British researchers announced their research findings: moderate drinking, exercise, smoking cessation, and eating 5 fruits and vegetables a day for longevity. Compared with people who do not use these suggestions, the average life expectancy of those who follow the above recommendations has been extended by 14 years.
Why is eating 5 fruits and vegetables a day is one of the secrets of health and longevity? Experts believe that this is because "colored substances" in fruits and vegetables can enter human cells, and they have a strong impact on the toxic compounds that seriously damage human genes, oxygen free radicals.
Oxygen free radicals cause cell damage and cancer
Oxygen is an essential element of life, and 20% of the air is oxygen. But how are the genes in our bodies damaged? The answer is also oxygen. “The most powerful scientific evidence today is based on oxygen free radicals as a major stimulus for heart disease, cancer, dementia, and premature aging.†Dr. David Hubbard, Director, Human Nutrition Research Center, University of California, Los Angeles, People Every time the animals and animals breathe, the lungs inhale oxygen and mix with the liquid on the lungs. The oxygen molecule consists of two oxygen atoms, which are affected by heat and light, and the two oxygen atoms are split to create oxygen radicals containing only a single oxygen atom. Each oxygen radical has unpaired electrons. Electrons, like sparks in a gas tank, can cause tiny atomic explosions that damage other parts of the cell, including fats, proteins, and genes.
Experiments have shown that as long as the lung fluid contains sufficient antioxidants to absorb these tiny explosions, the body's cell tissue will not be destroyed. If exposed to flue gas or other toxic substances, these human defense materials are depleted and lung tissue cells will be damaged.
The tiny genetic damage will be repaired and will not cause obvious damage to the cells. However, excessive cell damage can cause cell death and the immune system will clear these dead cells in half. However, when excessively damaged cells are not killed or dead cells are not cleaned up in time, and the damage occurs again in the sensitive part of the gene, cancer will be produced.
Fruits and vegetables will avoid genetic damage
Oxygen can harm our genes and increase the risk of cancer. In fact, in response to the threat of oxygen, plants in the natural world have become colorful, such as red strawberry, green rape, and orange carrots. All colored substances are used to protect the plant from oxygen in the atmosphere.
Why does the plant appear to have color? Because the chemical structure of these colored substances can absorb visible light. This chemical absorption of light neutralizes the active electrons that damage the gene. Associate Professor Chai Xizhong, associate professor of Peking University School of Medicine, said that like an open apple, exposed to the air for a minute or two, the apple's white flesh will turn brown, which is due to the loss of the protective effect of the red skin of the cut apple. , was damaged by oxygen. When people take in the red skin of apples, they will also take in the same colored substances. These colored protective substances will protect the genes from damage inside the human body.
Need more than 7 servings of fruits and vegetables daily
“Ancient people must eat a few pounds of low-fat, high-fiber fruits and vegetables in order to obtain the precious energy needed for survival, while modern people have to consume too much energy. A refined snack foods such as peanuts, fried potatoes Tablets or biscuits contain more energy than two cups of vegetables." David Herber explained that when the body's energy intake is more than it consumes, excess energy will give cells a signal to speed up reproduction. The body will produce more cells, increase people's weight and consume the cell's protective substances, causing cell damage. Long-term cumulative cell damage is a key risk factor for heart disease, diabetes, common cancer, and more. Fat cells release substances that stimulate inflammation, which is a risk factor that triggers atherosclerosis and common cancers. Obesity also promotes the damaging effects of oxygen on the body's genes.
However, the color “coded†in the daily edible fruits and vegetables optimizes the body's protection of cells and cellular genes. Although the types and characteristics of fruits and vegetables are different, they all contain beneficial substances that protect and regulate gene metabolism, providing our bodies with special protection and thus becoming our “garden pharmacyâ€. Certain types of fruits and vegetables play a special beneficial role in certain tissues and organs. For example, lycopene in tomatoes and their products will be concentrated in the prostate of men to prevent the development of benign prostatic hyperplasia or cancer; lutein and zeaxanthin contained in spinach, corn and other yellow-green leafy vegetables will accumulate in the retina and eyeballs. In crystals, the risk of cataract and macular degeneration is reduced.
Chai Weizhong said: "I think that eating five fruits and vegetables a day does not guarantee that you will be able to take in enough substances to protect the genetic metabolism of different organs. You should eat 7 or more fruits of different colors one day. Vegetables, what is the weight of a serving? Chai Weizhong said that it is a glass of raw vegetables and fruits or half a cup of steamed or boiled vegetables and fruits.
Using ideal food as a dietary subject
For health, besides ingesting sufficient beneficial plant compounds from vegetables and fruits, people can also constitute the main body of the meal by selecting ideal foods, thereby avoiding obesity, excess nutrition, and even diseases.
Chai Weizhong said that in terms of protein foods, it is ideal for soy, white chicken, egg protein, and fish and shrimp salvaged from seawater, and unsatisfactory high-fat red meat, whole eggs, and farmed fish and shrimp from pigs, sheep, and cattle. Etc.; carbohydrate foods, the ideal is fruits and vegetables, whole grains, puffed corn, unsatisfactory is sugar, white bread, cakes, cakes and snacks, hard biscuits, etc.; in fat foods, ideal is olive oil, avocado oil Unfavorable is hydrogenated soybean oil, corn oil, cottonseed oil, animal butter, margarine, egg yolk, etc. Of course, people will not be poisoned by eating these undesirable foods, but if these undesirable foods are piled up together, a so-called "junk meal" will be formed, and these "junk foods" will often be consumed in large quantities every day. Eventually people Health problems will occur.
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