The Big Benefits of Apple

Every December, I always remember the apple fruit. Looking back years ago, for our “Kris Kringle” events, it is often sent as a gift. When the rule says, something spherical, almost all would think of an apple. When we’re asked to give something red, it would be quite obvious that we’ll all receive an apple. At least 25 years ago, to buy an apple at R10 each is too costly; but as a nutritionist who has known a lot of benefits from the apple fruit, now I’d say that, it is worth the goodness of that fruit. Most of us have even grown to know that “an apple a day, keeps the doctors away;”to that statement, there is truth in every word.

Apple is a source of fiber and vitamin C. When you munch that crispy apple, you are able to put into your body that Vitamin C. This vitamin in apple is necessary for a lot of important things in our body like: Healing of wounds, prevention of certain types of anemia, building resistance to infection, amino acid metabolism and improvement of iron utilization. Vitamin C is also important for the production of a substance that gives structure to muscles, blood vessels, bones and cartilage. Aside from these important functions, vitamin C silently protects the cells from oxidative damage; as such, it helps in providing heart health as it is seen to play a role in preventing the oxidation of “bad cholesterols (LDL).”

Other than the benefits from vitamin C, apples contain a long list of phytonutrients (like quercitin, catechin, phloridzin and chlorogenic acid). They say that to have the full health advantage from apples, we must eat it with its skin on (but after thorough washing). Quercitin is considered as a natural anti-histamine and anti-inflammatory; with this, some asthmatics are relieved from symptoms of their asthma. Cancer specialists have also looked into the potential anti-prostate cancer benefits from quercitin. When you’re feeling depressed, with fatigue and anxiety, try a dose of your apple, it may in some way, help reduce the symptoms.

While you are getting a dose of anti-oxidant vitamin C, you are also having another form of a powerful antioxidant, catechin. Some scientists have proven that catechin can help reduce the risk of four major health problems like stroke, heart failure, cancer and diabetes. Phloridzin may be an unpopular flavonoid, but it can soon be very popular among post menopausal women who can find protection against the ravages of osteoporosis from phloridzin in apples. Phloridzin increases bone density and strengthens the bones.

Now, wonder why diabetics find apple as their friendliest fruit? The fiber content in apples, gives them the feeling of fullness that will keep them feel full for long periods of time, and thus lessen their chance of putting their blood sugar levels above normal from unnecessary eating. Moreover, galacturonic acid (a main component of pectin) in apple decreases the body’s need for insulin, and thus, helps diabetic people to cope with diabetes. Since poorly controlled diabetics are more prone to complications like cardiovascular diseases, pectin in itself can help lower blood levels of “bad cholesterol.”

If you are now thinking how to have those apples into your meals in an exciting manner, here are some suggestions you may want to try:

• Put apple cubes into your bowl of oats or mix with your cereals.
• Shred your apples over your fresh green salad or fruit salads.
• Slice it round to replace your fried potatoes or French fries.
• Garnish your afritada or Kaldereta with strips of apples.

There’s a lot more that you can do with your apple. So if you get one as a gift, be thankful for that precious apple in your hand, the benefits are a bite away.



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The beauty of cabbage

Four percent of the cabbage grown in the world is grown in the United States on 82,000 acres across the country.

Texas, Florida and New York provide the winter supply. China provides 38 percent worldwide.

The slang word for head in French is caboche and is believed to be the origin of the word cabbage. The French also use mon petit chou as an endearment meaning my little cabbage.

Cabbage originated in Western Europe where it was originally used for treating headaches, gout and intestinal disorders. Cabbage juice was used as an anti-toxin and many people drink it today for its health benefits. Thomas Jefferson grew 22 varieties at Monticello.

In the United States, cabbage is used for coleslaw, packaged salad mix, sauerkraut, egg rolls, soup flavoring, corned beef and cabbage and the fresh produce market.

Cabbage, Brussels sprouts, broccoli, cauliflower and kale belong to the same plant family Cruciferae or mustard, in the genus Brassica.

Cabbages smell pungent when they cook because sulfur compounds are released when they are heated. Cooking them uncovered reduces the problem.

The three types of cabbage include the regular green heads commonly found in produce departments. The pointed types are grown in the south. Red cabbage (rubra) looks just like round -head cabbage but is purple.

Savoy cabbage (Sabauda) has crinkled, yellow-green leaves. Chinese cabbage (Brassica pekinesis) is also called napa pe-tsai or Peking cabbage. It is sweeter and milder than the round-headed types.

Bok choy (Brassica chinensis) is called white mustard cabbage or Chinese white.

Cabbage and its relatives are good sources of vitamin C and A, thiamin, riboflavin, potassium and fiber. They are low in calories, fat and cholesterol. Research indicates that cabbage family vegetables may contain anti-cancer agents.

The Chinese produced wine-pickled cabbage 2,000 years ago and German cooks fermented cabbage with salt by the 16th century. Sauerkraut means sour cabbage. Salt fermented cabbage keeps well and is high in vitamin C so it was taken on ships to prevent scurvy.

German immigrants brought sauerkraut to America and it is often served on hot dogs, Reuben sandwiches and made into sauerkraut cake.

Cabbage’s cousin kale, is an ancient vegetable from the Mediterranean with the same health benefits.

In Scotland, kitchen gardens were known as kaleyards and dinner was called kail. If you were too sick to eat you were off your kail.

In 1929, Howard Dorsett traveled to Asia on behalf of the United States Department of Agriculture. Among the 9,000 specimens he brought home were ornamental kale seeds which were available to home gardeners by 1936.

