What Are Guavas Good For?

Guava: The Queen of Fruits

Botanical name: Psidium guajava

If pineapple is known as the "king" of fruits, guava is considered the queen. Thought to be native to southern Central America and Mexico where it's been a major crop for centuries, guavas are members of the myrtle and eucalyptus family, growing throughout the tropics on small trees with smooth, copper-colored bark. Another type, Psidium cattleianum, grown in flower and foliage gardens, is not for eating.

Soft, sweet, and fragrant when ripe, guavas are small and round or oval, with varying colors from yellow to pink to dark red, depending on the variety. Each fruit contains a large number of tiny, edible seeds at the center. Guavas are very good simply sliced for a snack or added to salads. In other areas of the world, guava is popular as a thick, rich paste made into cheese. Fresh guava juice is common in Hawaii. In Fiji, guavas are used to make tasty jelly.

While one of the first references to guava fruit was made in 1526 in the West Indies, they were only introduced in Florida in 1847, where they became familiar commodity within about 40 years. Between 1948 and 1969, 21 guava cultivars from seven countries were introduced in Hawaii. Today, about 125,327 acres are dedicated to guava cultivation in India, yielding more than 27,300 tons every year.

Apparently a somewhat fragile fruit, a sharp dip in temperatures can threaten guava trees in northern California, while the intense heat of Southern California scorches them.

Health Benefits of Guava

It's no wonder guava is called a “super fruit.” Compared to the same amount of pineapple, guavas contain 30 more calories per serving, but three times the protein and more than four times the fiber. All that fiber makes guavas a great "regulator," while helping to protect the colon by reducing the risk of cancer-causing toxins and chemical build up; the fiber actually binds to the toxins and helps move them out of the body.

While pineapples provide 131% of the daily value of vitamin C in a serving, guavas offer 628%. Guava should be eaten with the skin, like an apple, imparting even higher concentrations of vitamin C. Eating fruits rich in this vitamin helps the body build up resistance to infection, including infectious diseases, while scavenging free radicals that could cause serious illnesses.

Guavas contain: vitamin A (21% of the daily value), essential for maintaining healthy mucus membranes and skin; folate (20%), great for pregnant women to help prevent neural tube defects. Flavonoids include beta-carotene (a known cancer inhibitor); lycopene, which in pink guava has been found to protect the skin against UV rays and help prevent prostate cancer; lutein and cryptoxanthin, both antioxidants. Guavas have potassium, too - more per serving than even a banana - which is important as heart rate and blood pressure regulators.

Smaller amounts of other vitamins in guava deserve mention: pantothenic acid, niacin, vitamin B6 (pyridoxine), vitamin E and K, and the minerals magnesium, copper, and manganese, the latter imparting the enzymesuperoxide dismutase.

However, consume guavas in moderation because they contain fructose, which may be harmful to your health in excessive amounts.

Guava Nutrition Facts Serving Size: One cup of guava chunks (165 grams)
Amt. Per Serving
Calories	112
Carbohydrates	24 mg
Sugar	15 g
Fiber	9 g
Protein	4 g

Studies on Guava

In one study, guava showed a marked blood glucose lowering effect when eaten by both adults at risk for diabetes and healthy volunteers, indicating its possible usefulness in improving and/or preventing diabetes mellitus, or adult-onset diabetes.1

After conducting a Japanese study on guava leaf tea (GLT), which contains the polyphenols quercetin and ellagic acid, and regulates the absorption of dietary carbohydrate from the intestines, GLT can be (and is) given to patients at high risk of developing diabetes to curb blood sugar spikes after meals.2

Guava Healthy Recipes: Spicy Guava Salad

Ingredients:

• 2 to 4 medium-sized guavas
• Half teaspoon roasted cumin powder
• Half teaspoon red chili powder
• A pinch of Chaat masala
• A few sprigs of cilantro or coriander leaves, finely chopped
• Lemon juice to tast
• Salt to taste

Procedure:

1. Chop the guavas finely or into bite-sized pieces, depending on how you want it. Ensure that guavas are not too ripe or too raw.
2. Transfer the chopped guavas into a bowl.
3. Add the chaat masala, red chili powder, cumin powder, and salt.
4. Add finely chopped coriander leaves.
5. Squeeze lemon juice over it and give it all a good toss till everything is mixed well.
6. Serve immediately.

(Source: Sify Bawarchi)

Guava Fun Fact

Guava can be almost invasive if allowed to grow at will, reaching heights of 30 feet. On some South Pacific Islands, it's illegal to plant new trees just for this reason. Guava trees can produce fruit twice a season in areas where the climate is right, and can live for around 40 years. Beautiful, edible flowers precipitating the fruit have myriad, tall stamens with tiny pistils at the ends, resembling exploding fireworks.

Summary

Guava may not be the most popular fruit in America, but more consumers are now becoming aware of the flavor and uses this interesting little fruit offers. Guava contains nutrients that help curb all kinds of illnesses, including cancer and diabetes. Its vitamin A content is five times that of an orange, and it also has stellar amounts of protein, fiber, and folate, and possibly more vitamin C than any other fruit. Antioxidants and flavonoids also are in abundance in guavas. But it's what this fruit means to tropical areas of the world that's important, deliciously adding to the nutrition needs of people who might otherwise be lacking.

If you've never eaten a guava, pick up a few the next time you hit the local farmer's market. You might find them to be a fresh new addition to your fruit repertoire.

Other sources:

• http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1927/2
• http://www.hort.purdue.edu/newcrop/morton/guava.html
• http://www.nutrition-and-you.com/guava.html
• http://www.thequeenguava.com/index_en.htm
• http://www.seriouseats.com/2010/07/should-you-toast-your-dried-chiles.html
• http://rgraf.hubpages.com/hub/Guava-Facts
• http://abouquetfrommendel.wordpress.com/2012/05/22/best-kept-secrets-of-your-neighbors-yard-part-2-guava-flowers/
• http://www.fao.org/WAIRdocs/x5425e/x5425e04.htm

 

References:

• 1 http://www.ncbi.nlm.nih.gov/pubmed/6660217, Hypoglycemic effect of guava juice in mice and human subjects, Sept. 2012
• 2 http://www.ncbi.nlm.nih.gov/pubmed/22566187, Evaluation of Food-drug Interaction of Guava Leaf Tea, Sept. 2012

http://foodfacts.mercola.com/guava.html

Celery: A Potent Cancer Fighter

Danica Collins 

Did You Know…

   this seemingly mild vegetable is a fierce cancer fighter?

Celery was first recognized for its medicinal properties in the 9th century, well before it became a food source during the Middle Ages. Like many plants used by ancient herbalists, it fell out of favor with the rise of industrialized medicine. If celery isn’t already on your shopping list, recent findings, especially concerning its anti-cancer effects, offer compelling reasons to add it.

