SLU Dietitian Names Top Five Holiday Foods

ST. LOUIS -- 'Tis the giving season so treat yourself to holiday goodies that are good for you.

McDaniel selected nuts as one of the holiday season's top five power foods.

"Some of the tastiest treats of the season pack a powerful nutritional wallop," said Jennifer McDaniel, a registered dietitian and director of undergraduate programs in nutrition and dietetics at Saint Louis University.

"We tend to associate certain foods with the holidays, but they're so nutritious we should include them in our everyday diet."

Here are McDaniel's top five power foods for your holiday munching:

Cranberries: High in vitamin C, cranberries contain more disease-fighting antioxidants than most other berries. Because of their high acidity, they store easily and can keep in your refrigerator for up to two months. Substitute dried cranberries for raisins when you bake, sprinkle them over a salad or throw a handful in trail mix. Add fresh cranberries to your favorite muffin or pancake recipe. Combine fresh cranberries with diced apples, cinnamon, lemon juice, crushed pecans and sugar for a pie or cobbler filling that is the perfect blend of sweet and tart favors.

Cinnamon: About a half a teaspoon of cinnamon a day lowers the blood-sugar levels in patients who have type 2 diabetes and reduces bad cholesterol, some studies show. Cinnamon also may help stop the growth of bacteria. Add this spice to your morning coffee, hot chocolate, hot breakfast cereal or apple cider. Shake some in pancakes, muffins or waffle batter. And sprinkle a dash of cinnamon on yogurt or winter comfort foods, such as stew or chili.

Nuts: Evidence is mounting that nuts help control your weight and decrease your risk of cancer, heart disease and diabetes. Nuts and seeds are a great source of protein, fiber and monounsaturated fats, which are important for heart health. Walnuts provide essential omega-3 fatty acids, which carry numerous health benefits. Add nuts and seeds to homemade trail mix or granola, use them to zip up chicken or tuna salads, combine in baked goods or sprinkle some in your salad for a healthy crunch. Caveat: because nuts are high in calories -- one ounce contains about 150 calories -- a small serving goes a long way.

Red wine: Appropriately colored for the season, red wine is a particularly rich source of antioxidants. Resveratrol, found in grape skins and seeds, increases HDL cholesterol and prevent blood clotting. Flavonoids also helps prevent blood clots and plaques from forming in arteries. As you celebrate the season, enjoy a glass or two, but remember moderation is the key.

Pomegranates: Credit a couple of antioxidants for giving pomegranate seeds their rich ruby red Christmas color. Pomegranate juice may have two or three times the antioxidant power of green tea or wine. Early research shows that pomegranate juice may help reduce cholesterol and possibly bring down blood pressure. Pomegranates can be a messy food to prepare, so open them over a large bowl of ice water. The pulp floats to the top and the seeds to the bottom. Sprinkle the seeds on salads, into batters or on breakfast cereals. Use the juice in a smoothie or salad dressing.

McDaniel said adding these foods to our eating routine is a way to extend the sparkle of the season long after the Christmas tree has come down.

"These five foods are natural nutrient powerhouses," McDaniel added. "Finding a way to incorporate those foods into our everyday eating patterns can help us enjoy the holidays year round."

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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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Healthy food is the best way to boost the immune system

With the arrival of the cold-and-flu season, it may be tempting to load up on mega doses of vitamins, minerals and herbal supplements as an added precaution.

But as scientists discover more about how the immune system works, they are finding evidence that it is the complex interaction of nutrients in real food that helps the body build its defenses against disease and infection. They even warn that large doses of some supplements such as selenium, zinc, vitamin A, vitamin B6 and vitamin E may even harm and suppress the immune response.

There are nutrients in everyday foods which can help to make your body's defenses stronger.

VITAMIN C: Vitamin C is a powerhouse nutrient in your defense system. Its antioxidant properties enhance cellular regeneration. Smokers need additional vitamin C, due to reduced absorption. Excellent food sources include berries and citrus fruits as well as leafy green vegetables.

VITAMIN E: Another antioxidant that is particularly important in preventing cell membrane damage, vitamin E works best in tandem with selenium. This nutrient is plentiful in nuts and seed oils, whole grain cereals and sweet potatoes.

FATTY ACIDS: Omega-3 fatty acids cannot be produced by the body like some other nutrients. They must be provided by the diet. Aiming for three portions a week is a good building block for health. You can enjoy the benefits of omega-3 fatty acids from oily fish such as sardines, salmon and trout and also from flaxseed.

PROBIOTICS: Live bacteria cultures found in natural yogurt and kefir stimulate the body to generate a chemical that makes it more resistant to infection. This chemical is called gamma interferon. It is an important enhancer for immunity. Probiotics are also crucial when medical antibiotics are being taken, as those can destroy the good bacteria in your body.

