In today’s world of 2 minute instant noodles, there are lots of speculations about how to adopt the healthy eating habits to achieve those healthy families. A healthy eating plan is helpful to a great extent as it includes major calculations about the nutrients and ingredients that a human body needs. One of the most important points of healthy living is never to skip breakfasts as they are the most significant part of a day’s meals and they are able to keep you going for the entire day. The other big thing to remember is not eating so many bigger meals. Instead, meals should be broken down into several smaller meals so that the body will be able to absorb the food in a better way. Many healthy families have reported that as a part of healthy lifestyles, they follow a regular time table for their meals and by having meals at the right time daily, they are able to keep themselves in perfect shapes.
When we talk about healthy food and healthy eating habits, the very first thing that comes to our mind includes fruits and vegetables. No doubt, they should be a mandatory part of a person’s diet without which, a proper nutritious diet is not possible at all. While looking for healthy eating foods, you should ensure that they are natural and organic as far as possible. You should try to avoid artificial and canned foods as far as possible and also make sure that you consume some cereals also for your breakfast. These are healthy foods to be eaten in the morning as they are able to provide enough energy to the person’s body. It is also better to eat green foods as much as possible as they are extremely rich in nutrients like calcium, fiber and vitamin C.
Some of the most popular healthy food items include Broccoli, wild salmon, grape tomatoes, milk and sweet potatoes. It is wise to make a list of which foods you should eat and which foods you should avoid so that it will become easier to understand which foods you should consume. The main type of food that should be avoided are fats and foods that contain too much of sugar. Healthy foods such as different types of nuts not only provide a lot of energy to the body but also a great deal of body strength.
People who believe in healthy lifestyle and healthy living are looking for ways through which they can prepare food at their own home. We all know the unhealthy ways of dealing with food in restaurants and unreliable quality of grains ground in grinding mills in the market. Several healthy cooking equipments are available in the market including juicers, flour and grain mills, blenders, sprouters and cookers so that you can prepare your own food with your own hands and eliminate any chances of adulteration and unhygienic methods of cooking. All these healthy cooking equipments help the consumers to carry out all methods of cooking at their own home including sprouting, roasting, baking and blending and adopt a healthy lifestyle of living.
Source : http://www.articlesbase.com/nutrition-articles/healthy-living-with-healthy-eating-habits-774036.html
Monday, April 26, 2010
Tuesday, April 20, 2010
Vitamin C: There May Be a Modern Chronic Deficiency
Vitamin C. Mmmm . . . maybe you think of a tall glass of Florida orange juice. Or maybe you grab it at the beginning of the cold season. But would you associate it with cardiovascular disease (CVD) or cancer? Maybe you should. According to an article published in October 2007, in the Journal of Nutrition, there is accumulating scientific evidence that very large (therapeutic) doses of vitamin C may be effective in treating both CVD and cancer. In addition, some scientists have hypothesized that the onset of these common degenerative diseases may actually be due to a vitamin C deficiency in the general population. Dr. Steven Hickey and Dr. Hilary Roberts with the Vitamin C Foundation and authors of the book 'Ascorbate: the Science of Vitamin C', have gone so far as to suggest that heart disease is actually a chronic form of the vitamin C deficiency disease called scurvy.
Vitamin C, found in a variety of fruits and vegetables, is essential not only for our good health, but our very survival. Without vitamin C, human beings will certainly die of scurvy, a disease characterized by bleeding gums, skin discolorations from small ruptured blood vessels, easy bruising, joint pain, loose and decaying teeth, and hyperkeratosis of hair follicles. But along the continuum of health, there is a difference between survival and optimal human health. The real question is how much vitamin C is required for optimal health?
Vitamin C has many essential roles in the body. It is required for the synthesis of collagen, which is a main structural protein in our bodies, giving support to our tissues, including strengthening our blood vessels, ligaments, tendons, bone, and teeth. It is also required for synthesis of hormones, neurotransmitters, and other important substances needed for metabolism. In addition to these functions, vitamin C is a powerful antioxidant. It neutralizes free radicals before they have a chance to damage our cells. Vitamin C is arguably one of the most important antioxidants in our human physiology for its versatility and wide ranging presence.
How Much?
The government's Recommended Daily Allowance (RDA) is defined as the daily amount of a nutrient considered sufficient to meet the requirements of most healthy individuals. For Vitamin C, it is 75 mg/day for adult women and 90 mg/day for adult men (smokers are recommended to have an additional 35 mg/day). The current RDA is adequate to prevent death or serious health issues from acute deficiency of vitamin C (e.g., scurvy). The RDA is also adequate for required collagen and hormone synthesis (the RDA is mainly based on this). But to work effectively as an antioxidant, scientists are learning that vitamin C levels need to be significantly higher in our bodies. And the debate now is over how much is needed.
If we ate the recommended 5 servings of fruits and vegetables per day, we'd easily consume double the RDA for vitamin C and likely a lot more. According to Linus Pauling, a two time Nobel Prize winning chemist who is noted for his vitamin C research, our early human ancestors probably consumed 2,300 mg/day to 9,500 mg/day of vitamin C from their plant-based diet. This is 25 to 100 times more than today's RDA for an adult man!
History
Scientists have determined that about 40,000 years ago humans lost their own ability, through a genetic mutation, to manufacture vitamin C. Our DNA no longer allowed our cells to make an enzyme which is required to produce vitamin C internally. Evolutionary biologists would argue that the mutation conferred a survival advantage. After all, humans could conserve energy by not manufacturing something that was already abundantly available in their diet.
Along the way, our dependence on fruits and vegetables became obvious. In the 1700's, sailing ships started stocking limes or vegetables to prevent their crew members from dying of scurvy during long voyages. In 1928, Hungarian biochemist, Albert Szent-Györgyi, finally isolated the mysterious substance known as vitamin C. Since then, scientists have been working to understand exactly how vitamin C functions in our bodies.
Beyond Mere Survival
Today, scientific evidence is highlighting a discrepancy between the amount of vitamin C needed to avoid acute deficiency disease and the amount needed for effective antioxidant protection to ward off major degenerative diseases. This hypothesis is based on vitamin C's function as a powerful, versatile and pervasive antioxidant in our bodies.
