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Discovering 600 Carotenoids in Apricots.

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This tasty fruit originated from China more than 4,000 years ago and spread through the Middle East and Mediterranean in ancient times. Now it’s grown in Europe, Africa, Australia and America too.

This sweet and delicious treat is loaded with a variety of compounds that research has proved to fight infections, blindness and heart disease. Most of the health benefits of apricots are due to their
exceptionally diverse carotenoid content. Carotenoids are the pigments that color many of our favorite fruits and vegetables red, orange and yellow. They give a wide range of health protecting benefits in humans. Researchers have identified more than 600 different carotenoids, under which beta-carotene as one of the most powerful.

Support for the Heart
The unique mixture of healing compounds in apricots makes this fruit a powerful way to protect against heart disease.Apricots contain another carotenoid called hycopene, together with beta-carotene, they are potent in fighting against oxidation of low-density lypoprotein (LDL) cholesterol.
This is important because experts consider oxidized LDL as being an important factor in atherosclerosis,
which stiffens and narrow arteries, like the ones taking care of your heart supply.

A Japanese study by which 3,000 men and women were followed for nearly 12 years found that those with high levels of carotenoids, such as beta-carotene and hycopene, were less susceptible to die of cardiovascular disease.

Another study by which 73,000 American women were followed for 12 years, found that those which diets containing the highest levels of beta- and alpha-carotene had significantly lower risk of coronary
artery disease.

Powerful cancer protection
Besides tomatoes, in particular processed tomato products, which provide nearly 85% of the lycopene in American diets, apricots are another source of this carotenoid. Lycopene is one of the most potent
antioxidants that experts know about. It could help prevent cancer by protecting the DNA of your cells
from free-radical attacks. The antioxidant properties are also responsible for preventing atherosclerosis
involved in cardiovascular disease.

Researchers looked at the role lycopene in tomatoes plays in the protection of prostate cancer.
A meta-analysis – which synthesizes research results from a number of studies – found that men who ate a lot of cooked tomato products had 19% less risk of prostate cancer than men who seldom ate any tomato products. So what, you may ask, have this to do with apricots?

Researchers explain that the protective effects from tomatoes may come from other compounds in them.
Nevertheless, if you like the taste of apricots, the knowledge that the lycopene inside of them might be
helpful for fighting cancer, makes them even sweeter.

Source of Vitamin A
Eating apricots also provide you with plenty of vitamin A. (The body convert the beta-carotene into
vitamin A ). This nutrient is good for the eyes, and as is generally known, the eyes need all the help
they can get. Light passing through the eyes triggers the release of tissue-damaging free radicals.
Uncontrolled, these destructive oxygen molecules attack and damage the lenses of the eyes, opening up the change of getting cataracts. Free radicals can also attack the blood vessels supplying the central portions of the retinas, called the maculas. If the blood supply gets cut off, the result can be macular degeneration, which is the main cause of vision loss in older adults.

Vitamin A has proved to be a powerful protection against the damaging effects of free-radicals.
A study with more than 50,000 nurses proved that women who consumed the most vitamin A in their diet, reduced their risk of getting cataracts by more than one-third.
Three apricots provide 2,769 IU of vitamin A, which is 55% of the daily value for this vitamin.

High fiber content
When eating apricots with the skin, you can be assured to get a substantial amount of fiber.
High-fiber foods can help you lose weight, control high blood sugar, and lower cholesterol levels.
They are also essential for keeping your digestion healthy.

Three apricots contain 3 grams of fiber, or 12% of the Daily Value. Also, it’s at a minimal calorie cost of just 51 for all three.

To get the most out of apricots, eat them when they are still slightly firm. Apricots contain the most
nutrients when they are at their ripest. Once they get soft, these compounds quickly start to break down.

Watch the color.
Unlike most fruits, apricots can be yellow or orange and still be ripe.Both colors are acceptable when you’re trying to get the most healing benefits.

Store them carefully.
It’s important to keep apricots cool, to prevent them from getting overripe. Unless you’re going to eat them within a day or two, it’s best to store them in the fruit bin in the refrigerator, where you can keep them for about a week. It’s a good idea to store them in a plastic bag to avoid them picking up other smells from food or from the refrigerator itself.

