Our Better Health

Diet, Health, Fitness, Lifestyle & Wellness


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Eating More of This Will Make You Live Longer

By now we know that eating more fruits and vegetables is good for our health, but a new study suggests that eating even more produce can prevent millions of deaths each year.

In the report, published in the International Journal of Epidemiology, researchers from Imperial College London conducted a meta-analysis of 95 studies looking at fruit and vegetable intake. They estimated that 7.8 million premature global deaths could be avoided yearly if people ate 10 portions of fruits and vegetables a day.

The researchers characterize 10 portions as 800 grams of fruits and vegetables a day. For context, one medium apple is around 182 grams.

Already eating plenty of fruits and vegetables cut people’s risk of early death from heart disease and cancer. But the researchers estimated that if people ate up to 10 portions a day, there would be a 24% lower risk of heart disease, 33% lower risk of stroke, 28% lower risk of cardiovascular disease, 13% lower risk of cancer, and a 31% lower risk of dying early when compared to not eating any fruit or vegetables.

fruits-veggies

The fruits and vegetables that were linked to lower risk of heart problems included the usual suspects like apples, citrus, and leafy veggies like spinach. Other cruciferous vegetables like broccoli and Brussels sprouts as well as peppers and green beans were linked to potentially lower cancer risk.

The researchers didn’t show why higher portions of fruits and vegetables can led to fewer deaths, but some of the basic nutrients in the produce can improve health. “Fruit and vegetables have been shown to reduce cholesterol levels, blood pressure, and to boost the health of our blood vessels and immune system,” said study author Dagfinn Aune of the Imperial College London School of Public Health in a statement. “This may be due to the complex network of nutrients they hold. For instance they contain many antioxidants, which may reduce DNA damage, and lead to a reduction in cancer risk.”But how realistic is it to ask people to eat up to 10 portions of produce? Considering fewer than 18% of Americans eat the recommended amount of fruit and less than 14% eat the recommended amount of vegetables, that will be a challenge.

Alexandra Sifferlin   Feb 23, 2017
source: TIME Health
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Are Some Frozen Fruits and Vegetables Healthier Than Fresh?

It may seem like a natural assumption that fresh fruits and vegetables are more nutritious. But research shows this can be a false assumption. Frozen fruits and vegetables can be more nutritious than their unprocessed counterparts.

Brief Overview of Commercial Freezing Processes

Vegetables are typically blanched prior to freezing. This means they are submerged in boiling water for a few minutes. The purpose of blanching is to inactivate any naturally occurring enzymes that cause deterioration of the vegetables.

Fruit are usually not blanched prior to freezing. They are washed and frozen directly because of their delicate textures and higher acidity. This acidity will naturally slow down their deterioration process and help preserve them during freezing.

Both vegetables and fruit are frozen using modern technology that can freeze them very quickly. This prevents large ice crystals from forming inside the food and damaging cell walls. Fast freezing allows the food to retain its maximum flavor, texture and color after thawing.

What Research Tells Us

Various studies have been done on how processing and storage affects frozen fruits and vegetables compared to fresh. There are some consistent findings throughout much of the current research available.

Vitamin C – Freshly picked vegetables contain the highest amount of vitamin C. However, vitamin C begins to degrade immediately after harvest. For example, green peas have been shown to lose up to 51 percent of their vitamin C during the first 24 to 48 hours after harvesting.

Vitamin C is also sensitive to heat and water-soluble, so there is often some vitamin C lost during the blanching process for vegetables. On average, vegetables lose about 50 percent of their vitamin C during the freezing process.

This may sound like a lot, but this is often much better than a fresh vegetable. For instance, frozen spinach will lose 30 percent of its vitamin C after processing and one year of storage. Whereas, fresh spinach will lose 75 percent of its vitamin C after four days of storage at 4°C (39°F), a typical refrigerator temperature.

