Elson M. Haas, M.D.
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 Drinking extra water (purified) and increasing fiber by including more fruits and vegetables in the diet are also essential steps.
A more rigorous detox diet is one made up exclusively of fresh fruits, fresh vegetables (either raw or cooked), and whole grains (both cooked and sprouted), plus some raw seeds or sprouted seeds or legumes eaten fresh in salads. No breads or baked goods, animal foods or dairy products, alcohol or nuts are used. This diet keeps fiber and water intake up and hence helps colon detoxification. |
Kelly Brownell and Katherine Battle Horgen
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 Fast food is high in fat, calories, and sugar; low in fiber; and nearly devoid of fruits and vegetables beyond fried potatoes.
McDonald's has 30,000 restaurants in 118 countries, serving 46 million people (not each year, month, or week, but each day). Back in 1996, McDonald's opened a new restaurant every three hours.13
Food, not just fast food, is everywhere. Think of the modern drugstore. |
H. Winter Griffith, M.D.
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 Best sources are liver, yellow-orange fruits and vegetables, dark-green, leafy vegetables, milk, butter and margarine.
EL
POSSIBLE INTERACTION WITH OTHER DRUGS
GENERIC NAME
OR DRUG CLASS
COMBINED EFFECT
Anticoagulants*
Increased anticoagulant effect with large doses
(over 10,000 I.U.) of vitamin A.
Calcium
Decreased vitamin supplements* effect.
Cholestyramine
Decreased vitamin A absorption.
Colestipol
Decreased vitamin absorption.
Contraceptives,
Increased vitamin A oral* levels.
Etretinate
Increased risk of toxic effects.
Isotretinoin
Increased risk of toxic effect of each. |
Andrew Pengelly
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 Lycopene is a deep-red pigment, found in tomatoes and other pink-red fruits and vegetables. It has a simple acyclic structure, and is considered the prototype molecule for the carotenoid family. lycopene—an acyclic carotenoid
Lycopene is one of the most widely consumed carotenoids; however, it lacks provitamin A activity. Through cyclisation at one or both end groups of lycopene, carotenes are formed, containing one (8 and y carotenes) or two (a and p carotenes) ionone rings. Vitamin A {a\\-trans-retmol) consists of a (3-ionone ring with a side chain of three isoprenoid units. |
David Hoffman, FNIMH, AHG
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 Instead, the patient should increase consumption of fruits and vegetables, especially green and root vegetables. Citrus fruits, which, in spite of their citric acid, appear to have an alkalinizing effect on the metabolism, are fine. The patient should drink at least 3 pints (1.5 liters) of fluid daily to help flush the body. This fluid should preferably be water with a low mineral content or water mixed with a little apple cider vinegar or apple juice. Taking at least 500 mg/day of vitamin C supplement is recommended. Fish and white meat may be eaten. |
| Increase consumption of fruits and vegetables, particularly raw foods with peels, such as figs, pears, apricots, legumes, celery, cucumber, lettuce, and apples. Raisins may also be beneficial.
Increase fiber intake with whole-grain cereals or bran muffins.
Reduce intake of constipating foods, such as dairy products, white rice, bananas, cooked carrots, and white flour.
Use psyllium seed preparations in children older than 2 years of age.
Give flavored cod-liver oil.
DIARRHEA
The number and consistency of normal stools varies greatly among infants and children. |
Bruce Fife and Jon J. Kabara
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 This is 3 to 4 times as much as most fruits and vegetables. For example, broccoli contains only 3 grams of fiber per cup and raw cabbage has only 2 grams per cup. A cup of white bread has a mere 1 gram.
Besides fiber, coconut supplies a wide variety of nutrients necessary for good health. It contains as much protein as an equal amount of green beans, carrots, and most other vegetables. It contains vitamins B-l, B-2, B-3, B-6, C, E, folic acid and the minerals calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc, among others.
