Monthly Archives: August 2018

Kernels against Cancer

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Corn has been a stable food in America since ancient times. And meals made with corn dating back about 7,000 years. Corn is an excellent basic food source, and combined with other vegetables in the diet, it is a good source of protein, carbohydrates and vitamins.

Today, the United States is still one of the largest commercial growers of corn. But the humble food’s health benefits often get overlooked. It turns out that corn may offer a powerful contribution in the fight against cancer.

A research conducted at the University of Southern California in Los Angeles found that an orange-red carotenoid found in corn: beta-cryptoxanthin, was protective against lung cancer. The scientist found that men who ate the most food containing beta-cryptoxanthin had a 15 to 40% less change of getting lung cancer, compared with the men who ate the least.

Another research at the University of Maryland School of Medicine in Baltimore, found that a compound of fiber that is found in abundance in corn: inositol hexaphosphate, prevents the growth of colon cancer cells in test tubes. Researchers found that it stops the cancer cells from dividing.

Soluble Fiber
Corn contains soluble fiber, which binds with bile, a cholesterol-laden digestive fluid produced by the liver. Since soluble fiber isn’t readily absorbed by the body, it passes out in the stool, taking the cholesterol with it. It has the same potential as wheat bran and oat to lower cholesterol.

Low in Calories and Loaded with Nutrients
A great advantage of corn is that it provides a lot of energy while delivering a small number of calories – about 83 per serve.

Corn is an excellent source of thiamin, a B vitamin that’s essential to convert food into energy. An ear of corn provides 0.2 mg of thiamin, 13% of the Daily Value (DV) for this nutrient. And since fresh sweet corn consists primarily of simple and complex carbohydrates, it’s a superb energy source. It provides our energy needs without providing us with a lot of fat.The little fats in corn are polyunsaturated and monounsaturated fats, which are much healthier than the saturated fats found in meats and high-fat dairy foods.

How to buy and to prepare corn
Make sue it’s mature.
When you buy corn at the supermarket, look for corn that has full plump kernels. When it is at the optimum stage of maturity it contains most nutrients. To check if corn is ripe, puncture one of the kernels with your finger nail.
If the liquid that comes out of it is not milky-colored, the corn is either immature or over ripe and you should not buy it.

Get the whole kernel
No matter how diligent you are when eating corn on the cob, you invariable leave a lot behind. To get the most out of each kernel, you’re better off buying frozen or canned corn. Or you can cut the kernels from the cob with a knife. Unlike eating it right off the cob. You get more of the corn’s benefits by having a mechanical cut that takes the entire kernel off.

Buy it vacuum-packed.
While canned corn can be almost as nutritious as fresh, it loses some of it’s value when it’s packed in brine, a salty liquid that leaches nutrients from food during processing. Look for vacuum packed corn to get the most vitamins, which doesn’t contain brine. Corn that’s vacuum packed (you can read it on the label), usually comes in short, squat cans. Or choose frozen corn instead. Studies at the FDA showed that frozen corn is just as nutritious as fresh.

In the Kitchen
Corn on the cob is very easy to prepare. All you have to do is strip off the husk and corn silk, and steam the ears for a few minutes. Here are a few tips for maximum taste.

Don’t heat corn rapidly but cook it right away to avoid the sugar to turn into starch. Don’t use salt, this will draw moisture from the kernels,and makes them tough and hard to chew.

Strip the Kernels.
When you have a graving for fresh corn but don’t want to wrestle with the cob, just strip the kernels off. Hold the cob upright in a bowl. Using a sharp knife, slice downward, cutting away a few rows at the time. When all the kernels are removed, scrape the dull side of the blade down the sides of the cob to extract the sweet, milky juice.

Foods that Fight Colds & Flu Infection

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Since ancient times people have been victims of cold and flu and tried to find a cure for them without success. The common cold is one of the most prevalent causes of illness in the world.
Most adults will have an average of two to four colds each year. During each infection you can expect to spend approximately between 8 to 10 days coughing, sniffling, sneezing, and feeling miserable in general.

The cause of the common cold is the invasion of one of the 200 cold-causing viruses into the cells of your nose and throat. These tiny viruses are practical indestructible.
Antibiotic drugs that destroy bacteria have no change with viruses. Medicines strong enough to kill most cold-causing microbes would probably kill you also in the process, says Dr.McAllister.

The flu, which is also caused by a virus, affects 5 to 20% of the people in the United Sates, of which 36,000 die each year. Fortunately, there is a flu shot that, according to studies, is effective in 70 to 90% of healthy people under age 65, as long as the match between the vaccine and circulating virus is close.

