Fruit and Vegetables for Health

Fruit and Veggies For Health

In the 1970s scientists started probing a cancer-diet connection, and have found that the antidote to this malady is "fruits and veggies." Dr. Peter Greenwald, director of the Division of Cancer Prevention and Control at the National Cancer Institute, points out that "the more fruits and vegetables people eat, the less likely they are to get cancer, from colon and stomach cancer to breast and even lung cancer. For many cancers, persons with high fruit and vegetable intake have about half the risk of people with low intakes."

This fact is substantiated by massive evidence. A review of 170 studies from 17 nations by Gladys Block, Ph.D., of the University of California at Berkeley, varified this exciting message: People everywhere who eat the most fruits and veggies, compared with those who eat the least, slash their expectations of cancer by about 50 percent. This includes cancers of the lung, colon, breast, cervix, esophagus, oral cavity, stomach, bladder, pancreas and ovary....

The evidence is so overwhelming that Dr. Block views fruits and veggies as powerful preventive modalities that could substantially wipe out the scourge of cancer. --adapted from Food Your Miracle Medicine, by Jean Carper.

Of course, the Genesis 1:29 and 3:18 diet, which includes whole grains, nuts, seeds, legumes, and fruits and veggies is the food regimen given to us by our Creator and supplies the nutrients we need. Fruits and veggies are singled out here because so many of us shy away from them, emphasizing the other food groups. However, a new day is dawning, where the spotlight is shinning on these antioxidant-rich, nutritional powerhouses. And none too soon, as medical scientists are finding that so many of the modern-day degenerative diseases that are wreaking havoc on the population can be prevented by a correct plant-based diet.

Inspiration says: "...Eat largely of fruits and vegetables. Ellen White, Counsels on Diet and Foods, p. 200.

"Grains, fruits, nuts, and vegetables constitute the diet chosen for us by our Creator. These foods, prepared in as simple and natural a manner as possible, are the most healthful and nourishing. They impart a strength, a power of endurance, and vigor of intellect, that are not afforded by a more complex and stimulating diet." --Ibid. p. 313.

To your health,
Suzanne

Meet David Heber, MD, PhD., director of UCLA's Center for Human Nutrition. All through med school, he like so many other Americans lived on cheeseburgers. He began to change in the early '80s when his research turned to nutritional ways to prevent cancer, diabetes and heart disease. He began eating better and start exercising at a gym 3 times a week which helped him lose weight. He moved on to reducing added fat and sugar in general. But research over the past few years has convinced him that it's just as vital to eat lots of fruits and veggies for their fiber and phytochemicals. "These compounds have amazing anticancer potential. They protect DNA from damage and even repair it! So the latest thing I've done with my diet is increase the fruits and vegetables tremendously. I try for about 7 servings a day, and I choose them from diffeent color groups."

Dr. Heber has authored the book, What Color Is Your Diet? (ReganBooks, 2001) which documents the importance of getting adequate amounts of deeply colored produce. "When I went into medicine," he says, "I thought that if you're a physician doing research, you'll be closer to that magical discovery that's going to extend the life span. And in a way I really think I have been, because it looks like it's nutrition." --adapted from Prevention, Sept. 2001.

Man's plan is to medicate; God's plan is to educate!

Suzanne

Nature's Magic

"We are on the verge of a revolution. Substances newly discovered in broccoli and cabbage sprouts sweep toxins out of cells. Substances found in nuts and beans prevent damage to our DNA. Other compounds in beets, peppers, and tomatoes fight cancerous changes in cells. Oranges and apples protect our blood vessels from damage that could lead to heart disease....There is no longer any question about the importance of vegetables and fruits in our diet." --Joel Fuhrman, MD, Eat to Live.

Suzanne

TOMATOES

Ever since medical scientists announced that tomatoes can boost defenses against breast and prostate cancer, people have been diligently consuming them in salads and dishes made with tomato sauce or paste. Tomato juice is also in great demand. Some cut corners by downing nutritional supplements containing the target ingredient, lycopene, which provides the fruit's red color.

Now it seems that those who eat the whole thing are right on target. A recent study from Ohio State University cancer researchers showed that lycopene pills alone did not lower the risk of dying from prostate cancer, while tomatoes most certainly do.

Laboratory animals with prostate cancer were fed tomatoes as part of a balanced diet. They survived longer than those fed a similarly balanced diet that included lycopene supplements and those getting a diet free of lycopene.

The researchers point out that the lycopene supplements were not useless, but it seems that the whole tomato contains several compounds, including lycopene that interact in a beneficial way. --The Journal of the National Cancer Institute, November 11, 2003.

Suzanne

Erasing Cravings with Fruit

Apples, oranges, pears, bananas...study after study shows that almost 100 percent of women who replace fattening desserts with fruit are able to keep their weight in check--and when they first pick up this healthy habit, many lose several pounds! "That's because fruit is loaded with soluble fiber, which keeps blood sugar stable and helps prevent food cravings," says cardiologist Arthur Agatston, MD, associated professor at the University of Miami School of Medicine.

And since fiber is filling, it provides protection against holiday temptations--eating just one piece of fruit prevents snack attacks for up to 4 hours, according to research at Brooke Medical Center in Houston.

Your better health bonus: A lower risk of cancer. Thanks to fruit's rich supply of cell-protecting antioxidants, people who eat even one serving daily cut their risk of cancer by as much as 70 percent, according to researchers at our own Loma Linda University. --adapted from Women's World, December 16, 2003.

Enjoy,
Suzanne

TV Influences Kids

The more television children watch, the less fruit and vegetables they eat, most likely because the advertising they see leaves them craving junk food instead, a study said recently. Heavy TV viewing by children has been linked to eating more junk food, to getting less exercise and to obesity, but this was the first study to show that this medium led to a lower consumption of fruits and veggies, said the report, which was published in the journal Pediatrics.

Renee Boynton-Jarrett of the Harvard School of Public Health, the author of the study, said most food advertising aired during children's shows conflicts with healthy eating habits. --adapted from The Los Angeles Times, Dec. 9, 2003.

Suzanne

Eat Your Greens!

An international study of eating patterns and skin aging, shows that dark and fair-skinned people who ate plenty of wholesome foods but passed on sugary confections, were less prone to wrinkling. The results were consistent from the sun-drenched Australians to the sun-deprived Swedish. The research team found that even when they factored in age and smoking, which is linked to premature skin aging, diet still played a role in the wrinkling of sun-exposed skin.

Skin-smoothing foods included green leafy veggies, beans, olive oil and nuts. Overall, those who ate more of these foods, which are universally recommended for good health, had better skin. The researchers hypothesized that certain foods offer skin protection due to their high levels of antioxidants such as vitamins A, C and E. The skin, they note, is a "major target of oxidative stress."

Medical scientists also point out that monounsaturated fats such as olive oil may offer protection through the same mechanism. Fatty acids are present in the skin and monounsaturated fats resist oxidative damage. --adapted from The Journal of the American College of Nutrition (2001; 20:711-80.)

Comment: Organic produce is preferable and should be used whenever possible.

Suzanne

Broccoli Stops Herpes

The American Social Health Assoc. estimates that oral herpes affects as many as 80% of adults in this country, and genital herpes plagues 20%. Once the patient is infected, the virus lives in the body for a lifetime--and there is no cure. However, a preliminary study has shown that an extract from broccoli called indole-3-carbinol (I3C), a substance also found naturally in cabbage and Brussels sprouts, can halt the virus in its tracks.

This compound was tested on infected human and animal cells. Happily, it was nearly 100% effective (99.9%) in blocking the replication of the herpes virus. It also stopped a strain of the virus resistant to the drug Zovirax. --Interscience Conference on Antimicrobial Agents and Chemotherapy, Sept. 14-17, 2003, Chicago.

Comment: Food indeed, is the best medicine and many times offers a speedier, safer, and less expensive recovery.

Suzanne

More on Tomatoes

Tomatoes as we all know are a rich source of antioxidants, including lycopene, vitamin A and vitamin C. An aritcle in The Journal of the American Dietetic Association calls lycopene "the most potent of all antioxidants." Various studies have shown that it is involved in protecting against prostate cancer in men and uterine fibroids in women.

"A diet rich in vitamin C from fruits and vegetables reduces the risk of cancer, heart disease, stroke, heart attack and diabetes," according to the November 2002 article. Vitamin C lowers blood pressure and cholesterol levels, helps thin the blood and protects it against oxidation.

The article also noted that "fat soluble vitamin A is involved in the formation and maintenance of healthy skin, hair and mucous membranes. It helps us see in dim light and is necessary for proper bone growth, tooth development and reproduction."

Lycopene and vitamin A are both fat-soluble, hence it's important to eat tomatoes with a little oil so these nutrients are fully absorbed. Possibilities include olive oil, olives, canola oil, etc.

More Lycopene, Fewer Fibroids

Millions of women suffer from fibroids, benign tumors of the uterus. Researchers have found that lycopene, the red flavonoid found in tomatoes and other red fruits and veggies, may reduce both the number of tumors and the size of any fibroids that do form. --Experimental Biology 2004.

Suzanne

Keep Your Good Looks with a Diet Makeover

The message is loud and clear in study after study: Smart eating helps ward off many diseases and changes that undermine your looks--day by day, and year by year. Indeed, what we eat every day can slow the aging clock or speed it up. And fruits and veggies are proving to be formidable weapons against aging and the degenerative diseases that so many times accompany the process.

Top 10 Beauty Foods

All fruits and veggies have formidable antioxidant power. Make sure you get your share of these super foods!

Blueberries
Blackberries
Strawberries
Oranges
Brussels sprouts
Plums
Broccoli
Beets
Kale
Spinach

These and other fruits and veggies pack a disease preventing wallop that cannot be obtained from fatty junk food. They harbor many compounds that have never seen the inside of a vitamin bottle, for the simple reason that until recently scientists have not even known that they existed, let alone brewed them into pills. But today they are the new frontier in slowing down the aging process; in preventing cancer, heart disease, diabetes, high blood pressure, etc.

An article in Newsweek explained how phytochemicals in tomatoes, apricots, broccoli, cauliflower, green peppers, pineapples, onions, garlic and other foods can prevent and cure cancer and other diseases. An example: The phytochemical sulfaraphane found in broccoli, brussels sprouts and cauliflower works what seems to be magic by boosting the activity of the phase 2 enzymes. These enzymes detoxify carcinogens (cancer-causing agents) by hooking them up to molecules that act like a furniture mover's dolly. Within hours of broccoli's arrival in the stomach, carcinogens are wheeled out of the cells before they can cause harm.

"In a world where science merges with health," states Newsweek, "phytochemicals are the big thing. " The National Cancer Institute is so excited it has launched a multi-million dollar project to find, isolate and study them. Private firms are eyeing them as health blockbusters. For among their most intriguing talents is an apparent ability to block multiple processes that lead to cancer.

Indeed, in light of overwhelming evidence, many medical scientists are convinced that nature has provided in the plant world the very nutrients necessary to both restore and maintain health and vigor in the human body. After all, can man really improve on the wonder and perfection of God and nature?

Suzanne

An Apple a Day....

An apple a day plus a veggie-intensive diet are the stars of new cancer prevention studies. It seems that apples contain a compound that helps prevent colon cancer in laboratory and animal studies, reports lead researcher Francis Raul, PhD, research director of the French National Institute for Health and Medical Research in Strasbourg, France.

Other studies show that 3 or more servings of veggies--potatoes not included--reduced the risk of non-Hodgkin's lymphoma by 40%. This according to researcher Linda Kelemen, RD, ScD, with the Mayo Clinic College of Medicine. Non-Hodgkin's lymphoma occurs when cells in the lymph nodes--small organs that help fight off infection--divide and grow out of control.

Kelemen points out that up to one-third of cancers are related to the food we eat, and hence are preventable. Antioxidants in fruits and veggies protect the body from damaging free radicals "like rust-proofing your car."

In the apple studies, Dr. Raul first exposed cancer cells to various antioxidants found in apples. They found that one type of antioxidant, called procyanidins, triggered a series of cell signals that resulted in cancer cell death. In the experiment with lab rats, the animals were exposed to colon cancer-causing substances then fed a mixture of water and apple procyanidins. Animals getting "apple water" for 6 weeks had half the number of precancerous lesions in their colons compared with animals eating the regular diet.

According to Dr. Raul, these findings "suggest that eating the whole apple, including the skin, might offer some [cancer prevention] benefits."

In the Kelemen study, the researchers identified 450 men and women between ages 20 and 74 diagnosed with non-Hodgkin's lymphoma. Each provided diet information in a survey. The cancer patients' diets were compared with a group of people without cancer. Those who ate both green leafy and cruciferous vegetables got "particularly strong" cancer prevention protection, Kelemen reports. Cruciferous veggies include broccoli, cabbage, cauliflower and Brussels sprouts.

The daily diet of the cancer-free folk included: One serving daily of greens like spinach and one-half cup of broccoli, cabage, cauliflower or Brussels sprouts.

Also getting good marks in cancer prevention were whole fruits, yellow-orange-red veggies and processed tomato products such as tomato sauce and juice.

As for specific nutrients and vitamins, selenium and zinc have some cancer prevention effects.

"If more people ate at least 3 servings of veggies per day, there would be substantial reduction of cancer rate," notes Kelemen. "Why wait until you get cancer to change your eating habits? Do it now, when you're healthy, so you can stay healthy. Set a good example for your children. Grocery stores and supermarkets offer prewashed, ready-to-eat vegetables. Some have salad bars with already prepared fruits and vegetables." They are a lot healther than fast food. --WebMD with AOL Health.

Suzanne

Turn Back the Clock with this Nutrient

A group of researchers think they have discovered a potential elixir of youth that tastes suspiciously like what you can get at the farmer's market. This nutrient--glutathione--is especially high in cruciferous vegetables, such as broccoli, cauliflower and cabbage. Watermelon, peaches and asparagus also offer a healthy dose.

Looking at a group of people over age 60, the researchers found that those with the highest blood levels of gluthaione had fewer illnesses, lower cholesterol, lower blood pressures and healthier weights than did those with the lowest levels of this compound. And those with high levels of glutathione also said they felt great, while people with low levels weren't so positive. Indeed, those at the low end of the spectrum were more likely to have arthritis, diabetes and heart disease.

Glutathione, is seems, is a bouncer of free-radical molecules generated by everyday bad stuff like stress and someone else's cigarette smoke. Before these little radicals can cause any damage to the cells, gluthatione helps see that they're cuffed and removed. However, it can wear itself out in the battle, so it needs to be replenished. And its a heavy-hitter in that it also enhances the immune system and protects against potential body-harming substances like air pollution.

The lead researcher in the study, Mara Julius, ScD, epidemiologist at the University of Michigan notes that "there are probably only a few basic sources of youth, and I think glutathione is part of one of them." Glutathione can also be found in avocados, grapefruit, winter squash, oranges, tomatoes and potatoes. Indeed a wide variety of produce offer this youth-saving nutrient! --Journal of Clinical Epidemiology, Vol. 9, 1994.

Suzanne

Portion Distortion

Are you concerned that you're not fitting the seven daily-recommended fruits and veggies in your diet? It's not as hard as you might think. Because we have become accustomed to larger food servings, we may envision having to consume a seemingly impossible amount of produce in order to stay healthy.

In reality, a recommended serving of fruit or vegetables is only a half-cup. New York University professor Marion Nestle points out, "Everyone eats a whole banana, not a half-cup. Nobody eats a half-cup of melon. A typical chunk of watermelon takes care of fruit servings for the day."

And while fresh fruit and veggies may seem costly, they're actually providing more nutrition than consumers realize they're getting for their money. Apricots at $1.48 per pound, for example, equates to 6 servings at a mere 25 cents per serving. --USA Today

Suzanne

Fruits and Veggies: Nutritional Goldmines!

A growing body of evidence shows that once inside the body, fruits and veggies spring into the role of super-heroes, fighthing cancer and other diseases in several simultaneous ways. And like the Superfriends, they work better as a team.

These treasures can improve health and slow down or prevent many ailments. The following are some of the combinations of nutrients and foods along with potential problems they may prevent that have been discovered by various researchers.

* Increasing their vitamin C and carotenoids through food and supplements enabled seniors to reach higher scores in reasoning tests. Other foods rich in vitamin C, carotenoids and folic acid--spinach and broccoli--heightened their cognitive abilities.

* The beta carotene in sweet potatoes, carrots, etc. and vitamin E in almonds protects cells from damage.

* High potassium fruits and veggies--potatoes, bananas, citrus fruits, etc. can help control blood pressure.

* Inflammation may be interrupted by the use of the antioxidants.

* Kale, red cabbage and Brussels sprouts, rich in phytochemicals, activate enzymes that break down carcinogens that can cause cancer.

* Levels of homocysteine, linked to heart attacks, hardening arteries, strokes and dementia, can be lowered with vitamin B-6, found in bananas, brewer's yeast, etc, and folic acid found in broccoli and green leafy veggies.

* Licorice, blueberries and garlic have been shown to diffuse the process in which tumors secure sources of blood to help them spread and grow (angiogenesis). --adapted from USA Today, Liz Sabo, August 11, 2004.

Suzanne

Red Alert

A recent study from the National Institutes of Health showed that an apple a day can help keep coughs at bay. Subjects ages 45-74 were followed by researchers for an average of 5 years. They found that those who ate the most apples and grapes had the least coughing with phlegm, a common symptom of chronic obstructive pulmonary disease (COPD). The high concentration of fiber and flavonoids, compounds with antioxidant and anti-inflammatory properties, found in these and other fruits and veggies is thought to be responsible for these benefits. --adapted from AARP, Jan/Feb. 2005.

Suzanne

Citrus Fruit Prevents Cancer and Heart Disease

Mother Nature may be serving up gray skies and frosty temperatures right now, but she's also spreading quite a bit of sunshine--if you know where to look. Indeed, this is the time of year when oranges, tangerines, grapefruit and other citrus fruits reach their peak of flavor and availability. And getting your share of these fruits could make you a much healthier person.

For over a hundred years doctors have known that citrus fruits are rich sources of vitamin C. But that isn't the only nutrient these golden globes deliver. Researcher had shown that they're also a key source of super-powerful antioxidants that can:

Cut the Risk of Heart Disease in Half - Clinical trials in Canada now show that oranges, in particular are a rich source of hespiridin, an antioxidant that has the capacity to slash total cholesterol by up to 16% and boost healthy HDL cholesterol by as much as 21% in several weeks. "And hesperidin also helps keep LDL ("bad") cholesterol from sticking to artery walls," notes nutrition researcher Jackie Berning, PhD, at the American Dietetic Association.

Hesperidin is available in supplemental form, but its best to eat an orange instead, and you'll also get 250 mg. of potassium--enough, one Johns Hopkins study showed, to lower your blood pressure as much as 9 points in 3 weeks. The take home message here is that experts estimate that a daily orange or an 8 oz. glass of juice can cut your heart disease risk in half!

Slash Your Cancer Risk as Much as 70% - It's well known that tomatoes are packed with lycopene, but it seems that pink grapefruit is too--and getting just 25 mg. of this valuable antioxidant daily has proven to reduce the risk of breast, lung and colon cancers by as much as 70%. "Lycopene actually mops up free radicals before they can damage delicate tissues and that prevents the early cell damage and cellular changes that normally lead to cancer," explains Dr. Berning.

Knock Two Days Off Your Cold or Flu - Revealing studies from the National Institutes of Health show that the flavonoids in the peel and white membrane of citrus fruits can boost the power of neutrophils by an amazing 3,000% in just 20 minutes! "Neutrophils are specialized immune-system cells that work with antibodies to destroy invading bacteria and viruses," notes nutrition researcher Bill Stinson, PhD, of the Florida Department of Citrus Research. If you already have a cold or the flu, previous research shows taking 1,000 mg. of vitamin C daily can cut 2 days off your suffering and every serving of citrus supplies at least 120 mg toward this goal. --adapted from Women's World, February 11, 2003.

Comment: Use organic citrus if possible.

Suzanne

More Orange Appeal

According to Australian researchers, an orange a day can keep the doctor away. They have found that consuming citrus fruits of all kinds can reduce mouth, larynx and stomach cancers by 50%. Citrus can also fight obesity, cardiovascular disease and diabetes, according to a recent evaluation by the Australian government's Commonwealth Scientific and Industrial Research Organization. They evaluated the combined results of over 150 studies on citrus fruits, and concluded that an extra serving of citrus (in addition to the already recommended 5 servings of fruit and veggies a day) can reduce the risk of stroke by 19%.

Citrus fruits are noted for their antioxidant properties and can boost the immune system to prevent tumor growth. Oranges, for example, in addition to being packed with antioxidants, contain many phytochemicals, including over 60 beneficial flavonoids. --adapted from Let's Live, March 2004.

Enjoy,
Suzanne

Broccoli, Brussels Sprouts, Kale, Spinach....

The anticancer compound sulforaphane, found in veggies such as broccoli, brussels sprouts and kale blocks the growth of late-stage breast cancer, a new study shows.

University of Illinois at Urbana-Champaign researcher say these findings can help improve prevention and treatment of breast cancer. "This is the first report to show how the naturally occurring plant chemical sulforaphane can block late stages of the cancer process by disrupting components of the call called microtubules," says Keith Singletary, a professor in the department of food science and human nutrition.

"We were surprised and pleased to find [it] could block the growth of breast cells that were already cancerous," he said.

He and a colleague exposed cultures of malignant human breast cancer cells to the compound. Within a few hours, it had blocked the growth of the cancer cells. This is the latest in a long line of research into sulforaphane's cancer-fighting properties. Source: Journal of Nutrition, September 2005.

Suzanne

Cheatin' Heart Disease

The most effective step you can take to prevent a heart attack is to eat fruits and veggies every day. This according to a major international study that searched for the strongest protective factors against an attack.

The highest daily intake of fruits and veggies cut risk by a whopping 30%, which was more than the reduction attributed to exercise in the 52 countries surveyed.

Unfortuneately, among Americans, only 27% of women and 19% of men eat the minimum 5-servings daily according to data from the Centers for Disease Control and Prevention. --Prevention, magazine, Feb. 2005.

Comment: Let us remember that an adequate amount of daily exercise along with hefty amounts of fruits, veggies, whole grains, etc. lowers the risk of a heart attack even further.

Suzanne

A Potato a Day

The lowly spud contains plant chemicals, known as kukoamines, that lower blood pressure, according to new research at the Institute of Food Research in Norwich, England..."This surprise finding shows that even the most familiar of foods might conceal a hoard of health-promoting chemicals," says the Institute's Fred Mellon.

Potatoes are also an excellent source of potassium, long known to help lower high blood pressure (especially important for people taking blood pressure medications that deplete the body's supply of this essential mineral). For health benefits--and fewer calories--it's better to bake potatoes, rather than fry them. --Source: Taste for Life, August 2005.

Suzanne

Fountain-of-youth Vegetables: Nature's Life Extenders

Pick any life-threatening disease--cancer, heart disease, you name it--and eating more broccoli and its cousins may help you beat it, according to new Johns Hopkins research.

Averaging just 4 weekly servings of cruciferous veggies--broccoli, cabbage, and cauliflower, for example--cut the risk of dying from any cause by 26% among over 6,000 people studied for 28 years.

Crucifers, which are packed with an array of disease-fighting nutrients and phytochemicals are plentiful in the fall and winter months. A dollop of creamy dressing made with olive or canola oil makes them irrestible--hot or cold. --Prevention, May 2005.

Suzanne

Vegetables: Too Much Work?

Is breathing too much work? Veggie are as essential for superior health as oxygen. They are chock-full of the nutrients we need for good living. Here are some tips for making them easier to prepare:

* Use frozen vegetables. They're already cleaned, cut and ready to use. All you have to do is steam, microwave or lightly saute them in olive oil with a little garlic.

* Chop up a ripe tomato and cucumber, dress with 2 tablespoons of olive oil and lemon juice, or a bottled dressing, and there you have it: a vegetable salad (which counts as 2 servings).

* Buy prewashed baby carrots, cut greens, grape tomatoes and chopped cauliflower, broccoli, etc. (And always wash them again before using). If time and expense are your stumbling blocks, figure out a way to get past them; veggies are worth every second and every cent you spend on them! --Prevention, April 2002.

Comment: It cannot be overemphasized: EAT YOUR GREENS!

Suzanne

More Good New About Veggies

There is abundant evidence that cruciferous veggies such as broccoli, cabbage and cauliflower can help repair DNA damaged by cancer-causing agents such as cigarette smoke and various chemicals. They may also reduce the risk of developing hereditary cancers. --Prevention, Oct. 2006.

Indeed, cell-protecting veggies should occupy a prominent place in our daily dietary regimen.

Suzanne

And Don't Forget Fruit

The low-carb approach to dieting pushed the limits of dietary common sense, but its most illogical move may have been making fruit taboo. Continuing research shows that dieters can help their waists and their hearts by revisiting the produce aisle.

Nutrition scientists at the University of Navarra, in Pamplona, Spain, asked 15 obese women ages 26 to 38 to follow one of two reduced-calorie diets: one group got 5% of calories from fruit; the other, 15%. After 8 weeks, all had lost the same amount of weight--an average of 15 pounds--but those on the high-fruit diet got an extra benefit: Blood markers for free radicals, which can contribute to cardiovascular disease, had dropped significantly.

Fruit contains antioxidants that help combat cell damage caused by obesity, according to the researchers. And the fiber in fruits helps to reduce cholesterol. --Prevention, Oct. 2006.

Comment: June is fast approaching. This time of the year is the perfect time to add more luscious fruit to the diet. What with peaches, apricots, cherries, watermelon and other melons, and the various berries in season, there is no excuse not to. Eat up for good health! Even now in early spring, various fruits are available: oranges, apples, grapes, etc. We have no excuse!

Suzanne

Tomatoes: Beyond Lycopene

The health benefits previously believed to come from the lycopene in tomatoes may actually come from different phytocompounds altogether, according to a new study conducted by researchers from the University of Illinois at Urbana-Champaign and published in the journal Nutrition Research.

Researchers fed male rats a diet containing tomato powder for 30 days, then analyzed which compounds accumulated in the animals' prostate glands and livers. They found that in addition to lycopene, phytoene (PE) and phytofluene(PF) also accumulated in both glands.

PF concentrated more in the liver than PE or lycopene did, whereas lycopene concentrated most in the prostate, followed by PF and then PE.

In a follow-up experiment, the researchers fed the rats either a single dose of PE or a single dose of PF. In both groups, the concentrations of the chemicals in all tissues examined increased, with the exception of the adrenal gland. "Results from this work provide a better understanding of relative PE and PF tissue accumulation, compared to lycopene," said lead researcher Jessica Campbell.

Lycopene is well known for the role it plays in preventing prostate cancer. Prostate cancer is the most common cancer in men in the U.S., and is the second most lethal cancer, behind lung cancer. Prostate cancer is estimated to kill 200,000 men around the world each year, with 500,000 new cases yearly. The incidence of prostate cancer has increased by 1.7% over the past 15 years.

