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Fruit Isn’t Making You Fat, and Here’s Why

June 27, 2013    By Cynthia Sass, MPH, RD

Sugar has been making headlines as of late, with celebrities and trainers alike singling it out as one of the key culprits in America’s obesity crisis. Trouble is, fruit–because it contains natural sugar–sometimes gets lumped in with foods like baked goods, candy, and sugary drinks, and as a result, unnecessarily shunned. But in my private practice, I still recommend eating fruit–even for clients trying to lose weight.

Here are five important reasons to continue to enjoy cherries, berries, melon and other juicy gems, as part of a healthy weight loss strategy.

Fruit eaters tend to weigh less
Even I, a nutritionist, was surprised by the research, which has found that people who eat more servings of fruit have lower BMIs, even more so than veggie eaters. Scientists aren’t sure why, but it may be because fruits tend to replace higher calorie goodies and treats, whereas veggies tend to be add-ons. In other words, you’re much more likely to choose an apple (rather than broccoli) instead of a cookie. And that swap-out strategy can result in significant calorie savings over time. Even just once a week, reaching for one cup of fresh blueberries rather than a blueberry muffin would save 19,552 calories in a year’s time, enough to shed at least five pounds of body fat. In addition, emerging research indicates that consuming more produce is tied to smaller waist measurements, and lower body fat percentages, even without taking in fewer calories, meaning that the quality of your calories is key.

Fruit is packed with water and fiber
Apart from impressive nutrients, fresh fruit is high in water and fiber, so its naturally occurring sugar is less concentrated than other sweet foods. For example, one cup of whole strawberries naturally contains about 7 grams of sugar, compared to about 13 grams in one tablespoon of maple syrup, 17 in a tablespoon of honey, 21 grams in 17 gummy bears, or 30 in a 12 ounce can of cola. And even in fruits that pack more sweetness per bite, the sugar is bundled with valuable protective substances. Mango, for example, has been shown to prevent or stop the growth of breast and colon cancer cells.

Fruit has awesome antioxidants
While you’ll find some of the same vitamins and minerals in both veggies and fruits, eliminating the latter altogether would cut out a broad spectrum of antioxidants that are unique to specific fruits or fruit “families.” In other words, the antioxidants found in stone fruits (cherries, peaches, plums) differ from those found in pomes (apples, pears), citrus (oranges, grapefruits, tangerines), melon (honeydew, cantaloupe), berries (raspberries, blueberries, strawberries, blackberries), and tropical fruits (banana, mango, papaya). That’s key, because different types of antioxidants do different things. One study, in female volunteers, found that eating a wider array of the exact same amount of produce for two weeks resulted in significantly less oxidation, a marker for premature aging and disease. In other words, even at the same quantity, a greater diversity offers more benefits. If you think of antioxidants as “cell defenders,” it just makes sense–smaller numbers of troops from a larger number of armed services–each with distinct abilities–offer more overall protection. To reap the rewards, the smartest strategy is to not only eat fruit, but mix it up–rather than munching an apple every day, alternate the types of fruit you buy, as well as the colors.


Fruit has beauty benefits
More good news about those aforementioned antioxidants–the rewards of consuming a wider assortment can literally be seen in your skin. One recent study tracked the diets of 35 people, took photos of them, and asked others to rate the pics. Those who ate an average of 2.9 more portions of produce daily, including both veggies and fruits, were rated as healthier looking, and those who downed an extra 3.3 portions per day were ranked as more attractive. Researchers say antioxidants are the explanation–in addition to affecting skin pigment, they also improve circulation, which boosts blood flow to the skin surface, imparting a natural glow. Antioxidants also fend off compounds that damage skin from the outside in, including free radicals produced by sun exposure, pollution, and cigarette smoke.

