Striving4Zen

Acerola

The next time you've got a cold find yourself some acerolas. Packed with vitamin C and other antioxidants, acerolas, aka Amazon or Barbados cherries, have 40 times more vitamin C than an orange and in a test comparing the antioxidant properties of 11 different fruits, the acerola came out the highest.

Baobab Fruit

The white, powdery pulp of the African baobab tree fruit seems to have it all — vitamin C, iron, calcium (twice as much as milk!), a host of electrolytes, and fiber. And if you're looking for some protein, roast up its seeds.

The baobab fruit was recently approved for export, and though initial use has only been seen in beverages and yogurt, it also works as an excellent thickener for soups and stews.

Maqui Berry

The maqui berry is an antioxidant wunderkind. Grown in Patagonia, it's one of the highest ranking foods on the oxygen radical absorbance capacity (ORAC) scale, a test that measures the antioxidant potency of foods.

To put that into perspective, maqui juice has an ORAC score of 40,000 and blueberry juice has an ORAC score of 3000. Antioxidants are important for ridding the body in toxins and may even help with weight control.

Nutritional Yeast

Nutritional yeast is the secret star of the vegan community and it's about to make it big with the masses. The flaky yellow powder is prized by vegans for its cheesy, nutty flavor and variety of uses; but we're giving it superfood status for being full of B12 and folic acid. F

Muscadine Grapes

Muscadine grapes are a little bit larger and thicker than your average grape but they're also a little bit better for you. Full of antioxidants they have anti-inflammatory benefits, are high in fiber and contain resveratrol, which helps in lowering cholesterol and preventing heart disease.

Thanks Fit!

Labels: antioxidants, berries, fruit, nutritional yeast, resveratrol, superfoods, vegan, Vitamins

Labels: antioxidants, broccoli, cruciferous vegetables, curcumin, milk thistle, sulforaphane, turmeric, Vitamins

Vitamin D and calcium: Like most nutrients, calcium is absorbed primarily in the small intestine. If large quantities are present, the body can easily absorb it. But in smaller amounts, the mineral gets absorbed with active assistance from vitamin D. Right now, official nutrition guidelines recommend that adults get 1,000 milligrams (mg) of calcium and 400 international units (IU) of vitamin D daily. For older adults, it’s a bit more. To give you an idea of how much that is, an 8-ounce glass of milk contains 300 mg of calcium and, because of fortification, 100 IU of vitamin D.

There’s debate these days about whether to revise the recommendations to reduce the goal for calcium intake (or at least de-emphasize it) and raise the goal for vitamin D by recommending a daily 1,000 IU vitamin D supplement.

Sodium and potassium: About 90% of the sodium we ingest comes in the form of sodium chloride — salt, in common parlance. Although sodium is an essential nutrient that helps maintain fluid levels in the body, the average American consumes far more of it each day than he or she needs.

Too much sodium can boost blood pressure, and with it, the chances of having a stroke or heart attack. Potassium counters the harmful cardiovascular effects of a surplus of sodium by encouraging the kidneys to excrete sodium. Many studies have shown a connection between high potassium intake and lower blood pressure. In fact, the potassium-to-sodium ratio may be more important than potassium—or sodium—alone.

Almost all of us need to have more potassium in our diets and a whole lot less sodium. And the best way to do that is to load up on fruits and vegetables (prime sources of potassium) and cut back on cookies, salty snacks, fast foods, and ready-made lunches and dinners (prime sources of sodium).

Vitamin B₁₂ and folate: Vitamin B₁₂ and folate work together to support some of the most fundamental processes of cell division and replication. They also metabolize homocysteine in tandem. Folate, which is itself one of the B vitamins, depends on vitamin B₁₂ to be absorbed, stored, and metabolized. Breakfast cereals with added vitamins and minerals typically contain vitamin B₁₂, and in the United States, cereal grains are fortified with folate.

Zinc and copper: Copper and zinc, both essential nutrients, compete for absorption sites in the small intestine. If there’s a lot of zinc around, copper tends to lose out and a copper deficiency may develop. Adults are supposed to get 900 micrograms of copper daily. The daily zinc goals are 11 mg for men and 8 mg for women. Getting enough zinc can lead to a copper deficiency, so it’s important to get enough of both to keep the nutrients in balance.

Neither mineral is rare in the American food supply, so copper and zinc deficiencies aren’t something most people need to worry about. One possible source of zinc overload is, of all things, denture cream.

Niacin and tryptophan: Niacin is probably best known for its cholesterol effects. Taken under medical supervision, large doses (500 mg to 1,500 mg per day) lower “bad” LDL cholesterol and increase “good” HDL cholesterol. But the daily niacin requirement is just 16 mg for men and 14 mg for women.

Amino acids are the building blocks of protein, and tryptophan is one of nine that we need to ingest because the body doesn’t synthesize them on its own. Tryptophan is a supplier of niacin, courtesy of some rather complicated metabolism. So one way to avoid niacin shortfalls is to eat foods that contain a lot of tryptophan. Chicken and turkey are high on that list.

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Labels: calcium, copper, eating healthy, good health, supplements, Vitamins, zinc

- Excellent fats that boost mental clarity, love your liver, and help your heart.

