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Re: Fruit and Vegetables for Health
[Re: Suzanne]
#164409
04/18/14 09:47 PM
04/18/14 09:47 PM
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Posts: 1,275
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Five Health Benefits of Beetroot
by Sandeep Godiyal
(NaturalNews) Beetroot, also often known as the beet, is a root vegetable that has been consumed since ancient times. Even the ancient Romans and Greeks thought beetroot had vitamins and minerals. In fact, today's studies prove that not only are they loaded with beneficial nutrients, but beetroot is an amazing way to ensure that a person stays healthy.
A root vegetable, the reddish and bulbous portion of the beetroot is grown underground while its leafy top is seen above the ground. It grows in both tropical and temperate areas, and takes about two months to reach maturity. Though the plants have been cultivated for thousands of years due to their dietary benefits, it is only recently that their many health benefits have been explored.
1. Beetroot enhances sex
The ancient Romans prized beetroot as an aphrodisiac and raised them as such. Today's science supports this Roman practice. Researchers have found that beets contain high amounts of boron, an element that relates directly to the production of sex hormones in humans.
2. Beetroot equalizes mental health
Betaine, the same component that is used by practitioners to treat depression using certain methods, is found in beetroot. Another great element that beetroot contains is tryptophan, which has been shown to create a sense of well-being while also relaxing the mind. They are also a great way to lower blood pressure, which can help offset the effects of stress on the body.
3. Beetroot increases energy levels
Because the sugar contained in beetroot is released slowly throughout the body, even though the sugar levels are high, they help maintain steady energy levels. When compared to foods such as chocolate whose sugars are processed quickly by the body, beetroot, which is also low in calories, makes its energy boost last a great deal longer.
4. Beetroot is high in vitamins and minerals
Because they are high in vitamin B and iron, beetroot is especially beneficial to those women who are pregnant. Vitamin B and iron are necessary for the growth of new cells as well as replenishing the iron levels that often dip at this time of life. In addition, beetroot is high in the following vitamins and minerals: fiber, phosphorus, potassium, folic acid, beta-carotene, vitamin A, magnesium, vitamin C and betacyanin.
5. Beetroot helps cleanse the body
Beetroot works to cleanse and clarify the liver. It can also purify the blood and has been shown to help prevent some forms of cancer. Eating beetroot can also indicate whether a person has low amounts of stomach acid. This is shown if their urine turns pink.
Adding beetroot to the diet is easy. Many people simply add beetroot that is mashed and cooked to their smoothies. Another way to prepare it is by thinly slicing it before drizzling with olive oil and broiling it.
Sources for this article include:
http://www.bbcgoodfood.com
http://www.herbwisdom.com
http://www.whfoods.com
http://science.naturalnews.com
Suzanne
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Re: Fruit and Vegetables for Health
[Re: Suzanne]
#164484
04/21/14 05:51 PM
04/21/14 05:51 PM
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Seven Daily Portions of Fruits and Vegetables Lower All-cause Risk of Death More Than 40 percent
by John Phillip
(NaturalNews) Nutrition scientists have been promoting the effects of a diet filled with fruits and vegetables in their natural form for the better part of the last two decades, touting the plethora of protective flavonoids and fiber provided by these natural wonders. Most people would be impressed by the latest research showing that eating just seven daily portions of fruits and vegetables is enough to slash the risk of all-cause mortality by more than 40 percent as compared to those eating one serving a day. While this is an impressive figure, it would be interesting to determine the protective effect of eating 10 to 12 daily portions as recommended by many alternative nutritional practitioners.
A research team from the University College London, reviewing the eating habits of 65,226 people representative of the English population between 2001 and 2013, found that the more fruit and vegetables people ate, the less likely they were to die at any age. Publishing the results of their work in the Journal of Epidemiology & Community Health, the team determined that eating seven or more portions reduces the specific risks of death from cancer and heart disease by 25 percent and 31 percent respectively. Interestingly, the research also showed that vegetables have significantly higher health benefits than fruits.
