Food for the Heart

Ten Best Foods for Your Heart: Three opinions

2008-12-05T13:18:00.000-08:00

The 10 Best Foods for Your Heart: Nicole Collins

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http://www.bestlifeonline.com/cms/publish/nutrition/The-10-Best-Foods-for-Your-Heart.php

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Oatmeal
Salmon
Avocado
Olive Oil
Nuts
Berries
Legumes (lentils, chickpeas, black beans, kidney beans)
Spinach
Flaxseed
Soy

http://slideshows.health.com/slide_shows/10281/slides/10695/

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From Robin Spence, Union Memorial Hospital:

Spinach — All leafy greens provide folic acid (cuts heart attack risk), vitamins A & C (antioxidants), potassium (helps control blood pressure) and fiber (helps lower cholesterol).

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Fish & shellfish — Fatty fish contain omega-3 fatty acids which help prevent blood platelets from sticking together, sudden cardiac death and arrhythmias.

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Dried beans & peas — A great source of potassium, soluble fiber and cholesterol-free protein.

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Watermelon, cantaloupe — Full of antioxidants, potassium, vitamin C and fiber.

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Soy protein —

25 grams or more of soy protein daily, such as tofu or soy milk, helps lower cholesterol.

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Oatmeal & barley — Soluble fiber helps rid your body of cholesterol and lesstns the effect of carbohydrates on blood glucose levels.

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Garlic & onions — Garlic helps prevent platelets from sticking together. Onion does too, but to a lesser degree.

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Sweet potatoes — Sweet potatoes are a rich source of vitamin A and potassium.

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Avocado — Packed with nutrients including vitamins A & E, soluble fiber and healthy monounsaturated fat.

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Skim milk — Provides protein and potassium without fat. Calcium can also help control blood pressure.

http://www.unionmemorial.com/body.cfm?id=556226

Psyllium

2008-12-05T12:50:00.000-08:00

What is Psyllium Husk?

Psyllium husk comes from the crushed seeds of the Plantago ovata plant, an herb native to parts of Asia, the Mediterranean and North Africa. The psyllium seed husks have been used in herbal remedies. Similar to oats and wheat, psyllium is rich in soluble fiber. Traditionally, psyllium husk is used as a gentle bulk-forming laxative for constipation.

Psyllium Husk for High Cholesterol

Indeed, psyllium has long been recognized for its potential role in reducing blood cholesterol. As early as in 1998, the FDA already approved a health claim on psyllium:

3g to 12g soluble fiber from psyllium seed husk when included as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.

Studies have shown that psyllium husk is effective in lowering total cholesterol and low density lipoprotein or LDL (the bad cholesterol) levels.

Warning:

In general, prescription drugs should be taken one hour before or two hours after psyllium, because the absorption and effectiveness of many drugs may be reduced.
In addition, all foods bearing a psyllium health claim must also bear a label statement concerning the need to consume them with adequate amounts of fluids.

http://www.healthcastle.com/psyllium-cholesterol.shtml

Laxative Cholesterol Cutter

Family: Plantaginaceae; (includes about 250 Plantago species, including Rib Grass)

Genus and Species: Plantago Psyllium

Also known as: Fleaseed, Plantago, Plantain

Parts used: Seeds

Mention psyllium, and most people say, “Huh?” But mention the brand-name laxative Metamucil, and everyone says, “Oh, yes.” The fact is, except for a little sweetening, coloring, and flavoring, Metamucil is psyllium-the seeds of a hardy plant distributed around the world. Psyllium is among the safest, gentlest laxatives, which earned it a place in herbal Healing centuries ago. But recently scientists discovered psyllium also has the remarkable ability to reduce cholesterol.

Psyllium is often called plantain. However, it should not be confused with the other plantain (Muca paradisiacaL a palm-like tree that produces a fruit similar to bananas.

Nature’s Cure to Nature’s Call
For centuries, traditional Chinese and Ayurvedic physicians have used the seeds and leaves of several Asian Plantago species to treat diarrhea, hemorrhoids, constipation, urinary problems, and more recently, high blood pressure.

Psyllium entered European folk medicine in the 16th century as a remedy for diarrhea and constipation. Seventeenth-century English herbalist Nicholas Culpeper recommended the seeds for inflammations, gout, hemorrhoids, and sore nipples (mastitis) in nursing mothers.

European physicians eventually adopted psyllium, but it was not widely used on this side of the Atlantic until after World War I. Today, psyllium is one of North America’s most popular bulk-forming laxatives-e-the active ingredient in Metamucil, Fiberall, Hydrocil, Naturacil, Effersyllium, ProLax, and V-Lax.

www.greenpapaya.org/category/herbs/psyllium/

Pumpkin Seeds

2008-12-02T00:24:00.000-08:00

Pumpkin Seeds - Pumpkin seeds supply a lot of nutrients which include monounsaturated fats, vitamin A, B1, B2, B3, copper, magnesium, iron, zinc, manganese, and phytosterols, particularly beta-sitosterol.
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Health Benefits of Pumkin Seeds
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Pumkin seeds contain high levels of essential fatty acids and phytosterols particularly beta-Sitosterol, Delta5-avenasterol, and campesterol which have proved to be beneficial in treatment of prostate enlargement. The most common phytosterols are beta-sitosterol, campesterol and stigmasterol.
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Epidemiologic and experimental studies suggest that dietary phytosterols may offer protection from the most common cancers in Western societies, such as colon, breast and prostate cancer. Although the exact mechanism of the cancer-protective action is still under investigation, it is believed that beta-sitosterol prevents the tumor cell from invading healthy cells by limiting the adhesive interaction of the tumor cell and the membrane components of healthy cells. phytosterols in general are thought to have a bright future in clinical application for treating breast and prostate cancer.
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Coronary heart disease, one of the most common and serious forms of cardiovascular disease, causes more deaths in the U.S. than any other disease. Risk factors for CHD include high total cholesterol levels and high levels of low density lipoprotein (LDL) cholesterol. Clinical trials have shown that an intake of 2 to 3 g/day (a dose recommended by the National Cholesterol Education Program) of plant sterols and stanols -- when incorporated in margarines or spreads--significantly reduces the absorption of cholesterol by our intestine. This reduction in absorption makes the liver remove more harmful LDL cholesterol from our circulation, thereby reducing the amount of LDL in the blood. It is believed that plant sterols and stanols lower the total cholesterol level and the level of harmful low density lipoproteins (LDL), but seem to have no effect on the heart-friendly HDL cholesterol levels or triglyceride levels. Higher doses do not provide additional efficacy.
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Studies demonstrated that stanol esters (form of stanols freely soluble in fat spreads) can reduce LDL cholesterol levels in postmenopausal women by about 13%, which makes use of stanol esters attractive as a component of nondrug therapy in these women.
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According to FDA, foods containing at least 0.65 grams per serving of plant sterol esters, eaten twice a day with meals for a daily total intake of at least 1.3 grams, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.

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http://www.goodwithchildren.com/food/nuts/seeds-healthy-diet.aspx

Pumpkin seeds / pepitas – Eating the green, hulled, pumpkin seeds (also called pepitas) may promote prostate health, protection for men's bones, anti-inflammatory benefits for those with arthritis, and help lower cholesterol. Pumpkin seeds are a good source of the essential fatty acids, potassium, phosphorous, magnesium, manganese, zinc, iron, and copper, protein, and vitamin K.

http://www.veghealthguide.com/nuts-seeds.html
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Mangosteen

2008-12-01T15:31:00.000-08:00

Ever head of mangosteen? Mangosteen is a fruit originating in Southeast Asia and contains xanthones, a group of extremely powerful antioxidants that are rarely found in fruits and vegetables. Fortunately, they're found in high amounts in the tropical fruit mangosteen!

http://www.cbsnews.com/stories/2008/02/15/earlyshow/health/main3836818.shtml

Video about inflammation, mangosteen and heart disease

http://www.youtube.com/watch?v=qJEea4H68HQ

Mangosteen: Mayo Clinic

Mangosteen juice: Can it relieve arthritis pain?

Answer

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A number of laboratory and animal studies suggest that mangosteen has significant anti-inflammatory effects. Unfortunately, at this time, there have been no human studies to determine if these anti-inflammatory effects will be helpful to people with arthritis or other inflammatory conditions.

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Mangosteen is a tropical fruit native to Southeast Asia. Despite its name, mangosteen is not related to the mango. The fruit is the size and shape of a tangerine, with a thick, dark rind and creamy flesh. Mangosteen is marketed as a supplement, available as a juice and in capsule form. The juice typically consists of a mix of mangosteen and other fruit juices, such as apple, pear and blueberry — with an often undisclosed amount of mangosteen juice.

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Like many fruits and vegetables, mangosteen is a rich source of antioxidants. Antioxidants are natural compounds in foods that may protect against certain diseases, such as heart disease and cancer. Mangosteen also contains some unique chemicals called xanthones, which appear to have potent anti-inflammatory effects in the laboratory.
So for the time being, drink mangosteen juice if you enjoy the taste. But until human studies are completed, claims that mangosteen can cure arthritis or any other disease are just that — undocumented claims.

http://www.mayoclinic.com/health/mangosteen/AN01197

The exotic Mangosteen fruit is delicious, hard to get and has an impressive list of health benefits. Unfortunately most of the nutrients responsible for these benefits are to be found in the rind of the fruit, which tastes nasty. Therefore most commercial mangosteen fruit juice drinks contain more then just mangosteen in order to make them palatable.

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What are the health benefits of Mangosteen Fruit Juice?

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Mangosteen Juice contains xanthones and other phytonutrients.

The health benefits of these are reputed to be:

• Maintains immune system health
• Protects from free radical damage
• Supports microbiological balance
• Provides positive mental support
• Promotes joint flexibility
• Anti-seborrheic (prevents skin disorders)
• Anti-lipidemic (lowers LDL)
• Anti-pyretic (lowers fevers)
• Anti-neuralgic (reduces nerve pain)
• Anti-vertigo (prevents dizziness)
• Anti-Alzheimerian/Parkinson
• Increases energy
• Anti-depressant
• Anti-diabetic
• Anti-microbial
• Anti-ulcer
• Anti-tumour
• Anti-viral
• Anti-ageing
• Antibiotic
• Anti-inflammatory

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Are there any side effects to Mangosteen Fruit Juice?

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There are few truly scientific studies or clinical trials into Mangosteen Juice, so the befits and risk are still a little hazy but you should be aware of three concerns that have been raised:
Xanthones are thought to stop blood clotting properly
Xanothones can cause sedation in combination with other herbs or medicines.

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Mangosteen may be toxic at high doses

http://hubpages.com/hub/Review-of-Mangosteen-Juice

Guava

2008-11-24T15:32:00.000-08:00

Guava is another exotic fruit that's especially high in the antioxidant lycopene. Lycopene has been shown to decrease the buildup of plaque on the walls of arteries. Studies have shown that consuming high amounts of lycopene may cut the risk of heart disease by as much as 50 percent!
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http://www.cbsnews.com/stories/2008/02/15/earlyshow/health/main3836818.shtml

Nutrition Action Health Newsletter - Fantastic Fruit

Any fruit is good fruit. Some studies find a lower risk of cancer among people who eat more fruits and vegetables rich in carotenoids and vitamin C. Others find a lower riskamong people who eat more of any fruits or vegetables. But fruit aficionados may want to pick the most nutritious of the bunch. So we gave each fruit a rating by adding up its key nutrients: vitamin C, carotenoids, folate, potassium and fiber. We also added calcium and iron which are less common in fruit so you can compare scores for fruits to those for vegetables." After comparing various types of fruit the guava turned out to be the most nutritious one.

http://www.thefruitpages.com/bestfruit.shtml

Spinach

2008-11-23T15:37:00.000-08:00

Spinach — All leafy greens provide folic acid (cuts heart attack risk), vitamins A & C (antioxidants), potassium (helps control blood pressure) and fiber (helps lower cholesterol).

