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

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

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

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

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

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

Yogurt is a good source of easily digestible proteins.

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



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Daily doses of vitamins can have big benefits

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

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

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

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

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

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



WHAT YOU NEED

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

“It just hits it all,” Chupp said.

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

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

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

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

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

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



A NEEDED BOOST

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

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

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

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

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

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

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



BE CAREFUL

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

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

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

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

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



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COMMON SUPPLEMENTS

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



Acidophilus

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



Echinacea

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



Fiber

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



Ginger

Upset stomach, motion sickness, nausea.



Glucosamine/chonodroitin sulphate

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



Omega-3 fatty acids

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



St. John’s Wort

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

Sources: fda.gov; drugs.com



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Is There Such a Thing as Too Much Vitamin C?

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

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

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



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Bountiful boysenberries

No other fruit speaks of Christmas in Nelson more than the boysenberry.

Boysenberries give the words plump, luscious and healthy new meaning; they are the ultimate berry.

Coming into season now makes them perfect Christmas fruit.

Nelson is the New Zealand home of boysenberries. Very picky about where they grow, they flourish here, and the only other countries in the world that produce them are North America and Chile. They like cool winters and a temperate spring and autumn.

Boysenberries were discovered in the United States in the 1920s – a cross between a loganberry, a blackberry and a raspberry. They arrived in New Zealand in the 1960s, and production has increased over the decades.

Nelson is the home of Berryfruit New Zealand, a co-operative of boysenberry growers from throughout the region who export their fruit collectively as well as selling it nationally. New Zealand now produces in the range of 3000 tonnes a year.

What we can claim about boysenberries is that those grown here have the highest levels of antioxidants in the world.

Mostly we rail against the hole in the ozone layer and our high levels of ultraviolet light, but these factors mean that boysenberries here are said to have been found to have the highest levels of antioxidants found in the fruit anywhere. The plant builds up a defence to combat the intense UV rays in this part of the world, and this concentrates antioxidants in the fruit.

The antioxidant values for blackcurrants, boysenberries and blueberries far outweigh those of others.

They are also high in vitamin C, fibre and ellagic acid, a compound that is an anti-carcinogen, anti-viral and anti-bacterial. What more could you ask for? Forget the apple a day and go for a plate of boysenberries instead.

There is no excuse for not eating them year-round, either. Nelson has a producer called Sujon that individually quick-freezes the fruit. Bags of Sujon frozen boysenberries and other berries, such as blackberries, blueberries and blackcurrants, can be found in the freezer section of New World, Pak 'n Save and Fresh Choice, retailing for about $9 a kilogram.

Sue and John Gibb were boysenberry growers in the 1980s, and an oversupply of fresh fruit led them to freeze the berries and to start looking for outlets for their products. Retailers and restaurants soon took advantage.

Sujon now distributes throughout New Zealand and, more recently, overseas, where demand is high, particularly among Asian consumers, who understand better than Kiwis the extraordinary high health benefits of berryfruit.

Boysenberries are a staple in icecream, yoghurts, smoothies and parfaits. They are delicious plain and fresh with a little icing sugar and cream. They are so good served this way that it isn't really necessary to do more. Gorge yourselves for the next month, and drive out to one of the various berry growers still operating close to Nelson.

Berryfields in McShane Rd, Appleby is the biggest supplier of boysenberries in the country, and its shop starts boysenberry sales this week. Don't delay, as the season is a short one, from mid-December to mid-January – so it is just as well that frozen berries taste so good as well.

Recipes

Boysenberries are an essential ingredient in the best breakfast yet: Swiss bircher muesli with boysenberries, yoghurt and maple syrup. Use Biofarm Organic Bush Honey Yoghurt and try the Woolworths brand of bircher muesli.

Soak the amount of muesli you desire in milk, to ensure that all the grains are moistened, for at least 30 minutes or overnight.

Place the muesli in a serving bowl and add thawed frozen boysenberries (fresh ones if you have them) to taste. Top the mixture with yoghurt and drizzle with maple syrup.


BOYSENBERRY TRIFLE
This is a delicious Christmas Day dessert. Feeds 4-6.

Sponge cake:

4 eggs
125g caster sugar
125g flour

50g unsalted melted butter Preheat the oven to 180 degrees Celsius. Grease a medium springform pan with butter and then dust with flour.

Whisk the eggs and sugar until the mixture is light and airy (about 10 minutes).

Sift in the flour and add the melted butter. Pour into the pan and cook for about 30 minutes until done. Cool.

Store the cake for a couple of days in an airtight container. When you are ready to make the trifle, cut the cake into pieces about 2cm-3cm square and put in a large flat bowl. Sprinkle with sherry or brandy to taste.


Custard:

3 cups of milk
1/3 cup sugar
1 1/2 Tbsp flour
5 egg yolks
1 tsp vanilla

Heat the milk in the top of a double boiler.

Mix the sugar and the flour. Add to the egg yolks and beat together well.

Add the milk and stir with a wire whisk.

Return to the double boiler and cook over simmering water, stirring constantly, until thickened. Add the vanilla. Cool quickly.


Fruit and cream:

500g of fresh boysenberries, washed and cleaned
2 tbsp cassis liqueur
3-4 tbsp caster sugar
300ml cream
2 Tbsp icing sugar
1 tsp vanilla essence

Mash a few of the berries to create some liquid. Add the cassis and caster sugar and mix through all the berries. Let them soak together for at least a couple of hours.

