The Best Summer Superfoods

Dr. Isaac Eliaz | Jul 19, 2013

Besides being delightfully delicious, colorful and refreshing, many types of berries are impressing researchers with their array of remarkable health benefits. Fresh berries as well as powders, extracts and frozen versions represent a prime example of what are being called “superfoods” because they contain high levels of specialized compounds, beyond the traditional vitamins and minerals in most whole foods. Called phytonutrients, these unique plant compounds are shown to provide a wealth of important benefits.

New Research On Blueberries And Strawberries

Researchers recently demonstrated the remarkable brain-protecting benefits offered by blueberries and strawberries, showing they help clear accumulated toxins in the brain. They were also shown to offer protection against radiation damage. These results add to the growing body of data demonstrating that berries, both common and exotic, can deliver powerful health benefits.

Phytonutrients are produced by plants for specific purposes, such as warding off fungal and bacterial infections, and protecting against other types of harmful exposures. Fortunately for us, these unique compounds provide numerous health benefits thanks to their multiple mechanisms of action.

Perhaps the most well-known benefits of many phytonutrients are their antioxidant activities. The free-radical scavenging abilities of many berries have been shown to effectively fight the oxidative damage that contributes to chronic illnesses such as cancer and heart disease. Different phytonutrients also give berries and other plants their vibrant colors — hence the common saying today: “Add more color to your diet.” Many of these compounds are in the flavonoid family, including anthocyanins, which give berries their distinctive colors. Many berries offer potent anti-inflammatory benefits, immune support, hormone balancing, cardiovascular benefits, anti-cancer actions and much more.

Variety, Color And Remarkable Benefits

An amazing variety of berries are currently available in the United States, including blackberry, red raspberry, cranberry, blueberry, black raspberry and strawberry. Because of the growing interest in berries — not just as food but in supplements and other products — other less common varieties are being increasingly cultivated. Boysenberries, Marion berries, pomegranate and black currant are gaining more attention — particularly pomegranate for its powerful antioxidant, anticancer and cardioprotective benefits.

In addition, there are a number of lesser-known berries that have been consumed for millennia in the traditional diets of tribal communities worldwide. More exotic berries such as goji, mangosteen, acai, maqui and sea buckthorn are commonly consumed in other parts of the world and are now available as extracts, dried berries and powders here in the United States.

The Amazing Maqui Berry

Maqui berry is native to the Patagonia region and has been used by the Mapuche people for a variety of ailments, including sore throat, diarrhea, ulcers, hemorrhoids, fever and tumors. According to tradition, the Mapuche warriors ate very little solid food and drank a fermented beverage made from the maqui berry several times per day. Their extraordinary stamina and strength is attributed to the consumption of this drink.

Laboratory analysis of the maqui berry shows it to contain the highest antioxidant value of any known berry, as measured by what is called an ORAC rating. Analysis shows that maqui’s high ORAC rating is due to the berry’s generous levels of phytochemicals called polyphenols and anthocyanins. There are similar accounts of increased energy and stamina and other health benefits from more unusual berries, such as the gogi berry from the Himalayas.

What Is ORAC?

Let’s take a moment to look at the ORAC scale. This scale was developed by food nutrition researchers at Tufts University’s Human Nutrition Research Center on Aging sponsored by the U.S. Department of Agriculture.

ORAC refers to “Oxygen Radical Absorbance Capacity.” This test, done in the laboratory, measures a food’s antioxidant ability and gauges the food’s ability to neutralize free radicals while reducing oxidative damage. It is recommended that you consume an ORAC equivalent of 3,000 ORAC per day. The average diet in the U.S. provides about 1,200 ORAC per day.

More recently, however, there has been controversy about the use of this scale; research shows that there are many mechanisms involved in the effects of plant compounds and the specific ORAC value may not be the best way to assess these benefits and effects. Nevertheless, ORAC still provides insight into a food’s ability to offer protective antioxidant benefits.

Another measurement for assessing the value of various plants is their flavonoid content.
Flavonoids are a large grouping of plant compounds; close to 4,000 different flavonoids have been identified thus far.

Anthocyanins are a type of flavonoid produced by the plant for protection. When we consume them, they protect tissues from inflammation and oxidative damage, helping to prevent heart disease, cancer and other inflammatory diseases. Remember, oxidative damage is caused by unstable molecules called free radicals that are missing an electron and so grab one from a nearby molecule. This triggers a chain of reactions that cause damage to cell membranes and DNA, contributing to accelerated aging and chronic disease.

Anthocyanins prevent oxidation of LDL (bad) cholesterol and strengthen blood vessel walls, protecting against cardiovascular disease and stroke. Red wine is also high in anthocyanins. For those who don’t drink alcohol, pomegranate juice and maqui juice contain higher levels, with blueberry juice not far behind. A word of caution, though, fruit juice is high in sugars and tends to spike blood sugar; so it’s much better to eat the whole fruit or add a powdered extract to a protein smoothie.

As scientists continue to explore the numerous mechanisms of action and health benefits offered by berries, these remarkable superfoods may top the list as some the most health-supporting, disease-fighting foods on the planet. Include a daily serving of a mixture of berries in your diet for optimal wellness.

http://easyhealthoptions.com/alternative-medicine/the-best-summer-superfoods/

Canned Peaches (and Food) Claimed to Be as Nutritious as Fresh -- Really?

Canned Peaches Claimed to Be as Nutritious as Fresh -- Really?