The 10 Best Foods for Your heart

http://www.unionmemorial.com/body.cfm?id=556226

The World's Healthiest Foods
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Spinach

Calorie for calorie, leafy green vegetables like spinach with its delicate texture and jade green color provide more nutrients than any other food. Although spinach is available throughout the year, its season runs from March through May and from September through October when it is the freshest, has the best flavor and is most readily available.

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We all know that Popeye made himself super strong by eating spinach, but you may be surprised to learn that he may also have been protecting himself against osteoporosis, heart disease, colon cancer, arthritis, and other diseases at the same time.

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Phytonutrient Flavonoids for Optimal Health.

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Researchers have identified at least 13 different flavonoid compounds in spinach that function as antioxidants and as anti-cancer agents. (Many of these substances fall into a technical category of flavonoids known as methylenedioxyflavonol glucuronides.) The anticancer properties of these spinach flavonoids have been sufficiently impressive to prompt researchers to create specialized spinach extracts that could be used in controlled studies. These spinach extracts have been shown to slow down cell division in stomach cancer cells (gastric adenocarcinomas), and in studies on laboratory animals, to reduce skin cancers (skin papillomas). A study on adult women living in New England in the late 1980s also showed intake of spinach to be inversely related to incidence of breast cancer.

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Spinach Carotenoid Combats Prostate Cancer

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A carotenoid found in spinach and other green leafy vegetables fights human prostate cancer two different ways, according to research published in the the Journal of Nutrition. The carotenoid, called neoxanthin, not only induces prostate cancer cells to self-destruct, but is converted in the intestines into additional compounds, called neochromes, which put prostate cancer cells into a state of stasis, thus preventing their replication.

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Spinach Flavonoid Combats Ovarian Cancer

Research calculating flavonoid intake in 66,940 women enrolled in the Nurses Health Study between 1984 and 2002 revealed that women whose diets provided the most kaempferol had a 40% reduction in risk of ovarian cancer, compared to women eating the least kaempferol-rich foods. In addition to spinach, foods richest in kaempferol include tea (nonherbal), onions, curly kale, leeks, broccoli, and blueberries.A significant 34% reduction in ovarian cancer risk was also seen in women with the highest intake of the flavone luteolin (found in citrus). Int J Cancer. 2007 Apr 30; Am J Clin Nutr. 2004 May;79(5):727-47.

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Helping You Bone Up

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The vitamin K provided by spinach-almost 200% of the Daily Value in one cup of fresh spinach leaves and over 1000% of the Daily Value in one cup of boiled spinach (which contains about 6 times as much spinach)-is important for maintaining bone health. Vitamin K1 helps prevent excessive activation of osteoclasts, the cells that break down bone. Additionally, friendly bacteria in our intestines convert vitamin K1 into vitamin K2, which activates osteocalcin, the major non-collagen protein in bone. Osteocalcin anchors calcium molecules inside of the bone. Spinach is also an excellent source of other bone-building nutrients including calcium and magnesium.

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Cardiovascular Protection from Spinach

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For atherosclerosis and diabetic heart disease, few foods compare to spinach in their number of helpful nutrients. Spinach is an excellent source of vitamin C and vitamin A, the latter notably through its concentration of beta-carotene. These two nutrients are important antioxidants that work to reduce the amounts of free radicals in the body; vitamin C works as a water-soluble antioxidant and beta-carotene as a fat-soluble one. This water-and-fat-soluble antioxidant team helps to prevent cholesterol from becoming oxidized. Oxidized cholesterol is able to stick to and build up in blood vessel walls, where it can cause blocked arteries, heart attack or stroke. Getting plenty of vitamin C and beta-carotene can help prevent these complications, and a cup of boiled spinach can provide you with 294.8% of the daily value (DV) for vitamin A along with 29.4% of the DV for vitamin C.

Spinach is also an excellent source of folate. Folate is needed by the body to help convert a potentially dangerous chemical called homocysteine that can lead to heart attack or stroke if levels get too high, into other benign molecules. In addition, spinach is an excellent source of magnesium, a mineral that can help to lower high blood pressure and protect against heart disease as well. A cup of boiled spinach contains 65.6% of the daily value for folate and 39.1% of the daily value for magnesium.In addition to its hefty supply of cardioprotective vitamins and minerals, a study published in the Journal of Agriculture and Food Chemistry has revealed that spinach Rubisco contains four peptides (protein components) that inhibit angiotensin I-converting enzyme-the same enzyme blocked by ACE inhibitor drugs, which are used to lower blood pressure. When given to laboratory animals bred to be hypertensive, spinach produced a blood pressure lowering effect within two to four hours. How much spinach did the animals have to eat to get this beneficial effect? Just 20 to 30 mg of these powerful spinach peptides for each kilogram (2.2 pounds) of their body weight. In human terms, what this suggests is that an entrée-sized spinach salad for lunch or a serving of steamed spinach as part of the evening meal may have a salutary effect on blood pressure two to four hours later.

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Promotes Gastrointestinal Health

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The vitamin C and beta-carotene in spinach help to protect the colon cells from the damaging effects of free radicals. And the folate in spinach helps to prevent DNA damage and mutations in colon cells, even when they are exposed to cancer-causing chemicals. Studies show that people who eat foods high in vitamin C, beta-carotene, and/or folate are at a much lower risk of getting colon cancer than those who don't.

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Anti-Inflammatory Nutrients

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The nutrients in spinach can also help with conditions in which inflammation plays a role. For example, asthma, osteoarthritis, osteoporosis and rheumatoid arthritis are all conditions that involve inflammation. Since beta-carotene, vitamin C and vitamin K all have anti-inflammatory properties, they can be helpful for reducing symptoms in some patients. In addition, the magnesium and riboflavin in spinach, two nutrients of which it is an excellent source, may help to reduce the frequency of migraine attacks in people who suffer from them.

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A Smarter Brain with Spinach

In animal studies, researchers have found that spinach may help protect the brain from oxidative stress and may reduce the effects of age-related related declines in brain function. Researchers found that feeding aging laboratory animals spinach-rich diets significantly improved both their learning capacity and motor skills.

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Vitamin E-rich Leafy Greens Slow Loss of Mental Function

Mental performance normally declines with age, but the results of Chicago Health and Aging Project (CHAP) suggest that eating just 3 servings of green leafy, yellow and cruciferous vegetables each day could slow this decline by 40%, suggests a study in the journal Neurology (.Morris MC, Evans DA, et al.) Compared to people who consumed less than one serving of vegetables a day, people who ate at least 2.8 servings of vegetables a day saw their rate of cognitive decline slow by roughly 40%. This decrease is equivalent to about five years of younger age, said lead author Martha Clare Morris, ScD, with Rush University Medical Center in Chicago.The prospective cohort study, funded by the National Institute of Aging, used dietary data from 3,718 participants (62% female, 60% African American, average age 74). Mental function was assessed with four different tests: the East Boston Tests of immediate memory and delayed recall, the Mini-Mental State Examination, and the Symbol Digit Modalities Test, taken at the start of the study and then again after 3 and 6 years.After adjusting the results for potential confounders such as age, sex, race, education, and cardiovascular risk factors, the researchers found that consuming an average of 2.8 vegetable servings each day was associated with a 40% decrease in cognitive decline, compared to those who ate an average of less than one (0.9) serving a day. Of the different types of vegetables, green leafy vegetables had the strongest association, said Dr. Morris. Surprisingly, no relationship was found between fruit consumption and cognitive decline. Morris hypothesizes that this may be due to the fact that vegetables, but not fruits, contain high amounts of vitamin E, which helps lower the risk of cognitive decline. Also, vegetables, but not fruits, are typically consumed with a little fat, such as olive oil or salad dressing, which increases the body's ability to absorb vitamin E. The Rush University researchers plan further research to understand why fruit appears to have little effect and to explore the effects of citrus fruit, specifically, on cognitive decline. Bottomline: If you remember to enjoy at least 3 servings of leafy greens each day, you are much more likely to remember other things as well!
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Better Eyesight from Spinach

Lutein, a carotenoid protective against eye diseases such as age-related macular degeneration and cataract, is found in green vegetables, especially spinach, as well as kale and broccoli. But egg yolks, although they contain significantly less lutein than spinach, are a much more bioavailable source whose consumption increases lutein concentrations in the blood many-fold higher than spinach,shows a human study published in the Journal of Nutrition.

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Although the mechanism by which egg yolk increases lutein bioavailability is not yet known, it is likely due to the fats (cholesterol and choline) found in egg yolk since lutein, like other carotenoids, is fat-soluble and cannot be absorbed unless fat is also present. To maximally boost your lutein absorption from spinach, we suggest enjoying this vegetable, whether steamed, sautéed or fresh in spinach salad, with a little olive oil and/or a topping of chopped hard-boiled egg to provide your body with some fats to help enhance the bioavailability of this fat-soluble phytonutrient. For a flavorful, quick and easy recipe featuring eggs and spinach, try our Poached Eggs over Spinach and Mushrooms.

Iron for Energy

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Cooked spinach is an excellent source of iron, a mineral that it particularly important for menstruating women, who are more at risk for iron deficiency. Boosting iron stores with spinach is a good idea, especially because, in comparison to red meat, a well-known source of iron, spinach provides iron for a lot less calories and is totally fat-free. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. And, if you're pregnant or lactating, your needs for iron increase. Growing children and adolescents also have increased needs for iron. In one cup of boiled spinach, you'll be provided with 35.7% of the daily value for iron..
So while spinach probably won't make you super strong the minute you eat it, as it did for Popeye, it will promote your health and vitality in many other ways. It seems like Popeye was pretty smart after all.

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Description

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Spinach belongs to the same family (Amaranthaceae-Chenopodiaceae) as chard and beets. It shares a similar taste profile with these two other vegetables-it has the bitterness of beet greens and the slightly salty flavor of chard.

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Popeye popularized spinach, but it's too bad he ate it out of a can. Fresh spinach retains the delicacy of texture and jade green color that is lost when spinach is processed. Raw spinach has a mild, slightly sweet taste that can be refreshing in salads, while its flavor becomes more acidic and robust when it is cooked.

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There are three different types of spinach generally available. Savoy has crisp, creased curly leaves that have a springy texture. Smooth-leaf has flat, unwrinkled, spade-shaped leaves, while semi-savoy is similar in texture to savoy but is not as crinkled in appearance. Baby spinach is great for use in salads owing to its taste and delicate texture. Spinacia oleracea is the scientific name of this leafy vegetable.

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History

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Spinach is thought to have originated in ancient Persia (Iran). Spinach made its way to China in the 7th century when the king of Nepal sent it as a gift to this country. Spinach has a much more recent history in Europe than many other vegetables. It was only brought to that continent in the 11th century, when the Moors introduced it into Spain. In fact, for a while, spinach was known as "the Spanish vegetable" in England.Spinach was the favorite vegetable of Catherine de Medici, a historical figure in the 16th century. When she left her home of Florence, Italy, to marry the king of France, she brought along her own cooks, who could prepare spinach the ways that she especially liked. Since this time, dishes prepared on a bed of spinach are referred to as "a la Florentine."Spinach grows well in temperate climates. Today, the United States and the Netherlands are among the largest commercial producers of spinach.

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How to Select and Store

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Choose spinach that has vibrant deep green leaves and stems with no signs of yellowing. The leaves should look fresh and tender, and not be wilted or bruised. Avoid those that have a slimy coating as this is an indication of decay.

Store fresh spinach loosely packed in a plastic bag in the refrigerator crisper where it will keep fresh for about five days. Do not wash it before storing as the moisture will cause it to spoil. Avoid storing cooked spinach as it will not keep very well.