The FDA has approved claims that tomatoes reduce the risk of gastric, ovarian, pancreatic and prostate cancers. But they have raised doubt as to the effectiveness of lycopene alone in protecting against cancers, saying that the evidence does not support this claim. Instead, the agency believes that tomatoes' protective effects come from either a different compound, such as PE or PF, or a synergy between various ingredients. --NaturalNews.com

Comment: Much has been documented about the health benefits of whole foods. Indeed, this study corroborates this concept. Yes, by eating the whole food we are getting all known and unknown nutrients put there by our Creator.

Suzanne

Violated Veggies

Those prewashed, prebagged supermarket salads may not be as clean as you think. Many of them contain high levels of bacteria commonly linked to poor sanitation and fecal contamination, according to an investigation by the Consumers Union.

Researchers tested over 200 packaged salad greens and found that 39% contained significant amounts of coliform bacteria and 23% contained another bacteria.

Consumers should buy prewashed salads at least 6 days before their use-by date. And even though the greens are "prewashed," you should also wash them yourself.

Suzanne

Pomegranate Juice Delivers More Antioxidants Than Red Wine

Pomegranate juice has the highest antioxidant content, activity and protective benefits of 8 different beverages tested, according to a study conducted by researchers from Center for Human Nutrition at the University of Calif, Los Angeles' David Geffen School of Medicine, and published in the Journal of Agricultural and Food Chemistry.

"Oftentimes, a beverage will make a claim about its superior antioxidant content based on the results of one test alone that provides the highest antioxidant capacity," said lead researcher Dr. David Heber. "What is important about this study is that all the beverages included were run against several tests resulting in a more complete assessment of a beverage's antioxidant activity and capability."

Researchers conducted a total of seven tests on 100% pomegranate juice, red wine, orange juice, blueberry juice, Concord grape juice, acai berry juice, white tea and green tea. Four of these tests evaluated the antioxidant strength of the beverages.

Pomegranate juice was found to have the highest polyphenol content of any beverage, even outcompeting recent "superfoods" such as acai berry or green and white tea.

Polyphenols are a naturally occurring family of plant chemicals that are known to function as antioxidants in the body. They are believed to help reduce the risks of cancer and cardiovascular disease and the effects of aging.

In addition to polyphenol content, the researchers also tested how well the various beverages performed at scavenging free radicals and preventing oxidation (decay) of LDL ("good") cholesterol. Once again, pomegranate juice outperformed all competitors, with an antioxidant potency composite index 20% higher than any other beverage tested.

This research marks the 11th study in the last 10 years to demonstrate the health benefits of 100% pomegranate juice. Prior studies have linked the juice to reducing the risk of heart disease, prostate cancer and even erectile dysfunction. --NaturalNews, Oct. 27, 2008.

Suzanne

Eat the Peel

The skin of apples, pears, potatoes, and other fruits and veggies are packed with nutrients, including fiber. When practical, eat fruit with the skin on and don't peel vegetables. But wash them thoroughly, and buy organic versions whenever possible. --Consumer Reports on Health, June 2010.

Comment: I always eat the skin of my baked potatoes, and leave the skin on when making potato salad. Trader Joe's (Do you have a Trader Joe's in Canada?) has organic potatoes at a reasonable price. I also buy whatever organic fruit they have. When buying fruits and veggies from the regular supermarket I wash thoroughly and soak in a citric acid solution for 15 minutes or so. And don't forget to ask the Lord's blessings on your food.

Suzanne

Enjoy the Many Benefits of Dark Grapes

by Luella May, citizen journalist

(NaturalNews) A growing body of evidence is proving that one of our most popular and delicious fruits is also one of the healthiest - dark grapes. Among the many benefits of dark grapes are protection against asthma, migraine, constipation, indigestion, fatigue, kidney disorders, macular degeneration, cataracts, high cholesterol, edema, and antibacterial activity. Perhaps the most exciting news about dark grapes is their ability to protect against age related memory decline and even improve memory.

A study published in the British Journal of Nutrition suggested that dark grape juice may be able to improve memory decline in older adults. In this study, 12 elderly adults with declining memory were divided into two groups. One group was given dark grape juice supplements daily for 12 weeks. The other group was given placebo supplements. At the end of the 12 weeks, tests focusing on memory and cognitive function were administered on the two groups. The group that had taken the dark grape juice supplement showed significant improvement not only in memory, but also in verbal and spatial recall. In addition, studies in laboratory animals have shown not only better performance in maze tests requiring memory skills, but also improved coordination and balance.

The high content of vitamins and minerals in grapes are responsible for their many health benefits. The fruit contains high levels of A, C, and B6, together with folate, calcium, potassium, manganese, zinc, copper, and iron, all the ingredients necessary to maintain a healthy body. Grapes also contain polyphenols which contain antioxidant and anti-inflammatory properties that reduce DNA damage caused by free radicals. Polyphenols have been the focus of research with regard to preventing such conditions as aging, cardiovascular disease, dementia, and even cancer. Recent animal research has indicated that polyphenols found in grape seeds can reduce the development of plaque in the brain that is associated in Alzheimer`s.

Not to be ignored are the grape seeds themselves, which provide added health benefits. Grape seeds are the source of the popular supplement, grapeseed extract. Besides being a powerful antioxidant, grapeseed extract is also anti-allergenic, an antihistamine, and anti-inflammatory. It strengthens blood vessels, aids in circulation, improves skin elasticity, and promotes healthy hair growth. Grapeseed extract contains bioflavonoids which help protect cell membranes and guard against oxidative damage caused by free radicals.

Grapeseed extract, itself, plays many roles in maintaining health. Its anti-aging properties may aid in the reduction of wrinkles. It provides cardiovascular protection by preventing oxidation of lipoproteins, making it more difficult for them to adhere to blood vessel walls. It also strengthens the linings of the arteries, making them less resistant to damage.

Useful in helping to control allergies, the catechins it contains inhibit enzymes involved in forming histamines, reducing the allergic response.

Much ado is being made with regard to the anti-aging properties of trans-resveratrol. Grape skins contain a high content of this compound. Studies done on the administration of trans-resveratrol in yeast, worms, fruit flies, fish, and mice have resulted in increased life spans. Trans-resveratrol may have extraordinary health benefits, including lowering cholesterol LDL levels and reducing cardiovascular disease. Laboratory studies reported in the December 9, 2009 issue of the Proceedings of the National Academy of Sciences reported that trans-resveratrol is estrogenic, activating expression of artificially introduced "reporter" genes and naturally occurring estrogen-regulated genes in human cultured cells.

In addition to having many health benefits, grapes make a great tasting and nutritious snack.

http://healthmad.com/health/will-dr...
http://www.umm.edu/altmed/articles/...
http://www.ncbi.nlm.nih.gov/pubmed/...
http://lpi.oregonstate.edu/infocent...
http://www.sciencedaily.com/release...

Suzanne

I tried to go on a three day grape cleansing, but only lasted two of the three days for the reason that after two days of eating nothing but grapes, I just couldn't hack another day of grapes.

It also took a week or so before I could even eat grapes again.

I just noticed the question about Trader Joe's.

I am not aware of a Trader Joe's in Canada, at least not in this part of Canada.

Pomegranates reduce the risk of breast cancer

by David Gutierrez, staff writer

(NaturalNews) Regular consumption of pomegranate may help prevent breast cancer, according to a study conducted by researchers from the City of Hope and published in the journal Cancer Prevention Research.

Researchers tested 10 different naturally occurring pomegranate compounds, all of them in the ellagitannin family of chemicals. They found that some of the ellagitannins significantly reduced the activity of the enzyme aromatase in the laboratory.

In the body, aromatase transforms the hormone androgen into the hormone estrogen. Because 75 percent of breast tumors contain estrogen receptors and use the hormone to fuel their growth, aromatase inhibitors are a popular form of treatment for slowing the growth of breast tumors in post-menopausal women.

Pharmaceutical aromatase inhibitors include the AstraZeneca drug Armidex, the Pfizer drug Aromasin and the Novartis drug Femara.

"We were surprised by our findings," researcher Shiuan Chen said. "We previously found other fruits, such as grapes, to be capable of the inhibition of aromatase. But phytochemicals in pomegranates and in grapes are different."

Of the 10 chemicals tested, urolithin B was the most effective at aromatase inhibition. Researchers offered two caveats to their findings, however. First of all, the body does not absorb ellagitannins into the blood very effectively from the digestive tract. Second of all, the researchers tested very high doses of the chemicals, much higher than those found in pomegranate. This suggests that an actual pomegranate-based cancer treatment may still be far in the future.

"We do not recommend people start taking this as a replacement for the [aromatase inhibitors]," Chen said. "[Pomegranate compounds] are not as potent as the real drugs so we think that the interest probably is more on the prevention end rather than in a therapeutic purpose."

Pomegranate juice has been shown to be rich in a wide variety of antioxidants that are believed to reduce the risk of not only cancers, but also other chronic conditions such as Alzheimer's and cardiovascular disease.

Sources for this story include: www.reuters.com; www.webmd.com.

Suzanne

Pomegranate juice is virtually unknown and almost impossible to find here in Brazil.

Do pomegranates grow in Brazil? I suppose it depends where at, but I would think they could.

Yes, they do. It's a rather common fruit. But its juice is virtually unknown here.

Here in Southern California the season for pomegranates is November and December. I buy them in the market and eat them spitting out the seeds. While the juice is available, I do not buy it for its too expensive. They can be cut in half and juiced like an orange also.

No matter where you may live, there is always healthful fruit available. Each has its own nutritional profile. These should be heartily utilized.

To your health!
Suzanne

Sounds like simply a matter of juicing them like Suzanne says. You're lucky to have such an abundant supply available and probably at much less cost than to us in the temperate regions.

Eat Your Fruits and Veggies!

"Eating different colors of fruits and veggies (red, green, yellow, orange and blue) each day can add up to 25,000 cancer-fighting antioxidants to your daily diets" says David Heber, MD, PhD., director of the UCLA Center for Human Nutrition. And surprise: He says it's okay to choose frozen over fresh! "Not only is it more economical, it's often more nutritious than fresh because it's picked and frozen at the peak of ripeness," Dr. Heber explains. Botton line: Keep your plate piled with colorful produce, and University of Minnesota researchers say your overall cancer risk could plunge as much as 70%. --Woman's World, Dec. 13, 2010.

Suzanne

Study Shows Alpha-carotene From Vegetables and Fruit Dramatically Lowers Risk of Death

by John Phillip, citizen journalist

(NaturalNews) It will come as no surprise to many health minded individuals that a natural diet high in vegetables and fruits promotes health and extends lifespan. Foods saturated with synthetic chemicals, hydrogenated fats, salt and sugar stress our genetic integrity and result in metabolic chaos. We evolved to eat a diet packed with nutrients in a natural state and to live in an environment free of pollutants and man-made toxins. Researchers now show that a diet high in vegetables and fruits can reduce the risk of death from all causes by up to 39%.

Alpha-Carotene Level Linked with Lower Risk of Death
Alpha-carotene is a powerful antioxidant that we take in largely from eating a diet high in vegetables and fruits. This nutrient superstar is found concentrated in the brightly colored skins and flesh of most foods in their natural form. Information published in the Archives of Internal Medicine provides the results of a study performed on a group of more than 15,000 men and women over a period of nearly 18 years. A review of circulating alpha-carotene in the blood showed a direct correlation between blood saturation of the nutrient and risk of dying.

Healthy Diet Shown to Reduce All Cause Mortality by 39%
Researchers measured alpha-carotene levels to determine risk of death and found that those individuals with the highest blood saturation had a 39% lower risk of dying from any cause compared with the lowest levels. Participants that consumed the most vegetables and fruits were found to have the highest alpha-carotene levels, while a processed food diet yielded virtually no measurable levels of the antioxidant. The study found that alpha-carotene provided a high degree of protection against cardiovascular disease and cancers of the brain, liver and skin.

Foods That Increase Alpha-Carotene Levels
Alpha-carotene reduces risk of disease because it is a powerful antioxidant that neutralizes the damaging effects of free radicals on our cells and energy producing mitochondria. It`s best to consume organic vegetables and fruits as your primary source of alpha-carotene. You can find rich sources in yellow-orange vegetables such as carrots, sweet potatoes, pumpkin and winter squash. Dark green leafy vegetables including broccoli, green beans and peas, spinach and leaf lettuce are also excellent sources.

Fruit Shown to Cut Lung Cancer Risk by 23%
The results of a study published in the journal Cancer Epidemiology, Biomarkers & Prevention reveals that eating a wide variety of different types of fruits can lower the risk of lung cancer by as much as 23%. Interestingly, the study demonstrated that the risk was reduced more by the number of different fruits consumed and was not dependent on quantities eaten. Eating from more than eight sub-groups was shown to provide the most protection. Risk declined by 4% for each additional variety added to the diet.

Research continues to validate the critical importance that proper diet plays in preventing lifestyle illnesses such as cardiovascular disease and cancer. Our cells have evolved through generations to rely on carotenoids such as alpha-carotene for protection from free-radical damage. As health minded individuals, we are charged with the responsibility to eat from a wide variety of vegetables, fruits and foods in their natural form to prevent disease and increase life span.

Article References:
http://archinte.ama-assn.org/cgi/co...
http://www.medicalnewstoday.com/art...
http://www.eurekalert.org/pub_relea...

Suzanne

Pomegranate Juice Components Block Cancer Cell Migration

by S. L. Baker, features writer

(NaturalNews) One of the most dreaded consequences of cancer is when the disease metastasizes -- meaning it spreads from the primary site where it started to other parts of the body. But University of California, Riverside (UCR) scientists have announced what could be a major breakthrough in halting metastasis. They've discovered components in pomegranate juice that inhibit the movement of cancer cells and weaken the attraction of malignant cells to a chemical signal that has been shown to promote metastasis.

The UCR findings were just presented at the American Society for Cell Biology's 50th Annual Meeting, which is being held in Philadelphia. Specifically, the research team from the UCR laboratory of Manuela Martins-Green, Ph.D., found that pomegranate juice seems to block the spread of prostate cancer cells to the bone. The group is planning additional tests to determine the effects of various doses of the natural pomegranate compounds and whether there are any side effects.

In earlier studies, Dr. Martins-Green and her colleagues used a standardized concentration of pomegranate juice on two types of laboratory-cultured prostate cancer cells that were resistant to the male hormone testosterone. Scientists have long known that when cancerous cells are resistant to testosterone, that's an indicator those cells have a strong potential to metastasize. Not only did the research team find pomegranate juice killed many cancer tumor cells -- the pomegranate juice treatment also increased cell adhesion and decreased cell migration in those cancer cells that had not died.

Next the scientists analyzed the pomegranate juice to figure out which specific ingredients produced the molecular impact on cell adhesion and migration in metastatic prostate cancer cells. Dr. Martins-Green, graduate student Lei Wang and undergraduate student Jeffrey Ho discovered the answer: phenylpropanoids, hydrobenzoic acids, flavones and conjugated fatty acids found in the fruit.

"This is particularly exciting because we can now modify these naturally occurring components of the juice to improve their functions and make them more effective in preventing prostate cancer metastasis," Dr. Martins-Green said in a media statement."Because the genes and proteins involved in movement of prostate cancer cells are essentially the same as those involved in movement of other types of cancer cells, the same modified components of the juice could have a much broader impact in cancer treatment."

The idea that pomegranate phytochemicals have an anti-cancer effect isn't new. In fact, evidence has been steadily accumulating over the past few years that along with other health benefits (such as soothing inflammation in the body and potentially reducing the risk of heart disease) pomegranates can prevent and/or treat cancer. For example, earlier in 2010, NaturalNews reported on a study published in the journal Cancer Prevention Research showing that phytochemicals known as ellagitannins found in pomegranate fruit could prevent the development of hormone-dependent breast cancer and halt the growth of estrogen-driven tumors (http://www.naturalnews.com/027947_p...).

In addition, in a 2006 study of prostate cancer patients who drank eight ounces of pomegranate juice every day, UCLA researchers found a decline in prostate-specific antigen (PSA) levels that suggested a potential slowing of cancer progression. More recently, the results of a long-term study published in the Journal of Urology concluded pomegranate juice may effectively slow the progression of prostate cancer, even when regular treatment has failed (http://www.naturalnews.com/026190_c...).

However, despite all the science showing pomegranate juice could have anti-cancer effects, the Federal Trade Commission (FTC) has come down hard on claims about those potential benefits. In Sept. 2010, the FTC filed a lawsuit against Pom Wonderful, the natural foods company that provided the pomegranate juice for the UCLA research and has supported other research on pomegranate juice, charging the company's claims about the juice's health benefits were misleading.

For more information:
http://www.naturalnews.com/pomegran...

Suzanne

Nine reasons to eat more sweet potatoes

by Elizabeth Walling

(NaturalNews) Sweet potatoes are packed with nutrition. They are a great source of minerals such as manganese, folate, copper, and iron. The darker-colored variety is a great source of carotenes (precursor of vitamin A), vitamins C, B2, B6, E and biotin. Sweet potatoes are also a fantastic source of dietary fiber. Here are nine reasons you should be eating more sweet potatoes:

Nine Reasons Why You Should Eat Sweet Potatoes

1. Sweet potatoes are high in antioxidants, which work in the body to prevent inflammatory problems like asthma, arthritis, gout, and many more.

2. Sweet potatoes are an excellent source of carbohydrates for those with blood sugar problems. These fibrous root vegetables can help regulate blood sugar levels and prevent conditions like insulin resistance.

3. Sweet potatoes are healthy for the digestive tract. Being rich in digestive fiber, especially when the skin is also consumed, it helps to relieve constipation and may prevent colon cancer.

4. Sweet potatoes are good for those who are pregnant or trying to conceive because they are high in folate, which is essential for the healthy development of fetal cell and tissue.

5. Packed with important vitamins and other nutrients, eating sweet potatoes can boost immunity by supporting the needs of the body.

6. Sweet potatoes are good for preventing heart disease. High in potassium, sweet potatoes can help prevent the onset of heart attack and stroke. Potassium also helps to maintain fluid and electrolyte balance in the body, which is important for stabilizing blood pressure and regulating heart function.

7. Sweet potatoes are good for alleviating muscle cramps. Potassium deficiencies are a leading cause of muscle cramps, as well injuries. By making sweet potatoes a regular part of your diet (along with proper exercise), you can expect an energy boost and fewer muscle cramps and injuries.

8. Sweet potatoes are good for treating stress-related symptoms. The body tends to use a lot of potassium and other important minerals when it is under stress. Sweet potatoes provide important minerals that will help maintain balance throughout the body during times of stress.

9. Sweet potatoes ranked number one in nutrition out of all vegetables by the Center for Science in the Public Interest because they are such a rich source of dietary fiber, natural sugars, complex carbohydrates, protein, carotenoids, vitamin C, iron and calcium.

Further Reading:

http://www.whfoods.com/genpage.php?...

http://www.organicfacts.net/health-...

http://www.ayushveda.com/womens-mag...

Suzanne

Eating blueberries helps build strong bones, suggests study

by Jonathan Benson, staff writer

(NaturalNews) Move over calcium, there is a new bone builder in town. Research published in the Journal of Bone and Mineral Research back in 2010 showed that blueberry compounds helped improve bone development in lab rats, and new research conducted by the same team of scientists is now investigating how the fruit works in humans to boost bone development.

Jin-Ran Chen and his colleagues from the Arkansas Children's Nutrition Center in Little Rock recently received funding from the US Department of Agriculture (USDA) to explore bone development in humans during infancy, childhood, and early adulthood. Part of this includes studying how blueberry compounds play a role in bone development.

In their first study, Chen and his colleagues observed that blueberry polyphenols, which are the pigments in the fruit that give them their bluish, purple, and red colors, are clearly associated with building strong, healthy bones. Rats fed freeze-dried blueberry powder as ten percent of their diets developed significantly more bone mass than rats not fed the powder, which spurred further research into which blueberry compounds were responsible for this amazing effect.

Blood samples taken from the blueberry-fed rats revealed high rates of phenolic acids, the antioxidant compounds believed to help improve bone development. When blood serum taken from the blueberry-fed rats was applied to lab cultures of osteoblasts, the cells responsible for forming bones, researchers noted that osteoblasts formed into mature, functional bone cells much more quickly than they otherwise would apart from exposure to the polyphenol-rich serum.

TCF and LEF, two types of human genes, promote the synthesis of beta-catenin, a type of protein. Beta-catenin is responsible for telling osteoblasts to form into fully mature bone cells, and it is blueberry polyphenols' interaction with these various human components that Chen and his team believe is responsible for improved bone synthesis.

Editor's Note: NaturalNews is strongly against the use of all forms of animal testing. We fully support implementation of humane medical experimentation that promotes the health and well-being of all living creatures.

Sources for this story include:

http://www.eurekalert.org/pub_relea...

Suzanne

Apples

Women who ate dried apples each day for a year showed major improvements in heart-risk factors, awccording to research from Florida State University. Participants in the study were randomly assigned to eat about 2.7 ounces of dried apples or prunes daily. Blood test were taken after 3, 6, and 12 months.

Bahram Arjmandi, PhD, who conducted the study, said that he found "incredible changes" in the women who ate the apples. They experienced a 23% decrease in LDL (bad) cholesterol, a 4% boost in good cholesterol, and a 32% decline in C-reactive protein, which is an indicator of inflammation in the body. Those who ate prunes also improved these risk factors, but not as significantly.

The women who ate apples also lost an average of 3.3 pounds over the course of the year, despite the extra 240 daily calories they consumed from the fruit. This may be due to the apples' pectin, a soluble fiber that can make one feel full. Dr. Arjmandi said dried apples were used for convenience during the study and added that fresh apples would probably provide even greater benefits. --Time, April 14, 2011.

Suzanne

Speed Slimming with Asparagus

This veggie is rich in inulin, a type of fiber that decreases levels of the hunger-causing compound ghrelin and boosts levels of the satiety hormone PYY, according to a study in The American Journal of Clinical Nutrition.

Suzanne

Suzanne,
What are your thoughts on powdered fruit mixes (for lack of a better word) such as greens+ or similar products. Most of the time it is difficult for me to eat 6 servings of fruit and veggies a day, and these say they equal 3-4 servings of fruits and veggies per day for each scoop that you mix with water or juice.
God Bless,
Will

What counts as a serving size?

Is broccoli the same as beans? Dried fruit the same as fresh fruit? Here are some answers on what counts as a serving:

* Vegetables
Fresh, frozen or canned varieties: 1/2 cup cooked or 1 cup raw
Raw, leafy greens such as romaine, spinach, iceberg: 1 cup

* Beans or starchy vegetables such as potatoes, corn, peas or winter squash: 1/2 cup whole or mashed, cooked

* Fruits: 1 medium piece or 1/2 cup chopped, cooked or canned

* Dried fruits: 1/4 cup; for raisins, 2 tablespoons

* Juices: 8 ounces of 100 percent fruit or vegetable juice (limit juice to one serving per day)

How many servings a day should you have?
The appropriate number of servings you should have in a day depends on your age, gender, activity level and weight goals, but a good starting point is to aim for at least three vegetable servings and two fruit servings per day. In addition, larger serving sizes of non-starchy vegetables can help fill you up at meals so that you are less inclined to indulge in large portions of higher-calorie foods.

Sources: CIGNA, American Institute for Cancer Research

Resources
American Institute for Cancer Research:
* Serving size finder: www.aicr.org/site/PageServer?pagename=elements_serving_size
* Recommendations for cancer prevention: www.aicr.org/site/PageServer?pagename=recommendations_home
* Plant-based diet: www.aicr.org/site/PageServer?pagename=recommendations_04_plant_based

American Cancer Society:
* ACS guidelines on nutrition and physical activity for cancer prevention: www.cancer.org/Healthy/EatHealthyGetActi...ancer-questions

USDA:
* What counts as a cup of vegetables: www.choosemyplate.gov/foodgroups/vegetables_counts.html

Suzanne

Comment: Will, I see nothing wrong with fruit and veggies in powdered form.

SS

More on Tomatoes

Promising research suggests that eating tomatoes and tomato products could help protect bone mass, brain health and skin from UV damage. --American Journal of Lifestyle Medicine.

Suzanne

The apple - Boost your brain power with a common almost forgotten fruit

by Paul Fassa

(NaturalNews) The outdated apple a day keeps the doctor away adage has been replaced with fresh apple juice three times a week. This new routine was discovered after a ten-year study determined it helped Alzheimer's patients by greatly reducing the chance of Alzheimer's disease (AD) from even occurring. Another study uncovered heart health benefits.

The benefits

Dr. Thomas Shea, a neurobiologist, and his research team at the University of Massachusetts topped off years of studying apples' effects on brain health. They used test tubes, Petri dishes, and mice for years. Then recently, they confirmed their findings with a human clinical trial.

Twenty-one AD patients from ages 72 to 93 were fed four ounces of apple juice twice daily for thirty days. There were improvements with memory as well as the negative emotional moods normally associated with AD victims.

He concluded that by drinking apple juice only three times per week, you would reduce your chances of Alzheimer's by 75%.

And there are other benefits. Other animal studies have demonstrated that apples protect the heart, increase lipid metabolism, and reduce inflammation.

A Florida State University study by Dr. Bahram Arjmandi, involving several women aged 45 to 65, discovered that a heavy diet of apples reduced LDL in the women by 23% in six months. The women also lost three and a half pounds on average.

How to juice apples yourself

Don't bother with store bought pasteurized apple juice. Organic raw and unfiltered apple juice is better. But the best way to go is juicing just enough apples to drink at one sitting each time. Since Big Ag apples top the list of the "dirty dozen" (the 12 most sprayed foods), you should invest in organic apples.

Sometimes locally grown small orchard apples are not sprayed, but they are not USDA certified organic. This is often due to the time and money it takes to get that approval. So locally grown could be a solution for less expensive non- toxic apples if you are assured they are not sprayed.

You should use a slow speed masticating juicer. It can be single auger (the masticating screw) or double auger. You can Google slow speed masticating juicers and shop for what works for you. This is a worthwhile investment if you intend to do any juicing for improved health.

This type of juicer eliminates the extra fiber that inhibits rapid absorption while concentrating the juice of several items in one drink and preserving the enzymes that a high speed juicer may destroy.

Do not peel the apples. Cut them into pieces small enough for the juicer and include the core, seeds and all. Adding a small piece of peeled ginger root into the juicer adds more inflammatory protection. A freshly squeezed lemon can be added also. This should be done at least three times a week.


Early Alzheimer's disease (AD) symptoms

It's best to launch a three prong attack if confusion, fog, and memory loss is creeping in as a matter of daily life. The apple juice approach is good, but it may not be enough.

Orthomolecular medical doctors specialize in curing with high dose vitamin and mineral supplements, such as IV mega-dose Vitamin C. They have had a good deal of success with all types of brain issues using large doses of niacin.

Consuming pure cold pressed coconut oil twice daily has even reversed advanced AD. That's something Big Pharma cannot even claim. Find out more about that here: http://www.naturalnews.com/030373_c...

[Editor's Note: NaturalNews is strongly against the use of all forms of animal testing. We fully support implementation of humane medical experimentation that promotes the health and wellbeing of all living creatures.]