10 June 2013

Story at-a-glance

• In a comparison of canned peaches versus fresh, the canned peaches were found to have similar levels of nutrients as fresh, and in some cases were found to actually have higher levels
• Even though nutrient levels may be similar, cans typically contain the endocrine-disrupting chemical bisphenol-A (BPA) in their linings; consumption of canned goods is a major avoidable route of exposure to this dangerous chemical
• Canned foods also typically contain fewer antioxidants, enzymes and biophotons than fresh, and often have large amounts of processed salt, sugar, high fructose corn syrup or other additives added
• Ideally, strive to consume your food in the most natural form possible, which means fresh, not canned. Other options include fresh frozen, as well as mason jar preservation of seasonal produce

By Dr. Mercola

The fresh taste of in-season produce is arguably one of the purest pleasures in life there is. But the downside (and one of the key reasons why fresh produce is so widely appreciated) is that peak growing seasons are limited for many fruits and veggies to just a few months a year 

If you want a peach in December, and you live in the US, your options for finding a truly ripe peach are limited to imported varieties at the supermarket, which are often dry and tasteless, frozen or canned. But are canned peaches even remotely close to their fresh counterparts?

Are Canned Peaches Just as Nutritious as Fresh?

A new study published in the Journal of the Science of Food and Agriculture¹ found that not only do canned peaches have similar levels of nutrients as fresh, in some cases they may actually have more.  

How could this be? In some cases the canning process may make nutrients more readily available to your body (such as in the case with the lycopene in tomatoes, which increases when they are cooked). 

In a comparison of canned peaches versus fresh, the canned were found to have significantly higher levels of vitamin C, folate and antioxidants, higher but not statistically different levels of vitamin A, and lower, but not statistically different, levels of vitamin E, total phenolics and total carotenoids. The researchers concluded:²

“The nutritional content of canned peaches has been shown in this study to be comparable to that of fresh peaches. There were no statistically significant decreases in those nutritional parameters measured in this study between fresh freestone peaches and canned cling peaches.

Vitamins A and E along with total carotenoids decrease immediately upon processing, but appear to stabilize after the processing step, showing minimal additional changes upon storage for 3 months.

This study shows that canned peaches can provide comparable nutrient levels to the consumer as fresh peaches, meaning that consumers can enjoy peaches year round without worrying about loss of nutrients in their diet.”

A 2007 study similarly found comparable levels of vitamin A, vitamin E, minerals, vitamins and carotenoids in canned foods and their fresh counterparts.³ For those without access or the resources to buy fresh produce, this makes it sound as though canned is a perfect alternative, and perhaps it would be if not for several other factors that were not taken into account in this research…

Most Can Linings Contain Bisphenol-A (BPA)

BPA is commonly associated with the plastic products that contain it, but it’s also widely used in the lining of canned goods. BPA is an endocrine disrupter, which means it mimics or interferes with your body's hormones and "disrupts" the normal functioning of your endocrine system.

The glands of your endocrine system and the hormones they release are instrumental in regulating mood, growth and development, tissue function, metabolism, as well as sexual function and reproductive processes. 

Some of the greatest concern surrounds early-life, in utero exposure to BPA, which can lead to chromosomal errors in your developing fetus, causing spontaneous miscarriages and genetic damage. But evidence is also very strong showing these chemicals are influencing adults and children, too, and leading to decreased sperm quality, early puberty, stimulation of mammary gland development, disrupted reproductive cycles and ovarian dysfunction, cancer and heart disease, among numerous other health problems.
Eating canned goods could very well increase your BPA levels to alarming levels.  

According to one study, eating canned soup for five days increased study participants' urinary concentrations of BPA by more than 1,000% compared to eating freshly made soup.⁴

Those researchers believe canned goods may be an even more concerning source of exposure to BPA than plastics, which means eating canned goods could increase your risk of BPA-related health problems. In fact, avoiding canned goods as much as possible is one of my topmost recommendations for avoiding exposure to this ubiquitous chemical toxin.

The Canning Process is Detrimental to Antioxidants

The reason why canned food can be stored for years without spoiling is because of the canning process, which has been in use since the 1800s. When a food is canned, it is sealed into a container then heated at high temperatures to kill any organisms inside. This creates a sterile environment that will not go bad for an extremely long period of time.  

The problem with this method is that the heating process doesn’t only kill pathogenic organisms; it’s also detrimental to other beneficial compounds in the food, including antioxidants. As the Journal of the Science of Food and Agriculture⁵ authors noted, “Vitamins A and E along with total carotenoids decrease immediately upon processing.” 

This decrease means that your body is missing out on some of the healthiest aspects of produce if you choose to eat them canned as opposed to fresh. A raw, fresh peach, for example, has an ORAC score of 1,814 while a can of peaches in heavy syrup has an ORAC score of 436, meaning that more than 75 percent of the antioxidant activity is lost in the canning process.⁶ 

ORAC stands for Oxygen Radical Absorbance Capacity, and an ORAC unit or ORAC “score” is a standardized method of measuring the antioxidant capacity of different foods and supplements. The higher the ORAC score, the more effective a food will be at neutralizing free radicals. The fewer free radicals you have running amok within your body, the healthier you will generally be.

Canned Foods May Also Contain More Advanced Glycation End Products (AGEs)

When food is cooked at high temperatures (including when it is pasteurized or sterilized), it increases the formation of AGEs in your food. When you eat the food, it can transfer some of these AGEs into your body. AGEs build up in your body over time leading to oxidative stress, inflammation and an increased risk of heart disease, diabetes and kidney disease. While carbohydrates such as fruits and vegetables are relatively low in AGEs compared to other foods (such as meat products and fats), the canning process will generally increase the AGEs they contain compared to consuming the produce fresh.

Biophotons and Many Enzymes Are Missing in Canned Foods…

By and large, heating your food, especially at high temperatures, destroys naturally occurring enzymes. Enzymes are proteins -- catalysts to speed up and facilitate reactions in your body. Many biochemical reactions will not even occur without these enzymes (you have about 1,300 of them). So if all of your food is cooked, your body is going to be deficient in the specific enzymes it was designed over countless millennia to get from the diet in order to function properly. It will also be lacking biophotons. 