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43

Almonds

2008-11-20T23:14:00.000-08:00

A 2005 Tufts University study found that substances in almond skins help prevent LDL cholesterol from being oxidized, a process that can otherwise damage the lining of blood vessels and increase cardiovascular risk.

http://health.msn.com/health-topics/cholesterol/articlepage.aspx?cp-documentid=100164975

During American Heart Month, a New Study Adds to the Body of Research on Almonds' Healthy Heart and Weight Benefits - Crunchy, handy almonds have been sighted in many new breakfast, snack, and salad products as research continues to show their healthful qualities. So, when you're perusing the supermarket aisles during American Heart Month (February) or National Nutrition Month (March), consider these three reasons almonds fit the bill as a perfect nutritional "boost" to meals and snacks:

1) New research supports almonds' ability to lower cholesterol. A study to be published Monday in the American Journal of Clinical Nutrition provides more evidence that almonds are one of the most heart-healthy foods around. The study finds that when directly compared to first-generation statins, a certain heart-healthy dietary approach including almonds is just as effective in lowering LDL, or "bad," cholesterol below the recommended range for heart disease prevention. The approach, known as the "Portfolio" eating plan because it includes a variety of heart-healthy foods, included foods such as oatmeal, beans, olive oil, soy products, and a daily one-ounce handful of almonds. Researchers called almonds a "mini-Portfolio" because in and of themselves, they contain several components emphasized in the eating plan -- vegetable protein, fiber, plant sterols and other several heart-healthy nutrients. According to the Centers for Disease Control and Prevention, more than half of all American adults have cholesterol levels higher than they should be.

2) Almonds are nutritionally dense -- a quality emphasized in the government's latest Dietary Guidelines. Almonds are the most nutritionally dense nut, whether compared calorie per calorie or ounce per ounce. The recently released Dietary Guidelines for Americans 2005 encourage Americans to choose nutritionally dense foods -- that is, to get the most nutrition possible out of the calories you eat. A one-ounce, 164-calorie serving of almonds, or about a handful, is an excellent source of vitamin E and magnesium, and a good source of fiber. It also offers heart-healthy monounsaturated fat, protein, potassium, calcium, phosphorous and iron. In fact, according to a study in the British Journal of Nutrition last fall, individuals who added almonds as a snack to their regular diet increased their overall intake of several important nutrients. The study's researchers, from Loma Linda University in California, concluded that incorporating almonds into a diet may promote the natural displacement of less nutrient-dense foods, making the overall nutritional quality of the diet better.

3) Eating almonds may help maintain or even lose weight. A recent study in the International Journal of Obesity found that adding a daily ration of almonds to a low-calorie diet enhanced weight loss, as well as significantly improved risk factors associated with heart disease, when compared to a low-fat, low-calorie diet. Researchers cited almonds' heart-healthy monounsaturated fat as being very satiating, helping satisfy the appetite and prevent patients from overeating.

4) Almonds are tasty, satisfying and versatile. Whether added to low-fat yogurt, included in a healthy trail mix, or munched on their own, almonds have a toasty crunch that's perfect for any time of day, and for many other foods.

http://www.medicalnewstoday.com/articles/19708.php

World's Healthiest Foods

Almonds
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Fortunately, the delicately flavored and versatile almond is available throughout the year to make a healthy and tasty addition to both sweet and savory dishes. Although packaged almonds are available year round, they are the freshest in mid-summer, which is when they are at the height of their season.
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The almond that we think of as a nut is technically the seed of the fruit of the almond tree, a medium-size tree that bears fragrant pink and white flowers. Like its cousins, the peach, cherry and apricot trees, the almond tree bears fruits with stone-like seeds (or pits) within. The seed of the almond fruit is what we refer to as the almond nut.
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Lower LDL-Cholesterol and Reduce Your Risk of Heart Disease
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A high-fat food that's good for your health? That's not an oxymoron, its almonds. Almonds are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease. Five large human epidemiological studies, including the Nurses Health Study, the Iowa Health Study, the Adventist Health Study and the Physicians Health Study, all found that nut consumption is linked to a lower risk for heart disease. Researchers who studied data from the Nurses Health Study estimated that substituting nuts for an equivalent amount of carbohydrate in an average diet resulted in a 30% reduction in heart disease risk. Researchers calculated even more impressive risk reduction--45%--when fat from nuts was substituted for saturated fats (found primarily found in meat and dairy products).
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A study published in the British Journal of Nutrition indicates that when foods independently known to lower cholesterol, such as almonds, are combined in a healthy way of eating, the beneficial effects are additive. In this study of 12 patients with elevated LDL cholesterol levels, a diet containing almonds and other nuts, plant sterols (also found in nuts), soy protein, and soluble fiber (in high amounts in beans, oats, pears) reduced blood levels of all LDL fractions including small dense LDL (the type that most increases risk for cardiovascular disease) with near maximal reductions seen after only 2 weeks.
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In addition to their cholesterol-lowering effects, almonds' ability to reduce heart disease risk may also be partly due to the antioxidant action of the vitamin E found in the almonds, as well as to the LDL-lowering effect of almonds' monounsaturated fats. (LDL is the form of cholesterol that has been linked to atherosclerosis and heart disease). When almonds are substituted for more traditional fats in human feeding trials, LDL cholesterol can be reduced from 8 to 12%.
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In addition to healthy fats and vitamin E, a quarter-cup of almonds contains almost 99 mg of magnesium (that's 24.7% of the daily value for this important mineral), plus 257 mg of potassium.
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Magnesium is Nature's own calcium channel blocker. When there is enough magnesium around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. Studies show that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart.
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Potassium, an important electrolyte involved in nerve transmission and the contraction of all muscles including the heart, is another mineral that is essential for maintaining normal blood pressure and heart function.
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Almonds promote your cardiovascular health by providing 257 mg of potassium and only 0.3 mg of sodium, making almonds an especially good choice to in protecting against high blood pressure and atherosclerosis.