- Protein and fiber

- Selenium. This mineral activates an antioxidant called glutathione peroxidase (really, really good at helping fight free radical oxidation in the body). Some, studies suggest selenium might even help fight cancer.

- Antioxidant E and vitamin A. Since these are fat-soluble vitamins (meaning they only work with fat), nuts are nature’s perfectly engineered delivery systems.

The best nuts:

- Hazelnuts, filberts, Brazil nuts, walnuts, almonds

Less-nutritious (but sort of decent) nuts:

- Peanuts (not actually a nut), pine nuts, cashews

About an ounce a day is a reasonable portion size - think one small handful.

Thanks Mark!

Labels: almonds, Anti-oxidant, brazil nuts, cashews, healthy diet, healthy fats, healthy food, Nuts, peanuts, selenium, Vitamins

Vitamin D is a fat-soluble vitamin that helps the digestive system absorb and regulate calcium and phosphorous. Naturally present in fatty fish (such as sardines and mackerel), egg yolk, lanolin, and liver, it's also produced by your skin as a result of direct exposure to UVB rays in sunlight. Vitamin D comes in two forms: D2 (ergocalciferol), often derived from yeast, and D3 (cholecalciferol), the type the skin makes as a result of sunlight exposure.

Benefits

Strengthens bones and prevents osteoporosis. Recently, research has suggested it may prevent high blood pressure, as well as colon, prostate, and breast cancers. It also is highly effective in boosting immunity.

News

A 2008 study published in the Archives of Internal Medicine found that low levels of vitamin D could lead to a substantially increased risk of death. Researchers analyzed vitamin D levels in 13,331 healthy men and women over the course of seven years. Low levels of vitamin D were linked to an increased risk of mortality from all causes by 26%.

How to take it

The current recommended dietary allowance of vitamin D is 200-600 IU. However, the National Osteoporosis Foundation recommends that adults age 50 and older consume 800-1,000 IU per day for bone health. The Institute of Medicine is expected to release new, significantly higher daily requirements for vitamin D next year. Ask your health care practitioner if you should take supplements, especially if you spend little time in the sunshine, live in a cloudy climate, have dark skin, are lactose intolerant, over age 50, overweight, or a strict vegetarian.

Side effects

Experts disagree on an upper limit of vitamin D, but the Institute of Medicine suggests that anyone over age 14 can safely consume up to 2,000 IU per day.

Source

Labels: calcium, eggs, healthy diet, immunity, sardines, skin, study, sunshine, Vitamin D, Vitamins

There are eight B Vitamins to be exact, and they help maintain healthy skin and muscle tone, enhance your immune and nervous system functions, and promote cell growth and division.

They are water-soluble vitamins which means that your body can't store them. They need to be replenished daily because whatever the body doesn't use, gets flushed out in your urine.

The eight B vitamins are B1, B2, B3, B5, B6, B7, B9, and B12 - and they all have other names that you're probably more familiar with.

Most people get these vitamins in the food they eat. If you have food restrictions, whether you don't eat meat, dairy products, eggs, or whole grains for whatever reason, you may need to take supplements.

Vitamin	Benefits	Food Sources	RDA for women 19+
Vitamin B1 (Thiamine)	Helps the body convert carbohydrates and fat into energy; essential for normal growth and development; helps to maintain proper functioning of the heart and the nervous and digestive systems	Green peas, spinach, liver, beef, pork, navy beans, pinto beans, soybeans, nuts, bananas, whole grain and enriched cereals, and breads	1.4 mg/day
Vitamin B2 (Riboflavin)	Required by the body for the metabolism of fats, carbohydrates, and proteins; helps with cellular processes	Asparagus, okra, chard, almonds, leafy greens, cottage cheese, milk, yogurt, meat, eggs, and fish	1.2 mg/day

Vitamin B3 (Niacin)	Necessary for energy metabolism in cells; DNA repair; produces several sex and stress-related hormones that are produced by the adrenal gland; helps remove toxins and chemicals from the body	Chicken, beef, tuna, salmon, milk, eggs, broccoli, tomatoes, carrots, dates, sweet potatoes, asparagus, avocados, nuts, whole grains, beans, mushrooms, nutritional yeast	14 mg/day
Vitamin B5 (Pantothenic acid)	Required to sustain life; is critical in the metabolism of fats, carbohydrates, and proteins	Whole grain cereals, beans, eggs, meat, some energy drinks	5 mg/day
Vitamin B6 (Pyridoxine and Pyridoxamine)	Help enzymes do their job in the body; helps the nervous and immune systems function properly; necessary for overall good health	Nuts, liver, chicken, fish, green beans, salad greens, wheat germ, nutritional yeast, sea vegetables, and bananas	1.3 mg/day
Vitamin B7 (Biotin or Vitamin H)	Used in cell growth; the production of fatty acid; metabolism of fat; plays a role in the Krebs Cycle in which energy is released from food; helps with the transfer of carbon dioxide; helps maintain a steady blood sugar level; found in many cosmetic products to help with your skin and hair	Beans, nutritional yeast, cauliflower, chocolate, egg yolks, fish, liver, meat, molasses, dairy products, nuts, oatmeal, oysters, peanut butter, bananas, soy products, mushrooms, wheat germ, and whole grains	300 mcg/day
Vitamin B9 (Folic acid)	Helps the body make healthy new cells; taken before and during pregnancy can help prevent major birth defects of the baby's brain and spine	Leafy greens such as spinach, dried beans and peas, sunflower seeds, oranges, asparagus, broccoli, liver, enriched cereal	400 mcg/day
Vitamin B12 (Cobalamin)	Necessary for the synthesis of red blood cells, the maintenance of the nervous system, and the growth and development of children	Animal products such as meat, eggs, dairy products, nutritional yeast, and fortified cereals	6 mcg/day

