Download Tips for a healthy diet.Alejandra Godinez

TIPS FOR A HEALTHY DIET

Alejandra Godínez
Eat a “Rainbow” assortment of
fruits and vegetables.
Fruits and vegetables are so important in the
battle against cancer that some experts have
said that cancer is a result of “maladaptation”
over time to a reduce level of intake of fruits
and vegetables.
Examples of Anticancer Phytochemical
Carotenes
Coumarin
Act as antioxidants
Enhance immune functions
Dark-colored vegetables such as carrots,
squash, spinach, kale tomatoes ; fruits
such as cantaloupe, apricots , and citrus
fruits
Carrots , Celery, fennel , beets, and citrus
fruits
Has antitumor properties
Enhance immune functions
Stimulate antioxidad
mechanisms
Dithiolthiones, Keep cancer-causing
Cabbage-family vegetables (broccoli,
glucosinolates, compounds from damaging
brussels sprouts, collards , and kale).
and
cells
thiocyanates
Enhance detoxification
Flavonoids
Act as antioxidants
Fruits, particularly darker fruits such as
Have direct anti tumor effects berries, cherries and citrus fruits , also
Hace immune-enahancing
tomatoes ,peppers , and greens.
properties
Isoflavoids
Block estrogen receptors
Soy and other legumes
Lignans
Act as antioxidants
Flaxseed and flaxseed oil: whole grains,
Modulate hormone receptors nuts, and seeds.
Limonoids
Enhance detoxification
Citrus fruits and celery
Block carcinogens
Polyphenols
Act as antioxidants
Green tea, chocolate, and red wine
Block carcinogen formation
Modulate receptors
Sterols
Block production of
Soy, nuts, and seeds
carcinogens
Modulate hormone receptors
Reduce your exposure to pesticides
•Do not over consume foods that have the tendency to
concentrate pesticides .
•Buy organic produce, which is grown with- out the aid of synthetic
pesticides and fertilizers.
•Try to buy local, in season.
•Peeling off the skin or removing the outer layer of leaves of some
produce it may be all you need to reduce pesticide levels.
• An alternative way to remove surface pesticides residues,
waxes, fungicides, and fertilizers by soaking the item in a mild
solution of additive free soap or pure castile soap.
Eat to regulate your blood sugar
level
Refined sugars , white flour
products, and other sources of
simple sugars are quickly
absorbed into the
bloodstream, causing a rapid
rise in blood sugar. In
response, the body boosts
secretion of insulin by the
pancreas.
Do not overconsume meat
and other animal foods.

The higher your intake
of meat and other
animal products, the
higher your risk of
heart disease and
cancer, especially for
the major cancers
such as colon, breast,
prostate and lung
cancer.
Eat the right types of fats

American Cancer Society and the National Cancer
Institute recommended a diet that supplies less than 30
percent of calories as fat.
Keep your salt intake low,
Your potassium intake high.
The electrolytes are mineral
salts that conduct electricity
when dissolved in water . For
optimal health , its important
for you to consume these
nutrients in proper balance.
Optimal dietary potassium-tosodium ratio greater than 5:1 –
ten times higher than the
average intake.
Drink sufficient Amount of
water.
References

Michael S.D.(2004) Nutrition and cancer: A review of the
evidence for an anti-cancer diet. Nutritional jornal
2004.

Michael M. (2005). The encyclopedia of Healing
Foods.New York, NY:Atria boks.