Fruit provides endurance-boosting energy
If you’re active, consuming fruit pre-workout is a great way to fuel exercise and energize your cells. One study, which compared bananas to a sports drink during intense cycling, found that in addition to providing antioxidants and nutrients not found in sports drinks, bananas triggered a greater shift in dopamine, a neurotransmitter that plays a role in movement and mood (some research also indicates that a low dopamine level may be tied to obesity). Other studies, that compared raisins to sports supplements, found that shrunken grapes were just as effective at supporting endurance, but raisins provide bonus nutrients. These include antioxidants, as well as boron, a mineral that helps keep bones strong, and inulin, a fiber-like carbohydrate that acts as a prebiotic, a substance that helps support the growth of probiotics, the “good” bacteria in your GI tract that boost immunity and keep your digestive system healthy. I guess what I’m getting at here is there’s far more to fruit than sugar alone. And if you’re active, a moderate amount of fruit sugar will fuel your cells, not fatten them.

Bottom line: with so many benefits, fruit is definitely worth including in your daily diet. But that doesn’t mean you can eat unlimited quantities. Because fruits do pack about three to four times as much carbohydrate as veggies, your daily intake should be based on your body’s energy needs. For most women, a healthy goal is two daily servings, with one serving being one cup fresh, about the size of a tennis ball. In my newest book S.A.S.S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches, I include one serving of fruit in each breakfast meal and one in every snack. For most of my clients, this is the perfect amount to reap fruits’ nutritional and health rewards, without interfering with weight loss.

Cynthia Sass is a registered dietitian with master’s degrees in both nutrition science and public health. Frequently seen on national TV, she’s Health’s contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance. Cynthia is currently the sports nutrition consultant to the New York Rangers NHL team and the Tampa Bay Rays MLB team, and is board certified as a specialist in sports dietetics. 


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The 3 Keys to a Healthy Brain

Maria Rodale  July 6, 2013

We all have those moments–a forgotten appointment, a name we can’t recall, a word that’s on the tip of our tongue. For the most part, these incidents don’t worry us. However, as we age, they seem to increase in significance. We wonder if we’re losing our edge. With Alzheimer’s disease and dementia constantly in the news, we can find ourselves falling prey to a climate of fear that plays on our worst anxieties about losing our cognitive capacities.

Luckily, there are a number of steps we can take to preserve our mental sharpness. Like any other organ, the brain responds to input. Not just mental and emotional input, but diet and exercise, as well. Many of the strategies we adopt to maintain overall health also support the brain. We can keep that mental acuity, and it only takes a few simple brain-friendly habits.

1: Brain-Friendly Food and Supplements

One of the brain’s biggest enemies is oxidative stress from excess free radicals, which are generated by toxins, exercise, illness, stress, and normal metabolic processes, among other factors. Like a lunchroom bully, free radicals (atoms or molecules that are short one electron) take what they need from other atoms. As levels of free radicals increase, one theft leads to another, creating a cascade of inflammatory chain reactions that can damage cells down to their DNA.

Antioxidants can help block this cycle, which is why we hear so much about these super nutrients, and there is a wide variety of sources–foods, herbs, and supplements–to choose from. Blueberries are a rich source and have been shown to protect neurons from oxidative stress. Other good antioxidant food choices are beans, cranberries, artichokes, prunes, and raspberries. Herbs and spices like sage, rosemary, ginger, and turmeric are chock-ull of antioxidant compounds to protect the brain and support numerous other areas of health, as well.

Stock up on foods that are rich in omega-3 fatty acids, such as fish, flaxseed, raw nuts and seeds, and grass-fed beef. While omega-3s are more often touted for their heart-health benefits, they are crucial to brain health, too. A study published in the journal Neurology found that people deficient in omega-3s had smaller brains and did more poorly in cognitive tests. The researchers asserted that omega-3s reduce signs of aging in the brain.


Vitamin E has also been associated with improved cognitive health. In addition, one study indicated it can help patients recover after a stroke. Vitamin E is also a potent antioxidant. Be sure to look for the natural form called d-alpha tocopherol, often found with a blend of mixed tocopherols. Avoid dl-alpha tocopherol, a form that is synthetic and not well absorbed.

As noted, oxidation can play a big role in damaging neurons, leading to cognitive decline. One of the most potent antioxidant supplements is a botanical called honokiol. Derived from magnolia bark, honokiol is 1,000 times more powerful as an antioxidant than vitamin E and has been shown protect the brain in numerous ways. Because its molecules are so small, honokiol taken orally is very easily absorbed, and even has the unique ability to pass through the blood/brain barrier. This allows honokiol to exert it effects directly on brain tissue. Honokiol is shown to improve mood, influencing GABA and other neurotransmitters that help mediate both anxiety and depression. It also is shown to aid in stroke damage and protect against the amyloid plaque associated with Alzheimer’s disease.

