Here are five of the best foods you can buy in the supermarket - one of them suppresses the growth of tumor cells, another could prevent Alzheimer's and memory loss and another helps you absorb more nutrients from other foods.
A diet rich in vegetables can help protect you from arthritis, heart disease, stroke, dementia, cancer and even slow down the body's aging process. It was a bit difficult for me to write my best five, since there are many wonderful vegetables.
Vegetables benefit all the cells in your body and tissues by infusion with bioavailable nutrients that work synergistically for optimal health. Some of these nutrients even help you adapt to stress, B vitamins, folic acid, omega-3 fats, magnesium, potassium and glutathione, are some of them.
A recent study1 found that people who consume seven or more servings of fruits and vegetables a day have a 42 percent lower risk of dying from any cause, compared to people who consume less than one serving - and vegetables are The healthiest.
Now let's take a look at my top five - and why I think they have earned this honor.
1. Tomatoes or Tomatoes 
The delicious sweet but slightly sour taste of fresh tomato harvested in the garden is a tasty delicacy . But in addition to their vitality and flavor, tomatoes - especially organic ones that are grown without agrochemicals - are full of nutrition, including a variety of phytochemicals that have a long list of health benefits.
Tomatoes are an excellent source of lutein, zeaxanthin and vitamin C (which is concentrated in the gelatinous substance that surrounds the seeds), as well as vitamins B, A and E, potassium, manganese and phosphorus. Some lesser known phytonutrients contained in tomatoes include:
Flavonols: routine, kaempferol and quercetin
Flavonones: naringenin and chalconaringenin
Hydroxycinnamic acids: caffeic acid, feulic acid and cumaric acid
Glycosides: esculeoside A
· Derivatives of fatty acids: 9-oxo-octadecadienoic acid
Tomatoes are also a particularly rich source of lycopene - a carotenoid antioxidant that gives fruits and vegetables like tomatoes and watermelon the pink or red color.
It has long been suggested that the antioxidant activity of lycopene is much more powerful than that of other carotenoids such as beta-carotenes, for example and research suggests that it could significantly reduce your risk of stroke and cancer.
In addition to reducing your risk of stroke, lycopene contained in tomatoes (including organic tomato sauce without sugar) has also been considered useful in the treatment of prostate cancer.
You should always store your tomatoes at room temperature, ideally, store them in glass to reduce your exposure to BPA and phthalates.
It would also be advisable to cook any type of canned or bottled tomatoes, since they tend to accumulate methanes in a very similar way to aspartame. However, if you heat the tomatoes, the methanol is highly volatile and could evaporate.
2. Avocados 
Avocados are nutritional gems, they are a source rich in monounsaturated fats that your body can easily burn for energy. Because they are so rich in healthy fats, avocados help your body absorb fat-soluble nutrients from other foods.
They also offer about 20 essential nutrients that improve health, including potassium, vitamin E, B vitamins and folic acid.
A recent study, published in The Journal of Nutrition, found that eating fresh and whole avocado along with orange tomato sauce or raw carrots significantly improved the absorption of carotenes and their conversion in a way active vitamin A.
The greatest concentration of carotenoid benefits is found in the dark green pulp of the avocado, near the peel, so it is best to peel the avocado with your hands, as if it were a banana. Avocados have the following additional health benefits:
Reduce excess cholesterol
Reduce inflammation
Fight cancer cells
Protect your liver
They help with weight control: according to a recent study, if you are overweight, eating only half of a fresh avocado with your meal could satisfy you and prevent you from overeating.
3. Berries 
Berries contain concentrated amounts of phytochemicals that fight diseases that improve your immunity, prevent cancer, protect your heart and prevent seasonal allergies. Berries are low in sugar compared to many fruits, so they are less likely to destabilize their insulin levels.
It has been found that women who consume more than three servings of blueberries and strawberries a week have a 32 percent lower risk of heart attack because they are rich in anthocyanins.
