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Top Cancer-Fighting Foods

Fighting Cancer by the Plateful

No single food can prevent cancer, but the right combination of foods may help make a difference. At mealtimes, strike a balance of at least two-thirds plant-based foods and no more than one-third animal protein. This “New American Plate” is an important cancer fighting tool, according to the American Institute for Cancer Research. Check out better and worse choices for your plate.

Fighting Cancer With Color

Fruits and vegetables are rich in cancer-fighting nutrients — and the more color, the more nutrients they contain. These foods can help lower your risk in a second way, too, when they help you reach and maintain a healthy body weight. Carrying extra pounds increases the risk for multiple cancers, including colon, esophagus, and kidney cancers. Eat a variety of vegetables, especially dark green, red, and orange vegetables.

The Cancer-Fighting Breakfast

Naturally occurring folate is an important B vitamin that may help protect against cancers of the colon, rectum, and breast.  You can find it in abundance on the breakfast table. Fortified breakfast cereals and whole wheat products are good sources of folate. So are orange juice, melons, and strawberries.

More Folate-Rich Foods

Other good sources of folate are asparagus and eggs. You can also find it in beans, sunflower seeds, and leafy green vegetables like spinach or romaine lettuce. The best way to get folate is not from a pill, but by eating enough fruits, vegetables, and enriched grain products. Women who are pregnant or may become pregnant should take a supplement to make sure they get enough folic acid to help prevent certain birth defects.

Pass Up the Deli Counter

An occasional Reuben sandwich or hot dog at the ballpark isn’t going to hurt you. But cutting back on processed meats like bologna, ham, and hot dogs will help lower your risk of colorectal and stomach cancers. Also, eating meats that have been preserved by smoking or with salt raises your exposure to chemicals that can potentially cause cancer.

Cancer-Fighting Tomatoes

Whether it’s the lycopene — the pigment that gives tomatoes their red color — or something else isn’t clear. But some studies have linked eating tomatoes to reduced risk of several types of cancer, including prostate cancer. Studies also suggest that processed tomato products such as juice, sauce, or paste increase the cancer-fighting potential.

Tea’s Anticancer Potential

Even though the evidence is still spotty, tea, especially green tea, may be a strong cancer fighter. In laboratory studies, green tea has slowed or prevented the development of cancer in colon, liver, breast, and prostate cells. It also had a similar effect in lung tissue and skin. And in some longer term studies, tea was associated with lower risks for bladder, stomach, and pancreatic cancers. But more research in humans is needed before tea can be recommended as a cancer fighter.

grapes

Grapes and Cancer

Grapes and grape juice, especially purple and red grapes, contain resveratrol. Resveratrol has strong antioxidant and anti-inflammatory properties. In laboratory studies, it has prevented the kind of damage that can trigger the cancer process in cells. There is not enough evidence to say that eating grapes or drinking grape juice or wine (or taking supplements) can prevent or treat cancer.

Limit Alcohol to Lower Cancer Risk

Cancers of the mouth, throat, larynx, esophagus, liver, and breast are all linked with drinking alcohol. Alcohol may also raise the risk for cancer of the colon and rectum. The American Cancer Society recommends against drinking alcohol, but if you do, limit alcohol to no more than two drinks per day if you are a man and one drink a day if you are a woman. Women at higher risk for breast cancer may want to talk with a doctor about what amount of alcohol, if any, is safe based on their personal risk factors.

Water and Other Fluids Can Protect

Water not only quenches your thirst, but it may protect you against bladder cancer. The lower risk comes from water diluting concentrations of potential cancer-causing agents in the bladder. Also, drinking more fluids causes you to urinate more frequently. That lessens the amount of time those agents stay in contact with the bladder lining.

The Mighty Bean

Beans are so good for you, it’s no surprise they may help fight cancer, too. They contain several potent phytochemicals that may protect the body’s cells against damage that can lead to cancer. In the lab these substances slowed tumor growth and prevented tumors from releasing substances that damage nearby cells.

The Cabbage Family vs. Cancer

Cruciferous vegetables include broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, and kale. These members of the cabbage family make an excellent stir fry and can really liven up a salad. But most importantly, components in these vegetables may help your body defend against cancers such as colon, breast, lung, and cervix. Lab research has been promising, but human studies have had mixed results.

Dark Green Leafy Vegetables

Dark green leafy vegetables such as mustard greens, lettuce, kale, chicory, spinach, and chard have an abundance of fiber, folate, and carotenoids. These nutrients may help protect against cancer of the mouth, larynx, pancreas, lung, skin, and stomach.

Protection From an Exotic Spice

Curcumin is the main ingredient in the Indian spice turmeric and a potential cancer fighter. Lab studies show it can suppress the transformation, proliferation, and invasion of cancerous cells for a wide array of cancers. Research in humans is ongoing.

Cooking Methods Matter

How you cook meat can make a difference in how big a cancer risk it poses. Frying, grilling, and broiling meats at very high temperatures causes chemicals to form that may increase cancer risk. Other cooking methods such as stewing, braising, or steaming appear to produce fewer of those chemicals. And when you do stew the meat, remember to add plenty of healthy vegetables.

A Berry Medley With a Punch

Strawberries and raspberries have a phytochemical called ellagic acid. This powerful antioxidant may actually fight cancer in several ways at once, including deactivating certain cancer causing substances and slowing the growth of cancer cells. There is not, though, enough proof yet to say it can fight cancer in humans.

Blueberries for Health

The potent antioxidants in blueberries may have wide value in supporting our health, starting with cancer. Antioxidants may help fight cancer by ridding the body of free radicals before they can do their damage to cells. But more research is needed. Try topping oatmeal, cold cereal, yogurt, even salad with blueberries to boost your intake of these healthful berries.

Pass on the Sugar

Sugar may not cause cancer directly. But it may displace other nutrient-rich foods that help protect against cancer. And it increases calorie counts, which contributes to overweight and obesity. Excess weight is also a cancer risk. Fruit offers a sweet alternative in a vitamin-rich package.

