For the HEALTH of it
Vitamin C and Cancer Prevention
Vitamin C has long been touted as the common preventative for the common cold, but perhaps we have been underestimating this candy-like chewable vitamin. A broccoli quiche and fresh fruit salad, topped off with a glass of chilled orange juice sounds tasty, but according to Prevention Magazine this Vitamin C-packed lunch is more than that. Vitamin C is a "potentially potent protection against cancer."
Vitamin C has long been touted as the common preventative for the common cold, but perhaps we have been underestimating this candy-like chewable vitamin. A broccoli quiche and fresh fruit salad, topped off with a glass of chilled orange juice sounds tasty, but according to Prevention Magazine this Vitamin C-packed lunch is more than that. Vitamin C is a "potentially potent protection against cancer."
How Vitamin C Works
Vitamin C is an antioxident that is able to neutralize free radicals, molecules that can harm a cell's membrane and genetic material. Free radical damage can happen as a result of aging or from exposure to cancer-promoting toxins. Vitamin C may also help regenerate Vitamin E, which not only protects cells from damage that leads to cancer, but enhances the immune system as well.
Vitamin C is an antioxident that is able to neutralize free radicals, molecules that can harm a cell's membrane and genetic material. Free radical damage can happen as a result of aging or from exposure to cancer-promoting toxins. Vitamin C may also help regenerate Vitamin E, which not only protects cells from damage that leads to cancer, but enhances the immune system as well.
In addition to neutralizing free radicals, Vitamin C helps neutralize cancer-causing nitrosamines, which are produced during the digestion of nitrites and nitrates, preservatives found in meats and vegetables.
The U.S. Department of Agriculture and National Cancer Institute base their recommendations of consuming five servings of fruits and vegetables daily on the evidence that vitamin C may reduce all types of cancer.
Stomach
Evidence is striking that vitamin C has significant protective effects for cancers of the stomach, esophagus, oral cavity and pancreas. Intakes ranging from 80 to 110 mg seem to be beneficial.
Evidence is striking that vitamin C has significant protective effects for cancers of the stomach, esophagus, oral cavity and pancreas. Intakes ranging from 80 to 110 mg seem to be beneficial.
Lungs
A long-term study of 870 men taken over a period of 25 years indicated that those who consumed more than 83 mg of vitamin C a day had a 64 percent less risk of lung cancer than those whose intake did not exceed 63 mg daily.
A long-term study of 870 men taken over a period of 25 years indicated that those who consumed more than 83 mg of vitamin C a day had a 64 percent less risk of lung cancer than those whose intake did not exceed 63 mg daily.
A New Orleans study found that people taking more than 140 mg daily, the equivalent of two oranges, had half the risk of lung cancer than those whose intake was less than 90 mg.
Cervical Cancer
According to a study conducted in Latin America, where cervical cancer is extremely high, women who consumed more than 314 mg of vitamin C daily had 31 percent less risk of getting cervical cancer than those who consumed half that amount.
According to a study conducted in Latin America, where cervical cancer is extremely high, women who consumed more than 314 mg of vitamin C daily had 31 percent less risk of getting cervical cancer than those who consumed half that amount.
The Cancer Treatment Centers of America recommend taking 250 to 1,000 mg of the vitamin a day, preferably via food, not supplements, since there is evidence that the anti-cancer power of vitamin C-rich food is stronger than the vitamin itself.
Breast Cancer
A group of premenopausal women with family histories of breast cancer were researched by a recent Nurses' Health Study. Patients who ate 205 mg daily of vitamin C through food products were found to have a 63 percent lower breast cancer risk than those who ingested just a third of the daily dose.
A group of premenopausal women with family histories of breast cancer were researched by a recent Nurses' Health Study. Patients who ate 205 mg daily of vitamin C through food products were found to have a 63 percent lower breast cancer risk than those who ingested just a third of the daily dose.
In another study performed by the Swedish Mammography Cohort, overweight women who took 110 mg of vitamin C daily had a 39 percent reduced risk of breast cancer compared to those who consumed just 31 mg.
Although larger studies are inconclusive, a small study by the University of California, Berkeley, found that women with the least risk of breast cancer consumed approximately 300 mg of vitamin C, the equivalent of about three glasses of orange juice.
Kale Avocado Salad
Ingredients:
8 stems kale, stemmed and shredded
2 cups sun-dried tomatoes, soaked minimum 2 hours, chopped
4 cups avocados, cubed (about 2 medium avocados)
2 1/2 Tbs olive oil
1 1/2 Tbs lemon juice
1 tsp salt
1/2 tsp cayenne (optional for a little zing - use sparingly)
Instructions:
Kale:
1. Destem the kale.
2. Roll leafs and chiffonade (cut into strips).
3. Put the chopped kale into a bowl and massage with hands to break down the cellulose and make it tender. It will start to look like steamed kale.
Avocados:
1. Cut avocados in half.
2. Score the avocado half, into pieces and remove the pieces with a spoon.
Sun-dried tomatoes
1. Soak sun-dried tomatoes over night.
2. Chop into fourths.
Assembly
1. Add all ingredients into a bowl and mix well with hands until oil and creamed avocados is well spread.
Servings: 4
Nutrition Facts
Serving size: 1 serving.
Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
Nutrition information calculated from recipe ingredients.
Amount Per Serving % Daily Value
Total Fat 23.84g 37%
Saturated Fat 3.24g 16%
Total Carbohydrates 63.76g 21%
Fiber 17.01g 68%
Protein 19.33g 39%
Alkalizing Minerals
Calcium 1065.27mg 107%
Magnesium 514.82mg 129%
Potassium 3567.25mg 102%
Sodium 1392.03mg 58%
I
mportant Vitamins
Vitamin A 15940.94IU 319%
Vitamin C 669.99mg 1117%
Vitamin E 2.77mg 28%
Comments
Post a Comment