Champion vegetable – sweet potato In the “anti-cancer vegetables list”, sweet potato ranked first, in the best vegetables rated by the World Health Organization, it won the crown of the 13 best vegetables. The reason for such a high popularity, and the rich nutritional value of sweet potato is inseparable. Sweet potato contains a variety of nutrients needed by the human body, known by nutritionists as the most balanced nutrition food. Among them, the content of vitamin B1 and B2 is 6 times and 3 times higher than that of rice; the beta-carotene, vitamin C and folic acid contained in them have positive effects on cancer prevention, among which the sweet potato with red heart is the best. Studies have shown that dehydroepiandrosterone extracted from sweet potato can reduce the risk of colon cancer and breast cancer in white rats. Sweet potato contains more mucopolysaccharide substances, can maintain the elasticity of human arterial blood vessels, keep the joint cavity lubrication, regular consumption can prevent cardiovascular fat deposition, prevent atherosclerosis. Sweet potato also contains a variety of cellulose and pectin that are not easily destroyed by digestive enzymes, which can effectively stimulate the secretion of digestive juices and gastrointestinal motility, and promote bowel movements. In addition, sweet potatoes contain more calcium, magnesium, potassium and other minerals, is an alkaline food, to maintain the body’s acid-base balance, maintain human health has a positive effect. The doctor around – cauliflower cauliflower, also known as cauliflower or cauliflower, for the cruciferous herb cauliflower fat flower bulb. There are two kinds of white and green, both have high nutritional value, green is also called broccoli, broccoli, its nutritional value is higher than the white. Cauliflower is extremely rich in nutrients. Each 100 grams of cauliflower ball contains 2.4 grams of protein, 3 to 4 grams of carbohydrates, 0.4 grams of fat, 0.88 grams of crude fiber, rich in vitamin C88 grams, vitamin B2 content is also 2 times the content of cabbage. Also contains carotene, vitamin B1, vitamin B2, vitamin B6, vitamin E, vitamin K, niacin, folic acid, pantothenic acid, also contains calcium, phosphorus, potassium, magnesium, sodium, iron, copper, zinc, selenium and other minerals and trace elements. The content of vitamin C in cauliflower is the highest among cruciferous vegetables, four times higher than that of cabbage; the content of carotene is equivalent to eight times that of cabbage, which can help remove free radicals in the body, protect tissue cells, and have the effect of disease prevention and anti-aging. In addition, cauliflower has more flavonoids and other substances that can fight infections, clean up blood vessels, prevent cholesterol deposits and reduce the risk of heart disease and stroke. Cauliflower is also rich in vitamin K, which facilitates the healing and recovery of skin trauma. Various studies have shown that regular consumption of cauliflower can reduce the incidence of rectal cancer, stomach cancer and breast cancer. Nature’s gift – green leafy vegetables Green leafy vegetables have high nutritional value, and its average vitamin content is the highest among all kinds of vegetables. The average vitamin C content per 100 grams of fresh leafy greens is 20 to 60 mg, 10 to 30 times that of apples and 2 to 3 times that of tomatoes. Green leafy vegetables are also a good source of beta-carotene, which is not as good as carrots, but much higher than tomatoes, oranges and sweet potatoes. The leaves of plants are the site of photosynthesis, and nutrients absorbed from the roots are also transported to the leaves for photosynthesis, making them the richest of all plant organs in terms of nutrient content. At the same time, the darker the color of the leaves, the more efficient the nutrient synthesis, the richer the nutrient content. 1, parsley: alias celery, French parsley, foreign coriander, parsley, round and thick petiole, branching high, its edible part is the young leaves, is indispensable in Western cuisine spicy seasoning dishes and decorative vegetables. Research shows that the apigenin contained in celery has an inhibitory effect on the growth of many tumor cells, such as prostate cancer, breast cancer, leukemia, colon cancer, etc. 2, golden cauliflower: golden cauliflower alias southern clover, yellow alfalfa, commonly known as yellow cauliflower, grass head, fat field grass, mother qitou, yellow flower grass son, mill grass son, wood corn, earth Jie, etc., native to the Mediterranean region and India, the main domestic distribution in the provinces south of the Yangtze River basin. Golden cauliflower is a wild vegetable in winter and spring, the young stems and leaves can be eaten, and its nutritional value is very high, containing protein, a variety of vitamins and minerals, etc. The protein, carbohydrates, calcium, phosphorus and iron contained in golden cauliflower are higher than spinach. After solarization, the content of vitamin D in it is not only increased, and easily absorbed by the body. The phytosaponin, alfalfa phenol, soy flavonoids, guanine, knife-bean acid and pectic acid are beneficial for strengthening the immune system and lowering blood lipids. Golden cauliflower is generally used in vegetarian stir-fries and cold dishes, and can also be used as a base for meat dishes such as button meat and braised pork, as well as in marinades and sauces. It can also be used as a base for meat dishes such as pork, roast pork, etc. It can also be pickled and sauced. People in Jiangsu and Zhejiang love to cook dishes with it, such as “stir-fried grass head” and “grass head in soup sauce”. Skunk cabbage: Skunk cabbage is a kind of kale, and its scientific name is bulb kale. It is a new variety of vegetable introduced from Europe at the end of 1990s. It is a vegetable between Chinese cabbage and cabbage, which can be steamed as a small dish or shredded into a cold salad. It has a high vitamin C content, with one cup of cooked skunk cabbage containing 1.5 times the recommended daily allowance. It also contains more than 10% of the recommended daily allowance of vitamin E, both of which are known to enhance immune function. It is rich in plant fiber, has a laxative effect, can increase gastrointestinal digestive function, promote intestinal peristalsis, prevent constipation, eliminate toxins. Indole in bulb kale can induce a certain metabolic enzyme in the digestive tract, thus inactivating the carcinogen, and contains the trace element molybdenum, which can inhibit the synthesis of acid amines, thus having certain cancer prevention effects. 