 |
- All apples pack a health punch, regardless of variety. Although much of the nutritional punch of
apples is found in the skin, certain nutrients reside in the flesh, too. In recent studies,
researchers found two powerful flavonoids in Red Delicious apples, but they were mainly in the
skins. Another compound with strong antioxidant activity -- hydroxycinnamic acid -- was found in
the flesh. Two phenols found in the apples, epicatechins and procyanidins, have superior
antioxidant capacity and may help reduce the risk of heart disease, cancer, and other conditions.
Before you eat your apple, wash it thoroughly under running water with a vegetable brush to
remove wax and contaminants.
Journal of Agricultural and Food Chemistry 2005 Jun 15;53(12):4989-4995.
- Polyphenolic profiles in eight apple cultivars using high-performance liquid chromatography (HPLC). Tsao, R., Yang, R., Young, J. C., Zhu, H.,
Journal of Agricultural and Food Chemistry 2003 Oct 8;51(21):6347-6353.
| Apples |
- Do your eyes a favor and make blueberries a favorite fruit. Research suggests that compounds in
blueberries may help protect against potentially sight-damaging inflammation and oxidative
stress. These processes could contribute to conditions such as poor night vision or macular
degeneration.
Blueberries that tantalize your tongue may help you lower your cholesterol, too. In a recent
study, an antioxidant compound found in blueberries appeared to help lower cholesterol. The
compound -- pterostilbene -- also has powerful anticancer properties. Top your high-fiber cereal
with a handful of blueberries for extra cholesterol-lowering power.
pterostilbene, and piceatannol -- that may fight cancer and help lower cholesterol. Additional evidence suggests that
pterostilbene may lower triglycerides and protect against diabetes, too. Other important parts of cholesterol
management include weight control, regular exercise, and a healthy diet that includes fiber and monounsaturated fats,
such as olive oil or canola oil.
| Blueberries |
- Both men and women need calcium to help keep their bones strong and many people turn to
calcium-rich dairy as a source of this mineral. However, in a recent study, men who ate very high
amounts of dairy had a higher risk of testicular cancer compared to men who ate moderate
amounts.
Excessive calcium intake has been shown to negatively impact longevity in men. High saturated
fat intake in men and women also may contribute to premature aging. Full-fat cheese is high
in both calcium and saturated fat. If you choose dairy as your calcium source, choose low-fat
dairy products such as low-fat or nonfat milk, cheese, and yogurt.
In a study of older adults, those who took a daily calcium and vitamin D supplement were less likely to lose teeth
compared to older adults who did not take a supplement. Getting an adequate amount of calcium and vitamin D in the
diet can help keep teeth healthy by preventing osteoporosis, a disease that may weaken oral bone structures.
You also can get ample amounts of calcium and vitamin D in your diet by eating dairy and fortified foods. A cup of
vitamin D-fortified milk provides 290 milligrams of calcium and 100 IU of vitamin D. Other sources of calcium include
yogurt, salmon, soymilk, and kale. You can meet your daily vitamin D requirements by getting 10 to 20 minutes of
sunlight per day; however, food or supplement sources are best because sunlight can age skin prematurely and increase
the risk of skin cancer.
If you are trying to keep weight off, a few servings of low-fat dairy may further your efforts. In a recent study,
high-calcium intake appeared to suppress weight gain, while low-calcium intake inhibited body fat loss.
Many foods are excellent sources of calcium. If you're not taking supplements or consuming dairy or calcium-fortified
products, you may not be getting enough calcium in your diet. These food sources have been identified by the National
Institute of Child Health and Human Development as being high in calcium:
 | 1 oz of cooked dried white beans: 161 mg | |
| ½ cup spinach: 122 mg | |
| ½ cup turnip greens: 99 mg | |
| ½ cup soybeans, cooked: 90 mg | |
| 1 cup broccoli, cooked or fresh: 90 mg | |
| ½ cup bok choy, cooked or fresh: 80 mg | |
| 1 oz dry-roasted almonds: 80 mg | |
| 10 dried figs: 269 mg | |
| 3 oz salmon, canned with bones: 180 mg |
| Calcium |
- There's a new reason to love your morning glass of orange juice.