Sources for this article include:

VIDEO: Husband and wife discuss how they reversed husband's early AD http://healthmaven.blogspot.com/201...

http://www.eurekalert.org/pub_relea...

http://www.healthiertalk.com/just-o...

http://www.livestrong.com/article/1...

http://www.healthiertalk.com/slash-...

http://www.healthiertalk.com/why-yo...

Suzanne

Fruit and vegetable consumption effectively lowers colon cancer risk

by John Phillip

(NaturalNews) Health-minded individuals are well aware that a diet high in natural fruits and vegetables equate to vibrant health and dramatically lowered risk of many chronic diseases. The result of a new study published in the Journal of the American Dietetic Association provides details on how specific fruit and vegetable consumption lowers the incidence of many types of colon cancer, the third most prevalent form of the disease. Foods such as apples, broccoli and cauliflower each lower the risk of cancer initiation in different parts of the colon while high sugar, fiber-void fruit juices are shown to increase risk of the illness. Nutrition scientists from Australia provide important documentation to confirm the importance of eating a colorful selection of fruits and vegetables to lower colon cancer risk.

Nutrition researchers have designed studies to examine the effect of healthy diet on colon cancer risk in the past, but the protective effect has been debatable as they do not provide specific results for different foods on the key regions or subsites of the colon. Professor Lin Fritschi, PhD, head of the Epidemiology Group at the Western Australian Institute for Medical Research, and her research team set out to investigate the link between fruit and vegetables and three cancers in different parts of the bowel: proximal colon cancer, distal colon cancer and rectal cancer.


Colon Cancer Risk Lowered by Eating a Wide Variety of Brightly Colored Fruits and Vegetables

The controlled study included 918 participants with a confirmed colon cancer diagnosis and compared them with 1021 individuals with no history of the digestive disease. All participants completed extensive nutritional and demographic questionnaires to account for potential conflicts such as socioeconomic status. Analysis of the data showed that specific fruit and vegetables from similar varietal families affect risk for colon cancer in different portions of the digestive tract.

With respect to different fruit and vegetable consumption, the researchers found a reduced rate of proximal colon cancer linked to eating brassicas like broccoli, cabbage, cauliflower and Brussels sprouts. In addition, both total vegetable intake and total vegetable and fruit intake were linked to a lower risk of distal colon cancer. And finally a significant reduction in distal colon cancer risk was linked to dark yellow vegetables and apples.

There should be no doubt that natural fruits and vegetables consumed raw or minimally cooked to retain the active enzymes is a critical factor in digestive health that dramatically lowers the risk of colon cancer and other chronic conditions as well. This study conveys the important nature of eating a wide variety of different colored fruits and vegetables, high in phytonutrient content, to provide a protective shield at different colon subsites and throughout the body.

Sources for this article include:
http://adajournal.org/webfiles/imag...
http://medicalxpress.com/news/2011-...
http://www.medicalnewstoday.com/art...
http://www.eurekalert.org/pub_relea...

Suzanne

Outwit Your Bad Genes With a Good Diet

You really can eat your way to better health. Among folks whose genes put them at high a risk for a heart attack, those who ate more fruits and vegetables were half as likely to have a heart attack over a 4 year period as those who didhn't eat much produce. --Time, Oct. 24, 2011.

Suzanne

Research shows apples prevent stroke

by Duke Mansell

(NaturalNews) Strokes can occur at any age but three-quarters strike those over the age of 65. Many people are always on the hunt for the superfood that will protect them from degenerative diseases, and few are as scary as the aftermath of a stroke. If you survive, you are usually left with debilitating health consequences due to lack of oxygen to the brain, which can leave you mild health issues or requiring around the clock nursing care. Fruits and vegetables are staples of health and are sure to assist in prevention, but which are best for people specifically concerned with a pending stroke in terms of prevention?

A recent study from researchers at Wageningen University in the Netherlands published in Stroke: Journal of the American Heart Association indicates fruits with white flesh such as apples and pears can reduce the risk of stroke by 52%. Strokes are the third leading cause of death in the United states with over 143,579 people dying each year. Approximately 795,000 people suffer a stroke annually meaning 650,000 survive their stroke and are left to suffer the post-stroke health conditions for the remainder of their lives. These post-stroke health conditions include (in no specific order): difficulty moving one side of the body and trouble speaking, which cause many mini-symptoms in and of themselves such as difficulty swallowing, aphasia (slurred speech or inability to speak at all), hemiplegia (weakness on one side of the body), or difficulty with bowel and bladder control. Some conditions do resolve depending on the severity of the stroke but worst case scenarios for survivors include loss of cognitive functioning equal to Alzheimer's, inability to walk or use appendages and never being able to speak again. All of these problems can be life altering if they are unable to return to normal post stroke.

This study compared vegetables and fruits of different colors to determine which would be most beneficial in preventing a stroke. The fruits and vegetables were broken down in color into the following groups:
-cabbages, lettuces and other dark green leafy vegetables
-orange and yellow colors, most of which were citrus fruits
-red and purple colors, most of which were red vegetables
-white colors, apples and pears making up 55% of the whites

The follow-up period was 10 years and the researches documented 233 strokes. They observed that strokes were not reduced in any significant manner by consumption of orange/yellow and red /purple fruits. However, vegetables and white fruits were found to lower the risk of developing stroke by 52%. A reduction of this size is significant considering the size of the study included 20,069 adults with an average age of 41 years old (none of whom had any cardiovascular disease when the study began).

Many people base a lot of their fruit and vegetable purchase on the dark colors of leafy greens and fruits because of the knowledge that they contain more antioxidants, but it appears white fruits also play an important part of the puzzle in lowering the risk of strokes. By increasing your white fruit and vegetable consumption by 25 grams there was a 9% reduction in stroke risk. On average an apple weights 120 grams, meaning for every quarter apple you eat you average close to 10% less chance of having a stroke.

These researchers indicated that further studies are needed to verify their work. If apples, pears and other fruits with white edible portions can reduce the risk of developing stroke by 52%, pass the apple pie please.

http://www.medicalnewstoday.com/art...

http://www.strokecenter.org/patient...

http://www.medicinenet.com/stroke/a...

Suzanne

Apples Lower Bad Cholesterol

Eating 2 apples a day (or 3/4 cup of the dried fruit)lowers so-called "bad" LDL cholesterol 23%, according to a new Florda State University at Tallahassee study.

The pectin (a fiber) and polyphenols (antioxidants) in apples help remove the waxy substaces from the bloodstream before it can accumulate as plaque on artery walls. --Women's World, 10-17-11.

Suzanne

Banana nutrition facts - nine things you probably never knew about this nutritious tropical food

by Tara Green

(NaturalNews) Whether as a quick snack, cut up and tossed in the blender for a fruit smoothie, or used to make quick bread or pancakes, most people enjoy bananas. Bananas are such a staple on produce shelves that most of us don't stop to think about their tropical origins or their many nutritional benefits. Next time you enjoy a banana, consider some of these facts:

1. Hands and Fingers
Bananas do not grow on trees. The banana plant is classified as an arborescent (tree-like) perennial herb and the banana itself is actually considered a berry. The correct name for bunch of bananas is a hand of bananas; a single banana is a finger.

2. Heart Health
One banana contains 467mg of potassium, providing powerful protection to the cardiovascular system. Regular consumption of the potassium-packed fruit helps guard against high blood pressure, atherosclerosis and stroke.

3. Bones
Although bananas do not contain high amounts of calcium, they do supply the body with an abundance of fructooligosaccharide, a prebiotic substance (one which encourages probiotics, the friendly bacteria in the digestive system). As fructooligosaccharides ferment in the digestive tract, they enhance the body's ability to absorb calcium.

4. Energy and Mood Balancing
Another benefit to bananas high potassium content derives from that mineral's role as an energy-supplying electrolyte. Since bananas also contain tryptophan, serotonin and norepinephrine, they help prevent depression while encouraging feelings of well-being and relaxation. In addition, the vitamin B6 in bananas helps protect against sleeplessness, mood swings and irritability.

5. Vision
Bananas, combined with the African herb orinol, have been used to treat cataracts in Nigeria. They also share with other fruits the ability to prevent macular degeneration, the leading cause of vision loss in adults. According to a study published in the Archives of Opthmalogy in 2004, people who eat 3 servings of fruit per day are statistically unlike to develop the vision-diminishing disease.

6. Better Digestion
Bananas suppress acid in the digestive tract, alleviating heartburn and helping guard against ulcers. Since bananas contain pectin, a soluble fiber, they aid in the elimination process, helping prevent constipation.

7. Baby Food
Since they are easily digested, bananas are a perfect food for babies just beginning to move to solid foods.

8. HIV Protection
The Journal of Biological Chemistry in March 2010 published a study which revealed the healing potential of BanLec, a lectin protein in bananas. Researchers found that this protein which binds to sugars can also bind to HIV-infected cells, enveloping them and preventing their replication and transmission.

8. Clones
Due to modern shipping practices, this tropical yellow berry born of a herb seems so ubiquitous that most consumers take it for granted. However, the banana's constant availability could end soon. Nearly all the bananas sold in stores are cloned from just one variety, the Cavendish banana plant, originally native to Southeast Asia. This means disease could potentially wipe out the cloned plants in one fell swoop. Next time you peel and eat a banana, take the time to savor its flavor and texture, so if this fruit disappears, you can tell future generations about the healthy snack encased in yellow flesh.

That potential disappearance does not derive from science fiction speculation. Botanists say it is likely to happen in the next 20 years and in fact it already has happened. At the beginning of the last century, the dominant banana species was the Gros Michel, also a cloned species, which was wiped out by fungus. The Gros Michel was preferred over the Cavendish because it was larger and had a longer shelf life, and, according to old-timer recollections, better-tasting. The Cavendish replaced the Gros Michel after the latter species decimation because, of the over 1,000 varieties of bananas in the world, most do not have an appealing taste. There are the less sweet plantains, and also a variety called Goldfinger which has an apple-like taste.

9. Save the peels
Even the peels of this fruit are useful. Apply the inside of a banana peel to pimples to naturally dry out these skin blemishes. Also, banana peels make a wonderful fertilizer, particularly for roses.

Sources:

http://www.todayifoundout.com/index...

http://www.whfoods.com/genpage.php?...

http://www.naturalnews.com/031308_b...

http://www.naturalnews.com/031024_H...

http://www.naturalnews.com/028206_b...


Suzanne

My wife makes the best fruit salad in the morning with Papaya, yellow and green bananas and mangos.

I pig out. LOL I hope that's not being unclean. LOL

Fruit and Veggie Based Diets Reduce Stroke Risk

by Michelle Bosmier

(NaturalNews) Eating lots of fruits and vegetables helps lower the risk of developing a stroke, a new study shows. The new report comes from a team of scientists at the the Karolinska Institute in Sweden and was published in the "Stroke" journal of the American Heart Association.

Fruits and vegetables help elevate antioxidant levels

Statistically speaking, stroke ranks second among the world leading causes of death, right after heart diseases. The experiments were based on data which shows that diets rich in antioxidant foods reduce the risk factors associated with stroke, by inhibiting the process which causes oxidative stress and inflammation. Oxidative stress is a condition that develops when the human body is unable to counterbalance free radicals or mitigate their damaging effects. It is known to be one of the main causes for various health problems, including diseases of the cardiovascular system.

Fruits and vegetables have a high content of powerful bioactive substances with antioxidant characteristics. Flavonoids, vitamins E and C, as well as carotenoids have free radical scavenging abilities, and will help the body fight elevated levels of oxidants. Moreover, they can also prevent the onset of oxidative stress and related problems.

The research was aimed at investigating the relation between Total Antioxidant Capacity (TAC) and the development of stroke, in both subjects with a history of cardiovascular disease and healthy patients. Total Antioxidant Capacity measures the total free radical reducing abilities of all antioxidant capable substances in the diet. It takes into account not only the levels of antioxidants themselves, but also the effects of the synergistic reactions between them.

The study was conducted on 31035 Swedish women that had no previous cardiovascular issues, and 5680 women who had such complications. The test group was aged 49 to 83 and was based on the Swedish Mammography Cohort, established between 1987 and 1990. The women's dietary habits were evaluated according to a food frequency questionnaire, which asked the participants to answer how often they consumed certain types of food. Based on TAC levels, the participants were split into 9 groups - 4 groups with a history of cardiovascular diseases (CVD), and 5 groups with no previous heart related issues.

More antioxidants equal lower stroke risk

"Findings suggest that dietary TAC is inversely associated with total stroke among CVD-free women and hemorrhagic stroke among women with CVD history," the scientists explained. Data showed that in the healthy groups, the risk of stroke was 17% higher for the subjects with low antioxidant levels.

The major contributors to antioxidant levels were fruits and vegetables (50%), whole grains (18%) and tea (16%). For the groups with a history of heart problems, participants with high antioxidant levels had a 46% to 57% lower risk of stroke, when compared to the participants with low antioxidant levels.

The results show that in all cases, the women with low antioxidant levels are more likely to suffer stroke. Including healthier, natural foods in the daily diet, such as fruits, vegetables, teas or whole grains will help prevent the buildup of risk factors leading to stroke. "Eating antioxidant-rich foods may reduce your risk of stroke by inhibiting oxidative stress and inflammation. This means people should eat more fruits and vegetables that contribute to total antioxidant capacity," concluded the science team.

Sources for this article include:

http://stroke.ahajournals.org/conte...

http://www.medicalnewstoday.com/art...

http://annals.ba0.biz/content/134/1...

Suzanne

Fisetin from fruits and vegetables protects the aging brain and helps fight cancer

by John Phillip

(NaturalNews) Fisetin is a unique flavonoid compound found naturally in many fruits and vegetables including strawberries, blueberries and the skin of cucumbers. A wealth of scientific research now explains how a diet packed with raw fruits and vegetables can help prevent amyloid plaque formation in the aging brain and can promote the early destruction of cancer cells by triggering the body's innate immune response. Researchers reporting in the journal Neuroscience Letters found that fisetin is neuro-protective and helps to maintain normal memory processes while inhibiting plaque formation around synapses. The International Journal of Oncology has published the work of Chinese scientists documenting how fisetin promotes the natural death of potentially malignant breast cancer cells. Fisetin is rapidly emerging as a powerful tool in the arsenal against a number of diseases associated with premature aging.

Fruits and vegetables in their natural state are typically packed with polyphenols; these polyphenols are structurally bioactive and target specific areas of the body or help to lower oxidative stress and inflammation that is behind many disease processes. The brain is particularly sensitive to stress from a high rate of metabolism necessary to oxygenate and fuel the sensitive neurons that control memory and cognition.

Fisetin Helps Prevent Inflammation in the Brain to Boost Memory and Cognition

Researchers have found that fisetin operates in a very specific pathway to boost nerve cell glutathione levels and to reduce one of the most damaging free radicals, peroxynitrite. Scientists have determined that the natural compound protects nerve cells from damage during stroke, while at the same time maintaining vital energy production in the brain. Fisetin also prevents excess activation of specialized glial cells in the brain that helps deter inflammatory nerve damage, excitotoxicity, and declining neurological health. And fisetin reduces amyloid beta fiber accumulation to improve memory and thwart cognitive decline.

In a separate body of research, scientists examined the effect of fisetin from dietary and supplemental sources on breast cancer programmed cell death. Cancer cells normally are detected and destroyed by an alert immune system response. Inflammatory messengers such as TNFa (tumor necrosis factor alpha) allow cancer cells to become cloaked and invisible to our immune system, which prevents cancer cell death through the process known as apoptosis. Fisetin negates the damaging effect of TNFa, reducing systemic inflammation and enabling the normal immune response.

Many health-conscious individuals may not be immediately familiar with fisetin, although they already consume therapeutic quantities from their healthy dietary choices.
Nutrition experts recommend including fruits such as strawberries and mangoes as a source of dietary fisetin or supplementing with 50 mg per day to boost memory and high-level brain function and to promote natural cancer cell death.

Sources for this article include:

http://www.wellnessresources.com/he...
http://www.ncbi.nlm.nih.gov/pmc/art...
http://www.ncbi.nlm.nih.gov/pubmed/...
http://www.ncbi.nlm.nih.gov/pubmed/...

Suzanne

Does Asparagus Help with Cancer Prevention?

by Tara Green

(NaturalNews) Contrary to popular internet rumor, asparagus is not a miracle cancer cure. Like most fruits and vegetables, asparagus does offer a plethora of health benefits, including delivering some vitamins and minerals effective in cancer prevention. Ingesting massive doses of asparagus to fight cancer will most likely give you foul smelling urine and it also has some potential for feeding certain cancers.

The Good News

A study published in The Journal of the American Medical Association in 2010 found that vitamin B6 when combined with folate and methionine can reduce the chances of lung cancer by as much as two-thirds. Asparagus contains both vitamin B and folate. (Methionine, an amino acid, can be obtained from cottage cheese, peanuts, beans, eggs, garlic, lentils, onions, yogurt and sesame seeds).

In 2009, researchers in Nanjing, China identified a compound called Asparanin A in asparagus. The researchers found that Asparanin A arrests the growth liver cancer cells and can even cause death in those cells.
Asparagus is the best food source of the anti-oxidant glutathione, a substance researchers at the Institute for Cancer Prevention have identified as effective in warding off cancer. Glutathione is also believed to have anti-viral properties.

Research has shown that chronic, excessive inflammation and chronic oxidative stress heighten the risk for many types of cancers. Since asparagus contains many nutrients, including saponins, which have an antioxidant and anti-inflammatory property, it deserves a place in a healthy diet, along with other vegetables and fruits. The anti-inflammatory nutrients in asparagus make it an excellent dietary choice for people trying to combat diseases such as arthritis and rheumatism. It can also help prevent varicose veins.

Asparagus benefits the body in many other ways. Ayurvedic healing refers to asparagus as "shatavari" which means "women with a thousand husbands." Ayurvedic experts have used shatavari for centuries to treat the symptoms of menopause as well as infertility and loss of libido.

The Bad News

Asparagus contains an amino acid called asparagine. Normal cells generally manufacture this substance, but leukemia cells often cannot and must obtain their supply from adjacent normal cells. If starved of asparagine, leukemia cells die. Elgar, a pharmaceutical prescribed for patients with acute lymphoblastic leukemia (ALL), contains an enzyme, L-asparaginase, which destroys circulating asparagine in order to starve leukemia cells. The American Association of Naturopathic Physicians states "Eating asparagus would seem ill advised for people who have cancers that respond to l-asparaginase."

Conclusions

The popular health myth of asparagus as a magical remedy for cancer is unfounded; the prescriptions which accompany that myth for ingesting massive quantities of this vegetable will likely not have the desired effect. Recommendations which rely solely on one food as a supposed miracle cure are based on a mistaken allopathic "magic bullet" concept to the alternative health model.

Alternative health is about balance, not about one single herb, vegetable or fruit with extraordinary properties. Take with a grain of full spectrum salt any health advice which sounds suspiciously like it came from the Lord of the Rings.

Nature offers an abundance of healthy choices for creating health and these foods work in combination with each other, and with a healthy lifestyle. Eating reasonable amounts of asparagus, as part a diet which includes many different fruits and vegetables, will help protect you against cancer, as well as help strengthen the body in other ways.

Certain foods are not advisable for some people, who have allergies and food sensitivities. In the case of those few cancers, such as ALL, which respond to l-asparaginase, asparagus may be a food to limit in your diet.

Sources:

http://www.naturalnews.com/032074_a...

http://www.naturalnews.com/023368_a...

http://www.naturalnews.com/029203_l...

http://www.goodhealthwellnessblog.c...

http://www.cancerdecisions.com/cont...

http://physicianswholisten.blogspot...

http://www.rvita.com/index.php?opti...

Suzanne

More than just vitamin C - Enjoy the health benefits of oranges

by Brett Brown

(NaturalNews) Oranges are one of the most widely eaten fruits in the world. They make an excellent snack, are great for breakfast and are extremely versatile in their many uses in recipes. Oranges are also a very nutritionally dense food that is renowned for its vitamin C content and all the health benefits that come along with it, but oranges have much more to offer than just vitamin C.

Limonoids:

Oranges are an excellent source for a long lasting compound called limonoids. Limonoids are phytochemicals that are abundant in many citrus fruits, including oranges. Limonoids are known to help fight cancers of the mouth, lung, breast, skin, stomach and colon. The limonoids found in citrus fruits can stay in our bodies for roughly 24 hours, and can help to prevent the proliferation of cancer cells for a much longer time than the phenols found in green tea, which remain active in our bodies for 4 to 6 hours.

Herperidin:

Oranges also contain a flavanone molecule called herperidin. Herperidin, possibly one of the most important flavanones in oranges, has been shown to lower cholesterol and high blood pressure in animal studies. Herperidin is also a strong anti-inflammatory. It is important to note that herperidin is mostly found in the peel and inner white pith of the orange, and to gain the benefits of herperidin you should leave some of the pith on the orange while you eat it.

Kidney Stones:

According to a study published in the British Journal of Nutrition, women, who drank half to one liter of either apple, grapefruit, or orange juice daily, increased their pH level of their urine and citric acid excretion. This in turn significantly decreased their risk of forming calcium oxalate stones.

Cryptoxanthin and Lung Cancer:

A study published in an issue of Cancer Epidemiology: Biomarkers and Prevention, reviewed the dietary lifestyles of over 60,000 adults in Shanghai, China. Those who had eaten a diet rich in the carotenoid cryptoxanthin showed a 27% decrease in their risk of lung cancer. Oranges are an excellent source of cryptoxanthin.

History:

Oranges originated thousands of years ago in Asia from the region of southern China to Indonesia where they were then spread to India. Somewhere around the 15th century, groups of European explorers had found oranges in Asia and decided to bring them back to Europe.

Spanish explorers are responsible for bringing oranges to Florida around the 16th century, while it wasn`t until the 18th century that Spanish missionaries had taken them to California; thus, the cultivation of these fruits that are most widely found in these two states began.

Although oranges are a great source of vitamin C, they are truly much more than that, proving themselves as powerhouses of nutrition. Much can be benefited by eating oranges and their pith regularly, along with consuming some freshly squeezed organic juice!

[Editor`s Note: NaturalNews is strongly against the use of all forms of animal testing. We fully support implementation of humane medical experimentation that promotes the health and wellbeing of all living creatures.]

Resources:

http://www.elements4health.com/oran...

http://www.juicing-for-health.com/o...

http://hubpages.com/hub/Health_Bene...

http://www.whfoods.com/genpage.php?...

Suzanne

Sulfur in broccoli and other cruciferous vegetables may hold the key to healing genetic diseases

by Donna Earnest Pravel

(NaturalNews) Our mothers were right. Broccoli is good for us, but possibly in ways our mothers never knew. Health practitioners and fitness experts around the world have heralded the benefits of broccoli for decades. Scientists have long demonstrated the [antioxidant properties of broccoli. Many people know that broccoli is rich in vitamins A, C, and E, the big free radical scavenger vitamins. However, a brand new clinical study was just released in January 2012 which is getting scientists excited about broccoli - and other cruciferous vegetables - again. Broccoli, and similar vegetables like Brussels sprouts, cabbage, and cauliflower may be able to manipulate human genes. The secret ingredient is sulfur.

Sulfur in glucosinolate induces enzyme expression and activates detoxification

Cruciferous vegetables like broccoli, cauliflower, cabbage, and Brussels sprouts have been shown to reduce the risk of several degenerative diseases and conditions. The benefits of a diet rich in these vegetables have been well-documented in the medical literature for cardiovascular disease and cancer. What scientists are excited about now is a unique organic compound called glucosinolate, which is made from several plant amino acids and glucose. Glucosinolate contains high amounts of sulfur and nitrogen.

In particular, the sulfur-containing part of plant cells in broccoli has been demonstrated to be an indirect antioxidant. According to a 2012 study published in Frontiers in Genetics, sulforaphane, as the compound is called, has an incredible ability to get certain enzymes to express. This is done by signaling genes in the cell nucleus. These particular enzymes activate the detoxification and antioxidant process. Over the past ten years, scientists have watched sulforaphane do this in vivo, meaning live, in humans. Sulfur heals.

Sulfur works through redox reactions and altering the cellular environment

How does sulfur work as an antioxidant and detoxifier in the human body? The molecules in sulforaphane work via a process known in biochemistry as a redox reaction. Redox is a nickname for oxidation-reduction reactions. A redox reaction is when two chemical compounds exchange electrons. One molecule gives electrons, while the other molecule receives electrons. This is the chemical reaction which occurs when an alkaline molecule gives negatively charged electrons to acidic molecules in order to neutralize the acid. While many antioxidants do this, sulforaphane also alters the epigenetic endpoints.

The field of epigenetics, the cellular environment surrounding genes, is exploding. This discovery with sulforaphane has tremendous possibilities for people with modified genetics and suggests the possibility that genetic diseases may be able to be corrected. A 2011 doctoral dissertation presented by John D. Clarke for a doctorate in molecular and cellular biology proved that a diet rich in broccoli sprouts was able to prevent prostate cancer. Dr. Terry Wahls, M.D. was able to reverse multiple sclerosis without pharmaceuticals by eating a diet high in organic sulfur-rich foods, including broccoli. Others are experiencing similar results.

Sources for this article include:

Pubmed.gov, "Induction of phase 2 antioxidant enzymes by broccoli sulforaphane: perspectives im maintaining the antioxidant activity of vitamins A, C, and E." S. Boddupalli, et al. Frontiers in Genetics 2012; 3:7. http://www.ncbi.nlm.nih.gov/pubmed/22303412

Chemistry.co.nz, "Redox Reactions: Introduction" http://www.chemistry.co.nz/redox_begin.htm

OregonStateUniversity.edu, "Prostate Cancer Prevention With Broccoli: From Cellular to Human Studies," by John D. Clarke, doctoral candidate for PhD in Molecular and Cellular Biology, April 28, 2011
http://ir.library.oregonstate.edu

Terry Wahls.com, "Up From the Chair: Defeating Progressive MS Without Drugs"
http://www.terrywahls.com/

Suzanne

Isn't it amazing that research supports that one doesn't have to worry about all the specifics if one eats a variety of fruits and vegetables prepared in a simple manner?

Citrus fruit may help lower the risk of stroke in women

by rawfoodhealthwatch@gmail.com

(NaturalNews) A study recently carried out at the University of East Anglia in Norwich, United Kingdom and published in Stroke: Journal of the American Heart Association reveals that a compound found in citrus fruit can help lower the risk of ischemic stroke. The research showed that women who consumed high amounts of oranges and grapefruit had a 19 percent lower risk of stroke than women who did not regularly consume any citrus fruit.

Citrus flavonoids improve brain blood flow

The study looked at how a very specific subclass of flavonoids founds in citrus fruit impacted on the risk of stroke. Flavonoids are phytochemicals that are generally responsible for the yellow, red and blue pigmentation in fruits and vegetables, and can also be found in tea, wine and cacao. Numerous studies have shown that flavonoids have a powerful antioxidant potential, surpassing even vitamins C and E. Scientists have recently discovered that flavonoids may even trigger mechanisms inside the body that inhibit tumor growth. While all plant foods are sources of flavonoids, they are highly concentrated in citrus fruits, onion, berries, parsley, green tea, red wine and dark chocolate (with a very high pure cacao content).