SELENIUM: Selenium is used by the body to metabolize vitamin E. It is pulled from the soil into the food. Brazil nuts are the richest natural source of this nutrient. You will also find its benefits in beef, chicken, and some fish.

ZINC: Zinc is crucial for the immune system's cell development. It also helps insure wounds heal properly. It is plentiful in eggs, seafood, pumpkin seeds, liver, and Brazil nuts.

GARLIC: Garlic is not a nutrient. It is food deserving special mention. It has very strong antibiotic and antiviral properties with more than 400 active compounds.

CAROTENOIDS and OTHER PHYTONUTRIENTS: Powerful phytonutrients (plant nutrients) are associated with health benefits. There are over 12,000 known phytonutrients and some yet to be identified. The yellow/orange fruits and vegetables like carrots, red and yellow peppers, sweet potatoes, tomatoes, peaches, nectarines, pineapples, mangoes and oranges are first-rate sources of carotenoids which are converted into vitamin A, a powerful cold and flu fighter.

Many other immunity-boosting phytonutrients are found in other fresh fruits and vegetables. This is why the USDA recommends eating four to six cups of produce a day in a variety of colors – yellow, orange, red, dark green, white, purple and blue.

Cooperative Extension nutrition educators in Vilas County are working with the Commission on Aging, the Public Health Department and Social Services to plan education programs for adults in their communities. According to Terri Miller, the U.W. - Extension Wisconsin Nutrition Education Program Coordinator for Vilas, Florence and Forest counties, adults who participate in these programs will learn to make affordable changes to improve the quality of meals, snacks and beverage choices, as recommended by the U.S. Dietary Guidelines for Americans.



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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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Fight Flu Season with Anti-Oxidant Booze

Flu season is upon us, and that usually goes hand in hand with colds and the like.

NowSuffice it to say, we're in prime time to get sick. You could do what your mom always told you to do, and stock up on fruits and veggies until it looks like a produce truck exploded in your fridge. Or, you could drink your anti-oxidants.

Yes, as well-made Bloody Mary (with real tomatoes) will give you healthy doses of vitamin A, and a Screwdriver can net you some C ... but why not take it a step further and actually use alcohol that comes from or incorporates fruits with anti-oxidant properties?

For example, we all know about the mighty pomegranate, with 16% of an adult's daily vitamin C requirement per 100 ml serving, and is a good source of vitamin B5, potassium and antioxidant polyphenols. PAMA pomegranate liqueur is made with real pomegranate juice, so you can get the benefits of pomegranate juice with a loopy kick.

Want to make it work even harder for your immune system? Make a drink like Mother Nature's Mix, with 1 oz of PAMA, a 1/2 oz of Acai juice, 1/2 an oz of ginger honey and 3 oz of chilled green tea. Not only will the pomegranate enhance immune function, but the green tea helps lower chances of heart disease!

Meanwhile, VeeV is a liqueur made from Açaí, the national fruit of Brazil purported to be a superfood. Why? Not only does it have tons of anti-oxidants, but it also has a ton of vitamins C and E, calcium, dietary fiber, protein, Omega 3s, and an almost perfect amino acid complex. On top of that, Açaí's nutrients reportedly fight premature aging, promote cardiovascular and digestive health, and are essential to proper muscle contraction and regeneration.

So go ahead and make a VeeV Anti-Oxidant Cooler, with 2 oz of VeeV, a splash of pomegranate juice, 5 blueberries and 8 pomegranate seeds.Muddle the berries in a mixing glass and add the VeeV and pomegranate juice in a cocktail shaker. Shake and strain, pour into a chilled glass, and watch every illness you've ever had get annihilated. (Okay, not really. But wouldn't that be fun?)

Lemons are awesome sources of vitamin C, and they're also purported to be anti-bacterial. So why not put together an awesome martini using TRU Organic Lemon Vodka, which has an incredible flavor courtesy of real organic lemons. That's the base of their Skinny Blueberry Martini - 1.5 oz of TRU Organic Lemon vodka, chilled, with ¼ cup organic blueberries either fresh or frozen, lightly mashed and ¼ teaspoon of grated fresh ginger. You'll also need 1 oz of freshly squeezed lemon juice, 1 oz of agave nectar (which has a very low glycemic value) and 1 oz soda water.

Just chill the martini glass with some ice, muddle the berries with the ginger, then add lemon juice and sweetener. Stir in the vodka and pour everything into your glass, including the berries. Then, top it with soda. The best part is you get to take advantage of antioxidants and heart-healthy fiber by eating the fruit, not just straining the juice.

And last but not least, you can always go the easy route and pour yourself some wine. Red wine is known for being rich in polyphenolic antioxidants, so why not get your daily dose from Bonterra Vineyards, the home of some of the tastiest wines made from organic grapes? Plus, Bonterra's grapes are produced without the use of any artificial fertilizers or synthetic chemicals, and Bonterra wines have less sulfites than non-organic wines.