Another supplement that benefits brain health is curcumin, the active ingredient in turmeric. In a recent study from the Salk Institute, a drug derived from curcumin reversed Alzheimer’s disease in mice. This is not an isolated study. Other research has shown that curcumin influences neuron creation and enhances memory.

2: Exercise

Multiple studies have shown a close relationship between exercise and improved brain function. One project found that women over 65 who walked 30 minutes a day slowed their cognitive decline. When measuring mental acuity, the researchers found that the people who exercised appeared several years younger than those in the control group, who did not exercise at all.

Another study comparing activity levels and brain health looked at people over age 70. The more active group was significantly less likely to develop cognitive problems. The study also helped clarify the types of activities that promote cognitive health. In addition to “normal” exercise, the researchers found that simple actions, such as standing up and walking around the room, were also beneficial.

Other research has shown that exercise can actually increase brain size. One study used MRIs to compare brain sizes in people who exercised with those who did not. The group of exercisers did significantly better. Maintaining a larger brain is important because one of the side effects of aging is reduced brain volume, which may be implicated in cognitive decline.

3: Meditation

The calming effects of meditation are well documented. However, some research has shown that the practice actually changes brain architecture. Scientists at UCLA found that meditation increases the folding in the cerebral cortex, a process called cortical gyrification, which improves the brain’s ability to process information. Specifically, increased gyrification helps us retrieve memories, form decisions, and focus.

To me, the most striking aspect of these recommendations is their applicability to overall health. Diet, appropriate supplements, exercise, and meditation also benefit heart health, and they can reduce the risk of cancer, diabetes, and metabolic syndrome–plus, they simply make us feel better. In the big picture, good practices support health at all levels, forming a foundation for mind-body wellness, longevity, and vitality.

source: Care2.com


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7 Health Benefits of Cauliflower

It’s that time of the year when markets bloom up with that spongy, anti-inflammatory, heart healthy flowering vegetable know as cauliflower. You’ll want to include cauliflower as one of the cruciferous vegetables you eat on a regular basis if you want to receive these 7 fantastic health benefits.

1. Nutritional
Cauliflower also contains vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine) and B9 (folic acid). It contains omega-3 fatty acids and vitamin K. It serves as a good source of proteins, phosphorus and potassium. Cauliflower is a very good sourceof vitamin C and manganese, which are both powerful antioxidants.

2. Antioxidation
Aside from these antioxidants above, cauliflower also contains carotenoids, such as beta-carotene, and phytonutrients that include kaempferol, ferulic acid, cinnamic acid and caffeic acid. With these antioxidants, you can be certain that eating cauliflower regularly will help protect you from free radical damage and reduce your risk for diseases caused by oxidative stress, such as cardiovascular diseases and cancer.

3. Detoxification
It contains glucosinolates and thiocyanates (including sulforaphane and isothiocyanate), which help to increase the liver’s ability to neutralise potentially toxic substances that could lead to cancer if left unattended. The presence of enzymes like glutathione transferase, glucuronosyl transferase and quinone reductase also help in the detoxifying process.

The detox support provided by cauliflower includes antioxidant nutrients to boost Phase 1 detoxification activities and sulfur-containing nutrients to boost Phase 2 activities.While the glucosinolate content of cauliflower is definitely significant from a health standpoint, cauliflower contains about one-fourth as much total glucosinolates as Brussels sprouts, about one-half as much as Savoy cabbage, about 60% as much as broccoli, and about 70% as much as kale.

4) Cancer Prevention 
There are dozens of studies linking cauliflower-containing diets to cancer prevention, particularly with respect to the following types of cancer: bladder cancer, breast cancer, colon cancer, prostate cancer, and ovarian cancer. This connection between cauliflower and cancer prevention should not be surprising, since cauliflower provides special nutrient support for several body systems that are closely connected with cancer development as well as cancer prevention.
Several research on this flowery vegetable have revealed that it has compounds to resist cancer; it has the ability to eliminate cancer enzymes.