Because fruit is not heat processed prior to freezing, it retains vitamin C much better than frozen vegetables or fresh fruit. For instance, one study found that frozen blueberries and raspberries actually had significantly higher amounts of vitamin C than fresh berries stored for 3 days at 4°C (39°F).

B Vitamins – Like vitamin C, B vitamins, such as thiamin, riboflavin and folate, are also sensitive to heat and water-soluble. Not surprisingly, research results are similar to vitamin C. They showed a loss of B vitamins during the initial blanching process for vegetables, but the remaining vitamin B in the frozen, stored products remained stable and higher than fresh over time.

Vitamin A and Carotenoids – The primary source of vitamin A in fruits and vegetables is beta-carotene. Other carotenoids, such as lycopene, are also important for health.

Vitamin A and carotenoids are fat-soluble. This means they are not as sensitive to blanching and heat-processing methods. Especially in fruit, vitamin A and carotenoid levels appear to remain relatively similar after freezing compared to fresh.

In vegetables, the levels of vitamin A and carotenoids varies depending on the food. Frozen green peas are shown to have significantly less beta-carotene than fresh peas, whereas frozen broccoli and carrots have been found to have significantly higher amounts of beta-carotene than fresh.

frozen-vegetables

Minerals – Naturally-occurring minerals, such as calcium or potassium, are stable when heated. Some mineral content of vegetables may be lost during blanching, but retention is generally high, ranging from 78 to 91 percent of the minerals staying in the frozen food. Fruit can be even higher as they are not blanched.

Antioxidants – These are also known as phenolic compounds. Antioxidants are a vital part of our diet that can counteract the harmful effects of aging. Fruits and vegetables contain hundreds of different types of phenolic compounds.

The blanching process is actually beneficial for phenolic compounds. They are naturally oxidized by the enzymes found in fresh vegetables, so inactivating them through a heat-treatment preserves the antioxidant levels in frozen vegetables.

In fruit, freezing is shown to have a minimal effect on phenolic compounds. Interestingly, frozen blueberries and some varieties of raspberries have actually been found to have a higher amount of antioxidants than fresh.

Other Important Considerations

The story doesn’t end simply at nutrient comparisons. Other factors also affect the final nutritional value of your fruits and vegetables.

Cooking – If you cook fresh or frozen fruits and vegetables while preparing them for your meals, this will continue to degrade the heat-sensitive vitamins.

Age of Fresh Produce – Unless you’re lucky enough to live in an area with lots of local farms that can grow fresh produce year-round, you’re likely buying your fruits and vegetables from a supermarket that’s shipped them in from hundreds or thousands of miles away. You don’t know when the fresh produce you’re buying was harvested or how long it’s been deteriorating in storage.

Picking Time – Fruits and vegetables have the highest nutritional value at their peak ripeness. Unfortunately, many types of produce are difficult to ship when they’re fully ripe because they’ll spoil easily. Many varieties are picked when they’re not ripe to simplify transport. These will have lower nutrient contents than frozen produce that is picked and processed when it’s at the perfect ripeness.

How to Maximize Your Frozen Fruits and Veggies

Commercially, frozen foods are kept at -18°C to -20°C (0.4°F to -4°F). This storage temperature has been shown to keep them at their best nutrient content for one year or longer. If they are stored at temperatures any warmer than this, frozen produce will start to slowly deteriorate.

The temperatures in a home freezer can vary depending on the freezer’s age, how often it’s opened, or its efficiency. Keep an eye on the temperature in your own freezer and try to use your frozen produce within one year or less to make sure it’s still at peak nutrition.

To use frozen fruits or vegetables, it’s best to put them directly into whatever dish you’re preparing. Leaving them out to thaw for any length of time at room temperature will cause them to oxidize and lose further nutrients.

