BLUEBERRIES

Recent USDA studies show that blueberries are a tasty way to eat right and stay healthy. Scientists at the Jean Mayer Human Nutrition Research Center at Tufts University ranked blueberries # 1 in antioxidant activity compared with 40 other commercially available fruits and vegetables.

Dr. James Joseph, chief researcher at Tufts, is working with blueberries to examine their potential to help improve motor skills and reverse the short-term memory loss that comes with aging.

“The blueberry has emerged as a very powerful food in the aging battle,” said Dr. Joseph. “Given the possibility that blueberries may reverse short-term memory loss and forestall other effects of aging, their potential may be very great.”

According to the research findings at the Rutgers Blueberry Cranberry Research Center, blueberries help promote urinary tract health. According to Dr. Amy Howell, blueberries like cranberries, contain compounds that prevent the bacterial responsible for urinary tract infections from attaching to the bladder wall.

Eat a handful 2 or 3 times a week and see your energy level go up and good health begin!

GRAPES

Eating fresh grapes may prevent the accumulation of harmful oxidized cholesterol as well as the development of atherosclerotic lesions. According to the study, as reported in the Journal of Nutrition (Vol.135), naturally occurring antioxidants in fresh grapes known as polyphenols are believed to be responsible for this beneficial impact.

In order to ensure the scientific validity of grape health studies, a representative sample of fresh California grapes was collected, freeze-dried and ground into an edible grape powder. The grape powder used in this study contains all of the biologically active compounds found in fresh grapes.

“We found a remarkable reduction in the development of atherosclerosis following consumption of grape powder,” said principal investigator Bianca Fuhrman, at the Lipid Research Laboratory in Israel. “Grapes contain an abundance of powerful antioxidants that appear to inhibit an array of critical factors that can cause atherosclerosis.”

Atherosclerosis, also known as hardening of the arteries, is the result of cholesterol build-up on the arterial wall, which leads to blockage of the vessels that supply blood to the heart or the brain, resulting in a heart attack or stroke. Blood cholesterol is carried throughout the body by two lipoproteins. Low density lipoprotein (LDL), also known as bad cholesterol, deposits cholesterol in arterial walls when it is present in excess. High density lipoprotein (HDL), or the good cholesterol, removes the excess cholesterol from the arteries to the liver and out of the body. When cholesterol is damaged by oxidation, such as oxidized LDL cholesterol, it is more easily deposited on the arterial walls, leading to a blockage of the vessels. Diseased caused by atherosclerosis are the leading cause of illness and death in the U.S.

Dr.Fuhrman’s study showed that grape polyphenols reduced oxidative stress, increased serum antioxidant capacity, and reduced cell uptake of oxidized LDL cholesterol. “We are pleased to see studies such as this further the mounting evidence that grapes exert a protective role in heart health, this work provides insight that grapes impact a number of mechanisms that may lead to a reduction in atherosclerosis.”

Eating fresh grapes, drinking reconstituted frozen grape juice (purples grapes are best) are two ways to get this working in your life.

Give it a try!

BANANAS

Bananas contain three natural sugars – sucrose, fructose and glucose combined with dietary fiber so they give an instant, sustained and substantial boost of energy. No wonder the banana is the number one fruit with the world’s leading athletes. But energy isn’t the only way a banana can help us keep fit. Bananas can also help us overcome and prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

Research published in the January 2005 issue of the International Journal of Cancer suggests that regular consumption of whole fruits and vegetables, especially bananas, is highly protective against kidney cancer. The result of this large prospective study (61,000 over 13 years) found that those eating more than 75 servings of fruits and vegetables per month cut their risk of kidney cancer by 40%. Among the fruits, bananas were found to be especially protective. Those eating bananas four to six times a week cut their risk by 50% compared to those who did not eat bananas.

A group called MIND, the largest mental health charity in England, did a study among people suffering from depression and found that many felt much better after simply eating a banana. This is because bananas contain Tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

Bananas have also been recognized for their antacid effects that protect against stomach ulcers and ulcer damage. In one study, a simple mixture of banana and milk significantly suppressed acid secretion. The nutrients in bananas help activate the cells that compose the stomach lining, so they produce a thicker protective mucus barrier against stomach acid. Bananas also contain compounds known as protease inhibitors which help eliminate bacteria in the stomach that are the primary cause of stomach ulcers.