Garden centers sell ornamental cabbage and ornamental kale (Brassica oleracea). It is used to decorate salad bars and is planted as an ornamental addition to fall gardens to go with pansies and chrysanthemums.

Ornamental kale has colorful foliage and in catalogs and garden centers both are called flowering cabbage and kale. Their ornamental value comes from the pretty leaves and rosettes rather than from flowers.

Kale is genetically closer to the native or wild cabbage since it does not form a central head. Botanically, they are biennials producing leaves the first year and seed the second.

Cabbage and kale are not heat tolerant so pre-chilled seeds are started 10 weeks before first frost. Do not cover the seeds — they need light to germinate.

The most vivid colors come with temperatures below 50 degrees. They can remain beautiful down to five degrees.

Ornamental kale and cabbage plants do best in a moist, sunny location. When transplanting to the garden, the lowest leaves should be planted flush with the soil level.

They are safe to eat and use as garnishes.

Ornamental cabbage varieties include Color-up, Osaka, Pigeon, and Tokyo. Ornamental kale varieties include Chidori, Flamingo Plumes, Frizzy, Peacock and Sparrow.



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The juice on juice

Health website WebMD gives the lowdown on what is good and what is not in juices:

Best choice: Vegetable juice, because it has less sugar and fewer calories than fruit juice and is loaded with fibre so you feel full.

Worst choice: Juice cocktails. Many contain only small amounts of real juice. Their main ingredients are usually water and some type of sugar, like high-fructose corn syrup. Similar to soft drinks, they are rich in sugar and calories, but low in nutrients.

Pure fruit juice: It is full of vitamins and disease-fighting antioxidants, but it can also be naturally high in sugar and calories. So limit yourself to one serving a day.

Pomegranate juice: High in sugar and calories, but it is abundant in antioxidants which help fight diseases like cancer.

Cranberry juice: Packed with vitamin C, which is vital for a healthy immune system. Blueberry juice: Believed to boost brain health. Animal studies suggest it can help protect against age-related conditions like dementia and Alzheimer's disease.

Red grape juice: As with red wine, the entire grape - including skin and seeds, where some nutrients reside - is used to make grape juice. It is said to be good for the heart.

Prune juice: It has long been recommended to relieve constipation because it is extremely high in fibre and contains a natural laxative called sorbitol. In addition, it is loaded with antioxidants, iron and potassium.

Orange juice: This breakfast staple is known for its immune-boosting benefits as it is loaded with vitamin C. Commercial types are often fortified with calcium and vitamin D, nutrients that strengthen the bones.



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Fall for 10 healthy autumn edibles

The move from summer to fall can be bittersweet: Clearing out the summer clothes to make way for sweaters, and prepping for cold and flu season, and trying to cope with your ragweed allergy. But the seasonal food switch is nothing but sweet - and warm and flavorful and super-nutritious.

Fall for these 10 healthy autumn edibles:

Apples: How you like them apples? There are reasons why apples are the old autumn harvest standby, the magical super-fruit that's supposed to keep the doctor away. At about 80 calories each, apples provide vitamin C and lots of beneficial fibre. Both the soluble and insoluble fibre found in apples help to support healthy digestion and cholesterol levels. Considering the sheer variety of apple types, you could eat an apple a day and never tire of the sometimes tart, sometimes sweet, always good-for-you flavours.

Beets: Beets are versatile, low in calories, naturally sweet, and packed with nutritional B-enefits. Beets are full of folate, a B vitamin crucial to healthy cell growth, especially during pregnancy. Two more B's abundant in beets: betacyanin, a pigment that is a potentially powerful antioxidant, and betaine, a heart-protective nutrient. Beets are also a great source of fibre.

Bell peppers: Get in on the crunch and colour of bell peppers when they're at their best and most abundant, from August through October. Minus the capsaicin that makes other peppers so hot, bell peppers offer a cooler, crisper, sweeter pepper flavour to foods. And just one cup of any colour bell provides nearly 300% of the vitamin C you need in one day! Combine that with over 100% of daily vitamin A, and bell peppers burst with antioxidant power. Munch on sliced raw peppers, sauté with a lean protein like tofu or chicken, stir-fry with other veggies, or dice onto a salad for some crunch.

Brussels sprouts: These little mini-cabbage look-alikes belong to the Brassica family of cruciferous vegetables, along with broccoli, kale, and spinach. Though Brussels sprouts top many a least-favoured veggie list, they are worth a bite. Cut a cup of these pods into quarters and braise them along with your favourite herbs and spices for a delicious dose of vitamins and minerals. That one cup yields a quarter of a day's folate, 15% of the fibre and potassium you'll need, 10% of the iron and omega-3 fatty acids, and a staggering 161% of your daily vitamin C requirements.

Cranberries: Bright red and tart to the tongue, cranberries crop up in the autumn to add to the colourful foliage. Whether plucked off a berry bush or cultivated in shallow, sandy pools, cranberries pack in lots of fibre and vitamin C. Because of their unique nutritional profile, cranberries have earned a reputation as a protective food against the bacteria that often cause urinary tract and bladder infections. Toss a handful of the berries into a mixed fruit salad, add them to a vinaigrette salad dressing, mix into hot oatmeal, or bake into muffins and cookies.

Figs: Figs are small, low-calorie fruits, but they are densely packed with nutritional benefits. Potassium, which is essential for proper heart, kidney, and muscle function, is abundant in figs, as is bone-building calcium. And 8 ounces of fresh figs yields 30% of your daily recommended fibre. As with any fruit, figs are a great source of antioxidant vitamins. Extract of fig leaves has also shown potential to support the health of people with diabetes.