Okay, so it may not be the secret cure we're all hoping for... but it's certainly more fun to get your vitamins in liquid form!



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Health Benefits of Stinging Nettle

Nettle (Urtica dioica) has recently become a popular treatment for allergies based on a small study found in the July issue of the Phytotherapy Research journal. Nettle is an herb commonly found in the damp areas of Europe and North America. The roots, leaves, and seeds are all said to have health benefits. When infused in boiling water, the roots and leaves make tea.

The recent study shows that the nettle extract inhibits several key inflammatory events that cause the symptoms of seasonal allergies. Histamines in the herb can reduce the body’s response to pollen and other allergens.

The study appears to confirm results found in an older study which used a freeze-dried preparation of the nettle herb in individuals with allergic rhinitis. After one week of therapy, the herbal treatment was found to reduce symptoms.

Stinging Nettles is a common plant that has been used medicinally throughout history. Caesar’s Roman troops are thought to have brought nettle from England and used the spines for warmth. Touching the stingers on the nettle plant causes an allergic reaction, probably due to the formic acid found in the stingers which initiates a localized histamine release, thus producing a burning sensation.

In Europe, it was used as a spring tonic, a treatment for scurvy, as a diuretic, and a treatment for joint pain. Nettle is rich in Vitamin C and the antioxidants beta-carotene and vitamin E. It is also high in chlorophyll, iron, potassium, magnesium, chromium, and zinc.

Other possible health benefits for nettle include anti-inflammatory effects, relief of benign prostatic hyperplasia and urinary tract infections, and the lowering of blood pressure and blood sugar. Nettle tea also has a mild laxative effect, which could be useful for the treatment of constipation.

Stinging nettle is available as a dried leaf, extract, capsules and as a root tincture. Typical dosage is 600 mg dried herb or 2-4 ml per day of fluid extract in divided doses. To make a tea, prepare 2/3 cup of boiling water over 3 to 4 teaspoons of dried leaves or root and steep for 3-5 minutes.

As a side effect, it may occasionally cause mild gastrointestinal irritation when taken internally. It may also cause a rash with topical use. It is not recommended for use in pregnancy, as studies have indicated that it may alter the menstrual cycle and contribute to miscarriage. It has also not been established as safe for children to use.

Because stinging nettle can affect the blood’s ability to clot, it could interfere with blood-thinners such as Coumadin, Plavix and aspirin. It should also not be used with prescription medications for high blood pressure or diabetes. Always discuss all non-prescription treatments with your primary care physician.



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Get more than just the ‘essentials’ from your diet

To prevent nutrient deficiency diseases, like scurvy, you need to eat food that provides all of the “essential nutrients.”

But to be as healthy as you can be, you need to eat food that is rich in health-promoting “nonessential” nutrients, as well.

The best way to do this is to fill up on fresh fruits and vegetables, and the best place to get them is the Madison Farmers’ Market.

Fresh fruits and vegetables are a great source of vitamin C, which is a powerful antioxidant. The human body desperately needs vitamin C but has forgotten how to make it. So we need to get it from our food. If you don’t get any vitamin C, you will come down with a specific disease, called scurvy. That’s why vitamin C is considered an “essential nutrient:” it has to come from your food, and if you don’t get any, you come down with a specific “deficiency disease.

In contrast, lycopene is not considered to be an essential nutrient. Lycopene is the pigment that makes tomatoes red. Like vitamin C, it is an antioxidant. However, scientists can’t cause any specific disease by feeding people a lycopene-free diet. Nor can scientists cure any specific disease by giving lycopene to people who have little or no lycopene in their system. Nevertheless, lycopene seems to be very good for you. People who eat a diet that is naturally rich in lycopene tend to have a lower risk for cancer, heart disease, and a sight-robbing eye disease called macular degeneration.

In other words, you could prevent the known “deficiency diseases” by taking your vitamins in pill form, but you can achieve optimum health only by eating lots of vegetables and fruit. Fruit and vegetables provide all of the known vitamins except for vitamin B12, which is made by bacteria, and vitamin D, which your body can make for itself if you get even a moderate amount of sunshine on your skin in the spring, summer, and fall.

Vegetables and fruits also provide all of the essential minerals, which they absorb from the soil.

Plants use the same machinery and the same genetic codebook for making protein that animals do, so any reasonable plant-based diet also provides all of the protein that you need, including all of the essential amino acids. People who get enough calories from any diet based on vegetables and unrefined starches automatically get enough protein.

People who eat a low-fat, high-fiber diet rich in fruits and vegetables tend to live longer, healthier lives. If they buy their “Jersey Fresh” produce at the Madison Farmers’ Market, they also help preserve the environment, burning a lot less fossil fuel. Regardless of whether you think that’s “essential,” it’s very nice.