Labels: b-vitamins, balanced diet, Dairy, eating healthy, eggs, FitSugar, supplements, Vitamins, Whole grains

1. SUCK IT UP

   If your skin can't hold on to the products you put on it, you're just wasting money. "Lock in the benefits of a product's active ingredients by following up with a moisturizer," says Ranella Hirsch, M.D., president of the American Society of Cosmetic Dermatology and Aesthetic Surgery. Look for hyaluronic acid or glycerin; they keep skin supple.

2. VOTE RED

   A recent British study found that subjects who ate five tablespoons of tomato paste every day suffered milder sun­burns than those who didn't. Researchers think lycopene, a powerful natural antioxidant found in tomatoes, provides the sun-shielding bene­fits.
   

3. TAKE A CHILL PILL

   Not that you need more to worry about, but it really is true that stress can mess with your com­plexion. Researchers at England's University of Manchester proved it. The tense skin showed a 16.4% decrease in immune-system-regulating cells. Another study reported that stress caused acne to worsen.
   

4. FORGET FRIES

   A group of researchers recently put 23 people with acne on a high-protein, low-glycemic diet for 12 weeks--and guess what? Their skin got much better. Testers had 21.9% fewer blemishes, versus 13.8% fewer for a control group that followed a high-carb diet. (Bonus: the low-carb subjects lost weight!) While the researchers can't say whether it was the weight loss or the dietary changes that helped, it appears that nutrition plays a role in your skin's behavior.
   

5. GET ALL IN A LATHER

   Anytime you sweat, your body produces more sebum (an oily pore-clogging secretion), says dermatologist Audrey Kunin, M.D., founder of dermadoctor.com. So if you're tempted to skip the shower after a lunchtime workout, don't! After any sweat-inducing activity, rinse under cool water with a shower wash containing oil-clearing glycolic or salicylic acid.
   

6. DON'T WASH MONEY DOWN THE DRAIN

   "There's no need to buy an expensive cleanser loaded with fancy ingredients," says photobiologist Daniel B. Yarosh, Ph.D., author of The New Science of Perfect Skin. "They're on your skin for less than a minute, they don't have time to do anything." Adding injury to insult: Some pricey ingredients can actually cause irritation (that would be you, peppermint and eucalyptus). Start with inexpensive face washes and see-through glycerin soaps. Both remove dirt, oil, and dead skin cells without stripping away your skin's natural (and necessary) oils.

7. COVER YOUR MOUTH

   We're talking about a lip balm with UV protection, not ruby red lipstick. Your lips (along with your eye area and upper chest) have some of the thinnest skin on your body, so they need extra shielding. That's bad news, because "when skin cancer originates from the lips, it's especially aggressive and has a higher risk of spreading," says Erin Welch, M.D., assistant professor of dermatology at University of Texas Southwestern Medical Center.
   

8. TRY SOME CRUNCHES

   You could fill an entire Whole Foods produce aisle with the reams of research showing that fruits and vegetables protect and restore the skin. So down a rainbow's worth every day, and seek out edibles packed with vitamins A and C (both are antioxidants). Particularly good: leafy greens, cantaloupe, citrus fruits (especially oranges), blueberries, strawberries, and bell peppers.

9. USE AN ANTI-AGER--NOW!

   Don't wait for the first crow's feet to appear before you reach for that little tube. "Even women in their twenties should be using a topical retinoid--unless they're pregnant or nursing," says Fran­cesca Fusco, M.D., assistant clinical professor of dermatology at Mount Sinai School of Medicine. Here's why: Retinoids, which contain vitamin A, are one of the most potent agents for preventing and reversing sun damage and signs of aging. And, says Hirsch, "they're the ultimate multi­tasker. They speed skin renewal by shedding dull, pore-clogging cells and increase collagen production to prevent wrinkles." Ask your doctor about a retinoid prescription or try an OTC.

10. GOT MILK? GET SOY

    If you battle breakouts, milk could be adding to your troubles. Three large studies have found that the more white stuff teens drink, the worse their acne gets. Researchers say hormones that occur naturally in cow juice may be to blame, and they believe women in their twenties and thirties could also be susceptible.
    

11. FIGHT THE FUZZ

    Painless hair removal sounds about as legit as those Nigerian e-mail scams. But this is one investment you won't regret: Studies have shown that Eflornithine HCl, a prescription cream sold under the name Vaniqa, reduced hair on the chin and upper lip for nearly 60% of women tested. And in two separate studies, using the cream with laser hair removal was more effective than either treatment alone.