Whip the cream and add the icing sugar and vanilla.

Assemble the trifle in a glass bowl so you can appreciate the layers.

First, layer the cake, followed by fruit and then custard. Repeat until you have used up all of the ingredients. Top with cream and refrigerate.


BOYSENBERRIES AND PEARS WITH MASCARPONE

For 4 people – adapted from a Cuisine magazine recipe. Vanilla sugar is made by blending 3-4 vanilla beans with 1 cup of caster sugar in a food processor until the vanilla is reduced to black dots.

2 pears, cored and halved
250g boysenberries
1 cup white wine
1/2 cup water
1/2 cup vanilla sugar
150g mascarpone

Bring the wine, water and vanilla sugar to a simmer and add the pears, simmering until tender (about 15-20 minutes).

Remove the pears to a serving dish and quickly add the boysenberries to the syrup for a minute or two. Remove and add to the pears.

Reduce the liquid to about half.

Mix together the mascarpone and 3-4 Tbsp of vanilla sugar (to taste).

Place a pear half and boysenberries on individual plates. Pour over some of the liquid and add a dollop of the mascarpone.

* Research by Elizabeth Latham and Serge Crottaz, of the School of Tourism, Hospitality and Wellbeing at the Nelson Marlborough Institute of Technology. Fresh at NMIT appears fortnightly, exploring the local connection to food and beverages through the eyes of its leading hospitality educators.



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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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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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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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Goin' Bananas

The banana is not a fruit. Not really. It’s most unique since it does not come from a tree but from the largest herb plant that is more closely related to lilies and the orchid family. But due to its size, the herb plant is more commonly thought of as a “banana tree.”

Morning Banana Diet

When the Morning Banana Diet hit the news in Japan last year, it had the whole nation in a frenzy. Prices of banana in the market skyrocketed and there was shortage of supply.

It started in March with the publication of Morning Banana Diet, which claimed that eating only bananas and room-temperature water for breakfast would jumpstart weight loss, regardless of what was eaten during the rest of the day. Banana was said to aid in digestion and improve metabolism.

The diet was created by Hitoshi and Sumiko Watanabe, and promoted on the social networking site mixi. Hitoshi, who studied preventative medicine in Tokyo and his wife, who is a pharmacist, introduced the diet to the Japanese.

Former opera singer Kumiko Mori even announced that she lost 15 pounds on the Morning Banana Diet.

Health experts and medical doctors have, however, debunked the myth behind this fab diet. Kathleen Zelman, MPH, RD, director of nutrition for WebMD and the WebMD Weight Loss Clinic, said that bananas, along with most fruits have long been a part of healthy diets and weight loss plans. But while they are nutritious, they do not have special weight loss properties.

Different versions of the Morning Banana Diet tout varying explanations of exactly how bananas work to promote weight loss. One theory suggests that certain enzymes in bananas speed up digestion and elimination, causing rapid weight loss. However, the human body already contains all the enzymes needed for digestion. It’s true that foods with fiber (and bananas have some) can go through the digestive system more quickly and may not be completely absorbed, thus saving a few calories. But the calorie savings are certainly not enough to revolutionize the weight loss industry.

OK, bananas as fad diet, maybe not. How about it’s health benefits?

Bananas as mood food

In order to have a healthy lifestyle, experts say we must have to meet our daily requirement of five fruits and vegetables. Bananas are a perfect part of our diet and they are the most popular fruit in the Philip-pines. Bananas are available all year and they are a great source of instant energy. Bananas contain no fat, sodium or cholesterol. It is a known fact that a low fat, balanced diet rich in vegetables and fruit may reduce the risk of heart disease and certain types of cancer.

Studies have shown that bananas are rich in vitamin B6 and they are a good source of fiber, vitamin C, magnesium and potassium. Lack of B6 in a diet can cause weakness, insomnia and irritability.

They are also easy to digest. Because of their great taste, they can also serve as a substitute for sweets and satisfy sugar cravings.

Research also shows that serotonin and norepinephrine in bananas may naturally help sufferers overcome depression. They are the good mood food. So instead of reaching for a bar of chocolates, why not try a banana?

Athletes like bananas

Bananas are also good for post-exercise snack. During long exercises our body lose vitamins and minerals and a banana replaces these nutrients as well as energy needed. Have you noticed that athletes like to snack on these yellow fruits? Potassium in bananas is essential for helping muscles to contract properly during exercise and reduces cramping up.

The potassium found in bananas helps to regulate blood pressure and may reduce the risk of high blood pressure and stroke. A medium-sized banana provides 400 mg of potassium -11 percent of daily value- and contains 110 calories and 4 grams of fiber. Bananas also contain plenty of carbohydrates which are the body’s main source of energy.

Bananas as brain food?

It has been established that bananas are good for the heart. But is it good for the brain too? Bananas are rich in vitamin B6 — and very early research suggests that high levels of B6 may protect against Parkinson’s.

Vitamin B6 — along with folate and B12 — helps reduce levels of homocysteine, an amino acid. That’s good for our ticker, because too much homocysteine in the blood appears to increase heart disease risk.

Homocysteine also appears to be toxic to nerve cells, and elevated levels have been linked to Parkinson’s disease, a progressive neurological disorder that causes muscles to become rigid and shake uncontrollably.