Free radicals are molecules with an unpaired electron that make them highly reactive. They "steal" an electron to make up a more stable pair, hence damaging the molecules around them that have had to relinquish an electron. Free radicals have shown to be a significant contributing factor in the development of cardiovascular disease (CVD) and cancer. They can trigger premature cell death and inflammation in our vascular system. They can reduce the availability of nitric oxide which helps maintain healthy artery dilation and blood flow. Free radicals can also oxidize LDL cholesterol. As we're learning, it's not so much the LDL cholesterol that's implicated in the development of heart disease, it's that the LDL cholesterol has been damaged, or "oxidized", by free radicals. Free radicals can also cause DNA mutation and damage the supportive structure of our cells which can contribute to the development of cancer.
Many studies have shown that increased vitamin C intakes and increased plasma vitamin C concentrations are correlated with a decrease in degenerative diseases. Scientists have also determined and explained the specific mechanisms by which vitamin C scavenges and neutralizes these free radicals, thus providing powerful protection against free radical damage.
Conclusion
The current RDA may be sufficient to avoid acute deficiency disease but may not be enough to help protect us from free radical damage. A reduction of disease risk has been associated with 5 servings of fruits and vegetables per day, and this is likely due at least in part to their vitamin C content. But the vitamin C content in these servings is easily double the RDA. Scientists researching vitamin C have yet to agree upon how much is required for optimal human health. Their estimates vary and typically start at 400 mg/day and go higher.
Dr. Steve Hickey with the Vitamin C Foundation has published open letters to the Food and Nutrition Board and the National Institutes of Health, laying out the reasons why the current RDA is insufficient and why it should be reexamined and readjusted upward.
In the meantime, we can support our health and reduce our risk of degenerative diseases by making sure not to skimp on our 5 servings of fruits and vegetables per day. We may fortify ourselves with a good quality multi-vitamin supplement for the extra vitamin C it provides.
Vitamin C is a water-soluble vitamin, which means that it is not stored in the body and must be replaced by our diet every day. The Tolerable Upper Intake Level (UL) is the maximum continual intake of a nutrient that is unlikely to cause adverse health effects in almost all people, and for vitamin C the UL is 2 g/day (2,000 mg/day). The most common side effect of taking an amount larger than this is diarrhea. Therefore, healthy individuals have little concern of toxicity if consuming more vitamin C than specified by the RDA.
One word of caution - people who have a high risk of kidney disease, kidney stones, or disorders of iron metabolism should avoid large doses of vitamin C (>500mg). Consult your doctor or nutritionist prior to taking supplementation.
Virtually all fruits and vegetables contain some amount of vitamin C. According to the USDA nutrient database, fruits and vegetables that are among the highest in vitamin C content include: orange juice, grapefruit juice, peaches, peppers (sweet and hot), papayas, strawberries, broccoli, Brussels sprouts, kohlrabi, pineapple, and kiwi fruit. Other fruits noted for their high vitamin C content include: jujube, acerola, camu camu, guava, red and black currants, mango and persimmon.
Vitamin C, found in a variety of fruits and vegetables, is essential not only for our good health, but our very survival. Without vitamin C, human beings will certainly die of scurvy, a disease characterized by bleeding gums, skin discolorations from small ruptured blood vessels, easy bruising, joint pain, loose and decaying teeth, and hyperkeratosis of hair follicles. But along the continuum of health, there is a difference between survival and optimal human health. The real question is how much vitamin C is required for optimal health?
Vitamin C has many essential roles in the body. It is required for the synthesis of collagen, which is a main structural protein in our bodies, giving support to our tissues, including strengthening our blood vessels, ligaments, tendons, bone, and teeth. It is also required for synthesis of hormones, neurotransmitters, and other important substances needed for metabolism. In addition to these functions, vitamin C is a powerful antioxidant. It neutralizes free radicals before they have a chance to damage our cells. Vitamin C is arguably one of the most important antioxidants in our human physiology for its versatility and wide ranging presence.
How Much?
The government's Recommended Daily Allowance (RDA) is defined as the daily amount of a nutrient considered sufficient to meet the requirements of most healthy individuals. For Vitamin C, it is 75 mg/day for adult women and 90 mg/day for adult men (smokers are recommended to have an additional 35 mg/day). The current RDA is adequate to prevent death or serious health issues from acute deficiency of vitamin C (e.g., scurvy). The RDA is also adequate for required collagen and hormone synthesis (the RDA is mainly based on this). But to work effectively as an antioxidant, scientists are learning that vitamin C levels need to be significantly higher in our bodies. And the debate now is over how much is needed.
If we ate the recommended 5 servings of fruits and vegetables per day, we'd easily consume double the RDA for vitamin C and likely a lot more. According to Linus Pauling, a two time Nobel Prize winning chemist who is noted for his vitamin C research, our early human ancestors probably consumed 2,300 mg/day to 9,500 mg/day of vitamin C from their plant-based diet. This is 25 to 100 times more than today's RDA for an adult man!
History
Scientists have determined that about 40,000 years ago humans lost their own ability, through a genetic mutation, to manufacture vitamin C. Our DNA no longer allowed our cells to make an enzyme which is required to produce vitamin C internally. Evolutionary biologists would argue that the mutation conferred a survival advantage. After all, humans could conserve energy by not manufacturing something that was already abundantly available in their diet.
Along the way, our dependence on fruits and vegetables became obvious. In the 1700's, sailing ships started stocking limes or vegetables to prevent their crew members from dying of scurvy during long voyages. In 1928, Hungarian biochemist, Albert Szent-Györgyi, finally isolated the mysterious substance known as vitamin C. Since then, scientists have been working to understand exactly how vitamin C functions in our bodies.
Beyond Mere Survival
Today, scientific evidence is highlighting a discrepancy between the amount of vitamin C needed to avoid acute deficiency disease and the amount needed for effective antioxidant protection to ward off major degenerative diseases. This hypothesis is based on vitamin C's function as a powerful, versatile and pervasive antioxidant in our bodies.
Free radicals are molecules with an unpaired electron that make them highly reactive. They "steal" an electron to make up a more stable pair, hence damaging the molecules around them that have had to relinquish an electron. Free radicals have shown to be a significant contributing factor in the development of cardiovascular disease (CVD) and cancer. They can trigger premature cell death and inflammation in our vascular system. They can reduce the availability of nitric oxide which helps maintain healthy artery dilation and blood flow. Free radicals can also oxidize LDL cholesterol. As we're learning, it's not so much the LDL cholesterol that's implicated in the development of heart disease, it's that the LDL cholesterol has been damaged, or "oxidized", by free radicals. Free radicals can also cause DNA mutation and damage the supportive structure of our cells which can contribute to the development of cancer.
