Nutrigenomics daily Practice

Prevention

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To prevent tumors at the table, in addition to a power supply
balanced and healthy lifestyles, the nature offers us substances
exceptional compound calls phytochemicals that are present in
special foods and drinks.
These compounds have been the subject of study and their peculiarities are been examined, demonstrated and confirmed by several researches scientific and epidemiological.
Food or drink sources that contain them are defined nutraceuticals, as they possess a beneficial health function human (in this case anti-tumor) and should be more present in ours
daily food.

Food sources rich in phytochemicals

• Garlic and onion: both are very powerful bulbs to prevent and fight tumors, but also i leeks, shallots, chives and other foods belonging to the Allium family. These vegetables strengthen the immune system of our body and, thanks to the presence of compounds sulfur (allisulfur) in garlic and antioxidant flavonoids in onion, reduce the risk of tumors of the oral cavity, prostate and colon.

• Citrus fruits: they are rich in antioxidants and can therefore reduce liver and hollow tumors oral and stomach. In the specific case of orange, its main property is its high content of vitamin C which, in addition to increasing the defenses of the immune system, helps to promote the absorption of iron and to fight free radicals that are the cause of the aging of all the cells. It also performs a powerful anti-inflammatory action thanks to two others substances contained therein such as hexperidin and anthocyanins; Esperidine is a bioflavonoid that improves the health of capillaries and connective tissues, while anthocyanins are pigments natural that give the oranges their beautiful color, perform antioxidant functions and prevent the tumors. To get as much as possible all the virtues contained in this fruit one must eat a slices, without completely eliminating the spongy white part under the peel because it is rich in rutin, a substance that helps to assimilate vitamin C.

• Algae: these sea vegetables include many varieties, among which the best known are: Arame, Hijiki, Dulce, Kombu, Kelp, Nori, Wakame, Spirulina, Agaragar, Fucus, etc. Some studies laboratory tests have shown that algae are able to slow down cell growth cancerous; the active ingredients with this property are fucoxanthines and fucoidan.

• Avocado: this tropical food contains many phytonutrients and antioxidant elements that help free the cell from free radicals. It also presents an excellent supply of acid linolenic fat and omega 3, is rich in vitamin A and E and contains a high amount of potassium,
fair quantities of Phosphorus, Zinc, Magnesium and Calcium. It is used, too, to fight the depression and has anti-inflammatory powers.

• Cocoa and dark chocolate: cocoa, the main ingredient of chocolate, has properties antioxidants, antimicrobials and anticancer thanks to the presence of polyphenols, the content of which is associated with a bitter and astringent taste. However, it is better to avoid giving cocoa to the children in the first year of life, as it could trigger allergic reactions, while in the Hypertensive people The presence of caffeine in cocoa could accentuate the symptoms.

• Cinnamon: is a small evergreen tree originating from Sri Lanka that boasts a history millennial, so much so that it was already used by the ancient Egyptians. Even today this spice has some properties that are scientifically recognized, including antitumor thanks above all to proanthocyanidins present in large amounts.

• Whole grains: there are many varieties available on the market and among the most common ones we have wheat, rice, corn, barley, spelled, oats, kamut, rye, millet, quinoa, amaranth, etc. These caryopses still contain many excellent nutrients qualities localized above all in the germ of the bean (proteins, lipids, mineral salts, trace elements, vitamins, etc.), which are lost during the refining process. Furthermore the fiber food present in considerable quantities favors the sense of satiety, facilitates intestinal peristalsis, reduces the absorption of sugars, cholesterol, triglycerides and prevents the formation of different tumors, especially of the stomach and intestines.

• Crucifera: all the varieties of cabbage such as cauliflower belong to this family broccoli, Brussels sprouts, cabbage, cabbage (green and red), the watercress, etc. These vegetables contain a significant amount of phytochemicals in particular glucosinolates, polyphenols and isothiocyanates, which prevent the formation of tumors fighting free radicals (these protective substances are particularly concentrated in the Brussels sprouts) and prevent carcinogens from causing damage to other cells.
Above all, they reduce the risk of breast, lung and prostate cancers.

• Curcuma: it is a yellow powder obtained by crushing the rhizome of a plant tropical of the ginger family, which grows mainly in India and Indonesia. There the main substance of turmeric, with antitumor properties, is curcumin which prevents tumors of the stomach, intestine, liver, breast and ovaries. However this spice is little absorbed from the intestine, that is, it has a weak bioavailability, which however can be increased in a way considerable if taken together with pepper or using the curry in which it is contained.

• Forest fruits (currants, blackberries, blueberries, raspberries, etc.): being seasonal fruits their consumption is limited, however they contain different phytochemicals including ellagic acid, anthocyanidins, proanthocyanidins and other compounds with antiproliferative properties, ie capable of inhibiting it tumor cell development. These compounds prevent different types of tumors, in particular those to the esophagus and intestine, are a high source of substances with antioxidant action and, beyond to be a delight on the palate, they contain substantial amounts of vitamin C, vitamin A, B1, B2.

