Study Shows Bitter Melon shows promise in protecting and treating Breast Cancer

Could a lowly veggie be a cancer magic bullet?

Researchers have found that an extract from bitter melon, a vegetable commonly found in India, China and South America, may protect women from breast cancer, according to reports.

Bitter melon extract, sold in U.S. health food stores as well as on the Internet, is used in folk remedies for diabetes because of its blood-sugar lowering capabilities, according to the researchers.

The scientists, whose work is published in the March 1 issue of “Cancer Research,” found that in lab studies bitter melon extract had other health benefits.

“When we used the extract from that melon, we saw that it kills the breast cancer cells," lead researcher Ratna Ray, a professor of pathology at Saint Louis University, told HealthDay News. "We didn't see any death in the normal cells," she added.

Studies need to move from Petri dish to animals and then to humans before there’s conclusive evidence points to bitter melon extract prevents or cures cancer.

"I don't believe that it will cure cancer," Ray said. "It will probably delay or perhaps have some prevention."

Bitter melon extract is rich in Vitamin C and flavonoids, which are good for health.

Marji McCullough, strategic director of nutritional epidemiology at the American Cancer Society, called the findings interesting.

"The results of this laboratory study are intriguing," McCullough told HealthDay. "But before recommending bitter melon extract supplements for cancer prevention, we need appropriate clinical trials to establish its safety and efficacy in humans."

She added that the ACS recommends getting nutrients through food, not supplements.


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Top 10 superfoods to eat in 2010

The term “superfoods” gets thrown around a lot, especially this time of year. Unfortunately, it’s often attached to nutrient-rich foods that are expensive, obscure or, um, something of an acquired taste.


So our list of superfoods for 2010, developed from conversations with dietitians, kinesiologists and holistic-health experts, is more practical. Our suggestions pack a big nutrient bang per calorie and deliver health benefits you need — but you probably already like and eat many of them, like romaine lettuce, walnuts, even seaweed. (Who knew it’s not just the fish that’s good for you in sushi?)


Resolve to eat these 10 foods, and be a healthier you in 2010.

1. BLUEBERRIES

Why you should eat more: Blueberries are packed with antioxidants, which help protect the body from disease; they’re high in potassium, vitamin C and fiber, all for about 80 calories a cup. Recent studies have suggested they may help protect against heart disease, cancer (especially colon and ovarian) and age-related diseases such as Alzheimer’s. In general, the darker the berry, the more health benefits, so load up on blackberries and elderberries, too.

How to up your intake: Fresh berries can be expensive and anemic-tasting in the winter, but frozen will work just fine, especially in a smoothie or stirred into yogurt. Processing, however, strips them of many nutrients, so that blueberry muffin doesn’t count.

2. QUINOA

What it is: It looks and cooks like a grain, but it’s really the seed from a leafy plant closely related to spinach.

Why you should eat more: Quinoa is a better source of complete protein than the foods it can stand in for, like rice. It provides more iron than most grains, and high levels of potassium and B vitamins. It’s also gluten-free and easily digestible, even for those with wheat allergies.

How to up your intake: Easy to prepare; it cooks in about 15 minutes. Boost the flavour by toasting in a skillet for five minutes before cooking one part quinoa to two parts liquid. Serve as a hot cereal topped with honey and yogurt; use as a substitute for rice pilaf or pasta.

3. SEAWEED

What it is: Most seaweed eaten in this country is nori, best known as those dried, dark-green sheets used in sushi rolls.

Why you should eat more: Seaweed is rich in iodine, which many Americans don’t get enough of. Iodine affects the thyroid, which helps regulate metabolism, nerve and muscle function, and it may boost resting metabolism. Some studies suggest it may even help prevent breast cancer.

How to up your intake: Sushi rolls, of course. At Japanese restaurants, also try it tossed in a soy/sesame/rice-wine vinegar dressing as a salad, or floating in miso soup. Or choose rice crackers flecked or wrapped with seaweed, available at Asian grocers.