Fruits and vegetables in their natural form dramatically increase natural lifespan in humans
To conduct their study, the team analyzed lifestyle data from annual national health surveys for England between 2001 and 2008. The data of more than 65,000 randomly selected people aged 35 and over were evaluated for the study. During the study period, respondents reported eating an average of just under four portions of fruit and vegetables the previous day. Over the course of the study, 4,399 of the tracked people (6.7 percent of the sample) died.
Vegetables offered more protective benefits than fruit. Eating two to three portions of vegetables a day was linked with a 19 percent lower risk of death, while an equivalent intake of fruit only provided a 10 percent lower risk of death. Lead study author Dr. Oyinlola Oyebode commented, "We all know that eating fruit and vegetables is healthy, but the size of the effect is staggering. The clear message here is that the more fruit and vegetables you eat, the less likely you are to die at any age. Vegetables have a larger effect than fruit, but fruit still makes a real difference."
As an aside, this research demonstrated not only that there was no health benefit to consuming fruit juices or canned fruits but also that these processed products actually led to an alarming 17 percent increase in overall mortality, likely due to the excessive amounts of added sugars not bound to fiber as nature intended. Dr. Oyebode concluded, "Our study shows that people following Australia's 'Go for 2 + 5' advice will reap huge health benefits. However, people shouldn't feel daunted by a big target like seven. Whatever your starting point, it is always worth eating more fruit and vegetables. In our study even those eating one to three portions had a significantly lower risk than those eating less than one." This study confirms previously documented evidence that a natural food diet, in addition to limiting sugar and fried foods, can significantly increase normal lifespan in humans.
Sources for this article include:
http://jech.bmj.com
http://www.medicalnewstoday.com
http://www.sciencedaily.com
http://science.naturalnews.com
Suzanne
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Re: Fruit and Vegetables for Health
[Re: Suzanne]
#164599
04/27/14 10:52 PM
04/27/14 10:52 PM
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Diets High In Fruits and Veggies Cut Mortality Risk By Almost Half
by Julie Wilson
(NaturalNews) A new study published in the Journal of Epidemiology & Community Health confirms what many of us have suspected, that eating loads of FRESH (and preferably organic) fruits and vegetables daily significantly lowers your risk of death at any age.
According to the study, the more servings of fresh fruit and vegetables you consume, the less likely you are to have death knocking at your door.
By analyzing the eating habits of more than 65,000 people residing in England between 2001 and 2013, researchers found that those who ate seven or more portions of fruits and vegetables per day experienced a 42 percent decrease in the risk of death, compared to those who only ate less than one portion per day.
"The risk of death was reduced by 36 percent with five to seven portions, 29 percent with three to five portions, and 14 percent with one to three portions," reported HealthDay News.
Interestingly, vegetables are slightly healthier than fruits.
Consuming multiple portions a day decreases your overall death risk by 16 percent, "compared with 13 percent per portion of salad and 4 percent per portion of fresh fruit."
However, researchers warn that the study only associated a decreased risk in death to eating "fresh produce."
The findings did suggest that eating seven or more portions of fruits and vegetables a day reduced the risk of heart disease by a staggering 31 percent, and the risk of death from cancer by a whopping 25 percent.
These are obviously very encouraging numbers, and a form of treatment that should not be dismissed.
"We all know that eating fruit and vegetables is healthy, but the size of the effect is staggering," said the study's author, Oyinlola Oyebode, with the department of epidemiology and public health at the University of London.
Oyebode also commented in the university's press release:
"Vegetables have a larger effect than fruit, but fruit still makes a real difference. If you're happy to snack on carrots or other vegetables, then that is a great choice but if you fancy something sweeter, a banana or any fruit will also do you good."
Also important to note is that the study found no significant health benefit associated with fruit juice. Fruit juice often contains loads of additional processed sugar and sugary syrups, rather than natural fruit flavors.
Of course, consuming organic, rather than conventional, fruits and vegetables will provide you with the necessary vitamins and minerals, but without the pesticides.
Additionally, fruits and veggies also supply your body with much needed fiber, a resource that helps you feel full and maintains your digestive system.
Keeping your gut healthy is key, especially as more and more Americans are being diagnosed with mental health problems, including anxiety and depression.