Cardiovascular Disease
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Lessening after-meal surges in blood sugar helps protect against diabetes and cardiovascular disease, most likely by lessening the increase in cholesterol-damaging free radicals that accompanies large elevations in blood sugar. This is one reason why low- glycemic index diets result in lower risk of diabetes and heart disease.
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Almonds appear to not only decrease after-meal rises in blood sugar, but also provide antioxidants to mop up the smaller amounts of free radicals that still result. (Jenkins DJ, Kendall CW, Journal of Nutrition)
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Researchers fed 15 healthy subjects 5 meals providing a comparable amount of carbohydrate, fat and protein: 3 test meals (almonds and bread, parboiled rice, and instant mashed potatoes) and 2 bread control meals. Blood samples, taken before each meal and 4 hours afterwards, showed levels of protective antioxidants increased after the almond meal, but decreased after the other meals. And not only did the almond meal increase antioxidant levels, but unlike the other foods, almonds also lowered the rise in blood sugar and insulin seen after eating.
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Further research shows that eating almonds along with a high glycemic index food significantly lowers the glycemic index of the meal and lessens the rise in blood sugar after eating. (Jones AR, Kendall CW, Metabolism)
In this study, after an overnight 10-12 hour fast, 9 healthy volunteers were randomly fed 3 test meals and 2 white bread (high glycemic) control meals on separate days. Each meal contained 50 grams of carbohydrate from white bread eaten either alone or in combination with 1, 2, or 3 ounces of almonds. To check subjects' rise in blood sugar, blood samples were taken for glucose analysis immediately after eating, and at 15, 30, 45, 60, 90 and 120 minutes.
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Eating almonds reduced the glycemic index (GI) of the meal and subjects' rise in blood sugar in a dose-dependent manner - the more almonds consumed, the lower the meal's GI and the less the rise in subjects' blood sugar after eating.
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When one-ounce of almonds was eaten along with white bread, the GI of the meal (105.8) was comparable to eating white bread alone, but when two ounces of almonds were consumed with the white bread, the GI dropped to 63, and when 3 ounces of almonds were eaten, the GI was only 45.2 - less than half the GI of the white bread only meal.
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Subjects' blood sugar rose 2.8 mmol/L after eating only white bread. When one ounce of almonds was eaten with the bread, blood sugar rose 2.2 mmol/L. Eating two ounces of almonds with the bread resulted in a rise in blood sugar of 2.0 mmol/L, and eating three ounces of almonds caused blood sugar to rise only 1.6 mmol/L - less than half the rise seen after eating white bread alone.
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Practical Tips: Don't just enjoy almonds as a between-meal snack. Spread a little almond butter on your toast or down the center of a stalk of celery. Add a handful of lightly roasted almonds to your salad or chop and use as a topping for pasta, steamed or healthy sautéed vegetables. When eating foods with a higher glycemic index, including almonds in the meal can help keep your blood sugar under control.
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Crazy about Your Heart? Go Nuts
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Other nuts appear to be cardio-protective as well. Research published in the British Journal of Nutrition (Blomhoff R, Carlsen MH), which identified several nuts among plant foods with the highest total antioxidant content, suggests nut's high antioxidant content may be key.
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Walnuts, pecans and chestnuts have the highest antioxidant content of the tree nuts, with walnuts delivering more than 20 mmol antioxidants per 3 ounces (100 grams). Peanuts (although technically, a legume) also contribute significantly to our dietary intake of antioxidants.
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Nuts' high antioxidant content helps explain results seen in the Iowa Women's Health Study in which risk of death from cardiovascular and coronary heart diseases showed strong and consistent reductions with increasing nut/peanut butter consumption. Total death rates decreased 11% and 19% for nut/peanut butter intake once per week and 1-4 times per week, respectively.
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Even more impressive were the results of a review study of the evidence linking nuts and lower risk of coronary heart disease, also published in the British Journal of Nutrition. (Kelly JH, Sabate J.) In this study, researchers looked at four large prospective epidemiological studies-the Adventist Health Study, Iowa Women's Study, Nurses' Health Study and the Physician's Health Study. When evidence from all four studies was combined, subjects consuming nuts at least 4 times a week showed a 37% reduced risk of coronary heart disease compared to those who never or seldom ate nuts. Each additional serving of nuts per week was associated with an average 8.3% reduced risk of coronary heart disease.
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Practical Tip: To lower your risk of cardiovascular and coronary heart disease, enjoy a handful of nuts or tablespoon of nut butter at least 4 times a week.
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Whole Almonds (with Skins) Provide Most Heart Healthy Benefits
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New research on almonds adds to the growing evidence that eating whole foods is the best way to promote optimal health.
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The flavonoids found in almond skins team up with the vitamin E found in their meat to more than double the antioxidant punch either delivers when administered separately, shows a study published in the Journal of
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Nutrition.
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Twenty potent antioxidant flavonoids were identified in almond skins in this study, some of which are well known as major contributors to the health benefits derived from other foods, such as the catechins found in green tea, and naringenin, which is found in grapefruit.
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"We have identified a unique combination of flavonoids in almonds," said Jeffrey Blumberg, Ph.D., senior scientist and director of the Antioxidants Research Laboratory at Tufts University. "Further blood tests demonstrated that eating almonds with their skins significantly increases both flavonoids and vitamin E in the body. This could have significant health implications, especially as people age."
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Blumberg's team tested the effects of almond skin's flavonoids alone and then in combination with the vitamin E found in almond meat on blood samples containing LDL cholesterol. While almond skin flavonoids alone enhanced LDL's resistance to oxidation by 18%, when almond meat's vitamin E was added, LDL's resistance to oxidation was extended by 52.5%!
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"The synergy between the flavonoids and vitamin E in almonds demonstrates how the nutrients in whole foods such as almonds can impact health," says Dr. Blumberg.
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Two other studies have recently confirmed the heart-healthy benefits offered by whole almonds:
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A study published in the American Journal of Clinical Nutrition, which found that, as part of a diet rich in heart healthy foods such as soy, viscous fiber and plant sterols, almonds can reduce cholesterol levels as much as first generation statin drugs.
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And a second study by the same research team, published in the European Journal of Clinical Nutrition, and found that, as part of the same heart healthy eating plan, almonds can reduce C-reactive protein, a marker of artery-damaging inflammation, as much as statin drugs. Need more reasons to make almonds a staple in your healthy way of eating? Ounce for ounce, almonds are the one of the most nutritionally dense nuts. As well as providing an array of powerful flavonoids, almonds are among the richest sources of vitamin E in the diet. A one-ounce, 164-calorie serving of almonds, about a handful, is also a very good source of vitamin E and manganese, a good source of magnesium, copper, vitamin B2 and phosphorus, and delivers heart-healthy monounsaturated fat and other nutrients as well.
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Almond's Healthy Fats May Help You Lose Weight
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A study published in the International Journal of Obesity and Related Metabolic Disorders that included 65 overweight and obese adults suggests that an almond-enriched low calorie diet (which is high in monounsaturated fats) can help overweight individuals shed pounds more effectively than a low calorie diet high in complex carbohydrates. Those on the almond-enriched low calorie diet consumed 39% of their calories in the form of fat, 25% of which was monounsaturated fat. In contrast, those on the low calorie diet high in complex carbohydrates consumed only 18% of their calories as fat, of which 5% was monounsaturated fat, while 53% of their calories were derived from carbohydrate. Both diets supplied the same number of calories and equivalent amounts of protein. After 6 months, those on the almond-enriched diet had greater reductions in weight (-18 vs. -11%), their waistlines (-14 vs. -9%), body fat (-30 vs. -20%), total body water (-8 vs. -1%), and systolic blood pressure (-11 vs. 0%). Those eating almonds experienced a 62% greater reduction in their weight/BMI (body mass index), 50% greater reduction in waist circumference, and 56% greater reduction in body fat compared to those on the low calorie high carbohydrate diet! Among those subjects who had type 1 diabetes, diabetes medication reductions were sustained or further reduced in 96% of those on the almond-enriched diet versus in 50% of those on the complex carbohydrate diet.
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Eating Nuts Lowers Risk of Weight Gain
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Although nuts are known to provide a variety of cardio-protective benefits, many avoid them for fear of weight gain. A prospective study published in the journal Obesity shows such fears are groundless. In fact, people who ate nuts at least twice a week were much less likely to gain weight than those who almost never ate nuts.
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The 28-month study involving 8,865 adult men and women in Spain, found that participants who ate nuts at least two times per week were 31% less likely to gain weight than were participants who never or almost never ate nuts.
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And, among the study participants who gained weight, those who never or almost never ate nuts gained more (an average of 424 g more) than those who ate nuts at least twice weekly.
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Study authors concluded, "Frequent nut consumption was associated with a reduced risk of weight gain (5 kg or more). These results support the recommendation of nut consumption as an important component of a cardioprotective diet and also allay fears of possible weight gain."
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Daily Consumption of Almonds May Help You Eat a Healthier Diet
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If you've been reluctant to add almonds to your diet because of their high calorie count, a study published in the British Journal of Nutrition may help convince you to give these delicious, nutrient-dense nuts a try.
In this study, the normal eating patterns of 43 men and 38 women were followed for 6 months. Then they were told to eat approximately 2 ounces or one-quarter cup of almonds daily but were given no other instructions about changing their diet, and followed for an additional 6 months. By the end of the study, a number of very beneficial changes were seen to naturally occur.
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While eating almonds, study participants' intake of health-promoting monounsaturated fatty acids, polyunsaturated fatty acids, fiber, vegetable protein, vitamin E, copper and magnesium significantly increased by 42, 24, 12, 19, 66, 15, and 23%, respectively.
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At the same time, their intake of trans fatty acids, animal protein, sodium, cholesterol and sugars significantly decreased by 14, 9, 21, 17 and 13%, respectively. Both sets of changes in nutrient intake closely match the dietary recommendations known to prevent cardiovascular and other chronic diseases.
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Manganese, Copper & Riboflavin-More Help with Energy Production
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Almonds are a very good source of manganese and a good source of copper, two trace minerals that are essential cofactors of a key oxidative enzyme called superoxide dismutase. Superoxide dismutase disarms free radicals produced within the mitochondria (the energy production factories within our cells), thus keeping our energy flowing. Fortunately, Mother Nature supplies both mineral cofactors in almonds. Just one-quarter cup of almonds supplies 45.0% of the daily value for manganese, and 20.0% of the daily value for copper. Riboflavin (vitamin B2) also plays at least two important roles in the body's energy production. When active in energy production pathways, riboflavin takes the form of flavin adenine dinucleotide (FAD) or flavin mononucleotide (FMN). In these forms, riboflavin attaches to protein enzymes called flavoproteins that allow oxygen-based energy production to occur.
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Flavoproteins are found throughout the body, particularly in locations where oxygen-based energy production is constantly needed, such as the heart and other muscles. Riboflavin's other role in energy production is protective.
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The oxygen-containing molecules the body uses to produce energy can be highly reactive and can inadvertently cause damage to the mitochondria and even the cells themselves. In the mitochondria, such damage is largely prevented by a small, protein-like molecule called glutathione. Like many "antioxidant" molecules, glutathione must be constantly recycled, and it is vitamin B2 that allows this recycling to take place. (Technically, vitamin B2 is a cofactor for the enzyme glutathione reductase that reduces the oxidized form of glutathione back to its reduced version.) That same one-quarter cup of almonds will supply your cells with 17.6% of the daily value for riboflavin.
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Help Prevent Gallstones
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Twenty years of dietary data collected on over 80,000 women from the Nurses' Health Study shows that women who eat least 1 ounce of nuts, peanuts or peanut butter each week have a 25% lower risk of developing gallstones. Since 1 ounce is only 28.6 nuts or about 2 tablespoons of nut butter, preventing gallbladder disease may be as easy as having a handful of almonds as an afternoon pick me up, tossing some almonds on your oatmeal or salad or packing one almond butter and jelly sandwich (be sure to use whole wheat bread for its fiber, vitamins and minerals) for lunch each week.
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A Protein Powerhouse
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Almonds are concentrated in protein. A quarter-cup contains 7.62 grams-more protein than is provided by the typical egg, which contains 5.54 grams.
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Description
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The almond that we think of as a nut is technically the seed of the fruit of the almond tree, a glorious medium-size tree that bears fragrant pink and white flowers. Like its cousins, the peach, cherry and apricot trees, the almond tree bears fruits with stone-like seeds (or pits) within. The seed of the almond fruit is what we refer to as the almond nut.
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Almonds are off-white in color, covered by a thin brownish skin, and encased in a hard shell. Almonds are classified into two categories: sweet (Prunus amygdalu var. dulcis) and bitter (Prunus amygdalu var. amara).
Sweet almonds are the type that is eaten. They are oval in shape, usually malleable in texture and wonderfully buttery in taste. They are available in the market either still in their shell or with their shell removed. Shelled almonds are available whole, sliced or slivered in either their natural form, with their skin, or blanched, with their skin removed.
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Bitter almonds are used to make almond oil that is used as a flavoring agent for foods and liqueurs such as Amaretto. They are otherwise inedible as they naturally contain toxic substances such as hydrocyanic acid. These compounds are removed in the manufacturing of almond oil.
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History
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Almonds are an ancient food that have been written about in historical texts, including the Bible. Almonds were thought to have originated in regions in western Asia and North Africa. The Romans referred to almonds as the "Greek nut" in reference to the civilization suggested to have first cultivated them.
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Almonds are now grown in many of the countries that border the Mediterranean Sea including Spain, Italy, Portugal and Morocco, as well as in California. The cultivation of almonds in California, the only state that produces them, has an interesting history. Almond trees were originally brought to California centuries ago when missions were created by the Spanish, but cultivation of the trees was abandoned when the missions were closed. Almond trees found their way back to California in the 19th century via the eastern United States. In 1840, almond trees were brought over from Europe and were first planted in New England. Because the climate on the Eastern seaboard did not support their cultivation, the trees were brought to California where they thrived and continue to do so.
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How to Select and Store
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Almonds that are still in their shells have the longest shelf life. If purchasing these, look for shells that are not split, moldy or stained. Shelled almonds that are stored in an hermetically sealed container will last longer than those that are sold in bulk bins since they are less exposed to heat, air and humidity. If purchasing almonds in bulk bins, make sure that the store has a quick turnover of inventory and that the bulk containers are sealed well in order to ensure maximum freshness. Look for almonds that are uniform in color and not limp or shriveled. In addition, smell the almonds. They should smell sweet and nutty; if their odor is sharp or bitter, they are rancid.
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If you want almonds with a roasted flavor and texture, choose those that have been "dry roasted" as they are not cooked in oil like their regular roasted counterparts. Yet, even when purchasing "dry roasted" almonds, it is important to read the label to be sure that no additional ingredients such as sugar, corn syrup or preservatives have been added.
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Since almonds have a high fat content, it is important to store them properly in order to protect them from becoming rancid. Store shelled almonds in a tightly sealed container, in a cool dry place away from exposure to sunlight. Keeping them cold will further protect them from rancidity and prolong their freshness. Refrigerated almonds will keep for several months, while if stored in the freezer, almonds can be kept for up to a year. Shelled almond pieces will become rancid more quickly than whole shelled almonds. Almonds still in the shell have the longest shelf life.
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http://www.whfoods.com/genpage.php?tname=foodspice&dbid=20

Acai Berrres

2008-11-19T15:30:00.000-08:00

(One of the new foods that has been getting a lot of press recently is the acai berry. Perhaps it was when Dr. Oz talked about it on the Oprah Winfrey show is when it really took of. Since this is a berry not familiar to many people, a number of articles are shown here. -- sparker)
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Dr. Oz's Anti-Aging Checklist

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While he's mentioned many of these antioxidant-rich foods before, Dr. Oz is ready to introduce a new entry to his hall of fame—the acai (pronounced "AH-sigh-EE"), a small fruit from South American rainforests that is often found in the United States in juice. "It has twice the antioxidant content as a blueberry, so it's a wonderful alternative," Dr. Oz says. "Look at the food label and make sure they don't have too many carbohydrates in there. It's available in all major stores now. It's just sort of breaking through."Dr. Oz says you should eat about five servings of antioxidant-rich foods a day.
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http://www.oprah.com/slideshow/oprahshow/slideshow1_ss_oz_20080205/3 .

(Very short) Video of Dr. Oz talking to Oprah about Acai Berries

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http://www.youtube.com/watch?v=AMtZ96QIMiA
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Acai berries are among the most nutritious foods of the Amazon, rich in B vitamins, minerals, fiber, protein and omega-3 fatty acids. Acai berries also contain oleic acid (omega-9), a beneficial fatty acid (often mistakenly referred to as essential).

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http://www.cbsnews.com/stories/2008/02/15/earlyshow/health/main3836818.shtml
On Dr. Weil's website:

Q: Acai: A Better Berry?
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What do you think of acai, a berry said to be one of the most nutritious foods in the world? Acai juice is showing up in natural foods stores, and all I know for sure about it is that it's very expensive.