Living raw foods contain the biophoton light energy your body’s depends on. Every living organism emits biophotons. It is thought that the higher the level of light energy a cell emits, the greater its vitality and the potential for the transfer of that energy to the individual who consumes it. The more light a food is able to store, the more nutritious it is. Naturally grown fresh raw vegetables, for example, and sun-ripened fresh fruits, are rich in light energy. The capacity to store biophotons is therefore a measure of the quality of your food. 

The greater your store of light energy from healthy raw foods, the greater the power of your overall electromagnetic field, and consequently the more energy available for healing and maintenance of optimal health.

Salt, Syrup and Other Common Canned-Food Additives

Canning often changes the taste and texture of foods, which is why they often have copious amounts of processed salt, sugar and other additives, such as MSG, added to restore the lost flavor. Canned soup is notorious for its heavy salt content, but even seemingly simple items, like canned kidney beans, often contain large amounts of salt, high fructose corn syrup and other additives you’re better off avoiding. Consider that just one cup of canned peaches or pears can contain over 30 grams of sugar! So even if canned foods may be able to match the vitamin levels of fresh foods, there are many other considerations to keep in mind.

Fresh Is Virtually Always Preferable to Canned

Canned foods certainly have their place, especially in times when food would otherwise be scarce or impossible to preserve (such as for military personnel on the battle front). If you’re on a very tight budget, canned foods may also offer a way for you to inexpensively supplement your diet with fruits and veggies. 

Ideally, however, understand that it is important to consume your food in the most natural form possible, which means fresh, not canned. The next best options are frozen or freeze dried, as this will reduce or eliminate the BPA and common additive concerns associated with canned foods. Finally, if you choose to consume canned goods the following tips will help you to find the healthiest canned goods available:

1. Although it may not be practical, can your own. Understand that the term canning can also apply to glass Ball jars. This is especially beneficial if you ferment the food.
2. Choose organic, as these canned goods will at least be free of pesticides and genetically modified ingredients.
3. Avoid canned foods packed in syrup or sodium; look for canned goods that contain no additives, and if possible, find a local artisan who sources local seasonal fruits and vegetables using mason jars, as these will be free of the aforementioned problems and normally contain some probiotic cultures as well.

[-] Sources and References

• Journal of the Science of Food and Agriculture February 2013;93(3):593-603
• NPR May 23, 2013

• ¹ Journal of the Science of Food and Agriculture February 2013;93(3):593-603
• ² Journal of the Science of Food and Agriculture February 2013;93(3):593-603
• ³ Journal of the Science of Food and Agriculture May 2007, Volume 87, Issue 7, Pages 1185-1196
• ⁴ JAMA. 2011 Nov 23;306(20):2218-20.
• ⁵ Journal of the Science of Food and Agriculture February 2013;93(3):593-603
• ⁶ ORACValues.com

http://articles.mercola.com/sites/articles/archive/2013/06/10/eating-canned-foods.aspx?
 

Chaga - The Chinese Single This Out as the ...

... "King of Plants" — And Modern Science Calls it the
Most Powerful Antioxidant Yet Found

Newsletter #297
Lee Euler, Editor

It's nearly as hard as wood, resembles a lump of coal, and has the highest antioxidant value of any food on earth, as measured by the ORAC scale.

    The Japanese call it the "Diamond of the Forest"… the Siberians have bestowed on it the dual accolades of "Gift from God" and the "Mushroom of Immortality"… and the Chinese dub it the "King of Plants" (despite their centuries-long love affair with an amazing number of medicinal plants).

    Still, most Americans have never heard of it. In fact, many would associate it with the name of an infection called Chagas disease, not a source of "immortality"…keep reading for more. .

It's a Mushroom — Not a Disease!

    Actually, the chaga I'm talking about has nothing at all to do with Chagas disease, which is named for a Dr. Chagas and is caused by a nasty microbe.

    Chaga is a non-toxic, parasitic medicinal mushroom with anti-cancer properties. It grows in birch forests in harsh northern latitudes — the kinds of places we associate with freezing to death fast, not "immortality."

    In China, Siberia, Finland, Japan, and Poland, ancient and native peoples have long known about the benefits of chaga.

    Older Asians use it for healthy natural balance. It is thought to support the life force or life energy they call chi (also spelled qi and pronounced "chee"). They believe consuming this mushroom extends youthfulness, prolongs life, and enhances immunity.

    To get more scientific, chaga (Inonotus obliquus) is unusual among mushrooms. Instead of gills or caps, the chaga has pores. And inside, it's a brownish-yellow cork-like mass with beige veins. Its use has been documented in the oldest surviving official list of medicinal substances — the Chinese book Sennong Ben Cao Jing, which is 2300 years old.

    Call it folk medicine or traditional medicine if you will, but modern science suggests the ancients were on to an amazing secret.

    Isn't it time you got in on it too? Let's take a look. . .

 

A wealth of phytonutrients in one food

    Chaga's potency may be directly linked to the harshness of the climate it grows in. Some people believe its properties arise from the trees it grows on, mostly birch.

    Researchers have even inoculated sick trees with it, to make them healthy again. So what might it be able to do for you?

    Chaga is a dense powerhouse of 215 potent phytonutrients — including B vitamins, flavonoids, phenols, minerals, and enzymes. It contains one of the world's densest sources of pantothenic acid, and high amounts of riboflavin and niacin. Pantothenic acid is especially useful for supporting your adrenal glands and digestive organs.

    Chaga is also rich in a set of phenolic compounds called chromogenic complex. Don't let the term scare you. What you need to know is that it protects your tissues and skin. And it's only found in chaga.

