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The Sun-Times - Heber Springs, AR
  • Carmel Aaron: Crucify Cancer with Cruciferous

  • We are told that one of the greatest benefits about including cruciferous vegetables in our diet is the fact that this is a great deterrent to either getting cancer, or used to fight cancer.
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  • I am so pleased that a larger segment of our community is taking steps toward improving a healthier lifestyle.
     
    This past week I have had the opportunity to speak with some readers, and the conversations have given me a hopeful warm feeling.
     
    One girl shared her green drink with me, and while I was trying it she told me all the great green vegetables that she put in it.  It was very good.
     
    Then I got into a discussion with a co-worker of hers and we discussed the advantages of making whole or total juice in a Vita-Mix or a NutriBullet.  Of course you could make it in any strong blender that is built correctly.
     
    It really pleases me to see people in our own area making these important steps in their own health.
     
    Now, since we have a one in 3 chance of being diagnosed with cancer and that chance is growing epidemically, how can we crucify cancer with cruciferous?
     
     
    Web MD tell us that cruciferous vegetables has it all, vitamins, fiber, and disease-fighting phytochemicals.
     
    What are cruciferous vegetables?  They are vegetables such as, broccoli, cauliflower, Brussels sprouts, kale, cabbage, and bok choy, etc.
     
    We are told that one of the greatest benefits about including cruciferous vegetables in our diet is the fact that this is a great deterrent to either getting cancer, or used to fight cancer.
     
    Lab studies show that one of the phytochemicals found in cruciferous vegetables - sulforaphane - can stimulate enzymes in the body that detoxify carcinogens before they damage cells.  I hope that sounds like a good reason to eat them.
     
    Other studies have shown the ability of certain phytochemicals found in cruciferous vegetables are able to stop the growth of cancer cells for tumors in the breast, uterine lining (endometrium), lung, colon, liver, and cervix, according to the American Institute for Cancer Research. And additional studies that track the diets of people over time have found that diets high in cruciferous vegetables are linked to lower rates of prostate cancer.
     
    Oxidative Stress Another benefit of cruciferous vegetables is with oxidative stress.  Oxidative stress is the overload of harmful molecules called oxygen-free radicals, which are generated by the body. Reducing these free radicals may reduce the risk of colon, lung, prostate, breast, and other cancers. Further we are told it is best, to eat these veggies raw or only lightly steamed to retain the phytochemicals that make cruciferous vegetables special in terms of our health. 
    Page 2 of 3 - Instead of boiling, lightly steam, saute or stir-fry these vegetables. If the taste of these vegetables are not pleasing for you, try them with a little bit of garlic, onion or herbs. The flavor can also be complemented by salt and pepper. Broccoli and cauliflower can also make a tasty addition to an omelet, casserole or pasta.
     
    I love cooked cabbage, and I use many of these daily in my totally raw smoothie.  I don’t add enough to my smoothies to even notice their taste.  Of course by the end of the week, I have had quite a bit of them.
     
    Leafy Cruciferous Vegetables
    Kale, cabbage and collard greens are usually easy on the budget and easy to cook. They can be added to stews or soups or lightly sauteed. Try them in pastas or casseroles. Or again you too may add them to smoothies.
    You can make them more appealing with herbs, salt and pepper. Steam them for an easy side dish or boost the nutrition of your main dish by adding them chopped during the cooking process
     
    Cruciferous vegetables are considered the Anti-Cancer diet by the experts such as Dr. Liesa Harte.
     
    She tells us:
    Eat Your Veggies – Cruciferous, That Is!
    Cruciferous vegetables are amazing! These special vegetables play an important role in cancer prevention. Cruciferous vegetables contain phytochemicals known as isothiocyanates . These phytochemicals alter the way estrogen is broken down in the body. This in turn reduces the risk of hormone or estrogen-related cancers such as breast and uterine cancer. Cruciferous vegetables possess significant amounts of fiber, vitamins, and minerals. Consuming a serving of these vegetables daily (particularly broccoli, kale, and brussel sprouts) can help lower risk of disease. The following vegetables are included in the cruciferous family:
     
    • Arugula.
    • Brussels Sprouts.
    • Bok Choy.
    • Broccoli.
    • Radish.
    • Turnips.
    • Kohlrabi.
    • Daikon (a type of radish)
    • Chinese cabbage (napa)
    • Cabbage.
    • Kale.
    • Mustard greens.
    • Rutabaga.
    • Watercress.
    • Collard greens.
    • Cauliflower.
    • Broccoli
     
    Are there any other benefits to adding cruciferous vegetables to our diet?
     
    Yes notice what they are.
     
    Additionally they also contain substances shown in studies to help strengthen the body’s immune system.
    • They have been shown to lower cholesterol, neutralize toxins. Influence metabolism in a positive manner, help prevent DNA damage.
    • Cruciferous vegetables are usually green, although cauliflower is a white/cream color. Cauliflower’s nutrition facts and health benefits should not be overlooked. Cauliflower aids in weight loss, clearing skin, and fighting toxic substances in your body.
    • As mentioned they help to protect against cancer by reducing oxidative stress.  Kale has the most vitamin A and broccoli has the most vitamin C.
    • A cruciferous vegetable diet is linked to lower levels of markers of inflammation in the body.
    •  
    • And please note this fact:
    • The average American eats only about one serving per week (instead of per day, as recommended). The Japanese, who have the world’s lowest cancer rates, eat eight servings of cruciferous vegetables per week. 
    •  
    • Maybe we ought to change our eating habits.
    Page 3 of 3 - Learn all you can about crucifying your cancer with cruciferous, and building a healthier immune system too.
     
    For more info on living cancer free please check this link our:
    http://www.squidoo.com/Cancer-War
     
    I do wish you and your dear ones all the best as you work to improve your health.
     
    Keep making the effort, you and those you love will be glad you did.
     
    (Carmel Aaron lives in Heber Springs has a degree in biology and has been certified by Proevity in Nutrition and Glycemic Indexing. She owns and operates Anatomy Academy Wellness.  Where she teaches: Weight Loss, Nutritional consulting, assisting with Pain reduction & Detoxification. To contact her email: AWellnessCoach@Gmail.com)

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