A: Answer (Published 12/8/2006)
Acai (pronounced ah-SAH'ee) is a Brazilian berry (Euterpe oleracea) that is being touted on the Internet and elsewhere for its high antioxidant content. Reportedly, acai provides 10 times the antioxidants found in red grapes and 10 to 30 times the anthocyanins found in red wine. It is now being promoted as an aid to weight loss, lowering cholesterol and boosting energy.
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Native people in Brazil have traditionally used acai berries to treat digestive disorders and skin conditions, according to University of Florida researcher Stephen Talcott, who has been investigating the antioxidant effects of the berry. He and colleagues have published findings from laboratory studies showing that extracts from acai berries caused leukemia cells to self-destruct. While Talcott cautioned that the study doesn't show that acai could prevent leukemia in humans, he noted that compounds that show good activity against cancer cells in cell cultures are likely to have beneficial effects in the body. Past research on other compounds has not shown this to be true, and in my mind, this is a big inferential leap that needs to be validated by further research.
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Talcott is now looking into the effects of the antioxidants in acai on healthy humans. This study is aimed at determining how well the compounds are absorbed into the blood and how they affect blood pressure, cholesterol levels and related health indicators.
advertisement
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Acai berries are highly perishable and are traditionally used immediately after picking. For that reason, acai is available outside Brazil only as juice or as products that incorporate juice such as smoothies, powders, and capsules. There are no studies on products containing acai, which tend to be pricey and which many people find unpalatable.
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Acai may be rich in antioxidants, but that doesn't mean that high concentrations of those phytochemicals are making it from the berries into the juices, smoothies, etc. Until we know more about these products, I recommend sticking closer to home for your antioxidants. Opt for organically grown blueberries, which are easily obtainable in fruit form, are much less expensive and give you fiber as well as plenty of antioxidants.
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And don't forget black raspberries and pomegranates, both of which have good scientific evidence for their health benefits behind them.
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Andrew Weil, M.D.
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http://www.drweil.com/drw/u/id/QAA400095
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About The Acai Berry

The acai berry (ah-sigh-ee) grows in the Amazon Rainforest on acai palm trees and looks like a purple marble or purple grape. The Acaí berry (fruit) is 90% seed pit and 10% acaí pulp and must be carefully handled before it can be consumed. During the process the acaí berries with water are put into a machine and are agitated against one another. This process separates the acaí pulp from the seed to produce a thick acaí fruit pulp puree.
Acaí berry has a unique tropical fruit flavor and provides a high level nutritional benefits. The acaí berry contains high levels of antioxidants also known as anthocyanins. It also contains Omega Fatty Acids (healthy fats), Amino Acids, Fiber, Iron, along with many other vitamins and minerals (Nutritional Value of the Acai Berry and Acai Berry Juice). An amazonian traditional recipe mixes acaí fruit pulp and natural guarana seed, which gives energy and heighten mental clarity that has caffeine like effects when combined with guarana.

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Natives living in the Amazon river region in Northern Brazil, have had as part of their diet the acai berry for hundreds of years for it's nutritional value. It's healing and wellness powers are legendary throughout the area. The popularity of the acai berry is starting to spread from Brazil to the rest of the Americas.
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Acai Berry has the following nutritional, health and wellness properties:
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Antioxidant
Antibacterial
Anti-inflammatory
Antimutagenic
Cardiovascular System
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Acai berries contain very high amounts of essential fatty acid & omegas proven to lower LDL & maintain HDL cholesterol levels. They also have a remarkable concentration of antioxidants to help combat free radicals and premature aging. Acai Berry is a source of a particular class of flavonoids called anthocyanins. The ORAC value of Acai Berry is higher than any other edible berry in the world! Acai Berry is also an excellent source of dietary fiber!
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Acai is extremely rich in organic vegetable protein which does not generate cholesterolduring its digestion and is easier processed and transported to your muscles than animal protein (such as in milk or meat). Besides its outstanding content of protein and unsaturatedlipids, acai is also rich in carbohydrates which provide your body with the necessary energy while working or practicing any kind of sport. That is why acai is served in most gyms, sport clubs and beaches all over Brazil.
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According to medical research studies conducted on the acai berries, and citedbelow, their analysis reveals:
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An amazingly high concentration levels of antioxidants contributed to combating premature aging.
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The proanthocyanidine contents in Acai Berries are 10 to 30 times the anthocyanins (these are the purple colored antioxidants) of red wine per volume. (1)
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Although the French have a high fat diet, they have a low incidence of cardio vascular disease compared to the western countries. They contribute this factor to their consumption of red wine. (5)
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Acai Berries can help a promote a healthier cardio vascular system and digestive tract, because of its synergy of monounsaturated (these are the healthily) fats, dietary fiber and phytosterols.
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An excellent source of fiber! There are approximately 2 grams of dietary fiber in our Açaí Energy Mix. Fiber promotes a healthy digestive system. Research studies suggests soluble fibers may help lower blood cholesterol The insoluble fiber may help to reduce the risk of developing certain types of cancers. (5)
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Essential amino acid complex along with trace minerals, which are vital for proper muscle contraction and regeneration.
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Aside from the energy and fluid replacement, Acai Berries provide a nutrition profile complete with vitamins, minerals and essential fatty acids (omega 3, 6 and 9).
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The fatty acid ratio in Acai resembles that of olive oil. Studies suggest this is a contributing factor to the low incidence of heart disease in

Mediterranean populations. (1,5)
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Acai Berries contain plant sterols including beta-sitosterol. Today, sterols are being used to treat associated benign prostate dyperplasia. (6) These plant sterols have also been shown to help control cholesterol as well as act as precursors to many important substances produced by the body. (7)
Acai: The Amazon Acai BerryWith 10 times the antioxidants of grapes and twice the antioxidants of blueberries, the Brazilian Acai berry (AH-sci-EE) is considered to have the best nutritional value of any fruit on earth.
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Nutritional Chemistry
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Polyphenols: 16 (14 - 212 mg/L)
Anthocyanidins: Thirty times the amount in red wine.
Phytosterols
Monounsaturated (healthy) fats (fatty acid ratio resembling olive oil): including essential omega fatty acids: Oleic (omega 9)
Polyunsaturated fatty acids: Linoleic (omega 6)
Alpha-tocopherol: natural Vitamin E
Trace minerals: copper, iron, calcium, cobalt, chromium and manganese
Dietary Fiber: 7 grams / 100 grams
Protein: amino acid profile similar to
Low glycemic index
Content per 100 grams of Acai:
Acid: 0.13%
Brix: 45.90 g
Protein: 6%
Fiber: 16.9g
Niacin: 0.40mg
Phosphorous: 58mg
Iran: 11.8mg
Vitamin B1: 0.36mg
Vitamin B2: 0.01mg
Calcium: 9mg
Vitamin C: 9mg
ph: 5.21
Calories: 247
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OMEGA FATTY ACIDS;(Omega 9, Omega 6, and Omega 3). These mono-saturatedessential fatty acids help lower LDL (harmful cholesterol) while maintaining HDL (beneficialcholesterol). This unique ratio resembles the same combination as olive oil. Omega fatty acids combat heart disease by increasing healthy cell development. Omega fatty acids are essential for healthy nervous system development and regeneration. They help rapidly repair and rejuvenate muscles after intense exercise.

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AMINO ACIDS; the Acai berry contains an almost perfect essential amino acid complex. This is vital for proper muscle contraction and regeneration, and for endurance, strength, sustained energy and muscle development.
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NATURAL VITAMIN E; to protect against aging.
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THEOBROMINE; acts as a bronchial dilator to help open air passage ways in the lungs. This increased air capacity helps in oxygen intake, which increases endurance, strength, and athletic performance.
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PHOTOSTEROLS; These complex compounds of plant cell membranes are used to treat symptoms associated with BPH, (benign prostate hyperplasia). Photosterols also help promote a healthy cardiovascular system and contributes to a healthy digestive tract.
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ANTI-OXIDANTS; Acai is rich in antocyanins, an essential anti-oxidizer that helps combat premature aging. In fact, acai has 10 –30 times more anthocyanins (purple colored anti-oxidants) that a glass of red wine.

http://www.acaiberryjuice.org/

WebMD

Acai Berries and Acai Berry Juice -- What Are the Health Benefits?
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Have you heard about the acai berry? Do you want to know more about the health benefits of acai berries and berry juice? Acai berries are highly touted by marketers who say it’s one of the elite superfoods with anti-aging and weight loss properties. Some manufacturers use acai berries in cosmetics and beauty products. But do scientific studies support these
claims of acai benefits?
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What is the acai berry?
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The acai berry is an inch-long reddish, purple fruit. It comes from the acai palm tree (Euterpe oleracea), which is native to Central and South America. It is a relative of the blueberry, cranberry, and other dark purple fruits.
Research on the acai berry has focused on its possible antioxidant activity. Theoretically, that activity may help prevent diseases caused by oxidative stress such as heart disease and cancer.
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Is the acai berry healthy?
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Acai contains several substances called anthocyanins and flavonoids.
The word anthocyanin comes from two Greek words meaning “plant” and “blue.” Anthocyanins are responsible for the red, purple, and blue hues in many fruits, vegetables, and flowers. Foods that are richest in anthocyanins -- such as blueberries, red grapes, red wine, and acai -- are very strongly colored, ranging from deep purple to black.
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Anthocyanins and flavonoids are powerful antioxidants that help defend the body against life's stressors. They also play a role in the body's cell protection system. Free radicals are harmful byproducts produced by the body. Eating a diet rich in antioxidants may interfere with aging and the disease process by neutralizing free radicals.
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By lessening the destructive power of free radicals, antioxidants may help reduce the risk of some diseases, such as heart disease and cancer.
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Are there known health benefits of acai berries?
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Some studies show that acai fruit pulp has a very high antioxidant capacity with even more antioxidant content than cranberry, raspberry, blackberry, strawberry, or blueberry. Studies are ongoing, though, and the jury is still out.
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People eat acai berries to address various health conditions. But so far, acai berries have no known health benefit that’s any different than that of other similar fruits.
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Can acai berries boost weight loss?
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Scientists are learning more about the functional power of superfoods, such as the acai berry. Although acai is touted in some weight loss products, few studies have tested the benefit of acai in promoting weight loss.
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For now, plenty of research supports eating a diet rich in antioxidants. There’s no doubt that berries and other fruits are a key part of any healthy diet promoting weight loss. The jury’s still out on whether there is something special about acai’s ability to shed excess pounds.
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Why are acai berries used in beauty products?
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Some cosmetics and beauty products contain acai oil in the ingredient list. That’s because acai oil is a powerhouse of antioxidants.
Studies show that acai oil may be a safe alternative to other tropical oils used in beauty products such as facial and body creams, anti-aging skin therapies, shampoos and conditioners, and other products. When acai oil is processed and stored long-term, the antioxidant levels remain high.
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Do acai berries and acai juice have any side effects?
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If you have pollen allergies or have a known hypersensitivity to acai or similar berries, you may want to avoid this fruit. When eaten in moderate amounts, though, acai is likely safe.
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http://www.webmd.com/diet/acai-berries-and-acai-berry-juice-what-are-the-health-benefits

Blueberries

2008-11-19T00:00:00.000-08:00

Promising Health Benefits of Wild Blueberries Include Anti-aging, Cancer Prevention, Heart & Vision Health

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Recent discoveries attribute potential health benefits to antioxidants such as anthocyanin, anti-inflammatories and other natural compounds found in the deep blue pigment of Wild Blueberries. Ongoing studies are focused on:

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Antioxidant Activity
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Cellular Antioxidant Activity New research shows that Wild Blueberries have the highest cellular antioxidant activity of selected fruits tested. Lead scientist Rui Hai Liu, Ph.D. used the cellular antioxidant activity (CAA) assay — a new assay developed by the Cornell University Department of Food Science — to determine antioxidant activity of antioxidants, foods, and dietary supplements. Wild Blueberries performed better in cells than cranberries, apples, red and green grapes. Antioxidant have been linked with anti-aging, anti-cancer and heart-health benefits.

