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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Health Tip of the Day: Benefits of Alfalfa

What is Alfalfa?
Alfalfa is a plant which sends its roots down twenty to thirty feet into the ground and brings up the minerals that are not available on the surface. For this reason, the Arabic word Alfalfa means "father of plants". Alfalfa is rich in vitamins, minerals and other nutrients that play a vital role in the strength and growth of our bones and in the maintenance of a healthy body. It contains protein and vitamin A, vitamin B1, vitamin B6, vitamin C, vitamin E, and vitamin K. It also contains calcium, potassium, carotene, iron, and zinc. It can be taken in the form of seeds, leaves or tablets.


What are the Benefits of Alfalfa?

Alfalfa has been used by the Chinese since the sixth century to treat several health conditions. It is considered the richest land source of trace minerals. Rich in vitamins, minerals and other nutrients Alfalfa makes an amazing herbal remedy. Its specific benefits include:

- Curing kidney problems, and relieving fluid retention and swelling.
- Curing auto-immune disorder.
- Healing arthritis.
- Nourishing the digestive, skeletal, glandular and urinary system.
- Cleansing the blood, liver and bowel.
- Lowering cholesterol levels.
- Preventing strokes.
- Healing whooping cough.


Uses of Alfalfa

Home Remedy for Arthritis

Since alfalfa is very rich in minerals needed for the formation and strengthening of bones, a tea made from alfalfa (especially from its seeds) has shown beneficial results in the treatment of arthritis.

Home Remedy for Diabetes

Alfalfa is known to reduce blood sugar levels, and is therefore considered a natural treatment for diabetes.

Remedy for Kidney Stones

Vitamins A, C, E and Zinc are proven to help dissolve kidney stones. You can find these vitamins and minerals in Alfalfa powder and Alfalfa sprouts.

Natural Treatment for Hair Loss and Balding

The juice of alfalfa, in combination with equal amounts of carrot and lettuce juice, taken daily, assists in the growth of hair to an amazing extent. The combination of these juices is rich in elements which are especially helpful for the growth of hair and the prevention of hair loss.


What are the Side Effects of Alfalfa?

As with all herbal products, moderation is the key to avoiding adverse reactions. For example, excessive consumption of alfalfa may cause the breakdown of red blood cells, which is extremely serious.

Research has found that diets high in canavanine, an amino acid found in alfalfa, can aggravate the disease lupus. However, canavanine is usually only found in the seeds and sprouts of alfalfa but not in mature leaves. Thus, alfalfa tea and capsules made from leaves are not expected to contain canavanine. Nevertheless, it is recommended that alfalfa be avoided during pregnancy because of its potential canavanine content and hormonally active saponins. If you are pregnant, it is recommended that you avoid regular daily consumption of alfalfa or its supplements.



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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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Foods that Prevent Cancer

We all know that what we eat can help us prevent certain illnesses. We see on television all the time about people who are ill because of their diet. Well, maybe we should say lack of a diet.

These people tend to be at risk of disease because they don't have the right things to eat. When people think of health and prevention, I think some of them think about pills and their doctor.

To some people, they think these are the only tools they have. That isn't true. In fact, there are more important tools for you to use.Our diet is important not just for our appearance.
A good diet will decrease your chance of getting cancer and other diseases. I know that it is hard to believe that just what we eat can play
such a big role, but it does.

Think of it like this. As the old saying goes, you are what you eat. That is true. Your body needs many things to survive. Over the long term you realize that diet is more important than ever before. I probably just like you have known many people who have had cancer. Also, we see on television all the time famous people getting cancer. A lot of these people don't smoke. They don't do drugs, rarely drink alcohol.
Why are they getting cancer? I'm sure some of it has to do with genetics and some of it has to do with pollution. While up to 1/3 of it, is due to diet.

That's right, they get cancer because what they eat. Perhaps it could be said better by saying, what they don't eat. Let's talk about some of the foods you should eat to prevent cancer and other illness. This is an important article, so I would bookmark it and come back when you have any questions.

Apples
It was once said, an apple a day will keep the doctor away. This is true. These are loaded with vitamins A and C. They also help lower cholesterol and they lower your chance of getting cancer.

Broccoli
Just because a former president didn't eat his, doesn't mean you should avoid yours. Actually, this is one of my favorite veggies. One serving has 97% of your vitamin C for the day. Also, it is a good source of calcium.

Oranges
Not only do these babies taste good, but they are good for you as well.
They do help in preventing colds and flues. They also help prevent many forms of cancer. They are one of my favorite fruits.

Onions
Half an onion a day will lower your cholesterol. Also, if you ever notice how you tear up when you cut an onion. They are good for people with asthma or other breathing problems. They open up the head so to speak. Also they fight cancer such as stomach cancer. You might not know it, but onions were once believed to be sent from god. They were believed to make people live longer and healthier. One thing you might not know is, onions reduce your risk of heart attacks and strokes. Maybe there is some truth to all of that god stuff after all.

Carrots
Carrots have beta carotene which has been known for a long time to fight cancer. Remember when you were a kid and were told to eat your carrots or you will go blind? Well, that isn't true, but they are good for the eyes.
Salmon. Out of all the fatty fish, this one is best for you. It contains omega-3 fat, which is very good for your heart. People who eat salmon at least once per week are said to have a 50% lower chance of heart attack.

Beans
You know these little devils. I used to eat them the night before going to school so I could fart all day long. Not only are these good for prostate cancer, but they also are a good source of fiber.
Seaweed. No, I don't mean a joint that you smoke while at sea. I mean the stuff that comes from the ocean. This is loaded with iodine and other things. It has calcium, magnesium, and iron. This is very good for fighting cancer.
Lemons. All you have to do is go to the supermarket and see how many lemon flavored cold remedies there are to see the potential of this citrus fruit.

Lemons
are a great way to prevent a cold, the punch of vitamin C will keep you healthy. It is also good for sore throats.

Garlic
What doesn't this stuff do? Well, while it might not be a cure all like once believed. It does prevent almost everything under the sun. From heart disease to cancer, this is great stuff. I suggest that you study up on garlic so that you understand all of the good things it does. It would take an article the length of a book to go into great detail.

There you have it. Though I'm sure you are some what surprised, I'm sure that you will be able to absorb all the info in this article. If you can't, just bookmark it and read where you left off.



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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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