    Looking for a great natural source of minerals? Chaga shines here too. It is especially high in copper, calcium, potassium, manganese, zinc, and iron.

     One of the biggest claims made for chaga is that it's rich in a special substance called superoxide dismutase (SOD), which is available from very few sources.

    SOD is a very potent enzyme that can stop oxidation in its tracks — especially the most dangerous type of free radical, called singlet oxygen, that causes rapid aging. (This is the same oxygen that makes nails rusty.)

     Your body can make its own SOD — but by about the age of 30 your own levels may drop substantially. (Learn more about SOD in Issue #92.)

    Chaga contains extremely high levels of SOD (about 10,000 to 20,000 active SOD units per gram). Generally, SOD taken by mouth is destroyed by stomach acid and the nutrient doesn't make it into the blood and tissues, but chaga's advocates believe the mushroom does deliver SOD to the body.

    Besides SOD, chaga is the richest known source of polysaccharides, botulin and betulinic acid — and delivers them in a whole-food, bioavailable form.

 

The Soviets declared chaga a national secret

    Nobel laureate Alexander Solzhenitzyn is credited with informing the West about the health benefits of chaga in his book The Cancer Ward — where his character in the novel took it and was cured.

    In the 1950s, chaga was endorsed by Moscow's Medical Academy of Science, and was widely used by their public. During these years, 1,200 of their most prominent scientists conducted more than 3,000 experiments involving 500,000 people to study the effects of adaptogens.

    An adaptogen is a substance that has the ability to reduce your body's negative response to stress. Many studies suggest that up to 80 percent of ALL diseases have a root link to stress. So adaptogens can be critical to your health.

     The findings from the Soviet research became a protected national secret for 40 years… one of the secrets behind the physical strength and power of people fortunate enough to get chaga, including cosmonauts and other members of the Soviet elite.

    Russia fed its elite athletes chaga. And they were famously dominant in international competitions for decades.

 

A secret of Chinese longevity

Chaga on a birch tree

    Chaga is a health food that can support your entire system.

      The ancient Chinese held that it was a longevity factor. That's why they consider it the most complete of all foods.

    In much of Siberia, Russia, and Eastern Europe it's considered an essential daily beverage, said to add years to lives of those who use it.

    Many Japanese and Koreans reportedly prefer chaga to tea and coffee, because of its cleansing and adaptogenic factors. Some people describe its flavor as between tea and coffee.

 

Protects against and kills cancer

    Chaga is a natural cancer fighter — possibly thanks to betulinic acid. It prevents cancer from developing, and kills cancer cells without collateral damage to your healthy cells.

    It is thought to work by indirectly activating various immune responses to cancer in your body that help kill cancer cells.

Inonotus obliquus
Scientific classification
Kingdom:	Fungi
Division:	Basidiomycota
Class:	Agaricomycetes
Order:	Hymenochaetales
Family:	Hymenochaetaceae
Genus:	Inonotus
Species:	I. obliquus

     Chaga is also rich in beta glucans, which help support your immune system. Beta glucans allow your immune cells to identify cancer cells and deformed cells as "non-self".¹ This enables the immune cells to go on the attack against them. Under normal circumstances, cancer cells are coated with a protein that masks them to immune cells, so the immune system has trouble identifying them.

    Chaga is known to help protect against prostate, breast, ovarian, cervical, lung, stomach, spleen, brain and thymus cancers… and also leukemia, melanoma, and lymphoma. I'd call it an all-around cancer preventative.

    Research in Seoul, South Korea² found that chaga protects your cells from DNA mutations in the face of oxidative stress. In fact, chaga-treated cells experienced a whopping 40 percent reduction of DNA mutation, versus untreated cells.

    The Japanese discovered that chaga offers higher levels of cell-protective antioxidants than other medicinal mushrooms in their study.

    That's not to say you shouldn't eat a variety of medicinal mushrooms. You can discover more about the health benefits of beta glucans, which we reported on in Issue #177 and about the merits of maitake mushrooms in Issue #220.

    As you probably know, radiation exposure can do irreparable DNA damage. But some research indicates that chaga can reduce radiation-related toxicity.

    And wouldn't you know… Big Pharma wants in the game, now that these anti-cancer properties have come to light. Chaga is now being studied for use as a chemotherapy agent. Someday they'll probably introduce an "approved" version of chaga, at a very high price.

 

Most powerful antioxidant known

    The chaga mushroom sits high atop first place on the ORAC scale, a measure of antioxidant levels in your food. Goji berries aren't even close to chaga, yet they get more attention.

    Besides being an antioxidant, chaga is known for its anti-cancer, anti-viral, analgesic, and anti-inflammatory properties.

    There's one other benefit for you, if you're insulin resistant or have type 2 diabetes… Chaga can help normalize your metabolism, which can provide a cascade of other health benefits. (See section on Warnings if you're on diabetic medication.)

    Oh… and the Russians managed to formulate a joint cream out of chaga. Tiny microcapsules allow chaga ingredients to easily penetrate the skin and soothe your joints. The topical remedy is said to relieve pain, end muscle spasms, stimulate toxic and salt removal from the joint, and slow cartilage deterioration.

 

Two warnings before you use chaga

    Chaga has been used without problems for thousands of years.

    But given today's culture where millions are on pharmaceutical drugs, you should be aware of two possible drug interactions. If you're not on these drugs, everything we've found suggests clear sailing.

• Chaga magnifies the effects of anti-clotting drugs like aspirin and warfarin (so-called blood thinners). So if you're on those, consult with your doctor before using chaga. A wide range of supplements are blood thinners, including fish oil and digestive enzymes, so this is not a big deal. If your doctor is cooperative, he should be willing to let you reduce or possibly even eliminate the pharmaceutical blood thinner because the natural supplement will do the job.
• Chaga also interacts with diabetes medications like insulin. It thereby raises your risk of hypoglycemia (low blood sugar), and could send your blood sugar levels into free fall.