12. SWALLOW SOME SUN PROTECTION

    A study from the Queensland (Australia) Institute of Medical Research found that people who regularly took some OTC pain relievers, including aspirin, have a lower risk of developing squamous-cell carcinoma, a common form of skin cancer. While the evidence doesn't justify popping pills just to protect your skin, it's one more reason to treat your aches and pains rather than power through them.

13. GET THE RED OUT

    For the estimated 14 million people in the U.S. with rosacea--the condition whose symptoms can be triggered by alcohol, spicy food, exercise, and sun exposure--their reddened skin can feel like a scarlet letter. Researchers have found that when rosacea sufferers wash their faces with a sonic skin-care brush, their skin calms down. The theory is that the gentle exfoliation allows skin treatments to be absorbed more effectively to put out facial fires.

14. GO AU NATUREL

    There are more skin-care products claiming to be "natural" or "organic" than there are reality-TV stars. If environmental and purity standards are important to you, consider buying products made in Europe. Companies overseas making eco claims trace ingredients back to their sources to verify their natural origins. A few of the brands that do: Lavera, Weleda, and Dr. Hauschka Skincare. And while you're at it: On products from the U.S., look for the National Products Association's new Natural Seal; it certifies that 95% of the ingredients are truly natural and pose no suspected human health risks.

15. DON'T FEEL THE BURN

    Do you really need a separate eye cream? Actually, yes. "The skin around your eyes is delicate and needs to be treated gently," Fusco says. Eye creams contain lower levels of potentially irritating ingredients, such as retinol, AHAs, and glycolic acid, than products designed for the face.

16. DOUBLE YOUR COVER

    "To get a decent amount of UV protection on your face, you'd need to coat your skin with at least a tablespoonful of sunscreen that has an SPF of at least 30," says Sandra Marchese Johnson, M.D. But who wants to layer on that much lotion? An easy solution: Apply a coat, then follow with a foundation infused with sunscreen or a mineral powder containing titanium or zinc oxide, natural barriers to UV rays.

17. SHINE UP THOSE SHINS

    "Cuts, scratches, and scrapes below the knee take a long time to heal and can be prone to infection, since they're an easy entry point for germs," says Doris Day, M.D., assistant professor of dermatology at the NYU Medical Center. Prevent the little cracks that allow bacteria to enter your skin by smoothing on a moisturizing cream every night; to prevent nicks, use a razor with built-in moisture strips; and don't shave your legs for two or three days before a pedicure (salon whirlpool footbaths can be a breed­ing ground for bacteria).

18. DON'T COMPLICATE THINGS

    The average adult uses at least 7 skin-care products a day--cleansers, moisturizers, exfoliators, and serums included. To prevent in­gredient overload and reduce irritation, Zoe Diana Draelos, M.D., editor-in-chief of the Journal of Cosmetic Dermatology, advises limiting your skin-care routine to items that contain no more than 10 ingredients apiece. According to Draelos, the fewer ingredients there are in a product, the less likely it is to cause a problem. "Wait at least five minutes between each application" Fusco says. "Otherwise, you'll dilute the effects of the previous one." Spread out your morning skin-care routine so your serum has time to sink in before the last hour of the Today show.

19. BE A SOAP STAR

    When you sleep, lotions, hair gels, and oils sweat off of your body and onto your linens. Kenneth Beer, M.D., clinical instructor in dermatology at the University of Miami, advises washing your sheets weekly. At the very least, put on a fresh pillowcase to keep the gunk (and the bacteria that eat the gunk) from clogging your pores.

20. IF YOU FAKE IT, DON'T BAKE IT

    How's this for unfunny irony: For the first eight hours or so after you apply self-tanner, your skin is especially susceptible to free-radical damage from sunlight, ac­cording to a 2007 German study. Forty minutes after researchers treated skin samples with the ­bronzing ingredient in self-­tanners, dihydroxyacetone (DHA), elevated levels of free radicals (180 percent more than untreated skin!) formed during sun exposure. Another self-tanner ingredient, erythulose, produced a similar response. Researchers suspect that when the bronzer interacts with the skin, a chemical forms that generates free radicals when exposed to UV light. The safe way to get a faux glow: Avoid excessive sun exposure for at least 12 hours after applying a self-tanner.

21. KNOW YOUR NUMBERS

    You might think slathering on a high SPF number is the most important factor for sun protection, but you'd be wrong. An SPF of 15 blocks 94% of burning UVB rays; jump to SPF 30 and you'll get 98% coverage. Going to 50 adds just 1% more coverage. Smarter choice: A broad-spectrum sunscreen with zinc oxide and stabilizing ingredients that prevent UV blockers from breaking down in sunlight. Look for Helioplex or mexoryl.

22. RISE, BUT DON'T SHINE

    While you're sleeping, havoc may be breaking out on your face. Hormonal surges during sleep cause your sebaceous glands to pump oil--and you end up shinier than the Harry Winston showroom. Those cursed with oily skin and breakouts can fight acne and grease slicks before they strike with an overnight treatment.
    