Journal of Agricultural and Food Chemistry, 2007; 55 (22), 8896-8907
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Fighting Oxidative Stress

USDA scientists recently concluded that eating Wild Blueberries and other antioxidant-rich foods at every meal helps prevent oxidative stress. This study advances antioxidant research by moving beyond the measurement of antioxidants in foods to actual examination of the performance of specific fruits against oxidative stress in the body. Oxidative stress is linked to chronic diseases and aging.Journal of the American College of Nutrition, 2007 Vol. 26, No. 2, 170-181
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#1 in Antioxidants

According to recently published USDA research findings, Wild Blueberries are highest in antioxidant capacity per serving, compared with more than 20 other fruits. Using a lab testing procedure called Oxygen Radical Absorbance Capacity (ORAC), USDA researcher Ronald Prior, Ph.D., showed that a one-cup serving of Wild Blueberries had more antioxidant capacity than a serving of cranberries, strawberries, plums, raspberries and even cultivated blueberries. Antioxidants have been linked with anti-aging, anti-cancer and heart-health benefits. Journal of Agricultural and Food Chemistry, 2004, 52: 4026-4037

http://www.wildblueberries.com/health_benefits/research.php

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(Make them wild if you can,and come to Alaska to pick them. --sparker)

Alaska blueberries: brain food

By Doug O'Harra
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Talk about living off the fat of the land. Alaska’s wild berries — especially the blueberry species that emerge from countless tundra slopes and forest glades — may be one of nature’s miracle foods, chock full of powerful nutrients that feed the brain and protect the nervous system from old-age breakdown.
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New research has continued to show that blueberries, along with walnuts and strawberries and certain other fruits and nuts, contain high concentrations of antioxidant chemicals that can actually protect the brain from neuron-damaging substances known as free radicals.
In some cases, exposure to blueberry extracts reversed age-triggered ailments in lab animals, according to a story posted online by Society for Neuroscience.
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And so, scarfing down gobs of Alaska blueberries, walnuts and other foods appears to improve cognition, maintain brain function and possibly help treat brain disorders, the story says.
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While much of the story concentrates on research into the power of walnuts, conducted by James Joseph, with the U.S. Department of Agriculture Human Nutrition Research Center at Tufts University in Boston, one section focuses on neurological studies at the University of Alaska Fairbanks into blueberry magic.
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UAF researcher Thomas Kuhn has discovered that Alaska wild bog blueberries simply drip with elixirs that combat inflammation in the central nervous system.
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Brain and spinal inflammation goes along with Alzheimer’s, Parkinson’s, ALS, multiple sclerosis and other chronic degenerative diseases. You can even find inflammation in some mental illnesses or appearing during normal aging.

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Bog blueberries appear to contain compounds that pair up with with a certain protein molecule in neurons, and this biochemical dance in turn “reduces detrimental effects of inflammation” that make these conditions worse.

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Here’s more detail, somewhat technical:
Understanding the interaction of these compounds could lead to the development of new drug therapies that would diminish inflammation of the brain and spinal cord.
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While the health benefits of fruits and vegetables are largely attributed to polyphenols, molecules with strong antioxidant potential, Kuhn says that, surprisingly, the compounds in Alaska blueberries discovered in their study are neither antioxidants nor polyphenols, yet rather serve as specific inhibitors.
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Using a cell-based model of nueroinflammation, Kuhn’s lab exposed neuronal cells to tumor necrosis factor alpha (TNFa), a pivotal factor mediating inflammation in the brain and spinal cord. Exposure of neuronal cells to TNFa rapidly stimulates a cascade of reactions, which ultimately leads to the death of neuronal cells.
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The application of Alaska blueberry extracts to neuronal cells effectively prevented the degeneration of neuronal cells exposed to TNFa.
“Expanding our knowledge of natural products’ health benefits and their molecular targets in the nervous system would improve preventative measures and potentially reveal new therapeutic strategies to alleviate inflammation in the brain and spinal cord,” says Kuhn.
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Kuhn’s work isn’t the first time that Alaska’s wild berries have been accused of providing a sort of medical manna. Another UAF researcher, Patricia Holloway, conducted a three-year study and found extraordinarily high levels of antioxidents in blueberries, cranberries, raspberries and a basket of other wild fruits Alaskans commonly gather as late summer cools.
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The original research with fruits showed that cultivated blueberries had the highest (anti-oxident activity) levels of commercial fruit with a score of about 20. Anything above 40 is considered very high. We conducted a research project to find out how our berries compared to the standards for commercial fruit. We learned that Alaska wild berries are a rich source of antioxidants. Nearly all wild frozen berries have (a score) greater than 20.
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This conclusion actually appears to be an amazing understatement. Blueberries scored 111 and high bush cranberries hit 172 on the same scale. That makes Alaska wild blueberries more than five times more powerful as antioxidants than those pretty blue orbs shrunk-wrapped in grocery produce aisle. (Even Kuhn’s bog blueberry scored 77 — packing more than three times the antioxidant jolt.)

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One company based on the Kenai Peninsula, Denali BioTechnologies, has even begun to market a health supplement that taps the power of wild berries.

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“The good news,” Joseph said in the Society for Neuroscience story, “is that it appears that compounds found in fruits and vegetables — and, as we have shown in our research, walnuts — may provide the necessary protection to prevent the demise of cognitive and motor function in aging.”

http://www.farnorthscience.com/2007/11/07/news-from-alaska/alaska-blueberries-brain-food/

Watermelon

2008-11-18T15:40:00.000-08:00

Watermelon
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Lycopene Leader
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Watermelon is the Lycopene Leader in fresh produce, having higher concentrations of lycopene than any other fresh fruit or vegetable. In fact, fresh watermelon contains higher levels of lycopene than fresh tomatoes - a 2-cup serving of watermelon contains and average of 18.16 mg and one medium-sized tomato contains 4 mg.
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Heart Healthy
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Watermelon has heart healthy properties because it is naturally low in saturated fat, total fat and cholesterol.
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A recent study by the United States Department of Agriculture (USDA) about watermelon consumption and heart healthy benefits was completed and published March 2007. The NWPB has four new structure-function claims derived from this study:
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Watermelon consumption increases free arginine and citrulline, which can help maintain cardiovascular function.
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Eating watermelon can help maintain cardiovascular health.
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Watermelon has amino acids such as citrulline and arginine that help maintain the arteries.
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Watermelon amino acids citrulline and arginine can help maintain blood flow and heart health.

http://www.watermelon.org/watermelon_nutrition.asp

Watermelon

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No other fruit says summer like the subtly crunchy, thirst quenching watermelon. Although watermelons can now be found in the markets throughout the year, the season for watermelon is in the summer when they are sweet and of the best quality.
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As a member of the Cucurbitaceae family, the watermelon is related to the cantaloupe, squash and pumpkin, other plants that also grow on vines on the ground. Watermelons can be round, oblong or spherical in shape and feature thick green rinds that are often spotted or striped. They range in size from a few pounds to upward of ninety pounds.
Watermelon is not only great on a hot summer day, this delectable thirst-quencher may also help quench the inflammation that contributes to conditions like asthma, atherosclerosis, diabetes, colon cancer, and arthritis.
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Concentrated in Powerful Antioxidants
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Sweet, juicy watermelon is actually packed with some of the most important antioxidants in nature. Watermelon is an excellent source of vitamin C and a very good source of vitamin A, notably through its concentration of beta-carotene. Pink watermelon is also a source of the potent carotenoid antioxidant, lycopene. These powerful antioxidants travel through the body neutralizing free radicals. Free radicals are substances in the body that can cause a great deal of damage. They are able to oxidize cholesterol, making it stick to blood vessel walls, where it can lead to heart attack or stroke. They can add to the severity of asthma attacks by causing airways to clamp down and close. They can increase the inflammation that occurs in osteoarthritis and rheumatoid arthritis and cause most of the joint damage that occurs in these conditions, and they can damage cells lining the colon, turning them into cancer cells. Fortunately, vitamin C and beta-carotene are very good at getting rid of these harmful molecules and can therefore prevent the damage they would otherwise cause. As a matter of fact, high intakes of vitamin C and beta-carotene have been shown in a number of scientific studies to reduce the risk of heart disease, reduce the airway spasm that occurs in asthma, reduce the risk of colon cancer, and alleviate some of the symptoms of osteoarthritis and rheumatoid arthritis. A cup of watermelon provides 24.3% of the daily value for vitamin C, and, through its beta-carotene, 11.1% of the DV for vitamin A.
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Sweet Potatoes

2008-11-17T12:03:00.000-08:00

Sweet potatoes

Although sweet potatoes may be part of the Thanksgiving tradition, be sure to add these wonderful naturally sweet vegetables to your meals throughout the year; they are some of the most nutritious vegetables around. Sweet potatoes can be found in your local markets year-round, however they are in season in November and December.

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The sweet potato has yellow or orange flesh, and its thin skin may either be white, yellow, orange, red or purple. Sometimes this root vegetable will be shaped like a potato, being short and blocky with rounded ends, while other times it will be longer with tapered ends. There is often much confusion between sweet potatoes and yams; the moist-fleshed, orange-colored root vegetable that is often called a "yam" is actually a sweet potato.
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Health Benefits
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How sweet it is for your health to eat sweet potatoes! Not only do they taste like dessert, here's the latest research on sweet potatoes surprising benefits.
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Unique Proteins with Potent Antioxidant Effects

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Sweet potato contain unique root storage proteins that have been observed to have significant antioxidant capacities. In one study, these proteins had about one-third the antioxidant activity of glutathione-one of the body's most impressive internally produced antioxidants. Although future studies are needed in this area, count on these root proteins to help explain sweet potatoes' healing properties.

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A Sweet Source of Good Nutrition
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Our food ranking system also showed sweet potato to be a strong performer in terms of traditional nutrients. This root vegetable qualified as an excellent source of vitamin A (in the form of beta-carotene), a very good source of vitamin C and manganese, and a good source of copper, dietary fiber, vitamin B6, potassium and iron. How do these sweet potato nutrients support our health?

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An Antioxidant-Rich, Anti-Inflammatory Food
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As an excellent source of vitamin A (in the form of beta-carotene) and a very good source of vitamin C, sweet potatoes have healing properties as an antioxidant food. Both beta-carotene and vitamin C are very powerful antioxidants that work in the body to eliminate free radicals. Free radicals are chemicals that damage cells and cell membranes and are associated with the development of conditions like atherosclerosis, diabetic heart disease, and colon cancer. This may explain why beta-carotene and vitamin C have both been shown to be helpful for preventing these conditions.

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Since these nutrients are also anti-inflammatory, they can be helpful in reducing the severity of conditions where inflammation plays a role, such as asthma, osteoarthritis, and rheumatoid arthritis.
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In addition, sweet potatoes are a good source of vitamin B6, which is needed to convert homocysteine, an interim product created during an important chemical process in cells called methylation, into other benign molecules. Since high homocysteine levels are associated with an increased risk of heart attack and stroke, having a little extra vitamin B6 on hand is a good idea.
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If you or someone you love is a smoker, or if you are frequently exposed to secondhand smoke, then making vitamin A-rich foods, such as sweet potatoes, part of your healthy way of eating, may save your life, suggests research conducted at Kansas State University.

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While studying the relationship between vitamin A, lung inflammation, and emphysema, Richard Baybutt, associate professor of nutrition at Kansas State, made a surprising discovery: a common carcinogen in cigarette smoke, benzo(a)pyrene, induces vitamin A deficiency.
Baybutt's earlier research had shown that laboratory animals fed a vitamin A-deficient diet developed emphysema. His latest animal studies indicate that not only does the benzo(a)pyrene in cigarette smoke cause vitamin A deficiency, but that a diet rich in vitamin A can help counter this effect, thus greatly reducing emphysema.