What's the best form of chaga?
(There are many choices)

    Chaga is bitter, so it's a bit tricky to find a way to enjoy it. But here are some ideas for you.

• Use raw chaga drops under your tongue.
• Enjoy a chaga birch bark tea. There are some that include milk and cinnamon. You can even enhance it with a teaspoon of raw honey and organic chocolate powder or a small square of organic chocolate bar.
• Some people enjoy adding chai tea to their chaga.
• Chaga is available as a face or body cream.
• Take it as a supplement, preferably made from mushrooms harvested the natural way and not lab-grown. Attempts to cultivate chaga reportedly yield a product that's doesn't have the same biological composition as the wild product.

    The original chaga is truly wild — and free of chemicals and solvents.

    Why not sooth yourself with your own personal wild, raw chaga experience? You just may decide you can feel the power of the wild forest…

 

http://cancerdefeated.com/newsletters/The-Most-Nutritionally-Dense-Food-On-Earth.html


Also see entry under Wikipedia:  http://en.wikipedia.org/wiki/Inonotus_obliquus

The Ultimate Alzheimer’s-Fighting Diet

February 1, 2013

Eating the right foods may cut your dementia risk by 40%

Can you really prevent Alzheimer’s disease by eating certain foods? Research is not yet definitive, but there is mounting evidence that certain foods can indeed reduce dementia risk or delay the onset of symptoms.

New finding: In a recent analysis published in Annals of Neurology, researchers who reviewed the diets of more than 2,000 older adults discovered that those who ate ample amounts of fatty fish and certain vegetables, such as leafy greens, were about 40% less likely to develop Alzheimer’s or some other type of dementia than those who ate less of those brain-healthy foods.

The sooner you start eating a brain-healthy diet, the better—Alzheimer’s is believed to develop over decades. But even if you’re an older adult, I firmly believe that eating the foods described in this article is one of the best ways to improve your odds of staying mentally sharp.

THE “ORAC” POWERHOUSES

Alzheimer’s disease seems to be caused, in part, by oxidative stress—the disease-causing cellular process triggered by unstable molecules known as free radicals. One way to decrease oxidative stress is to eat antioxidant-rich foods.

In laboratory studies, animals that have been genetically engineered to develop Alzheimer’s disease show lower rates of cognitive decline when they consume more antioxidants. It is likely that humans get the same benefits.

For overall health, researchers recommend a daily diet that includes 3,000 to 5,000 oxygen radical absorbance capacity (ORAC) units (a measure of antioxidant activity). Where to start…

Load up on the right kind of vegetables. The Chicago Health and Aging Project, a study of aging and dementia that involved more than 6,000 participants, found that those who ate two to four servings of leafy green, yellow or cruciferous vegetables daily were significantly less likely to suffer from cognitive declines than those who ate less.

Best: Kale is an ORAC powerhouse with 1,770 units per one-and-a-half-cup serving. Spinach has 1,260 units. In general, the darker-colored vegetables—such as Brussels sprouts, broccoli and acorn squash—have the most antioxidants. You should have at least three servings each day.

Important: Many of the nutrients and antioxidants contained in vegetables are destroyed by high-heat cooking (such as boiling and lengthy steaming). Therefore, I recommend lightly sautéing vegetables in a little olive oil. The oil provides additional antioxidants and improves the body’s absorption of fat-soluble antioxidants, such as beta-carotene.

Use more spices. Believe it or not, spices are the most concentrated sources of antioxidants in the kitchen. In fact, just one teaspoon of cinnamon has more antioxidants than a serving of vegetables.
Another very high antioxidant spice is turmeric, which gets a lot of attention for its brain-protective effects.

Important fact: In India, where curries and other dishes seasoned with turmeric are eaten almost every day, the rate of Alzheimer’s disease is among the lowest in the world. However, other high-antioxidant spices, such as cloves, oregano, thyme and rosemary, are also worth adding to your diet. Although there’s no definitive research showing how much of these spices you need to consume for brain health, it’s reasonable to add as much as your taste buds permit in as many dishes as possible.

Be choosy about the fruit you eat. Fruit consumption, in general, does not appear to lower the incidence of cognitive decline or Alzheimer’s disease. That’s probably because most fruits have a much lower concentration of antioxidants than vegetables.

Blueberries are a well-known exception to this rule. But there are other antioxidant powerhouse fruits, such as cherries and acai fruit (a slightly tart berry), that are often overlooked. So for an excellent antioxidant boost, have one cup of any type of fresh or frozen berries (including raspberries and blackberries).

Helpful: Juice (with no added sugar) is a good way to include more berry antioxidants in your diet. Pomegranate, blueberry, grape and acai juices are all high in brain-protective polyphenols. Orange and pineapple juices are high in vitamin C but don’t seem to protect against Alzheimer’s—the high sugar levels of these juices aren’t offset by enough benefits to justify drinking them.

My approach: I drink a six-ounce glass of unsweetened pomegranate juice every day. That’s because studies suggest that pomegranate juice, in particular, reduces levels of beta-amyloid, the protein that accumulates in the brains of Alzheimer’s patients. Apple and cherry juices also have been shown to reduce beta-amyloid levels. Grape juice is another good choice. Along with red wine, it contains resveratrol, a compound believed to break down the amyloid protein.

Don’t forget tea. Tea is possibly the most effective beverage for brain health. A study that looked at more than 1,000 elderly Japanese participants found that those who drank two cups of green tea daily had far lower rates of cognitive decline than those who drank three or fewer cups a week.