According to Adel Kader, PhD, Professor of post-harvest physiology in the department of plant science at the University of California, you can also reap the benefits from apricots when they are dried or canned. According to the USDA, five fresh apricots contain 3,370 IU of vitamin A, and 1,915 micro grams of beta-carotene. A half cup of canned apricots contains 2,063 IU vitamin A, and 1,232 micro grams of beta-carotene.
And 10 dried apricots halves contain 1,261 IU of vitamin A and 757 micro grams of beta-carotene.

Avocados – No longer a Forbidden Fruit

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The well known characteristics of fruit, which is light, low-calorie, and fat free, does not apply to the avocado. An avocado contains a lot of calories -360 or more. And it is also one of the few fruits with a measurable fat content, about 30 gr. each. That’s almost half the daily recommended amount for an adult.

If you have doubts about the fact that a food that contains so much fat could be good for you, ask a dietitian. He will tell you that adding some avocado to your diet, could actually improve your health.

Avocados have high folate and potassium content. They are also rich in fiber and monounsaturated fat, both are important for people who are concerned about diabetes and heart health.

A favorite part of a Diabetes Diet
People with diabetes have always been told to eat more carbohydrates and cut back on fat. In general that’s good advice, but it hasn’t to be the best advice for everyone.

Doctors have discovered that when some people with diabetes eat a lot of carbohydrates, they tend to develop high levels of triglycerides, a type of blood fat that may contribute to heart disease. However, when people replace some of those carbohydrates with fat that’s found in avocados, the dangerous fats in the bloodstream tend to decline.

The monounsaturated fat in avocados are called oleic acid. They have found that this type of monounsaturated fat control fat levels in the body and help control diabetes.

Scientists in Mexico put 16 women with diabetes on a relatively high fat diet, with about 40% of calories coming from fat. Most of the fat coming from avocados. The result was a 20% drop in triglycerides. Women on a higher carbohydrate plan, by contrast, had only a 7% drop in triglycerides. Someone on a 2000-calorie-a-day diet might be advised to eat 33 gr of monounsaturated fat. You can get about 20 gr. from just one avocado.

Lowering High Cholesterol
Apart from people with diabetes, people with high cholesterol levels can also benefit from
the oleic acid in avocados.

In Mexico, where guacamole is considered almost a food group, researchers compared the effects of two low-fat diets. The diets were the same, except that one included avocados.
While both lowered levels of dangerous low density lipoprotein (LDL) cholesterol, the aocado diet raised levels healthy high-density lipoprotein, (HDL)cholesterol, while slightly lowering triglycerides.

Avocados also help in another way to lower bad cholesterol. They contain large amounts of fiber, Fiber adds bulk to the stool, causing it with the cholesterol it contains, to be excreted from the body quicker. One avocado contains more fiber than a bran muffin-10 gr or 40% of the Daily Value for fiber.

Support the Heart
Avocados are also a rich source of potassium. Half an avocado provides 548 mgr of potassium. 16% of the DV for this mineral. That’s more than you’d get from a medium banana or a cup of orange juice. Studies prove that people with a potassium rich diet, like avocados, have a significantly lower risk of high blood pressure and related diseases like heart attack and stroke.

In addition, some research has shown that oleic acid can reduce markers of inflammation in your body. Inflammation plays an important role in the development of artery-clogging atherosclerosis.

Rich in Folate
Another benefit from avocado is that it’s rich in folate, a B vitamin that helps prevent the threatening birth defects of the brain & spine. Many women don’t get enough folate in their diets, but avocados can go a long way towards fixing that problem. One avocado contains 114 micro grams of folate, which is 28% of the recommended Daily Value, or nearly 20% of the 600 micro grams that pregnant women need daily.

Minerals for your Bones
Avocado can help you to keep your bones healthy. A cup of mashed avocado contains 120 mgr of phosphorus, which is 12% of the DV. This mineral is a major component for your bones and teeth, and having plenty of phosphorus on hand also helps your body produce energy from the foods you eat.

Zinc for Good Nutrition
You’ll also find 1.47 mgr of zinc swimming in the green depth in a cup of mashed avocado.
That’s just under 10% of the DV. Zinc conducts countless activities in your body.
The mineral helps keep your immune system working properly, for example, and plays a role in wound healing.

