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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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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Just what can Vitamin C do for your cold?

I've been knocked out for more than a week with a cold. And as those who know me will tell you, I'm not a good patient. I'm used to being busy and keeping an active schedule, but sometimes our bodies have other plans. And despite social obligations and ongoing work pressures, there comes a time when the body just shuts down - forcing you to stay in and get much-needed rest.

Because I believe so much in the use of natural products and vitamins when it comes to healing ourselves, of course I turned to good old-fashioned Vitamin C to help fight off my cold. But is that really the best thing to cure what ails you?

WebMD.com says that we've been reaching for Vitamin C as a cold remedy since the 1970s. But apparently, recent studies "have found little to no benefit for Vitamin C preventing or treating the common cold." A 2007 study looked at whether taking 200 milligrams or more of daily C reduced the frequency, duration or severity of a cold (like mine). After examining 60 years of clinical research, this study found Vitamin C supplements don't make a cold much shorter or even much less severe.

Some studies found that while Vitamin C's benefits don't make much difference to average people, Mayo Clinic.com says that skiers and elite athletes--such as marathon runners--found its use reduced THEIR cold risk by about 50 percent.

Although vitamin supplements can be helpful, as always, the best source of vitamins is what we eat. Making sure we eat Vitamin C-rich fruits and vegetables and drink citrus-rich juices is the best source of this important nutrient. Our bodies require sound sleep, and we need to do everything we can to keep our hands washed and clean and free of as many germs as possible.

Perhaps it's good that we realize Vitamin C isn't the cure-all for our colds. Maybe we can stop looking for shortcuts and take a more holistic approach to overall health. And that's what will make a long-term difference.



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High-Dose Vitamin C Tied to Increased Cataracts Risk in Women

Taking high-dose vitamin C dietary supplements may boost women’s chances of developing age-related cataracts, a new Swedish study suggests.

The study from researchers at the Karolinska Institutet in Stockholm said in some cases, women taking the tablets were at least 25 percent more likely to have age-related cataracts than women who did not take the supplements, according to a Reuters news report.

The study findings appear in the latest issue of the American Journal of Clinical Nutrition.

The study focused on about 24,600 women who were followed for longer than eight years. Women who used vitamin C supplements of about 1000 milligrams regularly or occasionally were at increased risk of suffering the eye condition, the researchers said.

Women who took the extra vitamin C for 10 years or longer, were 65 years or older, or were also taking hormone replacement or corticosteroid drugs were at even greater risks, the study found.
Keep Eating Those Fruits and Veggies

So that’s the bad news. But the good news is, the study suggests the increased cataracts risk is only associated with vitamin C from dietary supplements, not that derived from fruits and vegetables. Previous studies have found similar links between high-dose vitamin C supplements and increased cataracts risk.

Millions of women take vitamin C supplements to fight against colds and other infections and for other health benefits. However, the new Swedish study suggests curtailing the use may be a good idea.

Older Women At Greatest Risk

In the study group, 59 percent of the 49 to 83 year old otherwise healthy women said they used some sort of dietary supplement. Of these women, five percent said they only took vitamin C supplements and nine percent said they took only multivitamins that contained about 60 milligrams of vitamin C, according to Reuters.

Of the 1,225 women who took only vitamin C supplements, 143 (about 13 percent) had cataracts removed during the study period. In contrast, cataracts were removed in 878 of 9,974 women who did not use any supplements (roughly nine percent) and in 252 of 2,259 multivitamin-only users (about 11 percent).



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How do antioxidants affect my workout?

Our faith in the power of antioxidants may be misplaced, according to new studies.

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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Eat, Drink, and Avoid Christmas Weight Gain

If you have a lot of holiday parties and events this month, experts with the Cincinnati Nutrition Council say you can eat, drink and be merry without growing your gut. In Local 12's Medical Edge, Liz Bonis explains how.

Lauren Niemes, a registered dietitian says expanding your eating options now and the rest of the year can actually help you shrink your gut rather than grow it. She agrees with a new report in Men's Health which shows most of eat pretty boring diets which leads to pigging out at the holidays. "Often when people restrict foods from their diet or limit them to one time of the year, or one special occasion, they might tend to overeat or binge, when they are exposed to it".