Many studies have shown that increased vitamin C intakes and increased plasma vitamin C concentrations are correlated with a decrease in degenerative diseases. Scientists have also determined and explained the specific mechanisms by which vitamin C scavenges and neutralizes these free radicals, thus providing powerful protection against free radical damage.
Conclusion
The current RDA may be sufficient to avoid acute deficiency disease but may not be enough to help protect us from free radical damage. A reduction of disease risk has been associated with 5 servings of fruits and vegetables per day, and this is likely due at least in part to their vitamin C content. But the vitamin C content in these servings is easily double the RDA. Scientists researching vitamin C have yet to agree upon how much is required for optimal human health. Their estimates vary and typically start at 400 mg/day and go higher.
Dr. Steve Hickey with the Vitamin C Foundation has published open letters to the Food and Nutrition Board and the National Institutes of Health, laying out the reasons why the current RDA is insufficient and why it should be reexamined and readjusted upward.
In the meantime, we can support our health and reduce our risk of degenerative diseases by making sure not to skimp on our 5 servings of fruits and vegetables per day. We may fortify ourselves with a good quality multi-vitamin supplement for the extra vitamin C it provides.
Vitamin C is a water-soluble vitamin, which means that it is not stored in the body and must be replaced by our diet every day. The Tolerable Upper Intake Level (UL) is the maximum continual intake of a nutrient that is unlikely to cause adverse health effects in almost all people, and for vitamin C the UL is 2 g/day (2,000 mg/day). The most common side effect of taking an amount larger than this is diarrhea. Therefore, healthy individuals have little concern of toxicity if consuming more vitamin C than specified by the RDA.
One word of caution - people who have a high risk of kidney disease, kidney stones, or disorders of iron metabolism should avoid large doses of vitamin C (>500mg). Consult your doctor or nutritionist prior to taking supplementation.
Virtually all fruits and vegetables contain some amount of vitamin C. According to the USDA nutrient database, fruits and vegetables that are among the highest in vitamin C content include: orange juice, grapefruit juice, peaches, peppers (sweet and hot), papayas, strawberries, broccoli, Brussels sprouts, kohlrabi, pineapple, and kiwi fruit. Other fruits noted for their high vitamin C content include: jujube, acerola, camu camu, guava, red and black currants, mango and persimmon.
Source : http://www.naturalnews.com/022998_vitamin_C_disease_health.html
Purple GMO Tomato Inferior to Nature's Offerings
In what appears to be an attempt at softening the public`s attitude toward genetically-modified organisms (GMOs), British scientists have engineered a purple tomato, rich in antioxidants, by splicing certain genes from the snapdragon flower with those of a tomato in order to create a "super tomato" that they say may fight cancer. Cancer-prone mice that lacked the p53 gene, also called the "genome guardian", were fed the altered tomatoes in a scientific study and were shown to live an average of 40 days longer than other p53-deficient mice on a standard diet. But do these findings tell the whole story?
Of the hundreds of worldwide sources that reported these findings, some honestly side-noted that natural tomatoes already have cancer-fighting properties, also mentioning that natural, unmodified fruits such as blackberries, blueberries, currants, and a host of other dark red and dark purple fruits already contain high levels of cancer-fighting anthocyanins. Others were not so forthright, shrouding nature in inferiority as this "franken-fruit" was hoisted to miracle status.
The study is clear and limited in its findings that this new fruit has been shown to lengthen the life-span of a group of cancer-prone mice as opposed to other cancer-prone mice not fed the fruit. The study did not investigate the long-term safety of genetically-modified foods, especially in human beings, and it was not tested alongside natural alternatives. It merely "discovered" what many health-minded people already know – that high levels of antioxidants are vital to maintaining health and preventing cancer cells from forming in the body. Yet reports of the study`s findings vary in exotic verbiage, describing the find as everything from a new treatment to help keep cancer "at bay", to celebrating it as a new possible cure for cancer. Still others glowingly endorsed it as a unique new form of cancer prevention, which was not part of the study at all. Why all the hype when we already have a myriad of cancer-fighting fruits and vegetables?
One writer begins her report on this study by declaring,
"Now that we have tried and failed to win the cancer war, it`s time to change our strategy. A new study suggests that eating a new genetically modified tomato may help prevent many types of cancer."
This same writer later contradicts herself by mentioning that natural fruits and vegetables with high levels of anthocyanins also provide protection against cancer (even though the cancer war has already been lost, according to the author), but states that it takes many more servings of these natural fruits and vegetables to achieve the same effective benefits of this genetically-modified tomato. But is this actually true? On what basis is she making this claim?
While it is true that the typical Western diet is deficient in nutritional foods, including antioxidant-rich fruits and vegetables, the conclusions drawn from this study by both the scientists who performed it and most of the journalists reporting on it are ultimately ill-informed and deceptive, favoring this engineered "fruit" that even the scientists themselves wouldn`t eat over natural fruits and vegetables that are readily available and far superior to anything that man creates in a lab.
The range of varying conclusions about this study all have the same incorrect common denominator, asserting that this new genetically-engineered tomato is a breakthrough in cancer prevention and treatment unlike anything currently available. Even those reports that admit the cancer-fighting properties of natural fruits and vegetables make the claim that this genetically-modified version has superior potency and effectiveness, discounting the comprehensive effectiveness of anything else in its natural, unadulterated form. These assumptions are clearly misguided and dangerous.
Interestingly, no mentions were made in any of the articles about natural, organic purple heirloom tomatoes that already exist, have high levels of anthocyanincs, and are perfectly safe and nutritious for both humans and mice.
Credit is due to the many reporters who did at least admit the cancer-fighting properties of fruits and vegetables in general, considering the FDA doesn`t even believe that food and nutrients play a role in health promotion and disease prevention. Yet all natural mentions were positioned as inferior in order to paint the picture that this new, genetically-modified tomato has unique cancer-fighting properties superior to its natural counterparts, a blatant lie. The presumptive belief that only man-made products are effective in the treatment, prevention, and cure of disease is a misconception that runs deep in conventional, nutritionally-illiterate thinking. In this case, writers around the world are reinforcing this lie while not-so-subtly plugging the "benefits" of GMOs to the public.