4. WALNUTS

Why you should eat more: Unlike other nuts, walnuts are high in omega-3 fatty acids, the kind associated with fish like salmon and sardines. These fatty acids have been shown to reduce the risks of heart disease and stroke, prevent blood clots, protect against irregular heartbeat, decrease blood pressure and enhance the immune system.

How to up your intake: Walnuts are extremely high in calories, so use moderation; sprinkle on a salad (see recipe) or toss into a trail mix with dried fruit and air-popped popcorn.

5. KEFIR

What it is: A fermented dairy product drink, it’s kind of a cross between buttermilk and yogurt. Once available only in health-food stores, it’s in many mainstream grocers, often near the soy milk.

Why you should drink more: As a dairy product, it’s high in vitamin D, essential for bone growth and development. Recent studies also suggest vitamin D may help the immune system and protect against tuberculosis, multiple sclerosis, hypertension and some forms of cancer. Also, while most yogurts contain one to three types of probiotics, which aid in digestion, kefir has 10; it also contains prebiotics, which help probiotics work better. Finally, because it’s fermented, it’s easier to digest by people who are lactose-intolerant.

How to up your intake: Use it to top oatmeal; substitute for yogurt or sour cream in recipes; eat it straight, either fruit-flavored varieties or sweetened with honey, berries and granola in a parfait.

6. APPLES

Why you should eat more: They’re not flashy, but the often-overlooked apple is high in fiber (4-5 grams per apple) and lower in sugar content on the glycemic index than fruits such as bananas or grapes, so they’ll hang around in your stomach a while longer, making you feel full longer. Chewing one can even clean your teeth. Plus, they’re so practical, you have no excuse not to substitute one for that candy bar. They’re relatively cheap, widely available and highly portable — they don’t have to be refrigerated, sliced, cooked or even peeled, and they’re sturdy enough to roll around in your gym bag all day without getting mushy.

7. CHILES

What it is: Any hot variety will do, including jalapenos, poblanos, serranos, Scotch bonnets, cayenne or habaneros.

Why you should eat more: The capsaicin in chiles, which makes them hot, also is believed to have a thermogenic effect — some studies have suggested eating them can increase your metabolism rate and help burn calories. A bonus: Chiles add a ton of flavor for little caloric cost. And because of the heat, you can’t gulp down your food; you have to enjoy it slowly, which gives your stomach time to recognize it is full.

8. LENTILS

What it is: Part of the legume family, they come in a variety of colors — white, yellow, green, red, brown — which all pack roughly the same nutritional punch.

Why you should eat more: A good, inexpensive source of protein popular in world cuisines, especially Middle Eastern and Indian, lentils also provide high levels of folic acid. This nutrient, chronically under-consumed by Americans, helps prevent anemia, may help relieve menopausal hot flashes and is an important nutrient for women who are pregnant, as it’s crucial for fetal development.

9. EGGS (organic, please)

Why you should eat more: Eggs have had a hard time shaking that bad reputation they got in the ‘80s, when cholesterol was a buzzkill. More recent research, however, has shown the complete protein and other nutrients in eggs far outweigh any risks for most people. Eggs are also considered an anti-inflammatory food, meaning they can help reduce bodily inflammation thought to lead to chronic disease including stroke, heart disease and diabetes. They also are a great source of choline, which helps brain functioning, including memory, intelligence and mood, and may help prevent heart disease.

10. ROMAINE LETTUCE

Why you should eat more: All greens are good for you, and the darker the better. They’re natural antioxidants and provide a plethora of vitamins and minerals, especially vitamins A, K, C and foliate. But unlike other greens like kale or collards, romaine needs no cooking or special preparation, is palatable to almost everyone and is available virtually everywhere — Caesar salad, anyone?