Orange juice and other sources of citrus are high in limonoids, phytochemicals that studies
suggest inhibit the growth of certain types of cancer cells. While research confirming the
benefits of limonoids continues, go ahead and drink up; orange juice also is high in heart-healthy
potassium, folate, and vitamin C. Limonoids may help lower cholesterol by inhibiting thesynthesis
of certain proteins. For example, lab tests with human liver cells reveal limonoids may reduce
limonoids -- phytochemicals found in citrus fruit and citrus fruit juices -- may arrest the growth of malignant mouth,
skin, colon, and lung tumors as well. Other results from human cell studies suggest limonoids may inhibit the growth of
neuroblastoma and breast cancer cells. Also, these citrus compounds appear to stimulate detoxification enzymes in the
body, which may help explain the health benefits of these compounds. A recent study of the body's ability to absorb,
metabolize, and use citrus limonoids confirmed their bioavailability in humans.
- Bioavailability of citrus limonoids in humans. Manners, G. D., Jacob, R. A., Breksa 3rd, A. P., Schoch, T. K., Hasegawa, S., Journal of
Agricultural and Food Chemistry 2003 Jul 2;51(14):4156-4161.
- Citrus limonoids induce apoptosis in human neuroblastoma cells and have radical scavenging activity Poulose, S. M., Harris, E. D., Patil, B. S.,
The Journal of Nutrition 2005 Apr;135(4):870-877
| Citrus |
- A sweet dried fruit may help control blood pressure. A small handful of apricots contain 480
milligrams of potassium, a mineral found in many fruits and vegetables. Research shows this
mighty mineral helps control blood pressure. Mix dried, chopped apricots with a handful of nuts
and seeds for a high-protein, mineral-rich trail mix. ACTIVE AGING BENEFIT: Eating a
diverse diet that includes 4 servings of fruit per day can make your body’s health as much as 4
years younger.
Few people consistently meet the recommended daily intake of fruits and vegetables. Sipping
fruit juice is one way to get your daily fruit needs. However, juices often are high in simple
whole fruits. For example, whole apples are high in phytochemicals that may help reduce the risk of certain types of
cancer, asthma, diabetes, and cardiovascular disease (CAD). They also are a good source of fiber. However, much of the
fiber and phytochemicals resides in the peels. In fact, studies suggest apple peels contain two to six times more
phenolic compounds than apple flesh and its juices. And in a recent study, whole apples inhibited LDL oxidation by 34
percent, but the degree to which apple juice inhibited LDL oxidation varied from 9 percent to 34 percent, depending on
the brand. Get most of your fruit servings from whole fruits; use fruit juices to fill in the gaps.
Regardless of type, all fats contain 9 calories per gram, which is high compared to the 4 calories per gram found in
protein and carbohydrates. Eating too much of any kind of fat may contribute to weight gain if it causes an
unnecessary increase in your overall calorie intake. However, you need a certain amount of fat for physiological
functions, so don't cut fat completely out of your diet. About 30 percent of your daily calories should come from fat,
and most of the fats should be unsaturated. Unsaturated fats such as those found in olive oil help protect your heart
and blood vessel function.
- Interactions between forms of fat consumption and restaurant bread consumption. Wansink, B., Linder, L. R., International Journal of Obesity
and Related Metabolic Disorders 2003 Jul;27(7):866-868.
| Fruit Juice |
- Foods rich in omega-3 fats include walnuts; flaxseeds; certain vegetable oils such as canola oil,
mustard oil, flaxseed oil, and soybean oil; and certain seafood items such as salmon, oysters,
herring, and cod. Omega-3 fats decrease blood levels of triglycerides, inhibit inflammation, help
prevent the formation of arterial plaques, and improve blood vessel function. A new study of 58
elderly nursing home residents reveals omega-3s may help prevent potentially fatal heart
arrhythmias. In the study, half of the group received 2 grams of fish oil capsules per day for 6
months while the other half received the same schedule of soy oil capsules. Both groups
protect the heart from life-threatening cardiac events. The fish oil group experienced the greatest increase in HRV
rate, which could correlate to a decreased risk for cardiovascular disease and heart attacks. Regular exercise helps
increase HRV as well.
| Omega-3 Fats |
- What is Prostate Cancer? Prostate cancer is a malignant
tumor that arises in the prostate gland. [See Box The
Prostate Gland, below.] As with any cancer, if it is advanced
or left untreated in early stages, it can eventually spread
through the blood and lymph fluid to other organs.