Pears: Though softer, sweeter, and more delicate, pears provide just as much vitamin C and fibre as their apple kin. Add to the pear's profile the benefits of the antioxidant mineral copper and a juicy, buttery texture that makes the fruit a natural poached, sliced onto salads, or chunked into hot cereal.

Pumpkins and other squash: The rich, deep colours of pumpkin and other types of squash give a hint at the plentiful nutrients within. Vitamin A, in the form of beta-carotene, is abundant in these gourds. Beta-carotene is an antioxidant essential to healthy vision, and it may also boost the immune system and protect the body from the kind of free radical damage that may cause heart and blood vessel disorders and cancer. Squash provides plenty of potassium, a mineral that helps to regulate the kidneys and the heart, as well as the muscles and nerves. You'll also find tons of fibre in these fine fruits, which helps to reduce cholesterol, maintain intestinal health, and moderate blood sugar levels.

Parsnips: Parsnips don't land on too many "superfood" top ten lists, but that's only because they tend to be overshadowed by other veggies. They look a bit like pale carrots, but they actually contain much more heart-friendly potassium and folate than carrots. Folate is a B vitamin required for the creation of healthy cells, and having insufficient levels of it has been linked to cancer and birth defects. Parsnips may have only half the protein and vitamin C of potatoes - but they boast more fibre.

Sweet potatoes and yams: Whether you choose the more common sweet potato or the harder-to-find yam, you'll dine on a nutritious, low-calorie vegetable. Of the two, sweet potatoes have more iron and are a better source of antioxidant vitamin A, but yams have more fibre. The two are about equal in heart-helper vitamin B6, but yams pack more of a punch than sweet potatoes for potassium, which is needed for proper heart, kidney, and muscle function.

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Natural Ways to Prepare for Flu and Cold Season

Fever, cough, sore throat, runny or stuffy nose, body aches, headache, chills and fatigue all mean that Flu season is upon us. People are preparing to gather the items they can use to help stave off the flu and colds. A natural approach to prepare for the flu season can be beneficial.

The first thing you should do if you have or are trying to prevent a cold or flu is to increase your intake of vitamin C. This vitamin has many health benefits and acts as an antioxidant. If you do not take vitamins, now is a good time to get a supplement. This is one of the best natural ways to prepare for the season.

Get a diffuser and use antiviral essential oils. Not only does it smell good, it helps protect and heal. Some of the antiviral oils include lavender, clove bud, oregano, thyme, cinnamon. If you have caught the cold or flu, menthol, peppermint, and eucalyptus oils can help relieve symptoms of congestion.

There have been several studies that have concluded that eating a cup of low-fat yogurt daily can reduce your susceptibility to colds by 25 percent. Researchers think the beneficial bacteria in yogurt may stimulate production of immune system substances that fight disease. Phytochemicals which are plant and these natural chemicals in plants give the vitamins in food a boost. Eating lots of dark green, red, and yellow vegetables and fruits can be like wearing protective armor.

Try not to drink a lot of alcohol. It harms the liver, the body's primary filtering system, which means that germs of all kinds won't leave your body as fast. In addition alcohol dehydrates the body and takes more fluids from your system than it puts in.

Most important boosting your immune system is vital. The immune system is very complex but very simple to boost. Always drink plenty of water. This helps flush toxins and keeps your body hydrated. Get lots of rest and avoid stress whenever possible.

Stress depletes the immune system. Exercise helps build a strong immune system as well. These simple things can help build a stronger immune system which helps fight off colds and flu.

The best way to prevent cold and flu is simply washing your hands often. In addition try to avoid touching things in public places, like door handles. I am getting really good at not holding onto the banisters in public stairways and escalators. This spreads germs feverish and fast. So use common sense and wash your hands after you touch certain things that can be contaminated.

The cold and flu season doesn’t have to lay you out flat. There are a variety of things you can do to help protect you and your family.



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Vitamin C fights cancer - study

Vitamin C or ascorbic acid may be used to slow or stop cancer growth and increase the odds for patients to survive, a new study published on Aug 11, 2009 in the Journal of Translational Medicine once again suggests.

The study led by C H Yeom at the Catholic University of Korea in Seoul Korea and colleagues demonstrated in mice that vitamin C has carcinostatic effects.

In their experiments, Yeom and colleagues applied high doses of vitamin C in mice after the animals received sarcoma S-180 cells intraperitoneally.

They found high dose concentration vitamin C increased the survival rate by 20 percent compared to the control.

The highest survival rate was found in the group of mice that continuously received 1.7X10(-4) mol vitamin C before and after the induction of cancer cells.

In the mice that had the highest survival rate, the researchers further found that vitamin C inhibited the expression of three angiogenesis-related genes that control production of bFGF, VEGF and MMP2 by 0.3 times, 7 times and 4 times respectively.

Based on the results from biopsy, gene expression studies, and wound healing analysis in vivo and in vitro, Yeom et al. concluded that vitamin C inhibits cancer growth through inhibition of angiogenesis.

Angiogenesis is a physiological process involving the growth of new blood vessels from pre-existing vessels, according to wikipedia. Cancer growth relies on blood vessels to obtain nutrients.

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Strengthening the immune system through fresh fruit and vegetable consumption

As the threat of influenza (particularly H1N1/swine flu) is all around, eating a diet rich in fruit and vegetables can boost the immune system, helping to prevent illness and infection. More than any other food, fruit and vegetables contain essential vitamins and minerals which are of vital importance for good health and can also help in the prevention of diseases. As fresh fruit and vegetables are among others a good source of vitamin C, the consumption of fresh produce should be stimulated, in particular those for parts of the population most at risk of contracting influenza.

