Healthy eating with fruits and vegetables

Dietary experts recommend that every person should eat at least five servings of fruits and vegetables every day. The importance of fruits and vegetables to a healthy diet has been known for quite some time, but studies have shown that very few people eat the amount of fruits and vegetables recommended for a healthy diet.

That’s a shame, since eating a sufficient number of fruits and vegetables just may be the single most effective thing you can do to improve your overall health. The five a day approach to healthy eating may be the single most important strategy you can adopt for a healthier lifestyle.

The many health benefits of eating fruits and vegetables have been established for quite some time now. Study after study has shown that a diet rich in fruits and vegetables lowers the risk of certain cancers, heart disease and other chronic diseases and conditions. Some studies have suggested that as many as 35% of cancer deaths can be attributed to diet, and that diets high in fats and low in fruits and vegetables contributes to unnecessary cancer deaths.

Fruits and vegetables have a lot of advantages besides just their nutritional importance. For one thing, they taste great and add a great deal of variety to everyday meals. Fruits and vegetables come in such a wide variety of colors, textures and flavors that they can be used in virtually every meal. Those seeking to maximize their consumption of fruits and vegetables should get into the habit of using fruits in salads, as toppings and as garnishes.

In addition to their great taste, fruits and vegetables are packed full of many essential vitamins and minerals, including many micronutrients that are not included in packaged vitamin supplements. For instance, foods like butternut squash, pumpkins, carrots, mangoes, peaches, pawpaws and green leafy vegetables are rich in beta carotene. Beta carotene is vital for healthy skin and eyes.

In addition, most varieties of fruits and vegetables contain vitamin C, another important vitamin and a strong antioxidant. Good sources of vitamin C include Brussels sprouts, citrus fruits, strawberries, broccoli, nectarines and kiwi fruit. Many fruits and vegetables, including spinach, broccoli and avocadoes, are also good sources of vitamin E, another excellent antioxidant.

Men and women alike should always strive to eat a healthy diet, but women have an extra incentive to get all the nutrition they need. Proper nutrition is essential to a healthy pregnancy, and some of the baby’s biggest nutritional needs happen before the pregnancy is discovered. Folic acid is perhaps the best known essential nutrient for pregnant women. Folic acid has been proven effective at preventing a variety of birth defects, including Spina Bifida. Good dietary sources of folic acid include Brussels sprouts, broccoli, spinach and oranges. In addition, due to its importance to women of child bearing years, many common foods such as cereals and breads, are supplemented with folic acid.

In addition to their importance as source of vitamins and minerals, fruits and vegetables also provide essential dietary fiber. Adequate fiber in the diet is important in preventing heart disease and some kinds of cancer.

Another great feature of fruits and vegetables, especially to those watching their weight, is the high nutrition, low fat, low calorie nature of these foods. Fruits and vegetables contain very low levels of fats, and a diet low in fat can be quite effective for long term weight loss. In addition, fruits and vegetables contain no cholesterol, and they are lower in calories than many other types of foods.

With all these things going for them, it is no wonder so many dietary experts recommend eating a diet rich in fruits and vegetables. Not only are fruits and vegetables delicious and nutritious, but they can be quite inexpensive as well. Buying fruits and vegetables that are locally grown, and that are in season, is usually the most cost effective way to get the freshest fruits and veggies at the lowest possible cost.

This buying strategy also helps to ensure a steady stream of new fruits and vegetables every month, as some go out of season while others are just coming in. Trying a variety of different fruits and vegetables, including some you may not be familiar with, is also a great way to create exciting new dishes and prevent yourself from becoming bored with the same old diet. Whether your goal is to lose weight or just increase your level of fitness, it is hard to go wrong with a diet rich in fruits and vegetables.

About the author:
Zaak O'Conan discovers and presents useful information on how to enhance and/or repair your life, body and relationships. You'll find his other articles on eating better and other ways how to improve your life at http://your-health-center.com
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Ellagic Acid and Cancer

Ellagic acid has shown such promise that scientists are not discounting the fact that this may be the cure that they are waiting for to treat and prevent cancer.

Cancer is one of the leading causes of death known the world over. It affects various parts of the human body and for years now, scientists and medical practitioners have been looking for a "miracle" cure to this traitorous disease.

A person affected with cancer has cancer cells or tumors caused by carcinogens. In the continuous research conducted amidst the fight against cancer, studies have shown that ellagic acid may spoil, stunt or stop the growth and spreading of certain cancer-causing carcinogens.

It also has shown such promise that scientists are not discounting the fact that this may be the cure that they are waiting for to treat and prevent cancer.

The Basics

Ellagic acid is basically known as a "polyphenol" compound. Polyphenol is the substance found mostly in plants and this substance gives some plants their color. A tree leaf, for example, turns brown during fall and green during spring. Polyphenol is the substance responsible for the seasonal color change of a tree's leaves.

Being a polyphenol compound, its considered as an antioxidant with antibacterial properties-which can be applied to strengthen and improve the body's immune system.

Sources

Forty years ago, ellagic acid became popular in the medical community because of its positive effects on blood clotting.

