Eat To Stay Young: Fruits and Vegatables

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Good Morning!

 

Eat To Stay Young: Fruits and Vegatables

 

If you want to stay young, you have to make a long-term commitment to

eating right. The word from researchers: Tipping the balance toward

more nutrient-rich foods while you're still young can go a long way

toward keeping you healthier longer.

 

A study in the August 2000 issue of the journal Circulation shows

that young people can prematurely age, too. In fact, researchers

found cholesterol deposits in the arteries of teenagers and young

adults. Indeed, the effects of aging start sooner than you might

think.

 

" We age along a continuum, rather than all of a sudden " , says Robert

Russell, MD, professor of medicine and nutrition at Tufts University

in Boston. " You don't wake up one morning to notice you've aged, " he

says. " The age-related nutrition issues that confront seniors -- from

osteoporosis to heart disease -- begin in the early adult years. "

 

How do you incorporate more healthy foods into your meals? The

easiest move you can make is to add more fruits, vegetables, and

whole grains to your daily menu. Most have no fat, cholesterol, or

sodium -- and they're low in calories. What you do get is lots of

fiber, calcium, iron, magnesium, and vitamins, which all play a part

in keeping you functioning at your best.

 

Minerals from calcium-rich dairy foods and greens can strengthen your

bones. Fiber from whole grains helps to keep bowel movements regular.

And the antioxidants from fruits and vegetables help to prevent

cancer from developing by fighting off free radicals, the byproducts

of the body's everyday processes that damage DNA, cells, and tissues.

 

In a study published in the April 26, 2000, issue of the Journal of

the American Medical Association, researchers reported finding that

women who ate diets high in fruits, vegetables, grains, and lean

meats were 30% less likely to die of any cause than women who didn't

eat such a diet during the study. The researchers tracked the women

for about six years. But at exactly what age you need to begin eating

well is anybody's guess. What is clear is that heart attacks,

osteoporosis, and other signs of aging take years to develop. Eating

healthy foods slows that development, helping you to live better and

longer.

 

1. Apples - " An apple a day could very well keep the doctor away, "

says Chang Y. Lee, a food chemist at the New York State Agricultural

Experiment Station in Geneva, NY. " The fact is, most Americans barely

eat one apple a week. "

 

Apples contain naturally-occurring chemical compounds known as

phytochemicals, polyphenols, or flavonoids, some of which have been

proven to have antioxidant activity that inhibits, or scavenges, the

activity of free radicals in the body. Cell damage from free radicals

can be a factor in certain cancers, heart disease, strokes, and other

conditions. The major antioxidant components in apples are

polyphenols contained mainly in the skin known as quercetin

glycoside, phloretin glycoside, chlorogenic acid, and epicatechin.

The names are complex, but their health value is clear: Quercetin has

been reported to reduce carcinogenic activity, inhibit enzymatic

activities associated with several types of tumor cells, enhance the

antiproliferative activity of anticancer agents, and inhibit the

growth of transformed tumorigenic cells.

 

2. Blackberries, Blueberries, Raspberries, Strawberries - Antioxidant

compounds found in blueberries, sweet cherries, strawberries and

blackberries may fight arterial disease by preventing the oxidation

of LDL (''bad'') cholesterol, according to a team of researchers at

the University of California, Davis. In studies conducted at the

University, Dr. I. Marina Heinonen, a visiting scientist from the

University of Helsinki in Finland, and colleagues extracted

antioxidant compounds from blackberries, red raspberries, sweet

cherries, blueberries and strawberries. In a series of experiments in

laboratory culture dishes, they found that blackberries and

Blueberries are of particular interest because of their high

antioxidant capacity. They had the most antioxidant activity in one

experiment and sweet cherries in another.

 

3. Bitter Melon, Cantaloupe, Honeydew Melon, Kiwi- Melons are widely

available and grown in many parts of the world. In ancient Egypt,

watermelons were traditionally offered to thirsty travelers, and they

are still important today in times of drought or water pollution.

Aromatic melon varieties were prized from early times in the Middle

East. Melons are related to cucumbers, pumpkin, squash, and gourds,

growing as they all do on long, trailing vines. These fruits which

are full of antioxidants are often served for breakfast, as an

appetizer, dessert, or snack. Larger melons are sliced in serving-

size portions; smaller melons are typically cut in half and the pulp

and seeds are scooped out before serving. Depending on their size,

melons can be served in their skins, halved or cut in wedges, or

peeled for used in salads or appetizers. The flesh can also be cut

into cubes or scooped into balls with a melon-baller.

 

4. Citrus Fruits - Hundreds of studies have been conducted on the

nutrients found in citrus fruit, including orange juice, and the role

these nutrients play in reducing the risk of such diseases as cancer

and heart disease, when part of a low fat diet rich in fruits and

vegetables. Citrus fruit, which contain essential vitamins and

minerals, are an important part of a healthy diet for all men, women

and children. In both fresh and juice form, citrus - including

oranges, grapefruit and specialty varieties such a temple oranges,

tangerines and tangelos - have many important nutritional benefits.

 

5. Oranges and Grapefruit- contain dietary fiber, including soluble

fiber. Fiber helps in digestion and elimination, and, when part of a

low fat diet rich in fruits and vegetables, may help reduce the risk

of some cancers. Folate, a B vitamin commonly found in orange juice

and green leafy vegetables, has been shown to help reduce the risk of

certain types of birth defects. An eight-ounce glass of orange juice

supplies 100 percent or more of the Daily Value for vitamin C. Citrus

juices like orange juice are natural sources of potassium, and all

citrus fruit are sodium and cholesterol-free.