Zinc also aids in your senses of smell and taste, which are necessary to be able to enjoy the food you eat.

Shopping for Avocados
If you live in the US, get your avocados from Florida. They provide all the nutrients without all the fat. They have about 2//3 of the calories and half the fat of Hass avocados. The best time to buy avocados is between November and March.
They may have one-third the fat of those picked in September or October.

Warning for Drug Users
People who are taking warfarin should take care when eating avocados. Researchers in Israel found that eating between one half and one avocado could make the drug work less efficient. While the effects didn’t last long,- when people stopped eating avocados,the drug started working better again – this could be dangerous for some people. So, if you’re taking warfarin,check with your doctor before adding avocados to your meals.

Help them ripen
Like bananas, avocados ripen better off the tree, so they are picked and sold unripe.
Once you get them home, leave them on the counter for several days until the fruit is
slightly soft. Or if you’re in a hurry toeat them, place them in apaper bag with an apple
or banana to soften. Never place hard avocados in the refrigerator, then they will ripen
too slowly.

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.

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.

Eating to Maximize Energy Levels

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leader of marathon young athlete runner running on road in autumn Park

Carbohydrates are the main energy source for your brain and muscles. They are broken down in our gut and released into our blood stream as glucose. This glucose is used by our brain and muscles as fuel. By supplying our body the carbohydrate it needs at meal times, we are supplying it with the fuel necessary to maximize energy levels and minimize fatigue.

The key to optimizing energy levels is controlling your blood glucose levels. There are many ways of achieving this.

Firstly, when it comes to carbohydrate, it’s important to consider how much you need to eat for your size and activity levels (i.e. the quantity) and to focus on the type of carbohydrate you’re eating (or in other words the quality).

Plants contain carbohydrate, with starches providing more than fruit or veggies. It’s a good idea to ensure that half your meal is fruit or vegetables and allow starches to occupy ¼ of your plate. When choosing which starchy carbohydrates to include in your meal, always focus on two things… variety and fiber content. More often than not, the more natural it is the more fiber it will contain. So eat your carbohydrates as near to how they grew out of the ground as possible. For example, oats, brown rice, quinoa, buckwheat and bulgur are all excellent sources of carbohydrate and great suppliers of steady energy.

Another trick is ensuring balance… protein, fat and fiber help to slow down the release of carbohydrate from the stomach into the gut, thereby creating a steady absorption of glucose into the blood stream. There are foods that are naturally quite high in the necessary protein, fat and fiber such as nuts, seeds and avocado which, when added to meals, will have beneficial effects on energy levels. However, another trick is to ensure a healthy balance of the food groups at meal times. As half of the meal should be fruit or vegetables and ¼ starch, aim for the other ¼ of your meal to be a good quality source of protein.

Lastly, another tip is to add soluble fiber to meals. Soluble fiber forms a gel-like matrix in the stomach, thereby slowing digestion and the subsequent release of food from the stomach into the gut for absorption. Good sources of soluble fiber include fruit, vegetables, oats, linseeds or flaxseeds as well as chia seeds.

that protein’s Happy Happy Hemp and Baobab Super Protein is an excellent choice when energy is lacking. High in protein, it is also high in fiber and high in Vitamin C which is proven to help reduce tiredness and fatigue. Adding some to you favorite recipes will help you feel less tired.

The Great Disease Stopping Power of Brussels Sprouts

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Have you ever wondered how Brussels Sprouts are growing on a farm?
Brussels Sprouts grow in bunches of 20 to 40 up and down the sides of a central stalk that is several feet tall. You may have some other misconceptions about Brussels Sprouts.

You may have unpleasant memories about Brussels Sprouts from your childhood as having a strong and bitter taste, but today their taste has changed.
It’s time to have a fresh look at this vegetable with its undeserved bad reputation.
Today’s Brussels Sprouts taste better than they used to do in the past, and researchers have discovered that they may contain great disease stopping power.

Brussels sprouts are related to cabbage, cauliflower, and broccoli. In recent years, Brussels sprouts growers have developed varieties that are sweeter and milder than those you may remember from your childhood. Also, if you are careful to store and cook them properly,you can maximize their tastiness.

Cancer protection
As Brussels sprouts belong to the family of crusiferous vegetables, they are loaded with natural plant compounds called phytonutrients, which may help protect against cancer.
These compounds may be particularly effective against common cancers, like breast and colon cancers.