Due to its promising potential to be the main ingredient in the fight against cancer, ellagic acid is currently being nurtured and further studied.

Here are some fruits and vegetables containing ellagic acid:

strawberries
cranberries
blackberries
raspberries
pecans
walnuts
pomegranates
other plant food

These plants use ellagic acid to rid themselves of pests and prevent them from having infections.

Such plant foods, fruits and vegetables produce ellagic acid and glucose which are easily absorbed by the human body. In addition, berries and promegnates are found to have the most amount.

Currently, the extracts from these food sources containing ellagic acid are used in dietary supplements. They come in liquid, capsule or powder form and since they are used mostly as dietary supplements, as of now they are not yet proven effective in the curing or preventing of a specific disease.

Advantages and Disadvantages

1. Studies have shown that ellagic acid stunts the growth of cancer cells. Although further research needs to be done in order to prove that it can actually treat and prevent cancer, the anti-cancer properties that this substance has shows much potential.

2. Mainly acts as an antioxidant and has been known to cause death in tumor or cancer cells. Specifically, it aids in the removal of certain cancer-causing substances included in the patient's blood.

3. It also shows in studies conducted on laboratory animals that ellagic acid may reduce defects on birth, liver problems, heart conditions, promotes and strengthens the immune system and aids in fast wound healing.

Recent studies conducted by researchers in Italy found men and women who undergo chemotherapy to treat cancer can use ellagic acid to reduce the side effects of the treatment.

Chemotherapy is not known to be "kind" to the patient who undergoes such therapy. With the aid of ellagic acid, these side effects are reduced and research is still being done as to whether it can also slow the spreading of cancer cells on a patient's body.

4. Other medical professionals found that ellagic acid can fight the substance that cause the spreading of tumor or cancer cells.

On the other hand, since most of these positive effects provided by ellagic acid are based on tests conducted in medical laboratories, it has not been entirely tested on humans yet.

Although its mainly found in fruits such as berries, a normal diet cannot include these fruits alone. A cancer patient still needs a balanced and healthy diet-which can and should include ellagic acid-containing foods and supplements.

Currently, its available mostly in the form of dietary supplements. Cancer patients who are taking other medications should consult a professional before deciding to take this dietary supplement despite of its potential cancer-curing effects.

However, it does show such promising results in the fight against cancer that medical professionals are not discounting the possibility of ellagic acid turning into the miracle drug for cancer.

About the Author:
Shane
For more information on Elagic Acid please visit Healthy Hwy.
Submitted on 2006-12-02
Article Source: http://www.articlesarea.com/

Diet For Healthy Prostate - Why Soy Is Not Just For Women

Researchers from Canada have found that having a diet of red meat, organ meats, soft drink and bottled water increased the risk of getting prostate cancer. They compared the diets of 80 men with prostate cancer, and 334 healthy men, and the diet just described more than doubled the risk of developing prostate cancer.

So what prostate diet can reduce the risk of prostate cancer? Swedish researchers examined the diet of 1499 men with prostate cancer and 1130 men who were healthy, and they published their findings in the Cancer Causes and Control journal. They found that eating foods rich in phytoestrogens decreased the risk of prostate cancer.

Phytoestrogens are plant molecules that have a weak estrogenic effect. They are made converted in the intestines from plant precursors by bacteria as they digest food. They are taken up by the same parts of the body that process the hormone estrogen.

Interestingly, one of the treatments for prostate cancer by doctors involves using estrogens to reduce the level of testosterone in men with advanced prostate cancer. It does this indirectly, through its effect on the hypothalamus, as less luteinizing hormone releasing hormone is produced by the hypothalamus. This means not as much luteinizing hormone is released by the body, which suppresses the production of testosterone.

High doses of estrogens for men can lead to cardiovascular complications. But phytoestrogens obtained from diet, in less quantities than a drug, and with a milder effect to start with, should not pose a problem. And researchers don't yet know what exactly causes phytoestrogens to have such a protective effect, whether it is similar to that of the estrogen treatment for advanced prostate cancers. And they don't know which phytoestrogens are the most active.

So what phytoestrogen foods could you include in a diet for a healthy prostate? Soy beans and nuts are a good source. Soy and nuts contain a type of phytoestrogen called isoflavones, whilst berries and seeds contain lignans. Foods could include peanuts, sunflower seeds, peanuts, and berries.

The only possible concerns with soy is that a study in mice found that male mice that had a type of heart disease that people also have, suffered heart failure when fed a soy based diet. Whether this extrapolates to the human population is yet to be established. But it may be wise for those me who have this particular genetic heart condition, dilated cardiomyopathy, to be cautious about soy products in their diet.

But for other men, soy products could be good news. A meta analysis, which is a study of related studies, published in the International Journal of Cancer, found that diets high in soy lowered men's risk of prostate cancer by 30%.

Another important mineral to consider for men is zinc. Zinc is used by men's bodies to make some of the male hormones, and for general prostate health. A deficiency in zinc can lead to problems with the testicles, the prostate, and the health of the sperm. Foods that are great sources of zinc include seeds like pumpkin, sesame, and sunflower; nuts like almonds, brazil, cashews and walnuts; and foods like lettuce, oats and onions. Raw onion is particularly suggested by Paul Bedson, a natural therapist. He also suggests vegetable juice made of equal parts of beetroot, carrot, and cucumber in cases where the prostate gland is enlarged. Cranberry juice, a cup drunk three times a day, is also recommended in this case.

