Neal Barnard, M.D.
See book keywords and concepts |  Perhaps this is the reason that nature provides us vitamin C in the form of leaves and fruits rather than as highly concentrated tablets and why these same foods provide a form of iron whose absorption is more easily regulated.
Iron overload is also encouraged by iron pots and pans. Wine, especially red wine, is also loaded with iron, which may explain why the symptoms of iron excess were first discovered in France. To make matters worse, the alcohol in wine—or in any other alcoholic beverage, for that matter—causes the body to absorb even more iron from the digestive tract. | | When the body is low in iron, it absorbs more from foods, and the vitamin C in vegetables and fruits encourages iron absorption. The body can guard against iton overload by reducing its absorption from these sources when it has had enough.
So how would we ever get too much? Well, the culprit is a different form of iron, called heme iron, which is found in red meats, poultry, and fish and defies the body's attempts to regulate its absorption. Even when there is plenty of iton in the body, heme iron barges right through the intestinal wall into the bloodstream like an uninvited guest. | | My recommendation is to assure that your diet includes vegetables, fruits, grains, and legumes in quantity and in a reasonable variety. Supplements, then, should be reserved for those few situations in which we miss the normal sources of vitamins. For example, those who spend all day in an office or a factory rarely have sunlight touching their skin, which is how vitamin D is normally made. They need a dietary source of vitamin D. Likewise, healthful sources of vitamin B12 are uncommon and supplements, as described on pages 231 to 232, are helpful. | | A diet rich in vegetables, fruits, legumes, and grains, on the other hand, provides a balance of antioxidant vitamins in exactly the form the body is designed to accept.
Some people argue for supplements, however. Part of their case rests on the fact that most people do not eat the foods their bodies are designed for. Those who center their diets on meat and dairy products are likely to miss out on a broad range of antioxidants. And the continual cultivation of the soil has depleted minerals like selenium. |
Earth RightH. Patricia Hynes
See book keywords and concepts | | Further, the estimates of what adults eat were based on food patterns in the late 1960s, which have substantially changed; people eat more fresh fruits and vegetables now than they did two decades ago. The NRDC calculates that children's consumption of cranberries is underestimated fourteenfold; grapes, sixfold; apples and oranges, fivefold; apricots, fourfold; strawberries, threefold; carrots and broccoli, twofold. |
Neal Barnard, M.D.
See book keywords and concepts | | If you thought that vegetables and fruits have to be chemically treated to look right, it is time to take another look. Health food markets are bigger than ever and have an impressive and ever-growing organic selection in fresh, frozen, and canned varieties. Many larger grocery stores are also starting to respond to the demand. An increasing number of states as well as retail stores have specific criteria that producers must meet in order to label their products as organic.
Metals
In the last chapter, we looked at iron's ability to promote free radical damage and how to reduce your risk. |
Earth RightH. Patricia Hynes
See book keywords and concepts | | For example, one-third of fruits and vegetables grown nationally are treated with a group of fungicides known as the EBDCs (ethylene bisdithiocarbamates), which the FDA has classified as a potentially high hazard. Yet EBDCs cannot be detected with the FDA's routine analysis, and only rarely is a special scan capable of detecting EBDCs used. Thus a limited overall sampling program is further limited by the number and types of analysis done routinely by the FDA. |
Leonard G. Horowitz, D.M.D., M.A., M.P.H.
See book keywords and concepts |  Trees bearing fruits will line their banks. And their leaves will bring forth "the healing of the nations. |
Rudolph M. Ballentine, M.D.
See book keywords and concepts |  But if it reaches high enough concentrations, especially when potassium levels are low (as is the case when there are few fruits and vegetables in the diet, or when they have been packaged with salt), sodium can begin to invade the cell and replace the potassium. This undermines normal functions such as the conduction of nerve impulses. Metabolism shifts toward more primitive patterns in the presence of excess salt, those typical of the malignant cell being favored, for example. |
the Editors of FC&A Medical Publishing
See book keywords and concepts |  A diet rich in fruits, vegetables, whole grains, and low-fat dairy products should give you plenty of these minerals. Also, if you are salt sensitive, cut back on salt — or sodium — which could raise your blood pressure.
Vitamin C, vitamin E, and beta carotene are antioxidants. Peppers, oranges, strawberries, cantaloupe, and broccoli give you vitamin C, while carrots, sweet potatoes, spinach, mangoes, and collard greens are full of beta carotene. Sources of vitamin E include wheat germ, nuts, seeds, and vegetable oils. | | Only a diet with lots of fruits, vegetables, and grains supplies the other nutrients that keep you healthy.
Make digestion easier. Your body can digest and use animal protein more easily than plant protein. But be sure to avoid excess fat by choosing lean meats and low-fat dairy products. Legumes are next easiest to digest, followed by grains and other plant sources.