4 cups romaine lettuce, torn into bite-size pieces

6 cherry or yellow grape tomatoes (sliced in half)

4 toasted walnut halves

1 tablespoon golden seedless raisins

1 / 4 red onion, sliced thinly

2 tablespoons goat or sheep feta cheese, crumbled

1/4 avocado (cut in small cubes)

1/2 small, tart apple (Granny Smiths work great), sliced thinly or cubed

For dressing:

1/2 teaspoon honey

1 teaspoon balsamic vinegar

1 teaspoon orange juice, freshly squeezed

1 teaspoon extra-virgin olive oil

1. Place salad ingredients into a bowl and toss.

2. Mix dressing ingredients and pour over salad. Serve immediately.

Adapted from www.netnutritionist.com, Gay Riley’s Web site



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Strawberries – The Fruit and Flavour of Spring

The month of February comes to an end, marking the end of winter season and the coming of spring. India Strawberries in white bowl.jpgcelebrates this season change with the very colourful festival of Holi, wherein all the people irrespective of their caste, religion or region come out in the streets in good spirits and play holi by throwing dry or wet colours on one another. The festival reflects the spring season through its rich colours. Spring season is a gardener’s delight and strawberries are the first fruit to ripen in this season.

More and more local farmers are taking to growing strawberries in their farms every year and the maximum contribution (85% of India’s total production) comes from a hill station called Mahabaleshwar in Maharastra. Strawberries are easy to grow and can even be grown in a “container garden” in your own home.

But what’s so great about these “berries”? Well, strawberries can be both good and bad depending on how it affects each individual. It can be a boon to some by providing extra nutritional value due to its abundance in antioxidants like anthocyanins on the one hand or be a curse to those who are allergic to strawberries. In history, some cultures believed that strawberries could prolong life and has also been used as symbols of purity, perfection and love.


Health Benefits of Strawberries:

There is ample evidence of the health benefits of strawberries. The benefits include, eye care, whitening teeth, relief from high blood pressure, arthritis and gout, heart diseases, skin care and beauty treatment and even in proper brain function.

· The antioxidants such as phenolic phytochemicals, vitamin-C, flavonoids and ellagic acid, present in strawberries prevent the harmful oxidants or free radicals from causing damage to the eyes. It also helps to maintain the right ocular pressure due to the presence of potassium.

. The acids that are present in strawberries helps to remove stains from teeth, thereby making them appear whiter. Cut a strawberry in half and rub it on the teeth and gums to remove the tartar, which will strengthen and heal the gums. You should let the juice remain on the teeth for a while longer before gargling with warm water.

· The anti oxidants and detoxifiers in strawberries will prevent the degenerative effects of the free radicals on muscles and joints in the body that causes arthritis and gout.

· Vitamin-C, folate and anthocyanin, quercetin and kaempferol are some of the flavonoids that are present in strawberries that possess excellent anti oxidant and anti carcinogenic properties, which helps to fight cancer and tumor. Therefore, a daily intake of strawberries can bring down the cancerous growth of cells, drastically.

· Strawberries are rich in iodine content and therefore are very helpful in the proper functioning of the brain and nervous system.

· Strawberries are very effective in lowering the high blood pressure caused due to sodium, as it is rich in potassium and magnesium content, which helps to maintain the electrolyte balance.

· Strawberries can also help to reduce the cholesterol levels by virtue of its high fiber, folate, no fats and high anti oxidants properties, thereby reducing heart diseases. Strawberries also help to strengthen the cardiac muscles due to the presence of vitamin B, which helps the heart to function properly.

· Strawberries are also very good for the skin and can be used for beauty treatments as it helps in softening the skin and clearing away dead skin cells. It then hydrates the skin by allowing moisture to enter the skin's surface. The antioxidants, phyto-nutrients and vitamin C provide the skin a healthy nourishing nutritional mixture.

· Strawberries are very good for the immune system due to all of the above-mentioned properties, and can help to prevent mild infections like the cold, flu and fever. Apart from this, it also has a very good anti-inflammatory property.


Some Interesting Facts About Strawberries

It may come as a surprise to you to know that strawberries belong to the family of the rose flower (Rosaceae) and the fact that they are really not considered a fruit at all. The strawberries that we find commonly in the market these days are a hybrid of different species, specifically selected by breeders to yield more crop that have a better taste and a more nutritious profile.