Parkinson’s disease occurs when some of the nerve centers in the brain lose the ability to regulate muscle movements. As a result, a person may have rigid muscles, tremors, and trouble walking and swallowing.

Parkinson’s disease is one of the most common diseases affecting movement in people over age 55. It is chronic, meaning that person will have it the rest of his life. It also is progressive, which means the symptoms grow worse over time. The disease may become disabling after many years.

The study of the effect of bananas in preventing Parkinson’s is in its early stages so it’s not something to go bananas over just yet. Still, it has been proven that bananas are good for our health.

So grab a banana today. You’re life may depend on it.



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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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Health tip of the day: Benefits of Saffron

Saffron is one of the highly prized and most expensive spices known since antiquity for its colour, flavour and medicinal properties. It is the dried "stigma" or threads of the flower of the S. crocus plant. The plant is a bulbous perennial plant that belongs to the family of iridaceae of the genus, Crocus and known botanically as Crocus sativus.

This exotic spice is a native of Southern Europe and now cultivated worldwide in many countries, particularly in Spain, Italy, France, Greece, Turkey, and Iran and in Jammu & Kashmir state of India.

The C. sativus plant grows to about 15-20 cm in height and bears lavender coloured flowers during each season which lasts from October till November. Each flower features perianth which consists of stalk, known as “style”, connecting to the three “stigmas” or threads to the rest of the plant. These orange-yellow colored stigmas along with the style constitute "saffron" which is used as spice.

Good crop production demands cool dry climate with well drained rich fertile soil and irrigation facilities or sufficient amount of rain fall. The flowers are generally harvested during the early morning hours and soon the stigma separated, allowed to dry and packed for marketing.

Saffron has distinct flavour because of the chemical components in it picrocrocin and safranal. It also contains a natural carotenoid chemical compound, crocin, which gives saffron its golden-yellow hue. These traits along with its medicinal properties make it a valuable ingredient in many foods worldwide.

Health benefits of Saffron

- Saffron contains many plant derived chemical compounds that are known to have anti-oxidant, disease preventing and health promoting properties.

- The flower stigma are composed of many essential volatile oils but the most important being safranal, which gives saffron its distinct hay-like flavour. Other volatile oils in saffron are 3,5,5-trimethyl-4-hydroxy-1-cyclohexanone-2-ene, cineole, phenethenol, pinene, borneol, geraniol, limonene, p-cymene, linalool, terpinen-4-oil, etc...

- This spice has many non-volatile active components; the most important of them is α-crocin, a carotenoid compound, which gives the stigmas their characteristic golden yellow colour. It also contains other carotenoids including zeaxanthin, lycopene, α- and β-carotenes. These are important antioxidants that helps protect body from oxidant induced stress, cancers, infections and acts as immune modulators.

- The active components in saffron have many therapeutic applications in many traditional medicines as antiseptic, antidepressant, anti-oxidant, digestive, anti-convulsant.

- This novel spice is a good source of minerals like copper, potassium, calcium, manganese, iron, selenium, zinc and magnesium. Potassium in an important component of cell and body fluids that helps control heart rate and blood pressure. Manganese and copper are used by the body as co-factors for the antioxidant enzyme superoxide dismutase. Iron is essential for red blood cell production and as a co-factor for cytochrome oxidases enzymes.

- It is also rich in many vital vitamins including vitamin A, folic acid, riboflavin, niacin, vitamin C that are essential for optimum health.

Nutritional value per 100 g.

Principle Nutrient Value - Percentage of RDA

Energy 310 Kcal 15.5%
Carbohydrates 65.37 g 50%
Protein 11.43 g 21%
Total Fat 5.85 g 29%
Cholesterol 0 g 0%
Dietary Fibre 3.9 g 10%

Vitamins

Folates 93 mcg 23%
Niacin 1.46 mg 9%
Pyridoxine 1.010 mg 77%
Riboflavin 0.267 mg 20%
Thiamin 0.115 mg 10%
Vitamin C 80.8 mg 90%
Vitamin A 530 IU 18%

Minerals

Calcium 111 mg 11%
Copper 0.328 mg 37%
Iron 11.10 mg 139%
Magnesium 264 mg 66%
Manganese 28.408 mg 1235%
Phosphorus 252 mg 36%
Zinc 1.09 mg 10%
Potassium 1724 mg 37%
Sodium 148 mg 10%

Selection and storage

Fresh saffron is available in the special spice markets. Try to buy dried whole stigma instead of powdered saffron since oftentimes it may adulterated. Choose well sealed pack from the authentic selling company which includes date of package and date of expiry.

Fresh spice should feature bright orange-yellow hue and each thread like stigma measuring 2 to 4cm in length. Avoid inferior quality product featuring grey color streaks or light spots on the stigma. This spice has characteristic pungent bitter-honey taste with pleasant aroma.

Store it in closed box and keep it in cool dark place away from the light since light rays oxidizes the pigments in saffron and offsets its flavour.

Medicinal use

- The active components present in saffron have many therapeutic applications in many traditional medicines since long time ago as anti-spasmodic, carminative, diaphoretic.

- Research studies have shown that, safranal, a volatile oil found in the spice, has antioxidant, cytotoxicity towards cancer cells, anticonvulsant and antidepressant properties.

- Αlfa-crocin, a carotenoid compound, which gives the spice its characteristic golden yellow colour, has anti-oxidant, anti-depressant, and anti-cancer properties.