Don’t Rely on Supplements

Vitamins may help protect against cancer. But that’s when you get them naturally from food. Both the American Cancer Society and the American Institute for Cancer Research emphasize that getting cancer-fighting nutrients from foods like nuts, fruits, and green leafy vegetables is vastly superior to getting them from supplements. Eating a healthy diet is best.

REFERENCES:
American Cancer Society
American Institute for Cancer Research
Medical News Today
Michaud, D. The New England Journal of Medicine, May 6, 1999.
The Ohio State University Extension Service

 Medically Reviewed by Minesh Khatri, MD on April 24, 2022

source: www.webmd.com


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Everything You Need to Know About Potassium

Potassium is one of the seven essential macrominerals. The human body requires at least 100 milligrams of potassium daily to support key processes.

A high potassium intake reduces the risk of overall mortality by 20 percent. It also decreases the risk of stroke, lowers blood pressure, protects against loss of muscle mass, preserves bone mineral density, and reduces the formation of kidney stones.

The primary functions of potassium in the body include regulating fluid balance and controlling the electrical activity of the heart and other muscles.

This MNT Knowledge Center article provides an in-depth look at recommended intake of potassium, its possible health benefits, reliable sources of potassium, the effects of consuming too much or too little potassium, and any potential health risks of consuming potassium.

Fast facts on potassium

  • Adults should be consuming 4,700 milligrams (mg) of potassium a day. However, fewer than two percent of people in the U.S. consume enough potassium.
  • Potassium supports blood pressure, cardiovascular health, bone strength, and muscle strength.
  • Beet greens, white beans, soy beans, and lima beans are the foods highest in potassium.
  • Potassium deficiency can lead to fatigue, weakness, and constipation. It can escalate to paralysis, respiratory failure, and painful gut obstructions.
  • Hyperkalemia means that there is too much potassium in the blood, and this can also impact health.
  • Potassium is available in supplements, but dietary sources are most healthful.

Recommended intake

Potassium is a crucial nutrient, and a very small percent of people in the U.S. consume enough.
The Adequate Intake recommendation for potassium is 4,700 milligrams (mg) per day for adults. Most adults do not meet this recommendation.

The National Health and Nutrition Examination Survey (NHANES) also reported that less than two percent of people in the U.S. meet the daily 4,700-mg potassium requirement. Women consume less potassium than men on average.

The World Health Organization (WHO) recommend an intake of 3,510 mg per day and agree that most of the global population is not meeting this recommendation.

Potassium supplements are available. However, it is best to obtain any vitamin or mineral through food. It is not individual vitamins or minerals that make certain foods important for healthful living, but the combined efforts of a range of nutrients.

Benefits

Potassium carries proven health benefits.

It is an electrolyte that counteracts the effects of sodium, helping to maintain consistent blood pressure. Potassium is also important for maintaining the balance of acids and bases in the body. Bases are alkalis that have not yet dissolved in water.

Blood pressure and cardiovascular health

Low potassium intake has repeatedly been linked with high blood pressure and cardiovascular disease. Maintaining a low sodium intake is essential to lowering blood pressure, but ensuring a good intake of potassium may be just as important.

An increase in potassium intake along with a decrease in sodium is crucial to reducing the risk of cardiovascular disease.

In one study, those who consumed 4,069 mg of potassium per day had a 49 percent lower risk of death from ischemic heart disease compared with those who consumed about 1,000 mg per day.

Bone and muscle maintenance

Potassium-rich foods maintain an alkaline environment in the body, unlike in acidosis. Metabolic acidosis is triggered by a diet full of acidifying foods like meat, dairy products, and processed cereal grains. Acidosis is a common outcome of the typically acidic Western diet.

Acidosis can cause nitrogen excretion, loss in bone mineral density, and muscle wasting. A diet high in potassium can help preserve muscle mass in older people, as well as during conditions that tend to lead to muscle wasting, such as diabetic ketosis. However, a sufficient potassium intake can help prevent this.

One study found that participants that took in 5,266 milligrams of potassium per day maintained an average of 3.6 more pounds of lean tissue mass than those with a potassium intake 50 percent lower. Some studies also show an increase in bone density with high potassium intake.

Foods high in potassium

White beans are among the most potassium-rich foods, as are many other types of bean.
Potassium is found in many whole, unprocessed foods.

Some of the best sources of potassium are fresh leafy greens, avocados, tomatoes, potatoes, and beans. Processing greatly reduces the amount of dietary potassium. A diet high in processed foods is probably low in potassium.

Many processed foods are also high in sodium. As sodium consumption rises, increased potassium is needed to cancel out the effect of sodium on blood pressure.

Here is a table showing the nutritional benefit provided by one cup of the most potassium-rich foods.

Food type (1 cup)                     Amount of potassium provided in milligrams (mg)
Cooked, boiled, or drained beet greens, without salt 1,309
Canned white beans 1,189
Cooked, boiled, or drained soy beans, without salt 970
Cooked, boiled, or drained lima beans, without salt 969
Baked sweet potato 950
Sliced avocado 708
Cooked, boiled, or drained mushrooms, without salt 555
Sliced banana 537
Red, ripe, raw tomatoes 427
Raw cantaloupe melon 417

A good way to reduce the harmful effects of high-sodium meals is to eat a high-potassium fruit or vegetable with each meal.

There are many more sources of potassium outside of this list. Be sure to check the potassium content of any preferred foods using the United States Department of Agriculture (USDA) National Nutrient Database.

Deficiency

Potassium deficiency can cause a range of symptoms and health problems. It is also known as hypokalemia.

A normal potassium level is defined as between 3.5 and 5.0 millimoles per liter (mmol/L).

Hypokalemia is diagnosed when potassium levels fall below 3.5 mmol/L. Mild potassium deficiency will generally not present with symptoms. A potassium level lower than 2.5 mmol/L is considered extremely deficient, and symptoms will become more severe as levels reduce.