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Fall for 10 healthy autumn edibles

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

Fall for these 10 healthy autumn edibles:

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

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

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

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

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

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

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

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

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

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

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Natural Ways to Prepare for Flu and Cold Season

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

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

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

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

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

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

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

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

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



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Vitamin C shown to prevent gout

Increasing daily vitamin C intake prevents gout, a new study finds. Gout is an arthritic condition caused by uric acid (monosodium urate) crystals deposited in joints. The study finds that consuming an average of 500 mg of vitamin C is associated with gout prevention.

The study, published in this month’s Archives of Internal Medicine, focused on the intake of vitamin C among 46,994 healthy men, and examined the effect on the development of gout. Every four years participants received a questionnaire that asked about vitamin C intake, over a period of twenty years (1986-2006). They were asked whether or not they received the vitamin through diet or supplements.

During the study period, 1,317 new cases of gout presented. Those who had a higher daily intake of vitamin C were at a consistently lower risk of developing the disease. The amount of vitamin C each man took directly correlated with his risk of developing gout. Those who consumed an average of 1,000-1,499 mg of vitamin C per day experienced a 34 percent lower chance of developing gout than those who didn’t, while those who consumed more than 1500 mg of vitamin C per day experienced a 45 percent lower chance of developing gout than those who didn’t.

Vitamin C is the common name for ascorbic acid, a water-soluble vitamin necessary to everyday diet. It is needed for tissue growth and repair, collagen formation and protein formation. It is also needed to heal wounds and has general maintenance functions. It is an antioxidant and has also been shown to boost the immune system. In doses over 2000 mg/day it may lead to upset stomach and diarrhea. It is essential to the diet as the body can’t produce it, but it is common in green peppers, citrus fruits and juices, strawberries, tomatoes, broccoli and many others.

Gout is a form of arthritis caused by uric acid build-up in joints. It can cause sensations of pain, stiffness and swelling in joints, most commonly the big toe. Gout is more common in men than in women and can eventually cause damage to joints, tendons and other tissues. Hyperuricemia, or high content of uric acid in the blood, does not necessarily mean that one will develop gout. However, if pain presents in the big toe along with swelling and redness, it is a common sign of gout.


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Vitamin C fights cancer - study

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

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

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

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

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

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

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

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

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The Health Benefits of KIMCHI

Kimchi is, as it were, on everyone's lips. The U.S. monthly Health recently selected the Korean national side dish as one of the five leading health foods in the world. Studies have shown that kimchi, which has plenty of lactic acid bacteria, is effective in preventing cancer as well as promoting digestion. Both the BBC and the Washington Post earlier reported that kimchi is effective in preventing bird flu. Kimchi is also said to be effective in losing weight, killing germs and strengthening the immune system.

There are more than 200 varieties of kimchi, and the same kind of kimchi can be different in taste and benefits depending on how far it is fermented. The Chosun Ilbo takes a look at the nutritional value according to variety and how far kimchi should be fermented to produce the greatest health benefits.


If you want to make the most out of kimchi, you should eat it when it is properly fermented. Some expert opinion has it that kimchi that has been fermented for several years is superior in preventing cancer and aging, but if it is pickled for too long, microbes destroy the nutritional value.

An experiment by Pusan National University's kimchi institute shows that properly fermented kimchi is best for curbing the growth of colon cancer cells (72 percent), followed by highly-fermented kimchi (53 percent) and unfermented kimchi (51 percent). Properly fermented kimchi has more lactic acid bacteria, some 10 times that of unfermented kimchi. The amount of lactic acid bacteria and vitamins is at its highest when kimchi is two to three weeks old, which is also the time when it tastes best. After that, it gradually declines.

Fried kimchi and kimchi stew have less nutritional value since the process destroys lactic acid bacteria and vitamin C, which are vulnerable to heat. Dr. Yang Si-young with Doosan Food BG's kimchi institute, however, says studies show that even dead bacteria provide health benefits, so it cannot be said that kimchi stew has no benefits at all.


◆ Different Varieties, Different Benefits

Kimchi made with hot peppers is a leading diet food. The capsaicin in hot peppers dissolves fat, and thus eating kimchi helps lose weight. But a recent study shows that white kimchi, which does not contain hot pepper, also prevents obesity. Conducted by a research team at Pusan National University, it shows that the garlic and ginger in white kimchi also produce fat-dissolving effects that are as strong as those generated by capsaicin.