Blueberries in particular have many well-known health benefits. They exert positive effects on your lipid profile, reducing your risk of type 2 diabetes. And because they are full of antioxidants, blueberries are one of the best fruits with regard to protection against premature aging. Blueberries have also been shown to relieve inflammatory bowel health problems, such as ulcerative colitis.
Two recent studies reveal even more about how berries can protect against disease. A study published in the June 2014 issue of Cancer Immunology and Immunotherapy identified a compound contained in black raspberries that suppresses the growth of tumor cells.
Another recent study found that strawberries contain a compound called fisetin, which could help prevent Alzheimer's and memory loss.
4. Cucumbers
Despite its mild taste and high water content (95 percent), cucumbers contain a series of necessary vitamins and minerals, it also has anti-inflammatory properties. They are rich in vitamin B5 (pantothenic acid), f isetine, vitamin C, vitamin K, potassium, magnesium, manganese, silica and fiber, and can help your body eliminate toxins.
Recent studies show that cucumbers also contain powerful lignans that bind to estrogen-related bacteria in the digestive tract to potentially reduce your risk of various types of cancer, including breast, uterus, ovarian and prostate.
Other phytonutrients in cucumbers are the so-called cucurbitacins - part of a large group known as triterpenes - that inhibit the development of cancer cells.9 The anti-inflammatory properties of cucumbers make them useful in topical applications for skin irritations. swelling, also serves for sunburn and swollen eyes.
Traditionally, cucumbers have been used to treat headaches and fluid retention.
5. Green Vegetables 
Eating a variety of fresh and organic green vegetables is one of the best things you can do for your body.
Topping the list in terms of nutritional density are watercress (which is really easy to germinate from home), chard, beet leaves and spinach - but add other fabulous green leafy vegetables such as lettuce, kale, cabbage, leaves Dandelion, mustard greens and escarole will simply further increase this infusion of nutrients.
Green vegetables such as spinach and kale are full of antioxidants that fight cancer including beta-carotenes, vitamin C and sulforaphane. Spinach provides folic acid, which according to research, can dramatically improve your short-term memory.
Eating foods rich in folic acid may also reduce your risk of heart disease and cancer by decreasing the wear of your DNA. Some green leafy vegetables such as chard and spinach contain vitamin K1, which is good for your veins and arteries.
Beet or beet leaves are even more nutritious than beet roots, which should be consumed in moderation due to their high sugar content. Beet leaves have a higher iron content than spinach and strengthen your immune system by stimulating the production of antibodies and white blood cells, while protecting your brain and bones.
Multiply Your Nutrition About 30 Times with Sprouts
Sprouts are a superfood that many people ignore, as they offer a concentrated source of nutrition that is different from eating vegetables in their mature form.
Sprouts offer one of the highest quality protein you can eat and can contain about 30 times more nutrients than organic vegetables. Some of the most common sprouts include alfalfa, beans, mung, wheatgrass, peas, broccoli and lentils - but personally my favorites are sunflower and watercress.
You don't have to be a gardener to germinate. You can do it from your kitchen, it's easy and it only takes a little time and space. But if you like gardening, don't waste leftover broccoli seeds - all you have to do is put it directly in the salad because it's a nutritional gold mine. Sprouts have the following attributes:
· Strengthen cell regeneration
· They are powerful sources of antioxidants, minerals, vitamins and enzymes that protect you from damage caused by free radicals
· They have an alkalizing effect on your body, which is believed to protect you from diseases, including cancer (since many tumors are acidic)
· Rich in oxygen, which also helps protect it from abnormal cell growth, viruses and bacteria that cannot survive in an oxygen-rich environment
You can enrich your diet even more by adding juices, sprouts and fermented. Keep in mind that your goal is to consume the greatest possible variety of fresh and organic fruits and vegetables to ensure the greatest complement of phytonutrients, which is the best way to feed your body - and take control of your health.
Sincerely, JA BEUTELSPACHER R.
By Dr. Joseph Mercola
5 foods that protect us against cancer and other diseases