Niemes suggests you simply swap up a few foods. So make your list and check it twice, and if you do want to eat the foods that are good for you this holiday season, here's the list recommended, these are higher in nutrition, and a little lower in calories than some of your traditional choices, which makes them a little more slimming in the holiday season.

For example instead of always eating an apple why not try a persimmon this time of year. It's a soft juicy fruit that has even more vitamin C. Each fruit or vegetable or plant food has a unique profile of vitamins, minerals and antioxidant and so it's important to eat a variety to make sure you are getting the health benefits of all of these fruits, vegetables and nutrients.

Next instead of broccoli, try bok choy, it has half the calories and carbohydrates.

Instead of steak try seafood, it has more good fats for your heart. And don't forget to swap up your oatmeal for maybe another grain such as buckwheat, it has even more nutrients to fight disease.

There's a whole world of whole grains out there that people don't normally include in their diet.



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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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8 Foods to Avoid this Holiday Season

It’s the start of holiday season again and eating much is very inevitable. A lot of delicious foods would be popping out and you just can’t help it. Often times we could hear statements like “I’ll eat no matter what, it’s holiday season anyway, and who cares!”

According to studies, the season where most people gain weight is during the holiday seasons wherein Thanksgiving has been celebrated not too long before Christmas until the New Year.

To avoid terrible gains, here are 8 foods that you need to avoid during the holidays according to health.com

1. Cheese Straws – you may think that these cheese nibbles are better off than crackers but it’s not. They are made from a block of cheddar cheese combined with flour and up to a cup of butter. Not exactly the recipe for diet success.

2. Swedish Meatballs – tempting, but this lurking recipe contains 300 calories (a little less than half from fat of white bread, butter, heavy cream, and sodium-laden beef broth) in each serving.

3. Eggnog - Unfortunately, there’s not one redeeming nutritional aspect in eggnog. With ingredients like sugar, eggs, whipping cream, and bourbon, this is a holiday treat that’s best avoided.

4. Stuffed Potatoes - Baked potatoes are rich in vitamin C and fiber, but add in cheese, sour cream, and butter and you’ve negated all the health benefits.

5. Creamed Spinach – What happens when you combine healthy veggies like corn and spinach with cream, butter, and cheese? A side dish with more than 75% of your saturated fat for the day. You’re better off with a cheeseburger!

6. Pot roast – Even the trimmed, lean version of this popular holiday meat contains 7 grams of saturated fat. Fattier versions contain much more without the added calories from the gravy.

7. Fruitcake - Don’t let the name deceive you. Though this sweet treat contains fruit, it can also contain plenty of butter, sugar, and corn syrup.

8. Pecan Pie - Pecans are a high-cal nut on their own, but combine them with sugar, butter, and corn syrup and you’ve got a deadly dessert. A single slice will cost you more than 500 calories, 20 grams of fat, and 30 grams of sugar.



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Thanksgiving Superfoods for a Healthy Holiday Meal

From turkey to pumpkin pie, preparations for Thanksgiving day meals are underway all over the country. With just a bit of extra planning, Thanksgiving can be an opportunity to add some great superfoods to the table for all to enjoy while adding some healthy choices to the holiday menu.

Superfood is a term sometimes used to describe food with high phytonutrient content that may confer health benefits as a result. For example, blueberries are often considered a superfood (or superfruit) because they contain significant amounts of antioxidants, anthocyanins, vitamin C, manganese, and dietary fiber.

However, the term is not common with dieticians and nutritional scientists, many of whom dispute the claims made that consuming particular foodstuffs can have a health benefit.

Although there is controversy over whether some of these foods are indeed "superfoods" or if they are just good for you without all the hype, adding some of the follow foods to your Thanksgiving meal can't hurt! Many of them are already traditional favorites!

Brussels sprouts: A top source of glucosinolates – "indirect" antioxidants that activate the body's own natural detoxification system.Other phytonutrients like indole-3-carbinol help inhibit tumor growth.Just one 36 calorie serving of Brussels sprouts provides over 100% of your daily vitamin C (which promotes collagen formation to help you maintain those cherubic cheeks).