5) Anti-Inflammatory
Potentially, regular cauliflower consumption can help decrease the risk of inflammation-mediated diseases such as arthritis, obesity, diabetes mellitus, inflammatory bowel disease and ulcerative colitis. A cup of boiled cauliflower contains about 11 micrograms of vitamin K and 0.21 g omega-3 fatty acids. Because of the omega-3 fatty acids and vitamin K in cauliflower, it helps to prevent chronic inflammation that leads to conditions such as arthritis, chronic pain, and certain bowel conditions. In addition, one of the glucosinolates found in cauliflower–glucobrassicin–can be readily converted into an isothiocyanate molecule called ITC, or indole-3-carbinol. I3C is an anti-inflammatory compound that can actually operate at the genetic level, and by doing so, prevent the initiation of inflammatory responses at a very early stage.

6) Digestive Support
A cup of boiled cauliflower delivers about 3.35 g of dietary fiber, which helps clean your digestive system and gets rid of unnecessary substances. Additionally, a substance called glucoraphin present in cauliflower appears to have a protective effect on your stomach lining. With glucoraphin, your stomach is not prone to the bacterium helicobacter pylori, thereby reducing your risk for stomach ulcer and cancer.


7) Cardiovascular and Cerebrovascular
By virtue of having antioxidant and anti-inflammatory properties, cauliflower consumption is protective against cardiovascular and cerebrovascular diseases. For instance, in atherosclerosis, there is chronic inflammation of the blood vessel, and the deposition of lipids and white blood cells eventually leads to a decrease in their diameter. This decrease in diameter leads to decreased blood flow to essential organs like the brain (which could lead to stroke), heart (which could lead to heart attack) and kidneys (which could lead to kidney failure). By decreasing chronic inflammation, cauliflower is able to maintain the patency of the blood vessels and keeps excellent blood flow to essential organs of the body.

Scientists have not always viewed cardiovascular problems as having a central inflammatory component, but the role of unwanted inflammation in creating problems for our blood vessels and circulation has become increasingly fundamental to an understanding of cardiovascular diseases. Of particular interest is its glucoraphanin content. Glucoraphanin is a glucosinolate that can be converted into the isothiocyanate (ITC) sulforaphane. Not only does sulforaphane trigger anti-inflammatory activity in our cardiovascular system–it may also be able to help prevent and even possibly help reverse blood vessel damage. It also contains allicin, which has been found to reduce the occurrence of stroke and heart disease.

Forget The Mashed Potatoes: Try This Very Healthy Alternative

Cauliflower florets are the part of the plant that most people eat. However, the stem and leaves are edible too and are especially good for adding to soup stocks.

To cut cauliflower, first remove the outer leaves and then slice the florets at the base where they meet the stalks. You can further cut them, if you desire pieces that are smaller or of uniform size. Trim any brown coloration that may exist on the edges.

One of the best ways to eat cauliflower to maximize nutrients is to eat it raw. However, for those who don’t like the crunch or taste, try this mashed cauliflower recipe which is a delicious and healthy substitute for traditional mashed potatoes.

Ingredients:
1 large head cauliflower
5 garlic cloves
1/3 cup fresh herbs (chives and basil both work particularly well)
Sea salt

Directions:

1. Chop cauliflower into smaller chunks – about bite-size pieces works well.
2. Peel garlic cloves and cut in half, lengthwise.
3. Steam cauliflower and garlic for 15 minutes..or until cauliflower and garlic are tender enough for a fork to easily pass through.
4. Combine steamed cauliflower, garlic, fresh herbs, and sea salt in a food processor or a strong blender and blend until everything comes together into a mashed potato-like consistency – it’s quite good smooth or slightly chunky. Alternatively, you can mash everything together by hand with a potato masher or a fork.

Enjoy this delicious and healthy mashed cauliflower dish.


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9 Incredible Health Benefits of Bell Peppers

Shubhra Krishan    March 23, 2013

I simply love bell peppers, particularly the brightly colored ones.  Although they belong to the chili pepper family, bell peppers are mild and can jazz up a salad in an instant, lend a perky crunch to your pizza, and taste fantastic when roasted.