By: Zoe Blarowski    April 18, 2016


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Diet Is Associated With Risk of Depression

Sep. 16, 2013 — A healthy diet may reduce the risk of severe depression, according to a prospective follow-up study of more than 2,000 men conducted at the University of Eastern Finland. In addition, weight loss in the context of a lifestyle intervention was associated with a reduction in depressive symptoms.

“The study reinforces the hypothesis that a healthy diet has potential not only in the warding off of depression, but also in its prevention,” says Ms Anu Ruusunen, MSc, who presented the results in her doctoral thesis in the field of nutritional epidemiology.

Depressed individuals often have a poor quality of diet and decreased intake of nutrients. However, it has been unclear whether the diet and the intake of foods and nutrients are associated with the risk of depression in healthy individuals.

Those following a healthy diet are less at risk

A healthy diet characterized by vegetables, fruits, berries, whole-grains, poultry, fish and low-fat cheese was associated with a lower prevalence of depressive symptoms and a lower risk of depression during the follow-up period.

Increased intake of folate was also associated with a decreased risk of depression. Vegetables, fruits, berries, whole-grains, meat and liver are the most important dietary sources of folate. In addition, increased coffee consumption was non-linearly associated with a decreased risk of depression.

In addition, participation in a three-year lifestyle intervention study improved depression scores with no specific group effect. Furthermore, a reduction in the body weight was associated with a greater reduction in depressive symptoms.


Junk food, sugar and processed meats may increase depressive symptoms
Adherence to an unhealthy diet characterized by a high consumption of sausages, processed meats, sugar-containing desserts and snacks, sugary drinks, manufactured foods, French rolls and baked or processed potatoes was associated with an increased prevalence of elevated depressive symptoms.

Contrary to some earlier observations, vitamin B12 intake, serum concentrations of n-3 PUFAs, serum ratio of n-6 to n-3 PUFAs, tea drinking and total caffeine intake were not related to the risk of depression in this study.

The study was based on the population-based Kuopio Ischaemic Heart Disease Risk Factor (KIHD) Study. The participants, over 2,000 middle-aged or older Finnish men were followed-up for an average of 13-20 years. Their diet was measured by food records and food frequency questionnaires, and information on cases of depression was obtained from the National Hospital Discharge Register. The effects of the three-year lifestyle intervention on depressive symptoms were investigated in the Finnish Diabetes Prevention Study (DPS) with 140 middle-aged men and women randomized to intervention and control groups.

Depression is one of the leading health challenges in the world and its effects on public health, economics and quality of life are enormous. Not only treatment of depression, but also prevention of depression needs new approaches. Diet and other lifestyle factors may be one possibility.

The whole study is available online at: 
http://epublications.uef.fi/pub/urn_isbn_978-952-61-1201-5/urn_isbn_978-952-61-1201-5.pdf


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25+ Vegan Sources of Calcium

Alisa Rutherford-Fortunati    September 24, 2013

We have all been taught that calcium is an essential nutrient for maintaining bone health (although it has many other uses, including balancing body pH.) There are also a number of other factors that influence bone health, such as an individual’s level of physical activity.

What I want to talk about today though is the myth that animal milks (especially cheeses) are the optimal source of calcium.

As explained by The Physicians Committee for Responsible Medicine (PCRM):

“Although many people think of calcium in the diet as good protection for their bones, this is not at all the whole story. In fact, in a 12-year Harvard study of 78,000 women, those who drank milk three times a day actually broke more bones than women who rarely drank milk. Similarly, a 1994 study of elderly men and women in Sydney, Australia, showed that higher dairy product consumption was associated with increased fracture risk. Those with the highest dairy product consumption had approximately double the risk of hip fracture compared to those with the lowest consumption.”

Calcium is an essential nutrient in our diet. But as you can see, not all calcium is equal. Did you know that although animal milks have calcium in them, they also leach calcium from the bones? (This helps explain the outcomes of the studies mentioned above). In fact, all animal proteins leach calcium from our bones!

