Reduce your risk of breast cancer by 21% by simply eating one more serving of veggies a day

According to research, eating more vegetables daily can help lower your risk of developing breast cancer by as much as 21 percent.

The paper, which was published in the European Journal of Cancer, analyzed various studies via meta-analysis to confirm if women who followed diets high in fruit and vegetables did have a lower risk of developing breast cancer. The analysis also studied how micronutrients, like carotenoids and vitamin C, can protect against breast cancer given their role in antioxidant defense.

The researchers noted that according to several studies, “[eating] fruit and vegetables reduces risk of breast cancer and the more consumed, the greater the protection.” Even simply eating a single serving of vegetables every day can help lower the risk of breast cancer by as much as 21 percent while a daily serving of fruit can minimize the risk by at least 17 percent.


25 Vegetables you Should not Miss
Vegetables are important protective food and highly benefi­cial for the maintenance of health and prevention of disease.
They contain valuable food ingredients which can be success­fully used to build up and repair the body.
Here is a list with the veggies that are high in nutrients and your body would love to have them.

  1. Artichokes1 medium (60 calories, 0 g fat): In addition to their high fiber content (6 g), artichokes contain a flavonoid that has been shown to reduce skin cancer in animals.
  2. Avocado1/2 avocado (170 calories, 13 g fat): Yes, they’re high in fat, but fortunately half of it’s the heart-healthy monounsaturated variety. Avocado is a good source of vitamin E.
  3. Beets 1/2 cup, sliced (37 calories, 0 g fat): Beta-cyanin, which gives beets their reddish-purple color, is a disease-fighting antioxidant.
  4. Bok choy1 cup, cooked (20 calories, 0 g fat): This veggie of Chinese cuisine contains isothiocyanates (useful chemopreventive agent against the development and proliferation of cancers), plus lots of calcium (158 mg per cup) and vitamin C (44 mg per cup).
  5. Broccoli1 cup, cooked (44 calories, 0 g fat): This super food is loaded with sulphoraphane. Then there’s the 72 mg of calcium, 78 mcg of folic acid and all the vitamin C.
  6. Cabbage1 cup raw, chopped(22 calories, 0 g fat): The indoles in cabbage make it a cancer fighter. For a healthy coleslaw, top shredded raw cabbage with low fat dressing.
  7. Carrots1 medium (26 calories, 0 g fat): They are a rich source of beta-carotene. One carrot contains twice the RDA for vitamin A.
  8. Garlic 1 clove (5 calories, 0 g fat): Raw, cooked or granulated: all forms contain cholesterol-fighting organosulfur compounds.
  9. Greens (collard, kale, mustard, turnip)1 cup, cooked (29-49 calories, 0-1 g fat): These greens are packed with disease fighters: lutein, zeaxanthin, and isothiocyanates and 93 to 226 mg of calcium per cup.
  10. Green beans1 cup, cooked (43 calories, 0 g fat): Green beans carry a variety of antioxidant carotenoids, including beta-carotene, lutein and zeaxanthin.
  11. Green pepper1 medium (32 calories, 0 g fat): One of the richest vitamin C vegetables – 66 mg per pepper.
  12. Lettuce (romaine) 2 cups, shredded (18 calories, 0 g fat): The darker the green, the more carotenoids. These lettuces are also high in folic acid: there’s 40% of the RDA in 2 cups of romaine.
  13. Mushrooms4-5 mushrooms (20 calories, 0 g fat): they are a good source of B vitamins, copper and selenium.
  14. Onions1/2 cup, chopped (30 calories, 0 g fat): They’re important suppliers of the same heart-healthy organosulphur compounds that are found in garlic.
  15. Peas 1/2 cup, cooked (67 calories, 0 g fat): A good source of the carotenoids lutein and zeaxanthin – both of which help protect against age-related eye disease.
  16. Peppers (hot)1 pepper (18 calories, 0 g fat): Help short-circuit the cancer process.
  17. Potato (white)1 medium (220 calories, 0 g fat): Don’t peel it, and you get a generous 5 g of fiber, 43% of the day’s vitamin C requirement and a major dose of potassium. See here how to cook a potato without peeling it.
  18. Pumpkin 1/2 cup (41 calories, 0 g fat): Gives you three times the RDA for vitamin A and 3/5 g of fiber.
  19. Radishes 4 radishes (4 calories, 0 g fat): The beginning of the bite is cool, but soon things get hot; chewing activates the veggies’ indoles and isothiocyanates. Radishes are an excellent source of Potassium (767mg), Vitamin C (74mg), Folate (95mcg) and Magnesium (54mg).
  20. Seaweed1 cup (32 calories, 0 g fat): Seaweed is carotenoid and calcium-rich and has a delicate taste.
  21. Spinach 1 cup, cooked (41 calories, 0 g fat): Offers enough beta-carotene to surpass the RDA for vitamin A, a lot of lutein and more than half the RDA for folic acid.
  22. Squash (winter types)1 cup, cooked (82 calories, 0 g fat): Not only does a cup equip you with three day’s worth of vitamin A, but it fulfills nearly 10% of your daily calcium needs also.
  23. Tomatoes1 tomato (26 calories, 0 g fat): Technically considered a fruit, tomatoes are loaded with cancer-fighting lycopene and are great sources of vitamin C.
  24. Watercress2 cups (8 calories, 0 g fat): One of its compounds detoxifies a major carcinogen in tobacco and may help prevent lung cancer.
  25. Yams (sweet potatoes)1/2 cup, mashed (103 calories, 0 g fat): They win the carotenoid prize, with astonishing levels amounting to six times the RDA for vitamin A.