According to the CDC (Center for Disease Control and Prevention in Atlanta), among people over age 65, who are living outside of nursing homes, the flu shot is 30 to 70% effective in preventing hospitalization for the flu, and also for pneumonia. And for people over age 65 who are living in nursing homes, the flu shot is 50 to 60% effective in preventing hospitalization for the flu and pneumonia, and 80% effective in preventing death from the flu.

One of the best strategies you can do is to eat all the best immune-boosting foods you can find, and there are plenty to choose from. According to research, some of the foods we daily eat contain powerful compounds that can help stop viruses from taking hold. Even when you’re already sick, choosing the right foods will ease the discomfort and possibly help you to get better sooner.

You only need a few viruses into your system to start colds and flu. Once they are inside, when your immune system don’t stop them early on, they multiply quickly to enormous numbers, and that’s when you start feeling sick.

One way to stop this invasion is to eat yogurt that contains Lactobacillus recuteri, which is only found in the US in a brand called Stonyfield Farm. Researchers in Sweden gave 262 people either a supplement containing this bacteria or a placebo. After taking the supplement or the placebo for 80 days, the researchers found that people who took the supplement were 2 ½ times less likely to have caught a cold than the ones that took the placebo.

The other, less surprising way to stop the microbial invasion is to eat more fruits and vegetables.
These foods contain a variety of compounds called glutathione, that strengthen the immune system and stimulates it to release large numbers of macrophages, specialized cells that seize viruses and destroy them before they make you sick.

Avocados, watermelons, asparagus, winter squash and grapefruit are all rich in glutathione.
Okra, oranges, tomatoes, potatoes, cauliflower, broccoli, cantaloupe, strawberries, and peaches are also good sources.

Another powerful compound in many fruits and vegetables is vitamin C. Doctors are debating for years and are still debating, whether vitamin C can help to prevent colds. When you’re already sick, however, taking extra vitamin C has been proven to relieve cold symptoms and help you get better sooner.
Vitamin C appears to strengthen white blood cells, which are essential for fighting infections.

Researchers in Finland found that by taking 1,000 mg vitamin C per day can reduce cold symptoms and shorten the duration of illness by 23%.

To get enough of this important nutrient you have to eat a lot of oranges, broccoli and other foods rich in vitamin C. Drinking orange juice, which contains 61 mg in a 6-ounce serving, is probably your best choice, but cranberry and grapefruit also contain lots of vitamin C.

Benefits from Red Wine
To put up an even stronger defense against the flu, consider filling your glass with red wine instead of juice. A study conducted in Rome found that resveratrol, the polyphenol found in red wine, actually stopped influenza cells from replicating. The best wine to pick for this is Pinot Noir from California, which has the most resveratrol, according to a research at the University of Mississippi.

It’s important to keep in mind, however, that alcohol can come with some unwanted effects. For example, drinking heavily can raise blood pressure and have other damaging effects on your health. So if you do drink, drink in moderation.

Healthy Bulbs
Garlic has always been used for treating virtually every type of infection.
There is also growing evidence that it can help protect against colds and flu.
Garlic contains dozens of chemically active compounds. Two of them, allicin and alliin,
have proved to kill germs directly. Garlic also seems to support the immune system,
by releasing natural killer cells, which destroy even more germs.

However, to get the benefits from garlic you have to eat a lot of it, as much as a whole bulb a day to combat colds and flu, says Elson Haas, MD.director of the Preventive Medical Center of Marin in San Rafael, California, and author of :”Staying Healthy with Nutrition.”

Unless you have developed a taste for it, you probably can’t eat that much garlic.
Microwaving or baking garlic till it’s tender, however, will take away some of the burn and sweeten the taste, says Irwin Ziment, MD, professor emeritus at the University of California, Los Angeles. “The softened garlic seems to be still quite potent ,” he added.

Hot drinks can help
According to research, two traditional treatments for cold and flu – a cup of hot tea and a steaming bowl of chicken soup – are two of the most potent home remedies.
Both of these, besides chile peppers and other spicy foods, contain compounds that can relieve congestion and keeps the immune system strong.

Tea, for example, contains a compound called theophylline, which help break up congestion. Tea also contains quercetin, a compound that may help viruses from multiplying.Instead of black tea, though you may want to sip chamomile. Researchers in London (where else?!) found that people who drank 5 cups of chamomile tea a day for 2 weeks, had increased blood levels of polyphenols. These plant based chemicals have been associated with antibacterial activity.

