Αρχική World News The Power of Fruits and Vegetables

The Power of Fruits and Vegetables

Fruits and vegetables are very beneficial to a healthy diet. Read on to learn more:

How many servings a day?

  • 2 ½ cups of vegetables/day and 2 cups of fruit/day
  • 1-2 servings of fruit daily and 3-5 servings of vegetables daily – some raw and some cooked
  • Variety (hint: eat the rainbow). Challenge yourself to see how many different varieties you can eat each week!
  • Lower starch vegetables: leafy greens, mushrooms, tomatoes, beets, cruciferous vegetables, summer squash and zucchini, celery, asparagus, artichokes, pea pods, radishes, turnips, green beans, onions
  • Colorful fruits: Berries, citrus fruits, pomegranates, apples, kiwi (did you know you can eat the skin) and avocado (a fruit) are great sources of vitamins, minerals and fiber
  • If you are looking for ways to add some calories to your diet, include more of the starchy vegetables like sweet potatoes, white potatoes, corn, and peas.

Leafy greens:

  • Leafy green vegetables contain a range of nutrients and bioactive compounds including vitamin E and K, lutein, beta carotene and folate.
  • Phytochemicals, Anti-oxidants, Fiber, Vitamins, and Minerals
  • 1 serving per day of leafy green vegetables may reduce cognitive decline compared to folks who rarely or never eat leafy green vegetables*

Brassica vegetables aka cruciferous vegetables:

  • Rich sources of antioxidants, sulfur containing phytochemicals (glucosinolates), nutrients (vitamin C, vitamin K, vitamin A, potassium) and fiber. May help reduce inflammation.
  • Versatile and available all year round – at least 375 different varieties.
  • Because cooking can reduce the amount of some of the glucosinolates and vitamin C, lightly steaming will help preserve more of these compounds.
  • Many of the cruciferous vegetables can be eaten raw: radishes, daikon, arugula, watercress, mizuna, and cabbage.
  • Add to smoothies, use in stir-fries, soups, slaws and salads. Roasting Brussels sprouts and cauliflower mellows the flavor. Steamed collard greens can be used for a low carb wrap for a sandwich

Getting the recommended amount of vegetables in your daily diet is a challenge you can easily conquer. Don’t forget to eat a mix of raw and cooked vegetables to get the most out of your diet!

*Resource: https://www.npr.org/sections/health-shots/2018/02/05/582715067/eating-leafy-greens-daily-may-help-keep-minds-sharp


Audrey Caspar-Clark MS, RD, LDN received her M.A. in Nutrition Education from Immaculata University in 2009 and her B. S. in Nutrition from Immaculata University in 2000.  She holds an active certification as a specialist in oncology nutrition (CSO) and works as an out-patient oncology dietitian at the Hospital of the University of Pennsylvania and the Abramson Cancer Center, a large urban cancer center treating upwards of 6000 patients yearly. She is a frequent provider of nutrition related education at oncology conferences, patient support groups, and community health programs; as well as providing educational sessions for staff. Some of her interests include cooking and preserving foods, sustainable agriculture, equity in health care and food distribution, and animal welfare.

Source

NEWSLETTER

Συμπληρώστε το email σας για να λαμβάνετε τις σημαντικότερες ειδήσεις από το ogkologos.com

Βρείτε μας

2,449ΥποστηρικτέςΚάντε Like
57ΑκόλουθοιΑκολουθήστε

Διαβαστε Επίσης

Καρκίνος και Κορωνοϊός (COVID-19) ΜΕΡΟΣ Α

Εάν είστε καρκινοπαθής, το ανοσοποιητικό σας σύστημα μπορεί να μην είναι τόσο ισχυρό όσο κανονικά, έτσι μπορεί να ανησυχείτε για τους κινδύνους που σχετίζονται...