Don’t let the watery taste of this humble vegetable fool you. Two new studies show celery (Apium graveolens) is packed with compounds that kill pancreatic cancer cells. And as you’ve probably already heard, pancreatic cancer is one of the deadliest of all cancer types.

500% Increase in Cancer Cell Destruction

The stalks, leaves, and seed of the celery plant are potent sources of bioactive flavonoids—including apigenin and luteolin, two substances shown in laboratory studies to generate a 500 percent increase in the self-destruction rate of pancreatic cancer cells.

Pancreatic is the fourth most deadly cancer—only 6% of those it strikes survive 5 years. Not only is it an extremely aggressive type of cancer, but it is also typically diagnosed at more advanced stages as there are few early symptoms. Strong scientific evidence indicates that the flavonoids found in celery combat pancreatic cancer in a number of ways.

Apigenin in particular can…

• Inhibit glucose uptake
• Set off apoptosis (cause cancer cells to kill themselves)
• Shatter the cancer cell cycle

Flavonoids Are Crucial to Cancer Prevention

A developing body of research shows flavonoids are a crucial aspect of any cancer-prevention strategy. According to Dr. Elvira de Mejia, a professor of food chemistry and food toxicology at the University of Illinois, exposure to bioactive flavonoids like those found in celery and some other vegetables reduces your risk of cancer.

Caution must be used when combining flavonoids with chemotherapy, however. “Flavonoids and chemotherapeutic drugs may compete with each other when they’re introduced at the same time,” said study co-author Jordee Johnson, Ph.D.

That’s because flavonoids can act as antioxidants, and one way chemotherapeutic drugs kill cells is through pro-oxidant activity. “Our study indicated that taking [flavonoids] on the same day as chemotherapeutic drugs may negate the effects of those drugs,” Johnson said.

An Alternative to Chemotherapy? Flavonoids Fight at Least 6 Kinds of Cancer

For those with slow-growing prostate or other cancers, who are looking to forgo chemotherapy altogether, flavonoids may be a valuable option. A separate study published in the journal Hormones and Cancer found that apigenan, one of the flavonoids found in high concentrations in celery, slowed the progression of breast cancer tumors in mice. Other laboratory research suggests that apigenan and other flavonoids inhibit the growth of a multitude of cancers, such as…

• Thyroid
• Lung
• Ovarian
• Colon

Apigenan may also be valuable for fighting off leukemia.

Why Celery Should Be a Dietary Staple

Celery’s health-enhancing powers go beyond fighting cancer. This formidable vegetable has range of benefits, from alleviating gout to preventing cardiovascular disease to reducing your risk of diabetes. Along with flavonoids, celery provides hefty doses of…

• Vitamin K
• Folate
• Vitamin A
• Potassium
• Vitamin C
• Molybdenum

It is also loaded with 3-n-butylphthalide, a unique compound shown to enhance cognitive function.

Experts recommend choosing celery with crisp… compact… and relatively light stalks. The color of the leaves can vary from pale to bright green, but avoid any yellowing or black patches. To retain firmness, store in a container or plastic bag in your refrigerator until you’re ready to use it. And for super concentrated celery nutrition, consider juicing it, perhaps in combination with other complementary veggies such as cucumber, kale, and ginger root.

 

Further Related Reading:

• Reduce Memory Loss with Luteolin Found In Celery
• Fact or Myth: Can the Health Benefits of Wine Protect Againts Sunburn’s Harmful Effects?
• Health Benefits from Tea – Who Wins Caffeinated or Decaffeinated Teas?

http://undergroundhealthreporter.com/celery-a-potent-cancer-fighter

Foods That Help Stop Seasonal Allergies

May 28, 2013

 

Seasonal allergies got you sniffling and sneezing? An antihistamine pill would help for a while (though some leave you feeling foggy-brained), but there’s an even better solution that doesn’t involve taking pills. Instead of heading to your medicine cabinet, head into your kitchen—because certain foods have natural antihistamine effects, a top naturopathic doctor says. Incorporating these foods into your daily diet can help you feel well all through the allergy season, without grogginess or other unwanted side effects.

 

Why these foods help: When a seasonal allergen enters your body through your eyes, nose or mouth, it upsets the normal routine of cells located in the nasal passages, sinuses, throat and the clear covering of the eyes. In response, those cells release the substance histamine, which triggers the itching, sniffling, sneezing, tearing and other annoying symptoms.

 

Similar to the way that antihistamine medicines reduce the cells’ histamine reaction to allergens, compounds called flavonoids also have antihistamine properties—and you can easily get these flavonoids from your diet, said Peter J. D’Adamo, ND, best-selling author of Eat Right 4 Your Type and Allergies: Fight Them with the Blood Type Diet.

 

ALLERGY-FIGHTING FLAVONOIDS

 

Incorporating the following foods into your daily diet can help reduce or eliminate your need for antihistamine medication. For maximum effect, do this year-round, or at least begin two months before your symptoms typically flare up, Dr. D’Adamo recommended.

 

Aim for two or more servings per day from each of the following categories. You’re focusing on foods that are rich in…

 

Anthocyanins. These flavonoids give dark purple and red foods their characteristic hue. Not only do they act as natural antihistamines, they also have anti-inflammatory properties. “This means that anthocyanin-rich foods help reduce swelling in sinuses and nasal passages and relieve the congestion that leads to headaches and trouble sleeping,” said Dr. D’Adamo. Good sources include black beans, blackberries, black currants, blood oranges, blueberries, eggplant, elderberries, red cabbage, red leaf lettuce and red onion.

 

Carotenoids. Among the most widespread groups of naturally occurring pigments, carotenoids are largely responsible for the red, orange and yellow color of various vegetables and fruits, though they also are found in many dark green vegetables and in other foods as well. A study from the Institute of Epidemiology in Germany found that people with high blood levels of carotenoids, reflecting a diet rich in these flavonoids, were at lower risk for allergic rhinitis. To get more carotenoids into your diet, eat apricots, carrots, collard greens, eggs (the yolks contain carotenoids), kale, salmon, spinach, squash, sweet potatoes and tomatoes. Try seasoning foods with cayenne pepper and chili pepper, too, since these spices also provide carotenoids.

 

Quercetin. A yellowish flavonoid food pigment, quercetin appears to help prevent immune cells from releasing histamine. Good sources include apples, broccoli, capers, citrus fruits, olive oil, onions, parsley, raspberries, red wine and sage.