Chicken soup is another folk remedy that has been proven to be effective. In fact, having a bowl of chicken soup is one of the best ways to relieve stuffiness and other cold and flu symptoms. In laboratory studies, researchers at the University of Nebraska, found that chicken soup was able to prevent white blood cells from causing inflammation and congestion in the airways.

You may also like to try a hot pepper. Jalapenos, ground red pepper (cayenne), and their fiery kin contain a compound called capsaicin, which is similar to a drug used in medications against cold and flu, will help you to breath easy again.
Capsaicin also can stop sickness before it starts. You can get plenty of capsaicin from hot peppers and they don’t need to be fresh to get the benefits. Mixing 1/4 teaspoon of ground red pepper in a glass of water and drinking it can be very effective, “it’s heating but not irritating”, says Dr Haas.

Cholesterol Control

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High Cholesterol levels is the cause of heart attack, stroke and other cardiovascular diseases.
Almost 100 million Americans have cholesterol levels over 200, of these about 34.5 million
have cholesterol levels of 240 or above.

But there is good news for these people. You can control the risk for heart disease by eating foods that contain less saturated fat and cholesterol. This is an efficient way to reduce the amount of cholesterol in your blood.

Facts about Cholesterol
People in general think that cholesterol is bad for you. But as a matter of fact, your body need cholesterol, which is produced in the liver to make cell membranes, sex hormones, bile acids, and vitamin D. You couldn’t live without it. Cholesterol is found in animal foods such as meats, milk, eggs and butter. But if you get too much of it, it becomes dangerous.

This is particularly true for the type of cholesterol called low-density lipoprotein (LDL).When LDL cholesterol circulates in the bloodstream, it undergoes a process called oxidation. In other words, it spoils and becomes rancid. Your immune system react to it as it would to any other invader. Immune cells gobble up the cholesterol molecules. Once engorged, they
stick to the walls of arteries, and hardening into a dense, fatty layer called plaque.When a lot of plaque accumulates, there is less room for blood to flow. Eventually blood flow may slow down and could even stop. When this happens in the arteries that supply the heart, the result is a heart attack. When it happens in the arteries supplying the brain, the result is
a stroke.

Your body has a mechanism for dealing with this threat. Another form of cholesterol, called high-density lipoprotein, (HDL), transports the dangerous type of cholesterol out of the blood and into the liver for disposal. Normally, it does a good job One study found that every one-point rise in HDL cholesterol protects the heart at least as much as a point drop in LDL
cholesterol, reducing risk of a fatal heart attack by 2%. But when cholesterol levels get too high, the HDL cholesterol can’t keep up, and LDL gradually rises to dangerous levels.

Ideally, you want to have high levels of HDL cholesterol and low levels of the dangerous LDL. The National Cholesterol Education Program recommends keeping total cholesterol below 200 milligrams per deciliter of blood. Actually, LDL should be below 130, and HDL should be above 40. An HDL above 60 would be even better to protect against disease.

A good way to keep your blood cholesterol level within healthy limits is to eat no more than 300 milligrams of dietary cholesterol a day (a little more than the amount in 11/2 egg yorks). But because the body itself makes cholesterol, limiting the amount of cholesterol in your diet is only part of the solution.

Saturated and Monounsaturated Fat
“The component in food that has the most effect on blood cholesterol levels is saturated fat”, says Mark Kentor, PhD, of the University of Maryland, College Park. Saturated fats, which are found mostly in animal foods such as red meats, milk, egg yolks, butter and cheese, can increase the amount of harmful low-density lipoprotein (LDL) cholesterol in the bloodstream as well as the total amount of cholesterol.

Every day, the Average American eats the fat equivalent of a full stick of butter. Experts strongly recommend to decrease the amount of fat in your diet.

But there is one time of fat you can eat moderate amounts of and that is monounsaturated fat, which you find in avocados, olive oil and canola oil. It can lower levels of bad LDL cholesterol, while leaving the beneficial high-density lipoprotein (HDL) untouched.

Researchers have known for a long time that people in Mediterranian countries where olive oil is consumed every day, have some of the lowest rates of heart disease in the world, even when their cholesterol levels are fairly high.

But we can’t give all the credit to olive oil for all the benefits. People in the Mediterranian region also eat a lot of fresh fruit and vegetables, plus they walk more than Americans and are less likely to be overweight.If you decide to add more olive ol to your diet, use it in moderation, and cut back on all fats.