Freshfel Europe, the European Association for the fresh fruit and vegetable sector, wants to reiterate at this particular time of the year that fresh fruit and vegetables are an essential ally in the prevention and combat against the spread of influenza. Although the intake of vitamin C by itself will not ward off flu or the common cold, it strengthens the body’s immune system, helping it to fight off diseases and viruses.

Vitamin C has many functions (see notably the work of Chemistry Nobel Prize laureate Linus Pauling). There have been many studies (some by the Harvard School of Public Health) that have shown that vitamin C is effective in reducing the severity of flu symptoms. Vitamin C boosts the production of white blood cells, antibodies and interferon, all of which are critical to fighting flu and other illnesses. Vitamin C is a proven anti-inflammatory, collagen-building nutrient, which helps to restore the respiratory system. A strong respiratory tract is the first defence against flu viruses, and vitamin C has the added benefit of increasing the effects of friendly phagocytes, which “eat” viral cells.



Against this background and the wide recognition of vitamin C role in reinforcing the immune system, Ramon Rey, President of Freshfel, stated: “Fruit and vegetables are the best natural sources of vitamin C. The wide assortment of fresh fruit and vegetables available should therefore be taken into consideration to contribute to a healthy diet rich in vitamin C. Fresh produce should be an additional useful tool in the set of preventive measures taken by Member States in the EU to combat H1N1 swine flu.” He added: “A wide range of fruit and vegetables have a high vitamin C content, particularly exotics such as guavas and papayas, berries, kiwifruits, cantaloupes, all citrus varieties as well as several vegetables such as cauliflower, broccoli and sweet peppers. Health authorities should convey this basic message to the population alongside other preventive measures against flu.”

Fruit and vegetables can be taken in all their varieties and at different moments as a snack or during the various meals of the day. Philippe Binard, General Delegate of Freshfel, added: “It makes sense for consumers to get their vitamin C intake directly from fresh fruit and vegetables rather than from pills. They will indeed take benefit from the natural source of the vitamin added to the pleasure of tasting and enjoying the quality and diversity of fresh produce.” Ramon Rey, President of Freshfel, concluded: “Prevention is the best medicine. As we move into autumn and winter, we should be reminded of the many health related aspects of the consumption of fresh fruit and vegetables so that everyone can benefit from eating immunity-boosting fresh produce.”


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Do Vitamin Supplements work?

Vitamin Supplementation is huge worldwide. Most of us take vitamins now or have taken vitamins in the past.
Here are some statistics compiled by the Consumer Healthcare Products Association (CHPA) on supplementation:

The US ranks top in dietary supplementation globally.18.9% of Americans had taken at least one dietary supplement in 2004. Over 100 million Americans use vitamin and mineral supplements everyday.
The “global self-medication market” has become a multi-billion dollar industry and the dietary supplement sector is growing the fastest – 16% in 1998 alone. In the US, retail sales of supplements reached $11.3 billion in 2000.

The most common reason for supplement use is “to improve overall health and general well being.” It is a popular belief that vitamins are antioxidants and can therefore protect us from oxidative stress that causes many health conditions.

The most common health conditions that call for supplementation are menopause, cough, cold, flu, sore throat, and allergies or sinus conditions.

The third National Health and Nutrition Examination Survey (NHANES III), 1988–94 reported that about 40% of Americans, starting at age 2 months, have taken some kind of dietary supplement.

The most common supplements taken are: multivitamin/multiminerals – 22% multivitamins plus vitamin C – 15% vitamin C as a single vitamin – 13% herbal and botanical supplements – 7% vitamin E as a single vitamin – 6%

Over the years, more and more reports on the health benefits of vitamin supplements have emerged, ranging from cardiovascular benefits to cancer prevention. This is mainly due to the antioxidant properties of vitamins that can protect us from oxidative stress. As a result several studies have been conducted to confirm these reports. Some of the latest studies summarized below reveal surprising results to say the least.

Disease prevention and mortality

One of the very first studies to comprehensively investigate the health effects of vitamin supplements was conducted by Danish researchers in 2007. They performed a meta-analysis on data pooled from several clinical trials which used supplementation of the antioxidant vitamin A, vitamin E, beta-carotene, vitamin C and selenium used as stand-alone or as combination supplements to treat a wide range of health conditions, from cardiovascular disorders to cancer. Their results were a surprising, even troubling. For one, no benefits of these “antioxidant supplements” were found. Second, supplementation with vitamins A and E and beta-carotene (but not vitamin C and selenium) actually increased overall mortality. This study prompted other researchers to take a second look at the benefits of vitamin supplements.

In a more recent review paper, the same researchers performed another meta-analysis of more data from several clinical trials, this time involving over 200,000 people who are healthy as well as those with existing health conditions. The researchers only considered studies which compared the efficacy of antioxidant supplements against placebos in the primary and secondary prevention of different medical conditions. The authors reported that they “found no evidence to support antioxidant supplements for primary or secondary prevention. Vitamin A, beta-carotene, and vitamin E may increase mortality.”

Cancer

Another meta-analysis investigated the anti-cancer properties of antioxidant supplements, particularly against gastrointestinal cancers. They looked at data of trials which studied beta-carotene, vitamins A, C, and E and selenium. The authors concluded that “we could not find convincing evidence that antioxidant supplements prevent gastrointestinal cancers.”