 

Also helpful: Green tea. “The particular flavonoids in green tea tend to stabilize cells in the body responsible for the release of histamine. In addition, green tea contains theanine, an amino acid that has been shown to block histamine release,” Dr. D’Adamo said. Green tea is better at fighting allergies than black or oolong tea because it is less processed and thus retains more of its healthful properties, he added. Drink a cup or more of green tea daily for further relief from aggravating seasonal allergies.

 

Source: Peter J. D’Adamo, ND, director, University of Bridgeport Center of Excellence in Generative Medicine, and distinguished professor of clinical sciences, University of Bridgeport College of Naturopathic Medicine, Bridgeport, Connecticut. He also is the founder of D'Adamo Personalized Nutrition in Wilton, Connecticut, and author of numerous books, including the international best-seller Eat Right 4 Your Type (Putnam) and Allergies: Fight Them with the Blood Type Diet (Berkley). www.DAdamo.com

http://www.bottomlinepublications.com/content/article/diet-a-exercise/foods-that-help-stop-seasonal-allergies

The Anti-Allergy Diet

The Anti-Allergy Diet: Foods And Supplements To Alleviate Seasonal Allergies

 

Dr. Isaac Eliaz | May 14, 2013

 

It’s spring, the time of year that can mean misery for millions of allergy sufferers. As pollen counts rise, the “season of renewal” renews only a long list of uncomfortable symptoms. Adding to the unhappiness, chronic allergies to airborne irritants like pollen and dust can lead to serious sinus infections. Those sinus problems can not only be extremely painful, but dangerous, because they hide so close to the brain.

Sensitivities

In a recent article about food allergies and sensitivities, I discussed how certain sensitivities to foods can cause symptoms similar to seasonal allergies: upper respiratory problems, headaches, brain fog and lethargy. Indeed, the links between digestive imbalances and allergic symptoms have been clearly outlined in the emerging field of gut-immune research.

An unhealthy digestive system, caused by a diet of inflammation-inducing foods, exposure to toxins and other factors that deeply affect immunity, can lead to specific immune imbalances. Those, in turn, can cause a number of allergy discomforts. Immunity and digestive health are very closely linked. While researchers have nicknamed the digestive tract “the second brain” because of its vast neurological activity, they also may start referring to it as “the other immune system.” Much of our immunity is produced and active in the digestive tract.

So it makes sense that the first place we look to address seasonal allergies is our digestive system.

And with the right foods and supplements, we can do just that. Research shows that a number of nutrient-dense foods can help regulate immunity, control chronic inflammation, reduce hyper-reactivity and soothe irritated mucosal tissues to help relieve allergies and restore balance to the system as a whole.

Flavonoid Foods

Flavonoids are powerful phytonutrients (plant chemicals) that offer a number of important immune benefits, particularly against allergies but also against cancer, viruses and other assaults against health. Quercetin is perhaps the most important flavonoid for allergies. Quercetin has been shown to help control and regulate the release of histamine, a primary chemical produced by the body during allergic reactions.

Some of the top foods containing quercetin include:

• Red onion
• Watercress
• Dill
• Kale
• Apples
• Berries
• Red wine
• Capers

Mushrooms

Mushrooms are some of the most remarkable therapeutic foods shown to offer support against allergies. Both culinary mushrooms such as crimini, as well as medicinal mushrooms, are rich sources of phytonutrients, including selenium and vitamin D, which support immunity, fight inflammation and reduce allergy reactions. Furthermore, medicinal mushrooms such as reishi, maitake and many others help to modulate and train the immune system to function optimally, neither overreacting to potential allergens, nor underreacting to real pathological threats. For more information about how mushrooms can benefit immunity, download a copy of my free immune wellness guide here.

Omega-3 Foods

A diet high in healthy omega-3 oils, from sources such as wild salmon, flax, hemp seed, grass-fed meat, sardines and other cold water fish, is shown to reduce risks of allergies. Omega-3 fatty acids have powerful anti-inflammatory properties as well as immune and cardiovascular benefits.

Leafy And Cruciferous Vegetables

Many people experience relief from allergies by following a comprehensive seasonal cleanse and detox program including a nutrient-dense, detoxifying diet. That’s in part because a seasonal cleanse eliminates  inflammation-inducing foods from the diet, helps heal the digestive system and restores balance to the immune system. Dark leafy greens such as collards, kale, dandelion, mustard, chard, parsley and cilantro are all excellent detoxifiers that reduce inflammation and offer antioxidant support. Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts and cabbage help reduce inflammation, detoxify the body and scavenge free radicals.

Vitamin C Foods

Vitamin C has long been respected as an essential vitamin with a number of critical health benefits, including immune support, powerful anti-inflammatory and antioxidant effects, and protection against allergic reactions, because of its antihistamine abilities. Foods high in vitamin C include:

• Strawberries
• Broccoli
• Brussels sprouts
• Papaya
• Peppers
• Citrus fruit

Foods High In Magnesium, Selenium And Zinc

Magnesium, selenium and zinc can offer long-term support against allergies by promoting healthy immune activity to combat allergic reactions, reduce inflammation and repair tissue.

Sunflower seeds and Brazil nuts are good sources of selenium and magnesium, while pumpkin seeds and dark chocolate are high in zinc.

If you choose to supplement with these minerals, be sure to choose food-based sources for optimal absorption.

Holistic Approaches

Other effective therapies include mind-body relaxation exercises like meditation and yoga, as well as acupuncture, which is shown to be effective against allergies such as hay fever. Rather than stocking up on prescription and over-the-counter drugs to suppress allergic reactions, we can address seasonal allergies with holistic approaches and treat some of the imbalances that lie at the root of these difficult problems. In the process, we also increase our overall health and vitality, allowing us to make the most of the beautiful spring and summer seasons.

 

http://easyhealthoptions.com/alternative-medicine/nutrition/the-anti-allergy-diet-foods-and-supplements-to-alleviate-seasonal-allergies/

Greater flavanone intake linked to lower stroke risk in women

Life Extension

February 24, 2012. The American Heart Association journal Stroke published the finding of an association between a higher intake of a class of flavonoids known as flavanones and a reduced risk of stroke in women. The study is among the first to evaluate the impact of flavonoid subclasses on stroke risk.

Aedín Cassidy, PhD and colleagues analyzed data from 69,622 participants in the Nurse's Health Study for the current investigation. Responses to dietary questionnaires completed every four years during the fourteen year follow-up period were used to quantify the intake of six main flavonoid subclasses, which included flavanones, anthocyanins, flavan-3-ols, flavonoid polymers, flavonols and flavones. Nine hundred forty-three ischemic strokes, 253 hemorrhagic strokes and 607 strokes of unknown origin occurred over follow-up.

Although no association was observed between the risk of stroke and total flavonoid intake, among individual flavonoids, women whose flavanone consumption was among the top 20 percent of participants had a 19 percent lower risk of ischemic stroke compared to those whose intake was among the lowest fifth. Flavanone consumption in the current study was primarily derived from oranges and grapefruit, and their juices.

