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.
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?