One of the most recent developments in vitamin supplement research is the long-term SELECT (Selenium and Vitamin E Cancer Prevention Trial) study of the National Cancer Institute (NCI). The study evaluated the efficacy of selenium and Vitamin E in preventing prostate cancer and enrolled 35,000 male participants in the US, Puerto Rico, and Canada. The participants were randomly assigned to one of 3 groups: group 1 were given vitamin E supplements only, group 2 were given only selenium, group 3 took both supplements in combination, and group 4 were given placebos only. Five years into the study, the NCI decided to stop the trial because of some “concerning” findings, namely:

1. The analysis found no lower risk of prostate cancer in men taking the supplements, either alone or together.

2. Men who were taking only vitamin E actually had a slightly higher risk of developing prostate cancer.

3. Men taking only selenium seemed to have a slightly higher risk of developing diabetes.

Another study evaluated the efficacy of combined folic acid, vitamin B6, and vitamin B12 in reducing cancer risk among women. Their result show that combined folic acid, vitamin B6 and vitamin B12 treatment had no significant effect on overall risk of total invasive cancer or breast cancer among women during the folic acid fortification era.

A study published in December 2008 evaluated whether vitamins C and E and beta carotene supplementation have an effect on overall cancer risk. The data was taken from the Women's Antioxidant Cardiovascular Study and involved 8,171 women who were cancer-free at the start of the study about 9.4 years ago. The findings of the study showed that “supplementation with vitamin C, vitamin E, or beta carotene offers no overall benefits in the primary prevention of total cancer incidence or cancer mortality.”

Cardiovascular disorders

The Women’s Health Initiative Calcium/Vitamin D Trial evaluated the effects of vitamin D and calcium supplements on blood pressure and risk for hypertension risk of 36,252 healthy postmenopausal women. The women were assigned in 2 groups: one group received a daily supplement of 1000 mg of calcium plus 400 IU of vitamin D3 daily. The other group received placebo only. The researchers reported that “in postmenopausal women, calcium plus vitamin D3 supplementation did not reduce either blood pressure or the risk of developing hypertension over 7 years of follow-up.”

The Physicians' Health Study II evaluated whether vitamin E or vitamin C have cardioprotective properties that can reduce risk for CVD in men. A total of 14,641 American doctors were enrolled in the study, aged 50 years and older, and were followed up for 8 years. The study results showed that “neither vitamin E nor vitamin C supplementation reduced the risk of major cardiovascular events. These data provide no support for the use of these supplements for the prevention of cardiovascular disease in middle-aged and older men.”

This study evaluated whether antioxidant (vitamins E, C and/or beta-carotene) supplements can prevent atherosclerosis. The researchers performed a meta-analysis of 22 trials which involved 134,590 participants. The researcher conclude that “…the majority of studies included in this review does not support a possible role of antioxidant supplementation in reducing the risk of cardiovascular disease … no definite conclusion can be drawn to justify the use of antioxidant vitamin supplements for the prevention of atherosclerotic events.”

Folic acid is routinely prescribed for pregnant women to prevent birth defects such as spina bifida. It has also been thought that folic acid, which reduced the levels of homocysteine in the blood, can prevent cardiovascular disease. Homocysteine is an amino acide used as biomarker for cardiovascular disorder. This trial investigated whether a vitamin combination pill with folic acid, vitamin B6, and vitamin B12 (vs. a placebo) can reduce cardiovascular risk. It enrolled more than 5,400 American women with a history of cardiovascular disease or with moderate to high risk profile for ccardiovascular disease. After 7.3 years of treatment and follow-up, a combination pill of folic acid, vitamin B6, and vitamin B12 did not reduce a combined end point of total cardiovascular events among high-risk women, despite significant homocysteine lowering.

While most of the evidence from studies summarized here does not seem to support the health benefits of vitamin supplements, there are some studies which indicate that vitamin D supplementation is worthwhile, even essential.
Vitamin D is unique because we cannot get our vitamin D requirements from food alone. Instead, vitamin D is synthesized by the body upon exposure of the skin to the sun, thus earning it the title “sun vitamin.” However, since the sun is said to cause skin cancer, people tend to avoid exposure leading to widespread vitamin D deficiency.

Vitamin D deficiency is associated with a large number of health problems including osteoporosis, rickets, cancer and autoimmune disorders.

American health experts are convinced of the necessity of vitamin D supplements and thus, routinely prescribe vitamin D supplements even for newborn babies. Milk and other dairy products in the US are fortified with vitamin D but not in many parts of the world. Last year, the American Academy of Pediatrics updated its guidelines for vitamin D supplementation to recommend the doubling of the dose for babies and children from 200 IU to 400 IU per day.

According to a review paper, “vitamin D is not only important for calcium metabolism and maintenance of bone health throughout life, but also plays an important role in reducing risk of many chronic diseases including type I diabetes, multiple sclerosis, rheumatoid arthritis, deadly cancers, heart disease and infectious diseases.


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Eat to stay young

There are plenty of ways — or at least advertised ways — to tap into the Fountain of Youth, ranging from the relatively benign to the Machiavellian — from eye cream and Botox injections to chin implants and dermabrasion.

If having your facial skin “re-draped,” your deeper tissues “repositioned” or your face sanded down isn’t your thing, and spending hundreds of bucks on miracle creams doesn’t fit the budget, try eating.
There are many foods that can slow the aging process and potentially stave off age-related diseases and conditions such as dementia, cancers, type II diabetes and heart disease.

Some of the biggest bullies in the body’s neighborhood are free radicals and inflammation, which contribute to everything from wrinkles to cancer. Most of the so-called superfoods contain antioxidants, which neutralize free radicals, and anti-inflammatory properties.