One of the key protective compounds in Brussels sprouts is sulforaphane. Research from test tubes to lab animals to humans shows that this component can interfere with cancer at many stages of its development. It can keep cancer-causing chemicals from becoming activated in your body; it may trigger cancer cells to spontaneously die; it can prevent new blood vessels from growing to a tumor to feed it; an it may help prevent cancer from metastasizing, or spreading to new locations.

A study which reviewed 80 studies looking at the relationship between consumption of brassica vegetables (such as Brussels sprouts0, found that most showed a link between higher consumption of these vegetables and a lower risk of cancer. The results were most consistent with cancer of the lungs, stomach, colon, and rectum.

Brussels sprouts contain another protective phytonutrient called indole-3- carbinol, or I3C.
This compound works as an antiestrogen, that means it helps break down your body’s estrogens before they contribute to the growth of cancer cells. It also helps boost the production of certain enzymes that help clear cancer-causing toxins from the body.

Lab tests have shown that I3C inhibits the growth of a variety of types of cancer cells, including breast, prostate, endometrial, colon, and leukemia.

In one small study, researchers in the Netherlands found that people who ate more than 10 ounces of Brussels sprouts (about 14 sprouts) a day for one week had levels of protective cancer-fighting enzymes in their colon that were, on average, 23% higher than people who did not eat Brussels sprouts.

There are also well-known vitamins, minerals and other substances that can help fight off cancer, heart disease, high cholesterol, and a host of other health problems.
Topping this list is fiber. Brussels sprouts are a decent source of fiber, with about 3 grams in a half-cup serving.That’s more than you get in a slice of whole-grain bread.

When you eat your daily portion of Brussels sprouts it will help you to avoid all the conditions that a diet rich in fiber is known of to prevent : constipation, hemorrhoids, and other digestive complains.

A half-cup of Brussels sprouts also provides 48 mgs of vitamin C, more than 80% of the DV for this vitamin. It also provides 47 mgs of folate, about 12% of the DV. Folate, a B vitamin, is essential for normal tissue growth, and studies show that it may protect against cancer, heart disease, and birth defects. Women who are on birth control pills often have low levels
of this important vitamin.

Tips on how to cook Brussels sprouts.
To allow the tough stems to cook as quickly as the leaves, make an “X” on the bottom of each stem, using a sharp knife. Then steam them for 7 to 14 minutes, until they’re just tender enough to poke with a fork.

The big sulfur smell thrown off by these little cabbages discourages some people from taking advantage of their healing power. Add a celery stalk to the cooking water, it will help to neutralize the smell.

Use them quickly.
Although you can keep them for a week or longer in the refrigerator, they start to get bitter after about three days, Which may discourage you and your family from eating them and reaping their benefits. Buy only as many as you need in the next couple of days.

Soy Foods – Controls Your Weight

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This highly versatile food is loaded with beneficial nutrients, like fiber, omega-3 fatty acids,
low-fat protein, and a series of important vitamins and minerals. Also, it’s low in saturated fat,cholesterol and calories. When you take soy you get many of the health benefits you usually find only in fruits and vegetables. Soy can lower your risk of heart disease, and because it contains less fat and calories than meat, it can also help to control your weight.
Once hidden in Asian supermarkets and health food stores, soy is decidedly mainstream.
Sales of soy foods in the United States have skyrocketed – from $300 million in 1992 to $3.9 billion by 2004.

The new bottom line on soy? Choose it if you are looking for new alternatives to high-fat
mainstream protein products like meat and cheeses.
Skip it, if you never loved the taste of it.
And if you are at risk for breast and prostate cancer, be cautious ( the jury’s still out on
whether plant hormones in soy might stimulate tumor cells).Here’s what you need to know.

Soy foods faced big setbacks in 2005, when a US government panel decided that there was
protect bones from osteoporosis. In response, the National Institute of Health said it would
stop paying for new soy studies. That fall, soy producers withdrew a petition that asked
the FDA to permit food labels to claim that soy protein helps prevent cancer.
Behind these changes were new studies that put soy foods in perspective.