Green tea has epigallocatechin-3-gallate (EGCG), an antioxidant that seems to be particularly effective for neurodegenerative diseases, including Alzheimer’s. If you don’t like green tea, drink black tea—it also contains significant levels of EGCG—or coffee. Both lower risk for Alzheimer’s to a somewhat lesser extent than green tea.

Put fatty fish on your menu. By now, most people have gotten the message that eating fish is good for your brain. But not all types have this effect. Lean fish, such as cod, flounder, halibut, sole and haddock, are not the best choices.

That’s because it’s the high levels of omega-3 fatty acids in cold-water fish (such as herring, mackerel and sardines) that offer brain protection. These healthful fats are so beneficial that you should buy the fattiest fish you can find.

Herring, mackerel and sardines are the fattiest. Salmon, another fatty fish, is also an excellent source of docosahexaenoic acid (DHA). Brain cells require DHA, a type of omega-3, to maintain their integrity—a breakdown of these cells is the hallmark of Alzheimer’s disease.

Important: I advise patients to eat a three-ounce (or larger) serving of fatty fish at least three times a week—just lightly sauté the fish in olive oil, bake or broil.

At the same time, I suggest decreasing one’s intake of saturated fat and processed foods (which tend to be high in soybean oil and other unhealthy fats, including omega-6s).

People who do this can achieve the recommended ratio of one part omega-3s for every three parts of omega-6s—optimal for preventing Alzheimer’s and other forms of dementia.

Source: Marwan Sabbagh, MD, a neurologist and director of Banner Sun Health Research Institute in Sun City, Arizona. He is associate director of the Arizona Alzheimer’s Disease Core Center, a clinical instructor in the Banner Family Medicine Geriatrics Fellowship Program and a visiting scientist in the department of neurology at Mayo Clinic in Scottsdale, Arizona. He is the author, with professional chef Beau MacMillan, of The Alzheimer’s Prevention Cookbook (Ten Speed).

The Ultimate Alzheimer’s-Fighting Diet

Understanding Free Radicals

Originally published on Wednesday, October 10th, 2012
               
IMMUNE SYSTEM by Dr. Marchione for Bel Marra Health

Free radicals are now considered the biggest accelerator of aging. Although you are likely familiar with the term, if you really want to avoid falling victim to free radical damage, you need to know exactly where they come from, what they do to your body and how to neutralize them. Below is an in depth explanation of free radicals and their antidote — high ORAC foods.

The Science Behind Free Radicals

Free radicals are atoms with an odd number of electrons in their outer shell, which means that they contain an electron that is unpaired. This is problematic because electrons like to be paired, and they steal electrons from surrounding molecules or structures in order to become a pair and gain stability. In so doing, they create a new structure with unpaired molecules, which causes a chain reaction with countless additional free radicals being formed. This process destructs living cells and damages the DNA contained within them. Uncontrolled free radical damage not only accelerates aging, it also damages your cells.

Where Free Radicals Come From

Exposure to environmental toxins such as air pollution, cleaning chemicals, paint fumes and cigarette smoke all cause the generation of free radicals in your body, and so too can overexposure to sunlight. Toxins found in alcohol and most sources of water also cause the formation of free radicals. According to many alternative healthcare practitioners, the typical American diet is the greatest cause of free radical formation in the body. This belief is not farfetched either; a recent scientific study found that the consumption of sugar measurably increases the formation of free radicals and other studies have confirmed that fried foods increase free radical levels in the body. Unfortunately, because of the toxic pestiside residue found within them, even immune system boosting health foods can contribute to free radical damage.

ORAC: The Antidote to Free Radicals

In order to understand ORAC value you must first understand antioxidants. Antioxidants neutralize free radicals and prevent them from causing death and destruction to your cells and DNA. ORAC is the acronym for Oxygen Radical Absorbance Capacity, and an ORAC score is the measurement of the antioxidant capacity of different foods and supplements. Foods, beverages and supplements with a high ORAC value are considered the best antidote to free radicals. The higher the ORAC score, the better the food item is at neutralizing free radicals and protecting the body from the damage that free radicals cause.

Although all fruits and vegetables contain a medium to high ORAC value, on a gram to gram basis, spices tend to surpass produce. Cloves, oregano, rosemary, thyme, cinnamon, turmeric, parsley, nutmeg and basil all yield extremely high ORAC scores. When it comes to fruit Acai yields the highest ORAC score. Although Acai is not available in most North American grocery stores, it is available in liquid and supplement form, and many alternative healthcare practitioners recommend drinking or supplementing with it as a preventative measure against free radical damage. Finally, dark cocoa, berries, cherries, plums, apples, peaches and grapes, as well as artichokes, garlic, broccoli, cabbage and almonds, are all considered high ORAC foods. In order to maximize the efficacy of these high ORAC foods, you should always buy organic, because the pesticide residue on non-organic items can offset their antioxidant yielding benefits.

http://www.belmarrahealth.com/immune/understanding-free-radicals/

Top 12 Foods for Healthy Immune Response

December 08 2009 | 181,107 views | + Add to Favorites

 

By Dr. Mercola

The 2009 flu season is upon us.

Staying well while those around you sniffle and sneeze requires that you extract as much nutrition from your diet as you can, loading up on the foods that pack the biggest nutritional punch.

Avoiding processed foods, grains and sugar will go a long way toward strengthening your immune system. However, you can do even more by selecting foods that are loaded with specific immune boosting nutrients.

Eating a diet rich in the following foods will be far better for your health than loading up on handfuls of supplements, or worse yet, falling victim to vaccines that expose you to health risks far worse than influenza.

Below, I have outlined what I consider to be the absolute best foods you can eat to help protect yourself this season, although the list is certainly not exhaustive.

