It is proven that fruits and vegetables have anti-cancer properties and are beneficial in preventing certain cancers.

Increase plant phytochemical

I came across a cancer research study that cites that there are about 20,000 to 30,000 phytochemicals – the cancer fighting compounds found in plants. Ironically, phytochemicals are produced as a defense mechanisms of plants when they are cut up, destroyed, bruised or are exposed to adverse temperatures, or are lacking in essential nutrients to thrive. When plants are exposed to Ultraviolet light and high temperatures anthocyanins, flavones, sinap esters, isoflavonoids and psoralens are activated and produced as a defense mechanism for the survival of the plant. At low temperatures anthocyanins are produces or when attacked by pathogens such as bacteria, fungi and viruses a number of pytochemicals such as pterecarpans, isoflavans, prenylated isopflavones, coumarins and a lot more are produced as defense against these pathogens. The same is true when nutrients in the soil are lacking. Low nitrogen soil content makes the plant produce flavonoids, isoflavones, a low phosphate soil content produces anthocyanins while a low iron causes pheolic acids to be produced. Like wise when plants are wounded numerous chemicals are produced.

Isn’t this wonderful? These findings can actually be a great advantage for humans in their quest to find naturally occurring substances they can eat to fight illnesses.

Cooking know how

Now, let’s go to the kitchen. Knowing how phytochemicals are produced means attention should be given on how to handle and cook them. The secret to optimally maximize the richness of these phytochemicals is to learn to handle, prepare and cook them properly. This would also mean just how much phytochemicals you’d get in a meal that would help you in your battle against cancer.
The best way to bring out the phytochemicals in onions and garlic is to chop them into small pieces and leave them for around 10 minutes. This simple procedure allows the enzyme alliinase to combine with the sulfur compounds present in most vegetables. When these veggies are cooked together the sulfur through a chemical reaction are made into diallyl sulphide, a potent anti-cancer fighting compound which is heat resistant. It is also important to combine onions and garlic with other vegetables to produce a sufficient amount of phytochemicals through its reactions. Cooking onions and garlic even boiling them for more than 20 minutes would destroy those precious phytochemicals so the best way is to stir fry them for a minute.
The best way to draw out the phytochemicals in cruciferous veggies such as brocolli, watercress, cauliflower and pak choi, even cabbage is to chop them. When these veggies are bruised, chopped or chewed an enzyme called myrosinase is released which in turn reacts with glucosinolates and a chemical reaction occurs to produce isothiocyanates and indoles which are strong anti-carcinogens. Myrosinase is not heat resistant, to preserve its efficacy, eat these veggies raw, steamed or cooked lightly.

Follow the rule

As a rule, veggies should be cooked slowly and avoid overcooking as it destroys those valuable phytochemicals. Steaming lightly or eating them raw and chewing them well will draw out and preserve those phytochemicals you so badly needy.
Isn’t it fun? Learn the art of cooking vegetables to bring out the best in them. Prepare and cook them properly. The methods may not win you a cooking award but definitely it determines just how much weapon you can eat to cure that dreaded cancer.