However doctors are always saying that :

Prevention is better than cure

So what if you can simply protect you and your loved ones from cancer? Well, the answer is: you can prevent cancer easily by including more fruits in your daily diet. So read this article and find out how important these fruits in your fight against cancer and how easy for you to prevent cancer!!

01. Apples

Apples contain many biochemicals such as phenolic acids, carotenoids, and flavonoids which have antioxidant effects.  In addition, apples contain dietary fibers which also can prevent cellular damage due to oxidation.

Anthocyanin is considered as one of the main chemical compound responsible for anticancer effects in apples. Some scientists suggest that apples have the ability to prevent the occurrence of cancers like,

• Lung cancer
• Ovary cancer
• cancer in esophagus
• Colon cancer
• Stomach cancer 
• Breast cancer in the human body. (1)

Why apples are good??

Many scientists around the world have done many studies focusing on experimenting with the anticancer effects of apples. Do you know why? Because Apples are rich in anthocyanins when compared with many other fruits.

According to some studies when apple peel extracts rich with anthocyanin, are given to cancer patients it showed a significant reduction in cell proliferation of cancer cells in a dose-dependent manner. (1)

Particularly in the same experiments, the scientists found that at very low concentrations like 45µg/ml (Micrograms)a 50% inhibition can be achieved and total inhibition can be achieved at a concentration of 70 µg/ml. Isn’t that fascinating??

Furthermore, it was revealed that these extracts have the ability to control signal pathways of different enzymes involved in polyamine biosynthesis which act as potential regulators of cancer and stimulation of cancer.

Examples

• In one investigation among ten fruits rich in anthocyanin fractions, apple showed the most significant reduction of cell proliferation ( a kind of multiplication of cancer cells ) in cancer cells .Especially this was observed for breast cancer cells. So If you are a woman within the age of 30-50 try to consume apples as a habit. You won’t regret it!
• If you consume more apples, catechins along with other bioactive compounds in apples can reduce the risk of lung cancer in your body. You will get better results if apples are consumed along with onions in the diet.
• Apart from above, the phenolic mixtures of crushed and extracted juice of apples can also prevent the oxidative damage on colonic cells, Which may protect you from colon cancer. The most active compound here is the procyanidins (A form of flavonoid.produced by catechins and epicatechins) and pectins. 

Now you know how important apples in the diet. Consume more apples in a healthy way and prevent your body from cancer.

02. Annona

Phyto-chemical profile

Annona contains phenolics, flavanol triglycerides, and essential oils that give it very important properties. Among them, acetogenin compounds like javoricin, arianacin, and annopentocin are the most important compounds responsible for anticancer effects. (2)

You may not be aware, but there were a number of studies on the significant anticancer effects of Annona. Most of the scientists conducted their experiments with different plant part extracts. However, acetogenin was also tested in these experiments. These extracts were used in different cancer cell lines.

what are the benefits??

• Organic extract of (ethyl acetate) Annona leaf can be used against colon cancer cells and lung cancer cells. The leaf extract has the ability to avoid the proliferation of cancer cell lines.
• Apart from that the same extract have the amazing ability to downregulate invasion and migration of cancer cells
• Moreover, according to some other research experts, we can use this plant extract for preventing leukemic cells.

In addition to the above studies, some other different studies also suggest that you can consume this fruit and the boiled leaf extract to avoid breast cancer. Anticancer and antitumor effects of Annona can not only prevent the incidence of breast cancer but also stabilize the disease expansion if you are a cancer patient.

03. Grapes

what do you know about anticancer effects of grapes ??

Well, according to certain research experts grape juices have more potential health benefits with regard to the prevention of cancer. The anti-inflammatory and antioxidant effects of grapes act as protection against cellular damage. Because long-term inflammation leads to cancer.

Surely Long- term exposure of cells to oxidative stress can cause damage to cellular structures. The damaged structure causes cellular dysfunction leading to cancer with time. Particularly grape is rich with antioxidant and anti-inflammatory agents. Therefore it can prevent cancers like:

• Colon cancer
• Breast cancer
• Prostate cancer

Phytochemical profile

According to the conducted study results; The most important compound beneficial for cancer prevention is resveratrol. Resveratrol mainly prevents breast cancer in women. The compounds related to resveratrol in cancer prevention are,

• proanthocyanidins
• Catechins
• stilbenes

What are the cancer preventive effects??

If you have a genetic history of breast cancer, try to eat more grapes in the daily diet. Clearly it will to save yourself from cancer.