Symptoms of low potassium levels include:

  • malaise and fatigue
  • weakness and muscle pain all over the body
  • constipation

Extremely low potassium levels can cause:

  • severe muscle weakness and paralysis
  • respiratory failure
  • painful obstructions in the gut
  • tingling, crawling, numb, or itchy sensations main felt in the hands, feet, legs, or arms
  • intermittent muscle spasms

Low potassium can be diagnosed using simple blood tests and treated by alterations to the diet, including supplements. Having regular medicals and health screenings will also help a person track their potassium levels and avoid any potential shortfalls.

Risks

Potassium can also cause health problems when a person consumes more than the 4,700 mg recommended Adequate Intake.

Individuals with good kidney function can efficiently rid the body of excess amounts of potassium in the urine. This process normally has no adverse side effects.

There have been a small number of reports that potassium toxicity is associated with an extremely high intake of potassium supplements. No food-related potassium toxicity has ever been reported.

Hyperkalemia

Consuming too much potassium can be harmful to people whose kidneys are not fully functional. Excessive potassium consumption can lead to hyperkalemia, in which the kidneys cannot remove enough potassium from the body. This can be dangerous if the condition escalates quickly.

Potassium levels between 5.1 and 6.0 mmol/L are considered high and warrant monitoring and management. Levels higher than 6.0 mmol/L are dangerous.

Hyperkalemia will mostly be either symptomless or present very few symptoms. However, when symptoms do present, they are similar to those that occur in hypokalemia.

Severe or sudden hyperkalemia can cause heart palpitations, shortness of breath, and chest pain. At this stage, hyperkalemia can become a life-threatening condition that requires immediate medical attention.

Reducing potassium intake

Hyperkalemia is treated by reducing the intake of potassium.

Potassium and sodium are part of a constant balancing act within the body. Maintaining this balance is vital to the smooth function of bodily systems.

If hyperkalemia is suspected, it is best to avoid high-potassium foods, such as the ones listed above. Salt substitutes, herbal remedies, or supplements should also not be consumed. These can all boost potassium levels rather than balance them.

High potassium levels have been linked to two cases of cardiac arrest. If the kidneys are unable to remove excess potassium from the blood, the effects of potassium on the heart could be fatal.

Takeaway

Potassium is vital to bodily function but does not hold the answers to healthful living on its own. Overall eating patterns and dietary balance are most important in bolstering health and keeping disease at bay.

Wed 10 January 2018 
By Megan Ware RDN LD
Reviewed by Alan Carter, PharmD
yogurt

 

10 Foods Higher in Potassium Than a Banana

Surprise! Bananas deliver less than 10 percent of our daily dose of the mineral potassium, which protects against stroke and heart disease. Here’s how to get the rest.

Butternut squash

This sweet root vegetable tops bananas in the rankings of foods high in potassium, delivering 582 milligrams of the essential mineral in one cup, compared to 420 milligrams in a banana. According to the U.S. RDA, adults should aim to get 4,700 milligrams of potassium a day.

Edamame

Soybeans are one of the top foods with potassium, packing in 676 mg per cup. Edamame beans are also one of the world’s best sources of plant-based protein because they contain all the essential micronutrients our bodies need to build muscle. Edamame are delicious roasted with a sprinkle of salt.

White and sweet potatoes

Fresh organic potato stand out among many large background potatoes in the market. Close-up potatoes texture.

A sweet potato contains 438 mg of potassium, while its cousin, the white potato, delivers a whopping 950 mg. Both types of tubers also come with high levels of vitamin A. People often confuse yams and sweet potatoes; for potassium, you’ll want to stick with sweet potatoes.

Swiss chard

Get 961 mg of potassium by cooking up a single cup of Swiss chard. Not only is it one of the foods high in potassium, but the leafy green is also packed with iron, calcium, and vitamins A, C, and K. Foods with potassium aren’t the only ones you should be adding to your diet.

Beet greens

Another one of the foods high in potassium? Chop and roast just one cup of beet greens for a 655-mg dose. As a bonus, you’ll also get folate, manganese, and copper, not to mention dietary fiber, magnesium, phosphorus, vitamin C, iron, and vitamin B6.

Tomato sauce

Not many people think of tomato sauce as one of the foods high in potassium, but topping your pizza, pasta, or vegetables with one cup of the stuff will get you 905 mg of the nutrient. Make sure to pick the perfect pasta shape to go with your tomato sauce.

Black beans

When you’re looking for foods high in potassium, black beans are a top choice, delivering a hefty 681 mg. This legume is also a great source of vegetarian protein and dietary fiber, plus a long list of other health boosters, including antioxidants, iron, phosphorous, calcium, magnesium, manganese, copper, and zinc.

White beans

Surprisingly, white beans are the best source of potassium you can get. Just one cup contains an impressive 1,190 mg of potassium, which is about one-fourth of the daily recommended amount. Similar to black beans, they also contain protein, fiber, and a host of other healthful vitamins and minerals.

Watermelon

Two slices of watermelon contain a whopping 640 mg of potassium. Plus, its star ingredient is lycopene, a plant pigment that has been known to reduce the risk of some cancers.

Yogurt

Yogurt is a great source of calcium and delivers 380 mg of potassium per eight-ounce cup. Bring it over the banana threshold by adding one ounce of hazelnuts, which have 211 mg of potassium.

Morgan Cutolo
source: www.rd.com
Originally Published on Reader’s Digest


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Nutritional Strategies to Ease Anxiety

According the National Institute of Mental Health, anxiety disorders are the most common mental illness in the United States. That’s 40 million adults—18% of the population—who struggle with anxiety. Anxiety and depression often go hand in hand, with about half of those with depression also experiencing anxiety.

Specific therapies and medications can help relieve the burden of anxiety, yet only about a third of people suffering from this condition seek treatment. In my practice, part of what I discuss when explaining treatment options is the important role of diet in helping to manage anxiety.

In addition to healthy guidelines such as eating a balanced diet, drinking enough water to stay hydrated, and limiting or avoiding alcohol and caffeine, there are many other dietary considerations that can help relieve anxiety. For example, complex carbohydrates are metabolized more slowly and therefore help maintain a more even blood sugar level, which creates a calmer feeling.