For instance, a rash of 2009 studies has found that coffee has all sorts of potential health benefits. Besides its long-known applications for headaches, it may protect against dementia, stroke, skin cancer, endometrial cancer and diabetes — and it might even relieve pain associated with exercise.

Here are some other anti-aging gifts from Mother Nature, readily available at your local grocery store.



Turmeric

Extensively researched and widely acknowledged as a legitimate nutritional powerhouse, turmeric is a spice often found in Indian and Asian dishes. Although it provides high levels of iron and manganese, its most valued component is curcumin, which has been studied for its anti-inflammatory properties. Researchers are studying its possibilities in fighting cancer and Alzheimer’s disease. It’s worth noting that the studies focus on curcumin itself, with high doses of it administered to subjects (far more than you could eat in a day’s worth of curries). You can find turmeric powder and extract sold in capsules at health-food stores.




Watermelon

This fruit is a very concentrated source of lycopene, a carotenoid extensively studied for its anti-cancer properties. It boasts effectiveness against a growing list of cancer types, including prostate, breast, colorectal and lung. Watermelon also is packed with vitamin C, vitamin A and other powerful antioxidants.



Avocados

Beyond guacamole, avocados are dynamite at providing good-for-you nutrients, including oleic acid, a healthy fat believed to lower bad cholesterol; potassium, which protects your heart and arteries; folate for boosting skin health and lowering heart-attack risks; and a lot of those magical antioxidants.



Fish

Fish is a great source of omega-3 fatty acid, which is an essential nutrient that the body cannot manufacture. It promotes heart health, can improve bone strength and offers pain relief from inflammatory disorders. Omega-3 acid is important for brain health and has been shown to help with depression. Focus on fatty fish such as salmon, albacore tuna, herring, mackerel and lake trout, and eat it twice a week.



Alcohol:

Have that pre-dinner cocktail guilt-free. A study by Wake Forest University found that people who reported having a beer, a glass of wine or a cocktail eight to 14 times a week were 37 percent less likely than teetotalers to develop dementia within the next six years. Moderate drinkers also may have reduced risk for stroke and heart attack.



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Popeye's spinach for good health

We've seen him on TV. Whenever there's a damsel in distress, he immediately relys on his secret weapon to rescue his girl. This may be just a comic character but there is always a reason why your mother encouraged you to eat your greens. Popeye took his daily dose of his favourite food, spinach, so he could boast of his muscular strength. We should be as smart as Popeye and eat more spinach in our diets.

Spinach has many health benefits

and nutritional properties, yet it seems to be one of the most difficult vegetables to serve to picky children and adults. This slightly intimidating vegetable can be delicious if cooked in ways to allow you to get the most out of your greens.

The history of spinach dates back to fourth-century Persia when it made its way to China and Europe before arriving in the United States, now one of the vegetable's largest producers. Popular a la Florentine dishes pay tribute to spinach's royal heritage as the favourite vegetable of Catherine de Medici.

# Health benefits of spinach

Popeye may have gained more benefit from spinach than just pumping up instant muscles. The bright green leafy vegetable also helped him fight off osteoporosis, heart disease, arthritis and several types of cancer. Spinach is also packed with vitamins, minerals, fibre, and antioxidants - ranking third behind garlic and another kale, another green.

In general, spinach is extremely beneficial to one's health for the following reasons:

Prevents eye disease: Spinach is good for eye disease, protecting against age-related macular degeneration (AMD), an eye disease affecting elderly people. Years of exposure to sunlight can damage the centre of your eye's retina, leading to macular degeneration and blindness.

Spinach has a detoxifying effect.

Cures gum diseases.

Cures anaemia.

Spinach is useful in the fight against cancer.

Thirteen different flavanoids that function as antioxidants and anti-cancer agents are found in spinach, Researchers have created specialised spinach extracts to use in controlled studies where they have been found to slow down cell division in stomach cancer cells, reduce skin cancers and reduce the incidence of breast, ovarian and prostate cancers.

Consuming spinach contributes to reduced risk of cardiovascular diseases.

Calcium in spinach prevents osteoporosis. Spinach also contains other bone-building nutrients such as calcium and magnesium.

Spinach gives a boost of energy with a high dosage of iron. However, spinach contains a chemical called oxalic acid, which binds with iron and calcium and reduces the amount your body can take in of these minerals. To improve iron absorption, eat your spinach with vitamin C-rich foods such as orange juice, tomatoes and citrus fruit.

# Selecting and storing spinach

Spinach is a leafy vegetable with oval leaves. Baby spinach leaves are tender and do not have the strong taste for which spinach is renowned, which is a result of the oxalic acids found in it.

1. Look for leaves that are deep green and vibrant.

2. Select spinach with small stems, indication that it is young, sweet and tender.

3. Avoid any signs of bruising or yellowing.

4. Leaves should look fresh and tender without a wilt in sight.

5. A slimy coating on the leaves could be an indication of decay and this should be avoided at all costs.

Keeping spinach fresh

1. On reaching home, pull off the leaves and wash them well. Leaves and stems tend to collect sand and soil.

2. Let them sit out on paper towels. Do not pack them with any moisture as this could result in decay.

3. Store the spinach in a airtight plastic bag or plastic container with a few paper towels and put them in the crisper section of the refrigerator. This will keep spinach fresh for five days and since they are already washed and cut they make for a quick and easy meal.

# Cooking

Spinach is best eaten raw or lightly cooked, having washed it and shaken it dry without adding any water. Cooking destroys some of the nutritional value of spinach, but also makes some of the nutrients more available, so you may alternate between cooked and fresh spinach.