In terms of prostate cancer, grape seed extracts are more beneficial. This seed extract has the ability to slow down the growth of cancer cell lines. Stilbenes are the compounds responsible for preventing prostate cancer. (3)

Moreover, according to a scientific study done in 2011, the same seed extract along with resveratrol is better for the prevention of colon cancer and for the treatment of colon cancer patients.

However, the main compounds responsible for these effects are anthocyanins and flavonoids. Some experts suggest that red and black grapes have better functional benefits than green grapes as their anthocyanin contents are high.

Particularly for colon health, you need more dietary fibers. Apart from different phytochemicals fibers are rich in grapes.Obviously the combination of antioxidants and dietary fiber has a collective effect on cancer. Therefore Antioxidants along with the dietary fibers in the fruit give it special anticancer properties.

04. Blueberries

Blueberry is a soft, attractive fruit that contains many phytochemicals.Most probably you may eat them without knowing any health benefits. let’s see what are the wonders of blueberry that you are not aware of !!!. This fruit is rich in antioxidants.

Phytochemicals

• Phenolics
• Anthocyanins
• Pyruvic acids.

Cancer preventing effects

Clearly Pyruvic acid along with anthocyanin have the ability to slow the cancer cell proliferation. Furthermore, these chemicals can prevent carcinogenesis thereby reducing the risk of cancer occurrence. Besides blueberries act as radiosensitizers for the treatment of cervical cancer. (4) 

Blueberry anthocyanins have apoptotic properties other than anti-proliferative effects on cancer cells. Moreover, these compounds act as chemopreventive agents.

Effect of anthocyanins

However, According to some research study results on the Anticancer ability of these anthocyanins, surely the ability increases with the concentration. Therefore to make a more effective treatment, a higher concentration is important (5)

Blueberry proanthocyanidins can facilitate the induction of apoptosis in colorectal cancer cell lines. This allows it to act as an important chemoprevention agent.

Furthermore, blueberry husk along with probiotics can also be used against colon cancer. Because of the probiotics aid gut health while antioxidants in blueberry husk prevent cancer growth. However, their combination can preserve your gut health.

Vitamin C to reduce cancer induction

Apart from anthocyanin blueberry contain vitamin C which has the ability to significantly reduce tumor induction. Besides some studies on mice suggest that blueberry consumption has the potential to prevent ovarian cancer too. because it can downregulate cyclooxygenase levels which induce cancer.

05. Strawberries

As you know Strawberry is a widely consumed delicious berry fruit. In the late decades, There is an increased concern on berry fruits like strawberry as they have high fiber content and excellent nutrient composition. Besides, it has an amazing phytochemical profile too.

What are the bio-active compounds??

• Essential minerals
• Vitamin C
• Folate
• Phenolic acids
• stilbenes
• Flavonoids
• Tannins

Among the other bioactive compounds mentioned above Strawberry is rich with ascorbic acid (Vitamin C) and folate when compared to other fruits. Especially it is one of the fruit with the richest vitamin C content. (6)

All the phytochemicals including vitamin C, polyphenols, flavonoids, and tannins have good antioxidant properties that can scavenge free radicals that lead to cancer induction. However, most of the cancers occur due to ;

• long-term inflammation
• Oxidative reactions
• Metabolic syndrome (obesity)

What are the health benefits??

According to most experimental studies conducted by research experts, They suggest that strawberries have important antioxidant and anticancer properties which can prevent the above effects. Therefore you can ensure your health with strawberry consumption in daily diet.

Especially resveratrol which belongs to the stilbenes group has the key roles in cancer prevention. This may be due to their ability to downregulate proteins suppressing apoptosis and control cancer cell growth and cell transformation.

06. Raspberry

Have you ever thought an attractive fruit like raspberry would have amazing solutions for cancer?
Well, Raspberry is a fruit with a deliciously soft taste. There are different raspberry varieties all around the world which include excellent composition of bioactive compounds that aids to facilitate your health condition.

What are those bio -active compounds??

• Tannins (ellagitannins)
• anthocyanins
• essential minerals
• Vitamin C

What are the health benefits??

Apart from the above phytochemicals, dietary fiber is also an important compound that has a great deal in cancer prevention. Raspberry contains a considerable amount of fiber which can combine synergically with other antioxidant compounds to prevent cancer. (7)

However, most studies on raspberry suggest that phytochemicals extracted from raspberries have the ability to inhibit oxidative damage and decrease cancer cell proliferation.

Furthermore, experts say that phytochemicals in raspberries can not only prevent cell proliferation, but also the cancer cell initiation and development in the body.