Fortunately, prostate cancer tends to be slow growing
compared to other cancers. As many as 90% of all prostate
cancers remain dormant and clinically unimportant for
decades. This high incidence of latent or incidental
malignancy is unique to the prostate gland. Most older men
eventually develop at least microscopic evidence of prostate
cancer, but it often grows so slowly that, as one specialist
has written, many men with prostate cancer "diewith it,
rather than from it."
make semen.
The Prostate Gland
| Smooth muscle cells, which contract during sex and squeeze the fluid from the glandular cells into the urethra, | |
| where it mixes with sperm and other fluids to make semen. | ||
| Glandular cells, which produce a milky fluid that liquefies semen. | |
| Stromal cells (which form the structure of the prostate. |
The prostate gland is located between the bladder and the rectum and wraps around the urethra (the tube that carries
urine through the penis). It is basically composed of three different cell types:
Functions of the Prostate Gland
The prostate gland provides the following functions:
| The glandular cells produce a milky fluid, and during sex the smooth muscles contract and squeeze this fluid | |
| into the urethra. Here, it mixes with sperm and other fluids to make semen. | ||
| The prostate gland also contains an enzyme called 5 alpha-reductase that converts testosterone to | |
| dihydrotestosterone, another male hormone that has a major impact on the prostate. |
The prostate gland undergoes many changes during the course of a man's life. At birth, the prostate is about the size
of a pea. It grows only slightly until puberty, when it begins to enlarge rapidly, attaining normal adult size and shape,
about that of a walnut, when a man reaches his early 20s. The gland generally remains stable until about the mid-
forties, when, in most men, the prostate begins to enlarge again through a process of cell multiplication.
- Review Date: 12/31/2002
- Reviewed By: Harvey Simon, MD, Editor-in-Chief, Well-Connected reports; Associate Professor of Medicine, Harvard Medical School;
Physician, Massachusetts General Hospital. Stephen A. Cannistra, MD, Oncology, Associate Professor of Medicine, Harvard Medical School;
Director, Gynecologic Medical Oncology, Beth Israel Deaconess Medical Center.
| Prostate Cancer |
- The latest news on the dangers of farmed salmon adds even more weight to warnings to avoid
eating commercially raised fish. Researchers from the Midwest Center for Environmental
Science and Public Policy in Milwaukee recently completed an analysis of the dioxin content of
both farmed and wild salmon and found that the farmed fish contained between three and 10
times more of these toxic chemicals than wild salmon. The
concentrations of such toxic chemicals as PCBs (polychlorinated biphenyls), toxaphene and dieldrin in farmed salmon
compared to wild fish. Those findings, added to the new ones, suggest that it is best to avoid eating farmed salmon,
the researchers said. Based on World Health Organization guidelines, farmed salmon consumption should be limited to
fewer than 10 meals per month, and only four meals if the fish comes from northern European farms. The study was
published in the May 2005 issue of Environmental Health Perspectives.
- Source: Environmental Health Perspectives, May 2005
| Salmon |
- Want healthy skin, hair and nails? Try taking the essential fatty acid gamma linolenic
acid (GLA). It offers a wide range of benefits, from acting as an effective anti-
inflammatory agent (with none of the side effects of anti-inflammatory drugs) to
promoting the healthy growth of skin, hair and nails. GLA can also be used effectively for
other conditions such as brittle nails and hair, arthritis, autoimmune disorders, and
premenstrual syndrome. Unfortunately, GLA is hard to come by in the diet, so
supplements may be necessary. Three good, natural sources are evening primrose oil, black
currant oil and borage oil. Each comes in capsule form, and vary in the amount of GLA
they supply as well as in their cost. Do not expect immediate results when taking GLA: it
takes six to eight weeks to see changes after adding GLA to the diet.