Regular spinach is best enjoyed by quick steaming to make it more palatable by coaxing some sweetness from it. If you are steaming spinach ahead of time, do not keep it in the refrigerator to store as it will not keep well. Freeze it and just reheat in the microwave or a pan of boiling water when ready to use.

# Antioxidants

Spinach is a member of the brassica family and is an exceptionally nutritious food. Packed with large amounts of the antioxidant beta-carotene, as well as the even more powerful carotenoids - lutein and zeaxanthin - spinach has strong and proven anti-cancer benefits. According to WebMD Magazine, in an article, 'Pump Up Your Diet with Spinach', by Andrea Gabrick, spinach is good for your body and low in calories.

Calories in spinach: 4oz/100g = 25 calories

# Getting kids on board

To get children to eat greens, puree or hide them in a dish they will most likely enjoy. Ideas include:

# Filling tarts with spinach, cheese and onions.

# Chopped spinach can be boiled and added to hamburger meat.

# Make a spinach lasagne so the sauce and cheese hides all that green goodness.

# Purée spinach and put it in a brownie mix.

# Heart-friendly

For cardiovascular protection, few foods compare to spinach in their number of beneficial nutrients. Spinach is rich in vitamins C and A. These two nutrients are antioxidants that work to reduce the amount of free radicals in the body. They prevent cholesterol from oxidising, building up and blocking blood vessels. Blocked arteries and vessels can lead to heart attacks or strokes.

# Fountain of youth

Vitamin K is found in spinach and studies show that vitamin K can improve bone density and lower the risk of hip fracture, according to Katherine Tucker, PhD, director of nutritional epidemiology at the Friedman School of Nutrition Science and Policy at Tufts University in Boston. As a primary source of vitamin K, one cup of fresh spinach supplies more than one and a half times your daily requirement.

Spinach contains plant chemicals called polyphenols, which keep you quick-witted. Polyphenols stimulate signals between cells, encouraging them to communicate and enhance memory. A study done by the Chicago Health and Ageing Project found that by eating three servings of green leafy vegetables each day, you could slow mental decline caused by ageing by 40 per cent.

# Bodybuilding

In Popeye's cartoons, his biceps grew quickly after eating spinach and he became a superhero. While it may seem comical, scientists have proven that eating spinach really contributes to muscle growth and that spinach does have that steroid effect. As such, spinach is recommended as part of the daily diet of bodybuilders. According to laboratory tests, eating spinach increases the manufacture of muscle protein by 20 per cent due to a steroid chemical it contains. Consuming at least one kilogram of spinach daily can boost your muscle power.

# Spinach Lasagne with Chicken

Ingredients

35 min; 10 min prep

9 lasagna noodles (2-inch)

1lb shredded chicken

1 cup shredded cabbage

2 cups diced tomatoes with basil, oregano and garlic

2 (8oz) cans tomato sauce

2 cups fresh spinach

2 cups shredded Cheddar cheese

11/2 cups shredded mozzarella cheese

Salt and pepper

Method

1. Preheat oven to 350F.

2. Cook and shred chicken.

3. In large skillet, mix shredded chicken, cabbage, diced tomatoes and tomato sauce. Heat until warm (and cabbage is still firm). Salt and pepper to taste.

4. Cook lasagne noodles according to package directions.

5. Mix spinach with cheddar cheese.

6. In large casserole dish, start with three noodles, 1/3 of spinach mix, 1/3 of chicken mix, 1/3 of mozzarella cheese. Repeat these layers two more times.

7. Cook at 350°F for 25-30 minutes or until heated through.

Serves 6-8

- Recipe from Recipezaar

# Fillet of Snapper with Spinach and Tomatoes

Ingredients

12 cups spinach (11/4lb), trimmed and washed thoroughly

2 cloves garlic, minced

1/4 tsp salt

Freshly ground pepper to taste

1lb snapper fillets, divided into 4 portions

4 small plum tomatoes, sliced

Method

1. Preheat oven to 400°F.

2. Put spinach, with water still clinging to its leaves, into a large pot. Cover and steam the spinach over medium-high heat, stirring occasionally, until just wilted, about five minutes. Drain and when cool enough to handle, press out excess liquid. Chop and place in a small bowl. Stir in garlic. Season with salt and pepper.

3. To make a packet, lay two 20-inch sheets of foil on top of each other (the double layers will help protect the contents from burning). Generously coat the top piece with cooking oil. Place one snapper over the spinach and arrange tomato slices over the snapper. Season with salt and pepper.

4. Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Repeat with more foil, cooking spray and the remaining ingredients.

5. Place the packets on a baking sheet. Bake the packets until the fish is cooked through and the vegetables are just tender, 10-12 minutes. To serve, carefully open both ends of the packets and allow the steam to escape. Use a spatula to slide the contents on to plates.

Makes four servings.



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Health tip of the day: Benefits of passion fruit

The passion fruit, native to South America has many amazing health benefits to all who eat this sweet and aromatic fruit. Passion fruit was a staple of Aztec society and once Spanish missionaries laid eyes on the blossoms of the passion fruit, they named it thus as they said that the blossoms resembled the crown of thorns on Christ's head during the crucifixion.

Passion fruit has a very aromatic smell and can either be yellow or purple on the outside. The skin of the passion fruit is wrinkly and its pulp is a yellow, jelly-like substance with black seeds.

Now, one of the many health benefits of passion fruit is that its seeds (one cup) contains almost 25 grams of fibre. Passion fruit seeds are a great source of fibre that the body needs to cleanse the colon, improve digestion, and help prevent heart attacks and strokes. Fibre attaches itself to the buildup found in the colon wall, pulls it out and makes the colon clean and clear from disturbances. This makes it easier for the body to digest food and in the long run, prevents the development of colon cancer. A similar process takes place in the valves of the heart whereby fibre flushes out the buildup of fat and cholesterol in the heart, protecting the body against heart attacks, heart disease and strokes.