A diet rich in whole grains, vegetables, and fruits is a healthier option than eating a lot of simple carbohydrates found in processed foods. When you eat is also important. Don’t skip meals. Doing so may result in drops in blood sugar that cause you to feel jittery, which may worsen underlying anxiety.

The gut-brain axis is also very important, since a large percentage (about 95%) of serotonin receptors are found in the lining of the gut. Research is examining the potential of probiotics for treating both anxiety and depression.

Foods that can help quell anxiety

You might be surprised to learn that specific foods have been shown to reduce anxiety.

  • In mice, diets low in magnesium were found to increase anxiety-related behaviors. Foods naturally rich in magnesium may therefore help a person to feel calmer. Examples include leafy greens such as spinach and Swiss chard. Other sources include legumes, nuts, seeds, and whole grains.
  • Foods rich in zinc such as oysters, cashews, liver, beef, and egg yolks have been linked to lowered anxiety.
  • Other foods, including fatty fish like wild Alaskan salmon, contain omega-3 fatty acid. A study completed on medical students in 2011 was one of the first to show that omega-3s may help reduce anxiety. (This study used supplements containing omega-3 fatty acids). Prior to the study, omega-3 fatty acids had been linked to improving depression only.
  • A recent study in the journal Psychiatry Research suggested a link between probiotic foods and a lowering of social anxiety. Eating probiotic-rich foods such as pickles, sauerkraut, and kefir was linked with fewer symptoms.
  • Asparagus, known widely to be a healthy vegetable. Based on research, the Chinese government approved the use of an asparagus extract as a natural functional food and beverage ingredient due to its anti-anxiety properties.
  • Foods rich in B vitamins such as avocado and almonds

These “feel good” foods spur the release of neurotransmitters such as serotonin and dopamine. They are a safe and easy first step in managing anxiety.

Walnuts

Are antioxidants anti-anxiety?

Anxiety is thought to be correlated with a lowered total antioxidant state. It stands to reason, therefore, that enhancing your diet with foods rich in antioxidants may help ease the symptoms of anxiety disorders. A 2010 study reviewed the antioxidant content of 3,100 foods, spices, herbs, beverages, and supplements. Foods designated as high in antioxidants by the USDA include:

  • Beans: Dried small red, Pinto, black, red kidney
  • Fruits: Apples (Gala, Granny Smith, Red Delicious), prunes, sweet cherries, plums, black plums
  • Berries: Blackberries, strawberries, cranberries, raspberries, blueberries
  • Nuts: Walnuts, pecans
  • Vegetables: Artichokes, kale, spinach, beets, broccoli
  • Spices with both antioxidant and anti-anxiety properties include turmeric (containing the active ingredient curcumin) and ginger.

Achieving better mental health through diet

Be sure to talk to your doctor if your anxiety symptoms are severe or last more than two weeks. But even if your doctor recommends medication or therapy for anxiety, it is still worth asking whether you might also have some success by adjusting your diet. While nutritional psychiatry is not a substitute for other treatments, the relationship between food, mood, and anxiety is garnering more and more attention. There is a growing body of evidence, and more research is needed to fully understand the role of nutritional psychiatry, or as I prefer to call it, Psycho-Nutrition.

Uma Naidoo, MD, Contributor       APRIL 13, 2016, 9:30 AM


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7 Brain Boosting Foods to Eat More Often

Patricia Jurek, RD, MBA     May 3, 2016

For decades, scientists have viewed food as fuel, but the latest research suggests what you eat impacts your brain, too. In fact, study after study suggests adding certain foods to your plate can sharpen your mind, build new brain cells and may even help you remember where you left your keys.

With that in mind (pun intended), researchers at Rush University in Chicago developed the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, which is basically a combination of the DASH diet and Mediterranean diet. The main difference: MIND stresses the importance of brain-boosting power foods, including nuts, berries and fatty fish. And research shows it’s remarkably effective.

According to the study published in Alzheimer’s & Dementia, seniors who closely followed the MIND diet slashed their risk of developing Alzheimer’s disease by a whopping 53 percent. Even those who only did a so-so job of following the plan had a 35 percent lower Alzheimer’s risk.

So, consider stocking up on these 7 brain-boosting staples to gain the MIND advantage:

1. Fish: This nutrient powerhouse boasts high-quality protein, important minerals, including iron and zinc, and heart- and brain-healthy omega-3 fatty acids. Studies show these powerful fats help reduce inflammation, increase blood flow to the brain and build new brain cells.

2. Olive oil: Thanks to a healthy dose of monounsaturated fats, olive oil is a simple and tasty way to boost brain cell activity and slow down an aging brain. A bonus: monounsaturated fats also help reduce plaque buildup on the inside of the arteries, ensuring your brain gets the blood it needs to perform at its best.

brain

3. Nuts: Like olive oil, nuts are rich in monounsaturated fats, but they also contain vitamin E, a powerful antioxidant linked to improved brainpower.

4. Berries: An anti-aging superstar, berries are loaded with disease-fighting compounds that improve brain function. Blueberries in particular seem to slow down the memory loss that goes with aging.

5. Leafy green veggies: Research shows people who load up on produce, especially those with deep, rich colors, have better focus and mental sharpness compared to those who skimp on fruits and vegetables.

6. Wine: Don’t drink? There’s no reason to start. But if you enjoy an occasional glass of wine, go for red—it packs greater brain benefits than white. Just be sure to resist a refill. People become more susceptible to the toxic effects of alcohol with age.

7. Beans: Loaded with fiber and protein, beans provide sustained energy and keep blood-sugar levels on an even keel. That not only keeps hunger pangs at bay, but improves mental focus, too.

On the flip side, foods to limit or avoid due to their potentially harmful effects on your brain function include fatty red meat, butter or stick margarine, cheese, sweets, and fried or fast foods.