Culinary uses

A pinch of fresh saffron is enough to enhance the flavour and colour the entire recipe. There are several methods to use it in the kitchen. Whole stigma can be added directly to the preparations, or oftentimes, the stigma are grounded and powdered using traditional hand mill and added to the recipes. In the third method, a pinch of saffron is added to a cup of hot water, steep; add this water to the recipes.

Safety profile

High doses of saffron can cat as uterine stimulant and in severe cases can cause miscarriage. Therefore pregnant woman may be advised to avoid it in their dishes.

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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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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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To Be Or Not To Be... Vegetarian

Many times when I am working with a client and trying to get a feel of what they like to eat, I hear, “Oh, I never eat red meat, it’s soo not good for you.” Being a carnivore (and Sephardic to boot!) I could never just stop eating red meat, cold turkey that is! (It’s still a great source of iron and a lean cut is pretty high in protein, vitamins, and isn’t high in fat.) But practically speaking, is there any health benefit to being a vegetarian? Can a diet without meat provide adequate nutrients?

A vegetarian does not eat meat, fish, or fowl, or any product containing them. A typical vegetarian diet focuses on grains, fruits, nuts, and vegetables; still, considerable variations exist. A lacto-ovo vegetarian avoids meat, fish, and poultry, but consumes dairy products and eggs. The lacto vegetarian consumes dairy but avoids meat, fish, poultry, and eggs. A vegan, or total vegetarian, excludes both dairy and eggs, obtaining all nutrients from plant sources. So how prevalent is vegetarianism in the U.S.? A 2006 poll conducted by the Vegetarian Resource Group found that 7% of adults never eat red meat and that 2.3% never eat meat, fish, or fowl. That’s no small cheese!

Why would someone want to choose to be a vegetarian? There are a variety of reasons people do so, including concern about the environment, animal welfare, or world hunger; or they simply don’t like the taste, never really ate meat often anyway, or believe it is unhealthy. Aside from a healthier lifestyle, religious beliefs and/or economic issues may also factor into this choice.

From a more traditional standpoint, the science of nutrition has focused mainly on the intake of nine nutrients that are adequate to promote growth and reproduction. Lately, however, this paradigm has been shifting towards focusing on an “optimal diet” which promotes not only health and longevity but also reduces the risk of diet-related chronic diseases or the prevention of other diseases, including cancer. A vegetarian eating plan can be adequate and optimal and may even provide numerous health benefits.

According to various studies, reduced red-meat consumption correlates with healthier cholesterol levels, other heart health benefits, and reduced rates of pancreatic and colorectal cancers. (Please note: It was unclear how much meat was consumed prior and subsequent to the study to produce that effect and how fatty the meats were.)

Studies have shown that a vegetarian diet may aid in weight management. In 2007, Burke and colleagues suggested that individuals that adhered to a lacto-ovo vegetarian regimen were able to reduce intakes of both fat and calories and therefore reduce overall body weight. Another comprehensive study published by the International Journal of Obesity and Related Metabolic Disorders (2003) examined the body mass index (BMI) of four different groups, including meat eaters, fish eaters, vegetarians, and vegans. The meat eaters had the highest BMI, followed by fish eaters and vegetarians. Vegans had the lowest BMI of all groups.

Contrary to popular belief, an individual’s protein requirements can be met solely with plant foods. Although animal proteins are considered “complete proteins,” since they contain all eight essential amino acids, plant sources of protein are lacking in one or more of them and are referred to as “incomplete” or “complementary” proteins. Some individuals know how to pair up the protein sources to get a complete protein. Some wholesome combinations include pasta and veggies, a peanut-butter sandwich (on whole grain bread—not just whole wheat!) with vegetable soup, or a green salad with walnuts and sunflower seeds.

When a variety of plant foods are consumed and adequate calorie levels are satisfied, the incomplete proteins will combine to form complete ones; the amino acids will find and join each other. If you don’t necessarily consume complementary proteins in the same meal, you can just consume them throughout the day.

Who needs meat, right? What’s the catch here? The challenge is getting enough of certain nutrients by eating a variety of foods. One such nutrient, vitamin B12, which contains cobalamine, biotin, and folic acid, may be lacking in vegetarians since it is found predominantly in meat protein. This is especially the case for pregnant and depressed individuals. The good news is that lacto-ovo vegetarians can get adequate B12 if they consume whole eggs and dairy regularly. Vegans have to be sure to consume fortified foods, such as breakfast cereals, nutritional yeast, or soy milk. Just some food for thought: spirulina, sea vegetables, and fermented soy products are not reliable sources of this important vitamin.

Vegetarians, especially vegans, must make sure to consume Vitamin D and calcium, both essential for bone health. Lack of Vitamin D can interfere with normal bone metabolism, leading to rickets in children and osteoporosis in adults. In a study by Barr (2002) of 90 vegetarians, 56 reported that their diets have become restrictive over time, and 48 planned more changes, specifically, to use fewer dairy products.

Furthermore, a Swedish study of 30 vegans concluded that intakes of calcium and vitamin D were below recommended guidelines. Specifically, when dairy products are omitted, fortified foods such as soy, milk, cereals, breads, and juices must be consumed. Unfortunately, vegetable sources of calcium, such as spinach, contain high amounts of oxalic acid, which interferes with absorption.