Sweet potatoes – Superfood for the Eyes: Off-the-charts beta-carotene content – providing 377% of your daily vitamin A needs per serving.In addition to promoting eye health, some research shows beta-carotene may help prevent cancer, both by neutralizing free radicals and by promoting communication between cells.

Cranberries – Antioxidant Superfood: According to the USDA, cranberries rank 6th in total antioxidant capacity out of over 100 commonly consumed foods.Cranberries also supply procyanidin, a phytonutrient that studies show may protect against urinary tract infections.

Pumpkin:In addition to serving as an excellent source of eye-healthy vitamin A, pumpkin also serves as a top source of alpha-carotene, an antioxidant linked to lower lung cancer risk in several studies.Beta-cryptoxanthin, another pumpkin carotenoid, was also found to have potentially protective benefits against lung cancer in a recent research review by the Harvard School of Public Health.

Pecans: Though usually overshadowed by healthy nut headliners like almonds and walnuts, pecans actually come out on top in terms of antioxidant activity.Like other nuts, pecans contain healthy mono- and polyunsaturated fats, which may contribute to their heart health benefits. Pecans are unique in their high amounts of naturally occurring gamma tocopherol – a potent form of vitamin E that may promote prostate and intestinal health.

Whether you use one or more of these nutritious foods in your Thanksgiving holiday cooking, you will be adding a great dose healthy food to the plates of your guests.

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Tami Best: Nuts can improve health

Nuts offer a power house of nutrition. They are rich in protein, fiber, powerful antioxidants such as vitamin E and selenium, plant sterols and omega 3 fatty acids.

These nutrients have been shown to promote heart health. The FDA approved the following health claim:

"Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of some nuts as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease."

The "some nuts" include almonds, hazelnuts, peanuts, pecans, pine nuts, pistachios and walnuts. These nuts each contain less than 4 grams of saturated fat per serving, making them a more heart healthy choice.

In addition to reducing the risk for heart disease, eating nuts daily as part of a Mediterranean diet can reverse metabolic syndrome. Metabolic syndrome is combination of symptoms including high blood pressure, high blood sugar, high cholesterol and belly fat, which increases your risk for heart disease and type 2 diabetes.

The Mediterranean diet is rich in fresh fruits and vegetables, whole grains, nuts, seeds, legumes, seafood, yogurt, olive oil and small amounts of wine. For more information on following a Mediterranean diet, go towww.oldwayspt.org/med_pyramid.html.

Researchers at Columbia University in New York found that including nuts in your diet daily may lower risk for Alzheimer's disease.

Moderation is key to enjoy the full health benefits of nuts. One ounce of most nuts provides between 160 to 200 calories. One ounce is about 47 pistachios, 30 peanuts, 24 almonds, 20 cashews, 14 walnuts, 20 pecan halves or 11 macadamia nuts. To promote portion control, consider adding them to cereals, yogurts and other foods rather than eating them by the handful.

Chestnuts are the only nut rich in vitamin C. Their higher water content compared to other nuts makes them much lower in calories, only 54 calories per ounce. Keep them refrigerated as they would spoil if left out in a bowl like other nuts.



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Know Your Nutrients for Essential Healthy Living

Let’s talk about natural nutrients. It is up to you to choose what you want to eat at your table, and this may help you do it in a healthier way.

Nutrient: Vitamin A. Benefits: Stimulates production of antibodies, helps maintain skin and mucous membranes and protects against tumor growth. Food sources: Apricots, cantaloupe, carrots, pumpkins and sweet potatoes.

Nutrient: Vitamin B6. Benefits: Necessary for white blood-cell response and antibody protection. Food sources: Dried beans, potatoes, spinach, sweet potatoes, and whole grains.

Nutrient: Vitamin C. Benefits: Vital to all immune system functions. Food sources: Broccoli, citrus fruits, peppers, turnip greens and strawberries.

Nutrient: Vitamin E. Benefits: An antioxidant. it suppresses production of prostaglandin, an immunity-inhibiting hormone that is increasingly present as you age. Food sources: Apples, grapefruit, lima beans, sweet potatoes, whole grains and wheat germ.