23. STEER CLEAR OF STINKY BUTTS

    Here's new info about how hard smoking can be on your looks: A 2007 study found that smoking ages the skin on your body that the sun doesn't even see. Researchers found that smokers had more pronounced wrinkles than non-puffers on areas of the body usually untouched by UV rays, like the inner arms. "It seems that smoking accelerates the aging process," says Yolanda Rosi Helfrich, M.D.

24. GO AHEAD--GET SOME GODIVA

    Studies show that a few pieces of the dark stuff (milk chocolate has too much fat and sugar) will arm your skin with additional flavonols, protective nutrients that researchers believe absorb UV light and increase blood flow to the skin, improving its appearance. In one German study, women had flavonoid-­enriched cocoa every day for 12 weeks, and afterward their skin was softer, less irritated, and up to 25% less sensitive to sun damage when exposed to ultraviolet light. Sweet!

25. DON'T STRIP FOR JUST ANYONE

    We're not knocking your trusted doc, but dermatologists really are the best at knowing which growths are worrisome and which are harmless. A survey in the Journal of General Internal Medicine found that derms had significantly higher accuracy in identifying abnormal skin growths than primary-care physicians. Melanoma, the most serious form of skin cancer, is the third most common cancer in women ages 20 to 39, so book your skin screening now.

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Labels: dermatology, flavonols, healthy diet, Helioplex, lycopene, skin care, study, Vitamins

Pumpkin serves up an incredible punch of the antioxidant powerhouse, beta-carotene, as well as vitamins C and E, potassium, and a hefty dose of veggie fiber. As for those seeds, they offer some fun nostalgia (lightly toasted and salted anyone?) as well as a wallop of protein, fiber, iron and potassium. (The seeds alone make the gutting process worth it.)

“But what about canned pumpkin?” Ready for a possible revelation? According to a University of Illinois study, canned pumpkin packs some 20 times the amount of beta-carotene of fresh, cooked pumpkin! The reason? Canned foods are generally picked and quickly cooked and packaged at the peak of ripeness. In the particular case of pumpkin, the heating used in canning preparation enhances the beta-carotene content in a similar way that heating does the lycopene in tomatoes. While fresh pumpkin is thought to taste sweeter (and may offer nutritional advantages that aren’t studied), it appears that you don’t need to feel guilty for step-skipping when a recipe calls for puree.

Thanks Mark!

Labels: beta-carotene, health food, pumpkins, Vitamins

Sun protection
What to eat: sunflower seeds and almonds

These seeds and nuts are loaded with vitamin E. Collectively, antioxidants act like an army, protecting skin from UV-spawned free radicals. But E is on the front lines; skin’s top layers contain high levels that guard cells’ outer membrane so cells stay healthy. Plus, strong membranes hold water in, keeping skin hydrated. Aim for 2 tablespoons hulled seeds or 23 almonds daily.

A fresh complexion
What to eat: dark orange, leafy green and red veggies

Squash, sweet potatoes and spinach are full of the antioxidant beta-carotene. Your body converts it to vitamin A, which regulates cell production and turnover so skin’s surface is smooth, says Valori Treloar, M.D., co-author of "The Clear Skin Diet." Carotenoids may also decrease skin’s sensitivity to sun. Aim for three 1-cup servings a day.

A youthful glow
What to eat: fortified cereal, lean meat, pork, poultry, oysters

You’ll get zinc and iron, minerals key to skin functioning. Zinc contributes to cell production, plus natural cell sloughing, which keeps dullness at bay. Red blood cells need iron to carry oxygen to skin, helping give you a glow, says David Bank, M.D., a dermatologist. Aim for 1 serving of cereal (a cup), 1 palm-sized serving of meat or poultry or 3 oysters per day.

Dewy skin
What to drink: water

Skin cells contain mostly water, and if you’re dehydrated, skin will look and feel parched, too. But you needn’t chug 8 cups a day; researchers found no studies to back up the recommendation. Simply ward off dehydration — and dryness — by drinking when you’re thirsty.

Fewer wrinkles
What to eat: wild salmon, Atlantic mackerel, walnuts

These fish and nuts, plus fortified eggs, are bursting with omega-3 fatty acids, which fight inflammation in the body caused by sun and stress. "Inflammation produces free radicals, and free radicals contribute to aging by attacking collagen," says Susan Taylor, M.D.

One study did find that older people who consumed more fish and veggies over their life had fewer wrinkles than those who ate more meat, the Journal of the American College of Nutrition reports. The research didn’t focus solely on fish, however; vegetables' antioxidants, for example, may have been a factor. Aim for two 5-ounce servings of fish per week; on other days, 1 oz of walnuts or 2 omega-3 eggs.

Clearer skin
What to eat: whole wheat and grains

In the past, dermatologists have maintained that unless you wipe greasy fingers on your face, food doesn’t cause zits. But some are rethinking the party line: Australian researchers found that a low-glycemic diet (more whole grains, protein and produce versus refined carbs such as white bread) may reduce acne.