"Studies have shown higher fruit, vegetable and specifically vitamin C intake is associated with reduced stroke risk," stated Dr Cassidy, who is a professor of nutrition at Norwich Medical School at the University of East Anglia in Norwich, England. "Flavonoids are thought to provide some of that protection through several mechanisms, including improved blood vessel function and an anti-inflammatory effect."

"Our findings suggest that bioactive compounds present in citrus may potentially be associated with a reduced risk of stroke," the authors conclude. "Further prospective studies are needed to confirm these associations together with further molecular mechanistic data on flavanones to inform and optimize the design of randomized trials of flavanone and citrus-based foods to potentially reduce ischemic stroke risk."

http://www.lef.org/whatshot/2012_02.htm#flavanone-stroke-women

Daily Ways to Prevent A Stroke By Eating White Fruits

No article date

Underground Health Reporter

We know you’ve heard the saying “an apple a day…” well that isn’t just an old wives tale it’s actually one of the few natural ways to prevent a stroke.
 
A recent study conducted by universities in the Netherlands and Maryland followed 20,000 adults over a period of 10 years. By tracking the participants, researchers were able to determine a link between the color of fruits and vegetables eaten and the connection to lowering risk of stroke.

The fruits specifically consumed were apples, bananas, and pears – they provided extra protection by lowering risk by 9% against a stroke incident.

White fleshed fruits are particular to a major category of fruits and vegetables that include: apples, pears, bananas, chicory, cucumbers, and cauliflower. These contain an unusually high amount of flavonoids like carotenoid, anthocyanidin, and quercetin.

Quercetin in this combination of antioxidants acts like an antihistamine and an anti-inflammatory agent, searching for free radicals and oxidized LDL. This reaction from the flavonoids reduces LDL cholesterol.

Once LDL “bad” cholesterol has become oxidized LDL, it produces inflammation in arteries that are part of your vital organ blood supply, and can increase your risk of having a stroke or even a heart attack.

Additional research is needed to find out why white fruit flesh was important, but the findings show that people with a high intake of pears, bananas, apples, or cauliflower reduce their risk of stroke by as much as 52%.

Dr. Linda Oude Griep from Wageningen University in the Netherlands said, “Eating one apple a day is an easy way to increase white fruits and vegetable intake” and can contribute in one of the ways to prevent a stroke.

Source:  Daily Ways to Prevent A Stroke By Eating White Fruits

Green Tea Modulates Several Cardiovascular Risk Factors

November 2012

A double-blind, placebo-controlled trial published in June 2012 reports that green tea extract alters insulin resistance and cardiovascular risk factors in obese, hypertensive subjects. Green tea (Camellia sinensis) contains catechins with potent antioxidant and free-radical scavenging activity.

The subjects included 56 obese individuals with hypertension. The subjects received 379 mg of green tea extract or placebo daily for three months. The researchers assessed the subjects for key measures, including blood pressure, plasma lipid and glucose levels, creatinine levels for kidney function, and insulin levels and insulin resistance at the beginning of the study and again after three months of supplementation. The investigators also evaluated levels of the inflammatory markers tumor necrosis factor-alpha and C-reactive protein (CRP), as well as total antioxidant status.

The researchers found that, after three months of supplementation with green tea extract, both systolic and diastolic blood pressure significantly decreased compared to the placebo group. In addition, fasting serum glucose, insulin levels and insulin resistance also decreased in the green tea extract group compared to the placebo group.

The green tea extract group also had significantly lower levels of the inflammatory markers tumor necrosis factor-alpha and CRP and higher total antioxidant status. Furthermore, the researchers showed that the subjects in the green tea extract group had reductions in total and low-density lipoprotein (LDL) cholesterol and triglycerides, and increased high-density lipoprotein (HDL) cholesterol.

The study authors stated, “In conclusion, daily supplementation with 379 mg of green tea extract favorably influences blood pressure, insulin resistance, inflammation and oxidative stress, and lipid profile in patients with obesity-related hypertension.”

Reference:

Bogdanski P, et al. Nutr Res. 2012;6:421-7.

Source:  Green Tea Modulates Several Cardiovascular Risk Factors

The Link Between Lung Cancer and Flavonoids

No date of article

By and far, smoking is the biggest risk factor for lung cancer. In fact, up to 90 percent of the lung cancer cases in the U.S. can be attributed to smoking.¹

But what about the remaining cases of lung cancer—the ones that affect people who’ve never smoked? What factors influence that cancer development? Furthermore, not all smokers develop lung cancer. About 15 percent are spared this dreaded diagnosis. What is it that protects this extremely high-risk group?

According to recent research, the intake of flavonoids may be the answer.²

What Are Flavonoids?

By now, you’ve probably heard of antioxidants—nutrients that protect the body from molecules called free radicals, which alter the DNA of cells and permanently damage them, potentially leading to disease. Well, flavonoids are a huge group of antioxidant compounds, found primarily in fruits, vegetables and some beverages like tea and wine.

Flavonoids are further broken down into six main subclasses:

• Flavonols—The most well-known flavonol is quercetin, which is abundant in red wine, but also in berries, teas, broccoli and apples.
• Flavones—found primarily in the skin of citrus fruits.
• Flavanones—found in citrus fruits.
• Flavanols—Catechins are the most common flavanol. Tea and cocoa are excellent sources of catechins. Proanthocyanidins, another flavanol, are abundant in berries, red grapes and red wine.
• Anthocyanidins—found in blue and red produce, like berries and red grapes, as well as red wine.
• Isoflavones—most abundant in soy and other legumes.

As a whole, research has shown that flavonoids can be powerful disease fighters and preventers, thanks to their anti-inflammatory, anti-mutagenic and anti-proliferative properties.³ Some animal studies even indicate that dietary flavonoids exist in lung tissue, possibly playing a role in cancer prevention.⁴

Taking this into account, researchers in Montreal followed 2,486 male and female participants (1,061 lung cancer patients and 1,425 controls) between the ages of 35 and 75.

Researchers conducted interviews with all the participants to assess lifestyle behaviors (smoking, drinking, diet, etc.) and occupational history. Using a food frequency questionnaire, they also assessed dietary habits of all the participants—two years prior to lung cancer diagnosis in the cases, and two years prior to being interviewed for the controls.

After analyzing the data they collected, researchers found that total flavonoid intake was not associated with lung cancer risk. The results were similar, regardless of sex or smoking level.

However, they did link low flavonoid intake from foods, but not from beverages, with a higher risk of lung cancer overall—specifically squamous cell carcinoma.