The takeaway? The MIND diet is similar to other successful, healthy eating plans in this important way — eating whole, minimally processed foods, free of added sugar, sodium and harmful fats, is key to both a healthy mind and body.

Patricia Jurek, RD, MBA, is the manager for Henry Ford Macomb Hospital’s Center for Weight Management. Passionate about preventive disease management, Pat became a registered dietician to help people live long, healthy lives.
For more tips on healthy eating and more, visit our health and wellness blog at henryfordlivewell.com and subscribe to receive a weekly email with our latest posts.


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10 Foods That Fight Depression And Anxiety

Depression and anxiety can by caused by many things ranging from genetics to lifestyle choices. Although we can’t always cure depression on our own, we can make little changes in our lives to help fight it. One of the ways we can fight depression and anxiety is by eating foods that are good for our bodies and our minds.

1. Whole Grains Lighten Up Your Mood

If you’re looking to improve your mood quickly, grab a healthy, high fiber carbohydrate like whole wheat bread, muffins or pasta. Carbohydrates promote serotonin production; serotonin is the “feel-good” hormone that improves your mood and relaxes your brain and body. Not only that, but whole grains also help maintain a steady blood sugar level, which keeps you from dropping into that terrible “hungry” feeling.

2. Dark Chocolate Fights Against Depression

Although milk chocolate might actually contribute to depression, dark chocolate can aid in your fight against it, as long as you eat it in moderation, of course. The reason it can help fight depression? It’s large amount of antioxidants, as well as it’s ability to boost endorphins and serotonin.

3. Berries Bring You Joy

These tasty, delicious little fruits are packed with antioxidants and vitamins! Blueberries, blackberries, strawberries and raspberries should be incorporated into your diet as much as possible because not only do antioxidants boost your immune system and prevent cancer, but they can play a huge role in your fight against depression, too. You can throw them on your cereal, in your yogurt or smoothies, or enjoy them all on their own!

4. Walnuts Supports Overall Brain Health

Like most nuts, walnuts are an excellent source of protein, fiber, antioxidants, vitamins and minerals. What makes walnuts really stand out though, is the omega-3 fatty acids they also contain. In fact, walnuts are one of the richest plant-based sources of omega-3s, which can help lower depression and support overall brain health. So, the next time you’re feeling blue or anxious, grab a bag of walnuts to munch on.

walnuts

5. Salmon Boosts Brain Power

Speaking of omega-3s, fatty fish like salmon are also great sources of this fatty acid.Not only is fish great for boosting your brain health and fighting depression, but they are excellent for your overall health, too. Eating fish regularly can help improve circulation and reduce inflammation. The American Heart Association recommends eating two servings of salmon, or other fatty fish, a week.

6. Dark Leafy Greens Fight Anxiety And Depression

Dark leafy greens are probably the healthiest, most nutrient-dense food around. Spinach, kale and Swiss chard can help prevent cancer, boost your immune system and, of course, fight depression and anxiety.

7. Seeds Give You A Good Night’s Sleep

Munching on seeds to cure your crunchy cravings can help you cut down on calories. It can also help you fight depression! Flax seeds, chia seeds and hemp seeds are full of omega-3s, which we already know is great for our brains! Pumpkin seeds are also great for fighting depression because they are packed with l-tryptophan, an amino acid that is a precursor to melatonin, which we need for sleep. Pumpkin seeds also help increase serotonin levels.

8. Beans Can Lift Your Mood

We all know that beans are absolutely amazing for your overall health because they’re high in protein, iron, folate, carbohydrates and fiber, but low in cholesterol. So we all know beans are good for our heart, but did you know they’re also good for you mind, too? Beans have selenium in them, which can help lift your mood whenever you’re feeling low. Eat them mixed with rice, in a burrito or in a bean salad.

9. Avocado: Tasty Choice For Better Brain Health

This super food (and super delicious fruit) is an edible all-star because it contains tryptophan, folate and more of those brain-healthy omega-3s! However, even though it’s amazing for your health, it’s still high in fat and should be consumed moderately. To take advantage of it’s creamy tastiness, eat it thinly sliced on top of sandwiches and burgers, or in your salad.

10. Mushrooms: Superfood For Your Brain

Mushrooms are good for your mental health and here’s why: they help lower blood sugar levels, evening out your mood, and they promote healthy gut bacteria, and the gut is where 80 to 90 per cent of our body’s serotonin is manufactured. Mushrooms can be eaten a variety of ways and in a variety of dishes! Enjoy them raw in salads or throw them on your pizza, and fight depression and anxiety!


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The Best Foods to Fight Fatigue

Exhaustion isn’t a good look on anyone, but it’s all too easy to burn the candle at both ends in the always-connected world we live in. And when that energy slump hits, you need help. But that doesn’t mean downing a dozen cups of coffee or reaching into the candy bowl.

Sugar and caffeine will give you a quick rush, but that’s often followed by a crash. So if you’re searching for sustained energy, look for food with complex carbs, protein, and fiber. We put together this cheat sheet of things to eat and drink to beat fatigue—and a few foods that sabotage your efforts to get pumped up.

The Best Foods

1. Water
The next time you’re feeling drained, try guzzling good old H2O. Dehydration may actually be at the root of your fatigue. It can lead to headaches, ruin your concentration, and put you in a sour a mood. So hit the watercooler stat.

2. Chia Seeds
Talk about something small but mighty. Chia seeds help with hydration by absorbing 10 times their weight in water. Plus, they have the right ratio of protein, fats, and fiber to give you an energy boost without a crash.

3. Bananas
Consider this the green light to go bananas when you’re running low on fuel. In one study, researchers discovered that eating bananas worked as well as sports drinks at keeping cyclists fueled. The potassium-packed fruit also includes a bunch of good-for-you nutrients (like fiber and vitamin B6) that you won’t find in a bottle of Gatorade.

4. Quinoa
With all its protein, fiber, and iron, quinoa is the perfect thing to reach for when you’re looking to recharge. And if you need an on-the-go upper, whip up these quinoa muffin bites and grab ‘em before hitting the road.

