Striving4Zen

No other fruit says summer like the subtly crunchy, thirst quenching watermelon. Although watermelons can now be found in the markets throughout the year, the season for watermelon is in the summer when they are sweet and of the best quality.

But watermelon is not only great on a hot summer day, this delectable thirst-quencher may also help quench the inflammation that contributes to conditions like asthma, atherosclerosis, diabetes, colon cancer, and arthritis.

Sweet, juicy watermelon is actually packed with some of the most important antioxidants in nature. Watermelon is an excellent source of vitamin C, rich in the B vitamins necessary for energy production and a very good source of vitamin A, notably through its concentration of beta-carotene. Watermelon is also a source of the potent carotenoid antioxidant, lycopene. These powerful antioxidants travel through the body neutralizing free radicals.

In contrast to many other food phytonutrients, whose effects have only been studied in animals, lycopene has been repeatedly studied in humans and found to be protective against a growing list of cancers. These cancers now include prostate cancer, breast cancer, endometrial cancer, lung cancer and colorectal cancers.

Yummy Watermelon!

Labels: anti-inflammatory, Anti-oxidant, b-vitamins, cancer, carotenoids, fruit, healthy food, lycopene, phytonutrients, Vitamin A, Vitamin C, watermelon

Did you know that shiitake mushrooms have been used medicinally by the Chinese and Japanese for thousands of years?

Today, we understand more about some of the reasons why. Shiitake mushrooms contain unique phytonutrients including lentinan and eritadenine. Among lentinan's many health benefits is its ability to boost the immune system, strengthening its ability to fight infection and disease. Lentinan provides anti-cancer protection by attracting immune cells that fragment and destroy cancer cells, and has also been shown to be more effective than prescription drugs when it comes to fighting influenza and other viruses. Eritadenine has been found to lower cholesterol levels, regardless of the type of fat in the diet. Preliminary animal research also suggests that it may help prevent the development of atherosclerotic plaques on arterial walls.

Shiitake mushrooms are becoming increasingly popular in the United States. They make a great addition to stir-fried vegetables seasoned with ginger and soy sauce. If you are not familiar with the wonderful smoky flavor and meaty texture of shiitake mushrooms, try an easy to prepare recipe using shiitake mushrooms.

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Labels: eating healthy, healing with food, healthy food, mushrooms, phytonutrients, shiitake mushrooms, Traditional Chinese Medicine

There's an emerging star in the super-food world.

Plums are rolling down the food fashion runway sporting newly discovered high levels of healthy nutrients, say scientists at Texas AgriLife Research.

Plainly, "blueberries have some stiff competition," said Dr. Luis Cisneros, AgriLife Research food scientist."Stone fruits are super fruits with plums as emerging stars."

Far from fruit snobbery, the plum is being ushered in after Cisneros and Dr. David Byrne, AgriLife Research plant breeder, judged more than 100 varieties of plums, peaches and nectarines and found them to match or exceed the much-touted blueberries in antioxidants and phytonutrients associated with disease prevention.

The duo acknowledge that blueberries remain a good nutritional choice. But Byrne said their findings are plum good news, especially in tight economic times, because one relatively inexpensive plum contains about the same amount of antioxidants as a handful of more expensive blueberries.

Discovery of the plum's benefits - along with that of fellow stone fruits, the peach and the nectarine - came after the researchers measured at least five brands of blueberries on the market. Against those numbers, the team measured the content of more than 100 different types of plums, nectarines and peaches.

The first comparison was for antioxidants, molecules that sweep through a body looking for free radicals to knock out. Free radicals are atoms or molecules that lurk where diseases like cancer and heart disease are found.

"If the radicals aren't taken care of," Cisneros said, "they will cause the problems that lead to disease."

"Knowing that we had all these varieties with high levels of antioxidants, then the possibility of preventing these diseases would also be high with their consumption, so we went to the next step - how these compounds could actually inhibit chronic diseases," Cisneros said.

The team examined the full content of plums and peaches, then tested the effect of the compounds they found on breast cancer cells and cholesterol in the lab.

