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Re: Fruit and Vegetables for Health
[Re: Suzanne]
#123780
03/02/10 11:27 PM
03/02/10 11:27 PM
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OP
SDA
Active Member 2016
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Joined: Aug 2009
Posts: 1,275
Calif. USA
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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
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Re: Fruit and Vegetables for Health
[Re: Suzanne]
#123810
03/03/10 11:10 PM
03/03/10 11:10 PM
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Active Member 2016
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Posts: 1,275
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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
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Re: Fruit and Vegetables for Health
[Re: Suzanne]
#123927
03/08/10 10:58 PM
03/08/10 10:58 PM
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Posts: 1,275
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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
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Re: Fruit and Vegetables for Health
[Re: Suzanne]
#123928
03/08/10 11:11 PM
03/08/10 11:11 PM
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OP
SDA
Active Member 2016
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Posts: 1,275
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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
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Re: Fruit and Vegetables for Health
[Re: Suzanne]
#123929
03/08/10 11:21 PM
03/08/10 11:21 PM
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OP
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Posts: 1,275
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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
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Re: Fruit and Vegetables for Health
[Re: Suzanne]
#123930
03/08/10 11:30 PM
03/08/10 11:30 PM
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OP
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Active Member 2016
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Joined: Aug 2009
Posts: 1,275
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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
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Re: Fruit and Vegetables for Health
[Re: Suzanne]
#123931
03/08/10 11:37 PM
03/08/10 11:37 PM
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OP
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Posts: 1,275
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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
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Re: Fruit and Vegetables for Health
[Re: Suzanne]
#123932
03/08/10 11:45 PM
03/08/10 11:45 PM
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OP
SDA
Active Member 2016
Dedicated Member
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Joined: Aug 2009
Posts: 1,275
Calif. USA
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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
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Re: Fruit and Vegetables for Health
[Re: Suzanne]
#123933
03/08/10 11:55 PM
03/08/10 11:55 PM
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OP
SDA
Active Member 2016
Dedicated Member
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Joined: Aug 2009
Posts: 1,275
Calif. USA
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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
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Re: Fruit and Vegetables for Health
[Re: Suzanne]
#123934
03/09/10 12:03 AM
03/09/10 12:03 AM
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OP
SDA
Active Member 2016
Dedicated Member
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Joined: Aug 2009
Posts: 1,275
Calif. USA
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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
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