Speaking in regards to the supposed "positive effect" of the genetically-engineered purple tomato in the experiment, Cathie Martin, a plant biologist, said in a news release, "It is enormously encouraging to believe that by changing diet, or specific components in the diet, you can improve health in animals and possibly humans." Much like the altered tomato, this is hardly a breakthrough discovery; there are plenty of natural foods that will prevent, treat, and cure cancer without having to undergo dangerous genetic surgery.
In conclusion, there was absolutely no reason to fund and conduct the research, creation, and experimentation of a genetically-modified "super tomato" when we already have the real thing. Genetically-modified foods of any kind are dangerous, untested, and shouldn`t be touched with a ten foot pole. Thanks, but no thanks.
Of the hundreds of worldwide sources that reported these findings, some honestly side-noted that natural tomatoes already have cancer-fighting properties, also mentioning that natural, unmodified fruits such as blackberries, blueberries, currants, and a host of other dark red and dark purple fruits already contain high levels of cancer-fighting anthocyanins. Others were not so forthright, shrouding nature in inferiority as this "franken-fruit" was hoisted to miracle status.
The study is clear and limited in its findings that this new fruit has been shown to lengthen the life-span of a group of cancer-prone mice as opposed to other cancer-prone mice not fed the fruit. The study did not investigate the long-term safety of genetically-modified foods, especially in human beings, and it was not tested alongside natural alternatives. It merely "discovered" what many health-minded people already know – that high levels of antioxidants are vital to maintaining health and preventing cancer cells from forming in the body. Yet reports of the study`s findings vary in exotic verbiage, describing the find as everything from a new treatment to help keep cancer "at bay", to celebrating it as a new possible cure for cancer. Still others glowingly endorsed it as a unique new form of cancer prevention, which was not part of the study at all. Why all the hype when we already have a myriad of cancer-fighting fruits and vegetables?
One writer begins her report on this study by declaring,
"Now that we have tried and failed to win the cancer war, it`s time to change our strategy. A new study suggests that eating a new genetically modified tomato may help prevent many types of cancer."
This same writer later contradicts herself by mentioning that natural fruits and vegetables with high levels of anthocyanins also provide protection against cancer (even though the cancer war has already been lost, according to the author), but states that it takes many more servings of these natural fruits and vegetables to achieve the same effective benefits of this genetically-modified tomato. But is this actually true? On what basis is she making this claim?
While it is true that the typical Western diet is deficient in nutritional foods, including antioxidant-rich fruits and vegetables, the conclusions drawn from this study by both the scientists who performed it and most of the journalists reporting on it are ultimately ill-informed and deceptive, favoring this engineered "fruit" that even the scientists themselves wouldn`t eat over natural fruits and vegetables that are readily available and far superior to anything that man creates in a lab.
The range of varying conclusions about this study all have the same incorrect common denominator, asserting that this new genetically-engineered tomato is a breakthrough in cancer prevention and treatment unlike anything currently available. Even those reports that admit the cancer-fighting properties of natural fruits and vegetables make the claim that this genetically-modified version has superior potency and effectiveness, discounting the comprehensive effectiveness of anything else in its natural, unadulterated form. These assumptions are clearly misguided and dangerous.
Interestingly, no mentions were made in any of the articles about natural, organic purple heirloom tomatoes that already exist, have high levels of anthocyanincs, and are perfectly safe and nutritious for both humans and mice.
Credit is due to the many reporters who did at least admit the cancer-fighting properties of fruits and vegetables in general, considering the FDA doesn`t even believe that food and nutrients play a role in health promotion and disease prevention. Yet all natural mentions were positioned as inferior in order to paint the picture that this new, genetically-modified tomato has unique cancer-fighting properties superior to its natural counterparts, a blatant lie. The presumptive belief that only man-made products are effective in the treatment, prevention, and cure of disease is a misconception that runs deep in conventional, nutritionally-illiterate thinking. In this case, writers around the world are reinforcing this lie while not-so-subtly plugging the "benefits" of GMOs to the public.
Speaking in regards to the supposed "positive effect" of the genetically-engineered purple tomato in the experiment, Cathie Martin, a plant biologist, said in a news release, "It is enormously encouraging to believe that by changing diet, or specific components in the diet, you can improve health in animals and possibly humans." Much like the altered tomato, this is hardly a breakthrough discovery; there are plenty of natural foods that will prevent, treat, and cure cancer without having to undergo dangerous genetic surgery.
In conclusion, there was absolutely no reason to fund and conduct the research, creation, and experimentation of a genetically-modified "super tomato" when we already have the real thing. Genetically-modified foods of any kind are dangerous, untested, and shouldn`t be touched with a ten foot pole. Thanks, but no thanks.
The Importance of Antioxidants in Fruits and Vegetables
Fall has arrived and with the crisp weather comes a cornucopia of delightful fruits and vegetables that not only taste great but are excellent health boosters, as well! Fruits and vegetables are packed with powerful antioxidants that can lower your risk of heart disease, cancer, diabetes-related damage and even slow down the body's natural aging process. So grab an apple and read on…
What exactly are antioxidants and why do we need them? Antioxidants are nature's way of fighting off potentially dangerous molecules in the body. Such molecules come in the form of synthetic chemicals such as pesticides, plastics, and chlorine byproducts and are called free radicals. Free radicals are unstable molecules that essentially feed off of otherwise healthy molecules in order to survive. Every day tens of thousands of free radicals are generated within the body, causing cell damage that can lead to chronic and degenerative diseases if left unchecked.
The body sometimes creates its own free radicals in order to destroy viruses or bacteria. To balance out these unruly molecules, the body also creates antioxidants, which have the sole purpose of neutralizing free radicals. The body is only designed to create a certain amount of antioxidants on its own however, and as we are faced with an ever-growing number of environmental toxins, the body is less capable of fighting off the unwanted harmful invaders.
Fruits and vegetables provide the body with an added source of antioxidants that is needed to properly wage war against free radicals. Without the necessary intake of healthy fruits and vegetables, free radicals can spread and eventually lead to stroke, heart attack, arthritis, vision problems, Parkinson's disease, Alzheimer's disease and various types of cancer.
