These Essential Foods May Lower Stroke Risk by 32% or More

Healthwise

New research out of China gives you yet another reason to eat your fruits and veggies…

Experts looked at 20 different studies. All told, they accessed data from 760,629 men and women. They found that for every 200 grams of fruits and vegetables subjects ate per day, they lowered their stroke risk by up to 32% and 11% respectively. And it worked at any age.1

June 4, 2014

These findings are important to say the least. Stroke is the leading cause of death in China. And even though it’s not the #1 cause here in the U.S., it still ranks as the fourth-deadliest killer. It’s also one of the top causes of disability.2 If lowering risk is as simple as eating more fruits and veggies, it could change how mainstream medicine goes about preventing stroke. It’s certainly good news… But the study is leaving out a few very important points.

Most important: The fruits and vegetables you choose to eat may help lower your stroke risk even more.

These researchers cited studies from the United States, Europe, China, and Japan. But the standard diets in these regions vary greatly. Fruits that are popular in the U.S. and England aren’t necessarily what people are eating in Japan. For instance, citrus fruits like yuzu and sudachi—similar to lemon and lime—are hard to find stateside. But they’re common—and very popular—in Japan.3 So not everyone in each study they looked at was eating the same stuff. But that’s not the only reason those details are important.

Not all fruits have the same impact on your health. Just look at blackberries, raspberries, and blueberries. They’re all high in anthocyanin. It’s a compound that gives these fruits their vibrant colors. It’s also a powerful antioxidant with major ant-inflammatory power. It helps fight the oxidative stress that can lead to high blood pressure, heart disease, and stroke. It may also be why researchers found fruit was more effective at lowering stroke risk than vegetables.

One study of 157,000 people found that eating blueberries just once a week lowered their risk of developing high blood pressure by 10% over 14 years. And controlling your blood pressure may be one of the single most important things you can do to avoid a stroke.4

That’s not the only study, either. Another study found eating three servings of anthocyanin-rich foods—like these berries—each day for 18 years may lower heart attack risk in women by 34%.5But it’s not just anthocyanin that can help you lower your stroke risk.

Fiber is also vital to help avoid a stroke. But most people don’t get close to enough. That’s a shame too. Researchers in a previous study found that every seven grams of fiber you eat in a day can help lower stroke risk by up to 7%.6 In other words, the more of it you eat, the lower your risk may be.

But don’t get your fiber from grains. They’re inflammatory and may actually raise your stroke risk. Besides, you’ll find more fiber in artichokes, raspberries, peas, and blackberries than almost any grain. Eating these foods will provide you with the fiber—and even anthocyanin—you need to help prevent a stroke.

Eating fruits and vegetables every day will help lower your risk of having a stroke. But eating the right ones—high in fiber and anthocyanin—may help drop your stroke risk even lower. Remember, not all fruits and vegetables will give you this benefit. And where you get them from makes a difference.

Always look for fresh, organic fruits and vegetables whenever possible. You may even want to stock up on frozen organic fruits and veggies. Just be sure to avoid the canned and frozen varieties that come packed in syrup or contain preservatives.

References:
1http://newsroom.heart.org/news/eating-more-fruits-vegetables-may-cut-stroke-risk-worldwide
2http://blog.heart.org/eating-more-fruits-vegetables-may-cut-stroke-risk-worldwide/
3http://www.japan-guide.com/e/e2347.html
4http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/WhyBloodPressureMatters/Stroke-and-High-Blood-Pressure_UCM_301824_Article.jsp
5http://institutefornaturalhealing.com/2014/03/your-sweet-secret-for-fighting-heart-disease-in-30-days/
6http://institutefornaturalhealing.com/2013/12/lower-your-risk-of-stroke-by-7-percent-with-7-grams-of-this/

http://institutefornaturalhealing.com/2014/06/these-essential-foods-may-lower-stroke-risk-by-32-or-more/

Healthwise

Black Raspberries Slow Cancer.....

Black Raspberries Slow Cancer by Altering Hundreds of Genes

Posted By Dr. Mercola | September 16 2008 | 54,677views

 

Email : 50

 

Previous

Next

 

 

New research strongly suggests that a mix of preventative agents found in concentrated black raspberries could more effectively inhibit cancer development than single agents aimed at shutting down a particular gene.

Researchers examined the effect of freeze-dried black raspberries on genes altered by a chemical carcinogen in an animal model of esophageal cancer. The carcinogen affected the activity of 2,200 genes in the animals’ esophagus in only one week. However, 460 of those genes were restored to normal activity in animals that consumed freeze-dried black raspberry powder.

Black raspberries contain many vitamins, minerals, phenols and phytosterols, which are known to individually prevent cancer in animals.

Dr. Mercola's Comments:

 

As always, the solutions to many chronic illnesses are right before our eyes, in the form of natural foods. Even though most people do better eating loads of vegetables, rather than fruits (because of the sugar they contain), berries are packed with disease-fighting properties and clearly have many health benefits to offer.

For instance:

• Blueberries contain antioxidants that can slow the aging process and reduce cell damage that can lead to cancer.

• Cherries are rich in queritrin -- a flavonoid that's a potent anti-cancer agent -- and ellagic acid (another potent anti-cancer agent).

• Strawberries contain phytonutrients called phenols that protect your heart, fight cancer and are anti-inflammatory.

• Blackberries contain antioxidants, vitamins C and E, and ellagic acid, all of which may protect against cancer and fight chronic disease.

• Cranberries are rich in polyphenols, a potent antioxidant, and researchers have found that they may inhibit the growth of human breast cancer cells and reduce the risk of gum disease and stomach ulcers.