“Animal protein tends to leach calcium from the bones, leading to its excretion in the urine. Animal proteins are high in sulfur-containing amino acids, especially cystine and methionine. Sulfur is converted to sulfate, which tends to acidify the blood. During the process of neutralizing this acid, bone dissolves into the bloodstream and filters through the kidneys into the urine. Meats and eggs contain two to five times more of these sulfur-containing amino acids than are found in plant foods” – PCRM

Other factors that influence calcium loss and bone health are:

–       Genetics
–       Possibly caffeine
–       Salt
–       Tobacco use
–       Physical inactivity
–       Lack of sun exposure

Another important note to make is about the amount of calcium we actually need on a daily basis:
“The World Health Organization recommends 400-500 milligrams of calcium per day for adults. American standards are higher, at 800 milligrams per day or even more, partly because the meat, salt, tobacco, and physical inactivity of American life leads to rapid calcium loss.” ~ PCRM

So the question remains: How do we get calcium in our diet without leaching calcium from our bones at the same time?
Plants!

There are plenty of calcium-rich plants to get this essential nutrient from. On the next page, I’ve provided a list of plant-based foods to start you off. This list is by no means exhaustive, but provides a good mix of fruits, veggies, nuts, seeds and grains that are packed with calcium, demonstrating that it’s easy to reach a daily calcium intake anywhere from 400mg to 1000mg (depending on your calcium needs) solely using plant sources.


Whole Food Sources:
Plant (Serving Size, mg of Calcium)

–       Collard greens, cooked (1 cup, 357)
–       Figs, dried (10 medium, 269)*
–       Soybeans, green, cooked, boiled, drained, without salt (1 cup, 261)
–       Turnip greens, cooked (1 cup, 249)
–       Tempeh (1 cup, 184)
–       Kale, cooked (1 cup, 179)
–       Bok choy, cooked (1 cup, 158)
–       Mustard greens, cooked (1 cup, 152)
–       Okra, cooked (1 cup, 135)
–       Navy beans, cooked (1 cup, 126)
–       Almonds, whole (1/4 cup, 94)
–       Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt (1 cup, 80)
–       Oranges, All commercial varieties (1 cup sections, 72)
–       Broccoli, cooked (1 cup, 62)
–       Papayas, raw (1 cup mashed, 46)

Fortified or Packaged:
(Food, Serving Size, mg of Calcium)

–   Tofu, raw, firm, prepared with calcium sulfate. (1/2 cup, 861)
–   Blackstrap molasses (2 Tbsp, 400)
–   Oatmeal, instant (2 packets, 326)
–   Tofu, soft-regular processed with nigari (4 oz, 130-400)
–   Tofu, soft-regular processed with calcium sulfate* (4 oz, 200-420)
–   Soy or rice milk, commercial, calcium-fortified, plain     (8 oz, 200-300)
–   Other plant milks, calcium-fortified (8 oz, 300-500)
–   Calcium-fortified orange juice (8 oz 350)
–   Commercial soy yogurt, plain (6 oz, 300)
–   Tahini (2 Tbsp, 128)
–   Almond butter (2 Tbsp, 111)

Sources:
USDA Nutrient Database for Standard Reference, Release 24, 2011 and manufacturers’ information.
*J.A.T. Pennington, Bowes and Church’s Food Values of Portions Commonly Used. (Philadelphia: J.B. Lippincott, 1994.)
Vegan SocietyHuffington PostNIH – Calcium Quick FactsT Colin Campbell T Colin Campbell

source: care2.com


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Healthy living tied to less cell aging

Study participants highly motivated to stick with diet, exercise and stress relief changes

CBC News       Sep 17, 2013

An intensive plant-based diet, exercise and meditation regime could hold the potential to reverse cellular aging, a pilot study in the U.S. suggests.

The five-year study of 35 men with early stage prostate cancer explored the relationship between lifestyle changes and telomere length. Telomeres are protective caps on the ends of chromosomes. The length of telomeres shrinks every time a cell divides during the aging process.