 

6. Peaches, Pears, Plums - Peaches contain phytochemicals - chemical

compounds produced by plants - that are important for healthy skin.

Phytochemicals act as antioxidants that are critical to maintaining

healthy skin. Peaches are also good sources of powerful antioxidants

that, according to experts, may hold the secret to long life and

vitality. Pears are a good source of fiber. Just one medium pear has

16% of the fiber our bodies need everyday for good health. Fiber

helps our bodies with digestion and adds bulk to our diet. Plums are

high in carbohydrates and are an excellent source of vitamin A,

calcium, magnesium, iron, potassium and fiber and stimulate the bowel

movement. Plums contain a substantial amount of vitamin C. Dried

plums contain iron, potassium, vitamin A, magnesium and fiber. They

are also high in antioxidants which help neutralize the damaging

effects of oxidation on the ageing process, protect against certain

cancers, heart & lung diseases and cataract formation.

 

7. Apsaragus - Asparagus is spring's most luxurious vegetable. It was

once cultivated for medicinal purposes as a natural remedy for blood

cleansing and diuretic properties. Asparagus is rich in immunity-

enhancing antioxidants and vitamins. Asparagus can be processed into

juice and other products to increase total utilization and increase

net value. Asparagus juice contains antioxidants, such as rutin,

ferulic acid and ascorbic acid. When buying asparagus look for

compact tips and smooth green stems that are uniform in color down

the length of the stem. Check the cut stem end for drying and avoid

withered spears. Asparagus is low in calories and provides

substantial amounts of antioxidants - Vitamins A and C. It truly

shines as a source of folate and has a goodly amount of fiber.

 

8. Beans - People who pay attention to the colors of the foods they

cook and serve are enhancing not only visual and gustatory pleasure,

but nutritional punch as well. These foods contain colored pigments

with nutritious cancer- and heart-disease-fighting compounds called

flavonoids. Agricultural Research Service food quality geneticist and

plant breeder George L. Hosfield has found these flavonoids in bean

seed coats, which is where bean colors are also found. Certainly

beans come in a mosaic of colors that can rival those of fruits and

vegetables—from the plain white great northern and navy beans, to the

mottled brownish pink pintos, to the cranberry bean's cream color

with red streaks and flecks, the light and dark reds of kidney beans,

the maroon-red adzuki, delicious green beans all the way to the black

bean. The seed coat, which is 10 percent of the bean, is not only

high in antioxidants for some beans, but is also where the high fiber

content of beans comes into play.

 

9. Broccoli - Broccoli is known as the " Crown Jewel of Nutrition " for

its vitamin-rich, high in fiber, and low in calorie properties. Not

only does broccoli give you the best vegetable nutrition available,

it also gives you many ways to lead a healthier, longer life. Heart

disease is the number one cause of death in the United States with

cancer as the second, and broccoli gives you many ways to help fight

and prevent these and other diseases. Broccoli has multiple cancer-

fighting properties including vitamin C, beta carotene, and fiber. It

is also rich of phytochemicals which appear to offer us protection

against certain cancers and heart disease. Indole carbinol and

sulforaphane are two different phytochemicals that are found in

broccoli.

 

10. Cabbage, Cauliflower - Nutritionally and medicinally, the

cauliflower is similar to the cabbage. Of course, the lower sulphur

content is obvious. Cabbage and cauliflower are rich in antioxidants,

which help prevent cancer, and prevent heart disease caused by

oxidative damage to blood vessels. It is especially rich in Vitamin

C - one cup of chopped flowerets or laces of cabbage meets a whole

day's requirement of this vitamin. A deficiency of Vitamin C causes

scurvy because it interferes with collagen synthesis. Collagen is one

of the structural frameworks of normal tissues. Other anti-cancer

molecules present in significant amounts included the phytochemicals

sulforaphane and indole-3-carbinol.

 

11. Leafy Greens, Spinach- Leaf lettuce, beet greens, and spinach are

just the tip of the iceberg when it comes to these salad vegetables.

Greens actually come in a wide variety of colors, textures, shapes,

and flavors. They may be green to yellow-white, or red to purple,

soft to crisp, curly to flat, and peppery to bitter to mild. Mix and

match them and you've created an exciting salad! Greens are an

excellent source of vitamin A and a good source of vitamin C. For a

bigger boost of vitamin A, buy greens that are medium to dark green

(the darker the leaves, the more vitamin A). Many greens, such as

spinach, kale, and collards are known for their mineral content,

especially iron, calcium, magnesium-as well as the vitamins folate,

riboflavin (B2) and vitamin K. Leaves are very rich in antioxidants--

the carotenoids and beta-carotene, the tocopherols (vitamin E) and of

course, vitamin C.

 

12. Black and Green Tea - For years, studies have indicated that the

antioxidants in green tea offer protection against diseases,

including cancer, and even fight dental cavities. One of the most

beneficial of these antioxidants is called epigallocatechin gallate

(EGCG). According to the University of California Wellness Letter,

Mar 2002, regular black tea is turning out to be just as healthful as

green tea. The evidence for tea's health effects comes mainly from

lab studies, though some human studies point to possible benefits in

preventing heart disease and cancer. EGCG, inhibited an enzyme that

cancer cells need in order to grow. The cancer cells that couldn't

grow big enough to divide self-destructed. It would take about 4-10

cups of green tea a day to get the blood levels of EGCG that

inhibited cancer in the study. Black tea also contains EGCG, but at

lower concentrations.