Ingredients useless in vegetables, fruit has the effect of preventing cancer

Many people believe that fiber is a useless component of food, since most have no nutritional value. However, when fiber helps ease stool excretion, thereby helping to flush toxins from the body, avoiding the risk of colorectal cancer.

According to the National Institute of Nutrition, fiber is defined as the storage and formation of polysacharid cells of plants, especially abundant in fruits, vegetables, whole grains, legumes. These sources all contain soluble and insoluble fiber.

The amount of fiber in vegetables is about 0.3-3.5% depending on the type of vegetable. People often pay less attention to fiber in their daily meals while fiber plays a very important role in human health.

Eating a lot of fiber helps reduce the risk of colorectal cancer and breast cancer.

It is now clear that fiber's role in reducing the risk of colon cancer through beneficial bacteria in the intestine creates inhibitors of cancer cell growth and helps increase Eliminating substances that can cause cancer from the body.

According to Dr. Nguyen Van Tien, Institute of Nutrition, at first glance, fiber is a useless component of food, because most have no nutritional value. But it is considered a functional food.

Many studies show that fiber is recognized to play an important role in the treatment and prevention of chronic diseases such as cardiovascular disease, overweight, obesity, diabetes, constipation, cancer .

Analysts say fiber helps prevent cancer cell growth . This is because it reduces the toxicity of carcinogens by diluting or neutralizing it, reducing the time that waste travels through the intestines, reducing the acidity of the feces and changing the environment. infection in the intestine. Reducing the amount of time your colon exposes to carcinogenic toxic components in foods plays an important role.

When combined with water, the fiber absorbs water and enlarges the stool, making the stool softer and bigger, making the wall of the intestine even more stimulated, increasing peristalsis, making it easier to excrete the stool.

The easy going out helps to easily release toxins and reduce the concentration of these toxins. This helps to avoid the risk of colon cancer.

With breast cancer, the insoluble fiber in water reduces the amount of estrogen in the blood. Therefore, fiber can reduce the risk of breast cancer.

According to the Recommended Nutrition Needs Table for Vietnamese people, the minimum fiber requirement is 18-20g / person / day. In some countries with higher fiber recommendations such as Japan is 20-25g / person / day, the US about 28-30g / person / day .

The source of fiber for the body is mainly from plant-based foods such as vegetables of all kinds, about 0.7-2.8%, in fruits less ripe fiber (0.5 - 1.3%), potatoes, cassava, bamboo shoots and nuts (rice, beans, maize, wheat .) have a high fiber content (0.7 - 4.5%).

Some notes when using fiber:

1. Natural fiber should be used more than processed fiber.
2. Do not eat overcooked fiber as it turns into a powdered sugar. So if you can eat freshly cooked vegetables, especially raw and crunchy vegetables.
3. Wash fruits and vegetables before using to remove plant protection chemicals. It is best to eat fruits without peeling as this layer has a lot of insoluble fiber in water.
4. Between two meals, dry fruits should be used when hungry.
5. The fiber in the diet increases slowly so that the digestive system can adapt to this indigestible dish and avoid bloating.
6. Drink plenty of water, as fiber attracts quite a lot of water in the gut.

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