1. Unpasteurized Grass-Fed Organic Milk

Raw organic milk from grass-fed cows contains beneficial bacteria that prime your immune system and can reduce allergies. It is an outstanding source of vitamins, especially vitamin A, zinc, and enzymes. Raw organic milk is not associated with any of the health problems of pasteurized milk such as rheumatoid arthritis, skin rashes, diarrhea and cramps.

Raw milk also contains beneficial fats that will help your immune system.

Although raw milk availability is limited in the US depending on where you live, you can locate the source closest to you at RealMilk.com.

Whey Protein

Even if you don’t have access to raw milk, you can use a high-quality whey protein that comes from grass-fed cows to receive much of the same health benefits.

The protein in milk is whey protein. Whey is the liquid that separates from the curd during the production of cheese. When the liquid dries into powdered whey, the nutrients become concentrated, and it can be packaged and used in that form.

Whey protein can help you fight off colds and flu because it contains beta-glucans and immunoglobulins, which protect your immune system and support your body’s natural detoxification processes.

2. Fermented Foods

If you are serious about boosting your immunity, then adding traditionally fermented foods is essential.

One of the most healthful fermented foods is kefir. Kefir is an ancient cultured, enzyme-rich food full of friendly microorganisms that balance your “inner ecosystem” and strengthen immunity. Besides kefir, other good fermented foods include natto, kimchee, miso, tempeh, pickles, sauerkraut, yogurt (watch for sugar), and olives.

Friendly bacteria have a powerful, beneficial effect on your gut’s immune system, your first line of defense against pathogens, and aid in the production of antibodies.

3. Raw Organic Eggs from Free-Range Chickens

Before you wrinkle up your nose, raw eggs are an inexpensive and amazing source of high-quality nutrients that many people are deficient in, especially high-quality protein and fat. I am a proponent of raw eggs because they have been so helpful to my own health.

As long as you have a good source for fresh, organic raw eggs, you need not worry about salmonella. To find free-range pasture farms, try your local health food store, or go to http://www.eatwild.com or http://www.localharvest.org.

4. Grass-Fed Beef or Organ Meats

This recommendation is only valid if you are a protein or mixed nutritional type as carb types really should not be eating beef. Grass-fed beef comes from cows that eat what they were meant to eat—grasses, not corn or grains. This results in far greater health benefits for you and for the environment[i] .

Grass-fed beef is very high in vitamins A and E, omega-3 fatty acids, beta carotene, zinc and CLA. CLA (conjugated linoleic acid, a fatty acid) is three to five times higher in grass-fed animals than grain-fed animals and is an immune system enhancer.

Don’t confuse “organic” with grass-fed, since many organically raised cows are still fed organic corn, which you don’t want. However, most grass-fed cows are raised organically. And if you can find organic AND grass-fed, that’s ideal.

5. Coconuts and Coconut Oil

Besides being excellent for your thyroid and your metabolism, coconut oil is rich in lauric acid, which converts in your body to monolaurin. Monolaurin is the actual compound found in breast milk that strengthens a baby’s immunity.

A great deal of research has been done establishing the ability of lauric acid to enhance immunity. This medium-chain fatty acid (MCFA) actually disrupts the lipid membranes of offending organisms.

When selecting coconuts and coconut oil, make sure you choose organic ones that are unrefined, unbleached, made without heat processing or chemicals, and are non-GMO.

6. Locally Grown Organic Vegetables Appropriate for Your Nutritional Type

When it comes to fighting off pathogens, you simply can’t do any better than eating a variety of fresh, organic and preferably raw vegetables for the vitamins, minerals, antioxidants and enzymes they contain. However, the amount and type of vegetables you should eat daily will depend on your nutritional type.  

Make sure the veggies you choose are fresh. The nutrient value drops to practically zero once a fruit or vegetable is canned. For example, take a look at the ORAC value of peaches.

ORAC Values

ORAC stands for Oxygen Radical Absorbance Capacity, and an ORAC unit or ORAC “score” is a standardized method of measuring the antioxidant capacity of different foods and supplements. The higher the ORAC score, the more effective a food is at neutralizing free radicals. The less free radicals you have, the healthier you will be.

Back to peaches.

A raw, fresh peach has an ORAC score of 1,814. A can of peaches in heavy syrup has an ORAC score of 436, meaning that more than 75 percent of the antioxidants are lost in the canning process.

You can check the ORAC score for many different things at www.oracvalues.com. The higher the score, the better. Please be aware, though, that the total antioxidant capacity of a food alone does not determine its health benefit, which depends on how it is absorbed and utilized by your body. ORAC score is a useful guide, but it is only part of the picture.

7. Blueberries and Raspberries

Blueberries and raspberries rate very high in antioxidant capacity (ORAC of 6,520), compared to other fruits and vegetables. Wild blueberries in particular are potent immune boosters. They contain powerful phytochemicals, such as anthocyanin, which is the pigment that gives blueberries their color. And they are lower in sugar than many other fruits.

8. Mushrooms

Mushrooms strengthen your immune system because they are rich in protein, fiber, vitamin C, B vitamins, calcium and other minerals. 

Mushrooms make up a large part of the fabric of the earth. According to Paul Stamets, one of the world’s leading authorities on the health benefits of mushrooms, one cubic inch of soil can contain eight miles of mycelium.[ii]

Mushrooms also contain powerful compounds called beta glucans, which have been long known for their immune enhancing properties. The beta glucans in medicinal mushrooms (especially Reishi, Shiitake and Maitake) are notable for their ability to activate/modulate your immune system.

Beta glucan[iii] enhances immunity through a variety of mechanisms, many of which are similar to those of echinacea or astragalus root. For example, it binds to macrophages and other scavenger white blood cells, activating their anti-infection activities.[iv] Numerous studies support this.