Earlier studies had suggested that citrus flavonoids have beneficial effects on capillary permeability and blood flow. Lead study author and nutrition professor, Aedin Cassidy, talked about taking this research a step further. "Studies have shown higher fruit, vegetable and specifically vitamin C intake is associated with reduced stroke risk. Flavonoids are thought to provide some of that protection through several mechanisms, including improved blood vessel function and an anti-inflammatory effect," she explained.

Oranges proved most effective against stroke

Dr. Cassidy's team looked at 14 years worth of research data, which included reports from nearly 70,000 women who had detailed their dietary habits. The women mentioned their fruit and vegetable intake every four years. The researchers then investigated the relationship among six main classes of flavonoids and the risk hemorrhagic, ischemic and total stroke. Since the various types of flavonoids are biologically different, no association was found between total flavonoid intake and stroke risk. However, when the researchers looked closely at each sub-class, they discovered that citrus flavonoids can significantly lower the risk of ischemic stroke.

Although the participating women had primarily consumed orange and grapefruit juice, the science team recommends that people eat the entire fruits, as they have less sugar and considerably more fiber than commercially available fruit juices.

A number of other studies have also turned to the relationship between citrus consumption and intracerebral hemorrhage. One of the studies found oranges to be more effective against stroke than other fruits, while another one revealed that pears and apples also promote capillary health and improve brain blood flow. In spite of this data, Dr. Cassidy believes more research is needed to confirm the association between specific flavonoids and the risk of stroke, as well as to understand why such an association occurs.

Sources for this article include:

http://stroke.ahajournals.org

http://www.sciencedaily.com/releases/2012/02/120223182638.htm

http://www.ncbi.nlm.nih.gov/pubmed/2480745

Suzanne

The anti-inflammatory power of red onions

by Dr. David Jockers

(NaturalNews) Onions are one of the most popular vegetables worldwide. While most children dislike their pungent and bitey flavor, most adults embrace and use them regularly. Red onions contain twice as many anti-oxidants as any other form of onion, making them a powerful part of an anti-inflammatory diet and lifestyle.

Red onions get their bite from the many sulfur groups they contain. These sulfur groups include the diallyl sulfides: DMS, DDS, DTS & DTTS. These sulfur groups help produce cysteine within the body that aids in weight loss and detoxification. Additional research has shown that sulfur compounds have a strong anti-capacity that inhibits blood cell clumping.

The sulfur compounds in red onions also lower LDL cholesterol & triglycerides while boosting HDL levels. They are associated with improving cell membrane function in red blood cells and improving oxygen utilization. This improves cardiovascular function as well as fat metabolism.

Rich in Anti-Oxidant PhytoNutrients

Red onions are also a rich source of the flavonoid anti-oxidant quercetin and the polyphenol anti-oxidant anthocyanin. These anti-oxidants prevent the oxidation of dietary and cellular fatty acids. They are very powerful free radical scavengers that neutralize cancer cell growth and dramatically reduce whole body inflammation.

Studies have shown that consuming quercetin from onions was much more effective than taking quercetin extracts in supplement form. The body is able to better recognize the nutrient when it is in a natural form and has other synergistic components associated with it.

Red onions are also a fantastic source of chromium which lowers blood sugar and enhances cellular insulin sensitivity. Nearly 50% of the US population is deficient in chromium which is greater than any other developed nation. This is due to over cropping that has stripped the land of chromium and processed food consumption. Chromium deficiencies lead to diabetes and heart disease.

The anti-oxidant flavonoids are extremely rich in the outer layers of the onion. Many people will peel off the first few layers and lose much of these critical nutrients. Be sure to utilize the outer, fleshy edible portions as much as possible. Overpeeling, by taking off the outer 2 layers of flesh will cost one about 20% of its quercetin and over 75% of its anthocyanins.

Simmering onions in a soup or broth will damage some of the anthocyanins but not the quercetin. The quercetin moves into the soup or broth. The lower the heat the more nutrients will be contained in the soup or broth.

Studies have shown that 4-7 servings of red onions each week (equivalent to about 2-3 onions) has been associated with the greatest benefit in reducing colorectal, oral, laryngeal, esophageal & ovarian cancer.

Red onions should be stored in a cool, dry area with good airflow. Until they are opened they should not be stored in a refrigerator or plastic bag as both of these have been shown to speed up spoilage. Once opened, it is best to store in refrigeration. Avoid any onions that are wet, soft, bruised or have dark spots or mold on them.

Sources for this article include:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=45
http://www.drweil.com/drw/u/ART02868/chromium.html
http://www.produceoasis.com/Items_folder/Vegetables/RedOnion.html

Suzanne

Law firm investigation under way into faked blueberries in name-brand cereals and breads

by Mike Adams, the Health Ranger, NaturalNews Editor

(NaturalNews) The law firm of Finkenstein Thompson LLP, with offices in San Francisco and Washington D.C., has launched an investigation into the issue of "faked" blueberries being used in cereals and bread products. As reported here on NaturalNews and revealed by the non-profit Consumer Wellness Center (www.ConsumerWellness.org), General Mills manufactures a cereal called "Total Blueberry Pomegranate" which contains no blueberries and no pomegranates.

Many cereals, breads, bagels, pancake mixes and muffins imply they contain real blueberries either by using the word "blueberries" on the front of the box or by showing prominent pictures of blueberries on the product packaging. But the ingredients list reveals many of these products contain no blueberries at all. Instead, they are often made out of artificial coloring chemicals, partially-hydrogenated oils and processed sugars. Instead of delivering the nutrients that people expect to enjoy when they eat real blueberries, these "fake blueberry" products deliver chemicals and processed sugars.

If you have purchased a "fake blueberry" product from Kellogg's, General Mills or other food company, Finkenstein Thompson LLP wants to hear from you as part of their investigation. You may call (877) 800-1450 or email them at contact@finkelsteinthompson.com

More information is available at:
http://www.finkelsteinthompson.com/investigation/blueberry_products.p...

"We believe consumers are likely to be misled into purchasing and eating these products based on the pictures of blueberries or the word 'blueberries' on the front of the packaging of these products," said Rosemary M. Rivas, an attorney with Finkelstein Thompson LLP, which has represented consumers' rights for over a decade. "Ultimately, we want these deceptive and misleading marketing practices to stop, and enable consumers to make informed decisions when it comes to the food they purchase and eat. We applaud the Consumer Wellness Center's efforts in investigating and ultimately bringing this issue to the center of national media."

If you haven't seen the "Blueberry Deception" video that exposes the fake blueberries used in many cereals, bread mixes and other products, you can view it at: http://naturalnews.tv/v.asp?v=7EC06D27B1A945BE85E7DA8483025962

The fake blueberry fiasco also led to a satire video (comedy skit) recorded by the Health Ranger, called, "General Mills Total Mind Games," viewable at: http://naturalnews.tv/v.asp?v=851519FA1AC72A56F7205D2285CC66CF

Learn more about the Finkelstein Thompson LLP investigation at http://www.finkelsteinthompson.com/investigation/blueberry_products.p...

Watch NaturalNews.com for more updates on the status of this investigation into how consumers may have been misled by the product labeling and marketing of these fake blueberry products.

Suzanne

The Anti-aging Effects of Cucumbers

by Dr. David Jockers

(NaturalNews) Superfoods are natural foods that have an array of nutrients that synergistically work to together to exponentially expand the individual nutritional components. Many raw, organic vegetables fall into this category. One of the world's favorite superfoods are cucumbers.

Cucumbers are the 4th most cultivated vegetable in the world. Cucumbers are in the same botanical family as melons and squashes. They are considered one of the absolute best foods for the health of the skin, joints, liver, and kidneys. They are also a natural energy tonic with their rich array of phytonutrients and electrolytes.

Cucumbers are loaded with the mineral silica, which is an essential component for healthy connective tissue (muscles, ligaments, cartilage, bone, & skin). It is also full of ionic potassium, magnesium, and vitamin C which give it a powerful alkalizing effect within the body. Additionally, cucumbers are particularly rich in fluids that hydrate the skin, joints, and tissues.

More recently scientists have begun studying the unique lignans found in cucumbers. These lignans include lariciresinol, pinoresinol, and secoisolariciresinol. New research is linking these lignans with reduced risk of cardiovascular disease as well as breast, uterine, ovarian, and prostate cancer.

Cucumbers also contain the triterpene phytonutrients cucurbitacins A, B, C, D, and E. These phytonutrients have been the major focus of some extensive research looking deeply into their abilities to inhibit cancer cell signaling pathways.

Fresh cucumbers have been shown to improve anti-oxidant levels within the body and inhibit pro-inflammatory substances such as COX-2 and nitric oxide. The combination of alkalizing elements, electrolytes, and fluids make it one of the world's best foods for enhancing energy levels. Cucumbers are also great for stabilizing blood pressure and stimulating the body's natural detoxification process.

Cucumbers make for beautiful skin

Cucumbers are often used topically to enhance skin function. The natural ascorbic acid and caffeic acid within the cucumber act to prevent water retention in the skin. This reduces swelling under the eyes and helps the skin heal from sunburn, inflammation, and eczema.

Cucumbers are also very effective when eaten and applied topically for removing unwanted cellulite. Cucumbers act to draw out excess fluids and tighten collagen which has the effect of a natural cellulite reduction. Simply eat some cucumber, juice it, and/or place the cucumber on the regions of water retention.

Cucumbers are typically highly sprayed with pesticides so it is necessary to get organic varieties. If conventional is the only option it is best to scrape off the green skin rather than washing. Many of the chemicals are waxy and do not come off easy with washing.

Try dicing up cucumbers and adding some apple cider vinegar, oregano, and pink salt. This makes a quick, electrolyte and enzyme-rich snack to boost energy levels.

Sources for this article include:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=42
http://www.naturalnews.com/028923_superfoods_nutrition.html
http://www.naturalnews.com/032143_pH_levels_natural_remedies.ht
ml

Suzanne

The Anti-aging Superfood Avocado

by Dr. David Jockers

(NaturalNews) Foods that have an incredible array of health benefits that go well beyond just their nutrient value are considered superfoods. These foods are typically loaded with a combination of critical fatty acids, anti-oxidant phytonutrients and essential amino acids. Avocados are one of the best anti-aging superfoods to consume.

Avocados are native to Central America and were a favorite food of the Aztec Indians. It is part of the flowering plant family Lauraceae which includes camphor, bay laurel and cinnamon. Avocados are considered a fruit. They are cultivated in tropical climates throughout the world including southern Florida and California.

The oldest known evidence of avocado use as a food was found in a cave in Puebla, Mexico. The dates of the writings are thought to be from around 10,000 BC. The two major types of avocados are the Hass Avocado and Florida Avocado. The Hass avocado was named after Rudolph Hass who developed an avocado farm and obtained a patent for the avocados he was growing.

Florida avocados are significantly larger than the Hass avocados but are lower in overall fat and calories. The Hass avocado is more dense in monounsaturated fatty acids than the Florida avocado. The Hass avocado averages between 18-30% fatty acids while the Florida avocado has about 3-5% fats. This equals out to the Florida avocados being about 25-50% of the total fat content found in the Hass avocados.

Avocados rich in healthy Fats & anti-oxidants

This amazing fruit is very high in healthy oleic acid. This is a monounsaturated fat that helps increase fat metabolism. It is also rich in the powerful carotenoid anti-oxidants lutein and zeaxanthin as well as vitamin E (tocopherol).

These anti-oxidants decrease oxidative stress and allow for a healthier cellular environment. Other critical components include ionic potassium and folate. These elements are alkaline forming in the body, helping to buffer acidic wastes that accumulate within the human tissue and bloodstream.

Avocados are a terrific complement to a vegetable based meal. Most vegetables, particularly in their raw state, contain a high amount of carotenoid based anti-oxidants. Studies have shown that these anti-oxidants are lipophilic (fat-loving) and are absorbed best in the body when combined with a healthy fat such as oleic acid.

A study published in the Journal of Nutrition in March 2005 showed that adding avocados to salad increased absorption of alpha-carotene, beta-carotene and lutein 7.2, 15.3, and 5.1 times higher, respectively, than the average amount of these carotenoids absorbed when avocado-free salad was eaten.

Hass avocados have been found to be the most densely concentrated variety of the avocado fruit. They contain the highest content of lutein and zeaxanthin and other fat-soluble nutrients. Both types of avocados are terrific for the digestive system as they contain a good variety of both soluble and insoluble fibers.

Avocados are one of the best anti-aging foods that prevent wrinkles and skin aging. The D-manno-heptulose sugar that is found in avocados has been shown to improve the skin epidermis by boosting collagen formation. Avocados also contain specific amino acids and carotenoid anti-oxidants that reduce age spots, soothe inflammation and heals scars and burns.

When looking to find a ripe avocado it is best to feel the consistency rather than judge them off of their color. Ripe avocados that are still good are typically firm but have slight give to them. Any sort of mushy consistency is a warning sign that the inside meat is oxidized and rotten. Refrigerating your avocados will increase their shelf life while putting them in a bag with an old banana peel will make them ripen faster.

Sources For This Article Include

http://www.superfoodsrx.com/superfoods/avocado/
http://www.oprah.com
http://valerietonnerhealthcoach.blogspot.com
http://www.naturalnews.com/028923_superfoods_nutrition.html

Suzanne

Which fruits and vegetables are naturally the most detoxifying?

by PF Louis

(NaturalNews) Detoxing in our incredibly polluted environment is not an occasional endeavor. In order to maintain a healthy immune system with a slightly alkaline pH, we need to consider constant slow detoxing to counter the "slow kill" from the myriad toxins pervading every element of our environment.

Extreme detox measures, such as liver cleansing coffee enemas, any type of heavy metal chelation, or periods of fasting can be performed briefly every few months, or as needed for treating a debilitating disease.

However, an appropriately consistent slow detox could be part of our daily diet. Consuming only whole organic foods is basic. Whole foods are foods that are not processed, such as bulk produce, grains, and legumes.

If your city water is fluoridated, use reverse osmosis to minimize the fluoride and other toxins, but add a few drops of liquid trace minerals to replace those removed by reverse osmosis. Avoid most bottled or canned commercial beverages. Use freshly squeezed juice instead.

Some foods not certified organic may be okay if they are rarely sprayed, especially if locally grown. But again, select from fresh bulk produce; don't buy canned or frozen veggies and fruits.

Here's a list of the dirty dozen (most sprayed) and clean fifteen (least sprayed). The clean fifteen list will let you know which foods you can enjoy when buying organic is impractical: http://www.elderandsage.com


Potent detoxifying foods that should be part of your regular diet

Cilantro: Excellent for detoxing mercury, which has permeated our environment to the point where it is even in most of our teeth as amalgam fillings. Raw organic cilantro can be chopped up and sprinkled on almost any food serving.

It can be juiced along with carrots, other veggies, and apples and used in green smoothies. Cilantro's mercury detox power was first discovered among Indonesian clinical patients fed cilantro soup.

Chlorella: Many consider this super food, combined with cilantro, as the ultimate heavy metal detoxifier derived from foods.

Garlic: A natural antibiotic and promoter of liver enzymes that aid detoxification. It's best to chew raw or squeeze raw cloves into or onto freshly prepared foods.

Broccoli sprouts: Most readers know broccoli, along with other cruciferous vegetables, has cancer prevention properties. But broccoli sprouts are better at stimulating those toxin filtering enzymes in the liver.

Omega-3 oils: Besides helping to prevent chronic inflammation, these oils help lubricate the intestinal walls. This serves to capture and help eliminate toxins from the gastrointestinal tract. Avocado (technically a fruit), ground hemp or flax seeds or oils, and pure virgin olive oil are recommended.

Papaya: A useful detox addition to your diet. Eat the seeds as well.

Lemon or lime water: Mixed with warm water and consumed first thing in the morning is an old liver cleansing remedy that is still recommended by naturopaths and others today.

Mung beans: Purchase bulk, raw, dry and organic, of course. Cooked, they are easy to digest and tend to absorb and help eliminate GI tract toxins.

Beets: Helps purify the blood.

Eliminate alcohol, processed white flour and sugar completely. Use pure sea salt for seasoning. Raw leafy vegetables should be juiced or blended for green smoothies as often as possible. Add raw carrots and raw beets to your juicing efforts.

Sources for this article include:

http://www.globalhealingcenter.com

Suzanne

Here's why kale is called the 'beef' of a plant-based diet

by Willow Tohi

(NaturalNews) While there's no official definition of the term superfood, the generally implied idea is a fruit or vegetable that is particularly nutritious and beneficial to your overall health and wellness, with high phytonutrient content. By that definition, kale should have a spot in the top ten. If you want to be healthy, there's no avoiding the leafy green vegetables, and kale is one of the most nourishing. It is a good source of calcium, magnesium, vitamin A, vitamin C, fiber, iron, folic acid, amino acids, antioxidant flavonoids, and lutein. It is easy to prepare, versatile, and delicious.

Conversely, environmentalists cite meat production as one of the top ten contributors to climate change. There are 7 billion people on the planet and 55 billion large animals that are raised for food each year making lots of waste and stretching resources. Which is why the famous author of The Omnivore's Dilemma, Michael Pollan, suggested "Meatless Mondays" in the first place. He says, "By departing even modestly from the Western diet, we could reduce our chances of getting coronary heart disease by 80%, type 2 diabetes by 90%, and colon cancer by 70%."

So eating meat sparingly, as a side-dish, is good for your body, your pocketbook, and the environment.

Some comparisons between beef and kale:

Organicauthority.com's Jill Ettinger had these reasons to try kale:

1. Sustainability. Kale grows to maturity in 2 months. Meat cattle mature between 18 - 24 months of age. One pound of beef takes 2400 gallons of water and 16 pounds of grain.

2. Anti-inflammatory. The consumption of animal proteins is a major cause of autoimmune disease, heart disease and arthritis. The nutrients in kale make it anti-inflammatory. It is so nutrient-dense is can actually reverse some of these conditions.

3. Iron. Per calorie, kale has more iron than beef.

4. Fiber. Needed daily, few Americans get enough. Ongoing fiber deficiency is linked to many diseases, including digestive disorders, cancers, and heart disease. Most Americans get their protein from animal sources, which provide no fiber. Kale provides about 5% of the RDI per serving, along with two grams of protein.

5. Calcium. Despite high consumption of beef and dairy products in this country, we still have some of the highest rates of bone loss and bone health problems (such as osteoporosis) in the world. Kale has a more bio-available form of calcium than dairy, and contains more calcium per calorie than milk. It also has magnesium, which is necessary to use calcium.

6. Omegas. Mainstream meat products do not have the essential fatty acids we need for good health. Each serving of kale has more than 120mg of omega-3 fatty acids and more than 90mg of omega-6 fatty acids.

7. Immunity. Kale is a rich source of vitamins and minerals that nourish and support the liver, aid digestion and help to naturally detox the body. Factory farm meats and dairy products only lend to the scary and growing problem of Superbugs and resistant bacteria.

Tips for adding kale to your diet

Kale is considered a winter crop, even though it is available year round. The cold makes it sweeter; if it wilts or turns brown it may become bitter. It is easy to grow yourself. There are several varieties of kale: the most common is green (curly-leaf) kale, dinosaur kale and red Russian. The smoother leafed varieties are milder in taste.

Store kale for a week in the crisper, but remember that it gets stronger as it is stored. To store longer, wash, dry, mince or chop (pitch tough stems), and freeze. It thaws quickly and can be used like raw kale.

Eat kale raw, in a salad, use it as a wrap, or juice it or add it to a smoothie. Kale can be blanched, boiled, braised, sauteed, steamed or stir-fried. People prepare it in a similar manner to chard or collards: season with brown rice or umeboshi vinegar, soy sauce, tamari or sesame oil, to name a few. Substitute for spinach or cabbage in recipes.

If taste is an issue: mince finely and add to recipes, like parsley. Stir into bean, egg, pasta, potato, tuna, vegetable salads or soups, stews and sauces. Sprinkle on pizza; stir into scrambled eggs, lasagna, burritos or quesadillas; the list is endless. It will add color and nutrition to most anything.

Sources:

http://www.organicauthority.com

http://mothering.com/praise-kale

http://www.organicauthority.com

http://www.meatlessmonday.com/food-rules-in-perfect-portions/

Suzanne

I sure appreciate those hints, Suzanne. Reminds me to use more kale. Haystack is my favorite meal, but I should consider more kale.

I also like haystacks and should also use more kale.

Who knew? Compound in apples fights obesity, diabetes and fatty liver disease

by John Phillip

(NaturalNews) Overweight and obesity continue to plague a majority of men, women and children alike, placing them at considerable risk for heart disease, diabetes and fatty liver disease as a result of chronic metabolic dysfunction. Alternative health practitioners understand that the problem is the result of much more than a simple 'calories-in, calories-out' equation, as refined, synthetic foods provide the dominant source of calories in most modern diets. Our genetic structure does not support a high yield of calories from unnatural sources, and we rapidly become metabolically 'broken.'

Researchers from the University of Iowa, publishing the result of their work in the journal PLoS ONE, have found that a substance known as ursolic acid reduces obesity and its associated health problems by increasing the amount of muscle and brown fat, two tissues recognized for their calorie-burning properties. Ursolic acid is highly concentrated in the skin of apples, and can now be added to the growing list of natural compounds (including green tea and green coffee bean extracts) that increase metabolism and directly influence gene expression to aid weight management and health issues.

Ursolic acid from apple skins triggers weight loss and improves metabolic dysfunction

The study, conducted on mice that have demonstrated similar metabolic characteristics to humans, involved feeding a high-fat diet over a period of three weeks to test for weight gain or loss, and comparing to a control group. Prior studies have shown that the active natural compound, ursolic acid, increases muscle mass and also stimulates the production of metabolically active brown adipose tissue. Recent studies have shown that this type of fatty tissue is associated with reduced body weight as compared to white adipose cells known to expand and store excess body weight.

The lead study author, Dr. Christopher Adams commented "Since muscle is very good at burning calories, the increased muscle in ursolic acid-treated mice may be sufficient to explain how ursolic acid reduces obesity. However, we were surprised to find that ursolic acid also increased brown fat, a fantastic calorie burner." The mice that received a high-fat diet along with ursolic acid derived from apples gained less weight and their blood sugar level remained near normal. Ursolic acid-treated mice also failed to develop obesity-related fatty liver disease, a common and currently untreatable condition.

Dr. Adams concluded "Our study suggests that ursolic acid increases skeletal muscle and brown fat leading to increased calorie burning, which in turn protects against diet-induced obesity, pre-diabetes and fatty liver disease." The researchers used a low concentration of ursolic acid equivalent to eating one or two apples each day to conduct their study. An apple a day, along with a natural food diet void of refined carbohydrates and hydrogenated fats may be just what the naturopathic doctor ordered to control obesity and prevent metabolic syndrome and fatty liver disease.

Sources for this article include:
http://www.plosone.org
http://www.sciencedaily.com/releases/2012/06/120620212855.htm
http://www.foxnews.com
http://www.medicalnewstoday.com/articles/246924.php
http://www.nutraingredients.com

Suzanne

Parsley is a blood purifying superfood

by Dr. David Jockers

(NaturalNews) Parsley is considered the world's most popular garnish. Parsley was originally cultivated in Europe and the Middle East but has become a staple in American cuisine. This herb has remarkable healing and blood purifying benefits that classify it as a superfood.

Parsley has been revered throughout history and used for both culinary and medicinal purposes. The Greeks made crowns of parsley to bestow upon their sports champions. It was used for the Hebrew celebration of Passover as a sign of rebirth in the spring. The Romans used it to deodorize corpses before funerals.

It contains a unique combination of nutrients that make it a powerful superfood. The volatile oil compounds myristicin, limonene, eugenol, and alpha-thujene have been shown to inhibit tumor cell formation. Additionally, parsley is rich in flavonoids-including apiin, apigenin, crisoeriol, and luteolin that have strong anti-oxidant properties.

Parsley also contains about three times the amount of vitamin C by volume as an orange. Vitamin C is extremely important for healthy immune function and youthful skin & joints. Additionally, it contains carotenoid anti-oxidants lutein and zeaxanthin which enhance eye function and help the body neutralize damage from UV radiation.

Super rich in chlorophyll

Parsley is super rich in chlorophyll, the energy producing substance that gives herbs and plants its characteristic green color. Chlorophyll helps to alkalize the body, purify blood, and form new red blood cells. In addition, the chlorophyll and flavonoids in parsley help to enhance cellular glutathione formation. Higher levels of cellular glutathione allow the body to detoxify and heal more effectively.

Through these properties, parsley is able to improve cellular oxygenation properties. Increased oxygenation = increased cellular energy = increased detoxification & healing mechanisms.

Parsley is a fantastic source of folic acid which is extremely crucial for its ability to reduce homocysteine levels. Homocysteine is an inflammatory mediator that is linked with cardiovascular disease and brain degeneration. Folic acid is also important for pregnant women as it plays a critical role in fetal development. It is also an important nutrient for cancer prevention.

Parsley is also known as a powerful diuretic that reduces blood pressure and enhances kidney function. In particular, parsley increases sodium and water excretion thru urine and increases potassium reabsorption into the kidneys. This is particularly useful for anyone with poor circulation, swelling, cellulite, and other cardiovascular problems.

Juiced parsley is also believed to stimulate uterine contractions during labor. This juice has also been used to enhance skin and hair texture. It is also thought to reduce inflammation and mucous formation throughout the body. This is why many individuals see results using parsley to reduce symptoms of asthma, allergies, bronchitis, & urinary tract infections.

The rich chlorophyll content is also a great body odor and breath freshener. Chlorophyll acts as an anti-mutagen and it reduces odor causing bacteria which are responsible for producing bad breath and body odor. Parsley combines well with garlic and onions and reduces the strong pungent body odor these sulfur rich foods are known to cause.

Parsley dipped in apple cider vinegar is especially useful for reducing body odor and improving digestive function. The natural acids, chlorophyll and enzymes present in this food combination synergize to enhance the intestinal microflora. This is one of the best aids for neutralizing acid reflux, gas and bloating.

Sources For This Article Include

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=100
http://ezinearticles.com/?Is-Parsley-A-Bad-Breath-Solution?&id=816422
http://en.wikipedia.org/wiki/Parsley
http://www.theepicentre.com/Spices/parsley.html

Suzanne

To every food there is a season, color, taste, element - Your organs know this, do you?

by JB Bardot

(NaturalNews) If your mother had x-ray vision and eyes on the back of her head that saw everything, it's probably because her body's innate intelligence knew she ate a lots of red foods whose properties nourish the eyes and vision. The practice of Traditional Chinese Medicine (TCM) teaches the Five Element theory, where each element relates to a season, flavor, color, organ, bodily system and other properties influencing human life. The body's intuitive knowledge differentiates between foods not only by their vitamin and mineral content -- but by their taste and color, and the season in which they provide their optimal nutritional support. This instinct affords your body a chance to vary its focus throughout the seasons, benefiting from specific foods that best support each organ system.

The Five elements

Below is a brief look at how each element interrelates with its season, color, organ, taste buds and primary emotion -- all affecting human health and well-being.