Byrne noted, for example, that one benefit the team found was that the phytonutrients in plums inhibited in vitro breast cancer growth without adversely affecting normal cell growth.

He said this type of research needs further study but is an indication that breeders ultimately will be able to produce new crop varieties with the best ratio of various phytochemicals to have an impact on disease prevention and inhibition. And these fruits will be available as fresh produce as well as in extracts for dietary supplements.

"Future work with stone fruits will focus on cardiovascular and cancer using animal models and identification of specific compounds that exert the properties," Cisneros added.

Bottom line from the researchers: "We suggest that consumers take seriously the recommendation to eat at least five servings of fruits and vegetables - or even more - every day and to make sure that plums are part of that," Byrne said.

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Labels: antioxidant, blueberries, fruits, fruits and veggies, healthy diet, phytonutrients, plums

Did you know that the phytonutrients found in cruciferous vegetables, such as Brussels sprouts, cabbage, broccoli, and kale, actually signal our genes to increase production of enzymes involved in detoxification?
For about 20 years, we've known that many phytonutrients work as antioxidants to disarm free radicals before they can damage DNA, cell membranes and fat-containing molecules such as cholesterol.
Now, research is revealing that phytonutrients in cruciferous vegetables, like Brussels sprouts, work at a much deeper level. The phytonutrients in crucifers initiate an intricate dance inside our cells in which gene response elements direct and balance the steps among dozens of detoxification enzyme partners, each performing its own protective role in perfect balance with the other dancers. The natural synergy that results optimizes our cells' ability to disarm and clear free radicals and toxins, including potential carcinogens— one reason why cruciferous vegetables appear to lower our risk of cancer more effectively than any other vegetables or fruits. So, while Brussels sprouts may be miniature in size, they are giants when it comes to helping to protect cellular structures and DNA from the damage caused by free radicals.
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Labels: brussels sprouts, cruciferous vegetables, free radicals, Kale, phytonutrients, toxins, vegetables

If you're working on getting more protein in your diet, but are concerned about getting too much cholesterol and saturated fat from beef, then tempeh is a great alternative.

Tempeh has a firm texture and a delicious nutty, mushroomy flavor.

Tempeh is very nutritous and contains many health promoting phytochemicals such as isoflavones and soy saponins. Tempeh fermentation produces natural antibiotic agents but leaves the desirable soy isoflavones and most of the saponins intact. Tempeh is a complete protein food that contains all the essential amino acids. The soy protein and isoflavones have many health benefits. Isoflavones strengthen bones, help to ease menopause symptoms, reduce risk of coronary hearth disease and some cancers. Tempeh maintains all the fiber of the beans and gains some digestive benefits from the enzymes created during the fermentation process.

So, EAT UP!

Labels: eating healthy, health food, phytonutrients, protein, soy isoflavones, tempeh