Foods rich in Vitamin D include fortified milk products, fatty fish such as salmon, and fish liver oils, most notably cod liver oil. Fortified foods and eggs from hens fed Vitamin D are also good sources. And the best source of Vitamin D is the sun! Just a few minutes a day is all you need. However, factors such as the use of sunscreen, the time of day, the season of the year, the level of the pigment melatonin in the skin, and even the distance one is from the equator, all limit the skin’s ability to produce this vitamin.

A vegetarian must also consume iron. Iron is a vital part of hemoglobin, a protein that transports oxygen in the blood. Iron intake is important during all stages of life, especially for growing children, and pregnant and menstruating women. The iron in meat, fish, and poultry is “heme” iron, which the body absorbs readily. The iron in dairy, eggs, plant foods, cereals, and breads is “non-heme,” which is less readily absorbed. However, foods rich in Vitamin C, such as tomatoes, oranges, and broccoli, aid in the absorption of non-heme iron.

So, if you ate spaghetti and tomato sauce, the Vitamin C in the sauce should help with absorbing the iron in the spaghetti. In addition, those individuals who exercise must make sure their iron levels are adequate, since many people, especially females who participate in intense, regular physical activity, report marginal to low levels of iron. Iron requirements may be 30% to 70% greater in active people as compared to sedentary people.

In conclusion, a well-planned vegetarian diet can be an excellent choice for maintaining a health-conscious lifestyle. Protein consumption is less of a concern than ingesting adequate vitamins and minerals from a variety of sources. So with careful planning, enjoy nature’s bounty to the fullest!



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Health tip of the day: Benefits of Vitamin C

Vitamin C is one of the most important anti-oxidant. It is important to know that Vitamin C is not produced by the body; therefore it is necessary to take a huge amount of it. When people age their natural Vitamin C level decreases, so as you get older you should take a higher dose of vitamin C to prevent this decrease.

The white blood cells which defend our body against bad elements, like bacterial invasion, need a huge amount of vitamin C to do its work. If the defense system of the body is not in good condition it will not do its work to defend our body from the enemies, the result of that is an illness and infection.

Things to know when taking Vitamin C:

- Vitamin C has diuretic effect so it is important to drink plenty of water.

- Vitamin C is sensitive to light, air, and heat, so it is best to eat fruits and vegetables raw or minimally cooked in order to retain their full vitamin C content.

- Taking Vitamin C with oat bran causes more to be absorbed into the body, increasing its health benefits. Oats is beneficial in lowering cholesterol in the blood.

Therapeutic Properties of Vitamin C:

- When a person have a throat infection or symptoms of the cold, it is important that she/he drink lemon juice or other citrus fruits that is rich in Vitamin C.

- Vitamins C are also good in the treatment of Urinary tract infection, and Respiratory system like Asthma, Bronchitis, and Chest Colds. It helps dryness of the mucous membrane in the lungs. There is a study that Vitamin C deficiency increases risk of lung cancer.

- Arteriosclerosis (hardening of the arteries) is related to the lack of Vitamin C. A good dose will help lower cholesterol level in the blood.

- Vitamin C is important in the formation of collagen, an essential substance for the whole body. Abnormal functioning of collagen can produce; Aging, Muscular Pain, Gout, Rheumatic Fever, Rheumatoid arthritis, Colitis, and Inflammation of the Blood vessels. This condition can be stop if collagen has the ability to regenerate itself quickly. The only way that can happen is through a large intake of Vitamin C.

- Premature Aging, vitamin C is a great antidote for neutralizing free radicals than will cause premature again.

- Degenerative Diseases of the Eyes, many people who supplements with Vitamin. C has fewer eye problems; Doctors recommend 500mg - 1000mg daily

Recommended Dosage:

- People who will just take vitamin C for supplement can take 100mg - 500mg 2x a time after me
- People who are treating some illnesses should take 500mg - 1000mg.
- People who will take more than 1000mg per daily should consult their Doctor.

Sources of Vitamin C:

oranges, green peppers, watermelon, papaya, grapefruit, cantaloupe, strawberries, kiwi, mango, broccoli, tomatoes, cauliflower, cabbage, and citrus juices or juices fortified with Vitamin C. Raw and cooked leafy greens (turnip greens, spinach), red and green peppers, canned and fresh tomatoes, potatoes, winter squash, raspberries, blueberries, cranberries and pineapple

QUESTION: Which fruit has the most vitamin C: kiwis, strawberries, oranges or apples?

ANSWER: First of all, you should note that the recommended dietary allowance, or RDA, for vitamin C is 75 milligrams for women and 90 mg for men.

The RDA is established by the Institute of Medicine (IOM), an independent, nonprofit organization that works outside of government to provide unbiased and authoritative advice to decision-makers and the public.

Some scientists believe that the RDA should be at least doubled, but you probably shouldn't consume more than 200 mg per day because the research does not support mega doses (more than 1,000 mg per day) of vitamin C. So which has the most C? We looked at 100 grams, or about 3.5 ounces, for each fruit in order to make an accurate comparison.

Apples have 52 calories per 100 grams and 4.6 mg of vitamin C. Kiwis have 61 calories per 100 grams and 92.7 mg of vitamin C.

Strawberries have 69 calories per 100 grams and 37 mg of vitamin C, and oranges have 47 calories per 100 grams and 53.2 mg of vitamin C. So, kiwis win.

Q: Why is vitamin C important?

A: It destroys free radicals, which can damage DNA and create cancers in our bodies; it helps boost our immune system by rallying white blood cells to fight off infection; and it even helps reduce heart disease by stopping plaque from forming.
Q: Which vegetable has the most fiber: broccoli, sweet potatoes, green peas or artichokes?

