America is blessed with cancer-fighting fruits: 5 of them to be consumed daily

Fruits are one of the key elements in a healthy diet that promotes an overall wellness, when included in a daily routine. Fruits offer numerous health benefits, including reducing the risk of chronic diseases like heart disease and diabetes, improving digestion, and providing essential vitamins and minerals. They are a good source of fiber, antioxidants, and phytonutrients, all of which contribute to overall well-being.


Some of the specific health benefits are:

Reduced risk of chronic diseases: Consuming a diet rich in fruits can lower the risk of heart disease, stroke, type 2 diabetes, and some types of cancer.

Improved digestion: The fiber in fruits aids in digestion, preventing constipation and maintaining a healthy gut.

Enhanced immunity: Fruits are a great source of vitamin C, which is essential for immune function and helps the body fight off infections.

Healthy skin and hair: Antioxidants in fruits like blueberries and papayas can help protect skin from damage and promote healthy hair.

Weight management: Fruits are generally low in calories and fat, making them a healthy addition to a weight-loss plan.

Improved heart health: Potassium in fruits like bananas and oranges can help regulate blood pressure and reduce the risk of heart disease and stroke.


But did you know, there are some fruits which actually help you fight cancer as well?


Keeping up with the fruit-fight!


There is no single food that can fight cancer. Especially, the research on fruits and cancer isn’t really perfect. There aren’t many studies, and the results are often inconsistent. However, consuming certain foods can provide the body with the nutrients it needs to help reduce the risk of cancer. Those certain types of fruits may have cancer-fighting qualities, and those include apples, berries, cruciferous vegetables, carrots, fatty fish, and more.


Here are the fruits that you might find handy.


Apples:

“An apple a day keeps the doctor away.”

They don't say it for nothing!


At least one meta-analysis -- a study that looks at lots of previous research on a subject -- linked apples with a reduced risk for cancer. The link seems strongest for lung cancer. But apples may also help protect against breast cancer, colorectal cancer, and other cancers of the digestive tract.

Apples contain polyphenols that have promising anticancer properties. Polyphenols are plant-based compounds that may help to prevent inflammation, cardiovascular disease, and infections.

Another study found that eating white vegetables and fruits, like apples, pears, mushrooms, and onions, may help protect against colorectal cancer. Apples and pears are considered white because of their flesh.

The possible benefit from apples probably comes from two substances they contain: polysaccharides, a type of carbohydrate, and quercetin, a plant pigment. Both may help fight cancer cells.


Berries:

Berries such as Blueberries, Raspberries, Blackberries, and Strawberries are extremely healthy. They’re filled with fiber, folate, lots of Vitamin C, and they contain polyphenols that may interfere with the development of cancer.


As for the Acai Berry, which is often marketed as a superfood, it is recommended to stick with the whole fruit.

Besides, Goji Berry, one of the most highly regarded berries in Asia, which has been extensively researched regarding cancer, where it’s shown high immunoactivity, has been a staple of Traditional Chinese Medicine for thousands of years.

Human trials involving the use of goji berry as a cancer treatment have led to positive outcomes in tumor regression. They have demonstrated benefits in stopping the growth and spread of cancer cells.


Dragonfruit:

Widely available in Southeast Asia, Central and South America, or Mexico, dragonfruit is a stunning pink fruit that comes in three vibrant colors. Two have pink skin; one has white flesh, one has red flesh, and another has yellow skin with white flesh.

Lycopene gives this fruit its rich color, and according to the National Cancer Institute, may protect against certain cancers. Results from animal studies have shown that lycopene may have chemopreventive effects for prostate, breast, lung, liver, and skin cancer.


Citrus fruit:

Citrus fruit, like grapefruits and oranges, may have a role in preventing certain cancers.

Citrus fruits are great sources of Vitamin C and contain flavonoids, which can boost the immune system, promote heart health, and suppress the growth of tumor blood vessels.

One study in Japan found that people who had citrus fruits or juices 3-4 days a week were less likely to get cancer than those who had them 2 or fewer days a week.

Though the research results aren't clear-cut, they show that citrus might help fend off several types of cancers, like colon cancer, lung cancer, pancreatic cancer, prostate cancer, breast cancer, nasopharyngeal cancer, and cutaneous melanoma.


Avocado:


Avocados are a great source of monounsaturated fat and also contain several vitamins, antioxidants, and phytochemicals. They contain fiber and potassium, which help maintain a normal heart rate and can help lower blood pressure. One can have avocados as a whole fruit, or can add them to salads, sandwiches, and smoothies.

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