Modest cholesterol benefits
An American Heart Association review of soy research concluded that a daily dose of soy
might cut cholesterol by just 3%. The panel said the slight drop was probably due to the
fiber in soy and low fat, not to estrogen – like isoflavones in the beans.

No significant help for hot flashes
Out of eight randomized controlled trials of soy foods, only one found a significant reduction in the frequency of hot flashes, according to a report from the Oregon State University’s Linus Pauling Institute. While three out of five studies of soy isoflavone extracts found that isoflavones did help, they only cooled hot flashes by about 10% to 20%. And soy didn’t
improve vaginal dryness at all.

Doubt about cancer protection
While eating soy foods in childhood may help protect against breast cancer in adulthood,
studies have found that eating soy as an adult didn’t seem to help at all, according to Linus
Pauling Institute experts. Researchers had thought that the plant estrogens – called isoflavones- in soy could protect against breast cancer, triggered by more potent human estrogens, but studies showed that it doesn’t seem to help.

Soy Safety
Experts advice to be careful with soy products – especially for women who’ve had breast
cancer or are at risk. Because the isoflavones, which researchers worry, could have an impact on estrogen-fueled breast cancers.According to soy experts from the National Cancer Institute there is not enough evidence to say whether soy foods or supplements increase risk for developing breast cancer, or having a recurrence. Prostate cancer survivors
should be cautious too, say Tufts University cancer experts.
Even if you like soy and have no cancer risk you shouldn’t have more than 50 to 70 milligrams of isoflavones per day. That’s the equivalent of 1 to 2 (8-ounce) cups of soy milk or 6 to 9 ounces of tofu

Good reasons to Try Soy
For most people, soy foods like tofu, tempeh, and other meat replacements made with soy,
can be a healthy replacement for higher fat content meats and cheeses. “There are lots of reasons to add soy to your diet just from a basic nutritional perspective,” says prominent
soy researcher Mark Messina, PhD, of Loma LInda University in California.
For example, a half-cup of tofu provides about 20 grams of protein, or 40% of the Daily
Value (DV). The same half cup supplies about 258 milligrams of calcium, or more than 25%
of the DV, and 13 milligrams of iron, or 87% of the Recommended Dietary Allowance (RDA)
for women and 130% of the RDA for men.

While soy foods are moderately high in fat, most of the fat is polyunsaturated.
Soy foods contain little of the artery-clogging saturated fat found in meat and many dairy foods, says Dr. Mesina.

How to Eat Tofu
You can eat tofu anyway you like. It has little taste of its own but it takes on the flavor
of whatever you cook it with. You can use it in soups, vegetable dishes or desserts.
There are two main types of tofu.

Firm Tofu
It has most of the water removed, making it more solid.
Soft (or silken) tofu
It contains more water, giving it a soft, creamy texture.
It is often used for salad dressings and desserts.

Rinse both types with cold water before using.
Keep it submerged in fresh water or frozen.
Remove excess water which will help the tofu to maintain its shape during preparation.

Tempeh
These are chunky, tender cakes, made from fermented soybeans, that have been laced
with mold, giving them their distinctive smoky, nutty flavor.
You can grill tempeh or add it to spaghetti sauce.

The Healing Power of Vegetarian Diets

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In the 1960’s chefs started to experiment with cooking without meat.
But the meals were often tasteless. But now-a-days after experiencing
for more than a quarter of a century, cooks are combining fruits, vegetables
grains, and legumes in exciting new ways. The tastes are so good that even
large restaurants are now offering meatless meals.

As a result, more than 30 million Americans, including one in three teens,
have tried vegetarian meals, according to the American Dietetic Association.
They like the health benefits and how good the food tastes.
Vegetarian diets have changed, but one thing stayed the same: a plant based diet ,
which is low in saturated fat, high in fiber,vitamins, antioxidants, and a powerful
array of protective chemicals. This is the ultimate prescription for a longer and
healthier life, according to Virginia Messina, MPH, R.D. a dietitian in Port Townsend,
Washington, and coauthor of The Vegetarian Way.

Research results have showed that vegetarians have lower rates of cancer, heart
disease, high blood pressure, type two diabetes and obesity than people who eat meat.
According to British researchers, vegetarians have a 20% lower risk of fatal heart
disease and a 40% lower risk of cancer.