5. Green Tea
By now, it’s no secret that green tea has a slew of health benefits. You can add putting some pep back in your step to the long list. The combination of caffeine and L-theanine give you energy without the jitters. Bonus: Research suggests that green tea boosts brainpower as well, which may come in handy when you’re down to the wire at work. Take the time to brew the tea yourself because store-bought varieties often have lots of added sugar.

6. Oatmeal
The cozy breakfast food—though, let’s be honest, you can enjoy it any time of the day—will keep energy levels up. That’s because it’s high in fiber and comes with a decent dose protein. Plus, oatmeal has a low glycemic load, a fancy scientific way of saying it stabilizes blood sugar levels. (Just make sure to steer clear of instant oatmeal packets, which can be packed with sugar and salt.) Oatmeal is also super versatile—just take a look at these 30 delicious recipes to keep food boredom at bay.

oats

7. Almonds
Certain kinds of fat are friends, not foes, particularly when you’re talking about replenishing your energy. And almonds are packed with healthy monosaturated fats that are just what your body needs for a pick-me-up.

8. Beans
Beans keep you going thanks to a stellar trio of carbs, protein, and fiber. The protein fills you up, the carbs provide energy, and the fiber helps regulate blood sugar. Black beans in particular are your BFFs when it comes to an energy boost—try this black bean soup recipe next time your tank needs refilling.

9. Whole-Wheat Bread
Your body needs carbs for energy, but not all carbs are created equal. Whole-wheat bread is great for a long-lasting energy kick. It’s is a complex carb, meaning it raises your blood sugar gradually instead of hiking it up at turbo-speed.

Foods to Avoid

1. Honey
Sure, honey has some serious health benefits, but it’s not something you should be reaching for if you’re looking for sustained energy. Adding a few teaspoons to your tea or yogurt will give a quick rush of energy that spikes your blood sugar, which means a crash can follow.

2. Energy Drinks
If you’re looking for a pick-me-up, don’t reach for a Red Bull. Research suggests energy drinks may do little to curb sleepiness. The combination of caffeine and sugar puts your body through the ringer and may just leave you feeling dehydrated and fatigued.

3. White Bread
While complex carbs keep your energy levels in a steady state, simple carbs, like white bread, can take your blood sugar on a rollercoaster ride. Not what you want when you’re keeping a busy schedule.

4. Candy
There’s a reason you’re always hearing about sugar crashes. As anyone who’s made their way through their Halloween loot can attest, an energy low inevitably follows. While sweets may give you a quick hit of energy, it’s only a matter of time before you once again find yourself dragging. After all, candy’s made up of simple carbs and sugar (which spikes blood sugar only to let it drop way back down). How sweet it isn’t.

5. Junk food
It’s a cruel fact of life that the most accessible, easy-to-grab, and oh-so delicious foods wreck havoc on energy levels. Research has found that diets high in processed food tend to lead to weight gain and a more sedentary lifestyle. Talk about a lose-lose situation.

Alexandra Duron            Greatist

source: www.msn.com


by 1 Comment

Foods That Double as Medicine

By Ben Smart, Special to CNN      Wed July 29, 2015

(CNN)A typical visit to the doctor might leave you with a bottle of pills and instructions to take them twice daily.

But a small, growing number of physicians are “prescribing” foods not only for weight management, but also to prevent and treat chronic diseases.

CNN spoke with medical nutrition experts to unearth the specific foods they recommend. And you don’t have to be a chef or nutritionist to take advantage of these healthy choices.

While one food might be recommended as treatment for a specific ailment, it’s important to remember that a single food item doesn’t work in isolation, said Dr. Melina Jampolis, a board-certified physician nutrition specialist.

“True nutrition experts prefer to speak about dietary patterns or groups of foods, as nutrients in foods work in combination to improve certain conditions,” Jampolis said.

However, there are notable exceptions to this rule, said Dr. John La Puma, a practicing physician and professionally trained chef. Here are 10 you may want to stock your kitchen with before reaching in the medicine cabinet.

Buckwheat honey for a cough

Derived from the bee nectar of flowers of the buckwheat grain, buckwheat honey might eventually make its way into every parent’s medicine cabinet.

“Buckwheat honey is better than cough syrup for nocturnal cough in kids,” according to La Puma. This is an especially useful food-as-medicine for children under 6 but older than age 1, who are ill-advised to take over-the-counter cough medicines.

“Foods can work like medicine in the body — and they do,” said La Puma.

Pickled foods for diarrhea

Fermented foods include yogurt, kefir, pickled vegetables, miso, kimchi and poi. These foods contain living bacteria that help maintain the health of the digestive tract, said Dr. Gerard Mullin, associate professor at the Johns Hopkins University School of Medicine and author of “The Gut Balance Revolution.”

These bacteria-filled foods can be used to prevent and treat antibiotic-associated diarrhea, irritable bowel syndrome, infantile diarrhea, eczema and allergies, according to Mullin. “But the hottest use of fermented foods is to burn stubborn fat,” Mullin said.

A study from 2012 that reviewed data from 82 clinical trials found probiotic foods were indeed effective at treating antibiotic-associated diarrhea. However, the data for using probiotics as a treatment for eczema are mixed. Some research found supporting evidence while other studies did not.

Ginger for menstrual cramps

Ginger is a pungent spice originating from Southeast Asia. “As a digestive disease specialist I frequently recommend the spice ginger in the form of tea for nausea and abdominal discomfort,” said Mullin.

Ginger could also be a helpful food-as-medicine for women. “Ginger probably works as well as ibuprofen for menstrual cramps. It works taken as a ginger capsule or chewed,” said La Puma.

One scientific review of seven clinical trials found that 750 to 2000 milligrams of ginger powder taken during the first four days of menstrual cycle was an effective treatment for cramps.

Peppermint for IBS

Think beyond candy canes and chewing gum. Peppermint is also found in supplement, essential oil and tea forms. When used medicinally, peppermint is prescribed to help treat abdominal cramping and irritable bowel syndrome (IBS).