Scientists suspect that as telomeres shrink, chromosomes become less stable. Shorter telomeres have become associated with aging-related diseases, including some cancers and cardiovascular disease.

“Our comprehensive lifestyle intervention was associated with increases in relative telomere length after five years of followup, compared with controls, in this small pilot study,” Dean Ornish of the Preventive Medicine Research Institute in Sausalito, Calif., and his co-authors concluded in today’s issue of the journal Lancet Oncology.

“Adherence to these healthy behaviours was also associated with increased relative telomere length when all study participants were assessed together.”

In the study, all the men were monitored with blood tests and biopsies to measure telomere length.

A total of 10 also changed their lifestyles in four ways:

  •     Eating a plant-based diet (high in fruits, vegetables and unrefined grains, and low in fat and refined carbohydrates).
  •     Getting moderate exercise (walking 30 minutes a day, six days a week).
  •     Reducing stress (gentle yoga-based stretching, breathing, meditation).
  •     Meeting weekly to foster social support.

The other 25 study participants were not asked to make major lifestyle changes.

In those who made the lifestyle changes, telomere length increased by an average of 10 per cent, the researchers found. In contrast, telomere length decreased by an average of three per cent among those in the control group.
The researchers acknowledged that larger randomized controlled trials are needed to confirm the finding and reduce the possibility of bias. No cause-and-effect relationships can be drawn.

The participants in the lifestyle change group were highly motivated, said Joseph Lee, a human geneticist and associate professor of clinical epidemiology at the Columbia University Mailman School of Public Health in New York City, who was not part of the study.

“They maintained the intervention regimen for more than five years and they continued to attend meetings when the meetings were not required,” Lee told HealthDay News. “One needs to be cautious as to how effective lifestyle changes will be in a large general population where the level of motivation may not be so high.”

Lee also said that the researchers didn’t check health traits such as weight, body-mass index or blood pressure along with the length of the patients’ telomeres.

The research was funded by the U.S. Department of Defence, the U.S. National Cancer Institute, Prostate Cancer Foundation and several other foundations. Three of the researchers co-founded a diagnostic company that assesses telomere biology.

source: www.cbc.ca


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Foods that can fix your health problems

By Sarah Richards, Health.com     Fri August 30, 2013

A regular breakfast of 100% whole grain cereal with fruit and low-fat milk is great. for maintaining mood balance.

(CNN) – Can’t sleep? Got the PMS blues? Before you open your medicine cabinet, step into your kitchen.

“Real, whole, fresh food is the most powerful drug on the planet,” says the author of “The Blood Sugar Solution” cookbook, Dr. Mark Hyman. “It regulates every biological function of your body.” In fact, recent research suggests not only what to eat but when to eat it for maximum benefit. Check out the latest smart food fixes.

Problem: I’m bloated

Food fix #1: Dig in to juicy fruits and vegetables

When you’re feeling puffy, you may not want to chow down on watery produce, but consuming foods like melon, cucumber and celery is an excellent way to flush out your system, says the author of the book “Food & Mood,” dietician Elizabeth Somer.
5 foods you should never eat

“We need sodium to survive,” she explains, “but because we often eat too much of it, our bodies retain water to dilute the blood down to a sodium concentration it can handle. Eating produce with high water content helps the dilution process, so your body can excrete excess sodium and water.”

Food fix #2: Load up on enzymes

Bloating can also be a sign that your intestines are out of whack. “If you’re irregular or experience gas right after eating, papaya can help,” explains the author of the book “Food as Medicine,” Dr. Dharma Singh Khalsa. “Eating 1 cup several times a week helps rejuvenate the gastrointestinal system, thanks to papaya’s digestive enzyme papain, which breaks down protein.”