Other studies found more positive facts. Fifty years ago a large study of 27,530
Seventh-Day Adventists, whose religion advocates a vegetarian diet, provided the
first scientific link between vegetarian diets and better health.
Researchers were amazed to discover that among the vegetarian Adventists,
death rate from cancer were 50 to 70% lower than among other Americans.
Since then, study after study has confirmed the benefits of vegetarian eating.

In China, where people eat little or no meat, diseases such as heart disease,
breast cancer and diabetes, are far less common than in the United States.

Naturally lean
Something that makes vegetarian meals so healthy is that they don’t have all the
saturated fat and cholesterol that comes from meat. In fact, while most Americans
get about 36% of their total calories from fat, vegetarians get less, usually
between 30% and 34%. And most of the fat they get is the healthier polyunsaturated
and monounsaturated type – and not the dangerous saturated fat that comes from
animal foods.

In one study, researchers put 500 people on a vegetarian diet. After twelve days,
cholesterol levels had dropped an average of 11%.

Besides the fact that vegetarian meals don’t contain saturated fat that makes
vegetarian meals so healthy, they also contain the “good” fats.
According to studies, both polyunsaturated and monounsaturated fats, which are
found in olive oil, canola oil, nuts, seeds, and many other plant foods, can lower
the level of cholesterol when they’re used to replace saturated fat in the diet.
And the omega-3 fatty acids found in some plant foods, such as walnuts and
flaxeed, can further protect against heart disease by helping to keep artery walls
flexible and supporting the electrical “system” within the heart that regulates
a healthy heartbeat.

The Power of Plants
Doctors in the US have been pleading with Americans for years to eat more fruits,
vegetables, whole grains, and legumes, the same foods that vegetarians eat in
abundance. Most plant foods are loaded with antioxidants, like beta-carotene and
vitamin C and E. They are essential to protect you against diseases.
Also, plant foods contain an abundance of phytonutrients, which are natural plant
compounds that have been shown to lower the risk of cataracts, heart disease,
and many other serious problems.

In another study researchers found that people who got the most carotenoids,
the plant pigment that are found in dark green and deep orange, yellow, and red
fruits and vegetables, had half the risk of developing macular degeneration
(the leading cause of irreversible vision loss in older adults) as people getting less.

Vegetarian diets cut the risk of breast, colon, ovarian, and prostate cancer in a
number of studies. The magic ingredients include a number of cancer-fighting
phytochemicals. The naturally lower levels of saturated fat in most vegetarian diets
(except those that rely heavily on cheese) avoid a problem which is connected
with meat-rich diets: High-saturated fat diets seem to promote the production of
a form of estrogen called estradiol, which is linked to breast cancer.
In a study it showed that women who ate the most animal fats had a one-third
higher risk of breast cancer than those who ate the least.

Another study found that vegetarians have higher levels of “natural killer cells” –
special white blood cells that attack cancer cells – in their bloodstreams.

But even if you took all the nutrients out of plant foods, the vegetarian diet
would still have an edge, because of all the dietary fiber it contains.
The average American gets only 12 to 15 grams of fiber per day,
while vegetarians are getting as much as three times that amount.

It is almost impossible to exaggerate the importance of getting enough dietary
fiber. because it isn’t absorbed by the body, fiber passes through the
digestive tract, adding bulk to stools and helping them to move more quickly.
This does more than preventing constipation. The more quickly stools
and any harmful substances they contain move through the colon,
the less likely they are to do cellular damage that could lead to cancer.

Also, one type of fiber called soluble fiber, forms a gel in the intestine that
helps to prevent fat and cholesterol from passing through the intestinal wall
and into the bloodstream. In a study of more than 43,000 men, for example,
researchers found that those who added just 10 grams of fiber a day to their
diets – about 25% of the amount vegetarians get each day – decreased their
risk of heart disease by almost 30%.

Vegetarian diets also guard against other health issues, like kidney stones,
gallstones, and asthma. Because high-protein diets with much meat prompt
your body to excrete more calcium, oxalate, and uric acid – which are the
main building blocks of kidney stones. Diets with a lot of meat increase
the change of getting gallstones in women and could threaten bone density
by prompting the excretion of calcium.

In a Swedish study of 24 women and men, vegetable-based meals cut
the frequency and severity of asthma attacks.