Leaf mustard kimchi and green onion kimchi are rich in chlorophyll and diallyl sulfides, which have superb anti-cancer and anti-aging effects. "Pickled radish kimchi and sliced white radish kimchi promote digestion thanks to diastase, a digestive enzyme that is plentiful in radish," says Park Chae-rin, a research director with Pulmuone’s Kimchi Field Museum. "Watery plain kimchi made of radish is very good at pr


◆ Less Salt, More Benefits

One drawback is that you need plenty of salt for pickling. For every 60 grams of kimchi during a meal, you consume 3-4 grams of salt or a total of 9-12 grams of salt a day. Thus eating kimchi can make you consume more salt than the WHO's current wisdom recommends, which is 10 grams a day. Salty food supposedly increases the risk of gastritis, gastric ulcers and hypertension. It is therefore best to eat kimchi made with the minimum of salt needed to stop it from rotting, while patients with high blood pressure should reduce their kimchi intake.



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IV Vitamin C Used to Recover Terminal Swine Flu Case

Dr. Thomas Levy sent me a report on a case where vitamin C was used to completely cure a case of swine flu. He says that adequately dosed vitamin C, to his knowledge, has never failed to cure an acute viral syndrome. According to information he received from a colleague in New Zealand, John Appleton, the following occurred:

A Waikato farmer went to Fiji for holiday, and started developing flu-like symptoms, but decided to tough it out. He arrived back in New Zealand very sick with swine flu. Tauranga Hospital was not able to treat him (what was not known at the time is that he has leukemia -- he didn't know either.) They sent him to Auckland Hospital, but he continued to deteriorate, despite the use of Tamiflu and antibiotics.

His brother-in-law (who knows a bit about vitamin C) contacted Dr. Thomas Levy in the U.S., who referred him to Dr. Appleton. Dr. Appleton provided a lot of info on vitamin C and referred the family to CAM (Centre for Advanced Medicine), www.camltd.co.nz in Auckland.

The family pushed to get him some IV vitamin C, but the hospital refused. CAM doctors encouraged the hospital to try vitamin C. The patient deteriorated further and was on life support. The family was told nothing more could be done and life support would be switched off. His lungs were not functioning. The family said NO -- not until everything has been tried. The hospital was pushed hard to give him IVC and reluctantly agreed, saying if there was no improvement by Friday that's it.

The patient showed signs of improvement by Wednesday, to the hospital’s surprise. Concerns were expressed about his kidneys, and a new specialist wanted to stop the vitamin C use -- the family was told his liver was failing, “caused by vitamin C”. Dr. Appleton gave them lots of data showing the liver is more likely to be affected by antibiotics.

Patient recovery continued to the point where he could be transferred to Waikato (closer to home); he was on a ventilator and NG tube feeding. The doctors there were more receptive to vitamin C, but wouldn't agree to continue the treatment. The family got a high profile lawyer involved who wrote a letter about patient rights and called the hospital to recommend that they sort it out with the family.

The hospital continued with IVC, albeit at a much lower dose. A CAM doctor traveled to Waikato to endorse the treatment and recommend IVC at higher doses. The patient continued to recover -- he was now conscious. The hospital staff was stunned -- they had never seen anything like this.

The patient was told by his brother-in-law that IVC had saved him. The patient’s wife had not lost her husband and children have their father. The patient was by this time fully 'with it' and talking normally with family and taking Lypospheric vitamin C (6 grams daily).

For those doctors wondering about doses, Dr. Levy communicated directly with the brother-in-law to find out. On the Tuesday following the initial "deadline" 25 grams were given intravenously. On Wednesday, 25 gram infusions were again repeated twice.

Thursday the patient received 75 grams, and starting on Friday he received 100 grams intravenously and stayed at this dose daily for another 4 to 6 days. Then the new consultant had the vitamin C discontinued completely. One week later, the IVC was restarted at only one gram twice daily.

Dr. Levy encourages everyone to resend this case history to any and all who you think could benefit, including your friends and contacts in the government. Obviously, a reasonable daily dose of vitamin C could be expected to do an even better job at preventing H1N1 while having no downside relative to the mass vaccinations getting ready to take place.

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Flight the flu with the natural immunity boosters

While the CDC is stating that the best way to help prevent the flu is to get the flu shot, Food Consumer knows that our readers want to know what they can do beyond that to help ward off the flu. We've gathered together some of the latest findings on flu prevention through supplementation and nutrition for your perusal. Some of what we mention won't surprise you, but others just might.

The bottom line is that in order to fight the flu, we need to fortify our immune systems before they come under frontal attack. Fortunately, there are foods and supplements out there that do just that; most of them can be purchased at your local grocery or natural food store.

*Vitamin C. We'll start with the obvious-no-brainer issue of vitamin C, the flu's public enemy number one. We've all known people who start taking extra doses of vitamin C at the first sign of a cold or the flu. This is a smart thing to do, but an even smarter approach is to start taking it before the flu season gets into high gear. Nutrition experts suggest 500-1000 mg. per day to proactively stave off illness. For more information, readers may visitwww.vitamincfoundation.org.

*Vitamin D. For many years, researchers believed that the only valuable function of the sunshine vitamin was in its endocrinal support in helping the body absorb calcium; most calcium supplements on the shelf have vitamin D as well.