A: Again, we looked at 100 grams, or about 3.5 ounces, for each vegetable. Broccoli has 34 calories per 100 grams and 2.6 grams of fiber. Green peas have 81 calories per 100 grams and 5.1 grams of fiber and sweet potatoes with the skin have 90 calories per 100 grams and 3.3 grams of fiber. Now check out these stats for 100 grams of artichoke: 53 calories and 8.6 grams of fiber.
Q: Why is fiber so important?

A: Fiber-rich foods can help you lose weight for two reasons.

First, fiber provides bulk, which makes you feel full. Second, it slows digestion, which makes you feel satisfied longer. How does this happen?

Fiber postpones the gastric emptying of foods, which also may reduce a rise in blood glucose concentrations and help diabetics with insulin sensitivity. It also reduces the risk of heart disease and diabetes and lowers cholesterol.

Plus, fiber increases stool bulk, which can help prevent not only constipation, but also hemorrhoids and possibly colon cancer. The IOM recommends 14 grams of fiber per 1,000 calories consumed.

So if you consume 2,000 calories, you should be getting 28 grams of fiber.

The problem is most of us don't consume enough fiber.
Q: What's the difference between yellow popcorn and white popcorn?

A: Nutritionally speaking, there isn't much difference. The values for the fiber content based on a single serving of 5 cups of popped popcorn are the same.

Yellow kernels actually contain slightly more fiber than white kernels when you extend the values to 100 grams, but the difference is not significant.

Yellow kernels contain more vitamin A than white, while white kernels test slightly higher for iron.

According to Tom Elsen of the famed Jolly Time popcorn company, the real difference between the two varieties is in the eating. "White kernels tend to pop slightly smaller and, consequently, they are a bit more tender. Also yellow kernels have more of a traditional crunchy, corny flavor, while white kernels have a slightly sweet, nutty taste.
Q: So what are the nutritional stats for popcorn?

A: These whole grains have only 100 calories per 5 cups, which also pack 7 grams of fiber. Not only that, but recent research from the University of Scranton found that popcorn is loaded with healthful antioxidant substances called polyphenols.

Found in many fruits and vegetables, polyphenols help rid the body of free radicals that can cause damage to cells and tissues.
Q: I've heard that chocolate can stop a cough -- is that true?

A: Believe it or not, it is possible. But it's dark chocolate that has the benefits, not milk chocolate. In fact, historically, many people, including Nicolas de Blegny, doctor to the king of France in the late 1600s, have believed chocolate can help with coughs.

It is a great natural source of theobromine, which, according to researchers at the National Heart and Lung Institute at the Imperial College London, appears to be a natural cough suppressant.

Dark chocolate also seems to be a bronchodilator.

According to the journal Supportive Cancer Therapy, coughing is caused by an effect on C-fibers, which are part of our neural network, and theobromine suppresses that effect.

Another supposed effect of chocolate is that it releases mucus in the airways, which can soothe a dry cough.
Q: How much do you need?

A: Researchers say about 500 to 700 mg of theobromine twice daily. Dark chocolate (more than 60 percent cacao) has about 250 mg of theobromine per ounce, so we're talking about 4 ounces per day.



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Health Tip of the day: Amazing Benefits of Goji Berries

Goji berry is a sweet-tasting, dark-red coloured fruit, this fruit has extraordinary healing properties that most people don't know about, it is considered as the world's most nutrient-dense food. For over 2,000 years Goji has proven to improve many health conditions and cure ailments. Goji is said to contain more vitamin C than oranges, more beta-carotene than carrots, and more iron than steak.

It is a common practice in Chinese medicine to prescribe it to treat liver, kidney, or eye diseases, along with other herbs medicine. Many Chinese people consume goji berries in their day-to-day lives because they believe that red coloured berry can keep them healthy, young, and energetic. Goji berries can be eaten as raw, as goji juice, as herbal tea (e.g. with Chrysanthemum), with yogurt, and with cereal etc.

Health Benefits of Goji

- Goji is known as the "longevity fruit." Its unique master molecule polysaccharides and powerful antioxidants fight against free radicals that cause damage on the body.

- Goji increases stamina and endurance, it helps to eliminate fatigue, especially when recovering from illness.

- Goji stimulates the secretion by the pituitary gland of hGH (human growth hormone), the youth hormone. The benefits of hGH includes; reduction of body fat, better sleep, improved memory, accelerated healing, restored libido and a more youthful appearance.

- Goji can help protect your DNA. Exposure to chemicals, pollutants and free radicals can cause DNA damage and breakage, leading to genetic mutations, cancer and even death. Goji's betaine and master molecule polysaccharides can restore and repair damaged DNA.

- Goji can help you lose weight. In a study done obese patient were given good quality goji juice in the morning and afternoon. Most patients significantly lose a lot of weight. Goji polysaccharides were shown to reduce body weight by enhancing the conversion of food into energy instead of fat.

- Goji can reduce the toxic effect of Chemotherapy and Radiation. Goji was shown to enhance the effect of radiation in combating lung cancer, allowing a lower dose to be used. Other research indicates that goji can protect against some of the noxious side effects of chemotherapy and radiation.

- Goji can help enhance sexual function. Studies have shown that goji significantly increases testosterone level in the blood, thereby increasing libido in both men and women.