While the researchers did not find statistically significant evidence of positive flavonoid effect based on how much someone smoked, there were reduced risks in moderate to heavy smokers were seen in those who fell into the middle quartiles for total flavonoids, flavanols and flavonols, as compared to light or nonsmokers.

Overall, the researchers concluded that, although smoking is the biggest risk factor for lung cancer, adding flavonoid-rich foods to your diet can offer an avenue for prevention and protection that otherwise would not be there.

Fabulous Flavonoids

Adding flavonoids to your diet is pretty easy. Simply increase your intake of all sorts of berries and other fruits, vegetables, legumes and dark chocolate (the highest percentage of cocoa with the fewest grams of sugar that you can find).

And even though the study did not find that flavonoid-rich beverages provided lung cancer protection, drinking tea (green in particular) and red wine offers many other health benefits, including significantly reduced risk of cardiovascular disease.^5-6 So it definitely doesn’t hurt to drink more green tea and enjoy a small glass of red wine a few nights a week.

If you prefer to take flavonoids in supplement form, there are several options available, including quercetin, citrus bioflavonoids and green tea extract.

References:

1. Centers for Disease Control and Prevention. www.cdc.gov/cancer/lung/basic_info/risk_factors.htm#2.
2. Christenson KY, et al. Nutr Cancer. 2012 Oct;64(7):964-74.
3. Ross JA and Kasum CM. Annu Rev Nutr. 2002;22:19-34.
4. de Boer VC, et al. J Nutr. 2005 Jul;135(7):1718-25.
5. Peterson JJ, et al. Nutr Rev. 2012 Sep;70(9):491-508.
6. McCullough ML, et al. Am J Clin Nutr. 2012 Feb;95(2):454-64.

Source:  The Link Between Lung Cancer and Flavonoids

The Link Between Lung Cancer and Flavonoids

-No article date -

By and far, smoking is the biggest risk factor for lung cancer. In fact, up to 90 percent of the lung cancer cases in the U.S. can be attributed to smoking.¹

But what about the remaining cases of lung cancer—the ones that affect people who’ve never smoked? What factors influence that cancer development? Furthermore, not all smokers develop lung cancer. About 15 percent are spared this dreaded diagnosis. What is it that protects this extremely high-risk group?

According to recent research, the intake of flavonoids may be the answer.²

What Are Flavonoids?

By now, you’ve probably heard of antioxidants—nutrients that protect the body from molecules called free radicals, which alter the DNA of cells and permanently damage them, potentially leading to disease. Well, flavonoids are a huge group of antioxidant compounds, found primarily in fruits, vegetables and some beverages like tea and wine.

Flavonoids are further broken down into six main subclasses:

• Flavonols—The most well-known flavonol is quercetin, which is abundant in red wine, but also in berries, teas, broccoli and apples.
• Flavones—found primarily in the skin of citrus fruits.
• Flavanones—found in citrus fruits.
• Flavanols—Catechins are the most common flavanol. Tea and cocoa are excellent sources of catechins. Proanthocyanidins, another flavanol, are abundant in berries, red grapes and red wine.
• Anthocyanidins—found in blue and red produce, like berries and red grapes, as well as red wine.
• Isoflavones—most abundant in soy and other legumes.

As a whole, research has shown that flavonoids can be powerful disease fighters and preventers, thanks to their anti-inflammatory, anti-mutagenic and anti-proliferative properties.³ Some animal studies even indicate that dietary flavonoids exist in lung tissue, possibly playing a role in cancer prevention.⁴

Taking this into account, researchers in Montreal followed 2,486 male and female participants (1,061 lung cancer patients and 1,425 controls) between the ages of 35 and 75.

Researchers conducted interviews with all the participants to assess lifestyle behaviors (smoking, drinking, diet, etc.) and occupational history. Using a food frequency questionnaire, they also assessed dietary habits of all the participants—two years prior to lung cancer diagnosis in the cases, and two years prior to being interviewed for the controls.

After analyzing the data they collected, researchers found that total flavonoid intake was not associated with lung cancer risk. The results were similar, regardless of sex or smoking level.

However, they did link low flavonoid intake from foods, but not from beverages, with a higher risk of lung cancer overall—specifically squamous cell carcinoma.

While the researchers did not find statistically significant evidence of positive flavonoid effect based on how much someone smoked, there were reduced risks in moderate to heavy smokers were seen in those who fell into the middle quartiles for total flavonoids, flavanols and flavonols, as compared to light or nonsmokers.

Overall, the researchers concluded that, although smoking is the biggest risk factor for lung cancer, adding flavonoid-rich foods to your diet can offer an avenue for prevention and protection that otherwise would not be there.

Fabulous Flavonoids

Adding flavonoids to your diet is pretty easy. Simply increase your intake of all sorts of berries and other fruits, vegetables, legumes and dark chocolate (the highest percentage of cocoa with the fewest grams of sugar that you can find).

And even though the study did not find that flavonoid-rich beverages provided lung cancer protection, drinking tea (green in particular) and red wine offers many other health benefits, including significantly reduced risk of cardiovascular disease.^5-6 So it definitely doesn’t hurt to drink more green tea and enjoy a small glass of red wine a few nights a week.

If you prefer to take flavonoids in supplement form, there are several options available, including quercetin, citrus bioflavonoids and green tea extract.

References:

1. Centers for Disease Control and Prevention. www.cdc.gov/cancer/lung/basic_info/risk_factors.htm#2.
2. Christenson KY, et al. Nutr Cancer. 2012 Oct;64(7):964-74.
3. Ross JA and Kasum CM. Annu Rev Nutr. 2002;22:19-34.
4. de Boer VC, et al. J Nutr. 2005 Jul;135(7):1718-25.
5. Peterson JJ, et al. Nutr Rev. 2012 Sep;70(9):491-508.
6. McCullough ML, et al. Am J Clin Nutr. 2012 Feb;95(2):454-64.

http://www.wholehealthinsider.com/antioxidants/the-link-between-cancer-and-flavonoids/

Purple Potatoes Offer Powerful Cancer Prevention

Danica Collins

Did you know…

a “Hot” potato prized in Ancient Peru may be key to curing cancer?

In the 16th century, the Inca people ruled most of South America from their mountain capital in Cusco, Peru. To manage this vast territory, the Incan empire cultivated fighting skills, endurance, and strength. “Clearly, they benefited from good nutrition,” said Manuel Villacorta, award-winning dietitian and spokesperson for the Academy of Nutrition and Dietetics and founder of Eating Free.
Now, according to the most recent laboratory research, a prized Inca food—purple potatoes—may be essential to curing cancer.