Nutrient: Calcium. Benefits: Plays a crucial role in activating the system in response to invaders. Food sources: Collards, rhubarb, figs and spinach.

Nutrient: Copper. Benefits: Essential for white blood cell production. Food sources: Avocados, dried and lima beans and figs.

Iron: One of the most common deficiencies in American diets. It stimulates blood-cell production/activity. Source: Dried beans, figs, Jerusalem artichokes & white prunes.

Magnesium: Necessary for Lymphocyte growth, important in the forming of antibodies. Source: Figs, prunes, spinach and Swiss chard.

Selenium: Uncertain what it does, but selenium coincides with a depressed immune system. Source: Apples, asparagus, oranges and squash.

Zinc: Required for effective functioning of thymus gland, which has an important role in T-cell maturation. Source: Dried beans, figs, raspberries, spinach and whole grains.

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A guide to Noni juice benefits

The Noni plant is originally from Southeast Asia, but it is now also found in Tahiti, Hawaii, and India. Scientists have discovered many Noni Juice Benefits. This is largely due to the high number of nutrients that are found in this fruit.

There are over 125 vital nutrients that are found naturally in Noni.

The Noni fruit contains a high vitamin C content. The great part about this fruit is its ability to retain this vitamin so well. Vitamin C has many health benefits including cell repair, boosts immune system, and may prevent cancer.

Noni Juice has been used by patients to help control their asthma symptoms with great results. This is largely due to its natural anti-inflammatory effects.

It is also used as a pain reliever and has been used to successfully rid a person of severe headaches without the harmful side effects that are caused from pain killing drugs.

Noni Juice is also used by some as a digestive stimulant and has a laxative quality. It can be used to successfully treat constipation and stomach conditions such as acid reflux. This is good news for the millions of people who suffer from these types of conditions.

This fruit is also rich in anti-oxidants. There have been many studies performed on the health benefits of anti-oxidants. They essentially give your immune system a boost and can repair cell damage. This is especially encouraging to those who suffer from Cancer.

There are many studies being done to help prove the positive health effects that the Noni fruit provides. Doctors can recommend its consumption, but cannot classify it as a cure to an illness or condition. The number of people who have experienced remarkable improvement while drinking this juice is phenomenal. It is definitely worth researching further and many researchers are quite impressed by their findings.



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Vitamin C may promote age-related cataract in women

Women who use high doses of vitamin C supplements may be at higher risk of age-related cataract, according to a new study in the Nov 18, 2009 issue of American Journal of Clinical Nutrition.

Women who used vitamin C supplements were 25 percent more likely than those who did not use to experience cataract exaction, the study found.

Early animal studies have shown adverse effects of high doses of vitamin C supplements on age-related cataract.

For the study, Rautiainen S and colleagues from Karolinska Institutet, Stockholm, Sweden and other organizations followed 24,593 women aged 49 to 83 who participated in the Swedish Mammography Cohort between September 1997 and October 2005.

The participants were surveyed for their lifestyle via a self-administered questionnaire and incidence of cataract in the study population was recorded. During the 8.2-year follow-up, 2497 cataract extraction cases were identified.

Women who used vitamin C supplements for more than 10 years were 46 percent more likely than nonusers to have cataract extraction.

Compared with women who did not use vitamin C, The risk was increased by 56 percent in women who used both hormone replacement therapy and vitamin C supplements and increased by 97 percent in those who used supplements and corticosteroid.

The researchers conclude "Our results indicate that the use of vitamin C supplements may be associated with higher risk of age-related cataract among women."

Vitamin C is found high in fruit and vegetables. It has been known for many health benefits.



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Vitamin C may improve smokers’ blood circulation

A dose of vitamin C may give a quick boost to the poorer-than-average blood circulation seen in healthy young smokers, a Japanese study suggests.

The study of 25 healthy men found that although smokers initially showed poorer results on a test of blood flow to the heart, that changed after they took a large dose — 2 grams — of vitamin C.

Shortly after taking the vitamin, the 13 smokers showed blood circulation on par with that of the 12 non-smokers, according to findings published in the American Heart Journal.