Cooking protein foods with moist rather than dry heat, perhaps boiled in a stew rather than fried, or soaking meat in a marinade using wine, lemon juice, or vinegar makes it easier to digest.
Set healthy limits. | | If you have room for dessert, choose fruits like plums or strawberries.
Impotence. You probably never imagined that navy beans, brussels spouts, and zucchini squash could improve your love life. But these fiber-filled vegetables help maintain strong blood flow to the penis by lowering your cholesterol and keeping your blood vessels unclogged. The beans, in addition, contain L-arginine, a protein that also helps improve potency.
Cancer. Burkitt believed a high-fiber diet defends against colon and rectal cancers in two ways. |
Ralph Golan, M.D.
See book keywords and concepts |  Vegetarians tend not to develop high blood pressure, probably because of the generous amounts of potassium inherent in their diets—whole grains, legumes, fresh vegetables and fruits, sea vegetables like kelp and dulse, and unsalted seeds and nuts. And even with sodium restriction, many hypertensive individuals fail to normalize their blood pressure. This seems to indicate that sodium is not solely responsible for the condition.
Other evidence indicates that deficiencies in magnesium and calcium also contribute to hypertension. |
Neal Barnard, M.D.
See book keywords and concepts | | So some of the benefits attributable to vitamin C, for example, may be due to other parts of vegetables and fruits, such as their other antioxidants, their low fat content, their lack of cholesterol, and so on. Antioxidant tablets are crude formulations compared to the natural sources of these nutrients.
Moreover, concentrated doses of one antioxidant can interfere with others.31 Beta-carotene supplements can reduce the amount of vitamin E in the blood by as much as 40 percent. |
Earl Mindell, R.Ph., Ph.D.
See book keywords and concepts |  Facts
Rutin is one of several bioflavonoids i liar provide color and taste to fruits and vegetables and do much, much more. Bioflavonoids are meant to work together, and not surprisingly, rutin supplements often include other bioflavonoids such as quercetin and hesperidin. Bioflavonoids in general, and rutin in particular, can strengthen capillaries, the tiniest blood vessels. Rutin is essential for the proper absorption and use of vitamin C and assists vitamin C in maintaining collagen, the tissue beneath the skin that supports the epidermis, the outer layer of cells. |
Lita Lee, Lisa Turner and Burton Goldberg
See book keywords and concepts |  Excess estrogen and other thyroid toxins, along with faulty diet (inadequate protein, salt, and fruits) can inhibit this conversion. When thyroid function is low and/or when cholesterol is low, these hormones cannot be produced in adequate amounts. That is why low thyroid function (hypothyroidism) has so many varied and broad-spectrum symptoms.
It is easy to recognize severely low thyroid function in children who have edema with its characteristic appearance—round face, double chin, and fat, round belly plus abnormally bent knees and elbows. |
Isadore Rosenfeld, M.D.
See book keywords and concepts |  So emphasize fruits, vegetables, and whole grains, drink low- or even nonfat rather than whole milk, and stay away from hamburgers, ice cream, butter, cheese, luncheon meats, and any food in which you can see the fat. Treat yourself to a low-fat vegetarian meal as often as you enjoy it.
Suppose your BMI is 30 and your WHR is 0.9—both too high. You're worried because your cholesterol is elevated, or you have diabetes, or your blood pressure is up. You want to lose the extra weight to reduce your risk of cardiovascular disease. Good for you! There are several ways to do it. | | So the position of the medical profession notwithstanding, I continue to recommend to everyone, including acne-plagued teenagers, that they reduce their intake of fat, salt, and sugar and focus on the fruits, vegetables, and fiber prescribed by dermatologists of yesteryear. Over the long term, that kind of diet will reduce their vulnerability to clogged arteries, mutated genes, cancer, diverticulosis, diabetes, dental caries, and all the other modern killer diseases—and may even leave their skin looking better too. | | On such a very-low-salt diet, you will have to depend largely on fruits and vegetables (except for celery), most of which have only negligible amounts of salt.