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Baybutt believes vitamin A's protective effects may help explain why some smokers do not develop emphysema. "There are a lot of people who live to be 90 years old and are smokers," he said. "Why? Probably because of their diet…The implications are that those who start smoking at an early age are more likely to become vitamin A deficient and develop complications associated with cancer and emphysema. And if they have a poor diet, forget it." If you or someone you love smokes, or if your work necessitates exposure to second hand smoke, protect yourself by making sure at least one of the World's Healthiest Foods that are rich in vitamin A, such as sweet potatoes, is a daily part of your healthy way of eating.
So, the next time you have the urge for something sweet, how about a thick slice of sweet potato pie? It's one dessert guaranteed to satisfy your whole body, not just your sweet tooth.
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Description
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Depending upon the variety, of which there are about 400, the skin and flesh of the sweet potato may range from almost white through cream, yellow, orange, and pink to a very deep purple, although white and yellow-orange flesh are most common. Sometimes this root vegetable will be shaped like a potato, being short and blocky with rounded ends, while other times it will be longer with tapered ends.
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The intensity of the sweet potato's yellow or orange flesh color is directly correlated to its beta-carotene content. The beta-carotene in orange-fleshed sweet potato, which our bodies can use to produce vitamin A and is therefore called "Provitamin A," has been reported to be more bioavailable than that from dark green leafy vegetables. Purple-fleshed sweet potatoes, on the other hand, are a good source of anthocyanins and have the highest antioxidant activity among sweet potato varieties. In one study, the antioxidant activity in purple sweet potato was 3.2 times higher than that of a blueberry variety! Interestingly, the antioxidant activity in sweet potato skin, regardless of its color, is almost three times higher than in the rest of the tissue.
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Sweet potatoes are grouped into two different categories depending upon the texture they have when cooked: some are firm, dry, and mealy, while others are soft and moist. In both types, the taste is starchy and sweet with different varieties having different unique tastes.
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The moist-fleshed, orange-colored root vegetable that is often thought of as a "yam" is actually a sweet potato. It was given this name after this variety of sweet potato was introduced into the United States in the mid-20th century in order to distinguish it from the white-fleshed sweet potato to which most people were accustomed. The name "yam" was adopted from "nyami," the African word for the root of the Dioscoreae genus of plants that are considered true yams. While there are attempts to distinguish between the two, such as the mandatory labeling by the U.S. Department of Agriculture that the moist-fleshed, orange-colored sweet potatoes that are labeled as "yams" also be accompanied by the label "sweet potato," when most people hear the term "yam," they think of the orange-colored sweet potato as opposed to the true yam, a root vegetable belonging to the Dioscoreae family, which are monocotyledons (have one embryonic seed leaf). Sweet potatoes belong to the

Convolvulaceae or morning glory plant family, are dicotyledons (having two embryonic seed leaves) and are known by the scientific name of Ipomoea batatas.
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Following are some common names by which sweet potatoes are known in different languages and countries around the world: batata, boniato, camote (Spain); kumar (Peru); kumara (Polynesian); and cilera abana,''protector of the children'' (eastern Africa); kara-imo, ''Chinese potato''(southern Kyushu, Japan); Ubhatata (South Africa); and satsuma-imo,''Japanese potato'' (most of the other parts of Japan). In the United States, "Jewel," "Garnet," and "Beauregard" are among the most popular varieties.
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History
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Sweet potatoes are native to Central America and are one of the oldest vegetables known to man. They have been consumed since prehistoric times as evidenced by sweet potato relics dating back 10,000 years that have been discovered in Peruvian caves.
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Christopher Columbus brought sweet potatoes to Europe after his first voyage to the New World in 1492. By the 16th century, they were brought to the Philippines by Spanish explorers and to Africa, India, Indonesia and southern Asia by the Portuguese. Around this same time, sweet potatoes began to be cultivated in the southern United States, where they still remain a staple food in the traditional cuisine. In the mid-20th century, the orange-fleshed sweet potato was introduced to the United States and given the name "yam" to distinguish it from other sweet potatoes. Sweet potatoes are a featured food in many Asian and Latin American cultures. Today, the main commercial producers of sweet potatoes include China, Indonesia, Vietnam, Japan, India and Uganda.
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How to Select and Store
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Choose sweet potatoes that are firm and do not have any cracks, bruises or soft spots. Avoid those that are displayed in the refrigerated section of the produce department since cold temperature negatively alters their taste.
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Sweet potatoes should be stored in a cool, dark and well-ventilated place, where they will keep fresh for up to ten days. Ideally, they should be kept out of the refrigerator in a cool, dry, dark place not above 60?F, which would fit the characteristics of a root cellar. Yet since most people don't have root cellars, we'd suggest just keeping your sweet potatoes loose (not in a plastic bag) an storing them in a cool, dark, and well-ventilated cupboard away from sources of excess heat (like the stove).
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How to Enjoy
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Tips for Preparing Sweet Potatoes:
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If you purchase organically grown sweet potatoes, you can eat the entire tuber, flesh and skin. Yet, if you buy conventionally grown ones, you should peel them before eating since sometimes the skin is treated with dye or wax; if preparing the sweet potato whole, just peel it after cooking.
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As the flesh of sweet potatoes will darken upon contact with the air, you should cook them immediately after peeling and/or cutting them. If this is not possible, to prevent oxidation, keep them in a bowl covered completely with water until you are ready to cook them.
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Research has shown some nutritional advantages to roasting over boiling when it comes to sweet potatoes, so if you are deliberating over these two cooking methods, we recommend that you choose roasting. At the same time, however, when it comes to a potentially problematic substance like phytic acid (phytic acid can sometimes block absorption of desirable nutrients like zinc and iron), a wet-heat cooking method might be helpful. Because steaming is a wet-heat method that avoids submersing the food in water and risking excessive leeching of water-soluble nutrients, we recommend steaming over boiling when using wet heats (and we always stick with steaming in our own sweet potato recipes).
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Sweet Potatoes and Oxalates
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Sweet potatoes are among a small number of foods that contain measurable amounts of oxalates, naturally-occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating sweet potatoes. Laboratory studies have shown that oxalates may also interfere with absorption of calcium from the body. Yet, in every peer-reviewed research study we've seen, the ability of oxalates to lower calcium absorption is relatively small and definitely does not outweigh the ability of oxalate-containing foods to contribute calcium to the meal plan. If your digestive tract is healthy, and you do a good job of chewing and relaxing while you enjoy your meals, you will get significant benefits - including absorption of calcium - from calcium-rich foods plant foods that also contain oxalic acid. Ordinarily, a healthcare practitioner would not discourage a person focused on ensuring that they are meeting their calcium requirements from eating these nutrient-rich foods because of their oxalate content. For more on this subject, please see "Can you tell me what oxalates are and in which foods they can be found?"
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Nutritional Profile
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Sweet potatoes are an excellent source of vitamin A. They are also a very good source of vitamin C and manganese. In addition, sweet potatoes are a good source of copper, dietary fiber, vitamin B6, potassium and iron.
nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system.

http://whfoods.com/genpage.php?tname=foodspice&dbid=64

Ahuacatl

2008-11-16T15:36:00.000-08:00

Avocado — Packed with nutrients including vitamins A & E, soluble fiber and healthy monounsaturated fat.

The 10 Best Foods for Your Heart

http://www.unionmemorial.com/body.cfm?id=556226

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Avocados

Although the creamy rich Hass avocados are generally available throughout the year, they are the most abundant and at their best during the spring and summer in California and in October in Florida. During the fall and winter months you can find Fuerto, Zutano and Bacon varieties.
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The avocado is colloquially known as the Alligator Pear, reflecting its shape and the leather-like appearance of its skin. Avocado is derived from the Aztec word "ahuacatl".
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Avocados contain oleic acid, a monounsaturated fat that may help to lower cholesterol. In one study of people with moderately high cholesterol levels, individuals who ate a diet high in avocados showed clear health improvements. After seven days on the diet that included avocados, they had significant decreases in total cholesterol and LDL cholesterol, along with an 11% increase in health promoting HDL cholesterol.
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Avocados are a good source of potassium, a mineral that helps regulate blood pressure. Adequate intake of potassium can help to guard against circulatory diseases, like high blood pressure, heart disease or stroke. In fact, the U.S. Food and Drug Association has authorized a health claim that states: "Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke."
One cup of avocado has 23% of the Daily Value for folate, a nutrient important for heart health. To determine the relationship between folate intake and heart disease, researchers followed over 80,000 women for 14 years using dietary questionnaires. They found that women who had higher intakes of dietary folate had a 55% lower risk of having heart attacks or fatal heart disease. Another study showed that individuals who consume folate-rich diets have a much lower risk of cardiovascular disease or stroke than those who do not consume as much of this vital nutrient.
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Promote Optimal Health
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Not only are avocados a rich source of monounsaturated fatty acids including oleic acid, which has recently been shown to offer significant protection against breast cancer, but it is also a very concentrated dietary source of the carotenoid lutein; it also contains measurable amounts of related carotenoids (zeaxanthin, alpha-carotene and beta-carotene) plus significant quantities of tocopherols (vitamin E).
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In a laboratory study published in the Journal of Nutritional Biochemistry, an extract of avocado containing these carotenoids and tocopherols inhibited the growth of both androgen-dependent and androgen-independent prostate cancer cells.
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But when researchers tried exposing the prostate cancer cells to lutein alone, the single carotenoid did not prevent cancer cell growth and replication. Not only was the whole matrix of carotenoids and tocopherols in avocado necessary for its ability to kill prostate cancer cells, but the researchers also noted that the significant amount of monounsaturated fat in avocado plays an important role. Carotenoids are lipid (fat)-soluble, which means fat must be present to ensure that these bioactive carotenoids will be absorbed into the bloodstream. Just as Nature intends, avocado delivers the whole heath-promoting package.
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ncrease Your Absorption of Carotenoids from Vegetables
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Enjoying a few slices of avocado in your tossed salad, or mixing some chopped avocado into your favorite salsa will not only add a rich, creamy flavor, but will greatly increase your body's ability to absorb the health-promoting carotenoids that vegetables provide.
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A study published in the March 2005 issue of the Journal of Nutrition tested the hypothesis that since carotenoids are lipophilic (literally, fat-loving, which means they are soluble in fat, not water), consuming carotenoid-rich foods along with monounsaturated-fat-rich avocado might enhance their bioavailability.
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Not only did adding avocado to a salad of carrot, lettuce and baby spinach or to salsa greatly increase study participants' absorption of carotenoids from these foods, but the improvement in carotenoid availability occurred even when a very small amount-as little as 2 ounces-of avocado was added.
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Adding avocado to salad increased absorption of alpha-carotene, beta-carotene and lutein 7.2, 15.3, and 5.1 times higher, respectively, than the average amount of these carotenoids absorbed when avocado-free salad was eaten.
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Adding avocado to salsa increased lycopene and beta-carotene absorption 4.4 and 2.6 times higher, respectively, than the average amount of these nutrients absorbed from avocado-free salsa. Since avocados contain a large variety of nutrients including vitamins, minerals, as well as heart-healthy monounsaturated fat, eating a little avocado along with carotenoid-rich vegetables and fruits is an excellent way to improve your body's ability to absorb carotenoids while also receiving other nutritional-and taste-benefits.
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Avocado Phytonutrients Combat Oral Cancer
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Oral cancer is even more likely to result in death than breast, skin, or cervical cancer, with a mortality rate of about 50% due to late detection, according to Great Britain's Mouth Cancer Foundation. Avocados may offer a delicious dietary strategy for the prevention of oral cancer.
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Phytonutrients in Hass avocados, the most readily available of the more than 500 varieties of avocados grown worldwide, target multiple signaling pathways, increasing the amount of free radicals (reactive oxygen species) within pre-cancerous and cancerous human oral cell lines, that leads to their death, but cause no harm to normal cells. ? Semin Cancer Biol. 2007 May 17.
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Earlier research by UCLA scientists also indicates that Hass avocados may inhibit the growth of prostate cancer as well. When analyzed, Hass avocados were found to contain the highest content of lutein among commonly eaten fruits as well as measurable amounts of related carotenoids (zeaxanthin, alpha-carotene, and beta-carotene). Lutein accounted for 70% of the measured carotenoids, and the avocado also contained significant quantities of vitamin E. J Nutr Biochem. 2005 Jan;16(1):23-30.
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Description
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The avocado is colloquially known as the Alligator Pear, reflecting its shape and the leather-like appearance of its skin. Avocado is derived from the Aztec word "ahuacatl."
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Avocados are the fruit from the Persea Americana, a tall evergreen tree that can grow up to 65 feet in height. There are dozens of varieties of avocadoes, which fall into three main categories-Mexican, Guatemalean, and West Indian-which differ in their size, appearance, quality and susceptibility to cold. The most popular type of avocado in the United States is the Hass variety, which has rugged, pebbly brown-black skin. Another common type of avocado is the Fuerte, which is larger than the Hass and has smooth, dark green skin and a more defined pear shape.
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Avocados vary in weight from 8 ounces to 3 pounds depending upon the variety. The edible portion of the avocado is its yellow-green flesh, which has a luscious, buttery consistency and a subtle nutty flavor. The skin and pit are inedible.
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History
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Avocados are native to Central and South America and have been cultivated in these regions since 8,000 B.C. In the mid-17th century, they were introduced to Jamaica and spread through the Asian tropical regions in the mid-1800s. Cultivation in United States, specifically in Florida and California, began in the early 20th century. While avocados are now grown in most tropical and subtropical countries, the major commercial producers include the United States (Florida and California), Mexico, the Dominican Republic, Brazil and Colombia.
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How to Select and Store
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A ripe, ready to eat avocado is slightly soft but should have no dark sunken spots or cracks. If the avocado has a slight neck, rather than being rounded on top, it was probably tree ripened and will have better flavor. A firmer, less mature fruit can be ripened at home and will be less likely to have bruises. The Hass avocado weighs about 8 ounces on average and has a pebbled dark green or black skin, while the Fuerte avocado has smoother, brighter green skin. Avoid Fuertes with skin that is too light and bright. Florida avocados, which can be as large as 5 pounds, have less fat and calories, but their taste is not as rich as California varieties.
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A firm avocado will ripen in a paper bag or in a fruit basket at room temperature within a few days. As the fruit ripens, the skin will turn darker. Avocados should not be refrigerated until they are ripe. Once ripe, they can be kept refrigerated for up to a week. If you are refrigerating a whole avocado, it is best to keep it whole and not slice it in order to avoid browning that occurs when the flesh is exposed to air.
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If you have used a portion of a ripe avocado, it is best to store the remainder in the refrigerator. Store in a plastic bag, wrap with plastic wrap, or place on a plate and cover with plastic wrap. Sprinkling the exposed surface(s) with lemon juice will help to prevent the browning that can occur when the flesh comes in contact with oxygen in the air.

