Southwestern Asian plant widely cultivated for its succulent edible dark green leaves; eaten cooked or raw in salads.

Strawberry

·         Strawberries - Any of various low perennial herbs with many runners and bearing white flowers followed by edible fruits having many small achenes scattered on the surface of an enlarged red pulpy berry.

Bell peppers

·         Bell peppers - Plant bearing large mild thick-walled usually bell-shaped fruits; the principal salad peppers; Large bell-shaped sweet pepper in green, red, yellow, orange or black varieties.

Tangerine

·         Tangerine - Any of various deep orange mandarins grown in the United States and southern Africa; A reddish to vivid orange colour.

Tomatoes

·         Tomatoes - A rounded fruit, red when ripe, that is eaten as a vegetable or in salads.

Watermelon

·         Watermelon - Large oblong or roundish melon with a hard green rind and sweet watery red or occasionally yellowish pulp.

High in Fibre or Good Source of Fibre

Apple

·         Apple - Fruit with red, yellow or green skin and sweet to tart crisp whitish flesh.

Banana

·         Banana - Elongated crescent-shaped yellow fruit with soft sweet flesh.

Blackberries

·         Blackberries - Large sweet black or very dark purple edible aggregate fruit of any of various bushes of the genus Rubus.

Blueberries

·         Blueberries - Sweet edible dark-blue berries of either low-growing or high-growing blueberry plants.

Brussels sprouts

·         Brussels sprouts - The small edible cabbage-like buds growing along a stalk of the brussels sprout plant.

Carrots

·         Carrots - Perennial plant widely cultivated as an annual in many varieties for its long conical orange edible roots; temperate and tropical regions; important source of carotene.

Cherries

·         Cherries - A red fruit with a single hard stone.

Beans

·         Beans - Any of various edible seeds of plants of the family Leguminosae used for food.

Peas

·         Peas - A leguminous plant of the genus Pisum with small white flowers and long green pods containing edible green seeds.

Dates

·         Dates - Sweet edible fruit of the date palm with a single long woody seed.

Figs

·         Figs - Fleshy sweet pear-shaped yellowish or purple multiple fruit eaten fresh or preserved or dried.

Grapefruit

·         Grapefruit - Citrus tree bearing large round edible fruit having a thick yellow rind and juicy somewhat acid pulp.

Kiwi fruit

·         Kiwi fruit - Fuzzy brown egg-shaped fruit with slightly tart green flesh.

Orange

·         Orange - Round yellow to orange fruit of any of several citrus trees.

Pear

·         Pear - Sweet juicy gritty-textured fruit available in many varieties.

Prunes

·         Prunes - Dried plum.

Raspberries

·         Raspberries - Woody brambles bearing usually red but sometimes black or yellow fruits that separate from the receptacle when ripe and are rounder and smaller than blackberries.

Spinach

·         Spinach - Southwestern Asian plant widely cultivated for its succulent edible dark green leaves; eaten cooked or raw in salads.

Strawberry

·         Strawberries - Any of various low perennial herbs with many runners and bearing white flowers followed by edible fruits having many small achenes scattered on the surface of an enlarged red pulpy berry.

Sweet potato

·         Sweet potato - Pantropical vine widely cultivated in several varieties for its large sweet tuberous root with orange flesh.

Cruciferous Vegetables

·         Bokchoy - Asiatic plant grown for its cluster of edible white stalks with dark green leaves.

Bokchoy

Broccoli

·         Broccoli - Plant in a cabbage family with dense clusters of tight green flower buds used as vegetable.

Brussels sprouts

·         Brussels sprouts - The small edible cabbage-like buds growing along a stalk of the brussels sprout plant.

Cabbage

·         Cabbage - Any of various cultivars of the genus Brassica oleracea grown for their edible leaves or flowers.

Cauliflower

·         Cauliflower - A plant having a large edible head of crowded white flower buds.

I hope these would help in your nutrition, and taking care of your health, eat fruits and vegetables and PRAY everyday for a Better Health!

See you in my next post, God bless!