While some experts argue that anxiety begins within the mind and subsequently displays symptoms in the digestive track, others believe that it's the other way around, with digestive problems causing emotional anxiety.
ABC News reported that "scientists think there may be a link between what's in your gut and what's in your head, suggesting that bacteria may play a role in disorders such as anxiety, schizophrenia and autism."
Dr. James Greenbalt, a Boston-area psychiatrist, strongly recognizes the power of healthy gut bacteria and the mental health complications that can occur when bacterial levels become unbalanced.
"The gut bacteria talk to the brain in multiple ways through either the immune system or the enteric nervous system," said Jane Foster, associate professor of neuroscience and behavioral science and part of the McMaster University and Brain-Body Institute.
Overall, the more you incorporate fresh, whole foods into your diet, the less likely you are to suffer from both physical and mental health problems.
Additional sources:
http://www.foxnews.com
http://www.hsph.harvard.edu
http://abcnews.go.com
http://www.philly.com
http://science.naturalnews.com
Suzanne
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Re: Fruit and Vegetables for Health
[Re: Suzanne]
#164649
05/01/14 09:57 PM
05/01/14 09:57 PM
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80 Percent of Non-organic U.S. Apples Contain Harmful Chemical That Is Banned In Europe
by Raw Michelle
(NaturalNews) It's no secret that non-organic apples contain pesticides, but new information demonstrates that upwards of 80 percent of them may also contain diphenylamine (DPA), a chemical banned in Europe. DPA, which is regulated as a pesticide, is said to keep produce from turning dark colors while in storage. Although banned overseas, such apples are still found in the United States. In fact, the most common pesticide on conventionally grown U.S. apples is DPA.
In 2012, the European Food Safety Authority, which is responsible for assessing pesticide risk, determined that manufacturers were unable to prove that DPA did not pose human health risks. Furthermore, carcinogens called "nitrosamines" were discovered on DPA-treated fruits. For these reasons, use of DPA on European apples and pears was banned in June of 2012.
Apples top "Dirty Dozen" produce list due to high pesticide load
But, the apples are still rearing their ugly heads in the United States, where USDA tests on raw apples revealed that more than 80 percent of them were treated with DPA. Raw apples and apple products such as applesauce and apple juices have also been shown to contain DPA residue.
It's no wonder, then, that the Environmental Working Group (EWG) has named the apple as a top food to be wary of in their "2014 Shopper's Guide to Pesticides in Produce." It takes the number one spot in their list of the "Dirty Dozen" conventionally grown foods for highest pesticide load, in a rundown that also includes strawberries, spinach and cherry tomatoes.
EWG senior scientist Sonya Lunder said, "While it is not yet clear that DPA is risky to public health, European Commission officials asked questions that the chemicals' makers could not answer. The EC officials banned outright any further use of DPA on the apples cultivated in the European Union until they are confident it is safe. Europe's action should cause American policymakers to take a new look at this chemical."
Ways to avoid health risks from produce, even if it's organic
It's estimated that Americans consume approximately 10 pounds of raw, non-organic apples per person on a yearly basis. To avoid health risks, it's always best to eat organic foods and remain mindful of news like this that sheds light on produce updates.
It's also advised to properly clean produce, even organic produce, due to germs that find their way to foods during the shipping and handling process. Produce has areas that can harbor bacteria, like the indentation on the tops of apples or the deep grooves that often run down the length of a carrot, making them ideal spots for dust, cobwebs and germs from unsanitary hands to settle (such as from numerous other consumers who have touched the item beforehand).
Sources for this article include:
http://www.organicauthority.com
http://www.mnn.com
http://rawandnaturalhealth.com
http://www.ewg.org
http://science.naturalnews.com
Suzanne
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Re: Fruit and Vegetables for Health
[Re: Suzanne]
#164676
05/02/14 10:02 PM
05/02/14 10:02 PM
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SDA
Active Member 2014
Retired Pastor
3000+ Member
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Joined: Jul 2006
Posts: 3,014
Iceland
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Apples here in Iceland are only grown in private gardens. I still avoid apples grown commercially in Europe, and get organically grown apples from South America. They also taste much better.