Cirrhosis also causes the veins in the gullet to become engorged, very much like varicose veins in the legs. When these rupture, as they sometimes do, the individual may hemorrhage to death. Persons with these "esophageal varices" should therefore be restricted to a soft diet—custards, purees, and liquids—and avoid hard, crusty foods that can tear open the distended veins. | | Teenagers were encouraged to eat lots of vegetables, cereals, and fruits and to avoid sweets, fried and fatty foods, nuts, chocolate, cola drinks, and dairy products. But most physicians have abandoned the dietary approach to acne. Still, some of my patients insist that what they eat does affect their skin, and that certain foods such as chocolate or other sweets, milk and milk products, cola drinks, fatty foods, nuts, and peanut butter predictably worsen their acne. | | So do eat fruits, which are naturally high in simple sugar that reaches the liver quickly. The best sources for a quick energy fix are lemonade, graham crackers, a cup of frozen yogurt, or some apple juice. The last time I watched the New York Marathon, I saw several runners breaking off small pieces of "power bars" and eating them as they ran. Always read the label on these bars because some of them contain considerable amounts of fat, which, as I explain below, is not something you want to consume while working out. |
Earth RightH. Patricia Hynes
See book keywords and concepts | | They consume proportionately more fruit and vegetables, thus more pesticides, than do adults. fruits, which make up a large proportion of a small child's diet, are the foods most likely to be contaminated by pesticide residues. Relative to body weight, the average preschool child
I 1-5 year-olds I I Women 22-30
(mgs. times 103/kgs body weight)
Meat Vegetables Fruit
Grain
Dairy
Figure 1. |
Earl Mindell, R.Ph., Ph.D.
See book keywords and concepts | | Eating a diet rich in fruits and vegetables, and steering clear of processed foods, can also help reduce homocysteine levels. On the other hand, smoking, eating high amounts of saturated fat, and taking birth control pills will increase them.
As we age, methylation in the body declines, which means that homocysteine levels are allowed to rise. Not so coincidentally, there is also an increased risk of developing heart disease, cancer, and other health problems associated with elevated homocysteine levels. |
Rudolph M. Ballentine, M.D.
See book keywords and concepts | | As a holistic clinician, I regard The Diagnosis as the major obstacle to enjoying the fruits of radical healing. It's a wall. If you can scale it, a new world opens up. If you remain boggled by it, you will be severely limited in what you can do. I don't mean that conventional diagnosis is worthless. There are times when caution is called for, and situations—like that of Dr. G. and his asthma patient in the last section—in which appropriate holistic care has not yet been developed or is not readily available. You should not ignore diagnostic information, but you should scrutinize it carefully. |
Earl Mindell, R.Ph., Ph.D.
See book keywords and concepts | | The Right Amount
I take a combination supplement of 52 vegetables and fruits that is a wonderful pick-me-up between meals and ensures that I get enough of these valuable phytochemicals. Look for a supplement that contains broccoli isolates or extracts.
Personal Advice
Usually I advise people to steer clear of the salt shaker; however, I'll make this one exception. If you find the taste of broccoli to be too bitter for your liking, try flavoring it with some salt. Some people find that the salty flavor neutralizes the bitter cruciferous flavor. | | Try to eat as many carotenoid-rich foods as possible,
I Ht MOT HUNDRED such as dark green leafy vegetables, and red and orange fruits. To cover all your bases, however, I recommend taking a broad-spectrum antioxidant with alpha and beta carotenoids, plus two other Hot 100 supplements, lycopene and lutein. (Lycopene has been associated with a reduced risk of prostate cancer; lutein may help protect against macular degeneration.)
Facts
Better sex and a stronger hodv. Tint's I lie promise of I. | | Even though I try to eat fresh, organic produce, I am aware that modern farming practices have depleted the soil of nutrients, which in turn, can strip fruits and vegetables of their valuable vitamins and minerals. The storage and shipping of food can also sap it of its nutrients. I take supplements to ensure that I am getting all of the micronutrients I need to maintain optimal health, and I advise others to do the same. | | Carotenoids are substances in fruits and vegetables that are natural coloring agents. Recently, researchers have discovered that carotenoids are much more than mere decoration—they have powerful antioxidant and anticancer properties. Although plants need sunlight to thrive and grow, constant exposure to the ultraviolet (UV) rays emitted by the sun can trigger the formation of dangerous free radicals, which can cause genetic damage. In order to survive, plants need a mechanism to protect themselves from these potentially troublesome UVrays. |
Earth RightH. Patricia Hynes
See book keywords and concepts | | Taking Action
Pesticide residues cannot be seen, smelled, or tasted in your fruits and vegetables, your meat, fish, and dairy products any more than most contaminants can in your drinking water. You can take immediate steps with food, however, to begin to ensure that pesticide residues are minimized in what you are serving and eating. First, take a look at our national food supply.
The Natural Resources Defense Council analyzed data from the FDA and California Department of Agriculture pesticide monitoring program, between 1982 and 1985. | | WHAT YOU CAN DO
/. Wash fruits and produce.
Some pesticide residues remain on the surface of the produce. Washing in water or a light detergent and water, rinsing well, and peeling will reduce residues. Although peeling does remove pesticides on the surface and in the skin, it often removes valuable nutrients and fiber as well. Some residues are absorbed through the produce skin and move to the edible tissue. Washing is not effective in these cases.
2. Buy domestically grown produce in season.
Perfect-looking produce recalls the adage: "All that glitters is not gold. |
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