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Jun 08, 2012 by Jasmine Simone Category: General Blog 0 comments

This article By, Marjorie R. Simon Anything Vegan, LLC. Co-Founder, was Published on eCornell Plant-Based Nutrition Certification website on May 21, 2012.

The China Study found an inverse relationship between the concentration of Vitamin C in the blood and prevalence of cancer. When levels of Vitamin C in the blood were low, families were more likely to have a high incidence of cancer. Low vitamin C was prominently associated with a higher risk for esophageal cancer, for leukemia, and cancers of the Naso-pharynx, breast, stomach, liver rectum, colon and lung. How is vitamin C able to do such amazing things? The antioxidants in these foods interfere with free radical damage to cells that can lead to cancer.

Here is a top 10 food countdown to keeping the body cancer-free:

10#10: Strawberries

Strawberries are delicious and make a great addition to desserts or drinks. I think strawberry Margaritas count…

 

10#9: Oranges and Clementine’s (Tangerines)

No surprise here. The orange industry has done much better than its fruit cousins at promoting its health benefits and high levels of vitamin C. but yes, it’s only number 9 on the list…talk about promoting well. Oranges, citrus fruits, and their zest (the shavings of their peel) are all high in vitamin Followed by clementine’s, or tangerines.

10#8: Papayas (aka: Lechoza, Mamão, Pawpaw)

In addition to vitamin C, papaya is also a great source of vitamin A and foliate (vitamin B9). You are probably wondering – what do I do with a papaya? Well they make great smoothies for morning or anytime you need a quick pick-me up snack.

10#7: Kiwi fruits (Chinese Gooseberries)

Kiwi fruits are tart as well as decorative; they make a great addition to any fruit salad or dessert. Discovered more than 700 years ago in the Yang-tseriver valley in China, kiwi has stood the test of time. It taste is like a combination of melon, citrus fruits, nectarines and strawberries all in one, and yes it’s supposed to be green when eaten.  You can eat the tiny black seeds on the inside of the fruit and can even eat the fuzzy skin on the outside. Talk about the perfect package! Check out the California Kiwi Commission site for recipes.

10#6: Broccoli, Cauliflower, Brussel Sprouts

Broccoli provides vitamin followed by raw cauliflower, then raw brussel sprouts. Try not to dip them in cow ranch dressing like we unwittingly did as kids. Serve them on your party tray with olive oil and fresh herbs. Or you can use anon-dairy salad dressing as dipping sauces instead – it’s more common than people think…

10#5: Dark Leafy Greens (Kale, Mustard Greens, Garden Cress)

Dark leafy greens are more than just a source of calcium, and are packed with other vitamins including vitamin C. Raw kale provides the most vitamin C with120mg (200% DV) per 100 gram serving. Perhaps we should take a cue from our ancient ancestors that ate up to six pounds of leaves per day, probably by walking along from one place to another, just picking and eating leaves as they went. Can you imagine eating a grocery bag full of greens each and every day? Few of us even eat the minimum USDA recommendations of 3 cups of dark green vegetables per week. And yet, these veggies deliver a bonanza of vitamins, minerals, and phytonutrients.

10#4: Fresh Herbs (Thyme and Parsley)

Truly the spice of life, fresh and dried herbs are packed with vitamins and health benefits, they can be used in almost any soup, stew, or as the main ingredient to a salad. Thyme provides the most vitamin C of any herb followed by parsley. There are so many health benefits of adding fresh herbs to your meals that you’d be amazed. When you sprinkle fresh herbs on your food, you get such fabulous flavor. Your family and friends will think you are a much better chef than you really are.

10#3: Bell Peppers

A staple of pasta sauce and pizza the sweet bell pepper packs a high vitamin C punch. The amount of vitamin C depends on color. Yellow peppers provide the most vitamin C and green peppers provide the least vitamin C of the bell pepper family. The prices of fresh bell (or sweet) peppers seem to coincide inversely with the level of vitamin C—green bell peppers usually are cheapest, and red, yellow/gold, and orange are more expensive. The biggest surprise is the more rare colors of bell pepper: purple, pink, blue, rainbow, aqua, violet, maroon, white, black, and brown, depending on when they are harvested and the specific cultivar. Many people say the colors also have differing tastes. So to add a rainbow of pepper taste without the hot, this is the way to go.

10#2: Guavas

Depending on variety, guavas can provide as much as228mg (381% DV) of vitamin C per 100g serving. Guavas have so many uses in addition to fighting with free radicals and reducing the risk of cancer. The roots, leaves, bark and immature fruits are used for gastroenteritis as they are astringents. The fiber content in guava controls blood pressure and cholesterol. As a result it is very beneficial for heart. The potassium content and fiber in guava helps kidney in eliminating wastes. It controls diabetes and it is good for constipation. And its various parts can be used on wounds and aching places to get relief from pain, to get relief from toothache, as a remedy for cough and throat pain, to relieve swollen gums and oral ulcers, for skin diseases and it is very useful in stopping the puking sensation. In traditional medicine, the extraction of leaves is used to cure epilepsy and cholera. Convulsions in children can be treated by rubbing the stain on their spines. Are you as amazed as I am about this incredible fruit?

10#1: Red and Green Hot Chili Peppers

Actually a fruit pod, hot chili peppers are an excellent way to spice up soups, curries, and sauces, green chilies and provide the most vitamin C than any other food. Despite their fiery “hotness” are very popular and have tremendous medicinal and health benefiting properties. (But be sure they are fresh because Certain chemical compounds like aflatoxin (fungal mold), found in spoiled chilies have been known to cause stomach, liver and colon cancers – so buy them and use them quickly The red hot chili peppers aren’t just good to dance to – spice up your palate and your body will benefit in huge ways!

 

Sources:

http://www.eCornell.com Plant-Based Nutrition lecture series

http://www.healthaliciousness.com/

http://healthymeals.nal.usda.gov/hsmrs/NJ%20Quick%20Steps/NJ_Qk_Steps_Participant/Kiwi.pdf

http://www.kiwifruit.org/

http://lowcarbdiets.about.com/od/lowcarbsuperfoods/a/greensnutrition.htm

http://www.livestrong.com/article/512661-healthy-benefits-of-fresh-herbs/

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