Four Times the Antioxidant Potential

Potatoes were the building blocks of the Inca diet—and Peru is home to more than 3,000 varieties! The royal-hued purple potato, however, is the undisputed king of them all. The popular and highly regarded Dr. Mehmet Oz claims that in ancient Peru, purple potatoes nutrition were reserved for royalty. And USDA measurements show that these dark potatoes have 4 times more antioxidant potential than the average potato.

Purple potatoes nutrition score as highly on the antioxidant scale as well-known powerhouse foods like kale and spinach. Purple potatoes are also a great source of:

• Complex carbohydrates
• Potassium
• Vitamin C
• Folic acid
• Iron

But perhaps the most important nutritional compound in purple potatoes one you’ve never heard about: flaminoids.

Cancer Fighters Extraordinaire

The substance responsible for the rich purple color of the potatoes—as well as some other foods of that same color—belong to a family of natural chemicals called flaminoids. And flaminoids have powerful anti-cancer effects.

Soyoung Lim, a Kansas State University researcher, is convinced that purple foods—and specifically purple potatoes nutrition —can fight cancer. He says that flaminoids and related compounds are associated with a reduced cancer risk, “anti-cancer ability of the purple sweet potato has not been well investigated.”

Lim is working to change that. Preliminary results indicate that darker the pigment of a potato, the higher the amount of anti-cancer compounds it contains. Aside from fighting cancer, flaminoids also:

• Protect the heart
• Stimulate the immune system
• Prevent age-related memory loss

Just How “Good” Can a Purple Potato Be? 

Worried that purple potatoes are another one of those “good for you, but taste just awful” foods? Don’t be! “These potatoes are delicious,”raves Manuel Villacorta. This nutritionally dense superfood is starting to crop up in North American supermarkets; so if you spy one, don’t hesitate out of fear for your taste buds. 

 Thousands of varieties of purple potatoes are now grown in the U.S., so they are available year-round, but less widely from January through April.

Further Related Reading:

• Go Ahead Have Another French Fry…The New Health Benefits of Potatoes
• Yerba Mate Benefits Causes Cancer Cells To Self Destruct
• Project Decolonization: How the Native American Diet Can Reverse Heart Disease

http://undergroundhealthreporter.com/purple-potatoes-nutrition

Gingko - The Herb for Clear Arteries

The Herb for Clear Arteries
November 27, 2012

When we think about clogged arteries, we generally think about arteries near the heart (coronary arteries).

 

But leg arteries (peripheral arteries) can also get blocked, triggering peripheral artery disease (PAD). PAD can cause ongoing leg cramps (especially while moving around) and leg numbness. The problem can lead to surgery—to increase blood flow or even to amputate.

 

Of course, healthy habits such as eating well, exercising and not smoking all can help prevent PAD, but eight to 12 million Americans already struggle with the disease, so clearly many of us could use some extra help preventing it.

 

That’s why I was encouraged when I read that researchers have found that one of the all-time best-selling herbs may be an easy, inexpensive, natural way to prevent this painful problem.

 

GET A LEG UP

 

What’s the herb in question? It’s the well-known ginkgo biloba. Researchers wanted to see whether it would stave off a variety of health problems, including dementia, heart attack, stroke, chest pain and what they classified as a clinical diagnosis of a PAD “event” (any severe problem related to PAD that would bring a patient to the hospital for surgical therapy or angioplasty). Lewis Kuller, MD, DrPH, the study’s lead author, told me more about the analysis.

 

The subjects were split into two groups, with one group receiving a supplement containing 120 milligrams (mg) of ginkgo biloba extract twice a day and the other receiving a placebo. (Those who were taking medications for any cardiovascular health problems continued taking them.) Over the course of the study (a median time frame of six years), the herb showed no tangible benefit in terms of preventing dementia—nor did it significantly prevent heart attack, stroke or chest pain.

 

But there was one finding that caught the researchers’ attention. During the study period, 35 patients had a PAD event. The researchers noticed that among those 35 people, 23 were in the placebo group and only 12 were in the ginkgo biloba group—so those who took the extract turned out to be only about half as likely to have a PAD event. In other words, the ginkgo biloba might have helped prevent PAD.

 

Granted, this finding is based on a small number of people. And the researchers don’t know for sure whether patients had had PAD events that met their criteria before the study began, because they didn’t have access to prior medical records. But the result is what scientists call “a statistically significant” difference. In other words, it’s a finding that shouldn’t be ignored, said Dr. Kuller, and one that should be further studied.

 

OPENING UP BLOOD VESSELS

 

Dr. Kuller suggested that ginkgo biloba’s blood-thinning and vessel-dilating properties—stemming from flavonoid antioxidants—may be what made a critical difference.

 

But if the supplement is so good at opening up blood vessels and thinning blood, then how come it didn’t appear to help prevent other cardiovascular problems—beyond just PAD? Dr. Kuller isn’t sure but hopes that new research will answer that question.

 

Of course, there are foods that are rich in flavonoids, including many fruits and vegetables and even red wine and dark chocolate. But amounts and types of flavonoids in foods vary widely—so, Dr. Kuller said, a ginkgo biloba supplement is the only way, for now, to duplicate what was received by the people in the study.

 

PREVENT PAD

 

If you are at high risk for PAD (risk factors include a family history of PAD, heart disease or stroke…being sedentary…smoking…diabetes…obesity…high blood pressure…high cholesterol…being over the age of 50 and being African American) talk to your doctor about taking a ginkgo biloba supplement—you might mention Dr. Kuller’s study.

 

While taking ginkgo biloba, any healthy person may experience persistent or temporary side effects, including upset stomach, headaches and dizziness, although these tend to be mild. (The higher the dose, the greater the likelihood of side effects.) However people taking certain drugs—including blood thinners and antidepressants—may suffer serious drug interactions (such as bleeding or serotonin syndrome, which can be fatal) while using ginkgo biloba, and pregnant women should also avoid it. If you’re taking an anticonvulsant, ginkgo biloba may make the drug less effective. So, again, talk to your doctor about all of your medications (and other supplements that you take) if you want to try it. Study subjects took 240 mg total per day, split into two doses, but ask your doctor about the best dosage for you.

 

Source: Lewis H. Kuller, MD, DrPH, professor of public health, department of epidemiology, University of Pittsburgh.

http://www.bottomlinepublications.com/content/article/health-a-healing/the-herb-for-clear-arteries?

The Antioxidant Power Of Raw Cacao ...

Dr. Mark Wiley | Nov 21, 2012 | Comments 1

The ‘Bittersweet’ Antioxidant Power Of Raw Cacao

Here are some things you may have heard about chocolate. Chocolate makes you fat. Chocolate causes acne. Chocolate spikes blood sugar. Chocolate is addictive. Chocolate is healthy; it contains milk. Chocolate is bad for you; it contains sugar and fat.