4, shepherd’s purse: shepherd’s purse belongs to the top quality of wild vegetables, its taste is fresh, fragrant and unique, since ancient times by people’s preference. The content of protein, carotene, vitamin B2 and vitamin C in shepherd’s purse is outstanding among vegetables, and the content of calcium and iron is especially rich, containing nearly 300 mg of calcium and 5.4 mg of iron per 100 grams of shepherd’s purse, which is about three times that of ordinary vegetables. In addition, shepherd’s purse is not only high in various nutrients, but also relatively comprehensive and balanced. Just one plate of capers on the table can get a comprehensive supply of nutrients. Asparagus, also known as asparagus, is named after its shape, which resembles that of a spring shoot. Asparagus is rich in a kind of tissue protein that can effectively inhibit the growth of cancer cells. The large amount of folic acid, nucleic acid, selenium and asparaginase contained in asparagus can well inhibit the growth of cancer cells and prevent the spread of cancer cells. Studies have shown that asparagus extracts promote DNA double-strand breaks in cancer cells, but not in normal cells, so scientists are very optimistic about this selective killing effect of asparagus. If you want to use asparagus as an adjunct to cancer treatment, you should make sure to consume it daily to make an impact. Because the folic acid in asparagus is easily destroyed, if you use it as a supplement, avoid cooking it at high temperatures, preferably in a microwave oven on low power before consumption. Carrots have a high nutritional value, and people call them “ginseng” and “common man’s ginseng”. This is because it is rich in B vitamins, vitamin C, calcium, iron and fiber, but the most popular is carotenoids. In addition to its benefits to the eyes and skin, it also plays an important role in cancer prevention, which is why carrots are ranked 10th on the list of “anti-cancer vegetables”. Studies have shown that many cancer patients have reduced levels of vitamin A in their blood serum and that high levels of vitamin A can be helpful in treatment, so many doctors recommend that patients drink plenty of carrot juice or eat more carrot-based dishes. Carotenoids are stored in the cell walls of carrots, which are made of cellulose and cannot be absorbed by the body, but can only be absorbed by breaking the cell walls through chopping or frying. In addition, carotene is a fat-soluble vitamin, so the human body cannot absorb the effective substances in raw carrots, which must be cooked in cooking oil to play a nutritional role. Anti-cancer powerhouse – garlic It is said that in ancient times, when there were no antibiotics, people already knew to use garlic to treat dysentery, enteritis, inflammation, abscesses and other diseases, and it has also written a glorious history in the treatment of tuberculosis. Surveys have found that the incidence of cancer in any area where garlic is habitually grown and consumed is far lower than in surrounding areas. Why can a little garlic be so miraculous? Studies have shown that garlic can block the production of carcinogenic substances such as nitrosamines in the stomach, and also has the effect of scavenging free radicals, inhibiting the proliferation of tumor cells and improving human immunity, thus reducing the occurrence of cancer. Various experimental data also prove that garlic can improve the activity of the immune system and promote the ability of the body’s own immune system to clear cancer cells, making the body more resistant to cancer cells. In addition, garlic is also rich in selenium, a powerful antioxidant and anti-mutagen that accelerates the decomposition of various peroxides in the body, which are responsible for the occurrence of various cancers, so researchers also speculate that the miraculous anti-cancer effect of garlic may be related to selenium. Consistent long-term consumption of garlic is a good way to protect yourself from cancer. It is worth noting that garlic, despite its various benefits, is not suitable for everyone. Its strong stimulating properties can have side effects for patients suffering from stomach ulcers and gastritis. Besides that, eating one or two cloves of raw garlic every day can have an anti-disease effect, and eating more will not bring greater benefits. Tomatoes, the Ruby of Vegetables Tomatoes can be used as a vegetable, a condiment, and a raw fruit, making them a rare and healthy food. Tomatoes are rich in lycopene, a carotenoid that has powerful antioxidant properties and cancer prevention effects. Studies have shown that people whose diets are rich in lycopene have a significantly lower risk of various cancers. According to expert recommendations, a daily intake of 5 to 10 mg of lycopene per person is sufficient for cancer prevention and health benefits. This translates into an intuitive amount of three medium-sized tomatoes per person per day to meet health needs. For special populations, such as the elderly or those with low liver function, this amount needs to be increased and can be met through the intake of such products as tomato paste, tomato juice and lycopene supplements. There are also many different types of tomatoes, in different colors and sizes. Red tomatoes have the highest lycopene content and are the most beneficial for cancer prevention, with red tomatoes containing about 10 times more lycopene than yellow tomatoes. Smaller tomatoes such as the “sage fruit” are cherry tomatoes, which are richer in flavonoids and higher in vitamin C and dietary fiber than ordinary tomatoes. Consumers should choose fresh, ripe, dark-colored tomatoes when buying them, store them in the refrigerator at low temperatures, and cook them as soon as possible to prevent the lycopene from decomposing in the light.