"Here is a last piece of advice. If you believe in goodness and if you value the approval of God, fix your minds on the things which are holy and right and pure and beautiful and good. Model your conduct on what you have learned from me, on what I have told you and shown you, and you will find the God of peace will be with you."
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Re: Fruit and Vegetables for Health
[Re: Johann]
#164680
05/02/14 10:58 PM
05/02/14 10:58 PM
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The Surprising Health Benefits Of Potatoes
by Michael Ravensthorpe
(NaturalNews) Regular white potatoes are one of the most controversial vegetables from a health perspective. Like many nightshade vegetables such as tomatoes, eggplants and peppers, potatoes are often associated with adverse reactions and can be difficult to find in high-quality form. That they're the main ingredient in countless junk food products, such as French fries, doesn't exactly bolster their public reputation either.
In reality, however, organic potatoes grown in good soil and prepared properly (i.e. boiled or baked, not microwaved or fried) contain a surprising number of health benefits. The fact that certain populations throughout history, notably the rural populations of Ireland in the 19th century, could almost single-handedly survive on them is a testament to this fact. This article takes a closer look at those benefits.
Rich in disease-fighting vitamin C
Potatoes are an excellent source of vitamin C. In fact, the Spanish explorers who brought them to Europe from South America in the early 16th century kept potatoes aboard their vessels to prevent scurvy. A large boiled potato contains approximately 37 percent of our recommended daily intake (RDI) of vitamin C, while a large baked potato contains 48 percent of our RDI. Vitamin C is, of course, an essential antioxidant with anti-aging and disease-fighting properties. Long-term consumption of vitamin C-rich foods has been shown to prevent cancer, improve skin and hair quality, and tackle most known viruses.
High concentrations of phytochemicals
Most people tend to associate phytochemicals with colorful or leafy green vegetables, and potatoes, being a rather bland shade of yellow, really don't look like they could contain much of them. According to the American plant geneticist Roy Navarre, however, nothing could be further from the truth. After scrutinizing over 100 types of commercially-available potato, his team managed to discover over 60 different kinds of health-boosting phytochemicals and vitamins within them including chlorogenic acid, numerous phenolics (such as flavonoids) and kukoamines. Kukoamines were a particularly shocking find since these natural chemicals, which are known to reduce blood pressure, were believed to be unique to the Chinese superfruit, goji berries.
Great natural sources of iodine
Baked potatoes are the best land-based sources of iodine. In fact, just one medium-sized baked potato consumed with skin (which is where most of the iodine is concentrated) contains 40 percent of our RDI of this essential trace mineral. Iodine is most commonly found in sea-based foods (such as seaweed and fish) and is responsible for regulating the thyroid gland, which in turn regulates the metabolism. Sadly, iodine deficiencies are rampant in today's society due to the mineral-depleting effects of ongoing soil erosion, making easily-available sources of it, like potatoes, something to treasure.
Dense in nutrients
Potatoes also supply us with high amounts of vitamin B6 (an important cell builder), potassium (helps to regulate water balance), soluble and insoluble fiber (flushes toxins from the colon and promotes regularity) and the essential macromineral magnesium, which is one of the most commonly-reported mineral deficiencies in the United States. Magnesium is known as the "relaxation" mineral because a deficiency in it invokes stress-related symptoms such as anxiety, insomnia, restless leg syndrome and irritability.
Note: Despite their benefits, potatoes are still starchy carbohydrates and have a high glycemic index load for a vegetable. For those worried about blood sugar spikes but still want to eat potatoes, adding some high-quality oil or butter to the meal can help mitigate this. The fats in these foods prevent the potatoes from being metabolized too quickly. In fact, potatoes with extra virgin olive oil is a staple meal in several Mediterranean countries, and one is unlikely to find a healthier people.