The fiber also helps push food through your intestines, improving regularity. Try a smoothie with papaya, pineapple (it also contains digestive enzymes), protein powder, ice and almond milk.

Problem: I’m on an emotional roller coaster

Food fix #1: Say yes to breakfast

“People who eat within an hour or two of waking up have a more even mood throughout the rest of the day and perform better at work,” Somer says. British researchers found that study participants who skipped their morning meal did worse on memory tests and were more tired by midday than those who had eaten.

The optimal breakfast includes a whole grain to supply glucose for your brain to run on, protein to satisfy hunger and keep your blood sugar levels steady and one or two antioxidant-rich fruits or vegetables. Somer’s suggestion: a 100% whole-grain cereal that contains at least 4 grams of fiber and no more than 5 grams of sugar, eaten with fruit and low-fat milk.

Food fix #2: Stock up on selenium

A lesser-known trace mineral, selenium – found in Brazil nuts, tuna, eggs and turkey – helps keep you on an even keel. Women whose diets are deficient in the mineral are more prone to feeling depressed.

Why? Selenium is crucial for the production of thyroid hormones, which govern metabolism and mood. You don’t need much, though: The recommended daily allowance for selenium is 55 micrograms, and you can get that amount by eating one 3-ounce can of tuna.

Problem: My skin is acting up

The food fix: Eat your onions

Battling breakouts? The antioxidants in onions and other sulfur-rich veggies tamp down the inflammation that leads to acne, says Dr. Valori Treloar, a dermatologist in Newton, Massachusetts, and co-author of the book “The Clear Skin Diet.” The sulfur in onions, leeks and scallions helps produce a detoxifying molecule called glutathione, which a 2011 study found to be lower in the skin of people who were prone to breakouts.

This antioxidant is most potent when eaten in raw or lightly cooked foods. Try adding chopped scallions to your salad or stirring diced onions into your salsa or stir-fry. Taking folate and vitamin B6 and B12 supplements may also boost glutathione levels.


Problem: I get crazy-bad jet lag

The food fix: Don’t snack on the plane

It’s no fun spending the first days of your vacation trying to acclimate. One surprising secret to avoiding the headaches, irritability and upset stomach of jet lag is to fast for several hours before arriving at your destination. That’s because when you eat influences your circadian rhythms, in much the same way that exposure to light and dark does.

Let’s say you’re headed to France. On the plane, steer clear of most food (but drink plenty of water), set your watch to Paris time and eat a high-protein breakfast at 7 a.m., no matter where you are on your trip.

“The fast depletes your body’s energy stores, so when you eat protein the next morning, you get an extra kick and help your body produce waking-up chemicals,” explains Dave Baurac, spokesperson for the Argonne National Laboratory, a research institute based in Illinois.

Problem: I’m tossing and turning

Food fix #1: Have a late-night morsel

We’ve all been told to avoid eating too close to bedtime, but applying this rule too strictly could actually contribute to sleep woes. As anyone who has tried a fast knows, hunger can make you feel edgy, and animal studies confirm this.

“You need to be relaxed to fall asleep, and having a grumbling stomach is a distraction,” explains Kelly Glazer Baron, an instructor of neurology at Northwestern University and spokesperson for the American Academy of Sleep Medicine. “It makes it hard to get to sleep and wakes you up at night.”

The trick is to tame the munchies 30 minutes to an hour before bed with a small snack that includes complex carbohydrates. “Since you metabolize sugars more slowly at night, a complex carb like whole wheat is a better choice,” Baron says. “It keeps your blood sugar levels even.” Try cheese and whole-wheat crackers or almonds and a banana.

Food fix #2: Add cherries

You can boost your snack’s snooze power by washing it down with a glass of tart cherry juice. A recent study of folks with chronic insomnia found that those who downed 8 ounces of juice made from tart Montmorency cherries (available in most grocery stores) one to two hours before bedtime stayed asleep longer than those who drank a placebo juice.