· Wood -- Spring -- Green -- Liver/Gall bladder -- Sour -- Anger
· Fire -- Early summer -- Red -- Heart/Small intestine -- Bitter -- Happiness
· Earth -- Late summer -- Yellow -- Spleen/Stomach -- Thought -- Sweet
· Metal -- Autumn -- White -- Lungs/Large intestine -- Spicy -- Sorrow
· Water -- Winter -- Black -- Kidneys/Bladder -- Salty -- Fear

Each color has vastly different properties whose effects are part of the overall constellation of good health. Since foods, organs and seasons are inextricably related, eating certain foods during their designated seasons increases their effects on the body to both prevent and heal disease in the related organs and systems.

Supercharge, protect and heal with colored foods

· Red nourishes the heart, circulatory system, brain, small intestine, and the eyes. Common foods with strong red pigments are carrots, tomatoes, strawberries, pomegranates, cherries, raspberries, blueberries, sweet potatoes, red pepper, red dates. Red foods are high in lycopene, antioxidants and anthocyanins, boosting the immune system, fighting free radicals and protecting against cancer and vision problems.

· Green foods nourish the liver and gall bladder, improve eye site and boosts immunity. Spinach provides the most nourishment for the liver according to TCM. Additionally, foods such as romaine, cabbage, green beans, broccoli, cucumber, celery and bok choy. High in phytochemicals, green foods fight disease and are loaded with vitamins.

· Yellow foods nourish the stomach and spleen, relieves mouth ulcers, muscle pains, lessens swelling with their diuretic properties and helps the pancreas produce insulin. Choose dandelion -- a common herbal diuretic tonic -- squash, oranges, grapefruit, cantaloupe, barley, leeks, pumpkins, yellow apples, egg yolks, corn, soybeans.

· Black foods nourish and strengthen the kidneys, bladder and urinary tract. Black rice, black sesame seeds, walnuts, black kelp, currants, sea cucumber, woodear and black mushrooms. Black foods protect against kidney stones and cancer.

· White foods support the lungs and large intestine and include pears, white radish, onions, garlic, white beans, winter melon, tofu, cauliflower, jicama. White foods are high in allicin, which reduces blood sugar and has strong anti-inflammatory and antioxidant properties to fight cancer and heart disease.

Taste and cravings

A desire for a specific tasting food often represents the body's natural intelligence at work, craving certain nutrition through the specific taste related to its element. It's wise to pay attention to any unusual food cravings. This doesn't imply that giving in to food cravings are good for you. When the body is in balance, it instinctively knows what it needs. If you find yourself craving unhealthy foods excessively, you have a problem and should seek help.

Sources for this article include:

http://chinesemiracleherb.com/five-colors-that-nourish-five-organs/
http://www.colourlovers.com
http://chinesefood.about.com/library/weekly/aa041900a.htm
http://www.chinesefoodhealth.com/tag/five-color-diet/
http://tcm.chinese.cn/en/article/2011-03/30/content_240222.htm

Suzanne

Spinach influences gene expression to cut colon cancer risk in half

by John Phillip

(NaturalNews) Colorectal cancers represent the fourth most prevalent form of the disease with more than 150,000 cases diagnosed each year and more than 50,000 deaths. Forward-thinking nutrition researchers understand that this particular form of the disease is largely preventable through lifestyle changes including healthy diet, exercise and smoking cessation. The newly emerging science of Epigenetics is shining a light on the specific mechanism of food-based nutrients to influence genetic expression helping to prevent many diseases, especially colon cancer.

Researchers from Oregon State University's Linus Pauling Institute have reported the result of their work in the journal Molecular Nutrition and Food Research that demonstrates how spinach consumption neutralizes carcinogens in cooked foods to alter cancer stem cells and slash colon cancer risk. This study adds to the growing body of research that shows the potent nature of fresh, unaltered foods to prevent chronic diseases and the role of Epigenetics in cancer, or the ways in which gene expression and cell behavior can be changed even though DNA sequence information is unaltered.

Regular spinach consumption cuts colon tumor formation in half

The lead study author, Dr. Mansi Parasramka noted "Cancer development is a complex, multi-step process, with damaged cells arising through various means... this study showed that alterations of microRNAs affect cancer stem cell markers in colon cancer formation." The researchers specifically targeted the damaging acrylamides and heterocyclic amines (HCAs) that form when meats and other food sources are heated at high temperatures. These compounds influence microRNAs and genetic markers to increase risk of colorectal cancer.

Scientists know that cancer development is initiated by small changes in DNA sequencing, or mutations that result in uncontrolled cell growth. The rapidly emerging field of Epigenetics is showing how dietary, environmental and lifestyle influences can directly influence the expression of genes to promote or prevent many cancer lines and heart disease, diabetes and neurological disorders as well.

MicroRNAs, once thought to be genetic 'junk,' are now recognized as critical components to the Epigenetic equation as they determine which areas of our genes are expressed or remain silent as a result of environmental influences such as diet. The researchers monitored 679 known microRNAs to find out how they responded or were expressed when exposed to different food sources.

The study team found that consumption of spinach can partially offset the damaging effects of many food-induced carcinogens. In tests with laboratory animals, the leafy greens cut the incidence of colon tumors almost in half, from 58 percent to 32 percent. The researchers concluded "The good news about epigenetics and microRNA alterations is that we may be able to restore normal cell function, via diet and healthy life style choices." While spinach was found to exert a powerful effect on genetic expression to inhibit colon tumor formation, a varied diet of fresh, uncooked vegetables will yield a health-promoting shield to protect against many forms of cancer and chronic disease.

Sources for this article include:

http://dx.doi.org/10.1002/mnfr.201200117
http://www.sciencedaily.com/releases/2012/06/120620213215.htm
http://www.eurekalert.org/pub_releases/2012-06/osu-slc062012.php
http://www.medicalnewstoday.com/releases/246888.php

Suzanne

Your guide to eating alkaline - What are the top alkaline-forming foods?

by Jonathan Benson, staff writer

(NaturalNews) One of the keys to maintaining optimal health is discovering the correct way to eat food in order to maximize your alkaline potential, and in turn prevent chronic disease from developing in your body. But in order to do this, you have to first learn which foods are alkaline-forming, and which are acid-forming, as well as how to eat them in balance.

The continuous onslaught of chemicals, additives, and genetically-modified organisms (GMOs) throughout the common food supply, not to mention modern society's heavy reliance on processed, nutrient-stripped foods, is no doubt taking a huge toll on human health. Most people also eat copious amounts of food that promote acidity, which in turn makes them more prone to disease.

What most people fail to realize is that their bodies are constantly trying to achieve a state of equilibrium at a pH of about 7.365, which is slightly alkaline. To do this, the body draws from the nutrients you put into it via food, which either acidifies or alkalizes the blood. When there are not enough nutrients to maintain this slightly alkaline state, the body draws from backup nutrient reserves in the bones and other places.

When these backups run dry, the body's internal biological terrain becomes a hotbed for chronic disease, which is right about the time the mainstream medical system begins rolling out the drugs. A much simpler solution; though, at least for most people, is to simply switch up their diets and begin to incorporate more alkaline-forming foods into their everyday meals.

Alkaline-forming foods vs. acid-forming foods

As you may have already guessed, most of the foods that people eat today -- refined grains, pasteurized dairy, conventional meat, vegetable oils, artificial sweeteners, and processed sugars -- are acid-forming foods. Rather than contribute to the roughly 80 percent alkaline-forming, 20 percent acid-forming diet, which some experts in the field believe to be ideal, a diet composed primarily of these acid-forming foods inhibits nerve function and damages cells.

"All natural foods contain both acid and alkaline-forming elements," says the Conscious Living Center. "In some, acid-forming elements dominate; in others, alkaline-forming elements dominate. According to modern biochemistry, it is not the organic matter of foods that leave acid or alkaline residues in the body. The inorganic matter (sulfur, phosphorus, potassium, sodium, magnesium and calcium) determines the acidity or alkalinity of the body fluids."

According to several different resources on acid and alkaline-forming foods, some of the best alkaline forming foods include:

• Cucumbers
• Chia seeds
• Figs
• Sprouts
• Dates
• String beans
• Root vegetables (radishes, carrots, beets, turnips, rutabagas)
• Almonds
• Avocados
• Cruciferous vegetables (broccoli, cauliflower, cabbage)
• Fresh coconuts
• Raw, grass-fed milk
• Leafy greens (kale, spinach, Swiss chard, turnip greens)
• Raisins
• Lemons
• Cayenne pepper
• Wheatgrass
• Melons (watermelon, cantaloupe, honeydew)

These are just a few of the most alkaline foods available, and there are many more that you can see at the charts linked below this article. But this will give you an idea of the types of foods you should focus more heavily on incorporating into your diet, while decreasing consumption of acid-forming foods like alcohol, breads, feedlot-based meats, sugar, and coffee.

Be sure to check out the resources below for more information about acid-forming and alkaline-forming foods.

Sources for this article include:

http://www.balance-ph-diet.com/acid_alkaline_food_chart.html

http://www.edgarcayce.org/are/holistic_health/data/thdiet3.html

http://livingthepresence.org/pdf/acid_alkaline_fds.pdf

Suzanne

Pumpkin -- A surprising superfood that lightens depression, subdues inflammation and discourages kidney stones

by Carolanne Wright

(NaturalNews) Pumpkin isn't just for pie or jack-o-lanterns anymore. Full of vitamins, essential fatty acids, minerals and fiber -- this superfood should be consumed happily and often. The nutrients found in pumpkin prevent and alleviate conditions such as cancer, inflammation, kidney stones, depression, skin complaints and parasitic infections. Since autumn is the traditional time for pumpkin, the opportunity is ripe to take pleasure in all the bright, health-enhancing benefits of this humble vegetable.

Outstanding nutritional benefits help curb disease

Whether enjoyed in a pie, baked good, soup or simply straight-up, pumpkin is a delicious and nutrient rich addition to any diet. Check out the exceptional qualities of this familiar orange food:

Vitamin A - Alpha- and beta-carotene antioxidants are a class of carotenoids that convert into usable vitamin A within the body. Beta-carotene is anti-inflammatory and helps to reverse skin damage caused by the sun. Alpha-carotene hinders tumor growth, slows aging and protects against cataracts. Additionally, carotenoids reduce the risk of cardiovascular disease and boost immunity.

Vitamin C - Vitamin C balances cholesterol levels, fights free radicals and encourages collagen production. It also fortifies the body against cancer and supports the immune system.

Magnesium - Loaded with magnesium, both pumpkin seeds and pulp supply this important mineral. Required for healthy teeth and bones along with proper immune and heart function, magnesium plays a crucial role in the body.

Vitamin E - As a key antioxidant, vitamin E contributes to healthy skin and offers protection against Alzheimer's disease along with certain types of cancer. Pumpkin seeds supply vitamin E in a range of forms including alpha-tocopherol, gamma-tocopherol, delta-tocopherol, alpha-tocomonoenol and gamma-tocomonoenol.

Fiber - Pumpkin is an excellent source of fiber -- containing five grams per half-cup serving. Adequate fiber intake helps to protect against heart disease, assists in weight loss, supports healthy digestion and balances blood sugar levels.

Pantothenic acid - Otherwise known as vitamin B5, this nutrient helps the body to manage stress and equalize hormones.

Potassium and Zinc - Pumpkin flesh is potassium-rich and promotes heart health by calming hypertension. Zinc supports the immune and reproductive systems -- pumpkin seeds are a first-rate source.

L-tryptophan - Abundant in this feel-good amino acid, pumpkin prevents depression and encourages a bright outlook.

Pumpkin is also anti-parasitic and a natural diuretic. Additionally, kidney stones can be avoided by consuming five to ten grams of pumpkin seeds a day. And lets not forget about the high protein value of the seeds -- seven grams per ounce.

With all these great virtues, what's not to like? Mix pumpkin puree into yogurt or oatmeal, add to baked goods and soup, sprinkle the seeds onto salads or use in granola, instead of pine nuts, use pumpkin seeds for a unique pesto. As you can see, it's easy to reap the health benefits of pumpkin each day -- no need to wait for Thanksgiving.

Sources for this article include:

"What Are the Health Benefits of Eating Pumpkin Puree?" Sara Ipatenco, SF Gate. Retrieved on October 4, 2012 from: http://healthyeating.sfgate.com

"Health Benefits of Pumpkin" Jennifer Murray, Suite101. Retrieved on October 4, 2012 from: http://suite101.com/article/health-benefits-of-pumpkin-a153140

"Pumpkin seeds" George Mateljan Foundation. Retrieved on October 4, 2012 from: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=82

Suzanne

Is cabbage the ultimate anti-cancer food?

by Neev M. Arnell

(NaturalNews) Men with early signs of developing prostate cancer were able to prevent tumor growth by eating broccoli four times a week, according to a British study covered on MSN (http://health.msn.com/health-topics/slideshow.aspx?cp-documentid=1002...). But broccoli is not the only cruciferous vegetable with anti-cancer properties.

Cabbage has a long history of use both as food and medicine, according to The George Mateljan Foundation for the World's Healthiest Foods. Manual laborers were fed salted cabbage with their rice, according to William Duffy's "Sugar Blues", to keep them strong and healthy during the building of the Great Wall of China (http://www.naturalpedia.com/cabbage.html). It was the only food they had besides their rice. Cabbage was also grown in Ancient Greek and Roman civilizations that held it in high regard as a general panacea capable of treating a host of health conditions.

Today, epidemiological studies provide evidence that diets rich in cruciferous vegetables are associated with lower risks of several types of cancer, according to Oregon State University (http://lpi.oregonstate.edu/infocenter/phytochemicals/i3c/). Cabbage in particular looks promising, boasting numerous cancer-preventing properties, including antioxidants and glucosinolates.

Anti-oxidant phytonutrients

Red cabbage contains 36 different varieties of anthocyanins, a class of flavonoid phytonutrients that have been linked to protection from cancer, according to a new study conducted by researchers from the U.S. Department of Agriculture's Agricultural Research Service (ARS) and published in the Journal of Agricultural and Food Chemistry (http://www.naturalnews.com/024487_cabbage_red_cabbage_anthocyanins.ht...).

Anthocyanins are naturally occurring pigments that give fruits and berries their red, blue and purple color. Another study by the ARS found that some varieties of the phytonutrient have twice the antioxidant effect of vitamin C (http://www.naturalnews.com/024487_cabbage_red_cabbage_anthocyanins.ht...).

Red cabbage is unique among the cruciferous vegetables in providing about 30 milligrams of the red anthocyanin in each half-cup serving. But even white cabbage -- the most commonly eaten variety of cabbage in the U.S. -- provides about 50 milligrams in a half-cup serving.

The cancer-preventing effects of cabbage are due, at least in part, to the antioxidant richness of the vegetable. Without enough antioxidants, we can experience a metabolic problem called oxidative stress, which can be a risk factor for development of cancer, according to The George Mateljan Foundation for the World's Healthiest Foods (http://www.whfoods.com/genpage.php?tname=foodspice&dbid=19).

Isothiocyanates

The anti-oxidant benefits of cabbage alone secure its position on the list of cancer-fighting foods but cabbage takes it a step further. The glucosinolates found in cabbage can be converted into isothiocyanate compounds, and these compounds show preventative effects for variety of different cancers, including bladder cancer, breast cancer, colon cancer, and prostate cancer (http://www.whfoods.com/genpage.php?tname=foodspice&dbid=19).

Isothiocyanates (pronounced eys-so-thigh-o-sigh-an-ate) stop carcinogens in three different ways, according to The Cancer Project: They prevent carcinogens from being activated, they counteract the effects of carcinogens once they have been activated and they speed up the removal of carcinogens from the body.

Studies have shown that risks of cancers of the gastrointestinal tract and the respiratory tract can be reduced by consuming isothiocyanate-rich vegetables, and the compounds are especially effective in fighting lung and esophageal cancers (http://www.cancerproject.org/protective_foods/isothiocyanates.php).

Indole-3-carbinol
Cabbage is also proving to aid in the prevention of cancer due to a compound called Indole-3-carbinol. The compound, I3C, which is released when we chew cruciferous vegetables, has been shown to protect against the adverse effects of estrogen, according to The South African Journal of Natural Medicine. When one type of estrogen is broken down, it divides into metabolites, one which leads to high risk breast cancer and the other which leads to low risk. I3C can reduce the risk of breast cancer by increasing the production of the safer metabolite.

Sources for this article include:

http://lpi.oregonstate.edu/infocenter/phytochemicals/i3c/
http://www.naturalpedia.com/cabbage.html
http://www.cancerproject.org/protective_foods/isothiocyanates.php
http://lpi.oregonstate.edu/infocenter/phytochemicals/i3c/
http://cancer-treatment-registry.org/cancer-treatment/Di-Indole-Metha...
http://www.fourwinds10.com/siterun_data/health/holistic_alternative_m...
http://health.msn.com/health-topics/slideshow.aspx?cp-documentid=1002...
http://www.naturalnews.com/024487_cabbage_red_cabbage_anthocyanins.ht...
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=19
http://www.naturalmedicine.co.za/cat6.php?catID=7&article=20110428101...

Suzanne

Broccoli is tops. Should be used in our diet.

Tablets made from angelica have also proved good for prostate problems, including cancer.

The Unbelievably Nutritious Avocado

Avocados are one of the healthiest foods on the planet. They are filled with a plethora of nutrients including vitamins A, B, C, E, and K, copper, iron, phosphorus, magnesium, and potassium. In fact, you would need to eat 2 or 3 bananas to meet the potassium content of just one avocado.

Avocados also contain fiber, protein, and beneficial phytochemicals such as beta-sitosterol, glutathione and lutein which help protect against various diseases and illnessess like macular degeneration and cataracts. Due to their high folate content, avocados are a great combatant against birth defects like spinal bifida and neural tube defects. Folate has even been linked to stroke prevention. Phytonutrient compounds found in this fruit, such as polyphenols and flavonoids, have been found to hold anti-inflammatory properties, thereby reducing the risk of inflammatory and degenerative disorders which can affect every part of the body including joints, internal organ systems, skin and connective tissue. The monounsaturated fats in avocados have also been heralded to reverse insulin resistance, which halps to regulate blood sugar levels. Avocados also contain more soluble fiber than most foods, which help keep steady blood sugar levels, proper bowel regularity, and maintaining proper weight control. --Eric L. Zielinski, Naturalnews.com

Suzanne

My problem with avocado is getting it at the right time. Usually I get it either before it is ripe, when it is stone heard, or when it rotten. . .

When I manage to get one that is just right it is delicious. I use it wither in our hay stack or as butter.

Just to correct a spelling mistake when it was too late to edit.

I find that it seems to be related to the season and the store or batch. They're supposed to ripen on the counter, then you can put them in the refrigerator to keep them longer. Also, it's said that if they have been frozen, they will be bad. I've had several rotten ones, and some that the outer layer is gray-black and the inner so hard you can hardly cut it. Maybe that one was frozen?

If you corrected one, I must have missed that one.

Avocados - Superfood for your health

by Sandeep Godiyal

(NaturalNews) According to Dr. Daniel G. Amen, the founder of Amen Clinics in Newport Beach, the avocado fruit is loaded with a kind of fat that can be used up immediately to provide energy. This is a nice addition for salads and is a great-tasting fruit so it is not that hard to consume on a daily basis. The Hass Avocado Board (HAB) is an organization in the marketing and retailing world that supports laboratory studies carried out to look into the different health benefits of avocados. They focus on the advantages of eating avocados for cardiovascular conditions, management of weight, diabetes mellitus, and its capability to improve the absorption of nutrients by the body. In one of its clinical researches, it was found that consuming half of an avocado fruit along with lean hamburger considerably impeded production of a compound in the body that causes inflammation as opposed to eating only a lean burger without the fruit.

Check the benefits of avocado:
Limit carbohydrate intake

This source of monosaturated fat or raw fat has high levels of potassium. It aids in balancing potassium and sodium levels required by the body. Eradicating carbohydrates is the best way to sustain health and maintain weight. However, when veering away from consuming carbohydrates it is also necessary to ingest sources of healthy fats like those from avocado fruits, uncooked butter, coconut oil, and organic eggs among others.

Limit protein intake

There are substantiated facts that indicate restricting protein consumption can be beneficial for long-term health and prevention of terminal diseases like cancer. Nowadays, a lot of people are taking in too much low-quality protein like beef and those from animal sources bred using confined feeding systems. If you eat less protein, you also have to take in healthy fats from avocado fruits, coconut oil, olive oil, olives, and nuts,

Health benefits

An avocado has anti-inflammatory properties and a whole range of other properties that are beneficial to health. One study indicated that this potent fruit can help in preventing liver damage. Another study used avocado and other fruits to feed to laboratory rats. The rats were injected with a strong substance that is harmful to the liver. This toxic chemical negatively affected cell production and led to apoptosis. The lab rats that were given avocado experienced only limited liver damage compared to those who were not fed with the said fruit.

To sum up

Dr. Amen concludes that avocado is rated to be a very safe product even following exposure to chemicals because it has its own natural protection. It is truly among the safest traditionally cultivated fruits that are available in the market. Majority of medical experts assert that it is not necessary to buy those organically grown. The avocado has thick skin that provides protection from pest control substances. Hence, purchasing the more expensive varieties or organic fruits is not really necessary, especially if you are on a tight budget.

Sources for this article include:

http://www.whfoods.com

http://www.fullcircle.com

http://undergroundhealthreporter.com

http://science.naturalnews.com

Suzanne

That almost sounds like they were saying lean burger causes inflammation?


It wouldn't surprise me if some certain one will be along and say avocados have too much fat and that everyone should eat eggs instead.

Anthocyanin-rich foods you should be eating

by Sandeep Godiyal

(NaturalNews) Anthocyanin is a plant compound that acts as an effective antioxidant within the human body. It is also a color pigment that gives many fruits and berries a blue, red or dark purple hue and is found in a wide assortment of healthy foods. Several foods that contain anthocyanins are listed below.

Eggplant
The eggplant has been known to be referred to as "brain food," and anthocyanin actually plays a part in this, because the compound helps protect the fats (lipids) found in brain cell membranes.

Black currant
Black currant has often been cited as the supplement of choice for anthocyanins in various studies.

Plums
Plums are juicy, delicious, dark purple fruits that are considered a staple of anthocyanin foods.

Asparagus
Purple asparagus has recently been found to contain a rich supply of anthocyanins.

Cranberries, blueberries and more
Essentially any red-, purple- or blue-skinned berry will most likely have an immense accumulation of anthocyanins. This includes bilberries, elderberries, cranberries, raspberries, blueberries and, of course, blackberries. In fact, blackberries are known to have the highest concentration of antioxidants, more than any other fruit. By all means, the health benefits of each individual berry will vary.

Bananas
Surprisingly enough, considering that bananas are yellow and certainly not a dark hue, research has found that they are a great source of anthocyanins.

Red cabbage
There are at least 36 different variations of anthocyanins that have been found in red cabbage by scientists.

Grapes
All grapes are a wonderful source of anthocyanins, although the muscadine and concord variations have the highest concentration. The skin of a grape is where anthocyanins are mostly located.

Kidney beans and black beans
Several varieties of beans are known to have small accumulations of anthocyanins, but the best of the bunch is considered to be kidney beans and black beans. With their rich, dark hues, these two beans have a higher concentration than the others.

Pomegranates
Pomegranates are known for having a great amount of antioxidants, and anthocyanin is just one of many found within this great, tasty fruit.

Red fleshed peaches
Due to the significant levels of anthocyanins found in red, fleshy fruits, like red fleshed peaches, they are seen as having the same degree of health benefits as berries.

Cherries
All cherries are considered a great source of anthocyanins, although tart cherries are known to have a higher accumulation than sweet cherries. The darker the hue, the more antioxidants within the cherry.

While this is a list of 12 foods that feature the antioxidant anthocyanin, there are several others, including red onions, fennel, black rice, potatoes, pears and peas. For the health-conscious, these foods are a great way to supplement antioxidants.

Sources for this article include:

http://www.immunehealthscience.com

http://www.medicalnewstoday.com

http://www.healthdiaries.com

http://science.naturalnews.com

Suzanne

The health benefits of eating fall fruits

by Catrell Cooney

(NaturalNews) The fall season brings, not only cooler temperatures and beautiful autumn colors, but also an abundance of nutrient dense fruits. Consuming produce when it's ripe and in season yields the best nutritional value. A few of the superfood fruits of fall include apples, cranberries, kumquats, persimmons, and starfruit.

Apples

Apples are the perfect grab and go fruit. They make a great addition to any lunch box, book bag, briefcase, or purse. Did you know that one serving of apple provides a quarter of the recommended daily allowance of vitamin C? Apples are also rich in antioxidants, fiber, and are a good source of B-complex vitamins such as riboflavin and thiamin. With over 7,500 varieties grown worldwide, you are sure to find one that fits your taste buds.

Cranberries

Typically found on any holiday table as a side dish, these tart, sometimes overlooked, nutrient dense powerhouses are highly nutritious. They are rich in phytochemicals which studies have been shown may help guard against certain types of cancer, aging, inflammation, and bacterial infections. Fresh cranberries have the most antioxidants and are readily available during the holiday season from October until late December. Dried versions are also equally beneficial. However, liquid versions found in juices and cocktails are less nutritious.

Kumquats

They are sometimes called "the little gold gem of the citrus family," and look like mini oval shaped oranges. Behind their sweet orange peel, hides a tart center. Many times they are used as a garnish. However, they can be eaten fresh including peel and can also be found pickled or in preserves. Kumquats are a good source of vitamins A and C plus dietary fiber.

Persimmons

They are native to China, but now can be found around the world. These sweet pumpkin colored fruits are packed with nutrients that promote a healthy heart and vision plus they encourage a vibrant immune system through the fall and winter months. Persimmons can be eaten fresh, dried, cooked and are delicious addition to ice cream.

Starfruit

Native to India, Indonesia, and Sri Lanka, starfruit can now be found in other parts of the world including the United States. There are two different varieties one sweet and the other sour or tart. Not only is the starfruit beautiful to look at, but it is high in dietary fiber, vitamin C, and potassium. Some of the health benefits associated with this antioxidant-rich fruit are lowered cholesterol, alleviating symptoms of constipation, plus it has anti-microbial properties which have shown promising results in treating certain types of infections associated with staph, salmonella, and even e coli.

Don't let this fall season pass you by without trying one of these incredibly nutritious and equally delicious fall superfoods. It's the perfect time of year to involve the entire family in healthy eating options. Try a new seasonal recipe or visit a local orchard to pick your own apples. Promoting heart and vision health, boosting the immune system, protection against certain types of cancer are a few of the many health benefits that may come from eating produce which includes the fruits of fall.

Sources for this article:

http://www.dailymail.co.uk
http://www.nutrition-and-you.com/apple-fruit.html
http://www.kumquatgrowers.com
http://www.nutrition-and-you.com/persimmon-fruit.html
http://www.nutrition-and-you.com/cranberries.html
http://www.buzzle.com/articles/star-fruit-facts.html

Suzanne

The Pear Truth: 7 Reasons to Eat More Pears

by J. Anderson

(NaturalNews) When it comes to health foods, you hardly ever hear about pears. More often than not, there is more information about prickly pears (or Opunti; paddle cactus) than there is about the actual pear from the Pyrus genus. While pears are rarely discussed, they do offer a plethora of amazing health benefits like decreasing your chance of heart disease, decreasing your chance of stroke, helping increase your immune system and many more. Here are seven amazing health benefits of the wonderfully delicious pear.