The benefits of getting your daily dose of fruits and vegetables are numerous! The antioxidant, Vitamin E, is wonderful for your heart. Vitamin E has the ability to essentially "mop up" the LDL ("bad") cholesterol in your arteries, allowing for the necessary elasticity and blood pressure levels to keep your heart pumping safely. Cholesterol, if left untreated, builds up as plaque on the inside walls of the arteries, impeding blood flow LDL and forcing the heart to work overtime to continue functioning. Eventually, plaque buildup can become so severe that it can create a blockage in the artery, leading to heart attack or stroke. By getting enough Vitamin E in your diet you can give your body the necessary antioxidants to prevent your LDL cholesterol levels from getting out of control.
Antioxidants can protect you against diabetes related damage. Free radicals thrive in the altered metabolic states of diabetics. But with the necessary antioxidants that fruits and vegetables can provide, free radicals can be neutralized, protecting your kidneys, blood vessels, eyes and heart from harmful damage.
Free radicals cause cancer cells to grow. Many studies have linked cancer, including those of the stomach, prostate, colon, breast, bladder, esophagus and pancreas, to free radicals. Eating your fruits and vegetables may not prevent cancer altogether, but can give your body the fighting chance that it needs. Antioxidants can neutralize cancer cells before they develop into a mass. A recent study at Harvard University found that men who ate the most tomato based foods (rich in antioxidants) had a 35% lower risk of developing prostate cancer than those who ate the least amount of tomato based foods.
Antioxidants slow the effects of aging! Free radicals damage the cells within our body that are vital to a youthful appearance and good health. Eating fruits and vegetables can slow down the loss of muscle elasticity that leads to wrinkles, boost your immunity making you less susceptible to illness, and put the breaks on memory failure, as free radicals injure the brain cells necessary for retaining information. Antioxidants are available in supplement form but are the most powerful when found in whole foods. The best practice is to combine a "greens" supplement (containing vitamins, minerals and antioxidants found in produce) with the recommended 5 to 9 servings of fruits and vegetables each day. Leafy vegetables, like spinach and collard greens, and orange colored fruits and vegetables such as mangos, oranges, cantaloupe, sweet potatoes and carrots are all excellent sources of the antioxidant beta-carotene. Fruits and vegetables containing lycopene, such as tomatoes, watermelon, guava, papaya, apricots and pink grapefruit, are also packed with antioxidants.
It is important that when you are purchasing fruits and vegetables for yourself and your family that you shop in the organic section. The produce available in most stores no longer contains the level of nutrients that it did 100 years ago. Because of pesticides and the diminished mineral levels in soils used today, eating non-organic produce will not provide you with the antioxidants (or vitamins and minerals) that your body needs. On average, organic produce contains nearly 30% more nutrients than non-organic and is grown without using harsh chemicals that can lead to further free radical exposure. Autumn is a great time to start a new healthy habit that your family will love, and eating 5 to 9 servings a day of scrumptious organic fruits and vegetables really can keep the doctor away.
What exactly are antioxidants and why do we need them? Antioxidants are nature's way of fighting off potentially dangerous molecules in the body. Such molecules come in the form of synthetic chemicals such as pesticides, plastics, and chlorine byproducts and are called free radicals. Free radicals are unstable molecules that essentially feed off of otherwise healthy molecules in order to survive. Every day tens of thousands of free radicals are generated within the body, causing cell damage that can lead to chronic and degenerative diseases if left unchecked.
The body sometimes creates its own free radicals in order to destroy viruses or bacteria. To balance out these unruly molecules, the body also creates antioxidants, which have the sole purpose of neutralizing free radicals. The body is only designed to create a certain amount of antioxidants on its own however, and as we are faced with an ever-growing number of environmental toxins, the body is less capable of fighting off the unwanted harmful invaders.
Fruits and vegetables provide the body with an added source of antioxidants that is needed to properly wage war against free radicals. Without the necessary intake of healthy fruits and vegetables, free radicals can spread and eventually lead to stroke, heart attack, arthritis, vision problems, Parkinson's disease, Alzheimer's disease and various types of cancer.
The benefits of getting your daily dose of fruits and vegetables are numerous! The antioxidant, Vitamin E, is wonderful for your heart. Vitamin E has the ability to essentially "mop up" the LDL ("bad") cholesterol in your arteries, allowing for the necessary elasticity and blood pressure levels to keep your heart pumping safely. Cholesterol, if left untreated, builds up as plaque on the inside walls of the arteries, impeding blood flow LDL and forcing the heart to work overtime to continue functioning. Eventually, plaque buildup can become so severe that it can create a blockage in the artery, leading to heart attack or stroke. By getting enough Vitamin E in your diet you can give your body the necessary antioxidants to prevent your LDL cholesterol levels from getting out of control.
Antioxidants can protect you against diabetes related damage. Free radicals thrive in the altered metabolic states of diabetics. But with the necessary antioxidants that fruits and vegetables can provide, free radicals can be neutralized, protecting your kidneys, blood vessels, eyes and heart from harmful damage.
Free radicals cause cancer cells to grow. Many studies have linked cancer, including those of the stomach, prostate, colon, breast, bladder, esophagus and pancreas, to free radicals. Eating your fruits and vegetables may not prevent cancer altogether, but can give your body the fighting chance that it needs. Antioxidants can neutralize cancer cells before they develop into a mass. A recent study at Harvard University found that men who ate the most tomato based foods (rich in antioxidants) had a 35% lower risk of developing prostate cancer than those who ate the least amount of tomato based foods.
Antioxidants slow the effects of aging! Free radicals damage the cells within our body that are vital to a youthful appearance and good health. Eating fruits and vegetables can slow down the loss of muscle elasticity that leads to wrinkles, boost your immunity making you less susceptible to illness, and put the breaks on memory failure, as free radicals injure the brain cells necessary for retaining information. Antioxidants are available in supplement form but are the most powerful when found in whole foods. The best practice is to combine a "greens" supplement (containing vitamins, minerals and antioxidants found in produce) with the recommended 5 to 9 servings of fruits and vegetables each day. Leafy vegetables, like spinach and collard greens, and orange colored fruits and vegetables such as mangos, oranges, cantaloupe, sweet potatoes and carrots are all excellent sources of the antioxidant beta-carotene. Fruits and vegetables containing lycopene, such as tomatoes, watermelon, guava, papaya, apricots and pink grapefruit, are also packed with antioxidants.