How Vegetables Support Gut Immunity

By Michael A. Smith, MD

In case you didn’t already know it, most of your immune system is located in your gut.

That’s why if your gut isn’t healthy, neither is your immune system.

For instance, people with inflammatory bowel disease often suffer from immune hypersensitivities and other allergies as well.

Fortunately, new research shows that eating more cruciferous and leafy green vegetables is a great way to boost your gut immune system and improve your overall immune function throughout your entire body.

Let’s dive into the details!

Fruits and Veggies with the most pesticides

The Full List: 49 Fruits and Veggies

Rank Fruit or Veggie
1 (Best) Onions
2 Avocado
3 Sweet Corn (Frozen)
4 Pineapples
5 Mango (Subtropical and Tropical)
6 Sweet Peas (Frozen)
7 Asparagus
8 Kiwi Fruit (Subtropical and Tropical)
9 Cabbage
10 Eggplant
11 Cantaloupe (Domestic)
12 Watermelon
13 Grapefruit
14 Sweet Potatoes
15 Honeydew Melon
16 Plums (Domestic)
17 Cranberries
18 Winter Squash
19 Broccoli
20 Bananas
21 Tomatoes
22 Cauliflower
23 Cucumbers (Domestic)
24 Cantaloupe (Imported)
25 Grapes (Domestic)
26 Oranges
27 Red Raspberries
28 Hot Peppers
29 Green Beans (Imported)
30 Cucumbers (Imported)
31 Summer Squash
32 Plums (Imported)
33 Pears
34 Green Beans (Domestic)
35 Carrots
36 Blueberries (Imported)
37 Lettuce
38 Grapes (Imported)
39 Potatoes
40 Kale / Collard Greens
41 Cherries
42 Spinach
43 Sweet Bell Peppers
44 Nectarines
45 Blueberries (Domestic)
46 Apples
47 Strawberries
48 Peaches

49 (Worst)Celery



Link here

Nature Wants To Protect You

I love peppers. Especially bell peppers. They’re so crunchy and sweet. I like to get mine at my local farmer’s market.

One of my favorite ways to eat them is roasted. I like to put a big red pepper in the oven and turn it every now and then until it’s soft. They’re delicious that way. Plus, you get to eat the skin where a lot of the nutrients are. (more…)