Balance is the Key
A vegetarian diet can provide all the nutrients your body needs, including protein.
This is even true for strict vegetarians, who may avoid eggs, milk and other
animal foods all together. The proteins in meat are complete, that means they
contain all the amino acids your body needs.
The proteins in legumes and grains, however, may be low in one or more of the
amino acids, but because legumes and grains contain some amino acids, eating
a variety of these foods throughout the day will provide the proper balance.

However, vegetarians have the risk of vitamin B12 deficiency, which the body
needs to make red blood cells. It’s only found in animal foods.
People who don’t get enough vitamin B12 feel weak and tired.
You can get plenty of vitamin B12 by eating foods which are fortified with this
nutrient, such as fortified cereals, or/and you can take vitamin B12 supplements.

Why don’t you try Vegan Cooking? It’s one of the best things you can do for your health!
Try it here!

The Healing Power of Currants

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Currants are a favorite fruit in various countries.
The British love currant jams and jellies. The French consider black currant liquor
as their favorite. Until the turn of the previous century, Americans enjoyed fresh currants,
as well as currant jellies and sauces.

Today, fresh currants are hard to find in the US. (Don’t be fooled by the black “currants”
sold in supermarkets, they are really zante grapes.
What caused the end of our craving for currants? In the early 1900s, the USDA banned
the cultivation of currants because the shrubs harbored a fungus that was destroying
white pines. Even though the ban was lifted in the 1960s, currants never really made
a comeback. This is unfortunate, because currants, the forgotten fruit are a superb source
of vitamin C and fiber. What’s more, they contain a compound that present a powerful
cancer fighting potential.

Alzheimer’s Disease Prevention
It’s ironic that the forgotten fruit might prove to be helpful in keeping your memory sharp.
Researchers in New Zealand found that substances in currants could help prevent
Alzheimer’s disease. Two compounds in the currants, anthocyanins (which give them
their deep red color) and polyphenolics ( which is also abundant in red wine and chocolate),
where found to protect the brain cells of rats against the kind of damage that occurs in
people’s brains afflicted by Alzheimer’s disease.

Anthocyanins as well as polyphenolics are powerful antioxidants that provide protection
against free radicals.These highly reactive oxygen molecules can damage the brain and
other tissues if left to run amok. Much more research is needed to see if these results
would actually translate to people too.

Cancer Protection
Besides the fact that currants are extremely high in vitamin C content – a half cup of black
currants for example, has 101 milligrams of vitamin C, which is 168% of the Daily Value
and three times that of oranges – there is another thing that gets researches excited.
It’s the fact that berries contain a compound called ellagic acid, which has the ability
to prevent cancer from starting.

Ellagic acid belongs to a disease-fighting family of compounds known as polyphenols.
(Cranberries, raspberries, strawberries, and grapes also contain polyphenols).
It has been shown in laboratory studies to be a powerful antioxidant that helps neutralizing
free radicals, according to Gary Stoner, PhD, professor and cancer researcher at Ohio
State University in Columbus.
Free radicals try to replace their missing electrons by stealing electrons from healthy cells,
causing cellular changes that can lead to cancer.

It may surprise you that researchers found that currants are a much higher source of
antioxidants than blueberries, long regarded as the antioxidant champ.

Ellagic acid also has the ability to block the effects of cancer-causing chemicals in the body
at the same time that it stimulates the activity of enzymes that fight cancer growth.
This two-pronged approach makes this compound a powerful alley for blocking cancer.

Another antioxidant that has been found in currants is quercetin. In general, the most
common sources of quercetin are onions, tea, apples and red wine.
That’s for most of us anyway. The Finns, however, commonly eat certain types of berries
that contain quercetin – currants, lingonberries, and bilberries.
Researchers in Finland reasoned that these berries may be an important source of quercetin
in that country. The scientists divided 40 healthy men into two groups.
Half of the men ate their usual diets, but the other half 100 grams of black currants,
lingonberries and bilberries every day. After 8 weeks, the researchers found that the men
who ate the berries had blood levels of quercetin 32 to 51% higher than the men who ate
their regular diets. So the researchers concluded that these berries are a good source of
quercetin.

Like ellagic acid, quercetin has long been considered important in possibly helping to
prevent cancer. In test tube studies, it inhibits the growth of cancer cells, including those
from breast, colon, prostate, and lung tumors.