One explanation: Low-glycemic foods keep insulin steady, and refined carbs and sugar spike it. The surges may boost production of androgens, hormones that when elevated can cause zits. After 12 weeks of a low-glycemic diet, subjects’ pimple counts dropped 20%, The American Journal of Clinical Nutrition notes.
Aim for 3 servings a day (one serving equals a slice of bread or 1/2 cup cooked grains.)

Smooth texture
What to eat: strawberries, citrus fruits, red peppers, broccoli

Vitamin C, plentiful in this produce, is vital for the production and formation of collagen, skin’s support structure, says Toby Amidor, R.D., director of nutrition for DietTV.com. And a strong support layer helps smooth what’s on top and prevent wrinkles, she says. Aim for two 1-cup servings of fruit and 1 cup of red peppers and/or broccoli a day.

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Labels: best foods, David Zinczenko, eating for good skin, healthy eating, iron, Omega-3s, skin care, Vitamins, Whole grains

No, juicing your greens is not nearly as healthy as eating them, provided that you use healthy cooking methods when you eat the greens themselves. If you overcook the greens, you will lose too many of the nutrient they contain, and in that case, you might be worse off than if you used a juicer. But as long as you use the healthy steaming or other cooking methods we describe on the website, you'll get a far greater variety of nutrients in the whole greens than in the juice.

Juicers usually separate the juice from the solids in the leaves or stems or stalks (the pulp), all of which are then discarded. Unfortunately, these portions of the greens often contain a majority - and even a large majority - of the total nutrients, including fiber, and many phytonutrients including certain carotenoids and certain flavonoids. If you added all of the discarded portions back into the juice, you would be getting very close to the same nutritional benefits as the vegetable itself. However, most people would find a juice with all of the processed parts to be unpleasantly thick and displeasing in taste.

We've seen websites promoting the value of live enzymes from freshly juiced greens, and even though we have not seen research to support this claim, there may indeed be some benefit inside of the digestive tract to the consumption of freshly juiced, organic greens. We do know that very fresh (not long from harvest) raw foods that are harvested and handled with care can deliver some functioning enzymes into our digestive tract when we eat those raw foods. However, there is no research showing that we would be able to absorb these enzymes into our body and make use of them outside of the digestive tract.

Many juicers come with a recipe book showing how the vegetable pulp can be used in recipes. This idea makes good sense to us, and would be a way of salvaging some of the nutrients that were lost during the process of juicing.

Blending versus juicing

Blending, however, is somewhat different. We assume that when foods are blended that all of the fruits or vegetables remains in the blender. In this case you are getting virtually all of the nutrients in the food - as well as the fiber- and therefore will not have such an impact on blood sugar levels. There may be a little but of loss from exposure to air and from the mechanical processing, but if you are not heating the foods or discarding any of its components, you are losing very little here - especially in comparison with juicing.

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Labels: beverages, blender, enzymes, greens, juice, juicing, Vitamins

1. Banana A-Peel
   
   What could be better than potent nutrition in a no-prep-required package? Not-so-boring bananas make a great fruit choice since they are loaded with minerals like potassium, which is important for heart, skeletal and muscle function. Research suggests a correlation between a diet low in potassium and high blood pressure, as well as an increased risk for stroke. A medium banana contains about 420 mg of potassium; even better, banana benefits don’t stop at potassium; you’ll also be getting a healthy dose of Vitamin B6, which helps improve immune function and protein metabolism.
   
   
2. An Apple a Day
   

   So just how is it that apples have gotten the reputation for keeping the doctor away? It's likely due in part to the high antioxidant capacity that apples boast. Several studies have correlated eating apples with reduced risk of some cancers, heart disease, asthma, and diabetes. And the doctor isn't all that an apple can help keep away: it can help keep the pounds away, too. A 2003 study suggested that three apples a day could help aid weight loss efforts.
   

3. Orange You Crazy for Citrus?
   

   You'll discover much more than Vitamin C when you peel into an orange, though just one tangy fruit can fulfill your daily requirement. Oranges are bursting with benefits, like a healthy dose of phytonutrients - some of which have been suggested to reduce inflammation, as well as cholesterol and blood pressure. And like apples, oranges are a dieter's delight, since they have a low glycemic index and are high in soluble fiber, which slows down the rapid rise in blood sugar and helps tame hunger.
   

4. Great Grapes
   
   You’ve probably heard the claims about the health benefits of grape-derived foods like wine and grape juice, but what does the grape itself have to offer? While most research suggests that the strongest antioxidant impact comes from concentrated sources like grape juice and wine, grapes are still great. Whatever variety you choose, grapes supply your diet with manganese, Vitamin B6 and potassium. Best of all, because they require no more prep than washing, a handful of grapes make it easier to sneak more servings of produce into your day.
   

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Labels: eating healthy, food shopping, fruits, minerals, Vitamins

1/2 cup (1/4 of the pint)	Calories	Fiber (g)	Vitamin A (mcg)	Vitamin C (mg)	Potassium (mg)	Folate (mcg)
Strawberries	23	1.4	9	42	110	17
Blueberries	41	1.7	39	7	56	4
Raspberries	32	4	20	16	93	13
Blackberries	31	3.8	154	15	117	18
Boysenberries	33	3.5	44	2	92	42
Raw Cranberries	22	2.2	28	6	40	0
Dried Cranberries (1/3) cup)	123	2.3	0	0	16	0

Labels: berries, blueberries, potassium, strawberries, Vitamins

Did you know kiwifruit is the most nutrient dense fruit?