Sources for this article include:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=48
http://www.ars.usda.gov/is/AR/archive/sep07/potato0907.htm
http://www.nutraingredients.com
http://nutritiondata.self.com
http://nutritiondata.self.com
http://science.naturalnews.com/Potatoes.html
Suzanne
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Re: Fruit and Vegetables for Health
[Re: Suzanne]
#164944
05/12/14 11:45 PM
05/12/14 11:45 PM
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OP
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Active Member 2016
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Posts: 1,275
Calif. USA
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How Bananas Are Better Than Pills For Treating Depression, Constipation and More
by Ethan A. Huff, staff writer
(NaturalNews) They're often the fruit of choice for athletes looking to boost their electrolyte levels and get a quick energy boost, but bananas are a whole lot more than just a sweet treat or a pleasant addition to a morning smoothie. Rich in vitamins, minerals and other beneficial compounds, bananas can also serve as a natural remedy for treating depression, promoting regularity, boosting brain power and calming the nerves, among other important functions within the body.
A closer look at the scientific literature on bananas reveals a host of little-known benefits associated with eating the fruit. Everything from regulating blood pressure and healing a damaged gut to relieving the symptoms of arthritis and even battling drug addiction have been attributed to this simple fruit, easily labeling it as one of the most amazing, widely available and inexpensive superfruits known to man.
Eating bananas can help relieve depression and improve one's mood
As bananas contain tryptophan, the same compound in turkey meat that promotes a calm, relaxed mood, bananas are also said to aid in relieving the symptoms of depression. Combined with the benefits of B vitamins, the conversion of tryptophan into serotonin, the so-called "happy hormone," helps improve mood and overall feelings of well-being.
"Keeping your B vitamin intake up could ward off depression as you age," explains Emily Main in a Rodale News article. "[W]hen you combine food sources of B vitamins with the added boost of supplements, the positive effects on depression are more pronounced."
The fiber in bananas helps promote regularity
Like many other whole fruits and vegetables, bananas are an excellent source of soluble fiber. Fiber is necessary for maintaining regularity. Remembering to incorporate bananas into your regular diet can help you avoid constipation and other intestine- and bowel-related conditions.
"Bananas help restore normal bowel function, especially if you have diarrhea," explains one report. "This fruit also has lots of fiber to aid digestion."
Boost your brainpower with bananas
In addition to B vitamins, bananas also contain high levels of potassium, an electrolyte mineral used by the heart, kidneys and other body organs for normal function. Brain neurons rely on high levels of potassium, a lack of which can lead to "brain fog" and other cognitive problems.
"A 2013 study published in the Journal of Neuroscience Letters researched potassium supplementation and levels of free radicals in the brain," reads a SFGate report on potassium and memory.
"After 20 days of supplementation with potassium, the levels of harmful free radicals decreased significantly, reducing the amount of oxidative damage that occurred in the test subjects. Because oxidative damage leads to decreased brain function, potassium counteracts this effect and prevents brain damage."
B vitamins in bananas help calm the nervous system
Of the eight known B vitamins, bananas are an excellent source of five of them -- thiamin (B1), riboflavin (B2), niacin (B3), pyridoxine (B6) and folate (B9). The basic food source of the nervous system, these B vitamins aid the body in digesting and using other nutrients, as well as supporting a healthy heart, muscles and nerves.
B vitamins "help produce and maintain new cells and are an essential part of many biochemical reactions in your body," explains a report on bananas written by Joanne Marie for SFGate. "Bananas contain useful amounts of these B vitamins, ranging from 785 micrograms of niacin to 24 micrograms of folate in one medium banana."
Sources for this article include:
http://www.undergroundhealth.com
http://www.healingfoodreference.com/banana.h...
http://healthyeating.sfgate.com
http://www.rodalenews.com/depression-and-die...
http://healthyeating.sfgate.com/potassium-me...
http://www.health.com/health/gallery/0,,2055...
http://healthyeating.sfgate.com/many-differe
Suzanne
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Re: Fruit and Vegetables for Health
[Re: Suzanne]
#165219
05/20/14 10:36 PM
05/20/14 10:36 PM
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OP
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Honeydew Melons Play Role In Boosting Brain Health, Regulating Blood Pressure And More
by Raw Michelle
(NaturalNews) Honeydew melon is more than a mildly sweet, refreshing melon typically enjoyed during the warmer months; it's also a highly nutritious food that can help maintain a healthy weight, fight colds, keep blood pressure in check and keep nervous system health functioning well.
Here's a closer look at the top health benefits of honeydew melon. As always, it's wise to choose organic foods as they're free of harmful pesticides that fill the body with toxins.