Grape belongs to the Genus Vitis of the family Vitaceae which consists of about 60 to 80 species all around the world. The plant is native to the temperate zone and includes varieties that can be consumed as a raw fruit, or crushed to make grape juice or wine types. But Wine is produced in the world in small percentages. The main varieties include Cabernet Sauvignon, Merlot, Tempranillo, Airen, Syrah, Chardonnay, Garnacha Tinta, etc. The major grape growing countries are China, India, the USA, Italy,  France, and Spain. Grapes contain a huge number of nutrients and let’s talk about Grapes health benefits for humans.

02. Nutrient Composition of Grapes

Grape is considered one of the healthiest food because of its high content of phytochemicals including carotenoids(beta-carotene, lutein, etc), phenols, polyphenols, and resveratrol.  In addition, grapes contain nutrients such as phosphorus, calcium, copper, vitamin C vitamin K,  vitamin A  many of the B vitamins,  fiber, and sugars ( glucose and fructose). (1)

But the quantities are different  depending on the variety. Varieties with high sugar content can be fermented to produce wines (red wine or white wines). Usually purple-red, or black grapes are more healthy because they have higher quantities of phytonutrients, and flavonoids due to anthocyanins present in the skin. while most of  white varieties contain catechins and epicatechins.(2)

The highest quantities of antioxidants like resveratrol are present in extracts of grape skin and the seeds. Resveratrol is present in high quantities in the skin than the seeds. However, the Flesh of the grapes contains a very less percentage of the above compounds. Although the Phenolic acid content varies with the grape cultivar, basically myricetin ellagic acid, kaempferol, and quercetin are present in all varieties. (2,3)

crushed seeds give grape seed oil which can be used in cosmetic products. Oil from grape seed includes (vitamin E in the form of tocopherols and high contents of unsaturated fatty acids such as oleic acid,  linoleic acid, and alpha-linolenic acid.

03. Health Benefits of Grapes

Grapes have shown to provide many benefits in the human body in terms of preventing cardiovascular diseases, immunity disorders,  high blood sugar effects, respiratory, and nerve disorders. In addition to the above benefits, grapes are very important in the prevention of cancers like breast cancer, prostate cancer, and colon cancer. (4)

01. High Amount of Antioxidants to Prevent Chronic Disease.

Antioxidants are compounds that can be found in plants. These compounds help in reducing cell damages caused by free radicals that cause oxidative stress for the cells.

Oxidative stress is defined as the imbalance between the elevated levels of reactive oxygen species and reduced activities of antioxidant mechanisms. So, the elevated oxidative stress affect for the cells, and this can damage the cellular structure and destroy the tissues. (5)

Grapes contain a huge number of antioxidant compounds in this fruit. Can you imagine?? It’s over 1600 compounds we can found in this fruit. (6)

Grape seeds and skin are the best sources of antioxidants. So, most of the researches are going on seeds and skin of grapes.

Also, you know about red wine which is made by fermenting grapes. So, after the fermentation also these antioxidants remain. So, you can understand why Red wine is that much good for health. Resveratrol one of antioxidant which classified into polyphenol and this can prevent you from many diseases such as heart diseases, Cancers and also this can reduce sugar level in your blood. (7)

02. Anti-inflammatory effects

Grapes contain compounds with anti-inflammatory properties that lower the risk of excessive inflammation and the production of inflammatory enzymes in the human body.  (8)

There are many pro-inflammatory molecules such as tumor necrosis factor and interleukin etc,  in which their activity level can be reduced by grape consumption.

Damages to many-body systems are prevented by antioxidants present in grapes as they avoid the oxidative damage to all the body cells. Optimal regulation of the activity of the inflammatory system is important in minimizing the risk of atherosclerosis and cardiovascular diseases. (9,10)

Arthritis Foundation Says,

Both white and darker-colored varieties of grapes are a great source of beneficial antioxidants and other polyphenols. “Fresh red and black grapes also contain resveratrol, the heart-healthy compound found in red wine that contributes to cardiovascular health by improving the function of blood vessels,” says Dulan. 

03. Anti-aging properties and Regulating blood sugar level

7% of the population of the US is affecting with Type 2 Diabetes. This Type 2 Diabetes can occur due to decreased glucose disposal in peripheral tissues due to overproduction of glucose in the liver, insulin resistance, defects in pancreatic beta-cell functions, decreased physical exercise, consumption of high glycemic index foods, etc. (11)

Grapes is categorized as a low glycemic index food. Also, it contains a high number of polyphenols such as flavonol quercetin, anthocyanins, stilbene resveratrol which can improve beta-cell function, protecting against beta-cell loss and these compounds can reduce hyperglycemia. (11)

Phytonutrients such as resveratrol may play a major role in longevity because it has been proven that resveratrol has effects in increasing gene expression of longevity.

