The experts are unanimous: it is by eating more superfoods and more fruits, vegetables, legumes, nuts and whole grains that we can best ward off the disease, because these foods influence the composition of our cells and improve communication between them. In addition, they are powerful antioxidants that neutralize the harmful molecules called free radicals, thus promoting health. Here's how a healthy diet has many benefits.
Cancer, heart disease, stroke and other diseases are the result of cell damage caused by free radicals.
In small numbers, these free radicals fight against infection. But in large numbers, they harm tissue and DNA by causing oxidative stress, digging into the cell membrane a hole through which bacteria or viruses enter. In the cell, free radicals can attack chromosomes and alter or destroy genetic information. If the damage persists, the healthy cells become cancerous and the cancer cells multiply even more.
Most free radicals are produced by the metabolism of the body, but also by air pollution, radiation, pesticide residues and other products that attack the environment. What role does the diet play in there? By observing the populations, scientists have learned that people who eat a lot of fruits and vegetables suffer less from oxidative stress than others. That's because fruits and vegetables contain hundreds of phytochemicals ("phyto" comes from the Greek phyton, which means plant). Twenty years ago, the word was unknown among nutritionists because many of these products had not yet been discovered. It was believed that the body needed only fat, protein, carbohydrates, vitamins, minerals, trace elements and water.
Since then, countless studies have shown that phytochemicals are essential to health. Some reduce oxidative stress, others reduce inflammation, detoxify contaminants and pollutants, activate enzymes that block uncontrolled cell division, or promote the entry of nutrients into and out of the cell.
The virtues of a healthy diet: studies in support
According to studies, the more phytochemicals you consume, the less likely you are to become ill. At least five servings of fruits and vegetables a day and you decrease by 20% 100 the risks of cancer. Eating more is even better. In a Colorado research center, a study of 80 breast cancer-prone women found that those who had eaten ten servings of fruits and vegetables a day for two weeks had greatly reduced the cellular damage associated with cancer. A similar study conducted by the University of Arizona on breast cancer survivors yielded similar results.
The importance of a diet rich in phytochemicals
Of course, to reap the immense benefits of phytochemicals, you have to absorb enough. However, the typical Western diet does not contain much. A recent study of North American dietary habits found that 100 of the people supposed to eat vegetables every day used only peeled fries. Occasional fries do not hurt, but Canada's Food Guide, which serves five to ten servings a day, certainly did not think about french fries.
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