But the appeal of bell peppers goes way beyond their stunning good looks. Here’s a short list of the good things they can do for your health:

Bell peppers are low in calories! So, even if you eat 1 full cup of them, you get just about 45 calories. Bonus: that one cup will give you more than your daily quota of Vitamin A and C!

They contain plenty of vitamin C, which powers up your immune system and keeps skin youthful.  The highest amount of Vitamin C in a bell pepper is concentrated in the red variety.

Red bell peppers contain several phytochemicals and carotenoids,  particularly beta-carotene, which lavish you with antioxidant and anti-inflammatory benefits.


The capsaicin in bell peppers has multiple health benefits. Studies show that it reduces ‘bad’ cholesterol, controls diabetes, brings relief from pain and eases inflammation.

If cooked for a short period on low heat,  bell peppers retain most of their sweet, almost fruity flavor and flavonoid content, which is a powerful nutrient.

The sulfur content in bell peppers makes them play a protective role in certain types of cancers.

The bell pepper is a good source of Vitamin E, which is known to play a key role in keeping skin and hair looking youthful.

Bell peppers also contain vitamin B6, which is essential for the health of the nervous system and helps renew cells.

Certain enzymes in bell peppers, such as lutein  protect the eyes from cataracts and macular degeneration later in life.

So, pop some bell peppers into your shopping basket, and start reaping their rich health benefits!


source: care2.com


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Health Benefits of Cardamom

Cardamom combines health benefits and spicy flavors to Indian dishes.

Growing wild in Sri Lanka and south of India is the cardamom. It is also cultivated in some other tropical areas. Silver Grell, a health author, every cardamom seedpod is usually handpicked. Cardamom belongs to the same family as clove and ginger. Cardamom contains warming properties and it adds spicy warmth to the Indian dishes.
Benefits to digestion
Cardamom is known to stimulate the appetite in the same way in which it spices dishes that are bland. It is known to stimulate the digestive system. It is also able to counteract excessive stomach acid. This is according to the author, Silver Grell. The carminative properties of cardamom help in relieving flatulence and indigestion. Cardamom essential oils studies done on animals have demonstrated the ability of stimulating the production of bile and reduction of gastric juices.
Inhibit Pathogen Growth
Herbal Medicines PDR reports that cardamom is able to inhibit the development and growth of viruses, fungi and bacteria. It may help those individuals who are having little resistance to infections and diseases. Its capacity to fight disease and its stomachic properties help in reducing bad breath.
Benefits in Respiration
Author Silver Grell says that cardamom helps to improve lung circulation. It soothes mucus membranes.
A therapeutic guide to herbal medicine called German Commission E Monographs, verified the safety and efficacy of cardamom for the treatment of colds, bronchitis and coughs. It contains expectorant properties and can lead to a reduction in the production of mucus.
Anti-inflammatory
Tea containing Cardamom may help in reducing sore throats. Herbal Medicines PDR has said that Commission E has approved usage of cardamom for the treatment of pharynx and mouth inflammation. Traditional medicines have been using cardamom oil in the treatment of inflamed nerves, back muscles and joints that are swollen. Cardamom has analgesic properties, as Indian medicine and traditional ayurvedic reports that it eases joint and muscle pain.
Masseuses use cardamom essential oil for massages to relax the muscles and for stimulating the mind.
Antioxidant
The Association of Physician Journal in India published in August 1998 reported a cardamom analysis of flavonoids and phenolics. It rated the antioxidant cardamom properties at 50-100mg medium levels per serving.
Detoxification
Cardamom is used in Indian medicine for treating bladder disorders, urinary tract disorders and the kidney. It also treats other complications such as nephritis and cystitis.
Antispasmodic
A study done on animals which published on the July-August Pharmacological Research edition in 1996 verified the antispasmodic cardamom properties. The properties could validate cardamom use in remedies of folk in stopping convulsions and hiccups, relieving stomach and intestinal cramping, relieving morning sickness and reducing vomiting and nausea.
Anti-depressant
Use of cardamom in the treatment of depression has not been validated. Some herbalists however claim that tea made from cardamom helps in relieving depression.