A study conducted by Dr. Paul Lachance of Rutgers University evaluated the nutritional value of fruits to determine–ounce for ounce–which provide the most nutrition. The study found that out of the 27 most commonly consumed fruits; kiwifruit is the most nutrient dense.

Did you know kiwifruit has the highest level of Vitamin C?

Kiwifruit has almost twice the Vitamin C of an orange. A serving of kiwifruit (two medium) provides about 230% of the U.S. Recommended Daily Allowance. Vitamin C aids in wound healing, iron absorption and maintains bones, blood vessels and teeth.

Did you know kiwifruit outranks bananas as the top low-sodium, high potassium fruit?

A serving of kiwifruit contains an average of 20% more potassium than a banana. Potassium is an important mineral that controls heart activity and works with sodium to maintain fluid balance in the body.

Did you know kiwifruit is a good low-fat source of Vitamin E?

A serving of kiwifruit has some 10% of the U.S. RDA. Kiwifruit actually has twice the Vitamin E of an avocado, but has only 60% of the avocado’s calories. Vitamin E is a potent antioxidant and may reduce the risk of heart disease and some forms of cancer.

Did you know there are few foods equal to kiwifruit in folic acid?

Kiwifruit provides 10% of the U.S. Recommended Daily Allowance of folic acid, or folate. Folic acid is essential to the reproduction and formation of red blood cells. Lack of folic acid can contribute to some problems of anemia and it is especially important for expectant mothers to protect against birth defects.

Did you know kiwifruit is especially rich in lutein?

Kiwifruit ranked higher than spinach and all other fruits and vegetables, except yellow corn, for its lutein content. Lutein is an antioxidant that may decrease the risk of advanced age-related macular degeneration.

Did you know kiwifruit is an excellent source of dietary fiber?

Kiwifruit provides both soluble and insoluble forms of fiber (16% USRDA), providing more than a serving of bran flakes and four times that of a cup of chopped celery. Soluble fiber appears to play a protective role in heart disease and diabetes, while insoluble fiber aids in prevention of constipation, diverticulosis, hemorrhoids and some forms of cancer.

Did you know all the other rich minerals that are in kiwifruit?

Besides potassium, there are four minerals contained in kiwifruit which have a nutrient density of one or more. These are: Calcium, Iron, Magnesium and Copper. In addition, kiwifruit is an unusual supplier of some new researched trace minerals including Manganese, essential to the enzymes involved in the body’s use of protein and food energy, and Chromium, known to be a key factor in regulating the heartbeat and the body’s use of carbohydrates.

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Labels: eating healthy, fruits, kiwifruit, Vitamins

If you take vitamins, congratulations. You know you need some kind of daily supplement to help your diet. That's the good news.

Here's the bad news: They might not be doing anything for you.

They might even be harming you.

How do I know?

Researchers have now discovered that most vitamins do zip or worse because they're synthetic.

How would you know if you are eating synthetic vitamins? I promise you they don't advertise it.

Do this: Pull out your bottle of daily vitamins and look at the label.

Check and see if you see any of these synthetic ingredients on the label:

Labels: natural products, synthetic, Vitamins

By now, most people know they should be eating more vegetables. But are there ways to get more from the vegetables you already eat?

When it comes to vegetables, it’s not only how much we eat, but how we prepare them, that influences the amount of phytochemicals, vitamins and other nutrients that enter our body.

The benefits are significant. People who consume lots of vegetables have lower rates of heart disease, hypertension, diabetes, eye problems and even cancer. But how should they be served?

Surprisingly, raw and plain vegetables are not always best. In The British Journal of Nutrition next month, researchers will report a study involving 198 Germans who strictly adhered to a raw food diet, meaning that 95% of their total food intake came from raw food. They had normal levels of vitamin A and relatively high levels of beta carotene.

But they fell short when it came to lycopene, a carotenoid found in tomatoes and other red-pigmented vegetables that is one of the most potent antioxidants.

“There is a misperception that raw foods are always going to be better,” says Steven K. Clinton, a nutrition researcher and professor of internal medicine at Ohio State University. “For fruits and vegetables, a lot of times a little bit of cooking and a little bit of processing actually can be helpful.”

The amount and type of nutrients that eventually end up in the vegetables are affected by a number of factors before they reach the plate, including where and how they were grown, processed and stored before being bought. Then, it’s up to you. No single cooking or preparation method is best. Water-soluble nutrients like vitamins C and B and nutrients called polyphenolics are often lost in processing.

Studies show that after six months, frozen cherries have lost as much as 50% of anthocyanins, the healthful compounds found in the pigment of red and blue fruits and vegetables. Fresh spinach loses 64% of its vitamin C after cooking. Canned peas and carrots lose 85 - 95% of their vitamin C, according to the University of California, Davis.

Fat-soluble compounds like vitamins A, D, E and K and the antioxidant compounds called carotenoids are less likely to leach out in water. Cooking also breaks down the thick cell walls of plants, releasing the contents for the body to use. That is why processed tomato products have higher lycopene content than fresh tomatoes.