It is important that when you are purchasing fruits and vegetables for yourself and your family that you shop in the organic section. The produce available in most stores no longer contains the level of nutrients that it did 100 years ago. Because of pesticides and the diminished mineral levels in soils used today, eating non-organic produce will not provide you with the antioxidants (or vitamins and minerals) that your body needs. On average, organic produce contains nearly 30% more nutrients than non-organic and is grown without using harsh chemicals that can lead to further free radical exposure. Autumn is a great time to start a new healthy habit that your family will love, and eating 5 to 9 servings a day of scrumptious organic fruits and vegetables really can keep the doctor away.
Fruits and Vegetables Shown to Reduce Risk of Breast Cancer and its Recurrence
Eating a diet rich in fruits and vegetables drastically reduces the risk of ever getting breast cancer and of having a recurrence. Scientists at the University of Hong Kong have just released more research findings adding to the growing pile of evidence that selections from the produce section are the best bet for keeping away this dreaded disease.
The association between vegetable and fruit intake and breast cancer risk was evaluated using a hospital-based, case-controlled study. Four hundred and thirty-eight breast cancer cases were matched with an equal number of controls by age and place of residency. Their dietary intake was assessed by face-to-face interviews using a food frequency questionnaire. Multivariate logistical regression was used to estimate odds ratios.
Total vegetable and fruit intake was found to be inversely associated with breast cancer risk. The odds ratios of the highest quartile relative to the lowest quartile of total vegetable and fruit intake were 0.28 and 0.53 respectively. This means that those eating the lowest amounts had a 47% increased risk of breast cancer. Consumption of individual vegetable and fruit groups such as dark green leafy vegetables, cruciferous vegetables, carrots, tomatoes, bananas, melons (watermelon, papaya, and cantaloupe) was inversely and significantly related to breast cancer risk. An inverse association was also observed for vitamin A, carotene, vitamin C, vitamin E, and fiber intake. (International Journal of Cancer, July)
Fruits and vegetables modulate the cell cycle to safeguard health
People were created to eat fruits and vegetables. Several systems in the body depend on constituents from nature's garden for proper functioning. One of these is the cell cycle that regulates the growth and maintenance of all living things. During the cell cycle, chromosomes are duplicated, and one copy of each duplicated chromosome is transferred from the mother cell to the daughter cell. Proper regulation of this cycle is critical for the normal development and maintenance of health in multi-cellular organisms. If the cell cycle is not working as it should, cancer and other degenerative diseases may be the result.
The successful reproduction of new cells depends on two critical processes, the replication of DNA, and mitosis (the nuclear division of the daughter cell from the mother cell). Compounds from fruits and vegetables stand guard over this process and assure successful completion. (Frontiers in Bioscience, January, 2008)
In a world in which more and more genotoxins are constantly bombarding people, a greater intake of fruits and vegetables is necessary to modulate the effects of deregulation at cell cycle checkpoints and keep the cycle running smoothly creating new cells that are healthy. Up to ten servings of fruits and vegetables each day are now recommended by some health gurus.
Fruits and vegetables can reduce breast cancer recurrence by 40 percent
Scientists from the University of California examined the relationship between plasma carotenoid concentration as a biomarker of fruit and vegetable intake and the risk for a new breast cancer event in 1,550 women previously treated for early stage breast cancer. After 5 years of follow-up, those women with the highest plasma carotenoid concentrations had a 40% reduced risk for breast cancer recurrence. (Journal of Clinical Oncology, September, 2005).
Carotenoids are natural fat-soluble pigments found in certain plants. They provide the bright red, orange, yellow, blue and purple colorations found in the vegetable kingdom. Famous members of this family include beta-carotene found in carrots, spinach, kale and cantaloupe; lycopene found in tomatoes, pink grapefruit, watermelon, papaya, and apricots; and lutein, found in dark green leafy vegetables and blueberries.
Since carotenoids need lipids to become bioactive in the body, salads full of these colorful vegetables should always be eaten with some type of fat. The liberal use of extra virgin olive oil on a salad is a great way to bring its carotenoids to life. Fruits and nuts is another tasty combination. The healthy fats found in the nuts will bring to life all the carotenoids in the fruits. Snacking on dried fruits and nuts satisfies the sweet tooth while loading up the body with carotenoids. For best digestion, eat the fruits first and then the nuts rather than eating them together.
Fruits and vegetables with the highest anti-cancer activity
Almost all fruits and vegetables have anti-cancer activity. The superstars of the research labs are garlic and onions, cruciferous vegetables (broccoli, cabbage, kale, Brussels sprouts and greens), unbelliferous vegetables (carrots, celery, cilantro, parsley and parsnips), tomatoes, peppers, flax seeds, citrus, and soy. However, soy should never be eaten unless it is fermented in the traditional oriental manner and eaten as a small part of a mineral and protein rich meal.
Spirulina and chlorella are heavily pigmented microalgae. They are a nutrient rich vegetable food source rich in beta carotene and many other carotenoids, each with power to keep away breast cancer. They contain fatty acids to speed these carotenoids to work in the body.
Compounds from fruits and vegetables that have shown to help regulate the cell cycle include diindolymethane (DIM) from broccoli, apigenin from celery and parsley, curcumin from turmeric, epigallocatechin-3-gallate (EGCG) from green tea, resveratrol from red grapes and peanuts, genistein from soybeans, and silymarin from milk thistle. These are widely available as supplements.
The association between vegetable and fruit intake and breast cancer risk was evaluated using a hospital-based, case-controlled study. Four hundred and thirty-eight breast cancer cases were matched with an equal number of controls by age and place of residency. Their dietary intake was assessed by face-to-face interviews using a food frequency questionnaire. Multivariate logistical regression was used to estimate odds ratios.
Total vegetable and fruit intake was found to be inversely associated with breast cancer risk. The odds ratios of the highest quartile relative to the lowest quartile of total vegetable and fruit intake were 0.28 and 0.53 respectively. This means that those eating the lowest amounts had a 47% increased risk of breast cancer. Consumption of individual vegetable and fruit groups such as dark green leafy vegetables, cruciferous vegetables, carrots, tomatoes, bananas, melons (watermelon, papaya, and cantaloupe) was inversely and significantly related to breast cancer risk. An inverse association was also observed for vitamin A, carotene, vitamin C, vitamin E, and fiber intake. (International Journal of Cancer, July)
Fruits and vegetables modulate the cell cycle to safeguard health
People were created to eat fruits and vegetables. Several systems in the body depend on constituents from nature's garden for proper functioning. One of these is the cell cycle that regulates the growth and maintenance of all living things. During the cell cycle, chromosomes are duplicated, and one copy of each duplicated chromosome is transferred from the mother cell to the daughter cell. Proper regulation of this cycle is critical for the normal development and maintenance of health in multi-cellular organisms. If the cell cycle is not working as it should, cancer and other degenerative diseases may be the result.