• Legumes (soy): foods rich in fiber and isoflavones (substances similar to human estrogens) which slow down the speed of sugar absorption and keep the intestine clean, the first barrier body exposed to carcinogens. Among the legumes, soybean stands out which prevents several cancers including those in the breast and prostate.

• Flaxseed oil: being mainly composed of omega 3 and omega 6 and triglycerides of essential polyunsaturated fatty acids scarcely present in our diet, it protects the body from cardiovascular diseases and from any inflammatory-neurodegenerative diseases, it carries out an excellent antioxidant action thanks to the high content of vitamin E and neutralizes the cells carcinogenic.

• Extra-virgin olive oil: it is the oil par excellence of the Mediterranean tradition. The main Olive oil fatty acid is oleic acid, a monounsaturated fat resistant to the action of heat and light. Alongside oleic acid there are also linoleic and linolenic acid, 2 essential fats that must necessarily be introduced with the diet. Several studies Epidemiological studies have indicated that regular consumption of olive oil is inversely related to different types of cancer; it is also scientifically established that its constant use favors a lowering of bad cholesterol (LDL) and a simultaneous increase in good cholesterol (HDL).

• Blue fish (anchovies, sardines, sardines, mackerel): it consists of a type of meat generally more digestible than other fish with a high fat content of excellent quality (ad example omega-3), which seem to favor the death of cancer cells.

• Tomato: this vegetable represents the major source of lycopene, one of the most powerful natural antioxidants, responsible for Red. This vegetable is rich in water-soluble vitamins, mineral salts,
oligoelements and possesses several anticancer properties, especially useful in the prevention of cancer prostate, oral cavity, pharynx, esophagus, larynx and colorectal.

• Oilseeds (walnuts): they are highly energetic foods and contain high amounts of lipids, many of them polyunsaturated. This type of fat has the property of decreasing bad cholesterol (LDL) and favor the increase of the good one (HDL).

• Vegetable centrifuges: they are beverages rich in very concentrated nutrients, easy assimilation and preparation through the use of a centrifuge. The ideal moment of theirs consumption is the morning on an empty stomach, or on an empty stomach at any time of day, or before meals.

• Green tea: it has been known and praised for many years for its numerous anticancer properties, thanks above all to some phytochemical compounds including the catechins. It prevents tumors breast, lungs, esophagus, prostate and also counteracts melanoma. To allow an effective extracting the active ingredients we recommend a tea infusion time of at least 8-10 minutes, because with 5 minutes only 20% of catechins are extracted.

• Red wine (grapes): among the anticancer phytochemicals
contained in this drink it is necessary to mention resveratrol,
a polyphenolic compound present in grape berries, in the
wine (the red one contains 20% more), in some berries and oilseeds (peanuts) and in other particular plants.

Foods to avoid

• Cold cuts: the excess of these foods is responsible for several colon cancers also due to many preservatives contained in them (eg nitrates).

• Meat: excessive consumption of meat, especially if red meat, can be very dangerous and promote the onset of tumors (stomach and intestine).

• Salt (sodium chloride): excessive use of salt would favor some types of tumors such as pancreas and stomach.

• Milk and derivatives: a high consumption of dairy products can favor the onset of tumors (especially at the breast).

• Kitchen nuts: they are rich in sodium glutamate, flavor enhancers and hydrogenated fats, substances that if introduced in excess are potentially carcinogenic.

• Kitchen nuts: they are rich in sodium glutamate, flavor enhancers and hydrogenated fats, substances that if introduced in excess are potentially carcinogenic.

• Saturated fats: those who consume many saturated fats of animal origin present in meat bovine, swine, milk, dairy products, eggs, cold cuts, etc., are more likely to get cancer.

• Sweet and sugary drinks: their abuse can trigger mutagenic reactions causing the onset of tumors, as well as raising blood sugar with the risk of diabetes.

• Alcohol: the abuse of this substance causes many cancers including those to the liver, esophagus and pancreas.

Conclusions

Most diseases have some connection with nutrition; for this the
nutrigenomics is not just a medical topic but a new way to reconcile man western with food, and through this with his world.
This correlation between man and food has been the subject of numerous reflections since the time of the philosophers Savarin, Moleshott and Feuerbach. However, nowadays, following the increase of the incidence of tumors and cardiovascular diseases, this topic has returned to great interest in scientific field and not just philosophical.
In a life of 80 years a person ingests on average 30 to 60 tons of food; what does the difference is the quality of the food consumed.
It is therefore necessary to undertake and maintain a nutritionally correct lifestyle, which places it the emphasis on taking phytochemicals with beneficial effects on our body, avoiding, on the other hand, the intake of foods that are harmful and dangerous to the health of our body.
Therefore, food becomes the basic element for longevity; as the doctor Filippo Ongaro claims, in fact, “food speaks to us and sends us messages of health or illness”.
It is therefore not prudent to underestimate the effect of nutrition on our health.
Unfortunately, however, in the food field there are many clichés, myths and false truths and so it becomes difficult to understand what proper nutrition is.
Nutrigenomics responds elegantly and clearly to this question, showing that we must simply eat food that is compatible with our DNA.


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