Strawberries are used extensively in foodstuffs like ice creams, jams, jellies, squashes, syrups, confectionaries, bakeries, chocolates and even medicines for their extraordinarily rich flavor, taste and color. Of course, one can also eat them fresh. There are many delicious recipes that can be made using strawberries. Visit this website for some easy strawberry recipes that you can make at home. http://www.easy-strawberry-recipes.com/



As you can see, strawberries are the flavour and fruit of the month with plenty of health benefits, so make the most of them this season. Grow them in your backyard or home in a container and use them in as many delicious mouth-watering recipes that you can. Store them in the form of jams, jellies, squashes, juices, syrups or whatever way you like them best and see your skin glow this Spring!!



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Your mother told you to eat your vegetables. You probably remind your children to do the same. The American Heart Association recommends eating eight or more servings of fruits and vegetables daily. The health benefits from fruits and vegetables range from reducing the risk of developing certain cancers to fighting heart disease. Some fruits, vegetables, and herbs can aid in the digestive process.

Grapefruit contains high amounts of vitamin C and smaller amounts of vitamins A, B complex, E, and K. This fruit contains large amounts of calcium, folic acid, phosphorus, and potassium. Though it contains citric acid, after digestion, grapefruit juice undergoes an alkaline reaction which has a positive effect in the treatment of acidity in the digestive system. Grapefruit juice increases the flow of gastric juices. In turn, it promotes digestion. High in fiber, grapefruit aids in maintaining bowel regularity. Grapefruit and grapefruit juice can cause potentially serious interactions with certain antidepressant and immunosuppressant medications, calcium channel blockers which are used to treat high blood pressure, and statins which are used to treat elevated cholesterol levels. People who are taking prescription medications should consult with their physicians regarding drug interactions.

Papaya is rich in antioxidants, vitamin B complex, potassium, and magnesium. It contains a digestive enzyme, papain, which is valuable for aiding the digestion of proteins. Papaya is a good source of fiber and is associated with reducing the risk of colon cancer, lowering elevated cholesterol levels, and preventing constipation.

Pineapple is high in antioxidants, vitamins A, C, and K, magnesium, and bromelain, which is an enzyme that breaks down and absorbs protein in foods. This fruit aids in digestion and helps prevent constipation.

Broccoli is high in fiber, antioxidants, and magnesium which facilitates proper digestion.

Ginger root and ginger oil are often used to treat indigestion and to improve digestion. In India, fennel seeds are chewed after meals to facilitate digestion.

Yogurt is a good source of easily digestible proteins.

It contains Lactobacillus, a bacteria which ferments milk and yogurt and aids in digestion. Yogurt is a rich source of calcium, potassium, and magnesium, as well as vitamins B2 and B12, D, and E. It is a nutritious supplement for individuals who are lactose intolerant.



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Daily doses of vitamins can have big benefits

From the moment Pam Lambert wakes up, she makes sure her day starts in a healthful way: She grabs a glass of water and a handful of vitamins and supplements.

By taking her daily vitamins, Lambert ensures she remains healthy, and she defers her fears of heart disease, a common problem in her family.

Included in her daily regimen are a multivitamin, omega-3 fatty acids, garlic and niacin, Lambert said. The last three are meant to lower her chances of heart disease, she said.

When choosing vitamins, it’s best to start with a multivitamin and work from there — making sure not to go overboard, said Lambert, who owns the Curves women’s fitness franchise in Lake Jackson.

People usually do not get a lot of the nutrition they need in their diet, Lambert said.

“Supplements fill in where diet leaves off,” she said.



WHAT YOU NEED

Though some people recommend women take prenatal vitamins even if they are not pregnant or that people take a vitamin pack, a multivitamin can cover most needs, said Kari Chupp, trainer at Family Fitness in Lake Jackson.

“It just hits it all,” Chupp said.

People who eat healthfully should be able to do fine with a multivitamin, she said.

A good multivitamin gives people a boost of energy, said Mara Thull, manager at Vitamin World in Lake Jackson.

“You should be able to tell a difference when you take one,” Thull said.

But they are not an overnight fix, Lambert said. They could take a month before they go into full effect, she said.