The successful reproduction of new cells depends on two critical processes, the replication of DNA, and mitosis (the nuclear division of the daughter cell from the mother cell). Compounds from fruits and vegetables stand guard over this process and assure successful completion. (Frontiers in Bioscience, January, 2008)
In a world in which more and more genotoxins are constantly bombarding people, a greater intake of fruits and vegetables is necessary to modulate the effects of deregulation at cell cycle checkpoints and keep the cycle running smoothly creating new cells that are healthy. Up to ten servings of fruits and vegetables each day are now recommended by some health gurus.
Fruits and vegetables can reduce breast cancer recurrence by 40 percent
Scientists from the University of California examined the relationship between plasma carotenoid concentration as a biomarker of fruit and vegetable intake and the risk for a new breast cancer event in 1,550 women previously treated for early stage breast cancer. After 5 years of follow-up, those women with the highest plasma carotenoid concentrations had a 40% reduced risk for breast cancer recurrence. (Journal of Clinical Oncology, September, 2005).
Carotenoids are natural fat-soluble pigments found in certain plants. They provide the bright red, orange, yellow, blue and purple colorations found in the vegetable kingdom. Famous members of this family include beta-carotene found in carrots, spinach, kale and cantaloupe; lycopene found in tomatoes, pink grapefruit, watermelon, papaya, and apricots; and lutein, found in dark green leafy vegetables and blueberries.
Since carotenoids need lipids to become bioactive in the body, salads full of these colorful vegetables should always be eaten with some type of fat. The liberal use of extra virgin olive oil on a salad is a great way to bring its carotenoids to life. Fruits and nuts is another tasty combination. The healthy fats found in the nuts will bring to life all the carotenoids in the fruits. Snacking on dried fruits and nuts satisfies the sweet tooth while loading up the body with carotenoids. For best digestion, eat the fruits first and then the nuts rather than eating them together.
Fruits and vegetables with the highest anti-cancer activity
Almost all fruits and vegetables have anti-cancer activity. The superstars of the research labs are garlic and onions, cruciferous vegetables (broccoli, cabbage, kale, Brussels sprouts and greens), unbelliferous vegetables (carrots, celery, cilantro, parsley and parsnips), tomatoes, peppers, flax seeds, citrus, and soy. However, soy should never be eaten unless it is fermented in the traditional oriental manner and eaten as a small part of a mineral and protein rich meal.
Spirulina and chlorella are heavily pigmented microalgae. They are a nutrient rich vegetable food source rich in beta carotene and many other carotenoids, each with power to keep away breast cancer. They contain fatty acids to speed these carotenoids to work in the body.
Compounds from fruits and vegetables that have shown to help regulate the cell cycle include diindolymethane (DIM) from broccoli, apigenin from celery and parsley, curcumin from turmeric, epigallocatechin-3-gallate (EGCG) from green tea, resveratrol from red grapes and peanuts, genistein from soybeans, and silymarin from milk thistle. These are widely available as supplements.
Monday, April 19, 2010
Cruciferous Vegetables Proven to Prevent Breast Cancer
Research is continually showing the benefits of eating a diet high in cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts and cabbage. These veggies have been proven to prevent all sorts of cancer, including breast cancer. The way in which the active compounds in cruciferous vegetables inhibit breast cancer cells has been largely unknown. Now a study at UC Santa Barbara has shown why they are so effective.
Breast cancer is currently the second leading cause of cancer deaths in women. Consuming too many dead foods that don't offer anything of value to the body is one of the root causes. Adding cruciferous vegetables to the diet can fight this epidemic form of cancer.
Olga Azarenko, a graduate student at UCSB who worked on the team said, "These vegetables contain compounds called isothiocyanates which we believe to be responsible for the cancer-preventive and anti-carcinogenic activities in these vegetables. Broccoli and broccoli sprouts have the highest amount of the isothiocyanates.
"Our paper focuses on the anti-cancer activity of one of these compounds, called sulforaphane, or SFN," Azarenko added. "It has already been shown to reduce the incidence and rate of chemically induced mammary tumors in animals. It inhibits the growth of cultured human breast cancer cells, leading to cell death."
Isothiocyanate have the power to actually make changes on a genetic level. They can activate some genes that fight cancer and switch off others that fuel tumors.
Cruciferous vegetables prevent all sorts of cancer. One study of 50,000 men studied how different fruits and vegetables prevented bladder cancer. No significant associations were found between bladder cancer and the consumption of:
♦ Total fruits and vegetables
♦ Fruits only
♦ Vegetables only
♦ Yellow vegetables
♦ Green leafy vegetables
However, there was a 51 percent risk reduction for bladder cancer in those consuming more than 5 servings of cruciferous vegetables a week versus those consuming less than one a week.
Another study of 1000 men revealed that men who consumed 3 or more servings of cruciferous vegetables per week had a 41 percent reduced risk of prostate cancer compared to those that consumed only one or less a week.
Other studies have shown that broccoli sprouts are a natural sunscreen, protecting against skin cancer.
If everyone in the world ate at least 5 servings of cruciferous vegetables per week, we would see major shifts in health. Cruciferous vegetables are incredibly easy to add into the diet. Finely chopping raw broccoli and Brussels sprouts and sprinkling them over food will help them easily blend into other flavors. Adding broccoli sprouts is another way to get the incredible benefits of isothiocyanates.
Breast cancer is currently the second leading cause of cancer deaths in women. Consuming too many dead foods that don't offer anything of value to the body is one of the root causes. Adding cruciferous vegetables to the diet can fight this epidemic form of cancer.
Olga Azarenko, a graduate student at UCSB who worked on the team said, "These vegetables contain compounds called isothiocyanates which we believe to be responsible for the cancer-preventive and anti-carcinogenic activities in these vegetables. Broccoli and broccoli sprouts have the highest amount of the isothiocyanates.