| Skin, Hair & Nails |
- Get a health blast by stocking up on the season's freshest strawberries. Experts agree: a diet
rich in fruits and vegetables can reduce your risk of chronic diseases. And strawberries are one
of the healthiest fruit choices around. In addition to delivering a high dose of heart-healthy
vitamin C, strawberries are packed with photochemicals and flavonoids that have been credited
with cancer-fighting powers. Strawberries possess a type of phytochemical called ellagic
acid. This nutrient may have cancer-inhibiting properties. Strawberries also are rich in
flavonoids, such as anthocyanin and quercetin. Flavonoids help the body fend off free radical
damage to cells, reducing the risk of disease and needless aging.
| Strawberries |
- The red variety of watermelon is one of the few foods that contains high amounts of lycopene, a
nutrient that is not only important to prostate health, but which also may improve heart health,
studies suggest. Lycopene is a red pigment, so choose red watermelon rather than yellow
varieties.
Other sources of lycopene include tomatoes and guava fruit. There is no recommended daily
allowance for lycopene. However, eating 4 servings of fruit per day can help ensure that you get
Potassium is an essential nutrient that helps protect against aging and disease. You can decrease your risk of stroke
by getting adequate amounts of potassium from foods, such as bananas, potatoes, tomato paste, salmon, grapefruit
juice, yogurt, and dried peaches or apricots. You should not take a potassium supplement unless under the direction of
your physician. Taking potassium in pill form can cause fatal irregular heart rhythms.
Making cantaloupe your favorite summer fruit may turn out to be a skin saver. Studies suggest that the carotenoids
found in cantaloupe may have skin-protective effects. According to research, dietary carotenoids appear to
accumulate in the skin, helping to protect it from the sun's damaging rays. Cantaloupe is an excellent source of
carotenoids, particularly the carotenoids beta-carotene. Beta-carotene is a carotenoid that the body converts into
vitamin A. Fruits and vegetables with an orange or yellow hue are your best source of beta-carotene. There is no
recommended daily allowance for beta-carotene; however, you should try to include 4 or 5 servings of fruit in your
diet per day, as well as 5 servings of vegetables.
| Melon |
- Eating a handful of walnuts each day might help control your cholesterol. Walnuts can improve
lipid profiles and vascular health in people with high cholesterol, research has revealed. Walnuts
are high in antioxidants and alpha-linoleic acid (ALA), an omega-3 fatty acid with cardio
protective properties. Participants in the study derived the health benefits from eating as few
as 8 to 10 walnuts per day.
Whole walnuts seem to confer greater vascular health benefits than monounsaturated fat alone.
That's because walnuts are not only rich in omega-3 fatty acids, but they also contain
Frequent nut consumption may decrease the risk of coronary artery disease (CAD), partly by improving lipid profiles.
Researchers who wanted to identify mechanisms of CAD risk reduction compared the effects of two similar heart-
healthy diets, only one of which contained walnuts. While both diets reduced total and LDL ("bad") cholesterol levels,
the walnut diet improved blood vessel dilation much more than the walnut-free diet.
Having a handful of almonds and sunflower seeds may be a cancer deterrent. Almonds and sunflower seeds are good
sources of vitamin E. Research has revealed that a diet high in vitamin E may be linked to a reduced risk of bladder
cancer. One ounce of almonds contains almost 8 IU of vitamin E. One quarter-cup of sunflower seeds contains about 7
IU. For a quick midday pick-me-up, pack some roasted pumpkin seeds in your lunch bag.
Pumpkin seeds are a good source of tyrosine, an amino acid that the body needs to produce norepinephrine.
Norepinephrine is a neurotransmitter needed for such responses as motivation, alertness, and concentration. Pumpkin
seeds also contain vitamin A, potassium, and magnesium.
Your brain needs amino acids in order to maintain important neurotransmitter functions. Meals high in protein can
increase brain and blood levels of the amino acid tyrosine, which may improve alertness and activity. However, low
blood levels of tyrosine may decrease thyroid hormone levels, producing sluggishness and inactivity. Most people get
enough protein and amino acids from their diet. About 15-20 percent of your daily calories should come from protein.
An ounce of pumpkin seeds contains about 289 milligrams of tyrosine. Other foods sources include beef, eggs,
avocados, and bananas.