However, lest smokers think they can undo heart damage by chasing a cigarette with a vitamin C pill, the researchers say their findings underline the dangers of smoking.

Study co-author Issei Komuro told that the “clear” message from the results is that smokers need to quit.

Komuro and colleagues at Chiba University Graduate School of Medicine report the findings in the American Heart Journal.

Vitamin C is a potent antioxidant, a substance that helps clear the body of cell-damaging molecules called oxygen free radicals. Because of this, it’s thought that the vitamin may counter the “oxidative stress” that smoking puts on the lining of the blood vessels — a mechanism by which smoking leads to artery disease.

The new study looked at the effect of oral vitamin C on coronary flow velocity reserve (CFVR), a measure of how well blood flow speeds up to help the heart when it’s under high demands. Past research has shown that smokers show poorer blood-vessel dilation in response to blood flow, and have a diminished CFVR.

Komuro’s team used a non-invasive ultrasound technique to measure CFVR in smokers and non-smokers, before and after they took vitamin C.

They found that before taking the vitamin, smokers had a lower CFVR than non-smokers did. Two and four hours after the dose of vitamin C, however, smokers’ average CFVR was “restored” to a more-normal level.

Though the men in the study were given a large dose of vitamin C, Komuro pointed out that it’s probably useless to take doses beyond 200 milligrams, because the body will excrete the excess.

Moreover, it’s not clear that loading up on vitamin C can benefit smokers. Some trials have found that taking C supplements does not improve smokers’ blood vessel function, at least in the short term.

Komuro said further, large-scale trials should look at whether daily vitamin C supplements cut smokers’ long-term risk of coronary artery disease.

Mental distress common in adults with arthritis: Many adults with arthritis suffer frequent mental distress, and this goes hand-in-hand with an impaired quality of life, according to researchers from the Centers for Disease Control and Prevention, Atlanta.

However, the findings also suggest that patients can do some things to improve their situation.

Dr. Tara W. Strine and colleagues looked at data from the 2001 Behavioral Risk Factor Surveillance System, which included 48,577 participants with arthritis who were 45 years of age or older. The team defined frequent mental distress as having at least 14 self-reported mentally unhealthy days in the preceding 30 days.

They found that 13.4 percent of participants with arthritis had frequent mental distress, compared with 5.4 percent of subjects without arthritis who were included in the surveillance study.

Among the people with arthritis, those with frequent mental distress were 1.7 times more likely to be underweight than normal weight, and 1.2 times more likely to be obese, than those without frequent mental distress, the researchers report in the medical journal Arthritis and Rheumatism.

In addition, arthritic subjects with frequent mental distress were 1.6 times more likely to be inactive.

This group was also more likely to report their health as fair or poor and to have at least 14 physically unhealthy days in the past 30 days, compared with other people who had arthritis but did not suffer frequent mental distress.

“New public health interventions need to be developed that address the specific challenges of those with mental distress and arthritis,” the researchers write. “In addition, physicians should encourage their patients with arthritis and mental distress to participate in current educational and behavioral interventions proven to have both physical and psychological benefits.”

Beat bad breath: Everyone’s had a bout with bad breath, but when it becomes chronic, it’s time to see your dentist.

Some sources of bad breath include: what you eat; not brushing and flossing daily; tobacco products; or a medical disorder such as a respiratory tract infection, sinusitis, postnasal drip, bronchitis, diabetes, gastrointestinal disturbance, liver or kidney ailment, the American Dental Association (ADA) says.The ADA says you should brush twice a day with fluoride toothpaste to remove food debris and plaque, remembering to brush your tongue, too. Once a day, use floss to clean between teeth.



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Natural Medicine: Healing Benefits of Cranberries - Seasonal and Vegan Recipe Included

Cranberries, the cousin of blueberries, have long been valued for their ability to help prevent and treat urinary tract infections. Recent studies show that this berry may also promote gastrointestinal and oral health, prevent the formation of kidney stones, lower LDL and raise HDL (good) cholesterol, aid in recovery from stroke, and even help prevent cancer.