- Goji berries are popular for their vision-improvement properties. It was found in the study that goji was able to reduce the time it takes for vision to adapt to darkness. The carotenoids in goji may also protect against macular degeneration and cataracts.

- Goji can prevent cancer. Goji's antioxidant and unique polysaccharides can stop the genetic mutations that can lead to cancer. Some scientists believe that goji may be an especially good supplement to prevent liver cancer because it exerts liver protection and anti-cancer effects at the same time.

- Goji can inhibit cancer growth. Goji also has the ability to cause the death of tumor cells by inducing apoptosis, a process in which cancer cells are broken down and recycled.

- Goji helps to manage and fight cancer. Patient taking a cancer drug together with goji has recovery rate of up to 250 percent better than those patient taking the drug alone. These advanced-cancer patient experienced amazing regressions of malignant melanoma, renal cell carcinoma, colorectal carcinoma, lung cancer, nasopharyngeal carcinoma and malignant hydrothorax. Remission of cancers in patient treated with goji lasted significantly longer than those treated without goji.

- Goji can help improve memory. Goji is considered as "brain tonic", because it contains betaine, which is converted in the body into choline, substances that enhance memory and recall ability.

- Goji can make you feel happy. It is said that the daily consumption of Goji can give a person a happy disposition.

Other Health Benefits of Goji Berry includes;

- Goji can help to strengthen your immune system and heart, help support normal kidney and liver function, maintain healthy cholesterol level, normalise blood pressure, prevent and control diabetes.

- Goji can also help to strengthen the muscles and bones, maintain healthy gums and improve your digestion and it can help you to get a good night sleep.

Nutrient Contents of Goji: 11 essential elements, 22 trace dietary minerals, 18 amino acids, 6 essential vitamins, 8 polysaccharides, and 6 monosaccharide. It contains 5 unsaturated fatty acids (essential fatty acids, linoleic acid, alpha-linolenic acid, beta-sitosterol and other phytosterols), 5 carotenoids (e.g. beta-carotene and zeaxanthin etc), xanthophy, and many phenolic pigments associated with antioxidant properties.

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Health tip of the day: Benefits of Oregano

Oregano is an aromatic herb that belongs to the mint family, it can grow to about two feet in height. It is native to the Mediterranean region but is cultivated worldwide. The leaves as well as the volatile oil of oregano are used medicinally, but must be carefully distinguished as they are quite different. There is a common oregano that is use for cooking and the oregano that is use to make oil. Origanum Marjoram is the common oregano used for cooking. Origanum Vulgare is the wild oregano used for making oil.Oil of Oregano is a highly potent purifier that provides many benefits for human health. The two important compounds that are responsible for the many health benefits of oregano are carvacrol and thymol. Studies have shown that both of these compounds can inhibit the growth of bacteria, virus and fungi which is the main causes of many illnesses in humans. Oregano oil is marketed in either liquid or capsules/ tablets forms.

Health Benefits of Oregano Oil:

- It strong antiviral and antibacterial properties can help destroy organisms that contribute to skin infections.

- It also has antiparisitic properties which is helpful in digestive problems

- It can strengthen the immune system

- It helps increase the joint and muscles flexibility

- Improves respiratory health.

- Oil of Oregano when applied topically can help treat skin infections, itchy skin and irritated gums, (but make sure it has been diluted because oregano oil is concentrated and can cause burning sensation to tongue or skin).

- The high content of thymol and carvacrol in oregano can help calm upset stomachs and aid digestion. Mix 2 to 3 drops of oil to a glass of juice, milk or water for a quick remedy for mild indigestion.

- Oil of Oregano can help in the treatment of sinus or lung congestion. Just mix 2 or 3 drops of oil with juice, and drink this daily, you can notice the improvement within 3-5days.

- Oregano has antioxidant properties. Studies have shown that the anti-oxidant properties of oregano may even exceed that of apples and blueberries. Antioxidant vitamins are thought to play a vital role in the prevention of many forms of cancer, as well as perhaps slowing down the aging process.

- Oregano is rich in fibre

- Fresh oregano like other leafy vegetables is loaded with vitamins and nutrients. It is a good source of iron and manganese as well as calcium, vitamin C, and vitamin A. It also has omega-3 fatty acids.

- Oregano is good in maintaining the respiratory health

- Oregano oil, also acts as a stimulant, carminative, and it helps to increase perspiration when a person has fever.

- Oregano can help increase menstrual flow.

- When given in the form of a warm infusion, oregano relieves muscle spasms and cramps, colic, or spasmodic pains in the abdomen.

- The dried leaves can also be applied in bags as a warm application to painful arthritic swellings and other conditions, including rheumatism.

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Lemon Limes

Lemons and limes contain unique flavonoid compounds that have antioxidant and anti-cancer properties. While these flavonoids have been shown to stop cell division in many cancer cell lines, they are perhaps most interesting for their antibiotic effects. The inclusion of lime juice during the main meal of the day was determined to have been protective against the contraction of cholera.

Lemons and limes are an excellent source of vitamin C, one of the most important antioxidants in nature. Vitamin C has been shown to be helpful for reducing some of the symptoms of osteoarthritis and rheumatoid arthritis. Since free radicals can damage blood vessels and can change cholesterol to make it more likely to build up in artery walls, vitamin C can be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease.