In addition to nuts and seeds, good food sources of vitamin E include tomato paste, fortified cereals (check the label),
vegetable oil, and canned pumpkin.
| Nuts & Seeds |
- Foods rich in Potassium: dried apricots, bananas, cantalope, honeydew, watermelon, potatoes,
squash, tomato paste, sole, salmon, orange juice, & grapefruit juice.
Benefits of eating food rich in potassium: Your body uses calcium, magnesium, and potassium to
regulate blood pressure. Inadequate amounts of these minerals may contribute to high blood
pressure. A recent study compared the blood pressure-lowering effects of potassium chloride, a
mineral salt found in some blood pressure medications, and potassium citrate, the naturally
occurring form of potassium found in fruits and vegetables. Researchers determined both forms
of potassium might help significantly lower blood pressure. Potassium treatment lowered
systolic blood pressure by about 13 points in study participants, and it lowered their diasystolic
blood pressure by approximately 5 points, compared to a baseline measurement. Getting at least
3,000 milligrams of potassium every day can make you as much as 0.6 years younger. In addition
to dried apricots, other potassium-rich foods include bananas, cantaloupe, honeydew melon,
watermelon, potatoes, squash, tomato paste, sole, salmon, orange juice, and grapefruit juice.
Although getting the right amount of potassium can be a good way to help control your blood
pressure, talk to you healthcare provider to determine what other possible treatments, including
medication, are appropriate for you.
D., Coltart, R., Barron, J., MacGregor, G. A., Hypertension 2005 Apr;45(4):571-574. Epub 2005 Feb 21.
| Potassium |
- Looking for a tasty alternative to milk? The isoflavones in soy seem not only to help prevent
bone loss, but also to build bone. And soy protein causes less calcium excretion from your body
than animal protein. In fact, soy confers so many benefits that I'd like to see everyone make it
a regular part of their diet.
Start with soy milk if you’re leery of other soy products. One serving (one cup) contains 4 to 10
g of soy protein, and 20 to 40 mg of isoflavones. If you don't like the flavor of soy, you can
try the milk flavored with chocolate, coffee, almond or vanilla.
Soy milk is high in calcium, but not as high as cow's milk. So look for a calcium-fortified brand.
content, and look for low-fat products if you're watching your weight.
- Tea is the most widely consumed beverage in the world, second only to water.
Black or green, tea is brimming with heart-healthy benefits.
Compounds in green and black teas have a healthful impact on several markers of
heart disease risk, but debate continues as to which kind of tea is healthiest.
Recent research suggests it may be a dead heat. In a study, green and black tea
appeared equally protective against fatty arterial plaque buildup.
Black, oolong, and green teas are made from leaves of the Camellia sinensis plant.
The difference between green and black tea is the level of oxidation the tea
leaves experience during processing. The longer tea leaves experience oxidation,
the darker they become. Research suggests oxidation levels probably have little
recent animal study suggests both green and black tea may produce similar improvements in blood vessel health.
According to the researchers, the average 150-pound person would have to drink two 5-ounce cups of green or black
tea daily to get heart-health benefits similar to those achieved in the animal study.
Green and black teas inhibit atherosclerosis by lipid, antioxidant, and fibrinolytic mechanisms. Vinson, J. A., Teufel, K.,
Wu, N., Journal of Agricultural and Food Chemistry 2004 Jun 2;52(11):3661-3665.
Green tea is one of my favorite drinks, and my favorite green tea is matcha. Literally "powdered tea," matcha is a
carefully crafted green tea that is whisked with hot water in a bowl to make a frothy beverage. Preparation of matcha
is the focus of the Japanese tea ceremony and has a long association with Zen.
