A series of Presentation on F&VByMr Allah Dad Khan Agriculture Specialist Natural Resource Management International Union for Conservation of Nature (IUCN )Pakistan Former Director General Agriculture Extension Khyber Pakhtunkhwa Province and Visiting Professor the University of Agriculture Peshawar (AUP) allahdad52@gmail.com

3. FRUITS

4. Apple peels contain
as many as a dozen
cancer-fighting
chemical compounds,
according to a study
conducted by
researchers at Cornell
University and
published in the
Journal of Agricultural
and Food Chemistry.

5. Avocados contain lutein, an
anti-cancer carotenoid.
Lutein lowers the risk of
prostate cancer in men and
protects eyes against fatal
diseases like macular
degeneration and cataracts.
Another cancer-fighting
component of avocado is
glutathione that can
significantly cuts the
incidence of oral and
pharyngeal cancer.
Avocados are also rich in
potassium, vitamins, and
heart-healthy fats.

6. Just about any food with word
"berry" in it is extremely
healthy, with the primary
exception being Cap'n
Crunch's Crunch Berries. Most
berries contain ellagic acid and
other polyphenol antioxidants
that inhibit tumor growth.
Don't get too caught up in one
kind of berry and the "best"
polyphenol with a name you
can't pronounce. Focus on a
variety of seasonal berries and
add them to plain, no-fat
yogurt.

7. Brazil nuts are the nature's best
dietary source of selenium, with a
single Brazil nut providing more
than the US reference daily intake!
Several population studies
suggest that the risk of death
from cancer, including, colorectal,
lung, and prostate cancers, is
lower among people with a higher
intake of the trace mineral
selenium. Death rates from cancer
are significantly lower in areas of
the world where selenium is
abundant in the soil than in areas
where selenium levels are low.

8. Cherries contain perillyl
alcohol (POH), which has
been found to be
effective at destroying a
variety of cancer cells in
vitro and in vivo. When
buying cherries, it is wise
to choose organically
grown fruit whenever
possible as
conventionally grown
cherries often contain
high levels of pesticides
and other chemical
compounds.

9.  The skin of red grapes is a
particularly rich source of an
antioxidant called resveratrol.
Grape juice and red wine also
contain this antioxidant.
According to the National
Cancer Institute, resveratrol
may be useful in keeping
cancer from beginning or
spreading. Lab studies have
found that it limits the growth
of many kinds of cancer cells;
in men, moderate amounts
of red wine have been linked
to a lower risk of prostate
cancer

10. Kiwi contains plenty of
vitamins, especially
vitamin C, the content of
which is 4 to 12 times as
that of orange. Through
the researches in recent
years, it is confirmed that
kiwi contains a kind of
active ingredient, which
can block the formation
of carcinogenic
“nitrosamines” in the
human body. As a result,
it has a good effect in
preventing cancer.

11.  The Bromelain enzyme
found in pineapples, for
instance, is capable of
breaking up the
protective layer in
tumors. It is found in the
stem and fruit of
pineapples. It can also
promote DNA repair and
normal growth of cells.
Hence, apart from its
cancer-killing properties,
it makes normal cells
healthier and stronger

12. Studies have reported
that the fruits contain
phytochemicals that can
suppress aromatase, an
enzyme which converts
androgen into estrogen
and which is associated
with breast cancer.
Furthermore, clinical
trials have shown the
pomegranate extracts
can prevent prostate
cancer in men.

14.  All beans contain
compounds called
protease inhibitors that
help prevent cancerous
cells from affecting
nearby tissue.
Phytochemicals in beans
help to slow down or
prevent damage to cells
that cause cancer. Beans
have been found to
reduce the risk of
prostate cancer,
according to the Stanford
Prevention Research
Center.

15.  Broccoli contains
phytochemicals and
flavonoids, both of which help
your cells resist cancer.
Flavonoids are the properties
that give fruits and vegetables
their pigment and are rich in
anti-cancer causing properties.
Broccoli is considered a
cruciferous vegetable, which
contains phytochemicals that
lower your risk for lung,
prostate, bladder and stomach
cancer, reports a review in the
2013 issue of "Asian Pacific
Journal of Cancer Prevention."

16. Caretenoids, which include
beta-carotene that gives carrots
their color, are responsible for
the anti-cancer action it has in
your cells. Falcarinol is an anti-
cancer compound in carrots
that is more effective when
carrots are cooked whole
instead of sliced. Other anti-
cancer properties in carrots are
known to reduce your risk for
cervical, bladder, colon and
breast cancer in post-
menopausal women, according
to Foods That Heal.

17. This category of vegetables overlaps
the cruciferous family and includes
chard, spinach and beets (by virtue of
the leaves, but the red root is healthy,
too). These vegetables contain, among
other goodies, beta-carotene, lutein and
zeaxanthin — each of which are
powerful antioxidants that can block
early cancer development. They are
also high in folate. Best yet, Swiss
chard in particular is extremely easy to
grow in pots. It's the plant that keeps
giving: You can clip off leaves for
months upon months as new ones keep
shooting up. Fresher greens are more
tender and tastier.

18. Leafy green vegetables like
spinach and lettuce are
good sources of the
antioxidants beta-carotene
and lutein. You’ll also find
these nutrients in
vegetables that are more
traditionally eaten cooked,
like collard greens, mustard
greens, and kale. According
to the American Institute for
Cancer Research, some lab
studies have found that
chemicals in these foods
may limit the growth of
some kinds of cancer cells.

19. Garlic helps regulate blood
sugar levels and reduce
insulin production. Low
insulin levels in your blood
cells helps to prevent
tumor-growing cells. Garlic
is known to reduce the risk
for breast and prostate
cancer. A phytonutrient in
garlic called diallyl disulfide
helps prevent cancer of the
lung, skin and colon. Diallyl
disulfide also helps to kill
leukemia cells, according to
Foods That Heal.

20. Properties in mushrooms
stimulate the healthy activity of
immune cells, which helps to
prevent cancer. Reishi, shiitake
and maitake mushrooms
contain a substance known as
1,3-beta-glucan, which is
known to slow the growth of
tumors in animals, according to
Foods That Heal. White button
mushrooms also contain
selenium, which lowers your
risk for stomach, lung, colon
and prostate cancer, according
to Foods That Heal.

21. one of the oldest vegetables
known to man, are highly
nutritious and an excellent
addition to any anti-cancer diet.
The pink, orange, and yellow
varieties are one of the most
concentrated dietary sources of
beta-carotene (the more intense
the color, the more beta-
carotene). In addition, sweet
potatoes contain vitamin C as
well as unique root
proteins which, according to
some preliminary studies, have
significant antioxidant
properties. As an added bonus,
sweet potatoes are usually low in
pesticides, even the non-
organically grown produce.


22. Tomatoes contain the
antioxidant lycopene.
Diets high in lycopene
have been shown to
reduce prostate cancer. It
has also been discovered
that lycopene from
tomatoes is better
absorbed by your body
when it has been
processed into juice,
sauce or paste, reports
the Stanford Prevention
Research Center

23. This orange-colored spice, a
staple in Indian curries,
contains an ingredient called
curcumin (not the same as
cumin) that might be useful in
reducing cancer risk.
According to the American
Cancer Society, curcumin can
inhibit some kinds of cancer
cells in laboratory studies and
slow the spread of cancer or
shrink tumors in some
animals. Turmeric is easy to
find in grocery stores, and you
can use it in a variety of
recipes.