But Vitamin D is emerging as one of the most vigorous antibiotics out there. In 2006, the journal Epidemiology and Infection reported on a study showing that activated vitamin D works as a steroid hormone, and that children who are D deficient are more susceptible to viral infections and respiratory ailments. The journal Pediatric Research concurred, citing the increased risk of viral infections in children deficient in the vitamin.

The abstract to the above mentioned study referred to solar radiation as nature's "seasonal stimulus." Skin cancer not withstanding, most of the American population is lacking in vitamin D. While experts say that 15-30 minutes of sun per day is adequate for most adults, they also recommend supplementation when sunlight isn't practical. Health.com suggests 1500-2000 IU/day to help ward off infection.

For more information on vitamin D and prevention of flu or swine flu, visit www.vitamindcouncil.org.

*Zinc. This powerful mineral boosts white blood cells, which are essential to the immune system during flu season. One study in which 50 people with cold symptoms were given a zinc lozenge every two hours reported a drastic reduction in the severity of those symptoms.

*Selenium. Selenium is not easy to obtain through fruits and vegetables, as only soil that is rich with volcanic ash produces selenium-rich produce. Researchers recommend 200 mgs of the mineral, which reduces inflammation and helps clear the body of the flu virus.

While the above supplements can help in the upcoming flu fight, researchers have also reported that the following foods help in supporting healthy immunity:

*Yogurt. But not just ordinary yogurt; make sure you purchase yogurt with active yogurt cultures, which are natural probiotics that ensure a healthy gut. An Austrian study reports that just 7 oz. per day is adequate. If you are put on antibiotics, however, you will likely need to consume more to counteract the antibiotic mechanism that kills good bacteria along with the bad.

*Garlic. On his website, Dr. Joe Mercola cites a study in which 146 people were given either garlic supplements or a placebo. Those who took the garlic were 2/3 less likely to come down with a cold. Researchers state that 2 cloves of garlic/day are good for immune system, although supplements are just as effective.

*Black and Green Tea. We've all heard of the benefits of green tea, a powerful antioxidant that wards off all kinds of ailments. Prevention.com states that black tea is just as beneficial to the immune system, because both teas have L-theanine, a proven flu fighter.

Every trained soldier knows that in order to win the battle, we must know our enemy. When it comes to the flu, we also need to be aware of our weaponry, as it can mean the difference between illness and health.


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Health tip of the day: Benefits of Papaya

The papaya is an amazingly rich source of the proteolytic enzymes. These are the chemicals that enable the digestion of protein. Papain, which is the most important of these enzymes in the papaya, is extracted and dried as a powder for use to aid the digestion, and it is often used as a meat tenderizer, the enzyme partially breaking down the meat fibres - digesting them in fact.

Many experts have claimed rejuvenating properties for papaya, especially for the control of premature ageing. It may be that it works simply because a poor digestion leaves the body without the correct nutrients. Those who find it almost impossible to digest anything frequently find that papaya used regularly, either in tablet or juice form, marks the turning point in the climb back to vitality and good health.

As a cleanser you can take a quarter pint (150ml) of papaya juice alternated each hour for twelve hours by the same amount of cucumber or green bean juice. Papaya loses some of the enzymes as it ripens, so if you have the choice select them green. They are easy to obtain in most parts of America but are not found in British greengrocers very often. Fortunately there has been a rapid expansion in the numbers of specialist shops providing for the needs of the Indian and West Indian communities where papayas can be bought.

Papaya contains arginine which is known to be essential for male fertility and also carpain, an enzyme thought to be good for the heart. Fibrin also occurs and this substance is not commonly found in the plant kingdom; in man it forms part of the blood clotting process. The papaya is an excellent source of vitamin C, with 82mg per 100g (4oz), and is rich in carotene. After treatment with antibiotics the use of papaya juice will quickly assist the restoration of the normal bacteria in the gut which will have been destroyed by the treatment. Papaya is good for many digestive disorders and is excellent for improving poor digestion. It has also been recommended as part of the treatment for cancer. Therapeutically it can often be combined with pineapple juice in which there is another important enzyme. bromelain.

The skin of the papaya is a first class external treatment for skin wounds and places that do not heal quickly. The pulp from the juicer can be used for this and as a poultice.


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Vitamin C Boosts Life Expectancy and Removes Plaque from Blood Vessels

A high intake of vitamin C is shown to improve life expectancy by six years. Not only does vitamin C help prevent the diseases that shorten life, but the vitamin itself has life sustaining properties. Vitamin C is known to help prevent heart attacks and strokes. It repairs blood vessels and helps reduce heart disease, which are the leading causes of death in the United States and other countries.