Children also should take a multivitamin, but Thull suggests something all natural to decrease the danger of overdose if the child gets into the bottle of vitamins.

Taking vitamins does not have to be expensive. Most multivitamins are produced with the same guidelines, and usually a generic brand is the same as the label, Chupp said.



A NEEDED BOOST

Of course, there are many options for people looking to add just a little more nutritional support to their diets. A multivitamin provides a foundation for someone looking to remain healthy, but Thull said it is just a start.

For older people with joint damage, good options for vitamins include glucosamine and bromelain, Thull said. Blood sugar metabolism can be aided by cinnamon, and Coenzyme Q10, or CoQ10, provides energy to the beating heart, she said.

Thull recommends CoQ10 for all men and women because it has anti-aging properties, helps circulation and research shows people who have heart attacks are CoQ10 deficient, she said.

Omega-3 fatty acid comes from coldwater fish and most of the people living on the Texas Gulf Coast don’t eat cold water fish, Lambert said. This supplement improves heart health, reduces inflammation and was even suggested to her by a cardiologist, she said.

Another good vitamin includes l-carnitine, an amino acid, which is good for cardiovascular health and can burn fatty tissue, Thull said. Fish oil also is good for skin and joints, Chupp said.

Though calcium is a vitamin most people associate with older people, it actually is important for younger people to get calcium as well, Lambert said. It’s important to take a calcium supplement that is easily digested, like calcium citrate or calcium maleate, and it should include vitamin D and magnesium, she said.

To boost the immune system, vitamin C is a good option, Chupp said. In addition, men and women who are exercising also should take extra protein, she said.



BE CAREFUL

Though some people complain the human body does not absorb the host of vitamins they take every day, Thull said it’s not as bad as it sounds.

Water soluble vitamins can be flushed out of someone’s system, but not until after the body takes as much as it needs, Thull said.

However, people should be aware they can overdo vitamins and take in too much, Chupp said. Some vitamins can be dangerous when too much is taken.

They should stay within the amount of vitamins recommended by doctors, she said.

“More doesn’t always mean better,” Chupp said.



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COMMON SUPPLEMENTS

None of these supplements has been approved by the FDA for the treatment of any diseases. Before taking any supplement, consulting with your physician is recommended.



Acidophilus

Treat or prevent vaginal yeast infections, yeast infections of the mouth, diarrhea caused by taking antibiotics, urinary tract infections.



Echinacea

Boosting the immune system, wound healing, eczema and psoriasis.



Fiber

Helpful in controlling weight, aids digestion, helps prevent constipation.



Ginger

Upset stomach, motion sickness, nausea.



Glucosamine/chonodroitin sulphate

Decreasing pain and improving movement in osteoarthritis patients; promoting healthy joint and connective tissue.



Omega-3 fatty acids

Lower body’s production of triglycerides, which in high levels can lead to coronary artery disease, heart disease and stroke.



St. John’s Wort

Treatment of anxiety, mild to moderate depression, stomach upset, insomnia, fluid retention and hemorrhoids.

Sources: fda.gov; drugs.com



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Is There Such a Thing as Too Much Vitamin C?

During the winter months, millions of Americans reach for handfuls of pills and fizzy powders bursting with everyone's favorite immune booster: vitamin C. After all, if eating an orange is healthy, then getting the vitamin C equivalent of 16 oranges is even healthier, right? Certainly that's what the Nobel Prize–winning chemist Linus Pauling, PhD, thought. In the 1960s, Pauling developed a theory that taking large amounts of vitamin C (he reportedly took up to 18,000 milligrams a day—about 280 oranges' worth) warded off colds, the flu, and even cancer.

Research in the decades since has failed to substantiate Pauling's claims, but new science actually suggests that America's vitamin C habit may be harming our health. A recent study conducted at the University of Jena, in Germany, found that supplements of vitamins C and E can subvert some of the benefits of exercise. Physical activity produces chemical by-products called reactive oxygen species (ROS). While ROS can cause some tissue damage, they also spur the body to metabolize calories (helping you lose weight) and improve insulin response (helping you process sugar). This last perk explains why many doctors recommend that patients at risk for diabetes get more exercise.