Cranberries are a good source of vitamin C, a very good source of dietary fiber, and a great source of manganese and vitamin K. Cranberries are also a source of polyphenol antioxidants, which are being researched for their possible benefits to the cardiovascular system and immune system.

Fresh cranberries are at their peak during the holiday season between October and December. When in season choose fresh, plump cranberries, deep red in color, and quite firm to the touch. Firmness is a primary indicator of quality. The deeper red their color, the more highly concentrated are cranberries’ beneficial compounds.

When the season is over or if you can’t find fresh cranberries but still want all the nutritional benefits, simply look for dried or frozen cranberries at your local grocery store. The recipe included is perfect as a holiday side dish or throw over brown rice to make a complete vegan meal.



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Health tip of the day: Benefits of Manganese

Manganese is an essential trace mineral. Human body contain about 12 to 20 mg. of manganese, which is concentrated in the liver, kidney, pancreas, skin, muscles and bones.

Manganese is needed for bone development and maintenance of strong bones. It is also important in the utilisation of thiamine, helps to activate enzymes that are necessary for the body's proper use of biotin, B1 and vitamin C.

Other Function of Manganese in the Body :

1- Manganese is important in the formation of thyroxin, the principal hormone of the thyroid gland.
2- Helps in the formation of substances that combat infection.
3- For protein build up such as nucleic acid.
4- Good adjunct in the treatment of diabetes such as eating of alfalfa and spinach.
5- Needed for failing memory.

Symptoms of Deficiency :

- Poor bone growth, Diabetes, Loss of weight, Slowed growth of hair and nails, Poor muscle coordination, Dizziness, Ear noises

Causes of Toxicity :

1- Few cases of manganese toxicity have resulted from ingesting large dose of the mineral supplement for 4 to 5 years.
2- Drinking water from well contaminated with manganese from buried batteries, and prolonged
3- Exposure and inhalation of ore dust.

Sign of Toxicity :

- Poor appetite, Apathy, Depression, Weakness, Impotence, Disturbed sleep, Temporary insanity, Dementia, Violence
- Parkinsonism (muscular rigidity, tremor, monotone voice, "frozen" masklike face).

Recommended Daily Intake :

- Daily Requirement - 5 mg.
- Supplemental Dosage - For tardive dyskinesia (abnormal or disordered movement) 30 to 60 mg. /day.

Food Sources :

- Green leafy vegetables, beans, whole grains (unpolished), nuts, coffee

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Vitamin C May Prevent Skin Damage

Vitamin C has long been touted for its role in strengthening the immune system, but new research suggests it could protect the skin as well.

Researchers from the University of Leicester and the Institute for Molecular and Cellular Biology on Portugal said in a statement that a form of vitamin C helps promote wound healing and also helps protect the DNA damage of skin cells.

Specifically, the researchers said a form of the vitamin, ascorbic acid 2-phosphate, may help repair skin damage caused by exposure to the sun.

The researchers said their study has the potential to lead to preventive medications and treatments for skin damage, and help in treating and preventing skin cancer.

The study is published in the journal, Free Radical Biology and Medicine.



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Recipe for Health: Chickpeas healthy addition to Mediterranean diet

We hear a lot about the Mediterranean diet lately, with its heart-healthy benefits. This type of eating plan embraces an abundance of fruits and vegetables, including legumes, and liberal use of olive oil. Fish and nuts are also widely included.

Folks in the Mediterranean also walk more frequently, drink small amounts of wine regularly and usually forego high-fat, high-sugar treats for fruit-based desserts.
Chickpeas, also known as garbanzo beans, are high in folate, fiber magnesium and the trace mineral manganese. Try them out in hummus, a falafel or today's recipe for Corsican Chickpea Salad.

Chickpeas, also known as garbanzo beans, are high in folate, fiber magnesium and the trace mineral manganese. Try them out in hummus, a falafel or today's recipe for Corsican Chickpea Salad.

The payoff for eating like this is lower blood pressure, better blood sugar readings and healthier blood lipid levels. Recent research out of Columbia University Medical Center also suggests proponents of the Mediterranean way of eating have significantly less risk of developing Alzheimer's disease than folks who eat a more westernized diet.