“What I find interesting about peppermint is that when compared to the various medical therapies for IBS, peppermint is the most effective and the least toxic,” Mullin told CNN.

Peppermint oil is effective — and could be the first line of treatment — against irritable bowel syndrome, according to a 2005 scientific review of 16 clinical trials.

Hibiscus Tea

 

Hibiscus tea for high blood pressure

“Hibiscus tea has a greater anti-hypertensive effect than blueberries,” said La Puma. Infused as an herbal tea, hibiscus flowers contain anthocyanins, which could help to lower blood pressure.

The steeples of the flower are dried and made into a tea drink, which has a tart cranberry taste, La Puma said.

Multiple studies back up the blood-pressure-lowering abilities of hibiscus, including one published in the Nigerian Journal of Physiological Sciences.

Turmeric for arthritis

Native to southwest India, turmeric has a warm, bitter flavor. Used medicinally, Jampolis recommends turmeric to help treat inflammatory conditions.

“Turmeric is used especially for brain-related conditions and to decrease the risk of Alzheimer’s disease. It can be also be used for arthritis,” said Jampolis.

Add black pepper to turmeric to maximize the disease-fighting benefits. “This helps your body absorb more of the curcumin, which is the active ingredient in turmeric that delivers the positive health effects,” said La Puma.

Indeed, an article published in the journal Food and Chemical Toxicology explains the various disease-fighting benefits of turmeric.

Chia seeds for high cholesterol

Despite their tiny size, chia seeds are nutrient-dense and often labeled as a “superfood.”

Dr. Jampolis said she recommends them to patients with high LDL cholesterol as a bonus to other healthy food choices. “I can actually say that I’ve seen great results just adding chia seeds to an already healthy diet for lowering cholesterol,” said Jampolis.

Steel-cut oatmeal for high LDL cholesterol

“This is a no-brainer for lowering LDL if you haven’t tried anything else,” said La Puma. “There are lots of studies showing that foods high in soluble fiber lower LDL cholesterol.”

One such study found that eating at least 3 grams of oats daily is associated with lower LDL cholesterol levels.

Try mixing in a spoonful of chia seeds to maximize the cholesterol-lowering impact.

Beans for high blood sugar levels

Beans are useful in lowering blood sugar levels and managing high cholesterol, according to Jampolis. And because they’re loaded with fiber, beans can help induce that “full” feeling to help with weight loss.

“I have certainly seen improvements in blood sugar with encouraging more fiber-rich foods like beans that are also rich in magnesium, but it is harder to isolate that effect alone,” said Jampolis.

Salmon for inflamation

With its pink-orange hue and distinct smell, salmon is one of the best dietary sources of omega-3 fatty acids. These essential fats are an important part of treating any inflammatory or autoimmune condition, according to Dr. Jampolis.

Jampolis also recommends salmon to those dealing with high triglyceride levels, metabolic syndrome, rheumatoid arthritis or MS.

“I think most people think food can’t possibly be as potent as drugs, but I see the powerful direct benefits all the time,” said Jampolis.

source: www.cnn.com


by 3 Comments

Foods That Double as Medicine

By Ben Smart, Special to CNN    Thu July 23, 2015

(CNN)A typical visit to the doctor might leave you with a bottle of pills and instructions to take them twice daily.

But a small, growing number of physicians are “prescribing” foods not only for weight management, but also to prevent and treat chronic diseases.

CNN spoke with medical nutrition experts to unearth the specific foods they recommend. And you don’t have to be a chef or nutritionist to take advantage of these healthy choices.

While one food might be recommended as treatment for a specific ailment, it’s important to remember that a single food item doesn’t work in isolation, said Dr. Melina Jampolis, a board-certified physician nutrition specialist.

“True nutrition experts prefer to speak about dietary patterns or groups of foods, as nutrients in foods work in combination to improve certain conditions,” Jampolis said.

However, there are notable exceptions to this rule, said Dr. John La Puma, a practicing physician and professionally trained chef. Here are 10 you may want to stock your kitchen with before reaching in the medicine cabinet.

Buckwheat honey for a cough

Derived from the bee nectar of flowers of the buckwheat grain, buckwheat honey might eventually make its way into every parent’s medicine cabinet.

“Buckwheat honey is better than cough syrup for nocturnal cough in kids,” according to La Puma. This is an especially useful food-as-medicine for children under 6, who are ill-advised to take over-the-counter cough medicines.

“Foods can work like medicine in the body — and they do,” said La Puma.

Pickled foods for diarrhea

Fermented foods include yogurt, kefir, pickled vegetables, miso, kimchi and poi. These foods contain living bacteria that help maintain the health of the digestive tract, said Dr. Gerard Mullin, associate professor at the Johns Hopkins University School of Medicine and author of “The Gut Balance Revolution.”

These bacteria-filled foods can be used to prevent and treat antibiotic-associated diarrhea, irritable bowel syndrome, infantile diarrhea, eczema and allergies, according to Mullin. “But the hottest use of fermented foods is to burn stubborn fat,” Mullin said.

A study from 2012 that reviewed data from 82 clinical trials found probiotic foods were indeed effective at treating antibiotic-associated diarrhea. However, the data for using probiotics as a treatment for eczema are mixed. Some research found supporting evidence while other studies did not.

Ginger for menstrual cramps

Ginger is a pungent spice originating from Southeast Asia. “As a digestive disease specialist I frequently recommend the spice ginger in the form of tea for nausea and abdominal discomfort,” said Mullin.

Ginger could also be a helpful food-as-medicine for women. “Ginger probably works as well as ibuprofen for menstrual cramps. It works taken as a ginger capsule or chewed,” said La Puma.

One scientific review of seven clinical trials found that 750 to 2000 milligrams of ginger powder taken during the first four days of menstrual cycle was an effective treatment for cramps.

Peppermint

Peppermint for IBS

Think beyond candy canes and chewing gum. Peppermint is also found in supplement, essential oil and tea forms. When used medicinally, peppermint is prescribed to help treat abdominal cramping and irritable bowel syndrome (IBS).

