The first one - Broccoli, rich in various kinds of Vitamins, is well-known for its high anti-aging effect. Broccoli contains selenium that neutralizes active oxygen, and has anti-cancer function, so that it is highly effective for anti-aging. Moreover, it also contains Vitamin A and beta-carotene to strengthen skin resistance making your skin healthy, and contains two times as much Vitamin C, well-known for its whitening effect, as lemon and seven times as much as potato. Broccoli contain multiple cancer fighting chemicals (indoles for example). Indoles can affect estrogen, converting it to a benign form that will not stimulate abnormal cancer cells.

The second one is - Tomato. Tomatoes contain lycopene – an anticancer substance that some researchers suggest may be stronger than beta carotene. Lycopene is the red carotenoid found predominantly in tomatoes and in a few other fruits and vegetables such as watermelons, carrots.Claims have been made that lycopene may be beneficial in diseases such as cancer and coronary heart disease as well as other chronic conditions. Vitamin C , an antioxidant that can prevent cellular damage leading to cancer, is also found in tomatoes.

Garlic and onions

Garlic(Allium sativum) and onions(Allium cepa) are widely used around the world for its pungent flavour, as a seasoning or condiment or to enhance other flavours. Garlic and onions both contain allium compounds (diallyl sulfides). Allium is a powerful antibiotic and anti-fungal compound (phytoncide). It can increased the activity of the immune cells that fight cancer and indirectly help to break down cancer -causing substances. Garlic also able to fight cancer directly (ajoane chemicals) and it can stimulate body’s defense mechanisms. Onions also contain high amount of vitamin C.

Grapes – Grapes contain ellagic acid. Ellagic acid block enzymes that are necessary for cancer cells to grow, and slowing the growth of tumors. Grapes also contain compounds that can prevent blood clots. Another substance in grape skins (resveratrol) prevents the deposit of cholesterol in arteries.
Citrus fruits

Citrus contain limonene which stimulates cancer killing immune cells (T lymphocytes and others) . They also break down cancer causing substances. Oranges have shown strong anticancer properties. More than 60 anticancer chemicals are contained in citrus fruits. Lime and celery also fall into this category, though they are less potent.

Some tips for increasing fiber intake:

#Eat whole fruits (include the skin) instead of drinking fruit juices.

#Replace white rice, bread, and pasta with brown rice, brown rice contains not only high fiber but also vitamins and minerals.

#Choose whole-grain cereals for breakfast.

#Snack on raw vegetables, sweet potatoes instead of chips, crackers, or chocolate bars.

Fiber can be divided into two main groups:soluble fiber and insoluble fiber.
Soluble fiber has been shown to help lower blood cholesterol and maintain blood sugar levels. Oats have the highest proportion of soluble fiber of any grain. Oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, and strawberries are labeled as high fiber food- soluble fiber.

Insoluble fiber doesn’t seem to help lower blood cholesterol. However, it’s an important aid in normal bowel function. Foods high in insoluble fiber include sweet potatoes,whole-wheat breads, wheat cereals, wheat bran, psylium husk, rice, barley, most other grains, cabbage, beets, carrots, turnips and cauliflower are labeled as high fiber food. The high content of fiber in this category of food is insoluble fiber.