Vitamin C is also vital to the function of a strong immune system. The immune system's main goal is to protect you from illness, so a little extra vitamin C may be useful in conditions like colds, flu's, and recurrent ear infections. Owing to the multitude of vitamin C's health benefits, it is not surprising that research has shown that consumption of vegetables and fruits high in this nutrient is associated with a reduced risk of death from all causes including heart disease, stroke and cancer.

Compounds in citrus fruits called limonoids have been shown to help fight cancers of the mouth, skin, lung, breast, stomach and colon.



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Levels of Vitamin C higher in Fruit Juices than Specified on Labels

A team of pharmacists from the University of Santiago de Compostela (USC) has established that the levels of vitamin C in many fruit juices and soft drinks are far higher than those indicated on their labels by the manufacturers. This finding has been possible owing to a new technique developed by the researchers to determine the content of vitamin C in these kinds of drinks.

Ascorbic acid or vitamin C is a natural antioxidant in fruits and vegetables, but the European Commission permits its use as an additive in juices, jams, dairy products and other foods. The involvement of this substance in the immune response and other biochemical processes such as the formation of collagen and the absorption of iron is well-known. However, high levels of ascorbic acid can cause diarrhoea and gastrointestinal problems, as a result of which scientists are attempting to determine the content of vitamin C in foods with greater and greater accuracy.

Now, a group of researchers from the Faculty of Pharmacy of the USC has developed a new chromatographic technique (these are used to separate and identify chemical elements) aimed at accurately measuring the ascorbic acid in fruit juices and soft drinks. By applying this method, they have found that the amounts of vitamin C stipulated on the labels of many drinks are not real. In a sample of 17 fruit juices, soft drinks and isotonic drinks, only two correspond to what is indicated on the bottle.

Ana Rodríguez Bernaldo de Quirós is a member of the team which has developed the new technique, whose details have recently been published in the Food Chemistry magazine. "The other drinks contain much higher levels than those specified by the manufacturer because, as has already been indicated in a previous study, the label probably only shows the amount of added ascorbic acid, without taking into account the fruit's natural vitamin C content", she explained to SINC.

Bernaldo de Quirós highlights the greater resolution and sensitivity of the method, by means of which it is possible to detect up to 0.01 milligrams of vitamin C per litre, "thanks to the use of new column chromatography, based on spherical particles of ultra pure silica 3 microns in size".

"Another advantage of the method is its simplicity and speed, as the total time taken to carry out the analyses is no more than six minutes", the researcher remarked.

With the new technique, the valuation of the ascorbic acid in the drinks has revealed some curious data. Of the 17 samples analyzed, the one with the highest vitamin C content was an apple juice (840 mg/l), more than the orange juices (352-739 mg/l). The results for the pineapple and grape juices were 702 mg/l and between 30.2 and 261 mg/l for the soft drinks (orange, lemon and apple).

The researchers also evaluated how the vitamin C content of the orange juices and tea drinks varies while they are on the shelves in the temperature conditions specified by the manufacturer. After six days, the former barely lose 8% of their ascorbic acid while, in the tea drinks, this substance falls by 54% at 4ºC and practically disappears at room temperature.



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What is the best way to get antioxidants into your diet?

Perhaps one of the greatest battles in the health-disease continuum is that between free radicals and antioxidants.

A free radical is a molecule that carries a single positive charge. Free radicals are what cause a car's body to rust. In the human body, these same free radicals cause tissue damage and aging. And that single positive charge gets passed dominolike through each molecule the free radical contacts in the body.

Cigarette smoking, stress, chemical exposure, injuries and sun exposure are all sources of free radicals.

Antioxidants neutralize that single positive charge, halting the “domino fall” of tissue damage. Vitamin C, vitamin, E, selenium, bioflavonoids and polyphenols are all examples of antioxidants.
In general, the more antioxidants you have in your body, the healthier you are. A large British study in 2008 found that people with high blood levels of vitamin C lived four years longer than those with low levels.

Not surprisingly, antioxidant supplements are big business, from vitamin C to whole foods-based products like fruit and vegetable juices and powders. But are these products effective and worth the price?

All products will generally contribute to better health, all other things considered. I take a supplement myself, even though I eat lots of antioxidant-rich foods.

Some powdered drinks provide a whopping 15,000 to 20,000 ORAC units, a measure of antioxidant capacity, for about $8 per serving, or 40 cents per 1,000 units. Can we do better with pure foods?

The U.S. Department of Agriculture lists ORAC values (oxygen radical absorbance capacity) for hundreds of foods. Wild blueberries provide about 6,500 ORAC units per 3.5 ounces. Frozen wild blueberries cost $4 about per pound, making the cost per 1,000 units about 13 cents, or one-third the cost of the supplement.

The ORAC values of dark chocolate and fresh cherries are a real treat. Chocolate-covered dried cherries at a local health food store are $16.99 per pound. Their ORAC value per 3.5 ounces is about 12,000, making the cost per 1,000 units just more than 30 cents. This is more than frozen blueberries, but it's cheaper than the supplement powder. And, it puts a smile on your face to think about taking your medicine.

I'm not suggesting that we all live on dark chocolate and fruit, but a variety of fresh fruits and vegetables, plus healthy fats and proteins, are crucial to good health.

Berries, artichokes, black beans, tree nuts, artichokes, and culinary herbs and spices are loaded with life-extending antioxidants. Load your diet with them, and you will enjoy optimal health and reduce your need for expensive supplements.



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