“What I find interesting about peppermint is that when compared to the various medical therapies for IBS, peppermint is the most effective and the least toxic,” Mullin told CNN.

Peppermint oil is effective — and could be the first line of treatment — against irritable bowel syndrome, according to a 2005 scientific review of 16 clinical trials.

Hibiscus tea for high blood pressure

“Hibiscus tea has a greater anti-hypertensive effect than blueberries,” said La Puma. Infused as an herbal tea, hibiscus flowers contain anthocyanins, which could help to lower blood pressure.

The steeples of the flower are dried and made into a tea drink, which has a tart cranberry taste, La Puma said.

Multiple studies back up the blood-pressure-lowering abilities of hibiscus, including one published in the Nigerian Journal of Physiological Sciences.

Turmeric for arthritis

Native to southwest India, turmeric has a warm, bitter flavor. Used medicinally, Jampolis recommends turmeric to help treat inflammatory conditions.

“Turmeric is used especially for brain-related conditions and to decrease the risk of Alzheimer’s disease. It can be also be used for arthritis,” said Jampolis.

Add black pepper to turmeric to maximize the disease-fighting benefits. “This helps your body absorb more of the curcumin, which is the active ingredient in turmeric that delivers the positive health effects,” said La Puma.

Indeed, an article published in the journal Food and Chemical Toxicology explains the various disease-fighting benefits of turmeric.

Chia seeds for high cholesterol

Despite their tiny size, chia seeds are nutrient-dense and often labeled as a “superfood.”

Dr. Jampolis said she recommends them to patients with high LDL cholesterol as a bonus to other healthy food choices. “I can actually say that I’ve seen great results just adding chia seeds to an already healthy diet for lowering cholesterol,” said Jampolis.

Steel-cut oatmeal for high LDL cholesterol

“This is a no-brainer for lowering LDL if you haven’t tried anything else,” said La Puma. “There are lots of studies showing that foods high in soluble fiber lower LDL cholesterol.”

One such study found that eating at least 3 grams of oats daily is associated with lower LDL cholesterol levels.

Try mixing in a spoonful of chia seeds to maximize the cholesterol-lowering impact.

Beans for high blood sugar levels

Beans are useful in lowering blood sugar levels and managing high cholesterol, according to Jampolis. And because they’re loaded with fiber, beans can help induce that “full” feeling to help with weight loss.

“I have certainly seen improvements in blood sugar with encouraging more fiber-rich foods like beans that are also rich in magnesium, but it is harder to isolate that effect alone,” said Jampolis.

Salmon for inflamation

With its pink-orange hue and distinct smell, salmon is one of the best dietary sources of omega-3 fatty acids. These essential fats are an important part of treating any inflammatory or autoimmune condition, according to Dr. Jampolis.

Jampolis also recommends salmon to those dealing with high triglyceride levels, metabolic syndrome, rheumatoid arthritis or MS.

“I think most people think food can’t possibly be as potent as drugs, but I see the powerful direct benefits all the time,” said Jampolis.

source: www.cnn.com


by Leave a comment

Mung Beans

Mung beans are one of those foods that seem to be loved or hated but this humble food is actually a nutritional powerhouse and may actually be able to be defined as a superfood.  Read on to learn more about their health benefits.

What are Mung Beans?

Mung beans are part of the legume family and are a good source of protein.  If they are combined with other cereals, a complete protein can be made.  When sprouted, mung beans contain vitamin C that is not found in the bean itself.

Health Benefits of Mung Beans

Mung beans are rich in the following nutrients:

• protein
• vitamin C
• folic acid or folate
• iron
• zinc
• potassium
• magnesium
• copper
• manganese
• phosphorus
• thiamine

Mung beans are also high in fibre, low in saturated fat, low in sodium, and contain no cholesterol.  Because of the wide range of nutrients contained in mung beans, they offer a whole host of health benefits for the immune system, the metabolism, the heart and other organs, cell growth, protection against free radicals, and diseases such as cancer and diabetes.

mung-beans

The folic acid, or folate as it is also known, that is contained in mung beans helps to lower the risk of heart disease, fights birth defects, contributes to normal cell growth, helps in the metabolism of proteins, and is essential for the formation of red blood cells and for healing processes in the body.  Another B vitamin, thiamine, is needed to ensure that the nervous system functions properly.  It is also important for releasing energy from carbohydrates.  Manganese is a trace mineral that is key for energy production and antioxidant defenses.  It is also necessary for the metabolism of carbohydrates, fats, and proteins, and can be helpful for the brain and nerves.

Magnesium helps the veins and arteries to relax, lessening resistance and improving the flow of blood, oxygen, and nutrients throughout the body.  Research has shown that a deficiency of magnesium is not only associated with a heart attack but that immediately following a heart attack, a lack of magnesium promotes free radical damage to the heart.  The body requires copper in order to absorb iron and copper is also involved in the metabolism of protein.  Iron helps to build resistance to stress and disease and it is essential for the formation of hemoglobin, which carries oxygen from the lungs to every cell in the body.  It is also part of key enzyme systems for energy production and metabolism.  Potassium is necessary for maintaining the acid-alkaline balance in the blood and for muscle contraction and a normal heart beat.  Zinc is a well known immune system booster and can be helpful in fighting male infertility.  Zinc aids healing processes in the body, growth, and tissue repair.

Like all legumes, mung beans are very high in fibre – more so than fruits and vegetables and even better than wholegrains.  The soluble fibre in mung beans captures cholesterol in the intestines, keeps it out of the blood stream, and carries it out of the body.

Using Mung Beans

Mung beans can be used in a variety of ways.  They can be sprouted, cooked, or ground to make flour.  In some Asian countries, it is made into a paste, sweetened, and used as a filling in pastries, and in some countries it is even made into ice cream and lollipops.  Mung beans should be washed well to remove impurities.  They also contain very few oligosaccharides, the sugars responsible for flatulence.