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Why Everyone Should Drink Chai Tea

By Dr. Isaac Eliaz

If I were stranded and could only choose one beverage, I would probably take chai. A powerful blend of tea, herbs and spices, chai has been cherished for centuries in India to preserve health and increase peace of mind. But, the more we learn about chai, the more benefits we find. In addition to improving digestion, chai enhances the immune system, fights inflammation and has antioxidant properties. It has also been suggested that chai has antibacterial and anti-cancer effects.

Chai is made using different formulas, depending on the region where it is being consumed, but there are a number of standard ingredients: black tea, ginger, cardamom, cinnamon, fennel, clove and black pepper. When analyzing chai’s health benefits, it’s important to examine each ingredient in turn. Though they act synergistically to increase each other’s benefits, the separate botanical components have powerful health benefits on their own.

Black Tea
It’s no secret that tea is full of antioxidants. However, the antioxidants in tea may provide more far-reaching protection than we suspected. For example, black tea may protect LDL (good) cholesterol, helping prevent cardiovascular disease. In addition, some research has shown black tea has anti-viral and anti-cancer properties.

Ginger
An important root used in Eastern medicine, ginger aids digestion, improves circulation, boosts the immune system and reduces inflammation, which can be especially helpful for people suffering from arthritis. It offers antioxidant support, and some research has also shown that ginger can help fight cancer cells.

Cardamom
Found in virtually every Tibetan medicine formula, cardamom aids digestion and supports the immune system. In addition, it helps detoxify the body, improve circulation and may also fight respiratory allergies.

Cinnamon
Keeping with the theme, cinnamon has wonderful digestive properties and may also help balance blood sugar. In addition, research has shown that cinnamon has anti-inflammatory, antibacterial and antioxidant effects.

Fennel
A great source of antioxidants, fennel also provides Vitamin C, potassium and fiber. Fennel has also demonstrated some anti-cancer effects.

Clove
Again, clove helps digestion, but it also has analgesic (pain relieving) properties and may help alleviate ulcer pain. In addition, clove has antibacterial action.

Black Pepper
New research shows that black pepper may affect our metabolism. The study demonstrated black pepper’s direct influence on fat storage, suggesting that it may be useful to prevent fat accumulation. Black pepper also offers antibacterial and antioxidant support and aids digestion.

Given these benefits, chai’s popularity should be no mystery. The real question is why people in the West took so long to discover what Eastern practitioners have known for centuries—chai calms the mind, improves digestion and provides numerous additional advantages. This ancient beverage is treasured by people around the world for its delicious flavor and vital health benefits.

Published August 16, 2012                       source: mindbodygreen.com


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8 Health Benefits of Cauliflower

Cauliflower is a white, flowering, cruciferous vegetable (other cruciferous vegetables include broccoli, Brussels sprouts, collard greens, cabbage, and bok choy). Vegetables in this family have been found to have a multitude of medicinal benefits.

Here are 8 health benefits of cauliflower that may make you want to include it in your diet on a regular basis.

Cancer Prevention
A diet high in cruciferous vegetables such as cauliflower has been been linked to a significant reduction in the risk of cancer, especially prostate cancer, breast cancer, colon cancer, ovarian cancer, and bladder cancer. One Canadian study found that eating a half cup of cauliflower per day reduced the risk of prostate cancer by 52%.

Better Digestion
Cauliflower is a great source of dietary fiber, which is essential for optimal digestion. When you get enough fiber in your diet, it helps to keep things moving smoothly through the intestines. Cauliflower also contains a compound called glucoraphin, which protects your stomach and intestines from certain health conditions such as cancer and ulcers.


Antioxidants
Cauliflower contains a high amount of antioxidants, which are essential for the body’s overall health and help to prevent heart disease, cancer, and stroke. Antioxidants are also essential in destroying free radicals that accelerate the signs of aging.

Anti-Inflammatory
Because of the omega-3 fatty acids and vitamin K in cauliflower, it helps to prevent chronic inflammation that leads to conditions such as arthritis, chronic pain, and certain bowel conditions.

Pregnancy
Cauliflower provides a good amount of folate (B9), a B vitamin that is necessary for a healthy pregnancy. Folate deficiency in pregnant women can lead to problems such as birth defects and low birth weight.

B Vitamins
In addition to folate, cauliflower is also loaded with other important B vitamins like niacin, riboflavin, pantothenic acid, and thiamine.