"Our paper focuses on the anti-cancer activity of one of these compounds, called sulforaphane, or SFN," Azarenko added. "It has already been shown to reduce the incidence and rate of chemically induced mammary tumors in animals. It inhibits the growth of cultured human breast cancer cells, leading to cell death."
Isothiocyanate have the power to actually make changes on a genetic level. They can activate some genes that fight cancer and switch off others that fuel tumors.
Cruciferous vegetables prevent all sorts of cancer. One study of 50,000 men studied how different fruits and vegetables prevented bladder cancer. No significant associations were found between bladder cancer and the consumption of:
♦ Total fruits and vegetables
♦ Fruits only
♦ Vegetables only
♦ Yellow vegetables
♦ Green leafy vegetables
However, there was a 51 percent risk reduction for bladder cancer in those consuming more than 5 servings of cruciferous vegetables a week versus those consuming less than one a week.
Another study of 1000 men revealed that men who consumed 3 or more servings of cruciferous vegetables per week had a 41 percent reduced risk of prostate cancer compared to those that consumed only one or less a week.
Other studies have shown that broccoli sprouts are a natural sunscreen, protecting against skin cancer.
If everyone in the world ate at least 5 servings of cruciferous vegetables per week, we would see major shifts in health. Cruciferous vegetables are incredibly easy to add into the diet. Finely chopping raw broccoli and Brussels sprouts and sprinkling them over food will help them easily blend into other flavors. Adding broccoli sprouts is another way to get the incredible benefits of isothiocyanates.
Fruits and Vegetables Regulate the Cell Cycle to Prevent Cancer
It's amazing that more than 2000 years ago we realized many universal truths, and we did it without the scientific method. One person who really knew what he was talking about was Hippocrates, who said "Let food be thy medicine and medicine be thy food".
We lost our common sense for awhile and fell in love with a disease establishment that claimed science was on its side. Apparently we are now coming to earth again in a new age where science and sense meet. Scientists are now explaining the finer points of the truth Hippocrates was trying to tell us -- nature has provided us with all the tools we need to stay healthy. An example of this type of research is a study published in the January, 2008 edition ofFrontiers in Bioscience that deals with the importance of regulation of the cell cycle in prevention of cancer.
What is the cell cycle?
The growth and maintenance of plants, animals and humans is the result of an ordered series of events which constitute the cell cycle. During this cycle, chromosomes are duplicated and one copy of each duplicated chromosome is transferred from the mother cell to the daughter cell. Proper regulation of this cycle is essential for the normal development of multi-cellular organisms. If control of this cycle is lost for any reason, cancer or other degenerative diseases may be the result.
Successful cell replication depends on two critical processes: the replication of DNA, and mitosis -- the nuclear division of the daughter cell from the mother cell. The master controllers of these processes are protein kinases that regulate the proteins involved in this DNA replication and mitosis.
The research
For this study, scientists reviewed the sequence of events that regulate cell cycle progression with an eye towards the check points and mechanisms that cells employ to insure DNA stability during this cell cycle even in the face of genotoxic stress.
They noted that key transitions in the cell cycle are regulated by the activities of the various protein kinase complexes composed of cyclin and cyclin-dependent kinase (CDK) molecules. These cyclins are CDK binding partners which are required for kinase activity and are intimately linked to the cell cycle stage. CDK activity can be controlled by other mechanisms, such as the addition of a phosphate group, resulting in deregulation of the cell cycle. This is the process that leads to cancer.
Although diets rich in fruits and vegetables are increasingly being recommended for the prevention of cancer, their active ingredients and mechanisms of action have not been well understood. This research presents evidence that dietary agents identified from fruits and vegetables can act to modulate the effects of deregulated cell cycle checkpoints. It is through this mechanism that cancer may be prevented by dietary choice.
Compounds from fruits and vegetables that appeared particularly noteworthy were apigenin (celery, parsley), curcumin (turmeric), epigallocatechin-3-gallate (green tea), resveratrol (red grapes, peanuts and berries), genistein (soybeans), and silymarin (milk thistle).
We lost our common sense for awhile and fell in love with a disease establishment that claimed science was on its side. Apparently we are now coming to earth again in a new age where science and sense meet. Scientists are now explaining the finer points of the truth Hippocrates was trying to tell us -- nature has provided us with all the tools we need to stay healthy. An example of this type of research is a study published in the January, 2008 edition ofFrontiers in Bioscience that deals with the importance of regulation of the cell cycle in prevention of cancer.
What is the cell cycle?
The growth and maintenance of plants, animals and humans is the result of an ordered series of events which constitute the cell cycle. During this cycle, chromosomes are duplicated and one copy of each duplicated chromosome is transferred from the mother cell to the daughter cell. Proper regulation of this cycle is essential for the normal development of multi-cellular organisms. If control of this cycle is lost for any reason, cancer or other degenerative diseases may be the result.
Successful cell replication depends on two critical processes: the replication of DNA, and mitosis -- the nuclear division of the daughter cell from the mother cell. The master controllers of these processes are protein kinases that regulate the proteins involved in this DNA replication and mitosis.
The research
For this study, scientists reviewed the sequence of events that regulate cell cycle progression with an eye towards the check points and mechanisms that cells employ to insure DNA stability during this cell cycle even in the face of genotoxic stress.
They noted that key transitions in the cell cycle are regulated by the activities of the various protein kinase complexes composed of cyclin and cyclin-dependent kinase (CDK) molecules. These cyclins are CDK binding partners which are required for kinase activity and are intimately linked to the cell cycle stage. CDK activity can be controlled by other mechanisms, such as the addition of a phosphate group, resulting in deregulation of the cell cycle. This is the process that leads to cancer.
Although diets rich in fruits and vegetables are increasingly being recommended for the prevention of cancer, their active ingredients and mechanisms of action have not been well understood. This research presents evidence that dietary agents identified from fruits and vegetables can act to modulate the effects of deregulated cell cycle checkpoints. It is through this mechanism that cancer may be prevented by dietary choice.
Compounds from fruits and vegetables that appeared particularly noteworthy were apigenin (celery, parsley), curcumin (turmeric), epigallocatechin-3-gallate (green tea), resveratrol (red grapes, peanuts and berries), genistein (soybeans), and silymarin (milk thistle).