Decreased risk of heart disease

A 2007 study published in the American Journal of Clinical Nutrition found that women who ate a diet high in fruits loaded with flavonoids such as pears and apples had a lower risk of coronary heart disease. The researchers found that these fruits (pears included) could decrease the risk of cardiovascular disease mortality, especially in postmenopausal women.

Decreased risk of stroke

A 2011 study published in Stroke: Journal of the American Heart Association demonstrated that eating white-fleshed fruits (like pears) can dramatically decrease an individual's risk of stroke. In the study, participants that ate more than 171 grams of white-fleshed fruit had a 52 percent decreased incidence of stroke compared to participants that ate less than 75 grams. The scientists hypothesized that this was due to the rich amount of fiber in these fruits along with their high flavonoid content.

Weight reduction

Pears pack a big punch for such a small size when it comes to fiber. For instance, you can get almost 20 percent of your daily allotment of fiber by eating one medium-sized pear. Fiber has been found to not only be associated with a lower risk of stroke and heart disease but also found to be a vital tool in weight management. Along with proper diet and exercise, eating pears can give you the fiber you need to help lose weight.

Increase your immune system

As mentioned earlier, pears are loaded with anti-oxidants in the form of flavonoids. This high anti-oxidant content can help bolster the immune system. If you feel a cold coming on, try eating a pear or drinking pear juice.

Colon health

The large fiber content of pears can also be very helpful for maintaining colon health. Likewise, the pectin content of pears can also act as a mild laxative during times of constipation.

Source of energy

Pears make a great source of energy. Because they are so convenient (fresh or canned) they can easily be packed in your kids (or your own) lunch to provide instant energy. The sugar in pears will help your body stabilize your blood sugar and provide energy.

Reduction in inflammation

Pears have also been found to be a natural way to reduce inflammation. Their high content of the flavonoid quercetin, has been found to significantly reduce inflammation. This can be beneficial to combat many inflammatory ailments from the hardening of the arteries to fibromyalgia.

Conclusion

Recent news has come to light on the antibiotic contamination of many organic fruits, including apples and pears. One alternative is to avoid species of pears which are normally sprayed with antibiotics to fight the fire blight disease, such as Bartlett pears. Species that are resistant to fire blight include Orient, Kieffer, and Summercrisp pears.

Pears can have many amazing health benefits that are often overlooked for more exotic fruits such as the prickly pear. The high fiber and flavonoid content can provide you with a natural way to achieve better overall health. Next time you are looking for a way to increase your health in a natural way, grab a pear.

Sources for this article include:

http://www.naturalnews.com/021938_disease_flavonoids_eating.html

http://www.naturalnews.com/033631_apples_stroke.html

http://www.naturalnews.com

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3342503/

http://www.naturalnews.com

http://www.naturalnews.com

Suzanne

MAGNESIUM

We all need fresh air,

second water.

My doctor claims that magnesium comes as nr. three, or the third most important ingredient for health.

See: http://www.greenmedinfo.com/blog/magnesiums-importance-far-greater-previously-imagined

Study Says Vegetables Play Role in Positive and Negative Thinking

by Raw Michelle

(NaturalNews) Plenty of thoughts exist as to what a person's favorite color or music choice says about them, and now one study says that whether or not we serve vegetables with meals carries significant emotional meaning.

Researchers set out to determine if the addition, or lack of, a vegetable with a meal altered the eater's attitude towards the meal as well as about the person who made the food. Turns out, there's a lot to be said about serving vegetables beyond providing a range of health benefits.

The link between vegetables and perception

The two-phased study involved interviews in addition to a national survey involving 500 American mothers with more than two children age 18 or younger. Study participants were asked to describe their feelings about both the meal and the food preparer based on whether or not a vegetable accompanied the meal. Descriptors such as "loving" and "selfish" were among the list to choose from.

When greens were on the plate, not only was the overall meal ranked as "tasty" compared to dishes that did not include vegetables, but the preparer was viewed as "loving" and "thoughtful." Meals that did not include vegetables were given negative descriptors. People who served meals with vegetables were deemed more capable and attentive while people who did not serve vegetables were considered boring and selfish.

The overall conclusion of the study was that incorporation of vegetables enhances enjoyment of meals and creates positive feelings towards those who prepared them that way.


The psychology of food and why vegetables may make a difference
Several theories can help explain the study's findings. Clearly raw foodists and those who enjoy whole, organic fresh foods already know that enjoying vegetables is a postive experience.

However, many people also think that enjoyment of foods extends beyond nutritional value.

Appearance can make a difference in food consumption, since reaction to meals and inclination to consume them vary depending on factors like color, or absence of it. Therefore, it's thought that the addition of colorful vegetables, which are beneficial for health anyway, increases the odds that they will be consumed, as will the accompanying foods. Many suggest adding a salad that includes a lot of raw vegetables.

In many instances, it boils down to food psychology and is reason why some restaurants add the artistic flair of a curled lemon peel near the entree or decoratively sprinkle parsley flakes on the perimeter of a plate. Even food photography is big business where once again, the importance of colorful extras come into play and resonates favorably with others. There's even such a thing as food stylists.

Meals that have more color and vegetable content make for more positive perceptions. Not only does a meal feel more thoughtfully prepared, but is more apt to be considered tasty and exciting,which reinforces these findings. Once again, all the more reason to eat raw, organic fresh vegetables!

Sources for this article include:

http://www.naturalnews.com/038262_veggies_emotions_influence.html

http://thelovevitamin.com

http://www.sciencedaily.com/releases/2012/11/121127191256.htm

http://www.learnfoodphotography.com

Suzanne

Five Health Benefits of Beetroot

by Sandeep Godiyal

(NaturalNews) Beetroot, also often known as the beet, is a root vegetable that has been consumed since ancient times. Even the ancient Romans and Greeks thought beetroot had vitamins and minerals. In fact, today's studies prove that not only are they loaded with beneficial nutrients, but beetroot is an amazing way to ensure that a person stays healthy.

A root vegetable, the reddish and bulbous portion of the beetroot is grown underground while its leafy top is seen above the ground. It grows in both tropical and temperate areas, and takes about two months to reach maturity. Though the plants have been cultivated for thousands of years due to their dietary benefits, it is only recently that their many health benefits have been explored.

1. Beetroot enhances sex

The ancient Romans prized beetroot as an aphrodisiac and raised them as such. Today's science supports this Roman practice. Researchers have found that beets contain high amounts of boron, an element that relates directly to the production of sex hormones in humans.

2. Beetroot equalizes mental health

Betaine, the same component that is used by practitioners to treat depression using certain methods, is found in beetroot. Another great element that beetroot contains is tryptophan, which has been shown to create a sense of well-being while also relaxing the mind. They are also a great way to lower blood pressure, which can help offset the effects of stress on the body.

3. Beetroot increases energy levels

Because the sugar contained in beetroot is released slowly throughout the body, even though the sugar levels are high, they help maintain steady energy levels. When compared to foods such as chocolate whose sugars are processed quickly by the body, beetroot, which is also low in calories, makes its energy boost last a great deal longer.

4. Beetroot is high in vitamins and minerals

Because they are high in vitamin B and iron, beetroot is especially beneficial to those women who are pregnant. Vitamin B and iron are necessary for the growth of new cells as well as replenishing the iron levels that often dip at this time of life. In addition, beetroot is high in the following vitamins and minerals: fiber, phosphorus, potassium, folic acid, beta-carotene, vitamin A, magnesium, vitamin C and betacyanin.

5. Beetroot helps cleanse the body

Beetroot works to cleanse and clarify the liver. It can also purify the blood and has been shown to help prevent some forms of cancer. Eating beetroot can also indicate whether a person has low amounts of stomach acid. This is shown if their urine turns pink.

Adding beetroot to the diet is easy. Many people simply add beetroot that is mashed and cooked to their smoothies. Another way to prepare it is by thinly slicing it before drizzling with olive oil and broiling it.

Sources for this article include:

http://www.bbcgoodfood.com

http://www.herbwisdom.com

http://www.whfoods.com

http://science.naturalnews.com

Suzanne

Seven Daily Portions of Fruits and Vegetables Lower All-cause Risk of Death More Than 40 percent

by John Phillip

(NaturalNews) Nutrition scientists have been promoting the effects of a diet filled with fruits and vegetables in their natural form for the better part of the last two decades, touting the plethora of protective flavonoids and fiber provided by these natural wonders. Most people would be impressed by the latest research showing that eating just seven daily portions of fruits and vegetables is enough to slash the risk of all-cause mortality by more than 40 percent as compared to those eating one serving a day. While this is an impressive figure, it would be interesting to determine the protective effect of eating 10 to 12 daily portions as recommended by many alternative nutritional practitioners.

A research team from the University College London, reviewing the eating habits of 65,226 people representative of the English population between 2001 and 2013, found that the more fruit and vegetables people ate, the less likely they were to die at any age. Publishing the results of their work in the Journal of Epidemiology & Community Health, the team determined that eating seven or more portions reduces the specific risks of death from cancer and heart disease by 25 percent and 31 percent respectively. Interestingly, the research also showed that vegetables have significantly higher health benefits than fruits.

Fruits and vegetables in their natural form dramatically increase natural lifespan in humans

To conduct their study, the team analyzed lifestyle data from annual national health surveys for England between 2001 and 2008. The data of more than 65,000 randomly selected people aged 35 and over were evaluated for the study. During the study period, respondents reported eating an average of just under four portions of fruit and vegetables the previous day. Over the course of the study, 4,399 of the tracked people (6.7 percent of the sample) died.

Vegetables offered more protective benefits than fruit. Eating two to three portions of vegetables a day was linked with a 19 percent lower risk of death, while an equivalent intake of fruit only provided a 10 percent lower risk of death. Lead study author Dr. Oyinlola Oyebode commented, "We all know that eating fruit and vegetables is healthy, but the size of the effect is staggering. The clear message here is that the more fruit and vegetables you eat, the less likely you are to die at any age. Vegetables have a larger effect than fruit, but fruit still makes a real difference."

As an aside, this research demonstrated not only that there was no health benefit to consuming fruit juices or canned fruits but also that these processed products actually led to an alarming 17 percent increase in overall mortality, likely due to the excessive amounts of added sugars not bound to fiber as nature intended. Dr. Oyebode concluded, "Our study shows that people following Australia's 'Go for 2 + 5' advice will reap huge health benefits. However, people shouldn't feel daunted by a big target like seven. Whatever your starting point, it is always worth eating more fruit and vegetables. In our study even those eating one to three portions had a significantly lower risk than those eating less than one." This study confirms previously documented evidence that a natural food diet, in addition to limiting sugar and fried foods, can significantly increase normal lifespan in humans.

Sources for this article include:

http://jech.bmj.com

http://www.medicalnewstoday.com

http://www.sciencedaily.com

http://science.naturalnews.com

Suzanne

Diets High In Fruits and Veggies Cut Mortality Risk By Almost Half

by Julie Wilson

(NaturalNews) A new study published in the Journal of Epidemiology & Community Health confirms what many of us have suspected, that eating loads of FRESH (and preferably organic) fruits and vegetables daily significantly lowers your risk of death at any age.

According to the study, the more servings of fresh fruit and vegetables you consume, the less likely you are to have death knocking at your door.

By analyzing the eating habits of more than 65,000 people residing in England between 2001 and 2013, researchers found that those who ate seven or more portions of fruits and vegetables per day experienced a 42 percent decrease in the risk of death, compared to those who only ate less than one portion per day.

"The risk of death was reduced by 36 percent with five to seven portions, 29 percent with three to five portions, and 14 percent with one to three portions," reported HealthDay News.

Interestingly, vegetables are slightly healthier than fruits.

Consuming multiple portions a day decreases your overall death risk by 16 percent, "compared with 13 percent per portion of salad and 4 percent per portion of fresh fruit."

However, researchers warn that the study only associated a decreased risk in death to eating "fresh produce."

The findings did suggest that eating seven or more portions of fruits and vegetables a day reduced the risk of heart disease by a staggering 31 percent, and the risk of death from cancer by a whopping 25 percent.

These are obviously very encouraging numbers, and a form of treatment that should not be dismissed.

"We all know that eating fruit and vegetables is healthy, but the size of the effect is staggering," said the study's author, Oyinlola Oyebode, with the department of epidemiology and public health at the University of London.

Oyebode also commented in the university's press release:

"Vegetables have a larger effect than fruit, but fruit still makes a real difference. If you're happy to snack on carrots or other vegetables, then that is a great choice but if you fancy something sweeter, a banana or any fruit will also do you good."

Also important to note is that the study found no significant health benefit associated with fruit juice. Fruit juice often contains loads of additional processed sugar and sugary syrups, rather than natural fruit flavors.

Of course, consuming organic, rather than conventional, fruits and vegetables will provide you with the necessary vitamins and minerals, but without the pesticides.

Additionally, fruits and veggies also supply your body with much needed fiber, a resource that helps you feel full and maintains your digestive system.

Keeping your gut healthy is key, especially as more and more Americans are being diagnosed with mental health problems, including anxiety and depression.

While some experts argue that anxiety begins within the mind and subsequently displays symptoms in the digestive track, others believe that it's the other way around, with digestive problems causing emotional anxiety.

ABC News reported that "scientists think there may be a link between what's in your gut and what's in your head, suggesting that bacteria may play a role in disorders such as anxiety, schizophrenia and autism."

Dr. James Greenbalt, a Boston-area psychiatrist, strongly recognizes the power of healthy gut bacteria and the mental health complications that can occur when bacterial levels become unbalanced.

"The gut bacteria talk to the brain in multiple ways through either the immune system or the enteric nervous system," said Jane Foster, associate professor of neuroscience and behavioral science and part of the McMaster University and Brain-Body Institute.

Overall, the more you incorporate fresh, whole foods into your diet, the less likely you are to suffer from both physical and mental health problems.

Additional sources:

http://www.foxnews.com

http://www.hsph.harvard.edu

http://abcnews.go.com

http://www.philly.com

http://science.naturalnews.com

Suzanne

80 Percent of Non-organic U.S. Apples Contain Harmful Chemical That Is Banned In Europe

by Raw Michelle

(NaturalNews) It's no secret that non-organic apples contain pesticides, but new information demonstrates that upwards of 80 percent of them may also contain diphenylamine (DPA), a chemical banned in Europe. DPA, which is regulated as a pesticide, is said to keep produce from turning dark colors while in storage. Although banned overseas, such apples are still found in the United States. In fact, the most common pesticide on conventionally grown U.S. apples is DPA.

In 2012, the European Food Safety Authority, which is responsible for assessing pesticide risk, determined that manufacturers were unable to prove that DPA did not pose human health risks. Furthermore, carcinogens called "nitrosamines" were discovered on DPA-treated fruits. For these reasons, use of DPA on European apples and pears was banned in June of 2012.

Apples top "Dirty Dozen" produce list due to high pesticide load

But, the apples are still rearing their ugly heads in the United States, where USDA tests on raw apples revealed that more than 80 percent of them were treated with DPA. Raw apples and apple products such as applesauce and apple juices have also been shown to contain DPA residue.

It's no wonder, then, that the Environmental Working Group (EWG) has named the apple as a top food to be wary of in their "2014 Shopper's Guide to Pesticides in Produce." It takes the number one spot in their list of the "Dirty Dozen" conventionally grown foods for highest pesticide load, in a rundown that also includes strawberries, spinach and cherry tomatoes.

EWG senior scientist Sonya Lunder said, "While it is not yet clear that DPA is risky to public health, European Commission officials asked questions that the chemicals' makers could not answer. The EC officials banned outright any further use of DPA on the apples cultivated in the European Union until they are confident it is safe. Europe's action should cause American policymakers to take a new look at this chemical."

Ways to avoid health risks from produce, even if it's organic

It's estimated that Americans consume approximately 10 pounds of raw, non-organic apples per person on a yearly basis. To avoid health risks, it's always best to eat organic foods and remain mindful of news like this that sheds light on produce updates.

It's also advised to properly clean produce, even organic produce, due to germs that find their way to foods during the shipping and handling process. Produce has areas that can harbor bacteria, like the indentation on the tops of apples or the deep grooves that often run down the length of a carrot, making them ideal spots for dust, cobwebs and germs from unsanitary hands to settle (such as from numerous other consumers who have touched the item beforehand).

Sources for this article include:

http://www.organicauthority.com

http://www.mnn.com

http://rawandnaturalhealth.com

http://www.ewg.org

http://science.naturalnews.com

Suzanne

Apples here in Iceland are only grown in private gardens. I still avoid apples grown commercially in Europe, and get organically grown apples from South America. They also taste much better.

The Surprising Health Benefits Of Potatoes

by Michael Ravensthorpe

(NaturalNews) Regular white potatoes are one of the most controversial vegetables from a health perspective. Like many nightshade vegetables such as tomatoes, eggplants and peppers, potatoes are often associated with adverse reactions and can be difficult to find in high-quality form. That they're the main ingredient in countless junk food products, such as French fries, doesn't exactly bolster their public reputation either.

In reality, however, organic potatoes grown in good soil and prepared properly (i.e. boiled or baked, not microwaved or fried) contain a surprising number of health benefits. The fact that certain populations throughout history, notably the rural populations of Ireland in the 19th century, could almost single-handedly survive on them is a testament to this fact. This article takes a closer look at those benefits.

Rich in disease-fighting vitamin C

Potatoes are an excellent source of vitamin C. In fact, the Spanish explorers who brought them to Europe from South America in the early 16th century kept potatoes aboard their vessels to prevent scurvy. A large boiled potato contains approximately 37 percent of our recommended daily intake (RDI) of vitamin C, while a large baked potato contains 48 percent of our RDI. Vitamin C is, of course, an essential antioxidant with anti-aging and disease-fighting properties. Long-term consumption of vitamin C-rich foods has been shown to prevent cancer, improve skin and hair quality, and tackle most known viruses.

High concentrations of phytochemicals

Most people tend to associate phytochemicals with colorful or leafy green vegetables, and potatoes, being a rather bland shade of yellow, really don't look like they could contain much of them. According to the American plant geneticist Roy Navarre, however, nothing could be further from the truth. After scrutinizing over 100 types of commercially-available potato, his team managed to discover over 60 different kinds of health-boosting phytochemicals and vitamins within them including chlorogenic acid, numerous phenolics (such as flavonoids) and kukoamines. Kukoamines were a particularly shocking find since these natural chemicals, which are known to reduce blood pressure, were believed to be unique to the Chinese superfruit, goji berries.

Great natural sources of iodine

Baked potatoes are the best land-based sources of iodine. In fact, just one medium-sized baked potato consumed with skin (which is where most of the iodine is concentrated) contains 40 percent of our RDI of this essential trace mineral. Iodine is most commonly found in sea-based foods (such as seaweed and fish) and is responsible for regulating the thyroid gland, which in turn regulates the metabolism. Sadly, iodine deficiencies are rampant in today's society due to the mineral-depleting effects of ongoing soil erosion, making easily-available sources of it, like potatoes, something to treasure.

Dense in nutrients

Potatoes also supply us with high amounts of vitamin B6 (an important cell builder), potassium (helps to regulate water balance), soluble and insoluble fiber (flushes toxins from the colon and promotes regularity) and the essential macromineral magnesium, which is one of the most commonly-reported mineral deficiencies in the United States. Magnesium is known as the "relaxation" mineral because a deficiency in it invokes stress-related symptoms such as anxiety, insomnia, restless leg syndrome and irritability.

Note: Despite their benefits, potatoes are still starchy carbohydrates and have a high glycemic index load for a vegetable. For those worried about blood sugar spikes but still want to eat potatoes, adding some high-quality oil or butter to the meal can help mitigate this. The fats in these foods prevent the potatoes from being metabolized too quickly. In fact, potatoes with extra virgin olive oil is a staple meal in several Mediterranean countries, and one is unlikely to find a healthier people.

Sources for this article include:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=48

http://www.ars.usda.gov/is/AR/archive/sep07/potato0907.htm

http://www.nutraingredients.com

http://nutritiondata.self.com

http://nutritiondata.self.com

http://science.naturalnews.com/Potatoes.html

Suzanne

How Bananas Are Better Than Pills For Treating Depression, Constipation and More

by Ethan A. Huff, staff writer

(NaturalNews) They're often the fruit of choice for athletes looking to boost their electrolyte levels and get a quick energy boost, but bananas are a whole lot more than just a sweet treat or a pleasant addition to a morning smoothie. Rich in vitamins, minerals and other beneficial compounds, bananas can also serve as a natural remedy for treating depression, promoting regularity, boosting brain power and calming the nerves, among other important functions within the body.

A closer look at the scientific literature on bananas reveals a host of little-known benefits associated with eating the fruit. Everything from regulating blood pressure and healing a damaged gut to relieving the symptoms of arthritis and even battling drug addiction have been attributed to this simple fruit, easily labeling it as one of the most amazing, widely available and inexpensive superfruits known to man.

Eating bananas can help relieve depression and improve one's mood

As bananas contain tryptophan, the same compound in turkey meat that promotes a calm, relaxed mood, bananas are also said to aid in relieving the symptoms of depression. Combined with the benefits of B vitamins, the conversion of tryptophan into serotonin, the so-called "happy hormone," helps improve mood and overall feelings of well-being.

"Keeping your B vitamin intake up could ward off depression as you age," explains Emily Main in a Rodale News article. "[W]hen you combine food sources of B vitamins with the added boost of supplements, the positive effects on depression are more pronounced."

The fiber in bananas helps promote regularity

Like many other whole fruits and vegetables, bananas are an excellent source of soluble fiber. Fiber is necessary for maintaining regularity. Remembering to incorporate bananas into your regular diet can help you avoid constipation and other intestine- and bowel-related conditions.

"Bananas help restore normal bowel function, especially if you have diarrhea," explains one report. "This fruit also has lots of fiber to aid digestion."

Boost your brainpower with bananas

In addition to B vitamins, bananas also contain high levels of potassium, an electrolyte mineral used by the heart, kidneys and other body organs for normal function. Brain neurons rely on high levels of potassium, a lack of which can lead to "brain fog" and other cognitive problems.

"A 2013 study published in the Journal of Neuroscience Letters researched potassium supplementation and levels of free radicals in the brain," reads a SFGate report on potassium and memory.

"After 20 days of supplementation with potassium, the levels of harmful free radicals decreased significantly, reducing the amount of oxidative damage that occurred in the test subjects. Because oxidative damage leads to decreased brain function, potassium counteracts this effect and prevents brain damage."

B vitamins in bananas help calm the nervous system
Of the eight known B vitamins, bananas are an excellent source of five of them -- thiamin (B1), riboflavin (B2), niacin (B3), pyridoxine (B6) and folate (B9). The basic food source of the nervous system, these B vitamins aid the body in digesting and using other nutrients, as well as supporting a healthy heart, muscles and nerves.

B vitamins "help produce and maintain new cells and are an essential part of many biochemical reactions in your body," explains a report on bananas written by Joanne Marie for SFGate. "Bananas contain useful amounts of these B vitamins, ranging from 785 micrograms of niacin to 24 micrograms of folate in one medium banana."

Sources for this article include:

http://www.undergroundhealth.com

http://www.healingfoodreference.com/banana.h...

http://healthyeating.sfgate.com

http://www.rodalenews.com/depression-and-die...

http://healthyeating.sfgate.com/potassium-me...

http://www.health.com/health/gallery/0,,2055...

http://healthyeating.sfgate.com/many-differe

Suzanne

Honeydew Melons Play Role In Boosting Brain Health, Regulating Blood Pressure And More

by Raw Michelle

(NaturalNews) Honeydew melon is more than a mildly sweet, refreshing melon typically enjoyed during the warmer months; it's also a highly nutritious food that can help maintain a healthy weight, fight colds, keep blood pressure in check and keep nervous system health functioning well.

Here's a closer look at the top health benefits of honeydew melon. As always, it's wise to choose organic foods as they're free of harmful pesticides that fill the body with toxins.

Health benefits of honeydew melon

1) Weight control. Honeydew melons have only 60 calories for every 1/2 cup making it a low-calorie option that also satisfies the craving for something sweet. Furthermore, they have a high water content that not only helps with hydration, but provides a feeling of fullness to stave off the urge to eat foods that may be unhealthy.

2) Fights colds. These tasty melons provide approximately half of daily vitamin C needs in just one cup. Since vitamin C plays a role in keeping the immune system strong, honeydew can help fight infection and ward off illnesses.

3) Regulates blood pressure. Nutrition experts at the University of Texas Southwestern (UTS) Medical Center at Dallas advise eating melons like honeydew, citing their high potassium levels as a way to reduce salt retention and therefore, better control blood pressure. It's also thought that the ratio of water to potassium on honeydew can help lower blood pressure may also help prevent an increase in blood pressure.

4) Healthy nervous system. Honeydew contains B vitamins thiamin and niacin which are known to not only increase energy levels, but to remove toxins from the body and in turn, boost nervous system health. The vitamins have been known to help boost brain health and prevent detrimental changes to it such as the onset of Alzheimer's.

Honeydew may be eaten fresh, directly scooped from the melon itself as a snack, or can be added to a variety of dishes including fruit or green salads.

Sources for this article include:

http://www.fitnessrepublic.com

http://www.qualityhealth.com

Suzanne

Eating Fruits and Vegetables Early In Life Lowers Heart Disease Risk By 40 Percent As We Age

by John Phillip

(NaturalNews) It is common knowledge that eating vegetables and fruits is part of a sensible diet, and yet millions of otherwise health-conscious people ignore this advice and continue to nosh on a variety of processed junk foods placing them at considerable risk to succumb to the leading killer of men and women in the US and western societies. Mortality statistics clearly show that more than half of all deaths each year are due to cardiovascular disease, a largely preventable illness that can squelch life in an instant or dramatically lower quality of life as the heart is strained to supply oxygen and nutrients throughout the body.

Researchers from the Minneapolis Heart Institute have presented the results of their research to the American College of Cardiology's 63rd Annual Scientific Session that demonstrates how women who were eating a diet high in fresh fruits and vegetables as young adults were much less likely to have plaque build-up in their arteries 20 years later compared with those who consumed lower amounts of these foods. Prior studies have provided incidental evidence about the importance of eating a diet packed with fresh produce in its natural form, but this research provided documented proof by utilizing Coronary Artery Calcium (CAC) scans that show the percentage of arterial blockage in the heart by measuring vascular calcification.

Micronutrients found in fresh fruits and vegetables lower inflammation and plaque buildup to slash cardiovascular risk factors

Lead study researcher Dr. Michael Miedema commented "It's an important question because lifestyle behaviors, such as a heart healthy diet, are the foundation of cardiovascular prevention and we need to know what dietary components are most important." The study included 2,508 participants from the ongoing government-sponsored Coronary Artery Risk Development in Young Adults (CARDIA) that analyzed diet over a 20-year period utilizing dietary food questionnaires. Research began in the mid-1980s with a group of men and women 18-30 years of age and has collected extensive data on medical, socioeconomic, psychosocial and behavioral characteristics.