You really can't pinpoint one thing that makes this way of eating so healthful. It's many things, probably all working together.

More fruits, vegetables and legumes on the plate crowds out, or at least shrinks, the meat portion. This change alone provides lots of health benefits. A plate with a smaller serving of meat and a larger portion of vegetables automatically provides less saturated fat and more fiber, folate and vitamin C. Less saturated fat usually equates to lower LDL levels and lower heart disease risk. More fiber can help lower LDL cholesterol too. Greater amounts of folate in the diet helps lower homocysteine levels, also a heart disease risk factor, and more vitamin C acts as an antioxidant, keeping inflammation of our arteries low and our immune system function high.

Olive oil, a mainstay in the Mediterranean diet, contains a substance called oleocanthal. This compound may also help reduce inflammation throughout the body, lowering risk for several chronic diseases including diabetes, arthritis and Alzheimer's.

One caveat, though. Olive oil and nuts are high in fat and fat is high in calories. Yes, it is heart-healthy fat, and generally won't raise your blood lipid levels, but like all fat, olive oil provides 9 calories per gram. Too many extra grams means too many extra calories get stored as body fat. So enjoy the olive oil and nuts, just don't go overboard. A little goes a long way.

Today's recipe makes a substantial salad which can be a lovely accompaniment to a piece of grilled fish, or eaten as a main dish for a light meal with a piece of good bread and some fruit.

Chickpeas, the main ingredient, are also called garbanzo beans. This legume is quite high in folate, fiber, magnesium and manganese. Magnesium helps blood vessels relax so that there is less resistance to blood flow, helping keep blood pressure low and blood vessels healthy. Manganese is a trace mineral, needed in very small amounts, but it has some big duties. This important mineral, found abundantly in chickpeas, is a cofactor in several enzymes that help the body produce energy and defend against free radicals. A half cup serving of chickpeas, which is about the amount in a serving of today's salad, provides more than 40 percent of the daily value for manganese.

You might have eaten chickpeas, or garbanzo beans, as part of hummus or falafel, both important foods in the Middle Eastern and Mediterranean regions. You can also add this versatile legume to cooked pasta drizzled with olive oil and tossed together with garlic and perhaps some feta or Parmesan cheese and fresh oregano or basil. Try tossing it into a serving of soup to increase the total vegetable content. Or make your own hummus by combining chickpeas, garlic, lemon juice and olive oil in a blender or food processor.

Or just make this salad. It goes together quickly and the flavors complement each other nicely, providing you with a flavorful dish that gives you health benefits as well.

Corsican Chickpea Salad

3 tbsp. extra virgin olive oil

1 tbsp. white wine vinegar

1 tbsp. Dijon mustard

1 tbsp. minced fresh parsley

2 cups cooked chickpeas, drained (you can use canned)

1 small sweet onion, finely chopped (about 1/2 cup)

2 garlic cloves, minced

Salt and freshly ground pepper to taste (if desired)

In a medium-sized bowl, stir together the olive oil, vinegar, mustard and parsley. Add the remaining ingredients, toss well and serve at room temperature. Makes 4 servings.

Per serving: 240 calories, 12.5 gm fat, 2 gm saturated fat, 0 mg cholesterol, 26 gm carbohydrates, 7 gm fiber, 8 gm protein, 29 mg sodium.



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Health Benefits of Pineapple

Contains the protein digesting enzyme mixture called bromelain. (Bromelain is known to help relieve or even stop coughs altogether because it is an anti-inflammatory and is known to loosen mucus.) Good for heart conditions in that it reduces the time taken to coagulate the blood. However, it should not be used by persons with hemophilia, kidney or liver diseases. Relieves sore throats and bronchitis. Can help

prevent nausea. Relief to arthritis. Oranges: High in vitamin C, Anti-infective, Supports a healthy immune system, Produces collagen for healthy bones, cartilage, muscles, blood vessels and healthy skin. Lemons: High in vitamin C, Healing properties for digestive problems, Tonic to the liver, Help fight infections, by hastening wound healing, Helps lower fever, Helps relieves symptoms of asthma, tonsillitis and sore throat.



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