Well, some of these are true and some are not. The main thing with chocolate is to enjoy the right kind to reap the positive benefits.

Cardiovascular Benefits

Dozens and dozens of studies have touted the many health benefits of chocolate. An Internet search pulls up research in prestigious journal like the Archives of Internal Medicine, Nutrition & Metabolism, Neurology and others. These experiments highlight benefits for stroke prevention, post-stroke recovery, cardiovascular health, cholesterol improvement, immune regulation and mood enhancement. But what do these studies really mean? Can you really just safely eat loads of chocolate? And which chocolate is the best for health? Let’s look more closely.

In 2008, The American Journal of Clinical Nutrition ran a study concluding: “The acute ingestion of both solid dark chocolate and liquid cocoa improved endothelial function and lowered blood pressure in overweight adults. Sugar content may attenuate these effects, and sugar-free preparations may augment them.”

The journal Neurology published the findings of a Swedish study on the cardiovascular effects of chocolate on men. Specifically, researchers at the Karolinka Institute in Stockholm spent a decade following some 37,000 men between the ages of 45 and 79. They found that those men who consumed roughly 2.2 ounces of chocolate per week showed a 17 percent lower risk of stroke over those 10 years. This 2.2-ounce consumption was the high end of the spectrum. Researchers then combined this data with other studies and conducted a meta-analysis. That demonstrated that both men and women who ate the most chocolate during the study periods reduced their risk of stroke by 19 percent compared to those who consumed the least amounts of chocolate.

All Hail Cacao

What the Swedish study and other research into the health benefits of chocolate find is that the wonderful healing power of chocolate is actually contained in the cacao, or cocoa, component of this food. Though both terms are interchangeable, cacao generally refers to the raw bean from which chocolate powder, or cocoa, is derived. When mixed with other ingredients, it becomes chocolate.

This is important: Studies indicate that the higher the cacao percentage contained within a given piece or bar of chocolate, the greater its healing benefits. For certain, the milk version of chocolate (i.e., milk chocolate) is less healthful. In fact, the milk in conventional chocolate is a source of fat and cholesterol and may block the beneficial actions of the food’s flavonoids (healthy phytonutrients).

It’s In The Flavanoids

Raw cacao, the most natural state of “chocolate,” is chock-full of flavonoids. Cooking and alkalizing processes used in the chocolate-manufacturing process reduce the effects of flavonoids and can blunt their antioxidant ability to help protect cells from oxidative damage.

As such, consuming raw cacao or chocolate that is more than 50 percent cacao (dark) chocolate is your best bet for deriving health benefits.

Flavonoids known as epicatechin are found in high concentration in raw cacao. Dark chocolate is the second richest source of this nutrient, yet milk chocolate contains only a small amount. This antioxidant is correlated with cacao’s ability to reduce blood pressure, thin blood, prevent blood clotting, improve arterial function, mimic insulin actions, improve mood and increase HDL (good) cholesterol. All of these characteristics help reduce the risk of heart attack and stroke.

Best Choices

In light of the studies on chocolate, it is clear that cacao significantly improves health and may prevent chronic problems. Just make sure you stick to raw cacao or dark chocolate.

While we all know that eating too much chocolate can add to a weight problem (especially if you indulge in confections infused with sugar and milk), moderation and eating the proper type of chocolate are key.

I like raw cacao, so I buy it in bulk and add it to warmed almond milk and stevia to make hot cocoa. I also purchase several different bars of chocolate online from GnosisChocolate.com. All of the bars, which are certified USDA Organic, contain raw cacao. Many of them also contain chaga, ginger and other healthy herbs and ingredients. The JEM brand of chocolate is another favorite. JEM also has many flavors and identifies bars by their cacao percentage — the higher the percentage, the greater the health effects.

http://easyhealthoptions.com/general-health/the-bittersweet-antioxidant-power-of-raw-cacao/

Acai—Is It a Better Berry?

 

April 1, 2010

For the last few years, everywhere you turn, you see products containing the acai (ah-SIGH-ee) berry, a fruit harvested from a type of palm tree common in the rainforests of Brazil. It’s in supplement form…in juices… smoothies…soft drinks…and even ice cream. This purple berry, slightly larger than a blueberry, is an antioxidant powerhouse.

Products with acai berry claim to promote weight loss, increase energy, reduce cholesterol, lessen the effects of aging and more.

What many people want to know: Is the acai berry more healthful than other berries? And what, exactly, can it do for you? Our editors asked Dr. Mark Stengler, founder and medical director of the Stengler Center for Integrative Medicine in Encinitas, California, what he thinks about the acai berry. Here’s what he had to say…

ABOUT THE BERRY

Acai berries spoil quickly and are best used right after picking. For this reason, they generally are available outside Brazil only as juice or in a powder, capsule or frozen pulp form, not as a fresh berry.

An acai berry’s antioxidant content is higher than that of other fruits, such as cranberries and blueberries. The berries’ powerful phytonutrients protect our cells from oxidative damage caused by free radicals. This is due in large part to a high level of anthocyanins, flavonoid pigments found in red, blue and purple fruits and vegetables, including raspberries, purple grapes and beets. Acai berries also may provide anticancer effects. A preliminary study at a University of Florida laboratory found that various strengths of acai berry extract killed leukemia cells, although this has not been shown in human studies.

IS IT WORTH IT?

While the acai berry has great antioxidant capabilities and anti-inflammatory effects, there isn’t enough of the berry in many of the products marketed in the US to produce these benefits. Much of the commercial processing that takes place dilutes the berry’s nutritional content. In addition, there are no reliable human studies on products that contain acai berry to substantiate manufacturers’ claims for weight loss, lowering cholesterol and preventing disease.

Acai berry is certainly not the only way to get antioxidants. They are costly. It can cost $35 for 32 ounces of organic acai juice. You can get antioxidants in a more cost-effective way by eating blueberries and/or raspberries. But acai berry is popular, and some people might buy it regardless of its price.

Source: Mark A. Stengler, NMD, is a naturopathic medical doctor and leading authority on the practice of alternative and integrated medicine. Dr. Stengler is author of the Health Revelations newsletter, author of The Natural Physician’s Healing Therapies (Bottom Line Books), founder and medical director of the Stengler Center for Integrative Medicine in Encinitas, California, and adjunct associate clinical professor at the National College of Natural Medicine in Portland, Oregon. http://MarkStengler.com

 

 

Listing Details

Publication                                 Bottom Line Natural Healing

Original publication date           April 1, 2010

 

 http://www.bottomlinepublications.com/content/article/diet-a-exercise/acaiis-it-a-better-berry

Eating berries may slow brain's decline

Thursday, April 26, 2012 - 15:32

by AFP

WASHINGTON: Women who eat plenty of blueberries and strawberries experience slower mental decline with age than women who consume fewer of the flavonoid-rich fruits, a US study said Thursday.