Food	May prevent	Nutrients	Notables
Beans (i.e., chickpeas, lentils, black beans, lima beans)	Colorectal cancer	Fiber and phytochemicals (saponins, protease inhibitors, and phytic acid)	Phytochemicals have been shown to slow the growth of tumors, and researchers have identified probable evidence that fiber protects against cancer. Beans are also a great source of vegetable protein, which is helpful if you are limiting red meat intake.
Berries	Skin, bladder, lung, esophageal, colorectal, and breast cancers	Vitamin C, fiber, and phytochemicals like ellagic acid, flavonoids, and antioxidants	Blueberries contain anthocyanosides, possibly the food kingdom's most potent antioxidants, which attack cell-damaging free radicals.
Cruciferous vegetables (broccoli, cauliflower, cabbage, brussels sprouts, bok choy)	Many cancers, including colorectal, breast, oral, gastrointestinal, endometrial, lung, liver, and cervical cancers	Fiber, folate, glucosinolates, crambene, indole-3-carbinol, and isothiocyanates	Studies suggest these veggies fight cancer by regulating enzymes in the body.
Dark leafy greens (spinach, kale, collard greens, Romaine lettuce)	Mouth, pharynx, larynx, stomach, breast, skin, and lung cancers	Fiber, folate, carotenoids, saponins, and flavonoids	Research suggests the carotenoids act as antioxidants, eliminating possible cancer-causing free radicals from the body.
Flaxseed	Colon, breast, skin, and lung cancers	Omega-3 fatty acids, lignans (plant estrogens), alphalinolenic acid	Flaxseed contains more lignans than any other known food. These phytoestrogens seem to mimic the hormone estrogen. Note that flaxseed oil does not naturally contain lignans.
Garlic (also allium vegetables such as onions, scallions, leeks, chives)	Stomach, colon, prostate, bladder, skin, lung, esophageal, and breast cancers	Allicin, allixin, allyl sulfides, quercetin, and organosulfur compounds	Research shows a “dose-response relationship” with garlic. That is, the more you eat, the higher the protective benefits.
Green tea	Colon, liver, breast, prostate, lung, skin, bladder, stomach, pancreas, and esophageal cancers	Catechins, a type of flavonoid, which are potent antioxidants	A 2007 study by Japan's National Cancer Center showed that men who drank five or more cups a day may reduce the risk of advanced prostate cancer by 48%.
Pomegranates	Prostate, lung, skin, and colon cancers	Antioxidants, polyphenolic flavonoids	Researchers say pomegranates, which have high levels of antioxidants, have more anti-inflammatory properties than green tea or red wine.
Red and purple grapes	Lymph, liver, stomach, skin, breast, and leukemia cancers	Resveratrol, a type of polyphenol	Resveratrol has antioxidant and anti-inflammatory properties. Although wine contains resveratrol, research also shows a link between alcohol and other types of cancer, so it's not the best choice. Jam and raisins don't contain much; eat fresh dark-colored grapes.
Soybeans (also soy milk, soy yogurt, tofu, edamame, soynuts)	Breast and prostate cancers	Phytoestrogens called isoflavones, saponins, phenolic acids, phytic acid, and protein kinase inhibitors	Researchers believe soy isoflavones mimic hormones in the body, which may translate to cancer-fighting capabilities. Researchers also recommend that because of possible hormone mimicking, women taking anti-estrogen medicines should limit or avoid soy until more is known.
Tomatoes	Most notably, prostate cancer; also breast, lung, and endometrial cancers	Lycopene, an antioxidant	It appears the red fruit's cancer-fighting potential is higher when the tomato is in sauce, juice, or paste form.
Whole grains (such as brown rice, whole-wheat bread, oatmeal, popcorn)	Colorectal cancer	Fiber, antioxidants, phenols, lignans, phytoestrogens, and saponins	The phytochemicals from whole grains appear to protect cells from the damage that can lead to cancer. The disease-fighting nutrients and fiber found in the bran and germ of grains are stripped out in the milling of refined grains like white flour, white rice, and pasta.

Labels: anthocyanins, cancer, healthy diet, Holistic Health, lycopene, phytonutrients

Cashew nuts might help the body maintain normal blood pressure by making arteries better able to expand and contract, according to a report published in the June 2006 American Journal of Hypertension.

Lemonade, with its abundant citric acid, might help in warding off kidney stones, according to the buzz at a recent meeting of urologists.

And the humble artichoke has emerged as an even better source of disease-fighting antioxidants than chocolate, blueberries, or red wine, according to a Norwegian study of 1,100 foods.

Reports like those might make you think you can protect your health by simply working a few star ingredients into your diet. But decades of research has convinced many experts that the overall pattern of eating--not just individual foods--has the strongest effect.

Case in point: The diet of people living in the Mediterranean region. Long known for its heart-protecting benefits, this dietary pattern might also help prevent cancer and Alzheimer’s disease, new evidence suggests. And no single component of the diet appears to do it alone.

Brain food

In a study published in June 2006 in the journal Annals of Neurology, researchers at Columbia University analyzed the diets of more than 2,200 older adults. Those who ate closest to the Mediterranean model were about 40% less likely to develop Alzheimer’s over the follow-up period (four years on average) than those who least adhered to it.