The vitamin C intake of more than eleven thousand Americans, aged of 25 to 74, was studied from 1971 to 1974. Then the participants were followed for another ten years. Those with the higher levels of serum (bloodstream) vitamin C lived longer. With only 300 mg a day, heart disease was reduced by 50 percent in men and about 40 percent in women. Those with higher levels of vitamin C in their blood lived six years longer than their counterparts.

With even higher doses of vitamin C, researchers found that plaque was removed from artery walls, thereby reducing further risk from heart attacks. Doses of 1,500 were found to be effective. Studies with guinea pigs showed that a five week regime of 5,000 mg per day prevented plaque build-up, while only 60 mg a day did not prevent the damage to blood vessels. The doses used to remove plaque have been found to be 1,500 a day for one year.

The mechanism that is used by vitamin C is via the production of collagen. Vitamin C has the effect of increasing collagen production, and collagen is important in maintaining the cell wall of the circulatory system: veins, arteries and capillaries.
The minimum daily dose may be sufficient for some, but to repair damage and restore health, larger doses are needed. Many health advocates recommend doses of 1,000 to 3,000 per day, spread out during the day. Pregnant women can double these amounts of vitamin C.

Side effects from vitamin C are rare, but a deficiency can cause gingivitis, bleeding gums, nosebleeds, swollen joints, anemia, and weight gain due to a slowing of the metabolism.

Vitamin C is water-soluble and leaves the body in urine, which is why dosing is recommended at frequent intervals throughout the day. It is preferable to obtain vitamin C from foods. Sources of vitamin C are fruits and vegetables, especially citrus fruits, along with green peppers, leafy greens, broccoli, tomatoes, strawberries, white potatoes, winter squash, berries, Brussels sprouts, cabbage and cauliflower.

P.S., earn your health and wealth



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Health tip of the day: Benefits of Raspberries

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

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

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


Health Benefits Of Raspberries


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

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

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


Burning Fat


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



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Health tip of the day: Benefits of Black Currant

Black currants are very rich in many phytonutrients, antioxidants, vitamins, essential fatty acids and minerals

In particular, black currants are renowned for their high content in Vitamin C (a powerful antioxidant), GLA (Gamma-Linoleic Acid, a very rare Omega-6 essential fatty acid) and potassium. They have been shown to have twice the potassium of bananas, four times the vitamin C of oranges, and twice the antioxidants of blueberries.

Black currants contain anthocyanins, which are compounds naturally found in berries. They are very potent antioxidants and are responsible for the color of blackcurrants. Around 300 different types of anthocyanins have been discovered.

Anthocyanins inhibit the enzymes Cyclo-oxygenase 1 and 2, and reduce inflammation and the effects of arthritis in the body. The effect is similar to aspirin or ibuprofen, so many middle-aged and old people are choosing the healthier blackcurrant juice over these drugs.

Anthocyanins have been found to be heat and light sensitive, so the processing of blackcurrants is controlled very carefully to ensure they keep their nutritional properties

The fruit juice of black currant contains proanthocyanidins, anthocyanins and a polysaccharide-rich substance, cassis polysaccharide (CAPS), and has macrophage-stimulating activity. Its interleukin (IL)-1beta-inducing activity is very high, compared with other fruit juices. CAPS was found to consist of mannose, galactose, xylose, rhamnose, xylose, arabinose, and glucose. This substance has been proven to be very toxic against tumor cells, so studies are being performed to determine the anti-cancer properties of black currants

In addition, black currant seed oil contains 47% linoleic (18:2n6),14% alpha-linolenic (18:3n3), 12% gamma-linolenic (18:3n6), and 2.7% stearidonic (18:4n3) acids. Of these, gamma-linoleic is rarely found in any other natural resource, and both alpha and gamma-linoleic are essential fatty acids, which means our body cannot produce them on its own.

Overall, black currants have been proven to have health benefits including:

* Anti-Inflammatory Action
* Powerful Anti-oxidant Action
* Maybe help prevent cancer
* Reduces the effects of arthritis

Health Benefits of Sweet Potatoes

Sweet potatoes offer up a cravable, inviting taste that appeals to many diners and are loaded with tons of vitamin A, C and B6. The most abundant form of vitamin in the sweet potato is vitamin A, as it is in the form of beta-carotene. Recent research at Kansas State University suggests that vitamin A rich foods can benefit those who are smokers or those who receive second-hand smoke. It was found that the carcinogen, benzo (a)pyrene found in cigarettes, promotes vitamin A deficiency. Also, a study on laboratory animals fed a diet lacking vitamin A showed that they developed emphysema just by not having enough vitamin A.

Sweet potatoes are also rich in vitamin B6 which helps convert a harmful by-product (hornocystenine) of a cell process into a benign molecule. Therefore B6 can help lower your chances of a heart attack or stroke as high levels of hornocystenine can cause these illnesses.