Protection against Digestion and Heart disease
Like most berries, currants are also high in fiber. The black, red, and white types all provide
about 2 grams, or 8% of the Daily Value. Apart from controlling digestive problems like
constipation and hemorrhoids, fiber also helps to deal with more serious health problems,
like high cholesterol and heart disease.

From a study of 21,930 Finnish men it showed that those who got just 10 extra grams of
fiber a day were able to reduce their risk of dying from heart disease by 17%.
Eating one or two servings of currants a day , along with extra fruits and vegetables,
will provide all the fiber you need to help keep your circulation in optimum form.

The only problem with fresh currants is that they are hard to find, since most supermarkets
don’t stock them. Your best change to find them is to check out roadside stands or farmers’
markets, as growers sometimes sell small amounts of these homegrown favorites.

When you are lucky enough to get your hands on fresh currants, you will get the most
out of them by storing them in an airtight container in the refrigerator. That way you will
be able to keep them fresh for 2 to 3 days. Or you can freeze them for use throughout
the year.

The Many Health Benefits of Flaxseed

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Flaxseed has been used for many years for making linen. It’s also known as linseed, one
of the ingredients in paint. The closest it came to being food was its use for livestock feed.
It’s only about a decade ago that science discovered the many health benefits of flaxseed.

Flaxseed is a rich plant source of omega-3 fatty acids. Apart from supporting good vision,
omega-3 also fight weight gain by increasing metabolic rate and they protect against
cancer growth. Flaxseed contains a different type of omega-3 than fish. This type reduces
the incidence of blood clotting, which can increase the risk of heart disease and stroke.
In addition, the omega-3 also appears to help prevent atherosclerosis, increase good HDL
cholesterol, lower levels of dangerous LDL cholesterol, and reduce inflammation.
They may also help to reduce depression.

Apart from omega-3, flaxseed is also a rich source of compounds called lignans.
While many plant foods contain lignans, flaxseed contains by far the most, at least 75 times
more than any other plant food. For example, you have to eat 60 cups of fresh broccoli
or 100 slices of whole-wheat bread to get the same amount of lignans in ¼ cup of flaxseed.
Lignans are important because of their powerful antioxidant properties to help blocking the cell-damaging effects of free radicals.
Food rich in lignans can lower the risk of heart disease. A Finnish study of almost 2,000 men found that those men with the highest lignan intake were significantly less likely to die from heart disease than those with the lowest intake.

Flaxseed also shows some potential of reversing kidney damage caused by lupus.
A condition by which the immune system produces harmful substances that attack and
damage healthy tissues.
When researchers at the University of Western Ontario gave flaxseed to nine people with
lupus related kidney disease, they discovered that several kidney functions, including
the ability to filter waste, quickly improved. The researchers believe that the lignans and
omega-3 in flaxseed fight inflammation in the tiny, very fragile arteries that supply blood
to the kidneys, helping reduce the artery-clogging process that can lead to kidney damage.

Apart from the health benefits of the lignans in flaxseeds to protect your heart, they also
fight cancer in your body. Lignans subdue cancerous changes once’s they have occurred,making them less likely to run out of control and develop into full-blown cancer.
Studies at the University of Toronto shows some promise for battling certain types of
cancer, in particular preventing typical female cancers, like breast- and ovarian cancer.

Two additional properties of the omega-3 in flaxseed, apart from its cancer-fighting power,
is the ability of limiting the body’s production of chemicals called prostaglandins.
The importance of prostaglandins is that they speed up tumor growth in large amounts.

To top it all up, flaxseed is also very high in fiber. Three table spoons of seeds contains
three grams of fiber, which is about twelve percent of the Daily Value.
The important role of fiber in your diet is the ability to block the harmful effects of
compounds that over time may cause changes in the intestine that can lead to cancer.

Whole flaxseed provide little benefit. Flaxseed is the one food that provide more
nutritional benefits when processed. So instead, buy the cracked or milled forms, which
readily give up the nutritious goodness packed inside.
Don’t buy the oil. Most of the lignans in flaxseed are found in the non-oil part of the seed.
While the oil may contain some lignans, it doesn’t provide as much as the other healthful
compounds found in the seeds, such as fiber, protein and minerals.