Heart Health
Cauliflower protects from heart disease in many ways. It contains allicin, which has been found to reduce the occurrence of stroke and heart disease. Additionally, cauliflower can help to lower cholesterol levels in the body.

Weight Loss
Cauliflower is a great food to include in your diet if you’re dieting because it’s low in calories and can be used in a variety of ways. Try grating the cauliflower into a “rice” and using it in stir-fries instead of regular rice. You can also boil cauliflower and mash it into a healthier version of mashed potatoes. 

Published on November 9, 2011                        source: Healthdiaries.com


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Pumpkin Seeds

Health benefits of pumpkin seeds

Crunchy, delicious pumpkin seeds are high in calories, about 559 calories per 100 g. In addition; they are packed with fiber, vitamins, minerals, and numerous health promoting antioxidants.

Their high caloric content mainly comes from protein and fats. On the positive side, the nuts are especially rich in mono-unsaturated fatty acids (MUFA) like oleic acid (18:1) that helps lower bad LDL cholesterol and increases good HDL cholesterol in the blood. Research studies suggest that Mediterranean diet, which is liberal in monounsaturated fatty acids help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.

The seeds contain good-quality protein. 100 g seeds provide 30 g or 54% of recommended daily allowance. In addition, the seeds are an excellent source of amino acid tryptophan and glutamate. Tryptophan is converted into serotonin and niacin. Serotonin is a beneficial neuro-chemical often labeled as nature’s sleeping pill. Further, tryptophan is a precursor of B-complex vitamin, niacin (60 mg of tryptophan = 1mg niacin).

Glutamate is required in the synthesis of γ-amino butyric acid (GABA). GABA, an anti-stress neurochemical in the brain, helps reducing anxiety, nervous irritability, and other neurotic conditions.

Pumpkin seeds are a very good source of anti-oxidant vitamin E; contain about 35.10 mg of tocopherol-gamma per 100 g (about 237% of RDA). Vitamin E is a powerful lipid soluble antioxidant. It prevents tissue cells from the free radical mediated oxidant injury. Thus, it helps maintain the integrity of mucus membranes and skin by protecting from harmful oxygen-free radicals.


Pumpkin kernels are an also excellent source of B-complex group of vitamins such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates. These vitamins work as co-factors for various enzymes during cellular substrate metabolism in the human body. In addition, niacin helps to reduce LDL-cholesterol levels in the blood. Along with glutamate, it enhances GABA activity inside the brain, which in turn reduces anxiety and neurosis.

Furthermore, its seeds contain very good levels of essential minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc and selenium. Just as in pine nuts, pumpkin seeds too are very rich in manganese (provide 4543 mg per 100 g, about 198% of daily-recommended intake). Manganese is an all-important co-factor for antioxidant enzyme, superoxide dismutase. It is therefore, consumption of pumpkin kernels helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.


Medicinal values of pumpkin seeds

Research studies suggest that pumpkin seed to have DHEA (Di hydro epi-androstenedione) blocking actions. Thus, it cuts the risk of prostate and ovarian cancers.

In addition, experimental studies suggest that certain phytochemical compounds in pumpkin seed oil may have a role in prevention of diabetic nephropathy (kidney disease).


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Health benefits of Brazil nuts

  • Brazil nuts are high in calories, contains good quantities of vitamins, anti-oxidants and minerals. The nuts in-fact have been staple diet of Amazonian.
  • 100 g of brazil nuts provide about 656 calories. Their high caloric content comes from their fats. However, the nuts are an especially excellent source of mono-unsaturated fatty acids (MUFA) like palmitoleic acid (16:1) and oleic acid (18:1) that helps to lower LDL or “bad cholesterol” and increases HDL or “good cholesterol” in the blood. Research studies suggest that Mediterranean diet, which is rich in monounsaturated fatty acids help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.
  • The nuts are also a very good source of vitamin-E; contain about 7.87 mg per 100 g (about 52% of RDA). Vitamin-E is a powerful lipid soluble antioxidant. It is required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen-free radicals.
  • Brazil nuts contain exceptionally high levels of selenium. 100 g nuts provide about 1917 µg of selenium and 3485% of recommended daily intake making them as the highest natural source of this mineral. Selenium is an important cofactor for anti-oxidant enzyme glutathione-peroxidase. Just 1-2 nuts a day provides enough of this trace element. Adequate selenium foods in the diet help prevent coronary artery disease, liver cirrhosis, and cancers.