Yet vitamins C and E are antioxidants, meaning they work to eradicate ROS. Consuming the levels of antioxidants found in regular servings of fruits and vegetables destroys just some ROS; megadosing with the amounts found in supplements can extinguish nearly all of them before they have a chance to spark the body's metabolic and insulin responses. Excess vitamin C is also linked to an increased risk of osteoarthritis as well as gastrointestinal problems like diarrhea and indigestion. Looks like it's time to kick that Emergen-C habit.



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How do antioxidants affect my workout?

Sales of orange juice are soaring as people seek flu protection from vitamin C, The Globe and Mail reported last month.

Old habits die hard, and our faith in the power of antioxidants is deeply entrenched. Over the past few years, a vast series of studies involving hundreds of thousands of subjects have failed to find any health benefits from antioxidant supplements.

Now, a handful of studies suggest that popping these pills may even block some of the benefits of exercise, and even slow down post-workout muscle recovery.

It would be premature to pronounce the end of the vitamin era on the basis of a few studies – as premature as it was to leap on the bandwagon in the first place – but some skepticism is due.

“For something like vitamin C, it's important to have enough,” says Stephen Cheung, a physiologist at Brock University. “But that doesn't mean more is better.”

Antioxidants – vitamins C and E as well as molecules ranging from beta-carotene to the currently fashionable resveratrol – attack and neutralize the “free radicals” associated with aging and disease. Exercise stimulates the production of free radicals, which is why athletes are often advised to take antioxidant supplements.

But exercise is itself an antioxidant, since the body gradually learns to produce more and more of its own antioxidants in response to the spike of free radicals generated by exercise. One theory now gaining support is that taking extra antioxidants means the body never gets the opportunity to adapt on its own.

In May, Michael Ristow and colleagues at the University of Jena in Germany published a study in the Proceedings of the National Academy of Sciences examining how a four-week exercise program affected insulin sensitivity – one of the most significant health benefits conferred by physical activity. Half of the 40 volunteers were given a placebo, and saw significant improvements in insulin sensitivity; the other half took 1,000 milligrams of vitamin C and 400 IU of vitamin E each day, and saw no change despite the exercise regime.

To Dr. Ristow, this suggests that antioxidants are unequivocally bad, even though the research in favour of eating fruits and vegetables is unimpeachable.

It implies that fruits and vegetables are healthy despite their antioxidant content, not because of it, and that “other compounds in fruit and vegetables are responsible for their health-promoting effects,” he explained in an e-mail exchange.

The idea that antioxidants can stave off some muscle damage and soreness caused by free radicals after heavy exercise has also taken a hit.

In a study published in the September issue of Medicine & Science in Sports & Exercise, Portuguese researchers studying the national kayak team found hints that a cocktail of antioxidants actually delayed muscle recovery after training when compared with a placebo.

Victor Hugo Teixeira of the University of Porto, the study's lead author, speculates that free radicals may serve as a natural brake to prevent excessive exertion, while antioxidants override that signal and allow the muscles to work a little harder and sustain greater damage.

If that's true, athletes might benefit from taking antioxidants right before a competition, but would impede their recovery from training by taking them on a regular basis.

Even if antioxidants do ruin your workout, many people would gladly take that risk if it helped them avoid the flu. It is well established that they can help boost immune function in people who have undergone extreme physical exertion, such as ultramarathoners, Dr. Cheung says. But it's less clear that the same benefits accrue in everyday life.

In a study published last year, Dr. Cheung had volunteers cycle at moderate intensity for two hours – hardly slacking – and tested whether their immune function was helped by 1,500 milligrams of vitamin C a day for two weeks afterward.

The results were equivocal: If there was any effect, it was weak.

Dr. Cheung's advice is to ensure you are getting enough vitamin C from your diet, and if not, to change your diet before resorting to supplementation.

In a field where the science is still hotly contested, this seems like wise counsel. Some day, perhaps, we'll know exactly which molecules make fruit and vegetables so good for us – but until then, as long as you're eating lots of them, you don't have to worry about which ones.

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