• The acai berry, a Brazilian berry, contains antioxidants that destroyed cultured human cancer cells. In fact, the berries triggered a self-destruct response in up to 86 percent of leukemia cells tested.

Black raspberries seem to be particularly potent cancer fighters as well. These fruits are actually different than both red raspberries and blackberries, and are slightly harder to find because there aren’t many cultivators (the majority of black raspberries in the United States are grown in Oregon). Meanwhile, only a small percentage of these berries are sold fresh, which means if you want to enjoy black raspberries you may need to look for them frozen.

Interestingly, while blueberries are high up there in terms of antioxidant content, black raspberries actually have about three times the antioxidant levels of blueberries, according to the Oregon Raspberry & Blackberry Commission. Their coloring is also so incredibly deep that the USDA used black raspberry juice for their meat stamps for a number of years.

Fruit is Not for Everyone

Even with all of their antioxidants, large quantities of berries and other fruits are not ideal for everyone. To a large extent, whether or not fruits are good for you depends on several factors including:

• Your current state of health
• Your nutritional type
• The type of fruit

If you are overweight, have diabetes or high blood pressure you are best off avoiding fruits or limiting them to a small handful of berries a day. If you are currently healthy, a small amount of fruit should not be a problem as long as you follow the guidelines of your nutritional type.

For example, if you’re a protein type, fruits are generally not beneficial for you with the exception of coconut, which has a higher fat content that is beneficial for protein types.

On the other hand, carbohydrate types tend to fare well with fruit and can safely consume moderate amounts. This is an important distinction, and all nutritional types should try to eat primarily the specific fruits that are best for their unique biochemistry.

What Other Foods Work to Fight Cancer?

Berries are great superfoods, but they are far from the only ones. Other potent foods to include in your anti-cancer diet include:

• Broccoli and broccoli sprouts
• Apples
• Garlic and onions
• Green tea
• Turmeric and curry powders
• Red chili peppers
• Mushrooms

Ideally, eating a wide variety of fresh fruits, vegetables, and spices that correspond to your nutritional type will give you phenomenal protection against many cancers and other diseases.

As the researchers in the above study pointed out, even though black raspberries appear very promising in the fight against cancer, they alone are not enough. You need to eat a variety of other nutrient-dense foods that will work synergistically to keep your body disease-free.

And looking at the big picture, diet, though important, is only one facet of cancer prevention as well. This past article has a comprehensive list of how to best keep cancer away with simple lifestyle changes.

Source: Science Blog August 28, 2008

Source: Cancer Research August 1, 2008, 68, 6460-6467

Related Links:

Treating Cancer -- With Herbs

Could Too Many Antioxidants be as Bad as Too Few?

Blueberry Hamburgers for Your Health

http://articles.mercola.com/sites/articles/archive/2008/09/16/black-raspberries-slow-cancer-by-altering-hundreds-of-genes.aspx
.

Pick of the superfruits: Blackberries

Pick of the superfruits: There's more fibre in a handful of blackberries than in two shredded wheat
By Annabel Venning

Last updated at 10:08 PM on 20th August 2011

Read more: http://www.dailymail.co.uk/health/article-2028240/Pick-superfruits-Theres-fibre-handful-blackberries-shredded-wheat.html#ixzz1VecBjmg4

Not only are blackberries tasty and free – if you live near a hedgerow – they also contain nutrients that provide a host of health-giving properties.
Here, leading experts explain how you could benefit.

 

Blackberries are a rich source of Vitamin C, containing twice as much as blueberries. They're also good for protecting your eyes and healing

IMMUNE STRENGTHENING

Blackberries are a rich source of Vitamin C, containing twice as much as blueberries.
‘Vitamin C has many important functions in the body,’ says dietician Ursula Arens.
‘It is vital for our immune systems and for cardiovascular health, helping to lower blood pressure. It also helps to improve the absorption of iron from other foods eaten at the same time, so may reduce the risk of being anaemic.’

DIGESTIVE HEALTH

‘Blackberries are very high in fibre compared with most other fruits,’ says Arens.

‘A generous handful contains about 8g, twice the amount of fibre found in two Shredded Wheat, counting towards the recommended 25g a day.

'Fibre is important for your gut to function well, helping to maintain a healthy weight. It also improves health by helping to lower cholesterol.’

HEALING

They are rich in tannins.
‘When put on the skin, they tighten tissue, helping to constrict blood vessels, lessening minor bleeding,’ says dietician Sarah Wilson, of the Princess Grace Hospital in London.
‘They were used in traditional medicine as a poultice for wounds.’


Pregnant women are advised to take blackberries - they contain folate, also known as Vitamin B9 or folic acid - to reduce birth defects such as spina bifida

CANCER-FIGHTING

They contain anthocyanins which are, Arens says: ‘A group of plant pigments thought to have antioxidant properties.’

Some anthocyanins inhibit the growth of tumour cells. They also contain the chemical C3G, which belongs to a group of compounds known as flavonoids, shown to be effective against skin cancer and lung cancer.


EYE PROTECTING

Blackberries contain lutein, which protects the eye by forming pigments in the macula, the light sensitive area at the back of the retina.
Lutein helps to prevent eye damage caused by ultraviolet radiation.

BONE BUILDING

Just a handful of blackberries will give you almost half of your recommended daily intake of manganese – making them an excellent source of the mineral.

‘Manganese helps the body form connective tissue, vital for building strong bone structure,’ says Wilson.

CELL BOOSTING

They contain folate – also known as Vitamin B9 or folic acid – which plays a vital role in healthy cell division and growth.

Pregnant women are advised to take it to reduce birth defects such as spina bifida.