9. Chlorella

As foods go, chlorella is nearly perfect.

Chlorella is a single-cell freshwater algae that acts as an efficient detoxification agent by binding to toxins, such as mercury, and carries them out of your system. It is the chlorophyll in chlorella that makes it so powerful. Chlorophyll helps you process more oxygen, cleanses your blood and promotes the growth and repair of your tissues.
For a full review of all the benefits of this superfood, go to my chlorella page.

10. Propolis

Propolis is a bee resin and one of the most broad-spectrum antimicrobial compounds in the world, if not the broadest spectrum, according to master herbalist Donnie Yance. Propolis is also the richest source of caffeic acid and apigenin, two very important phenolic compounds that aid in immune response.

11. Teas

The two best types of tea for fending off microinvaders are Matcha green tea and tulsi tea.

Green Tea and Matcha

Matcha is the most nutrient-rich green tea and comes in the form of a stone-ground powder, completely unfermented. The best Matcha comes from Japan and has up to seventeen times the antioxidants of wild blueberries, and seven times more than dark chocolate.

Green teas are rich in polyphenols, in the form of natural chemicals called catechins. The most powerful catechin in tea is epigallocatechin (EGCG), which was found in one study to be 25 to 100 times more potent than antioxidant vitamins C and E. And Matcha is more than 100 times as potent in EGCG as regular brewed green tea.

Tulsi

Tulsi tea, coming from the holy basil herb, has been used for thousands of years in the Ayurvedic medicine of India. Not only is this tea loaded with antioxidants, but it has multiple positive health benefits, including supporting your immune health, memory, heart health and vision.

12. Herbs and Spices

Herbs and spices are at the top of the list of high ORAC value foods on planet Earth[v] . There are simply too many good ones to summarize here! So I will simply highlight a few that deserve special mention.

Garlic

Garlic, although not at the top of the ORAC chart (5,346), is incredibly beneficial to your immune system because it offers a triple-whammy: it’s antibacterial, antiviral and anti-fungal. You should be eating garlic every day. One of the best things about garlic is that bacteria, viruses, and yeast build up no resistance to it, unlike with synthetic antibiotics.
For optimal benefits, garlic should be fresh since the active ingredient is destroyed within one hour of smashing the garlic cloves. In other words, garlic capsules are basically useless.

Garlic contains allicin, a chemical that is anticarcinogenic. It also has been shown to lower LDL, lower total cholesterol, lower blood pressure, reduce your risk of blood clots and stroke, lower homocysteine, and even prevent insect bites -- including mosquitoes and ticks. 

Herbs and Spice and Everything Nice

Immunity from common infections involves not only preventing pathogens from taking hold, but also moderating your immune response to invading pathogens.

Complications arise when you experience an over-response to the infection, which is why H1N1 is taking its toll on healthy young adults. Their bodies are over responding -- something called a “cytokine storm.” It’s basically a severe inflammatory response.[vi]

One wonderful thing about plants (and herbs especially) is that they don’t all stimulate your immune system—some modulate it, or act as a buffer.

Here are some of the best herbs and spices for building a strong immune system that functions correctly:

• Honeysuckle and chrysanthemum: good antivirals
• Artemisia: antimalarial
• Andrographis, aka “King of Bitters”: antiviral, and helps modulate inflammatory response[vii]
• Licorice: buffers the inflammatory response by increasing steroid output by the adrenal glands; a good buffer if your immune system is over responding to the flu.
• Turmeric: ORAC score of 159,277; general immune system booster due to its high antioxidant capacity, and an anticancer agent as well; turmeric is 5 to 8 times stronger than vitamins C and E, and even strong enough to scavenge the hydroxyl radical, which is considered by some to be the most reactive of all oxidants
• Black Pepper: Increases the bioavailability of just about all other foods--herbs and other things
• Oregano: ORAC 13,970; active agent is rosmarinic acid, a strong antioxidant; one tablespoon of oregano has the antioxidant capacity of one medium apple
• Cinnamon: ORAC 267,536; powerful antimicrobial agent—found to kill E. coli and many other bacteria; also has anti-inflammatory compounds
• Cloves: THE BIG ORAC GRAND PRIZE WINNER AT 314,446, highest of all foods tested! Contains eugenol; its mild anesthetic benefits are useful for toothaches and sore throats; good anti-inflammatory[viii]

Finally, I recently had a fascinating interview with herbalist Donnie Yance, who shared his basic remedy for flu, should you come down with one.

Make this special tea from a combination of herbs that synergistically cause your body to sweat -- which is very desirable if you want to eradicate a virus from your system. And then drink it hot and often:

1. Elderflower (this has been used for hundreds of years for flu)
2. Boneset (eupatorium)
3. Yarrow
4. Linden
5. Peppermint
6. Ginger

By incorporating some of these fantastic foods, you’ll not only evade the circulating viruses but improve your overall health and longevity at the same time.

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[i] Bryan Walsh, “Getting Real About the High Price of Cheap Food,” August 21, 2009 Time Magazine,
[ii] Fungi Perfecti LLC, website of Paul Stamets,
[iii] Beta Glucan Research Organization
[iv] Carmia Borek, “Beta-Glucan Boosts Immunity,” Nutrition Science News, January 2001,
[v] Oracvalues.com: The Internet Antioxidant Database
[vi] Tara Smith, “Swine flu and deaths in healthy adults—cytokine storm?,” Aetiology, April 6, 2009
[vii] “Andrographis: In-Depth Review,”
[viii] “Cloves,” The World’s Healthiest Foods

 http://articles.mercola.com/sites/articles/archive/2009/12/08/top-12-foods-for-healthy-immune-response.aspx