This unique tropical fruit is high in potassium yet low in salt making it perfect to help with high blood pressure. So much so, the US Food and Drug Administration has allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.

So, eat those bananas!

CARROTS

All of our lives we have been told to eat our carrots, they help improve your eyesight. Maybe you have wondered what is it about the carrot that is good for your eyes? That would be the beta-carotene. In addition to giving the carrot its name and orange color, it also converts vitamin A in the body which helps improve vision. The vitamin A forms a purple pigment called rhodopsin the eye needs to see in dim light. Rhodopsin production is spurred by vitamin A, raising the effectiveness of the light sensitive area of the retina.

The beta-carotene in carrots is an antioxidant combating the free radicals that contribute to conditions like cancer, heart disease, and macular degeneration. Medical studies have shown that men with high levels of beta-carotene and vitamin C had a 37% lower risk of cancer than the men with lower levels. Another study showed that men who consumed high amounts of alpha carotene have a lower incidence of lung cancer.

Cooking carrots actually raises the nutritional benefits. The fiber in carrots can trap the beta-carotene, making it difficult for your body to extract. By cooking them slightly, you free the beta-carotene from the fiber which allows your body to absorb it better. Eating only a half cup serving per day will give you more than the recommended dosage of beta-carotene. Getting your carrot-a-day is easy, considering the vegetable’s versatility and “blendability.” You can liquefy it in a blender or juice it. Each of these allows for the breakdown of the fiber yet you still get the benefit of the fiber with the juice.

OLIVE OIL

In ancient Greece, Hippocrates, the father of modern Medicine, called it “the great therapeutic.” Homer called it “liquid gold” and ancient Greek athletes ritually rubbed it all over their bodies. The health benefits of Olive oil that have been known and applied for centuries in ancient Greece are now being rediscovered by modern day researchers. A study published in the March 2004 issue of Medical Science Monitor reported that 2 tablespoons a day of olive oil added to an otherwise unchanged diet resulted in significant drops in total and LDL cholesterol.

Olive oil is recognized as important in maintaining metabolism and contributes to the development of the brain and bones in children. It is also recommended as a source of vitamin E for older people. A natural anti-oxidant, olive oil slows down the natural aging process. It also slows down acid overproduction in the digestive system thereby reducing the risk for ulcers and other gastrointestinal problems.

There is also a low incidence of skin cancer among Mediterranean populations, and olive oil consumption could be a contributing factor to this low skin cancer rate.

In addition to using it in stir frying foods, or salads, you can take 2 tablespoons in purple grape juice and just drink it down. Delicious!

Low Vitamin D Levels Could Cause Liver Disease

by Dr. Simi Paknikar

We are all aware that low levels of vitamin D can cause weak bones. A recent study indicates that it could be associated with liver disease as well!

Researchers claim that low vitamin D could be one of the reasons behind the development of non-alcoholic fatty liver disease (NAFLD). NAFLD occurs due to accumulation of triglycerides in the liver cells.

Outpatients of suspected metabolic syndrome with normal liver enzymes, no excessive alcohol intake, negative for hepatitis B and hepatitis C, no cirrhosis or chronic liver disease were subjected to liver ultrasound to estimate the presence and degree of fatty liver disease. 25(OH) vitamin D levels were measured to estimate any deficiency of vitamin D.

The researchers found that patients with NAFLD had low levels of 25(OH) vitamin D. They also found that the lower 25(OH) vitamin D levels, the worse is the degree of fatty liver disease. This association was independent of other possible influencing factors like age, sex, triglycerides, HDL and fasting blood glucose levels.

THE POWER OF CINNAMON

Just half a teaspoon of cinnamon a day significantly reduces blood sugar levels in diabetics, a new study has found. The effect, which can be produced even by soaking a cinnamon stick in your tea, could also benefit millions of non-diabetics who have blood sugar problems but are unaware of it.
The active ingredient in cinnamon is a water soluble polyphenol compound called MHCP. In test tube experiments, MHCP mimics insulin, activates its receptor, and works synergistically with insulin in the cells.
In a study using Pakistani volunteers, cinnamon also lowered blood levels of fats and "bad" cholesterol, which are also partly controlled by insulin. And it also neutralized free radicals, damaging chemicals which are elevated in diabetics. Cinnamon's essential oils also qualify it as an "anti-microbial" food, and has been studied for its ability to help stop the growth of bacteria as well as fungi, including the commonly problematic yeast Candida.
So, start using that cinnamon!