Health benefits of honeydew melon
1) Weight control. Honeydew melons have only 60 calories for every 1/2 cup making it a low-calorie option that also satisfies the craving for something sweet. Furthermore, they have a high water content that not only helps with hydration, but provides a feeling of fullness to stave off the urge to eat foods that may be unhealthy.
2) Fights colds. These tasty melons provide approximately half of daily vitamin C needs in just one cup. Since vitamin C plays a role in keeping the immune system strong, honeydew can help fight infection and ward off illnesses.
3) Regulates blood pressure. Nutrition experts at the University of Texas Southwestern (UTS) Medical Center at Dallas advise eating melons like honeydew, citing their high potassium levels as a way to reduce salt retention and therefore, better control blood pressure. It's also thought that the ratio of water to potassium on honeydew can help lower blood pressure may also help prevent an increase in blood pressure.
4) Healthy nervous system. Honeydew contains B vitamins thiamin and niacin which are known to not only increase energy levels, but to remove toxins from the body and in turn, boost nervous system health. The vitamins have been known to help boost brain health and prevent detrimental changes to it such as the onset of Alzheimer's.
Honeydew may be eaten fresh, directly scooped from the melon itself as a snack, or can be added to a variety of dishes including fruit or green salads.
Sources for this article include:
http://www.fitnessrepublic.com
http://www.qualityhealth.com
Suzanne
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Re: Fruit and Vegetables for Health
[Re: Suzanne]
#165261
05/21/14 04:40 PM
05/21/14 04:40 PM
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OP
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Eating Fruits and Vegetables Early In Life Lowers Heart Disease Risk By 40 Percent As We Age
by John Phillip
(NaturalNews) It is common knowledge that eating vegetables and fruits is part of a sensible diet, and yet millions of otherwise health-conscious people ignore this advice and continue to nosh on a variety of processed junk foods placing them at considerable risk to succumb to the leading killer of men and women in the US and western societies. Mortality statistics clearly show that more than half of all deaths each year are due to cardiovascular disease, a largely preventable illness that can squelch life in an instant or dramatically lower quality of life as the heart is strained to supply oxygen and nutrients throughout the body.
Researchers from the Minneapolis Heart Institute have presented the results of their research to the American College of Cardiology's 63rd Annual Scientific Session that demonstrates how women who were eating a diet high in fresh fruits and vegetables as young adults were much less likely to have plaque build-up in their arteries 20 years later compared with those who consumed lower amounts of these foods. Prior studies have provided incidental evidence about the importance of eating a diet packed with fresh produce in its natural form, but this research provided documented proof by utilizing Coronary Artery Calcium (CAC) scans that show the percentage of arterial blockage in the heart by measuring vascular calcification.
Micronutrients found in fresh fruits and vegetables lower inflammation and plaque buildup to slash cardiovascular risk factors
Lead study researcher Dr. Michael Miedema commented "It's an important question because lifestyle behaviors, such as a heart healthy diet, are the foundation of cardiovascular prevention and we need to know what dietary components are most important." The study included 2,508 participants from the ongoing government-sponsored Coronary Artery Risk Development in Young Adults (CARDIA) that analyzed diet over a 20-year period utilizing dietary food questionnaires. Research began in the mid-1980s with a group of men and women 18-30 years of age and has collected extensive data on medical, socioeconomic, psychosocial and behavioral characteristics.
The scientists found that women who reported consuming the most fruits and vegetables (eight to nine servings a day for a 2,000-calorie diet) in their 20s were 40 percent less likely to have calcified plaque in their arteries in their 40s compared with those who ate the least amount (three to four servings a day) during the same time period. In their analysis, researchers controlled for smoking, exercise, consumption of red meat, sugar-sweetened beverages and other dietary and cardiovascular risk factors that correlate with atherosclerosis.
Dr. Miedema concluded "These findings confirm the concept that plaque development is a lifelong process, and that process can be slowed down with a healthy diet at a young age... this is often when dietary habits are established, so there is value in knowing how the choices we make in early life have lifelong benefits." The researchers noted that fruits and vegetables are packed with vitamins, minerals, fiber, antioxidants and other things that are known to promote good health. The study underscores the importance of including 2.5 cups of vegetables and 2 cups of fresh fruits each day (8 to 10 servings) to slash cardiovascular risk by nearly half.