A middle group, who followed some but not all of the Mediterranean pattern, cut their risk by 15 to 21%.

When the researchers investigated the data for individual foods, though, no single nutrient or food group had a measurable effect on Alzheimer’s risk.

The authors surmised that it’s the cumulative makeup of the Mediterranean diet that accounts for most of its benefits. It’s full of vegetables and legumes, low in saturated fat, and moderately high in fish, which supplies lean protein and omega-3 fatty acids. It also includes unsaturated fat from virgin olive oil and nuts.

What you can do

Maximizing the potential health benefits of food is more about following certain principles than eating certain “superfoods.” The foundation of the Mediterranean diet includes:

• Eating a wide variety of fruits and vegetables to increase your intake of different phytochemicals, the substances in plants thought to help fight disease. In studies of blueberries, pomegranate juice, chocolate, and even coffee, researchers nearly always attribute the health benefits to phytochemicals, which include antioxidants such as lutein and lycopene.
  
  
• Choosing real foods over supplements so that you get the whole range of plant chemicals in each, plus the fiber.
  
  
• Snacking on nuts. They’re rich in fiber and substances called sterols that can help lower cholesterol. But remember that they’re also high in calories, so keep portions to about an ounce.
  
  
• Getting at least two small servings a week of fatty fish, such as wild salmon or sardines. Pregnant or nursing women and young children should avoid fish that is high in mercury.
  
  
• Minimizing artery-clogging saturated fat and trying to avoid the even more dangerous trans fat, which comes from partly hydrogenated vegetable oil. Use heart-healthy olive oil instead.

Source

Labels: antioxidant, healthy diet, Mediterranean Diet, Nuts, olive oil, phytonutrients, salmon, sterols, superfoods, Whole Foods

Among superfoods, the humble beet is high on the list. Not only is the beet packed with nutrients, but beet pigments are loaded with powerful antioxidant compounds called betalains and phytochemicals.

They have the highest sugar content of all vegetables, yet are very low in calories. These colorful root vegetables contain powerful nutrient compounds that help protect against heart disease, birth defects and certain cancers, especially colon cancer.

Beets are an excellent source of the B vitamin, folate, and a very good source of manganese and potassium. Beets are a good source of dietary fiber, vitamin C, magnesium, iron, copper and phosphorus.

SOURCE

Labels: beets, betalains, eating healthy, phytonutrients, vegetables

In the world of processed food, you cannot judge the quality of a food by the way it looks. Artificial colors, mechanical processing techniques, and genetic engineering can create foods that look fantastic, but have very little nutritional value. Don't judge your processed foods (and in many cases, even your non-organic, unprocessed foods) by their color! It's sometimes the 2 parts per million of citrus red dye number 2 that gives the orange peels their rich color - but this artificial dye cannot be legally used on organic oranges.

When eating the World's Healthiest Foods that have been organically grown, the situation is exactly the opposite. The more colorful your meal, the greater likelihood you will receive a rich diversity of nutrients. The World's Healthiest Foods are NATURALLY colorful. They are rich in phytonutrients that provide them with a rainbow of colors. The combination of phytonutrients in colorful fruits and vegetables have a variety of actions: they act as powerful antioxidants, have anti-inflammatory effects, help the way neurons communicate in the brain and help reduce the effects of aging.

These phytonutrients give carrots and winter squash their rich orange-red color, make beets a brilliant red and green leafy vegetables, such as kale, a deep green. In fact if you eat the leafy greens like mustard greens or chard or kale, you should also think about what happens to leaves in the fall of the year, as they change to yellow or orange or red. These colors are actually in the leaves year-round, but just get overshadowed by the green. You're actually eating a variety of colors when you eat a green leafy vegetable! Enjoy the World's Healthiest Foods for their colors and you will be also be enjoying them for their unique nutritional richness.

Source

Labels: anti-inflammatory, Anti-oxidant, eating healthy, fruits and veggies, phytonutrients, vegetables

Labels: Anti-oxidant, fruit, health food, phytonutrients, Pomegranate, superfoods