Everyone has hopes to have a healthy body because a healthy body will be able to influence daily productivity and long-term health status. Eating patterns, lifestyles, and habits of a person have a role in determining one’s health status. Late-night sleep habits, lack of exercise, and lack of activity and unhealthy eating patterns are risk factors for degenerative diseases and others.
Cancer is a disease that generally causes death and occurs due to free radicals, characterized by cell cycle abnormalities that cause cell growth to be out of control, with risk factors from the environment (generally smoking, eating patterns and nutritional status of obesity, radiation, stress, physical activity that is less, and polluted environment) and genetic.
However, by adopting a healthy lifestyle and a balanced diet can prevent it. The healthy lifestyle in question includes physical activity, exercise, and regulating the adequacy of rest periods. Meanwhile, to implement a balanced diet a person should make arrangements to eat/diet through choosing safe and nutritious food menus and avoiding unhealthy foods.
The Antioxidant in Fruits and Vegetables
Antioxidants can neutralize free radicals and are able to slow down or prevent oxidation of other molecules. Besides being able to reduce free radicals, other benefits of antioxidants are to prevent various diseases (especially degenerative diseases, such as cancer, cardiovascular disease, cognitive disorders, immune dysfunction, and Alzheimer’s), prevent premature aging, and prevent cell damage. As for good sources of antioxidants found in fruits, vegetables, and grains, such as:
- Blueberries that contain a variety of antioxidants, namely anthocyanidins, tannins, myricetin, quercetin, kaemferol, chlorogenic acid, vitamins A & C. The content of Vitamin A & C in blueberries plays a role in maintaining endurance, while anthocyanidin can relieve inflammation and prevent cancer.
- Strawberry that is rich in elegic acid can increase the ability of quercetin to kill cancer cells.
- Grapes with resveratrol content can inhibit the development of cancer cells.
- Cherries contain beta carotene, lutein, melatonin, and anthocyanin. Small fruit with a sweet taste that contains anthocyanin plays a role in fighting free radicals.
- Oranges with high vitamin C content also contain a variety of antioxidants, namely beta carotene, zeaxanthin, lutein, anthocyanin, and hydroxycinnamic acid.
- Apples contain beta carotene, quercetin, and vitamin C with the same benefits as blueberries.
- Sweet dates have antioxidants such as tannin, beta carotene, lutein, and zeaxanthin.
- Tomatoes which are categorized in the vegetable group apparently contain lycopene and vitamin C.
- Broccoli which is rich in vitamins A & C also contains beta carotene and zeaxanthin which function as antioxidants. In addition, broccoli also contains phytonutrients that have the potential to reduce the risk of various types of cancer.
- Asparagus is rich in antioxidants saponins, quercetin, and kaempferol.
- Soybeans contain various active and phytochemical compounds, including isoflavones and saponins that provide protection against cancer. In addition, soy also contains phenolic acids that play a role in stopping the spread of cancer cells and phytic acid as an antioxidant.
- Nuts such as kidney beans, green beans, peanuts, and other nuts containing lignans, saponins, flavonoids, inositol, sterols, and protease are also good sources of antioxidants.
Other antioxidant contents in fruits include:
1. Flavonoids are antioxidants that are contained in many fruits. In addition, Flavonoids play the role of giving color to fruits and vegetables, such as:
- The red color in fruits and vegetables contains lycopene found in tomatoes, guava, and watermelon.
- The yellow color of fruits and vegetables contains beta carotene found in oranges, papayas, peaches, and pineapple.
- The white color of fruits and vegetables contains flavonoids found in asparagus, celery, chive mushrooms, and scallions.
- The green color of fruits and vegetables contains isothiocyanate, sulforaphane, and indole found in broccoli, cabbage. Cauliflower, and turnips.
2. Green tea contains poliferol, a type of antioxidant that has benefits in maintaining endurance and preventing cancer.
3. Chocolate contains nearly three times the antioxidants of green tea.
In general, fruits, vegetables, and nuts are good sources of antioxidants. So a day’s eating arrangements should someone consume it to meet the adequacy of nutrients and prevent the risk of cancer. In addition, choosing the right processing technique needs to be considered in managing eating arrangements to prevent the risk of cancer.
Although a variety of techniques for processing food ingredients by frying is still permissible, choose techniques for processing healthier foods with the team, steaming, and boiling will reduce fat intake. And keep in mind, as prevention reduce foods that are processed by burning because they contain carcinogenic substances that can increase the risk of cancer.
Healthy is hope, and having a healthy lifestyle and a balanced eating pattern is a choice that must be made in order to achieve optimal health status so that a better quality of life. Eating food sources of antioxidants can be an option in implementing a healthy and balanced diet to prevent cancer.