The scientists found that women who reported consuming the most fruits and vegetables (eight to nine servings a day for a 2,000-calorie diet) in their 20s were 40 percent less likely to have calcified plaque in their arteries in their 40s compared with those who ate the least amount (three to four servings a day) during the same time period. In their analysis, researchers controlled for smoking, exercise, consumption of red meat, sugar-sweetened beverages and other dietary and cardiovascular risk factors that correlate with atherosclerosis.

Dr. Miedema concluded "These findings confirm the concept that plaque development is a lifelong process, and that process can be slowed down with a healthy diet at a young age... this is often when dietary habits are established, so there is value in knowing how the choices we make in early life have lifelong benefits." The researchers noted that fruits and vegetables are packed with vitamins, minerals, fiber, antioxidants and other things that are known to promote good health. The study underscores the importance of including 2.5 cups of vegetables and 2 cups of fresh fruits each day (8 to 10 servings) to slash cardiovascular risk by nearly half.

Sources for this article include:

http://www.medicalnewstoday.com/releases/274788.php

http://www.sciencedaily.com/releases/2014/03/140328085534.htm

www.cardiosmart.org

Suzanne

Win The Battle Of The Bulge, Dodge Cancer And Subdue Inflammation With Raspberries

by Carolanne Wright

(NaturalNews) Raspberries are much more than just a delicious taste of summer, the fruit also packs a powerful nutritional punch that can fend-off disease while keeping the body fit and strong. Teeming with a variety of important nutrients - and sporting a low glycemic index rating - raspberries are an almost perfect food that should be enjoyed readily and often.

Outstanding health benefits

Truth be told, most people don't need much encouragement to dive into a bowl of fresh, organic raspberries. And yet, the advantages of the fruit extend far beyond a flavorful treat. Raspberries are a rich source of anthocyanins, flavonols (such as quercetin and kaempferol), flavanols, hydroxybenzoic acids (including ellagic acid) and resveratrol, to name just a few. A majority of these phytonutrients not only protect cellular health, but also regulate enzymes that trigger inflammation, thereby reducing the risk of chronic ailments like obesity, type 2 diabetes and cardiovascular disease. Of special consideration is ellagic acid, a compound that displays remarkable anti-inflammatory properties. Moreover, the George Mateijan Foundation notes:

"[The] anti-cancer benefits of raspberries have long been attributed to their antioxidant and anti-inflammatory phytonutrients. In animal studies involving breast, cervical, colon, esophageal, and prostate cancers, raspberry phytonutrients have been shown to play an important role in lowering oxidative stress, reducing inflammation, and thereby altering the development or reproduction of cancer cells. But new research in this area has shown that the anti-cancer benefits of raspberries may extend beyond their basic antioxidant and anti-inflammatory aspects. Phytonutrients in raspberries may also be able to change the signals that are sent to potential or existing cancer cells. In the case of existing cancer cells, phytonutrients like ellagitannins in raspberries may be able to decrease cancer cell numbers by sending signals that encourage the cancer cells to being a cycle of programmed cell death (apoptosis)."

Not all raspberries are created equal

Interestingly, a study published in the Journal of Food Composition and Analysis found that certain types of Rubus raspberries demonstrated "strikingly different phytochemistry and biological activities." The team discovered that extracts of Rubus jamaicensis "exhibited the greatest potential to inhibit cancer cell growth, inhibiting colon, breast, lung, and gastric human tumor cells by 50, 24, 54 and 37 percent, respectively." And while all raspberries provide exceptional amounts of phytonutrients, Rubus jamaicensis is the champion among related species for imparting the strongest protection against cancer.

Additionally, a natural phenolic compound in red raspberry shows potential in reducing the incidence of obesity. Scientists of the Nutrition & Functional Food Research Team in Seoul, Korea fed raspberry ketone (RK) to male mice, which subsequently prevented weight gain from a high fat diet. The success of raspberry ketone is due to the increased secretion of adiponectin -- a hormone that helps to block fatty deposits. The team believes "RK holds great promise as an herbal medicine since its biological activities alter the lipid metabolism."

Berry ripeness is an important factor as well. According to research in the Journal of Agricultural and Food Chemistry, red raspberries had the highest oxygen radical absorbance capacity (ORAC) value when fully ripe, and total anthocyanin levels of all raspberry varieties increased in direct relation to advanced stages of maturity.

Sources for this article include:

http://science.naturalnews.com/pubmed/20425690.html

http://www.sciencedirect.com/science/article/pii/S0889157509002622

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=39

http://www.sciencedirect.com/science/article/pii/S0308814609002787

http://www.raysahelian.com/adiponectin.html

http://pubs.acs.org/doi/abs/10.1021/jf9908345

Suzanne

Studies Show That Onions Are Fantastic Natural Disease Fighters

by Michael Ravensthorpe

(NaturalNews) It is difficult to imagine a world without onions. These much-loved vegetables, which are the bulbs of the onion plant, have countless uses in the kitchen and are a chief ingredient in many sauces, salads and ethnic dishes. In fact, onions of all types are so popular as secondary ingredients that we often forget that they're nutritional powerhouses in their own right. As this article will prove, however, eating an onion a day (ideally raw) could be one of the most effective and inexpensive ways to safeguard one's health -- especially during wintertime!

Rich in disease-fighting quercetin

Onions, particularly red and yellow onions, are fantastic natural sources of the well-studied flavonoid quercetin. According to the University of Maryland Medical Center, quercetin acts like an antihistamine and an anti-inflammatory, and can guard against heart disease and cancer. (1) These claims are now being proven by research. For example, one study published in Gastroenterology in January 1996 found that eating half of an onion a day could cut the risk of developing stomach cancer by 50 percent. (2) A later study published in the British Journal of Nutrition found that quercetin could significantly reduce the concentrations of LDL cholesterol in overweight subjects, thereby decreasing their risk of cardiovascular disease. (3)

High in allicin

The pungent taste and aroma of onions, as well as their famous release of eye-watering gases when chopped, can be attributed to their allicin content. Also found in garlic, allicin is an organic sulfur compound which, like quercetin, possesses anti-inflammatory properties and can help prevent cancer. Moreover, research featured in Microbes and Infection in 1999 showed that allicin is a potent antimicrobial, antiviral and antibacterial, and can kill common (and increasingly antibiotic-resistant) microbial cultures in the body such as Candida albicans and E. coli. (4) Since viruses thrive in cold weather, eating more onions in winter really is a good idea!


Lower blood sugar

Although the allicin in onions is best-known for treating disease, it has also been linked to reduced blood sugar. A research paper published back in 1975 in Experientia proved that diabetic rabbits that were treated with allicin extracts experienced "significantly reduced" blood sugar levels and glucose-nitrogen ratios. (5) We now know that this is because allicin competes with insulin in the liver, which encourages the body to manufacture more of it. This helps transport glucose through the body, thus reducing blood sugar levels. Additionally, onions are also a top source of chromium, a trace mineral that enhances the actions of insulin. Therefore, diabetic or pre-diabetic individuals can help stabilize their blood sugar levels by adding more allicin-rich foods like onions to their diets.

Surprisingly dense in nutrients

One medium-sized onion also contains a surprising number of additional nutrients. This includes approximately 20 percent of our recommended daily intake of the essential antioxidant vitamin C, as well as varying amounts of protein, fiber, potassium, magnesium, manganese, calcium, iron and most of the B vitamins. Obtaining these nutrients from whole foods like onions is the best way to optimize biosorption rates.

Sources for this article include:

(1) http://umm.edu

(2) http://www.ncbi.nlm.nih.gov

(3) http://www.ncbi.nlm.nih.gov

(4) http://www.ncbi.nlm.nih.gov

(5) http://www.ncbi.nlm.nih.gov

http://science.naturalnews.com

Suzanne

Studies Show That Pomegranates Provide Many Health Benefits

by Michael Ravensthorpe

(NaturalNews) The pomegranate is one of the world's oldest known fruits and has long been considered a symbol of health and fertility in its native Persia (modern-day Iran). It is also one of the most interesting fruits to consume: After splitting apart the pomegranate's tough outer layer, a complex chamber of red seeds lies before you. These small seeds (and their juice) are the only part of the pomegranate that is edible, but -- as numerous studies prove -- their nutritional value is considerably greater than what you might expect.

Research into pomegranates

Protection from skin cancer -- According to a study published in Experimental Dermatology in June 2009, pomegranate juice and oils can protect our skin from solar radiation, thereby guarding us from skin cancer associated with excessive sun exposure. The researchers ascribe this result to the anthocyanins and tannins present in pomegranates, which provide impressive antioxidant and anti-tumor properties. (1) These same properties also provide anti-aging benefits, and can shield us from degenerative diseases like Alzheimer's and rheumatoid arthritis.

Anti-inflammatory properties -- A study published in the Journal of Inflammation in January 2009 found that pomegranate juice can inhibit the inflammatory activity of excess mast cells. (Mast cells are naturally found in the body and play important protective roles but can become an aggressive, inflammatory force when imbalanced.) Again, the researchers ascribe this result to pomegranates' concentrations of naturally occurring antioxidants. (2)

Reduce cholesterol -- Studies have shown that the regular consumption of pomegranates and pomegranate juice can reduce LDL cholesterol in both animals and humans. One study featured in The American Journal of Clinical Nutrition in 2000, for instance, discovered that pomegranate juice helped inhibit the oxidation of LDL cholesterol in human subjects. (3) Excess LDL cholesterol is one of the biggest contributors to coronary heart diseases, which is the most common type of heart disease in the United States.

Mood booster -- There's a good reason why many people feel better after eating a pomegranate: They contain a large number of phytochemicals that stimulate estrogen and serotonin receptors in the body, thereby boosting our mood and reducing feelings of sadness and depression. Research even suggests that long-term consumption of pomegranates and pomegranate products could regulate serotonin levels in the brain, potentially treating low moods caused by chemical imbalances. (4)

High in nutrients -- Pomegranates are surprisingly rich in nutrients. In fact, their seeds contain more fiber and minerals than many other more popular fruits. For example, one whole pomegranate contains around 11 grams of dietary fiber (twice the amount of fiber of an average-sized banana), 29 milligrams of vitamin C and 46 micrograms of vitamin K. (5) In all three instances, these numbers average at about 50 percent of our recommended daily intake.

Selecting the best pomegranates

Like all fruits, pomegranates are best eaten raw for maximum health benefits. When purchasing them, select organic pomegranates that feel heavy for their size and radiate a vibrant, unblemished skin. These are the best-quality pomegranates and can be refrigerated for up to two months without having their nutritional value compromised.

Sources for this article include:

(1) http://www.ncbi.nlm.nih.gov

(2) http://www.ncbi.nlm.nih.gov

(3) http://ajcn.nutrition.org

(4) http://www.drfuhrman.com

(5) http://nutritiondata.self.com

http://science.naturalnews.com

Suzanne

Top Summer Superfoods That Must Be Eaten Now

by Dr.Sofiya

(NaturalNews) The summer months bring a bounty of fresh fruits and vegetables that offer some of the best health benefits. In many areas, the summer time is the only time when these foods are available in their freshest state. By taking advantage of the bounty of goodness offered by these foods, a health-conscious individual can enjoy a fitter, leaner and healthier body.

Blueberries
The many important benefits of blueberries belie their tiny size. Rich in minerals, vitamins and antioxidants, eating blueberries helps a body fight diseases while also remaining strong and active. In addition to their disease-fighting properties thanks to an abundance of antioxidants, blueberries also have lots of research to back up their capability to boost brain power. Though a favorite when added to smoothies, pancakes, Greek yogurt, or even eaten plain by the handful, blueberries can also be enjoyed as a pinch of sweetness amid a savory salad. Choose frozen blueberries to enjoy the above health benefits when fresh ones are no longer in season.

Cherries
Colorful, sweet and the perfect size for snacking, cherries offer a range of health benefits. Anthocyanin, an antioxidant that cherries contain, can help reduce joint pain as well as inflammation. Their peak season for freshness runs from May until August, so it is best to stock up while they can be found. In those states where cherries are grown and harvested, farmers' markets are a great place to get the freshest cherries. Even when they are out of season, though, frozen cherries provide the same benefits and add a welcome kick of sweetness to many dishes.

Melons
There are few foods as synonymous with summer as melons. Whether the choice is cantaloupe, honeydew or watermelon, the same disease-fighting compounds are at work. In addition, because they boast such as high water content, melons tend to fill up the stomach with their sweet goodness without packing on the calories. Eat them fresh, straight off the rind, or string them alongside grapes before freezing for a colorful fruit kabob snack that is a big hit during the warm months.

Peaches
Fuzzy skinned and juicy sweet, peaches are the perfect summer snack. These hand-sized fruits pack a great deal of nutrition in their small size. With vitamin C that aids in skin health, fiber that helps with weight control and potassium to keep bloating at bay, peaches are a versatile addition to any summer day. Chop them up and add to yogurt or blend them smooth for a refreshing shake. Grilling peaches brings out their sweetness, making them a perfect treat alongside savory foods.

Indulge in the goodness of summer by loading up the plate with an abundance of fresh fruits. Not only a feast for the taste buds, they deliver significant health benefits too.

Sources:

http://health.howstuffworks.com

http://www.huffingtonpost.com

http://www.joybauer.com

http://science.naturalnews.com

Suzanne

Health Benefits of Cherries Include Reduced Gout Flare-ups

by Raw Michelle

(NaturalNews) Along with the summer months come more of a preference for a variety of seasonal fruits, ranging from peaches to watermelon. Perhaps though, one fruit tops the list of quintessential summer foods: cherries.

They're a common sight at farmers' markets this time of year and a healthy food that many people enjoy. Not only do they taste great, but they're extremely healthy, having the ability to help heal and boost overall health.


Health benefits of cherries
Improve sleep

Published studies have found that cherries naturally contain melatonin, a substance necessary for regulating sleep cycles and ensuring uninterrupted rest. (1)

Considering that most adults get significantly less than the recommended seven to nine hours of sleep nightly and that regular lack of it actually has the potential to change genes, consuming cherries is a great way to improve the ability to fall, and stay, asleep. (2)

Lower risk of gout attacks

Abut 8.3 million U.S. adults suffer from gout, which is often a very painful condition. (3) However, research has shown that cherries have properties that dramatically reduce gout flare-ups, by as much as 75 percent.

The lead author of this particular study, Dr. Yuqing Zhang, Professor of Medicine and Public Health at Boston University, said, "Our findings indicate that consuming cherries or cherry extract lowers the risk of gout attack. The gout flare risk continued to decrease with increasing cherry consumption, up to three servings over two days." (3)

Fight cancer

Cherries boast cancer-fighting nutrients like beta-carotene, boron, vitamin C and anthocyanins, a class of antioxidants that's been linked to helping keep cancer from growing out of control. (4) Choose dark, sweet cherries versus tart, lighter-colored ones, as the dark ones have been shown to have higher antioxidant levels.

Regulate blood pressure

Move over, bananas! Cherries have large amounts of potassium, which plays a role in regulating blood pressure. (4) Furthermore, cherries are also good for blood vessel health; they contain quercetin, an antioxidant that keeps them functioning well.

Sources for this article include:

(1) http://www.livestrong.com

(2) http://www.huffingtonpost.com

(3) http://www.sciencedaily.com

(4) http://www.naturalnews.com

http://science.naturalnews.com

Suzanne

Watercress Gets Perfect Score Of 100 In Study That Ranks Foods By Nutrient Levels

by Raw Michelle

(NaturalNews) A study conducted by researchers at William Patterson University in New Jersey has put watercress at the number one spot among a list of top powerhouse fruits and vegetables, all ranked by their levels of key nutrients (1). Rather than deeming a food as a superstar for having a large amount of just one particular nutrient, this study looked at a variety of nutrients known to be beneficial for overall health.

Published in the CDC (Centers for Disease Control and Prevention) journal Preventing Chronic Disease, the study assessed nutrient content, including folate, vitamin D, vitamin A, potassium and protein, based on the assumption of a 2,000-calorie per day diet, and took into consideration the daily requirements of such nutrients. Fruits and vegetables with a high density of nutrients made the top of the list.

Watercress came in first, followed by Chinese cabbage with a second place ranking and chard in third.

The amazing health benefits of watercress

It's easy to understand that watercress tops this list. Weight for weight, there is more vitamin C in watercress than in an orange, and it also has more calcium than milk and more folate than a banana (2). One bowl of watercress (about 80 grams) has about 42 percent of the recommended daily intake of vitamin A and 50 mg of vitamin C (3).

Its high vitamin C content may play a role in staving off cancerous tumors, as can its folate levels. In fact, it's been shown that folate consumption can help with breast cancer in particular; one study showed there to be a 22% reduction in breast cancers for women who consumed folate over a 10-year period (2). Folate is also important to keep brain health in check as well as keep stroke, depression and unhealthy childbirths at bay (2).

Watercress also contains very good amounts of calcium, necessary to maintain bone density and help prevent osteoporosis. Calcium also boosts health in that it aids the cardiovascular system and can be instrumental in fighting high blood pressure and diabetes.

"Nutrient profiling is not new," said Jennifer Di Noia, the study's lead researcher. "But applications to fruits and vegetables are limited. This is the first classification scheme of which I am aware to define and rank" powerhouse fruits and vegetables." (1)

Sources for this article include:

(1) http://www.washingtonpost.com

(2) http://www.organicfacts.net

(3) http://www.livestrong.com

http://science.naturalnews.com

Suzanne

10 Reasons To Eat More Tomatoes

by Alex Du Toit, Earthie Mama

(NaturalNews) Did yo know that tomatoes are the most popular vegetable grown in the world? They are hardy summer plants that give a high yield when taken care of properly. Tomatoes are loaded with many health benefits and life enhancing properties. They are a rich source of vitamins A and C and folic acid. Tomatoes contain a wide array of beneficial nutrients and antioxidants, including alpha-lipoic acid, lycopene, choline, folic acid, beta-carotene and lutein. Here are ten benefits of why you might want to start adding more tomatoes to your diet.

1. Keeps skin healthy
Tomatoes are high in lycopene. The lycopene and antioxidants helps protect the skin from UV light damage while keeping signs of aging at bay.

2. Builds strong bones
Tomatoes have high levels of calcium and vitamin K which are both good for repairing and strengthening bones. Lycopene has been shown to improve bone mass which makes it a good food for fighting osteoporosis.

3. Prevents cancer
A number of studies have been done now finding that tomatoes with their high levels of lycopene reduces the chances of getting different cancers such as breast cancer, lung cancer, prostate and stomach cancers. Lycopene is a natural antioxidant that works to slow the rate of growth of cancerous cells. Cancer occurs when there is oxidative stress and inflammation. Tomatoes proved the body with antioxidants and anti=inflammatory support.

4. Promotes Sleep
Adding tomatoes to your diet should not only help you sleep better, Getting better sleep will also improve all areas of your life.

5. Improves vision
Tomatoes are high in vitamin A which is also important for good vision.

6. Weight loss
They are low in calories, dense with nutrients and high in energy. They are high in water content so they help curb your appetite. Tomatoes also helps with constipation with their high fiber and water content.

7. Prostate protector
Studies have shown that prostate tumors grew much more slowly in rats that were fed tomatoes.

8. Lowers blood sugar levels
Tomatoes are good for hearth health. They are effective and reducing cholesterol levels and lower blood pressure with their high levels of vitamin B, folate, niacin and potassium. Including tomatoes in the diet lowers the risk of heart attacks and other heart problems.

9. Reduces damage from smoking
Tomatoes can reduce the damage caused by smoking. Tomatoes contain coumaric acid and chlorogenic acid that work to protect the body from carcinogens that are produced from cigarette smoke.

10. Keeps immune system strong
Tomatoes are an excellent source of vitamin C which helps to boost the immune system.

Sources for this article include
www.naturalnews.com
http://www.sciencedaily.com/releases/2011/03/110301091338.htm
http://www.huffingtonpost.com

Suzanne

Pomegranates Reduce Brain Inflammation, Helping Protect Against Alzheimer's, Parkinson's and Neurological Disease

by Julie Wilson

(NaturalNews) New research conducted by the University of Huddersfield, a public university located in West Yorkshire, England, suggests that a chemical compound found in pomegranates can slow degenerative diseases like Parkinson's and Alzheimer's.

Alzheimer's disease and other forms of dementia occur when brain cells become inflamed, causing them to lose their ability to function and communicate. The cells eventually die off, causing irreversible changes in the brain. Alzheimer's affects more than 44 million people globally, and is the sixth leading cause of death in the United States. Those with a diagnosis typically live an average of eight years; however, some people can live up to 20 years after diagnosis depending on their condition.

Nearly everything that is known about this debilitating disease has been learned over the past 15 years, but a cure does not yet exist. Doctors can only treat Alzheimer's patients by prescribing medicines intended to help curb symptoms and impede the progression of the disease.

However, the results of a two-year study led by Dr. Olumayokun Olajide could offer new hope for those suffering from a variety of illnesses including cancer, Parkinson's, Alzheimer's, dementia and other neurological diseases.

Dr. Olajide specializes in the study of herbs and other natural products. He attributes his interest in natural health to his childhood.

"African mothers normally treat sick children with natural substances such as herbs. My mum certainly used a lot of those substances," said Dr. Olajide. "And then I went on to study pharmacology!"

Dr. Olajide received his PhD from the University of Ibadan in his native Nigeria following his investigation into the anti-inflammatory properties of natural products.

Along with four PhD students from the Department of Pharmacy, Dr. Olajide isolated brain cells from rats in order to test their findings, and what they discovered is that punicalagin, a polyphenol found in pomegranates, can slow inflammation in specialized brain cells known as microglia.

Polyphenols, the most abundant antioxidants in our diets, were rarely studied before 1995, but today, evidence suggests that polyphenols greatly contribute to the prevention of cardiovascular disease, cancers, osteoporosis and diabetes.

Pomegranate's anti-inflammatory properties are found in its rich pigmented skin

Decreasing neuroinflammation helps slow memory loss in the frontal lobe, which is responsible for short-term memory. According to Live Strong, this section of the brain is responsible for "temporarily storing and manipulating information needed to carry out cognitive tasks such as learning," which tends to be most affected by Alzheimer's.

Similar to blueberries, the healthy antioxidants in pomegranates are stored in their skin, not the inner soft part of the fruit. Dr. Olajide and his team of researchers are unsure of how much of the pomegranate's antioxidants are required to be effective, but they are confident that producing compound derivatives of punicalagin could be the basis of a new orally administrated drug designed to treat neuroinflammation.

"But we do know that regular intake and regular consumption of pomegranate has a lot of health benefits -- including prevention of neuro-inflammation related to dementia," said Dr. Olajide.

Consuming juice products made with 100 percent pomegranate, about 3.4 percent of which is punicalagin, can help slow memory loss, confusion, disorientation and other symptoms associated with dementia.

Dr. Olajide's research will be published in the latest edition of the journal Molecular Nutrition & Food Research. He will also be speaking about his findings at academic conferences in the year to come.

Pomegranates offer a variety of health benefits

In addition to its anti-inflammatory properties, pomegranates are also known to reduce cholesterol by inhibiting inflammatory activity in mast cells, which are found in connective tissue and release histamines during inflammation and allergic reactions.

Because pomegranates contain a large number phytochemicals that stimulate estrogen and serotonin receptors in the body, as reported by Natural News, they can improve mood by reducing feelings of sadness and depression. Some suggest that consuming the fruit daily can even help fight chemical imbalances in the brain.

Additional sources:

http://www.alz.org

http://www.alz.org

http://www.naturalnews.com

http://www.hud.ac.uk

http://www.naturalnews.com

http://www.alz.org

http://ajcn.nutrition.org

http://www.ninds.nih.gov

http://onlinelibrary.wiley.com

http://science.naturalnews.com

Suzanne

Health Benefits Of Pineapple Include Everything From Tumor Reduction To Digestive Improvements

by Raw Michelle

(NaturalNews) Pineapple is a tasty fruit, typically enjoyed during the summertime and for its sweet, tropical flavor. However, the goodness of pineapple extends well beyond its taste, as it offers several health benefits worth exploring.

The fact that it's listed on the World's Healthiest Foods website says a great deal, and there, it's noted as a way to improve overall health ranging from improving digestion to boosting the immune system. (1) At the center of its ability to bolster health is an enzyme called bromelain, which is responsible for reducing inflammation just as effectively as prescribed or over-the-counter drugs, minus the possible negative health consequences. (2)

From reducing swelling gums to helping improve arthritis pain, bromelain works to ensure that such painful conditions are kept at bay. (2)

The many health benefits of pineapple

Additionally, inflammation manifests in ways that aren't necessarily visible or painful, and bromelain's anti-inflammatory abilities work to ensure a healthy-functioning system that fights the free radicals that often set in during inflammation. Research has linked bromelain to reduction in the number of cancer tumors, noting it as an important protective substance that helps signal the death of cancerous cells. (3)

It's important to not throw the core of the pineapple out, since the majority of bromelain is found there. (3) Consider eating the core to enjoy the utmost benefits of the fruit while also reducing food waste.

Bromelain is also a great way to treat post-operative swelling, obtain relief from sinusitis and even help with digestive problems. (2) When it comes to digestive issues, the enzyme helps break down proteins, which is especially beneficial for those with conditions that make them not able to do so efficiently. (2)

The enzyme has also been effective in reducing phlegm and mucus, making it a go-to choice when fighting off a cold or infection. (4)

Furthermore, pineapple has been associated with having properties that improve oral health by strengthening gums and helping preserve teeth, as well as reducing blood pressure and improving eye health. (4)

Sources for this article include:

(1) http://www.whfoods.com

(2) http://www.naturalnews.com

(3) http://rawandnaturalhealth.com

(4) https://www.organicfacts.net

http://science.naturalnews.com

Suzanne

Top Powerful Fall Foods For Your Health

by Dr.Sofiya

(NaturalNews) Get ready for the autumn harvest everyone. Listed below are some delicious, mouth-watering superfoods that the mouth will crave long before that first bite. Foods such as apples, cranberries and carrots are not just delicious to eat but healthy too. Squash, sweet potatoes and beets serve as a way to cleanse the blood and purify the body; not to mention, they can be pretty tasty too.

SQUASH OR PUMPKIN ANYONE?

Squash contains complex carbohydrates and works great in a salad or as an addition to a sandwich. It's a great source for fiber and beta carotene. Pumpkin has some great attributes too. Pumpkin is one good source of carbohydrates that work to regulate blood sugar. The pumpkin seeds are an excellent source of zinc and protein. Interested in a special tip? Well, cut up the pumpkin into small pieces and add in some salt and olive oil. Once that is done, bake at 350° F until the pumpkin is slightly brown. If you are interested, there is a blog post coming out soon entitled "14 Ways to Enjoy Pumpkin."

DO YOU LIKE SWEET POTATOES?

They are high in vitamins C and B6 and beta carotene. Having vitamin A in the body will help to maintain the health of the skin, hair and the immune system.