Health benefits of Nuts
One of the many health benefits of nuts is their ability to reduce the level of LDL cholesterol.an Scientists at the USDA found that nuts contain significant levels of nutrients called plant sterols. These nutrients can lower LDL cholesterol, possibly by keeping your digestive system from absuntorbing the cholesterol in the foods you eat. Researchers in Canada found that when people with high cholesterol levels in their blood, ate 1.8 grams of plant sterols a day, their cholesterol levels dropped by 8%.

You can find sterols in sesame seeds, 144 mg, sunflower seeds, 104 mg and pistachios, 83 mg. in 1/4 cup. Coconut got a bad reputation because it contains more saturated fat than butter, however, more than half of the saturated fat in coconuts is lauric acid. Research discovered that even though lauric acid raises LDL cholesterol, it boosts HDL cholesterol even more.the al So in the long run, this is good for your overall cholesterol profile.

An even more favorable nut than the coconut is the almond. Researchers at Tufts University found that the skin of almonds are rich in antioxidants that help to remove LDL cholesterol. They found that extract of almond skin flavonoids reduced LDL oxidation by 18 % in hamsters.

Eat one to two fistfuls of almonds per day. This amount – 1 to 2 ounces – or raw, unblanchedalmonds each day gives a significant reduction of cholesterol in a University of Toronto study. Even better: the addition of this amount of almonds to the diet didn’t result in any weight gain.

Fiber Support
Besides eating whole grains, beans and fresh fruits to help keep your digestive system in top shape, you will also reduce your cholesterol level by eating these foods. They are filled with soluble fiber, a substance that forms a gummy gel in the digestive tract, which helps lower cholesterol levels.

Researchers from the USDA put 25 people on heart-healthy diets for 5 weeks.
They gave some of the people 3 grams of soluble fiber each day from barley – about the amount in a half-cup. When compared with the other people, who didn’t get the barley, their total cholesterol level dropped by 9%.

The Daily Value of fiber is 25 grams. This is equivalent to eating 2 to 4 servings of fruits, 3 to 5 servings of vegetables and 6 to 11 servings of breads, cereals and grains each day. Eating oatmeal or oat bran cereal several times a week will add even more soluble fiber to your diet. Other good sources of soluble fiber include pinto beans, red kidney beans, Brussels sprouts and sweet potatoes.

Benefits from milk and wine.
These two very different beverages may help improve cholesterol levels. Fat free or low-fat milk is best. According to a research, after 4 weeks of consuming 1,060 mg of calcium, 490 mg of phosphorus ( a combination found in dairy products) in supplement form, the cholesterol levels of healthy people were reduced by 6%, compared with people who didn’t get the supplements. One 8-ounce glass of milk contains about a third of the amounts taken in the study.

Another study, conducted in Boston, found that drinking an average of 5 wine drinks a week cut the risk of having dangerously low HDL levels by a whopping 78%. It’s important to keep in mind that drinking more heavily can raise blood pressure, which is another risk factor for heart disease, and can have other damaging effects on your health.

Asian Super food
Asian people eat soybeans and other soy products like tofu, which contain a compound called phytostrogens, which lowers total cholesterol levels and LDL cholesterol levels. These compounds help to transport LDL cholesterol from the blood stream to the liver, where it’s broken down and excreted. They also may prevent LDL from oxidizing, which helps to avoid clogging of coronary arteries. To get the benefits of lowering cholesterol levels you have to eat two or three servings of soy foods per day.

Marine Support
Besides watching your cholesterol levels, there is another factor to watch: your level of blood fats called triglycerides. People with high levels of triglycerides are more likely to have low levels of protective HDL. Conversely, lowering your level of triglycerides can help decrease your risk of heart disease.

Salmon, tuna, mackerel and other oily fish contain omega-3 fatty acids, which have proved to lower triglycerides. Omega-3 may raise levels of beneficial HDL cholesterol as well.Fish is also low in calories and saturated fat. To get the maximum benefits from omega-3s, plan on eating 3 to 4 ounces of fish two times a week.

Chile Peppers are Potent Red Hot Healers

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Hot chilies have long been used as natural remedies for coughs, colds, sinusitis, and bronchitis. There is some evidence that they can lower low-density lipoprotein (LDL) cholesterol, the type associated with stroke, high blood pressure, and heart disease. There is also some evidence that chilies can help prevent stomach ulcers. And research suggests that chilies might prevent cancer.

Weight loss
In the past, Chile peppers were used to stimulate appetite. But ironically, they may do just the opposite.In fact, Chile peppers seem to provide a three-pronged attack against obesity.Eating Chile peppers may help fight off cravings.According to some experts, eating sharp-tasting foods like hot peppers, pickles and tomato juice can overwhelm taste buds, cutting off cravings.