In January, a report in The Journal of Agriculture and Food Chemistry concluded that over all, boiling was better for carrots, zucchini and broccoli than steaming, frying or serving them raw. Frying was by far the worst.

Still, there were tradeoffs. Boiling carrots significantly increased measurable carotenoid levels, but resulted in the complete loss of polyphenols compared with raw carrots.

That report did not look at the effects of microwaving, but a March 2007 study in The Journal of Food Science looked at the effects of boiling, steaming, microwaving and pressure cooking on the nutrients in broccoli. Steaming and boiling caused a 22 - 34% loss of vitamin C. Microwaved and pressure-cooked vegetables retained 90% of their vitamin C.

What accompanies the vegetables can also be important. Studies at Ohio State measured blood levels of subjects who ate servings of salsa and salads. When the salsa or salad was served with fat-rich avocados or full-fat salad dressing, the diners absorbed as much as 4 times more lycopene, 7 times more lutein and 18 times the beta carotene than those who had their vegetables plain or with low-fat dressing.

Because nutrient content and taste can vary so widely depending on the cooking method and how a vegetable is prepared, the main lesson is to eat a variety of vegetables prepared in a variety of ways.

Source

Labels: healthy cooking, healthy diet, NY Times, vegetables, Vitamins

Now, as for finding a high-quality supplement, there are several things to consider. First, you want one that is made from all-natural, non-synthetic, whole food ingredients. A high-quality supplement will also be free from additives and potential allergens.

Next, you need to make sure that the manufacturer is doing its job in finding quality raw ingredients, and during the manufacturing process. A good starting point is to ask for opinions for which companies are best at a reputable health food store, and also look for manufacturers that are ISO 9000, ISO 9001, or NSF certified. To gain these certifications a manufacturer will voluntarily submit to exhaustive -- and costly -- auditing of their processes to be sure they are superior.

The Bottom Line

Your best choice for your nutrients is fresh, high-quality, unprocessed, whole and preferably raw food, plain and simple. But if you are looking for a bit of extra insurance, a truly all-natural supplement can sometimes be warranted.

Source

Labels: certification, Vitamins, Whole Foods

Labels: cholesterol, eggs, nutrition, protein, Vitamins

Labels: fruit, healthy diet, nutrition, pineapple, Vitamins

Apples ... fight both blood clots and cancer and also help to lower cholesterol levels.

Avocados ... are high in fiber and potassium, making skin soft. They also help prevent high blood pressure, heart disease and certain cancers, especially colon cancer.

Bananas ... contain high levels of potassium, magnesium and folate, helping fight high blood pressure and reducing the risk of strokes. Folate is vital for tissue growth, and is important in combating heart disease and cancer.

Eggs ... are rich in choline, protein and arytenoids, which are thought to help retain memory and be able to prevent cataracts, as well as age-related macular degeneration.

Fennel ... is high in vitamin A, calcium, potassium and iron and helps alleviate digestive problems, while the iron and vitamin A in the plant help maintain healthy skin and nails and prevent fatigue and anemia.

Garlic ... is an excellent source of antioxidants and acts as an anti-coagulant in the blood, which reduces the risk of strokes.

Kidney beans ... are full of fiber, which helps maintain a healthy digestive system. This may help prevent colon cancer and diabetes, while also lowering blood cholesterol and blood sugar.

Red wine ... is made from purple grapes, which help destroy free radicals and in doing so help prevent cancer. They can also lower cholesterol levels in the body, and reduce the growth of skin melanomas.

Salmon ... Oily fish such as salmon contains omega-3 fats that reduce blood clotting. Salmon is a source of good quality protein, vitamins and minerals. Eating oily fish reduces the risk of heart attacks, helps prevent depression and protects against dementia.

Spinach ... is an excellent source of folic acid and vitamins A and C, fighting cancer, heart disease and mental disorders.

Walnuts ... are a true superfood, with just a handful of walnuts having as much omega-3 fatty acid as three ounces of salmon. Omega-3 fatty acid helps to dissolve blood clots and heart disease and may prevent arthritis and depression.

SOURCE

Labels: fruits and veggies, healthy eating, Nuts, superfoods, Vitamins

A traditional Korean fermented dish made of some select vegetables with varied seasonings, most commonly referring to the spicy baechu (cabbage) variety.

Kimchi is made of various vegetables and contains a high concentration of dietary fiber, while being low in calories. It also provides up to 80% of the daily required amount of ascorbic acid and carotene. Most types of kimchi contain common ingredients like onions, garlic and peppers all of which have well-known health benefits. The vegetables being made into kimchi also contribute to the overall nutritional value. Kimchi is rich in vitamin A, thiamine (B1), riboflavin (B2), calcium and iron, and contains a number of lactic acid bacteria.

Kimchi has a reputation of being a healthy food. The Health Magazine named kimchi in its list of top five "World's Healthiest Foods" for being rich in vitamins, aiding digestion, and even possibly retarding cancer growth.

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Labels: fermented, health food, healthy diet, kimchi, Vitamins