In this way, grapes can improve your health by preventing your blood sugar level.

Also, you can eat these foods to reduce Blood sugar level. Legumes, Garlic, Oatmeal and oat bran, Most nuts, Greens, Greek yogurt, cheese, eggs, and lean meats. (12)

04. Anticancer Properties

What is cancer?? It’s the uncontrolled growth of the cells in the human body. And there are many categories of cancers. But Skin cancer is one of the most frequent cancer in human population.

Studies have found that resveratrol in Grapes a the best source of preventing cancers. It can reduce the multiplication cell nuclear antigen. It also can suppress anti-apoptotic proteins. With these functionalities, resveratrol has shown 98% diminution in skin tumors.

Also, studies have shown that resveratrol can prevent the development of a mammary tumor, and this inhibited tumor growth reduced angiogenesis and induced apoptotic cell death. (13)

This way you can understand how much potential have on Grapes in preventing cancers.

Also, you can add these foods which helps in preventing cancers. Broccoli, Carrots, Beans, Berries, Cinnamon, Nuts, Olive Oil, Tumeric, Beans

05. Prevent Cardiovascular Diseases

In the US one person dies every 37 seconds from cardiovascular disease. About 647,000 of US Population die from heart diseases each year. You can understand the severity of this disease and you should ready for this kind of disease just by doing a small change in your diet. (14)

Studies have shown that oral dose of grape extracts (100 and 200 mg/kg) can provide significant cardioprotection by enhancing post-ischemic ventricular recuperation. (13)

Also, tannins in grape seeds can exhibit anti-hypercholesterolemic properties by incrementing bile acid extraction, lowering reducing cholesterol transportation and animal studies show that this reduces the absorption of intestinal cholesterol. (13)

Resveratrol in grapes also does an excellent job of preventing heart diseases. (15)

Potassium in grapes is an essential element in regulating blood pressure in the human body. Studies show that lower potassium level in blood can affect mostly for heart diseases. (16)

One study shows that eating three cups of red grapes a day for eight weeks, can reduce ‘bad’ LDL Cholesterol. (17)

This way Grapes can help in preventing heart diseases in various ways. Like grapes, you can add these foods to your diet which also can prevent heart diseases.

Also, you can add these foods which helps in reducing heart diseases, Omega-3 fatty acids, Nuts, Berries, Oats, legumes, Soy, Green veggies, Dark Chocolate, Oranges, Papaya. (18)

06. Healing of Wounds

One study shows that Resveratrol in grapes could boost wound curing and tightening amazingly. Resveratrol is the best source that can induce vascular endothelial growth factor by working as H₂O₂ and this boosts curing wounds. (17)

Also, add these to your diest which may beneficial in curing wounds. Meat, poultry or fish, Tofu, Cheese, Soy, Greek Yogurt. (19)

07. Boost Your Memory and Attention

A study was going around 12 weeks with 111 healthy adults with 250mg of grapes per day. They found an amazing improvement in memory and attention with this treatment. (20)

Grape is a huge source of resveratrol. This antioxidant has given positive effects on the hippocampus, an area of the brain essential to memory, learning, and mood. Researchers have found that this effect can improve learning ability, mood, and memory. These changes could be identified significantly within 4 weeks. (21,22)

Also, you can use these fruits in boosting your memory. Walnuts, Olive Oil, Blueberries, Tumeric, Broccoli, Dark Chocolate, Nuts, Pumpkin Seeds. (23)

08. Improve EYE Health

Grapes contain antioxidants zeaxanthin and lutein which can improve the health of Eyes. They can neutralize free radicals and this will reduce the oxidative stress and damages for the retina. Also, these can prevent cataracts. (24)

Also, resveratrol is a compound that protects retina cells from UV lights. And this compound helps in preventing the age – related degeneration in eye cells. (24, 25)

Resveratrol also protects eyes from glaucoma, diabetic eye diseases, etc.(26)

You can add these foods which may help in improving eye health. Oranges, Oysters, Eggs, nuts, Green leafy vegetables like kale, collards, spinach.

This way you can prevent many more diseases by adding Grapes to your diet. Start today for a happy, healthy future.

Thank you!!!