It is the only form of tea in which the whole leaf is consumed, and because it is made from top-quality leaves that are
treated with great care, it delivers more of the healthful elements of green tea than other forms. In addition to
providing trace minerals and vitamins (A, B-complex, C, E, and K), matcha is rich in catechin polyphenols, compounds
with high antioxidant activity. These compounds offer protection against many kinds of cancer, help prevent
cardiovascular disease and slow the aging process. They also reduce harmful cholesterol in the blood, stabilize blood
sugar levels, help reduce high blood pressure and enhance the body's resistance to many toxins. Matcha also has a
significant amount of dietary fiber and practically no calories.
| Teas, Black & Green |
- In a recent study, women who consumed the most vitamin B6 had a 34 percent lower risk of colon
cancer than women who consumed the least B6. The benefits appeared particularly great for
women who drank two or more alcoholic drinks per week. Good choices for vitamin B6 include
skinless chicken and turkey, bananas, and tomato paste. Your body needs vitamin B6 to synthesize
DNA, red blood cells, and the brain chemical serotonin, as well as to perform many other
functions. Lack of vitamin B6 may cause irritability and depression. A recent study reveals
vitamin B6 may decrease cancer risk, too. In a study of over 61,400 Swedish women between the
ages of 40 and 76, the women with the highest vitamin B6 intake were less likely to develop
colon cancer over the next 7 to 10 years. Because alcohol consumption is linked with lower levels
of this crucial vitamin, getting enough vitamin B6 may be especially important for women who
nondrinkers. If you're concerned about your colon health, eat no more than one serving of red meat per week, eat
plenty of fruits and vegetables, exercise regularly, and follow the colon cancer screening schedule recommended by
your healthcare provider.
- Vitamin B6 intake, alcohol consumption, and colorectal cancer: a longitudinal population-based cohort of women. Larsson, S. C., Giovannucci,
E., Wolk, A., Gastroenterology 2005 Jun;128(7):1830-1837.
- Yoga generally doesn’t burn a lot of calories, and it doesn’t qualify as aerobic exercise,
but a new study suggests that 30 minutes of yoga once a week may help prevent middle-
aged spread. The study, conducted at the Fred Hutchinson Cancer Research Center in
Seattle and published in the July/August 2005 issue of Alternative Therapies found that
people who were overweight at age 45 and practiced yoga for four or more years lost an
average of five pounds. Those people who didn’t practice yoga gained 13 pounds during the
same four years. The findings come from data on more than 15,000 men and women
between the ages of 53 and 57 who reported their weight at age 45 and their current
following a healthier lifestyle than the non-practitioners. The yoga group reported other types of exercise in addition
to yoga and took in 11 percent fewer calories from fat and 45 percent more calories from fruits and vegetables.
Another possibility: yoga practitioners report feeling more connected to their bodies, which may translate into eating
less and being more aware of when they’ve had enough food.
- Source: New York Times, Aug. 2, 2005
| Yoga for Weight Loss |
- Yogurt fortified with heart-healthy ingredients could be a helpful addition to your cholesterol-
lowering efforts.
In a recent study, people who daily ate yogurt fortified with plant sterols -- heart-healthy
plant compounds that help control cholesterol -- experienced reductions in both total and LDL
cholesterol after three weeks. A mere 1 to 2 grams of plant sterols per day may help control
your cholesterol. Plant sterols are small molecules found naturally in fruits, vegetables, and
cholesterol. Bread, cereal, yogurt, milk, and margarine may be fortified with plant sterols. In a recent study
comparing the cholesterol-lowering effects of four plant sterol-enriched foods, enriched yogurt lowered total
cholesterol by 5.6 percent and LDL cholesterol by 8.6 percent; enriched milk lowered total cholesterol by 8.7 percent
and LDL cholesterol by 15.9 percent; enriched bread lowered LDL cholesterol by 6.5 percent; and enriched cereal
lowered LDL cholesterol by 5.4 percent. Although eating enriched cereal increased blood levels of plant sterols as
much as drinking enriched milk, the plant-sterol enriched milk lowered LDL more. Researchers aren't sure why
different plant sterol-enriched foods produce different cholesterol-lowering effects. If you have high cholesterol,
follow your healthcare provider's advice regarding diet, exercise, and medication.
- Cholesterol-lowering effects of plant sterol esters differ in milk, yoghurt, bread, and cereal. Clifton, P. M., Noakes, M., Sullivan, D., Erichsen,
N., Ross, D., Annison, G., Fassoulakis, A., Cehun, M., Nestel, P., European Journal of Clinical Nutrition 2004 Mar;58(3):503-509.
| Yogurt |
| Soy |
| Vitamin B6 |
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