White vegetables and fruits (onions and garlic) protect against cancer and lower cholesterol

White vegetables and fruits (onions and garlic) protect against cancer and lower cholesterol
By consuming foods of various colors, each person also receives phytochemicals with extremely beneficial effects on health. Phytochemicals are hundreds or thousands of biologically active non-nutritive chemicals found in plants. More than 900 different phytochemicals have been identified as food components. The discovery of phytochemicals is still in process. It is believed that one serving of vegetables contains hundreds of different phytochemicals that have beneficial physiological effects on human health (especially anticancer and antioxidant effects).

  1. Include fruits and vegetables of various colors in your daily diet. Red (tomatoes, strawberries, cherries, red peppers), orange (carrots, melons, apricots), yellow (bananas, pineapples, lemons, corn), green (olives, broccoli, apples, leafy vegetables), blue (forest fruits) but and white color (onion, garlic) because they protect against carcinoma and lower cholesterol.
  2. Enrich your diet with a new type of fruit and vegetables every Sunday.
  3. Use herbal spices (for example, cinnamon helps diabetics control blood glucose levels).
  4. Dried or baked fruit can be a great dessert.
  5. Double the usual portion of vegetables.
  6. Decorate the dish with pesto sauce, asparagus or artichokes.
  7. A snack can be a whole grain biscuit.
  8. Add barley to soups and stews.
  9. Sometimes use tofu (soybean cheese).
  10. Add flax seeds to yogurt or kefir or ayran (Turkish yogurt).





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