Immortality is actually unattainable, but there are many ways to slow down aging, and consuming vegetables and fruits reasonably is one of them.
Recent research has found that human aging is related to "oxygen free radicals". The more oxygen free radicals accumulate in the human body, the faster the aging process. In fact, the human body has a complete defense system to clear and prevent the excessive accumulation of oxygen free radicals, thereby slowing down aging. Further research has also found that the function of this system largely depends on the intake of adequate nutrients. According to studies in nutritional epidemiology, regularly consuming abundant fresh yellow-green vegetables and fruits has the effect of slowing down aging. Moreover, vegetables and fruits can also reduce the incidence of tumors, especially digestive tract tumors, and the occurrence of various diseases. The low incidence of stomach cancer in Americans is related to their higher consumption of fruits. A significant decrease in the incidence of tumors and general diseases, in turn, helps to extend lifespan.
The mechanism by which vegetables and fruits resist aging and disease may be related to their strong antioxidant activity. Researchers have found that vegetables and fruits can remove superoxide anions, the main precursors of oxygen free radicals; as superoxide anions decrease, oxygen free radicals correspondingly decrease, thus preventing their excessive accumulation and thereby slowing down aging. The small intestinal mucosa can produce a large number of superoxide anions, which in turn can generate a large amount of oxygen free radicals. The latter can damage the intestinal mucosa and induce cancer. Vegetables and fruits, however, can directly remove the superoxide anions, thereby exerting their anti-cancer effects. Therefore, consuming vegetables and fruits reasonably is an effective way to slow down aging, prevent disease, and fight cancer.
Which vegetables and fruits have the ability to remove superoxide anions? How strong is this ability? What is the relationship between the strength of this ability and the method of consumption? Nutritionists have conducted extensive research in this area. They have found that most common vegetables and fruits have the ability to remove superoxide anions, and the strength of this ability is significantly related to their variety and cooking methods.
Among vegetables, shepherd's purse, green bok choy, garlic, and soybean sprouts have the strongest scavenging activity. However, after being heated in boiling water for 3 minutes, the ability of vegetable juices to remove superoxide anions mostly decreases significantly. The largest decreases are seen in cabbage and bean sprouts, followed by radish, green onions, onions, and shepherd's purse. A few others show an increase in activity after heating, such as bell peppers, carrots, tomatoes, and fresh shiitake mushrooms.
From the perspective of anti-aging and disease prevention, most vegetables are best eaten raw. The popularity of eating raw vegetables abroad is also based on this principle.
Vegetables should be washed thoroughly, preferably with multiple rinses. Then, they can be quickly stir-fried over high heat or blanched in a hot pot. When stir-frying, avoid cutting them too finely; they can be cut into large pieces or left whole. After quick stir-frying, remove them from the heat promptly, place them in a container, and spread them out to cool rapidly, so that they are cooked on the outside but raw on the inside. This way, pathogenic bacteria on the surface are thoroughly killed by the high heat, while the interior, not exposed to prolonged high heat, retains its ability to remove superoxide anions, thus preserving the anti-aging effect of the vegetables. For root vegetables like lettuce and radishes, they can be peeled and eaten raw after washing.
Fruits also have the ability to remove superoxide anions. Most fruits are best eaten raw, and if possible, one can drink natural fruit juice.
The ability of vegetables and fruits to remove superoxide anions is unrelated to their vitamin C content; it may be related to the superoxide dismutase and other antioxidant nutrients they contain.
There is no door to immortality, but there is a path to longevity. The path lies before us: to reasonably consume abundant vegetables and fruits every day.