APPLES, BEETS, CRANBERRIES AND CARROTS... OH MY!

Apples are one of America's favorite fruits.
There is an old saying that "an apple a day keep the doctor away." This is so true, especially when it comes to the organic ones; they are usually a whole lot fresher and better tasting. Eating apples, especially organic ones, has been known to help fibromyalgia suffers.

Cranberries were first used to help treat urinary tract infections.
Ingesting cranberries or cranberry juice will help prevent E. coli bacteria from sticking to the walls of your urinary tract. The cranberry juice has to be the real deal, not the juice that is sold in the store, which is laced with copious amounts of sugar. Eating cranberries and drinking cranberry juice will help flush out any toxins or debris that may be hiding in the body.

Carrots offer so much when eaten.
Not only do they make a great snack, but one raw carrot can offer up to 13,500 IU of vitamin A. This means that it contains a lot of free radicals to help fight against cell damage. Eating two carrots each day could reduce cholesterol levels by as much as 20%. Being that they are a great cancer-fighting agent, beets offer a lot of health benefits. Beets are rich in potassium and are great for cleaning out the liver.

The various fruits and vegetables offer a way to eat healthy and fight infection all at the same time. These are the perfect autumn foods for either on the go or in a small meal.

Sources for this article include:

http://www.thedailygreen.com

http://www.dailymail.co.uk

http://www.womenshealthmag.com

http://science.naturalnews.com

Suzanne

Benefits of common root vegetables

by Kali Sinclair

(NaturalNews) Root vegetables are exactly what the name implies - they are the root of the plant. The most common root vegetables have become family staples: potatoes, sweet potatoes, carrots, onions, garlic, and beets. High in vitamins and minerals that they absorb from the ground, root vegetables are full of nutrients and are an excellent source of fiber. Many are high in vitamin C, B vitamins, and vitamin A. Many are high in antioxidants. Several have remarkable healing properties.

In choosing the best root vegetables, all should be firm, never soft, and blemish free. If the tops are still attached, you want to choose fresh leaves, not only as a means to choose the freshest vegetables, but due to the fact that the tops of many root vegetables are eaten as well as the root.

In the past, we stored root vegetables in the root cellar, a dark, cool, humid space. If you choose to store any root vegetables in the refrigerator, cover and seal them in plastic or paper and place them in a drawer or they will soon become soft. Do not refrigerate onions (except shallots and green onions) or potatoes.

Many root vegetables can be eaten raw, steamed, sauteed, baked, roasted, stir fried, or fried.

Potatoes

The number one food crop in the world, potatoes are a nutritious vegetable unless they are fried or loaded down with butter and sour cream. They are a good source of antioxidants, vitamin B6, vitamin C, potassium, manganese, phosphorus, niacin, copper, and pantothenic acid.

Potatoes are one of the "dirty dozen" with the highest pesticide residues. Choose organic potatoes to avoid these toxins.

Carrots

Most of the time, the carrots we see in the grocery store or farmers markets are a bright orange color, but carrots come in a variety of colors: white, yellow, red, and purple, in addition to orange.

Carrots are a well-known and proven aid to eye health, including glaucoma and cataract prevention. Newer studies include prevention of colon cancer and cardiovascular disease. They are an excellent source of vitamin A, with one cup of carrots providing more than the daily requirement. They are also a good source of vitamin C, B vitamins, vitamin K, vitamin E, manganese, potassium, and more.


Sweet Potatoes

There are about 400 varieties of sweet potatoes. Their flesh may be nearly white, cream, yellow, orange, pink, or purple. They are anti-inflammatory, have antioxidant properties, and they help maintain blood sugar levels.

The leaves of the sweet potato plant have antioxidant properties and are often added to soups. Purple sweet potatoes contain antioxidant ability more than 3 times that of blueberries. Sweet potatoes are also a very good source of vitamin C, B vitamins, manganese, phosphorus, copper, potassium, and pantothenic acid.


Onions

Onions support the cardiovascular system, benefiting both the heart and the blood vessels. They help increase bone density, support ligaments, and are an anti-inflammatory. Onions have also been shown to help prevent cancer, and they are antibacterial. Rat studies are showing onions help to balance blood sugar. They are a very good source of biotin and a good source of vitamin C, copper, B6 and B1, phosphorous, potassium, and folate.


Beets

Beets provide antioxidant, anti-inflammatory, and detoxification support. They are especially good for the nervous system and eye health. They help prevent heart disease and cancer, and their fiber is especially healthy for the digestive tract. Beets contain folate, manganese, potassium, copper, magnesium, phosphorus, vitamin C, B6, and iron.


Garlic

Garlic is antiviral, antibacterial, antifungal, and anti-inflammatory. Regularly used in alternative treatments, garlic has a long history of medicinal excellence, among them, cancer prevention and cardiovascular benefits. It is an excellent source of manganese and vitamin B6. It is a very good source of vitamin C and copper, and a good source of selenium, phosphorus, vitamin B1, and calcium.

The all-star of the group is garlic, check out, Garlic, the Most Amazing Herb On the Planet. And speaking of beetroot, if you're looking to boost your health by giving your body a lot more nutrition, see Total Nutrition - Make your own Homemade Multivitamin and Mineral Formula.

Sources:

http://ohmyveggies.com

http://truthwiki.org/Garlic

Suzanne

A tasty way to help prevent cardiovascular disease, cancer, and dementia

by Paul Fassa

(NaturalNews) Up until a few decades ago, blueberries didn't have the superfood status they rightfully claim now. As a matter of fact, they were considered lacking in nutrition. Since then, serious testing and analysis have proven blueberries are truly tasty, medicinal foods.

Blueberries are native to North America. The American Indians, who used them as food and medicine, showed early Massachusetts European colonists the bushes containing them. Prior to that, Europeans only knew of blueberries' cousin - bilberries.

Although fresh blueberries are considered the best way to go, it's been proven that fresh frozen blueberries also have the same antioxidant capabilities as fresh blueberries, possibly more. [1] But you might make sure the package feels loose, indicating they were not thawed and refrozen after their original freezing.

The recommended consumption level is around a half-cup to a cup daily, without added milk and sugar, which interfere their intrinsic health values. But as usual, the studies that determined milk was detrimental did not consider raw milk. After all, it is illegal and thus non-existent in the minds of most researchers. [2]

Every day may be too ambitious for most of us. But a major epidemiological survey determined that consuming blueberries three days a week was enough to reduce heart health risks by one-third. [3]

Cardiovascular health and lowered blood pressure

Two recent studies over the past couple of years, one at Florida State University (FSU) [4] and the other at Appalachian State University in North Carolina (NC) [5] very thoroughly analyzed the results of blueberry extracts on humans using blueberry powder extracts in random double blind testing.

The most modern state of the art device for measuring arterial stiffness was used at FSU, and both studies supported the following attributes of consuming blueberries:

Nitric oxide in blood levels was increased up to 68%, dilating blood vessels to accommodate easier blood flow, which in turn lowers blood pressure (BP) or hypertension.

After eight weeks, women in the FSU study experienced an average reduction of 5.1% with their systolic reading, the top number indicating pressure from the heartbeat, and a 6.8% lower diastolic reading, the lower number that indicates BP between heartbeats.

The same postmenopausal women in the FSU study experienced a 6.5% reduction in arterial stiffness, a symptom of arteriosclerosis. The NC study used both men and women with sedentary life styles with similar results after six weeks of using blueberry extract powder.

And that study also showed that natural killer (NK) cells of foreign invaders, including excess cancer cells, were increased significantly. [6]

Blueberries help resist cancer and dementia

University of Alabama, Birmingham (UAB) Department of Nutrition Sciences associate professor Laura Newton suggested a cup a day of blueberries could eliminate cellular damage linked to cancer after reviewing several studies on blueberries and cancer. [7]

Neuroscientist James Joseph, PhD, lead scientist at Nutrition Research Center on Aging at Tufts University said, "Call the blueberry the brain berry," after their animal study (rats) with blueberry extracts in 2005.

They tested rats that were equivalent in age to humans at 65 to 70 years and challenged them with memory response and neuromotor regimens. By the end of 10 weeks of testing, rat ages were in the 70 to 75 year range of human equivalency.

One group of rats was fed a control diet, another group was fed spinach extract, another group given strawberry extract, and the test group was given blueberry extract equivalent to a half-cup daily for humans. The blueberry rats had fewer problems with memory and/or coordination problems associated with old age and dementia.

Brain tissues examined after their deaths showed higher levels of dopamine in the blueberry rats. And another Tufts study soon after revealed the mechanism for protecting brain cells from damage, the heat shock protein, remained intact in older blueberry fed rats after inflammatory stimuli. [8]

Sources:

[1] http://www.sciencedaily.com

[2]

[3]http://www.greenmedinfo.com

[4} http://www.andjrnl.org

[5]

[6] http://www.greenmedinfo.com

[7] http://www.greenmedinfo.com

[8] Brain http://www.lef.org

Suzanne

Add Tomatoes To Your Diet For Numerous Health Benefits

by Raw Michelle

(NaturalNews) If you are a tomato lover, whether you chop them up for a salad, eat them whole as a juicy snack or cook them for a sauce recipe, you can be assured you are boosting your overall health in addition to enjoying their yummy goodness. Studies show that tomatoes fight the formation of free radicals (known to cause cancer, decrease your chances of getting prostate and colorectal cancer, and even reduce your blood pressure!(1)

Let's take a look at the many ways tomatoes can make you healthier.

Tomatoes are packed with antioxidants – and this is great news for health seekers!

Antioxidants are substances that inhibit oxidation, and this may prevent or delay some types of cell damage.(2) What's more, tomatoes are packed with them!

In a study published in the journal Molecular Nutrition & Food Research, it was found that "Regular consumption of tomatoes has been associated with decreased risk of chronic degenerative diseases. Epidemiological findings confirm the observed health effects are due to the presence of different antioxidant molecules such as carotenoids, particularly lycopene, ascorbic acid, vitamin E and phenol compounds, particularly flavonoids."(3)

Lycopene in tomatoes – another fantastic health booster

Tomatoes are super-rich in lycopene, a carotenoid pigment found in tomatoes – it is what gives them their beautiful, deep-red color. Lycopene is great for bone health, and can also play a crucial role in preventing prostate, lung and stomach cancers.(4)

Enjoy some delicious tomatoes for help in lowering your blood pressure

In a double-blind, placebo-controlled study published in the American Heart Journal, it was demonstrated that short-term treatment with antioxidant-rich tomato extract can reduce blood pressure in patients with grade-1 hypertension!(5)

Study participants first had a four-week placebo period, followed by an eight-week treatment period with tomato extract – 250 mg Lyc-O-Mato – and a four-week control period with placebo. The results? Systolic and diastolic blood pressure decreased during the treatment period, while no changes in blood pressure were shown in the placebo periods.

So grab some yummy, juicy, delicious tomatoes and get cooking – it is for your health, after all!

Sources:

(1) http://www.medicalnewstoday.com

(2) http://www.nlm.nih.gov

(3) http://www.ncbi.nlm.nih.gov

(4) http://www.pcrm.org

(5) http://www.ncbi.nlm.nih.gov

Suzanne

I am very grateful for this article. My wife and I, and often our visitors too, enoy a haystack for dinner where tomatoe are always included as well as lettuce, radishes, avocadoes, onions, etc.

Besides that I always have raw tomatoes on bread for breakfast.

This article encourages us to use more tomatoes in our favorite haystack. In our country we have delicious fresh tomatoes grown in thermo heated grenhouses. They taste better than tomatoes grown anywhere else. In summer we have light almost all night. In winter the greenhouses are lit with artificial sunlight.

So we have a lot to be thankful for.

These type of cleanses are good. But, everyone is different and we all need to figure out what works best for us.

Here is some general advise:



Not too many at one meal.

Brussels Sprouts: A Powerful Food With Cancer-fighting Potential

by Sandeep Godiyal

(NaturalNews) The cruciferous family of vegetables, which contains vegetables like broccoli, kale and cauliflower, get a lot of attention in the media. The health benefits of these veggies are immense. They are full of fiber to help with weight loss and digestion. They are packed with vitamins and minerals to help fill in the gaps in a nutrient-poor diet. And their sulfur-based compounds have been studied extensively due to their apparent ability to help prevent cancer or to even help treat it once the disease has developed. In all this excitement, however, Brussels sprouts somehow get left out. Unlike in England, where these vegetables are extremely popular, Brussels sprouts have a bad rap here in America. This is unfortunate, since when it comes to superfoods, they are one of the great unsung heroes.

More on Brussels sprouts

Brussels sprouts are not one of these fancy new hybridized vegetables. They have a history of cultivation which stretches back as far as ancient Rome. However, they take their name from the city of Brussels in Belgium where they were first written about, way back in the 13th century! In short, from classical times, people all around the world have recognized the nutritional value of these diminutive little veggies.

Modern nutritional science is backing up what ancient and medieval European farmers already apparently knew: Brussels sprouts are incredibly nutrient dense. They have achieved superfood status because they are, for starters, packed with a winning combination of vitamins K and C. They are also a great source of fiber, choline, vitamin B, potassium and protein. In addition to this, they also contain a wealth of bioactive phytonutrients which make them even healthier.

Brussels sprouts' hidden health benefits

One of the great health benefits stems from a group of active compounds found in many cruciferous vegetables called glucosinolates. This term refers to a group of compounds which all contain sulfur and which, once in the body, transform into isothiocynates, which are enzymes that have long been studied for their role in preventing and even treating cancerous cells and masses. The most famous of these in indole-3-carbinol (also known as I3C) which has been shown to halt the replication of breast cancer cells.

Another great health benefit from Brussels sprouts is that these sulfur-containing compounds also help to detoxify the body and remove unwanted wastes. The body requires large amounts of sulfur to help with this process, a nutrient that Brussels sprouts have in spades. In addition, their high amounts of vitamin C and other antioxidant compounds help the body to be more efficient at waste removal. In short, they are a healthy option for any home!

Many Americans are not even quite sure how Brussels sprouts should be cooked! Fortunately, there are plenty of recipes to be found on the Internet which can give delicious ways to prepare this food to make it palatable even to kids and to introduce it into the diet. Doing so can expand the variety of vegetables that are eaten in the average home and give people the amazing health benefits already discussed above.

Sources:

http://www.express.co.uk

http://www.brussels-sprouts.com

http://www.whfoods.com

Suzanne

Goji Berry Juice Being Recognized As a Health Promoting Superfood - Here's Why

by Harold Shaw

(NaturalNews) Over the past few decades, chemistry and science have evolved to such a degree that we are now able to understand how our bodies get sick, grow old and die. At a molecular level, researchers are able to determine which processes kill off cells and which ones protect them, fortifying their defense mechanism and enhancing their functions.There are two very important types of substances associated with the life and death of our cells. Those are antioxidants and free radicals.

Recently, interest in antioxidants became so widespread that the U.S. Department of Agriculture came up with a test to ascertain how many antioxidants a particular food item has, as well as how effective they are. Since this is an entirely new field, they also came up with a way to quantify the free-radical-destroying potential, through ORAC (oxygen radical absorbance capacity) units. What does this have to do with berry juice? Well, in terms of ORAC units, goji berries are off the charts. This is the reason why they are now deemed a superfood by many.

More about antioxidants and free radicals

Free radicals kill cells. They can either be created by our immune system to fight off viruses and bacteria or caused by environmental factors, such as smoking, radiation, toxins associated with pollution or even herbicides. Our bodies have natural reserves of antioxidants to neutralize these radical compounds, but if the former are not available, a lot of damage can occur. This is because, once a cell is affected by a radical, it becomes one itself. The process also greatly accelerates as we become older.

The way antioxidants work is by ending the chain reaction caused by free radicals. What they do is bind to radicals, neutralizing them and preventing further oxidative damage. Of course, our friends from fruits and veggies lose something in the process, but they don't become dangerous to our body, because they are stable elements in both instances. Simply put, antioxidants prevent the death and damage caused by free radicals to healthy tissue and, in the process, they also prevent many illnesses.

This is the reason why a lot of individuals believe that a diet rich in organic vegetables and fruit can prevent the on-set of cancer and keep our bodies young, strong and healthy.

Back to the berries

When it comes to fresh fruit and vegetables, goji berries are staring at the competition in the rear-view mirror. They have more than twice as much antioxidants as cranberries and five times that of blueberries or blackberries. The only things that can rival this Chinese-born superfood are spices such as turmeric, ginger, paprika, cumin or curry. In the world of spices, the dried ones are even better, since they are, theoretically, more concentrated. Basically, by drinking goji berry juice, you help your body repair cell damage and slow down the aging process.

In terms of vital nutrients we are already familiar with, just one ounce of goji has 15% of the recommended daily dose of iron, no less than half of your daily vitamin A needs and hefty doses of fiber and vitamin C. Because of its high density of nutrients, goji juice is said to help eyesight, greatly fortify the immune system and even promote weight loss. However, more studies are necessary to ascertain their precise effects when it comes to each of these aspects.

Whether you prefer tea, juice or dried fruit, goji berries can accustom even the most sensitive of palates. Their taste is a balance of sweet and sour, with a pleasant chewy texture. If we are to truly change our ways in terms of diet habits, we most definitely need to introduce our children to these superfoods.

Sources include:

LiveStrong.com

Web.Stanford.edu

LiveStrong.com

NutritionData.Self.com

AltMedicine.About.com

Science.NaturalNews.com

-Suzanne-

Why Do People Who Eat Lots Of Apples Live Longer?

by David Gutierrez, staff writer

(NaturalNews) Women who eat an apple a day don't just keep the doctor away — they're 35 percent less likely to die young, according to a study conducted by researchers from the University of Western Australia.

The scientists believe that similar benefits would be seen from other fruits and vegetables. However, they examined apples because people eat them in high enough quantities to make them an important dietary source of the plant compounds known a flavonoids.

"Apples are amongst the top contributors to total flavonoid intake," researcher Jonathan Hodgson said.

"We have previously shown that flavonoid intake from apple skin improved artery relaxation. We have now shown that higher apple intake was associated with lower risk of all-cause mortality and cancer mortality in older women."

Flavonoids and fiber

Researchers followed 1,456 women between the ages of 70 and 85 for 15 years, and used information from food frequency questionnaires to look for differences in mortality rates. They found that women who ate just 100 grams of apple a day, the equivalent of a small fruit, lived dramatically longer.

Hodgson said the health benefits likely come from the high fiber and flavonoid content of apple skin in particular.

Flavonoids are a class of plant chemical with powerful antioxidant effects. Like other antioxidants, they deactivate the "free radical" molecules that cause oxidative damage to cells in the body. Oxidative damage is believed to be a major contributor to chronic diseases including inflammatory diseases, heart disease, cancer and cognitive decline.

Flavonoids have also been shown to help reduce the amount of sugar that is absorbed from the diet, perhaps lowering the risk of diabetes and obesity. Apples are high in one particular flavonoid, quercetin, that has been linked to lower blood pressure, lower heart disease risk and even protection from the effects of certain heavy metals.

The high fiber content of apples has also been linked to lower levels of blood pressure and cholesterol, and to a lower cancer risk. And apples are high in micronutrients including vitamin C, magnesium and potassium.

Eat brightly colored fruits and vegetables

Another likely explanation for the connection between high apple consumption and longer life is a simple one: People who eat lots of apples probably eat lots of other fruits and vegetables as well. And they're probably more likely to make other healthy choices, such as getting enough exercise and not smoking.

Hodgson admits that apples are a stand-in, in the study, for any fruit.

Current research supports this idea. For example, a recent study by researchers from Harvard University and the University of East Anglia found that people who ate diets high in flavonoids — that is, in fruits and vegetables — were more likely to lose weight and less likely to gain it. Whereas the average woman gained 2 lb 3 oz over the course of four years, and the average man gained 4 lb 6 oz, the average person who ate the flavonoid-containing equivalent of 2.8 oz of blueberries every day instead lost 2 lb 10 oz.

"Just a single portion of some of these fruits per day would have an important impact on health at a population level," researcher Aedin Cassidy said.

Indeed, all kinds of nutritious food can provide life-saving health benefits. Dark red, blue and purple fruits in particular — which are high in chemicals known as anthocyanins — have been linked to improved cardiovascular health and lowered rates of disease. And a 2011 study in the Archives of Internal Medicine found that people with the highest blood levels of alpha-carotene — indicating high consumption of bright orange, yellow and green vegetables — were significantly less likely to die early, particularly from heart disease or cancer.

Sources for this article include:

DailyMail.co.uk

NaturalNews.com

NaturalNews.com

NaturalNews.com

Science.NaturalNews.com

-Suzanne-

It is always best to eat organic apples!

Why Are Purple Foods So Good For You? Learn The Science Of Why These Pigmented Choices Are Good For Heart, Brain Health

by David Gutierrez, staff writer

(NaturalNews) You've probably heard that purple foods — from blueberries to purple versions of foods such as potatoes — are particularly good for your health, and you may have wondered what's behind this effect. In fact, it literally is the purple color itself that's good for you — the pigments that give foods their purple color are a family of potent antioxidants known as anthocyanins.

Studies have linked anthocyanins to lowered risk of cancer, cardiovascular disease, neurological disease, cognitive decline and Alzheimer's disease. They also appear to help control — and possibly prevent — obesity and diabetes, in part by inhibiting certain digestive enzymes and helping control levels of blood sugar. They are potent anti-inflammatories, and are therefore also likely to reduce the risk of most chronic diseases.

Think "purple"

So how can you boost your intake of these super-antioxidants? Primarily by eating deep red, blue and purple fruits and vegetables. This includes all berries, including strawberries, as well as other fruits including cherries, pomegranates and plums.

Some vegetables are only high in anthocyanins if you pick the variety with the right color: purple sweet potatoes, red onions and purple cabbage, for example. Other high-anthocyanin vegetables include beets and eggplant. In the case of eggplant, be sure not to throw away the skin, as that's where most of the anthocyanins reside. The skin is also high in fiber, potassium and magnesium.

The skins of red and purple grapes are of course a good source of anthocyanins.

All of the above are foods that are relatively easy to come by. But if you're in the mood for something that's less common in the US diet, there are some other anthocyanin-rich foods you can try. One of these is guava fruit, and particularly the blue-green peels. Another is black rice, or, if that's too expensive, Kerala Red rice. Both of these are natural varieties of rice — not to be confused with genetically modified "Golden Rice."

Can your bread be purple, too?

A new source of anthocyanins may also soon be making its way to a grocery store near you: "purple bread," the invention of National University of Singapore food scientist Zhou Weibiao. Zhou extracted the anthocyanins from black rice and infused them into the bread flour. The final results were surprising.

"Despite its antioxidant capacity and associated health benefits, the knowledge of using anthocyanins as an ingredient in food products is very limited," Zhou said.

Even though the bread is baked at 200 degrees Celsius (400 degrees Fahrenheit), it retains 80 percent of the original antioxidant content of the flour. Remarkably, a chemical reaction between the anthocyanins and the starch also causes the carbohydrates in the bread to be absorbed 20 percent more slowly than usual, thus lowering the normally high glycemic index of white bread.

"If you want to enjoy the texture of white bread and slow down digestion, this is probably the best formula," Zhou said. "And the color isn't bad, either."

Although CNN has hailed the bread as "the first superfood of the baked goods world," such praise may be premature. For one thing, the bread is not yet commercially available. For another, it is still made from white flour, not whole wheat.

"The challenge was to see if we could change the formula of bread, without changing the smooth texture of white bread that people really love," Zhou said.

"You are eating the same amount of starch and wheat flour, so the nutritional value is the same. The key idea here is slowing down the energy release, so you use those calories over a longer period of time."

But really, did you expect any manufactured product to be able to replace good, old-fashioned fruits and vegetables?

Sources for this article include:

DailyO.in

Edition.CNN.com

NaturalNews.com

BlackRice.com

StyleCraze.com

Science.NaturalNews.com

-Suzanne-

Why Eating A Lot Of Fruit Daily During Pregnancy Can Make Your Child Smarter

by Isabelle Z.

(NaturalNews) It is no secret that fruit is one of the healthiest and most nutritious foods any person can eat, but a new study indicates just how crucial it is for pregnant women to eat plenty of fruit.

The study, which was published in EBioMedicine, involved an analysis of data taken from 688 children who were part of the Canadian Healthy Infant Longitudinal Development (CHILD) Study. After controlling for factors that might affect a child's learning such as parental education, gestational age and family income, the researchers found that children whose mothers consumed six or seven servings of fruit each day scored six or seven points higher on the traditional IQ scale at one year of age.

In fact, the study's senior author, Professor Piush Mandhane, said that when pregnant women eat one or more servings of fruit each day, they are giving their baby the same developmental benefits as actually spending an additional week in the womb.

The researchers took their findings one step further by experimenting with fruit flies. It might sound like an odd choice, but fruit flies actually have 85 percent of the genes that are connected to brain function in humans and are therefore ideal for studying the genetics of memory. The flies that were born after consuming elevated amounts of prenatal fruit juice displayed significantly higher memory abilities.

The researchers even believe that the connection between fruit and cognitive function has been maintained via evolution and is present across various species.

Don't overdo it

There are a few caveats, however. First of all, the researchers noted that pregnant women who consume too much sugar – even the natural sugars found in fruit – are at a higher risk of gestational diabetes and giving birth to a baby with a higher birth weight. Therefore, it is better to keep fruit consumption within reason. The study's authors found six to seven servings per day to be ideal. Although the researchers found that fruit juice carried the benefits for the brain that fruit did, whole fruit is always the better choice because it also offers fiber.

Stick to organic fruit

In addition, pregnant women should make a point of consuming organic fruit. A series of studies published in Environmental Health Perspectives showed that pesticide exposure has a negative impact on children's perceptual reasoning.

Researchers from the University of California, Davis, also demonstrated the connection between pesticide exposure during pregnancy and a higher risk of developmental delays and autism spectrum disorders.

Director of The Children's Environmental Health Center at Icahn School of Medicine in New York, Dr. Philip J. Landrigan, commented on that study: "We already knew from animal studies as well as from epidemiologic studies of women and children that prenatal exposure (to pesticides) is associated with lower IQ. ... This study builds on that, uses the population of a whole state, looks at multiple different pesticides and finds a pattern of wide association between pesticide exposure and developmental disability."

Pregnant women should stick to a diet of whole, organic food with an emphasis on fruit and vegetables. Keeping a bowl of fresh fruit out on the counter top is one way you can remind yourself to eat more fruit. The phytonutrients found in berries such as strawberries, blueberries and blackberries can boost neural communications in the brain, but every fruit offers benefits.

Meanwhile, processed food – especially processed meat – should be avoided at all costs. It's impossible to know what is really inside the packaged food you buy, and checking labels carefully isn't always enough, as demonstrated by Mike Adams' book, Food Forensics, which uncovers some alarming facts about the foods on your grocery store shelves.

Pregnant women have a tremendous opportunity to give their children a great start in life, and the foods they eat can have a huge impact on their babies' future health and intelligence.

Sources include:

NatureWorldNews.com

NaturalNews.com

NaturalNews.com

NaturalNews.com

Science.NaturalNews.com

FoodForensics.com

-Suzanne-