Also, Chile peppers may help you to eat less. Researchers in the Netherlands gave 12 men 0.9 gram of ground Chile pepper, either as a pill or mixed into a tomato juice beverage. Thirty minutes later they turned the men loose at an all-you-can-eat buffet. Compared with men who were given a placebo, the men who had Chile pepper reduced their food intake by 10 to 16%.

Thirdly, it actually requires energy to eat Chile peppers.That’s right! It burns calories to eat them. That’s because the heat you feel when you eat Chile peppers takes energy to produce.

Cancer protection
Researchers at the University of Pittsburgh discovered that the capsaicin, the compound that gives Chile peppers their heat, caused pancreatic cancer cells that had been implanted in mice, to die through a process called apoptosis. Pancreatic cancer, one of the most aggressive cancers, is the fifth leading cause of cancer death in the United States.

Another study, this one by researchers at the University of California, Los Angeles, found that capsaicin stops the spread of prostate cancer cells. It does that in several ways, including causing cancer cells to commit suicide. Researchers gave animals capsaicin three times a week. After a month, the animals’ prostate cancer tumor growth and seize had decreased significantly

Decongestants
Hot peppers are the ultimate decongestant to clear up a stuffy nose. “A hot chili can work as well as over-the-counter cold remedies”, says Dr. Ziment,”Some of the foods used to fight respiratory diseases for centuries, including hot peppers, are very similar to the drugs we use now.”
The plant chemical that gives hot peppers their sting and makes them so nose-clearing good is capsaicin. It is similar to a drug called guaifenesin, which is used in many over-the-counter and prescription cold remedies, says Dr. Ziment.

Of course, eating a Chile pepper has more of an immediate impact than taking a spoonful of medicine. When you get a hot pepper on your tongue, your brain is slammed with an onslaught of nerve messages. The brain respond to this “Ow!” message by stimulating secretion-producing glands that line the airways. The result is a flood of fluids that make your eyes water,your nose run, and the mucus in your lungs loosen. In other words, Chile peppers are a natural decongestant and expectorant.

Support for heart and stomach
Consuming peppers may lower your risk for heart disease. Capsaicin not only improves circulation, it also decreases the clotting potential of your blood, preventing blockages in the arteries of the heart and brain that can lead to heart attacks and strokes.

In experiments at the Bristol-Myers Squibb Pharmaceutical Research Institute, capsaicin was found to reduce the occurrence of dangerous heart-rhythm disturbances, lower blood pressure, and improve blood flow to the heart. It seems to function in these roles as a natural calcium channel blocker, analogue to some prescription heart drugs,says Dr. McAllister

Interestingly, capsaicin has been shown to lower cholesterol levels in turkeys, eating high-cholesterol diets. Like humans, turkeys are known to develop hardening of the arteries that can lead to heart disease.

For years, doctors advised people prone to ulcers to abstain from spicy foods. Research now suggests the opposite -that Chile peppers may help prevent occurring ulcers. Capcaicin seems to shield the stomach lining from ulcer-causing bacteria by stimulating the flow of protective digestive juices.

Red-Hot Vitamins
Getting more hot Chiles into your diet may strengthen your personal anti aging arsenal, because they are a rich source of the antioxidants vitamin C and beta-carotene (which is converted to vitamin A in the body).Increasing your intake of antioxidant vitamins, researchers believe, may help prevent damage that can lead to cancer, heart disease and stroke, as well as arthritis and a weakened immune system.

One red Chile packs 3 milligrams of beta-carotene, between 30 and 50% of the amount recommended by most experts. Studies show that people who consume more beta-carotene rich foods are not as prone to cancer and heart disease.

Eating the entire pepper-seeds and all-gives you the highest concentration of the healing compound capsaicin and most heat.

Buy fresh Chile peppers that have vivid, deep colors. Their skin should be glossy, firm and taut, and their stems should be hardy and fresh.

Store them in paper bags, instead of plastic. Enjoy them raw, that’s the best way to get the most vitamin C.

The hottest Chile pepper is not necessarily the most healing, so don’t make yourself suffer. Here are a few different type of Chiles, from hot to mild, you may like to try:

* Habanero pepper and Scotch bonnet are among the most mouth-blistering peppers.
* Jalapeno and Fresno peppers weigh in at 50% firepower, compared to the Habanero.
* Hungarian cherry and Anaheim emit more of a glow than a flame and are a good
choice for tamer palates.