  • Furthermore, like almonds and pine nuts, brazil nuts too are free from gluten and therefore, is one of the popular ingredients for the preparation of gluten-free food formulas. These formula preparations are, in fact, healthy alternatives in people with wheat food allergy and celiac disease.
  • Additionally, these creamy nuts are an excellent source of B-complex group of vitamins such asthiamin (51% of RDA per 100 g), riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates. Altogether, they work as co-factors for enzymes during cellular substrate metabolism inside the body.
  • In addition to selenium, they contain very good levels of other minerals such as copper, magnesium, manganese, potassium, calcium, iron, phosphorus, and zinc. Copper helps prevent anemia and bone weakness (osteoporosis). Manganese is an all-important co-factor for antioxidant enzyme,superoxide dismutase.


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Berry Habit May Help Women Avoid Heart Attacks

By Kathleen Doheny  WebMD Health News    Reviewed by Laura J. Martin, MD

Jan. 14, 2013 – Young and middle-aged women who eat blueberries and strawberries regularly may help lower their risk of a heart attack later.
In a new study, researchers wanted to focus on whether substances known as anthocyanins are good for the heart.
Anthocyanins are antioxidants, substances found in plants that protect and repair cells from damage. Anthocyanins provide the red, blue, and purple colors found in strawberries, blueberries, and other fruits and vegetables.
The study followed more than 93,000 women for 18 years. The women, ages 25 to 42 when they joined the study, reported on their diet every four years.
A trend toward lower risk of heart attack was found in women who ate more than three servings of blueberries and strawberries weekly, compared to those who ate fewer servings. A serving is roughly half a cup.
“Substances naturally present in red/blue colored fruits and vegetables can reduce the risk of a heart attack 32% in young and middle-aged women,” says Aedin Cassidy, PhD, a researcher at the University of East Anglia in the U.K.
The new findings echo those of other studies showing that a diet rich in fruits and vegetables is linked with lower heart disease, says C. Noel Bairey Merz, MD, director of the Barbra Streisand Women’s Heart Center at Cedars-Sinai Heart Institute in Los Angeles.
Merz says the study is observational, meaning it does not prove that berries help with heart health. Women who eat berries may also have other healthy habits that could prevent heart attacks, she says.

Berries & Heart Attack Study: Details

Researchers chose blueberries and strawberries because they are among the most commonly eaten berries.
They divided the women into five groups based on how much of the fruits they ate. Women who ate the most berries had the greatest impact on their heart attack risk.
Cassidy and her team also looked at other factors that are known to raise heart attack risk. These included age, high blood pressure, a family history of heart attack, being overweight or obese, exercise habits, smoking, and drinking caffeine and alcohol.
Women who ate more of the fruits also reported other heart-healthy habits, such as being less likely to smoke and more likely to exercise.

Women and Heart Attacks: Risk Reduction in Perspective

Cassidy says the study focused on younger women because there is not much research on preventing heart attacks in that age group.
Although the actual drop in the number of heart attacks was small, Cassidy believes that eating anthocyanin-rich fruits and vegetables early on could pay off later, when heart attack risks rise with age.
The substances may work by improving HDL “good” cholesterol, the researchers say. They may also lessen inflammation, which is linked with heart attack risk.
Although the study focused on blueberries and strawberries, many other fruits and vegetables are rich in the anthocyanins, Cassidy says. Among them: eggplant, raspberries, black currants, plums, and cherries.
Eating more of these fruits and vegetables ”could have a have a significant effect on prevention efforts,” says Cassidy.
The study is published in the journal Circulation.
SOURCES: Cassidy, A. Circulation, January 2013. Aedin Cassidy, PhD, researcher, Norwich Medical School of the University of East Anglia, Norwich, U.K. Mitchell Seymour, PhD, research investigator, University of Michigan School of Medicine, Department of Cardiac Surgery, Ann Arbor. C. Noel Bairey Merz, MD, director, Barbra Streisand Women’s Heart Center, Cedars-Sinai Heart Institute, Los Angeles.