Passion fruit also benefits those who eat it by providing the body with high doses of Vitamin A and C. Vitamin A helps the body to remove free radicals that cause skin and tissue damage, and it helps to improve our vision. Meanwhile Vitamin C helps to repair tissue, helps prevent heart disease and cancer and helps our bones.

A 2008 study found that subjects who took passion fruit extracts and who suffer from asthma, got relief from symptoms of coughing and wheezing by 76 percent. The antioxidants found in passion fruit is believed to block histamine, reduce allergy and inflammation; passion fruit therefore has the health benefit of reducing the symptoms of asthma.

The antioxidant and flavonoid found in passion fruit have also been found by some researchers at the University of Florida to inhibit the growth of cancer cells.



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Top 5 antioxidant fruits

There are many fruits out there that have enough vitamins that are beneficial for us. There are fruits that are rich in Vitamin C. They are what we call superfruits. Some of these fruits have health benefits w/c one of is called "Antioxidants".

So what is an Antioxidant and how will it benefit us, humans?

Antioxidants are disease-fighting compounds which can prevent cell damage and possibly ward off illnesses like heart disease, Alzheimer’s, Parkinson’s, and some cancers. Fruit is one of the easiest ways to incorporate antioxidants in your diet. After all, it comes in its own packaging and you can just grab it and go. Take that, prepackaged gummy snacks. Fruit is the original convenience food. Here are several fruits with high antioxidants you should try to include in your diet.

* Berries. By far, they have the highest levels of antioxidants of any fruit. Each of these berries ranks higher than any of the other fruits on this list. They are a top five list all by themselves. The highest is blackberries, followed by cranberries, raspberries, strawberries, and blueberries. With the exception of cranberries, these are everywhere right now, from backyard gardens to farmers’ markets and grocery stores, so fill your shopping cart or go out and pick some (with permission of course). Nothing tastes better than late summer berries and they give your body invaluable nutrients.
* Apples. You know what they say about an apple a day keeping the doctor away. And they say it with good reason. These are just about to come into season and there are so many wonderful juicy varieties here in the Northwest. Crisp or mellow, tart or sweet, you’re bound to find something everyone in the family will like. Packed with numerous antioxidants, apples are best enjoyed with the skin left on for maximum benefit.
* Oranges. With their high vitamin C content, it’s no wonder we all inherently reach for a glass of orange juice at the first sign of a cold to boost our flagging immune systems. Grapefruit, tangerines and clementines, though not in the top 10, are also good choices for vitamin C, as is pineapple.
* Plums. Again, the redder the food, the higher the antioxidant level is going to be. You’ll still get good nutrition from black and purple plums, but take advantage of the health benefits of the red plums that are in the stores right now for an extra boost. Some studies list prunes, which are dried plums, as the number one antioxidant fruit. However, the high sugar content of dried fruit is a drawback for some.
* Red grapes. As with plums, you’ll still benefit from other varieties, but the red-skinned fruit is the higher antioxidant level and it is also true with prunes, raisins will give you some antioxidant benefits, but their high sugar content is not ideal.


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An apple a day .......

Is the old proverb true? Does an apple a day really keep the doctor away? It sure can! But so can an orange, a banana, a grapefruit, a peach…a…well, you get the picture.

Fruits, veggies and grains.

Fruits are loaded with natural vitamins and antioxidants, which can help keep kids out of their pediatrician's office. But one should not live on fruit alone.

You should also be loading your family up on vegetables, whole grains and low-fat dairy products. Make it a point to serve dark green, orange and starchy veggies at least several times a week, which is part of a healthy-diet inititive set out by the U.S. Department of Agriculture and U.S. Department of Human Services.

What you shouldn't eat are foods with loads of saturated and trans fats, added sugars, cholesterol and salt. Oops…, there goes the chips!

Here are some tips for raising healthy eaters:

• Eat together as a family. Studies have shown that families who eat together tend to eat healthier. • Try to limit the food rewards, e.g., "Marian, if you clean your room, I'll give you ice cream." Nutritionists caution connecting food to emotion. • Preach moderation. With child obesity on the rise, it's important for children to understand portion control. • Encourage variety. Studies show that it can take as many as 10 exposures to a type of food before a child accepts it. • Finally, use the grocery story serve as a hunt for good nutrition. Let your kids participate in the meal planning with the understanding that they must select items from the food group.

Oh, by the way, back to the original question: Apples contain vitamin C, which helps boost your immune system.


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Health tip of the day: Benefits of Raspberries

Raspberries are a healthy, delicious addition to your diet. This fruit is loaded with vitamins, antioxidants and fibre.

Easy to include in your diet, they are a nutritious and delicious addition to many recipes.

This fruit is also a great snack fresh. Whether you eat them fresh or buy them frozen, you'll reap the health benefits.


Health Benefits Of Raspberries


High in ellagic acid, a phenolic compound that may help prevent cancer, inhibit the growth of cancer cells and stop the growth of some cancers.

Its seed oil has a natural sun protection factor. It contains high amounts of polyphenolic compounds known for their anti-cancer properties.

It contains strong antioxidants such as Vitamin C, quercetin and gallic acid.


Burning Fat


This fruit is packed with fibre and manganese. Fibre helps slow the digestive process so you feel full longer. Manganese is a trace mineral that helps keep your metabolic rate high, which in turn burns fat.



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