http://www.whfoods.com/genpage.php?pfriendly=1&tname=foodspice&dbid=5

Apple a Day

2008-11-15T18:49:00.000-08:00

Heart-Health Benefits From Apple Consumption Thanks To Flavonoid

Apples may prove to be a winner when it comes to reducing the risk of heart disease, says a new study of more than 34,000 women. In this study, flavonoid-rich apples were found to be one of three foods (along with red wine and pears) that decrease the risk of mortality for both coronary heart disease (CHD) and cardiovascular disease (CVD) among post-menopausal women, The findings were published in the March 2007 American Journal of Clinical Nutrition. Women of all ages are encouraged to consume more fruit and vegetables, including apples and apple products, for heart health.
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However, this study focused on postmenopausal woman, a group becoming more aware of the risk for heart disease. Using a government database that assesses the flavonoid-compound content of foods, the researchers hypothesized that flavonoid intake (in general and from specific foods), might be inversely associated with mortality from CVD and CHD among the women in the study groupSubjects selected for this research analysis were postmenopausal and part of the ongoing Iowa Women's Health Study, each of which has been monitored for dietary intake and various health outcomes for nearly 20 years. As a result of the extensive analysis that considered what the women ate, the types of cardiovascular-related diseases they experienced, and the overall flavonoid content of an extensive list of foods, the researchers concluded that consumption of apples, pears and red wine were linked with the lowest risk for mortality related to both CHD and CVD (not just one or the other). "Flavonoids are compounds found in small quantities in numerous plant foods, including fruits and vegetables, tea, wine, nuts and seeds, and herbs and spices," say the university researchers from the University of Minnesota and the University of Oslo (Norway) Earlier research has indicated that flavonoids also have antioxidant properties that are linked to the reduction of oxidation of the bad (LDL - low density lipoprotein) cholesterol which have been linked in various ways with the development of CVD. According to the government database cited in this paper, apples contain a wide variety of flavonoid compounds. The researchers also believe this is the first prospective study of postmenopausal women to report on the intake and impact of total and specific flavonoid subclasses.
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They conclude, "Dietary intakes of flavanones, anthocyanins, and certain foods rich in flavonoids were associated with reduced risk of death due to CHD, CVD and all causes." The publication of this positive study for apples comes on the heels of updated heart disease prevention guidelines for women just released by the American Heart Association in the February 20 issue of Circulation. As part of their guidelines, AHA emphasizes that women increase their intake of fruits and vegetables to help prevent heart disease over their lifetime, not just to reduce short-term risk. Worldwide, cardiovascular disease is the largest single cause of mortality among women, accounting for one third of all deaths.

http://www.medicalnewstoday.com/articles/65389.php

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Apple phytochemicals and their health benefits

Abstract

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Evidence suggests that a diet high in fruits and vegetables may decrease the risk of chronic diseases, such as cardiovascular disease and cancer, and phytochemicals including phenolics, flavonoids and carotenoids from fruits and vegetables may play a key role in reducing chronic disease risk. Apples are a widely consumed, rich source of phytochemicals, and epidemiological studies have linked the consumption of apples with reduced risk of some cancers, cardiovascular disease, asthma, and diabetes. In the laboratory, apples have been found to have very strong antioxidant activity, inhibit cancer cell proliferation, decrease lipid oxidation, and lower cholesterol. Apples contain a variety of phytochemicals, including quercetin, catechin, phloridzin and chlorogenic acid, all of which are strong antioxidants. The phytochemical composition of apples varies greatly between different varieties of apples, and there are also small changes in phytochemicals during the maturation and ripening of the fruit. Storage has little to no effect on apple phytochemicals, but processing can greatly affect apple phytochemicals. While extensive research exists, a literature review of the health benefits of apples and their phytochemicals has not been compiled to summarize this work. The purpose of this paper is to review the most recent literature regarding the health benefits of apples and their phytochemicals, phytochemical bioavailability and antioxidant behavior, and the effects of variety, ripening, storage and processing on apple phytochemicals.

This is just the abstract

Very thorough article and review of the literature

http://www.nutritionj.com/content/3/1/5

Walnuts in the Heart Healthy Diet

2008-11-14T00:13:00.000-08:00

Walnuts in the Heart Healthy Diet

They reduce LDL cholesterol, and improve vascular health
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By Richard N. Fogoros, M.D., About.com
Updated: April 1, 2004
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In last week's edition of Circulation, Spanish investigators report that adding walnuts to a Mediterranean-type diet improves the function of blood vessels.
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Earlier studies have shown that several types of nuts reduce LDL cholesterol levels, and the FDA has issued statements supporting the use of nuts in a heart healthy diet. The Spanish investigators, noting that walnuts contain high levels of antioxidants, L-arginine, and alpha-linoleic acid - substances that themselves can help prevent hardening of the arteries and can increase the dilation of blood vessels - conducted a study to measure the effect of walnuts on blood vessels.
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They randomized 21 individuals who had high cholesterol levels to a typical Mediterranean diet, or to a similar diet in which walnuts were substituted for olive oil. They found that a diet enriched in walnuts significantly improved measures of vascular reactivity, a finding associated with improved cardiovascular health. They concluded that adding nuts to the diet - in particular, walnuts - can improve cardiovascular health over and above the improvement that would be predicted from cholesterol-lowering alone.
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The FDA has already given its blessing to the advertising of the cardiac benefits of walnuts, almonds, pecans, pistachios, hazel nuts, and peanuts. The current study suggests (though it does not prove) that walnuts may have unique properties that render them more helpful than other varieties of nuts.
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http://heartdisease.about.com/cs/riskfactors/a/walnuts.htm

Source of Image

http://www.blogger.com/post-create.g?blogID=5371409182957303313

Eat Fish

2008-11-03T22:38:00.001-08:00

American Heart Association recommends Omega-3 Fatty Acids

from the American Heart Association:

Omega-3 fatty acids benefit the heart of healthy people, and those at high risk of — or who have — cardiovascular disease.

We recommend eating fish (particularly fatty fish) at least two times a week. Fish is a good source of protein and doesn’t have the high saturated fat that fatty meat products do. Fatty fish like mackerel, lake trout, herring, sardines, albacore tuna and salmon are high in two kinds of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)..We also recommend eating tofu and other forms of soybeans, canola, walnut and flaxseed, and their oils. These contain alpha-linolenic acid (LNA), which can become omega-3 fatty acid in the body. The extent of this modification is modest and controversial, however. More studies are needed to show a cause-and-effect relationship between alpha-linolenic acid and heart disease....
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The link between omega-3 fatty acids and CVD risk reduction are still being studied, but research has shown that omega-3 fatty acids
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-- decrease risk of arrhythmias, which can lead to sudden

cardiac death.
-- decrease triglyceride levels
-- decrease growth rate of atherosclerotic plaque
-- lower blood pressure (slightly)

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What do epidemiological and observational studies show?

Epidemiologic and clinical trials have shown that omega-3 fatty acids reduce CVD incidence. Large-scale epidemiologic studies suggest that people at risk for coronary heart disease benefit from consuming omega-3 fatty acids from plants and marine sources..The ideal amount to take isn’t clear. Evidence from prospective secondary prevention studies suggests that taking EPA+DHA ranging from 0.5 to 1.8 grams per day (either as fatty fish or supplements) significantly reduces deaths from heart disease and all causes. For alpha-linolenic acid, a total intake of 1.5–3 grams per day seems beneficial.

Randomized clinical trials have shown that omega-3 fatty acid supplements can reduce cardiovascular events (death, non-fatal heart attacks, non-fatal strokes). They can also slow the progression of atherosclerosis in coronary patients.

However, more studies are needed to confirm and further define the health benefits of omega-3 fatty acid supplements for preventing a first or subsequent cardiovascular event. For example, placebo-controlled, double-blind, randomized clinical trials are needed to document the safety and efficacy of omega-3 fatty acid supplements in high-risk patients (those with type 2 diabetes, dyslipidemia, hypertension and smokers) and coronary patients on drug therapy. Mechanistic studies on their apparent effects on sudden death also are needed..Increasing omega-3 fatty acid intake through foods is preferable. However, coronary artery disease patients may not be able to get enough omega-3 by diet alone. These people may want to talk to their doctor about taking a supplement. Supplements also could help people with high triglycerides, who need even larger doses. The availability of high-quality omega-3 fatty acid supplements, free of contaminants, is an important prerequisite to their use.

Original AHA Statement in 2002

http://circ.ahajournals.org/cgi/content/full/106/21/2747

American Heart Assocation

http://www.americanheart.org/

Source of Image:

http://www.firstpeople.us/pictures/bear/wsWILD017-1024x768.html

Pomegranates

2008-11-03T16:12:00.000-08:00

from Life Extension Magazine

Pomegranate offers abundant benefits for the cardiovascular system by preventing damage to arterial walls, promoting healthy blood pressure levels, improving blood flow to the heart, and preventing or reversing atherosclerosis.
Pomegranate may benefit people with diabetes and those at risk for the disease. Pomegranate helps lower after-meal blood sugar levels and protects the cardiovascular system from diabetes-induced damage.
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Pomegranate shows promise in killing prostate cancer cells, whether the cells are hormone-sensitive or not. Pomegranate also helped halt the progression of prostate cancer in men who had undergone surgery or radiation for the disease.
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Pomegranate may fight the degeneration of joint tissue that leads to painful osteoarthritis, and may protect the brain against oxidative stress-induced changes that can lead to Alzheimer’s. Pomegranate extracts—alone or in combination with the herb gotu kola—help kill the bacteria that contribute to dental plaque, while helping to heal gum disease. Pomegranate also appears to protect the health of the skin and liver.

http://www.lef.org/magazine/mag2007/may2007_report_pomegranate_01.htm