These sour powerhouses – which you can eat fresh, dried or juiced – possess anti-inflammatory properties that may stimulate the production of cytokines, a type of immune-system molecule that helps regulate sleep. Tart cherries are also high in melatonin, a hormone that signals the body to go to sleep and stay that way.

Problem: I have wicked PMS

The food fix: Keep an eye on iron

You might be more susceptible to the monthly blahs if you have low levels of iron, according to a new study. Researchers looked at the diets of 3,000 women over 10 years and found that those who consumed more than 20 milligrams of the mineral daily had about a 40 percent lower risk of PMS than those who ingested less than 10 milligrams.

You can get almost your full daily dose by eating 1 cup of an iron-fortified cereal; other great sources include white beans (4 milligrams per one-half cup) and sautéed fresh spinach (3 milligrams per one-half cup).

The beta-carotene found in carrots is one of the most potent carotenoids and protects your skin from the sun.

Problem: I’m so sensitive to the sun

The food fix: Pile on protective produce

While you still need the usual sun protection (SPF 30 sunscreen as well as a wide-brimmed hat), you may be able to bolster your skin’s own resistance to UV rays with what you eat. The details: Micronutrients called carotenoids in fruits and vegetables protect the skin against sunburn, recent science shows.

“Most topical sunscreens work by filtering out the UV component from the solar light that reaches the skin,” explains researcher Wilhelm Stahl, a professor of biochemistry at Heinrich Heine University in Düsseldorf, Germany. “But these micronutrients, if you have enough in your system, actually absorb UV light and prevent damage.”

The most potent carotenoids are the beta-carotene found in carrots, endive and spinach – and the lycopene in watermelon and tomatoes. Keep in mind that the effect isn’t instantaneous; you would need to eat a carotenoid-rich diet for at least 10 to 12 weeks in order to get the full benefit, says Stahl. Still, there is a reward for your patience: skin fortified to fend off sun damage and wrinkles.


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9 Foods That Will Naturally Detox You

BY MARIA GUADAGNO – NOVEMBER 23, 2012 

Think the only way to detox is with a juice cleanse? Think again!

Our bodies are naturally built to detoxify us. Everyday, we eliminate and neutralize toxins through our colon, liver, kidneys, lungs, lymph, and skin. It’s just that, in this day and age, these organs often get over-worked from the constant barrage of toxins from pollution, animal products, and processed foods.

Luckily, Mother Nature has the perfect antidote! 

Below are 9 potent detoxifying foods that support your body’s natural cleansing system…and you don’t have to juice them to get the benefits. You’ll receive benefits just by incorporating more of these foods into your diet: 

Cauliflower
This antioxidant rich cruciferous veggie aids your body’s natural detoxification system and reduces inflammation.

Lentils
This fiber-rich legume aids in elimination, helps lower cholesterol, balances blood sugar, and even increases your energy.

Broccoli
A strong detoxifier, broccoli neutralizes and eliminates toxins while also delivering a healthy dose of vitamins.


Turnip Greens
A potent detoxifier, this cruciferous veggie also has been found to help prevent many types of cancer and is a great for reducing inflammation. 

Grapefruit
This fiber-rich sweet and tangy fruit helps lower cholesterol, prevent kidney stones, and aids the digestive system.

Steel Cut Oats
High in both soluble and insoluble fiber, oats will keep you satiated and your digestive system moving.

Cucumbers
Nutrient dense cucumbers, which are 95% water, help flush out toxins and alkalize the body.

Sunflower Seeds
High in selenium and Vitamin E, sunflower seeds aid the liver’s ability to detox a wide range of potentially harmful molecules. In addition, they help prevent cholesterol build up in the blood and arteries.

Hemp Seeds
These tiny nutritional powerhouses are an excellent source of omega 3 & 6 fatty acids, are an easily digestible plant based protein, have a strong anti-inflammatory effect, and also aid in elimination.