Research shows that eating plenty of fruits and vegetables has been
associated with reduced risks for several cancers. Fruits and
vegetables contain a wide variety of potential cancer-inhibitory
nutrients and antioxidants. Today, let’s just focus on dark green leafy
vegetables.
Dark green leafy vegetable family includes the following members commonly available on the market:
* Spinach
* Kale
* Collard Greens
* Mustard Greens
* Swiss chard
* Romaine Lettuce
* Bok Choy
Key cancer protective factor
Dark green leafy vegetables are rich in folate, a group of water-soluble B vitamins.
Key role in cancer prevention
Folate’s primary function is to maintain DNA integrity. Free radicals
generated by sunlight, cigarette smoke, air pollution, infection,
toxins, and metabolism constantly attack our DNA and cause much of the
damage. Without DNA repair, damaged cells can develop into cancer. Folate keeps up DNA stability by regulating DNA biosynthesis,
repair and methylation.
Let
me explain a little bit more about DNA methylation. Plainly speaking,
it involves the addition of a methyl group to DNA structure. DNA
methylation patterns go wrong in cancer, often causing tumor-suppressor genes to switch off; which occurs in common cancers in the United States, such as colon, lung, prostate, and breast cancer.
Accumulating evidence indicates that inappropriate diet may
contribute to one third of cancer deaths. Folate deficiency has been
implicated in the development of several types of cancer, including
cancer of the colorectum, breast, ovary, pancreas, brain, lung and
cervix.
Key sources for safe intake
To safely and effectively increase folate intake, you should consume
dark green leafy vegetables, and other naturally folate-rich foods like
asparagus, strawberries, and legumes. Supplements are not preferred, as
recent studies indicate that an excessive intake of synthetic folic
acid (either high-dose supplements or fortified foods) may promote
human cancer.
So, eat a lot of green leafy vegetables every day. They are loaded
with cancer protective phytochemicals, antioxidants and nutrients.
Also, you enjoy other health benefits beyond cancer prevention.
How do you incorporate dark green leafy vegetables into your daily diet?
Photo credit: By mahr; By jonsson; and By Sultry