We can’t forget that sweet potatoes are also high in vitamin C which helps boost immunity as they eliminate free radicals from the body and can help prevent such diseases as colon cancer, diabetic heart disease and atherosclerosis.

According to Eastern philosophy sweet potatoes help with bloody stools (associated with colon cancer), diarrhea, constipation, jaundice, edema, ascites, night blindness, diabetes, breast abscess, boils, and skin lesions. As good as sweet potatoes are you need to make sure you do not overeat them as over consumption can cause gas, heartburn, indigestion, abdominal distention and acid regurgitation.

The following recipes makes an easy to prepare snack with all of the benefits that sweet potato nutrition has to offer. If you want to create a sweet-spicy combination mix some low-fat sour cream with your favorite hot sauce as a firy dipping accompaniment.

Baked Sweet Potato Fries

* 4 sweet potatoes, cleaned, cut into halves and then each half cut into about
4-6 strips
* 3 tablespoons olive oil
* Salt and white pepper to taste

1. Preheat the oven to 375º.
2. In a large bowl toss the sweet potatoes with the olive oil, salt and pepper until all the sweet potatoes are well coated.
3. Place on a parchment lined baking sheet and bake about 25-30 minutes or until they are tender.

Sweet Potato Pancakes

Ingredients:

* 1 1/2 cups sifted all-purpose flour
* 3 1/2 teaspoons baking powder
* 1 teaspoon salt
* 1/2 teaspoon ground nutmeg
* 1 1/4 cups mashed cooked sweet potatoes
* 2 eggs, beaten
* 1 1/2 cups milk
* 1/4 cup butter, melted

Preparation:
Sift dry ingredients into a mixing bowl. Combine remaining ingredients; add to flour mixture, stirring just until dry ingredients are moistened. Drop by tablespoons onto hot greased griddle or skillet and fry, turning once, until browned on both sides.
Makes about 24 pancakes.

Health tip of the day: Health Benefits of Pears

The pear is a sweet fruit that is said to be related to the apple. Its size is about that of an apple with several seeds in the core, like an apple. Unlike apples though, most pear varieties have paper-thin skins which are not easy to peel. The skins vary in color¾yellow, green, brown, red, or a combination of any of these colours.

The light colour flesh of pears is juicy, sweet and usually mild. Its texture is soft and buttery and some varieties have grainy flesh. We usually think of pear as bell-shaped, but some varieties are shaped almost like a rounded apple.

Among all the variety of pears, the Chinese pear is known to have the most medicinal values. But nonetheless, the other varieties are also healthful in their own right.

Pears are in season throughout the year but especially from end of June to February, depending on the variety.


Nutritional Benefits

Pears are excellent source of water-soluble fiber. They contain vitamins A, B1, B2, C, E, folic acid and niacin. It is also rich in copper, phosphorus and potassium, with lesser amounts of calcium, chlorine, iron, magnesium, sodium and sulfur.

Some variety have more iron content than others. This can be seen when a cut pear turns brown. If it doesn't turn brown, it means that the iron content is very low or non-existent.

Health Benefits

Pears are often recommended as a hypo-allergenic fruit that is high in fibre but less likely to produce adverse reactions. Pear juice is safe to be introduced to infants as they are mild, yet healthful.

Blood pressure: Pears have anti-oxidant and anti-carcinogen glutathione which help prevent high blood pressure and stroke.

Cancer prevention: The high vitamin C and copper content act as good anti-oxidants that protect cells from damages by free radicals.

Cholesterol: The high content of pectin in pears make it very useful in helping to lower cholesterol levels.

Colon health: When not juicing, eat the pear whole for its precious fiber that are highly beneficial for your colon health.

Constipation: The pectin in pears is diuretic and have a mild laxative effect. Drinking pear juice regularly helps regulate bowel movements.

Energy: You can get quick and natural source of energy from pear juice, due largely to its high amounts of fructose and glucose.

Fever: The cooling effect in pear is excellent in relieving fever. Best way to bring a fever down quickly is by drinking a big glass of pear juice.

Immune booster: The anti-oxidant nutrients in pears are critical in building up your immune system. Drink pear juice when you feel a cold coming.

Inflammation: Pear juice has an anti-inflammatory effect and helps relieve sufferers of much pain in various inflammatory conditions.

Osteoporosis: Pears contain high level of boron. Boron helps the body to retain calcium, thus prevents or retards osteoporosis.

Pregnancy: The high content of folate (folic acid) prevents neural tube defects in infants.

Shortness of breath: The summer heat may cause children to have shortness of breath with excessive phlegm. Drink pear juice during this period to help clear the phlegm.

Throat problem: The pears are in season during the summer for a reason. Drinking pear juice every morning and night helps to cool your body down during this time. It nourishes the throat and helps prevent throat problems.

Vocal cord: Boil two Chinese pear juice with some raw honey and drink warm. This is extremely healing for the throat and the vocal cord.