ΠΑΓΚΟΣΜΙΑ ΗΜΕΡΑ ΚΑΡΚΙΝΟΥ

Η Παγκόσμια Ημέρα Κατά του Καρκίνου καθιερώθηκε με πρωτοβουλία της Διεθνούς Ένωσης κατά του Καρκίνου (UICC), που εκπροσωπεί 800 οργανώσεις σε 155 χώρες του...

ΕΞΕΛΙΞΕΙΣ ΣΤΗ ΘΕΡΑΠΕΙΑ ΤΟΥ ΜΗ-ΜΙΚΡΟΚΥΤΤΑΡΙΚΟΥ ΚΑΡΚΙΝΟΥ ΤΟΥ ΠΝΕΥΜΟΝΑ (ΜΜΚΠ)

ΕΞΕΛΙΞΕΙΣ ΣΤΗ ΘΕΡΑΠΕΙΑ ΤΟΥ ΜΗ-ΜΙΚΡΟΚΥΤΤΑΡΙΚΟΥ ΚΑΡΚΙΝΟΥ ΤΟΥ ΠΝΕΥΜΟΝΑ (ΜΜΚΠ) Γράφει ο Δρ Παπαδούρης Σάββας, Παθόλογος-Ογκολόγος   Ο ΜΜΚΠ βρίσκεται αναλογικά στο 80% και πλέον του συνολικού...

Διατρέχουν όντως οι καρκινοπαθείς μεγαλύτερο κίνδυνο λόγω κοροναϊού;

Σε πρακτικό επίπεδο, τα δεδομένα των σχετικών μελετών υποδηλώνουν ότι η χημειοθεραπεία ή οι άλλες αντι-νεοπλασματικές θεραπείες δεν αυξάνουν σημαντικά τον κίνδυνο θνησιμότητας από...

FDA: Η ακτινοβολία των smartphones δεν προκαλεί καρκίνο

Σε μια νέα έκθεσή της, η Υπηρεσία Τροφίμων και Φαρμάκων (FDA) των ΗΠΑ αναφέρει ότι επανεξέτασε τις σχετικές επιστημονικές έρευνες που δημοσιεύθηκαν τα τελευταία...

Νέα ανακάλυψη, νέα ελπίδα για τον καρκίνο

Ένα νεοανακαλυφθέν τμήμα του ανοσοποιητικού μας συστήματος θα μπορούσε να αξιοποιηθεί για την αντιμετώπιση όλων των ειδών καρκίνου, σύμφωνα με επιστήμονες του πανεπιστημίου Cardiff...
- Advertisment -

Ροή Ειδήσεων

Puppy That Was Born Dead Becomes Therapy Dog for Cancer Patient

This story has been shared as part of the Fur Fam Story Contest. You can submit your own tale through December 5th. Voting will...

ESMO Immuno-Oncology Congress 2021, Geneva, Switzerland, 8-11 December

LUGANO, Switzerland – The ESMO Immuno-Oncology Congress 2021, the European platform dedicated to the development and use of immunotherapies for cancer treatment, will be held...

FDA Approves Sirolimus Protein-Bound Particles for Malignant Perivascular Epithelioid Cell Tumour

On 22 November 2021, the US Food and Drug Administration (FDA) approved sirolimus protein-bound particles for injectable suspension (albumin-bound) (Fyarro, Aadi Bioscience, Inc.) for...

Targeted drug recommended to treat some advanced lung cancer patients

Selpercatinib will expand treatment options available for people with RET fusion positive non small cell lung cancer. Non small cell lung cancer cells. The National Institute...

Withdrawal of Application to Change the EU Marketing Authorisation for Cervarix

The European Medicines Agency (EMA) announced on 12 November 2021 that GlaxoSmithKline Biologicals SA withdrew its application to use Cervarix (human papillomavirus vaccine ...

Robin Williams Required Film Companies He Worked With To Hire Homeless People

It’s been years since his passing, but the world still feels the loss of Robin Williams. Not only was he an extremely talented and funny...