References:
1. phoenix5.org/Infolink/advanced/estrogen.html
2. Australian Healthy Food, March 2006
3. Australian Healthy Food, November, 2005
4. Paul Bedson, The Complete Family Guide To Natural Healing
5. nutraingredients.com/news/ng.asp?n=65785&m=1NIE213&c=qgtqmovbyiaxdub

About the Author:
Rebecca Prescott
If you're interested in a good health prostate supplement, click here, and check out the prostate health tips. Maca root is another great supplement for regulating and normalizing hormones, for both men and women. If you'd like to see more articles by Rebecca Prescott, check out this site: www.articlehealthandfitness.com/authors/1/Rebecca-Prescott
Article Source: www.articlesnetwork.com

Attack of the Cancer Fighting Tomatoes

That’s right, the colorful little fruit (yes, it’s a fruit) has been shown to pack a powerful punch against several forms of cancer. A variety of studies indicate that a diet rich in tomato based products (tomato paste, sauce, juice, soup and ketchup) can significantly reduce the risk of prostate, lung and colon cancer. Not bad for a fruit that was considered by many to be poisonous and inedible until the 19th century.

What is the Active Ingredient?

The active ingredient that makes tomatoes such a formidable opponent against cancer cells is the carotenoid called Lycopene. Lycopene is the natural red pigment found in tomatoes and tomato based products. The redder the tomato, the more lycopene is present.

How does Lycopene Fight Cancer?

In the body, lycopene is deposited in the liver, lungs, prostate gland, colon and skin. Its concentration in body tissues tends to be higher than all other carotenoids. Some organs, such as the testes and adrenal glands, store higher levels of lycopene than do other organs or tissues. Lycopene acts as a super antioxidant by picking up free radicals in the body. Free radicals are atoms or groups of atoms with an odd number of electrons and can be formed when oxygen interacts with certain molecules. Once formed these highly reactive radicals can start a chain reaction. Their primary danger comes from the damage they can do when they react with important cellular components such as DNA, or the cell membrane. Cells may function poorly or die if this occurs.

Is there any Research on the Cancer fighting power of Lycopene?

Although more large-scale studies are needed before any definitive conclusions can be made, current research does suggest that lycopene from various tomato products is indeed associated with the lowered risk of several types of cancers. Several published reports are listed below.

Gann et al. 1999 - Cancer Research
The study examined initial plasma caroteniods (including lycopene) of 1872 men in 1982, and then followed them for 13 years. These men were randomly assigned to a placebo group or a group to receive beta-carotene and aspirin supplementation. Of the men studied, 578 developed prostate cancer versus 1294 control subjects. Lycopene was the only antioxidant with a significantly lower average blood level in those men with cancer as compared to those without cancer. In those men not receiving the aspirin and beta carotene, plasma lycopene levels were very strongly related to a lower risk of developing prostate cancer. This study concluded that increased consumption of tomato products and other lycopene-containing foods may reduce the onset of prostate cancer.

Giovannucci 1999 - Journal of the National Cancer Institute
This journal is a review of research studies available regarding cancer risk (not just prostate cancer) and intake of tomato based foods as well as blood lycopene levels. After identifying 72 studies that fit these criteria, it was found that an inverse relationship between tomato intake or blood lycopene levels and cancer risk was reported in 57 of them. Of these 57, it was found that 35 of these inverse relationships were statistically significant. It was also found that cancer protection from lycopene was strongest for prostate, colon and stomach cancers, but also appeared to have some benefit in the treatment of other cancers.

Rao et al. 1999 - Nutrition and Cancer
This study examined plasma and prostate lycopene levels in cancer patients and a control group free of cancer. Though only 12 patients were in each group, significantly lower serum and prostate lycopene levels were found in those with cancer. Levels of other carotenoid substances did not vary between the groups.

Additional Benefits

In addition to fighting cancer, the lycopene found in tomatoes has been associated with better mental activity in old age and a reduced risk of heart disease. A University of Maryland study found that tomatoes might protect the eyes by hampering macular degeneration, a cause of vision loss in older adults.

How do I get Lycopene into my body?

The best source of lycopene intake is through eating tomato-based products. This is more effective than supplementation. You will get the most lycopene through concentrates and processed products such as tomato paste, sauce, soup and canned tomatoes. Heating helps to release lycopene and adding a little light olive oil will increase absorption. Start packing your diet with more tomato based recipes and begin enjoying the cancer fighting power of the mighty tomato.


About the author:
Mike Brooks has been a life long follower and proponent of the fitness lifestyle. Through his avid research, Mr. Brooks has come to the realization that being healthy is a choice and encompasses not only proper diet but also a fitness regimen that includes the mind, body and soul. Mike Brooks is the publisher and editor-in-chief for the health information site http://www.Ultimatehealthreport.com
Copyright 2005 Michael Brooks
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