Based on a survey of more than 16,000 women who filled out regular questionnaires on their health habits from 1976 through 2001, the findings showed that those who ate the most berries delayed cognitive decline by up to 2.5 years.

Every two years from 1995 to 2001, researchers measured mental function in subjects over age 70, according to the study published in the Annals of Neurology.

"We provide the first epidemiologic evidence that berries may slow progression of cognitive decline in elderly women," said Elizabeth Devore, a doctor with Brigham and Women's Hospital and Harvard Medical School in Boston, Massachusetts.

"Our findings have significant public health implications as increasing berry intake is a fairly simple dietary modification to test cognition protection in older adults."

Devore added that the findings are of particular importance to the aging population, which is on the rise.

The number of Americans aged 65 and older grew 15 per cent from 2000 to 2010, according to the US Census.

Robert Graham, an internist at New York's Lenox Hill Hospital who was not involved with the study, said eating more berries is good idea for people of any age.

"Large epidemiological studies, such as this one, add to the basic science research that the antioxidant and anti-inflammatory properties of berries have a beneficial role in age-related cognitive decline," said Graham.

"I would advise all my patients, at any age, to eat more berries. Berries are an easy, nutritious and delicious way to preserve brain function."

Flavonoids are antioxidants that are found in berries, apples, citrus fruits, tea, red wine and onions, and previous research has shown they may reduce the risk of heart disease, diabetes and cancer.

"The current study demonstrates that women who consumed the most flavonoids, especially berries, had a slower cognitive decline over time than women with lower intakes," said Nancy Copperman, director of public health initiatives at North Shore-Long Island Jewish Health System in New York.

"Increasing our intakes of fruits and vegetables is one of the best ways to live a healthy life."

http://www.mmail.com.my/story/eating-berries-may-slow-brains-decline

Eating berries may slow brain's decline

Posted on 27 April 2012 - 03:50am

 

WASHINGTON (April 26, 2012): Women who eat plenty of blueberries and strawberries experience slower mental decline with age than women who consume fewer of the flavonoid-rich fruits, a US study said Thursday.

Based on a survey of more than 16,000 women who filled out regular questionnaires on their health habits from 1976 through 2001, the findings showed that those who ate the most berries delayed cognitive decline by up to 2.5 years.

Every two years from 1995 to 2001, researchers measured mental function in subjects over age 70, according to the study published in the Annals of Neurology.

"We provide the first epidemiologic evidence that berries may slow progression of cognitive decline in elderly women," said Elizabeth Devore, a doctor with Brigham and Women's Hospital and Harvard Medical School in Boston, Massachusetts.

"Our findings have significant public health implications as increasing berry intake is a fairly simple dietary modification to test cognition protection in older adults."

Devore added that the findings are of particular importance to the aging population, which is on the rise.

The number of Americans aged 65 and older grew 15 percent from 2000 to 2010, according to the US Census.

Robert Graham, an internist at New York's Lenox Hill Hospital who was not involved with the study, said eating more berries is good idea for people of any age.

"Large epidemiological studies, such as this one, add to the basic science research that the antioxidant and anti-inflammatory properties of berries have a beneficial role in age-related cognitive decline," said Graham.

"I would advise all my patients, at any age, to eat more berries. Berries are an easy, nutritious and delicious way to preserve brain function."

Flavonoids are antioxidants that are found in berries, apples, citrus fruits, tea, red wine and onions, and previous research has shown they may reduce the risk of heart disease, diabetes and cancer.

"The current study demonstrates that women who consumed the most flavonoids, especially berries, had a slower cognitive decline over time than women with lower intakes," said Nancy Copperman, director of public health initiatives at North Shore-Long Island Jewish Health System in New York.

"Increasing our intakes of fruits and vegetables is one of the best ways to live a healthy life." –AFP

http://www.thesundaily.my/news/361509

Why Women Need Berries, and Don't You Forget It

By Deborah Mitchell on April 27, 2012 - 6:01am for eMaxHealth

In 2000, there was a movie entitled “What Women Want,” but according to a new study from Brigham and Women’s Hospital and Harvard Medical School, what women need is berries, and lots of them. Apparently, berries can help put the brakes on cognitive decline among elderly women.

Berries contain brain boosters

You may like strawberries and blueberries for their juicy sweetness and the way they pop in your mouth when you bite into them, but researchers like them for another reason. These berries and others are excellent sources of phytonutrients called flavonoids, especially a subgroup called anthocyanidins, which are potent antioxidants and anti-inflammatory substances.

Although everyone could use a good dose of free-radical fighting antioxidants in their lives, various antioxidants have been found to be particularly helpful in different situations. In the case of anthocyanidins, previous investigations have shown they can improve cognitive functions.

Now a research team has reported that older women who eat lots of strawberries and blueberries can delay their cognitive decline by up to 2.5 years. This finding could have a significant impact on the aging population.

Under the guidance of the study’s leader, Dr. Elizabeth Devore, the team evaluated data collected from the Nurses Health Study, focusing on 16,010 who had had their cognitive function assessed between 1995 and 2001 at two-yearly intervals and who were at least 70 years old.

The authors reported that older women who consumed the most blueberries and strawberries had slower cognitive decline compared with women who ate the least. Devore noted that “We provide the first epidemiologic evidence that berries may slow progression of cognitive decline in elderly women.”

Although the researchers did account for multiple factors, they noted that others could have had an impact on their findings. For example, the women who ate more berries could have been more physically active than their peers.

More goodness from berries

Previous studies have uncovered health benefits associated with eating berries. For example:

• A Tufts University study team reported that the phytochemicals in berries may help prevent age-related interference with calcium homeostasis in the brain, and therefore help preserve brain health
• A recent Harvard study found that berry consumption could help reduce the risk of Parkinson’s disease in both men and women
• Two separate studies in California found that blueberry powder reduced breast cancer tumor size in mice by 60% to 75% compared with a control group and also reduced spread of the disease
• A Swedish study found that blueberries could help protect against intestinal disease such as colitis and colorectal cancer
• Strawberries could have a role in preventing esophageal cancer

It appears berries could play an important role in your health. Dr. Devore concluded that “Our findings have significant public health implications as increasing berry intake is a fairly simple dietary modification to test cognition protection in older adults.” That’s why women need berries, and don’t you forget it.

SOURCE:
Devore EE et al. Dietary intakes of berries and flavonoids in relation to cognitive decline. Annals of Neurology 2012 Apr 25. DOI:10.1002/ana.23594

Image: Wikimedia Commons

http://www.emaxhealth.com/1275/why-women-need-berries-and-dont-you-forget-it