Sources for this article include:
http://www.medicalnewstoday.com/releases/274788.php
http://www.sciencedaily.com/releases/2014/03/140328085534.htm
www.cardiosmart.org
Suzanne
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Re: Fruit and Vegetables for Health
[Re: Suzanne]
#165812
06/08/14 09:49 PM
06/08/14 09:49 PM
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Win The Battle Of The Bulge, Dodge Cancer And Subdue Inflammation With Raspberries
by Carolanne Wright
(NaturalNews) Raspberries are much more than just a delicious taste of summer, the fruit also packs a powerful nutritional punch that can fend-off disease while keeping the body fit and strong. Teeming with a variety of important nutrients - and sporting a low glycemic index rating - raspberries are an almost perfect food that should be enjoyed readily and often.
Outstanding health benefits
Truth be told, most people don't need much encouragement to dive into a bowl of fresh, organic raspberries. And yet, the advantages of the fruit extend far beyond a flavorful treat. Raspberries are a rich source of anthocyanins, flavonols (such as quercetin and kaempferol), flavanols, hydroxybenzoic acids (including ellagic acid) and resveratrol, to name just a few. A majority of these phytonutrients not only protect cellular health, but also regulate enzymes that trigger inflammation, thereby reducing the risk of chronic ailments like obesity, type 2 diabetes and cardiovascular disease. Of special consideration is ellagic acid, a compound that displays remarkable anti-inflammatory properties. Moreover, the George Mateijan Foundation notes:
"[The] anti-cancer benefits of raspberries have long been attributed to their antioxidant and anti-inflammatory phytonutrients. In animal studies involving breast, cervical, colon, esophageal, and prostate cancers, raspberry phytonutrients have been shown to play an important role in lowering oxidative stress, reducing inflammation, and thereby altering the development or reproduction of cancer cells. But new research in this area has shown that the anti-cancer benefits of raspberries may extend beyond their basic antioxidant and anti-inflammatory aspects. Phytonutrients in raspberries may also be able to change the signals that are sent to potential or existing cancer cells. In the case of existing cancer cells, phytonutrients like ellagitannins in raspberries may be able to decrease cancer cell numbers by sending signals that encourage the cancer cells to being a cycle of programmed cell death (apoptosis)."
Not all raspberries are created equal
Interestingly, a study published in the Journal of Food Composition and Analysis found that certain types of Rubus raspberries demonstrated "strikingly different phytochemistry and biological activities." The team discovered that extracts of Rubus jamaicensis "exhibited the greatest potential to inhibit cancer cell growth, inhibiting colon, breast, lung, and gastric human tumor cells by 50, 24, 54 and 37 percent, respectively." And while all raspberries provide exceptional amounts of phytonutrients, Rubus jamaicensis is the champion among related species for imparting the strongest protection against cancer.
Additionally, a natural phenolic compound in red raspberry shows potential in reducing the incidence of obesity. Scientists of the Nutrition & Functional Food Research Team in Seoul, Korea fed raspberry ketone (RK) to male mice, which subsequently prevented weight gain from a high fat diet. The success of raspberry ketone is due to the increased secretion of adiponectin -- a hormone that helps to block fatty deposits. The team believes "RK holds great promise as an herbal medicine since its biological activities alter the lipid metabolism."
Berry ripeness is an important factor as well. According to research in the Journal of Agricultural and Food Chemistry, red raspberries had the highest oxygen radical absorbance capacity (ORAC) value when fully ripe, and total anthocyanin levels of all raspberry varieties increased in direct relation to advanced stages of maturity.
Sources for this article include:
http://science.naturalnews.com/pubmed/20425690.html
http://www.sciencedirect.com/science/article/pii/S0889157509002622
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=39
http://www.sciencedirect.com/science/article/pii/S0308814609002787
http://www.raysahelian.com/adiponectin.html
http://pubs.acs.org/doi/abs/10.1021/jf9908345
Suzanne
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