Fresh coconut is a delight to eat as a snack. |
| I ate a so-called "balanced" diet that included plenty of fruits and vegetables, exercised faithfully an average of four days a week, and did not eat many sweets or junk foods. I had always believed in natural health and tried to live healthfully. So why was I sick so often?
I did eat a lot of processed vegetable oil, shortening, and margarine. I grew up on these oils because we thought they were healthy. I know better now. Even when I began reducing the total amount of fat and oil in my diet, my health didn't seem to improve much. |
| While cooking destroys disease-causing bacteria, many fruits and vegetables are eaten raw. The only other thing you can do is wash your produce and hope you've cleaned it adequately enough. Then if you do become sick, antibiotics and your body's own recuperative powers are your only defense. But what if you're infected with one of the supergerms—say a strain of staphylococcus that is resistant to most antibiotics—what do you do? You better hope your immune system is strong enough to overcome it. |
Neal Barnard, M.D.
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 A fifty-five-year-old male smoker whose diet is low in fruits and vegetables has a one-in-four risk of dying of lung cancer in the next twenty-five years. But if the smoker has a high intake of fruits and vegetables, or even vitamin C supplements, his risk drops to 7 percent.55
Vegetarians have a 40 percent lower cancer risk compared to meat-eaters. If a vegetarian diet also omits dairy products and fried foods and includes plenty of fresh vegetables, it may well reduce cancer risk even further. |
David Hoffman, FNIMH, AHG
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| Dietary Suggestions to Reduce Cardiovascular Risks
Eat more fruits and vegetables.
Eat more whole grains.
Reduce fat intake to 25% to 30% of the diet.
Reduce cholesterol intake to less than 300 mg a day.
Reduce consumption of egg yolks to three to five per week.
Minimize the use of whole milk and its products; use low-fat or nonfat milk products.
Avoid red meats; eliminate all cured meats and lunchmeats.
Eat more cold-water fish, such as sardines and salmon.
Use fresh, cold-pressed oils, such as olive and flaxseed oils, to provide essential fatty acids. |
Phyllis A. Balch, CNC
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 Following are some creative serving suggestions that may help you increase the amount of fruits and vegetables in your, and your family's, daily diet:
• Serve soup. Use vegetables and legumes as a base for soups or as additional ingredients.
• Thicken sauces without using fat. Substitute cooked and pureed vegetables for cream or whole milk.
• Be creative. Pasta and stir-fry dishes are ideal ways to incorporate lots of different vegetables into your meals while using small portions of meat.
• Enhance old standbys. Add fruit to hot or cold breakfast cereals. |
Dianne Onstad
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 Othet flavonoids, in fruits and vegetables from berries to carrots, block receptor sites for hormones that may promote cancef.
I.U. (or IU) Abbreviation for International Unit. One milligram of ascorbic acid (vitamin C) is equal to twenty International Units of vitamin C as defined and adopted by the Permanent Commission on Biological Standatdization of the League of Nations in June 1934. Other vitamins have different definitions.
Kilogram (kg) A unit of weight and mass equal to one thousand grams. |
Steven G. Pratt, M.D. and Kathy Matthews
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 For example, we know that the people who eat the most fruits and vegetables are half as likely to develop cancer as those who eat the least amount of these foods.
It's not just cancer that's nutrition related: about half of all cardiovascular disease and a significant percentage of hypertension cases can be traced to diet as well. In the Nurses' Health Study (an ongoing study of over 120,000 female nurses, begun in Framingham, Massachusetts, in
1976), the nonsmoking women with a median daily intake of 2. |
| You grab a basket and fill it with delicious fruits and vegetables. You're thrilled to see that blueberries have come into season and you stock up on spinach and orange bell peppers. There are no ripe tomatoes yet but the broccoli looks perfect. You've got friends coming over for dinner so you'll stop by the fish market for some wild Alaskan salmon. Maybe you'll pick up some almonds; you've been meaning to try that new dessert recipe. You duck out of line for a moment to grab a small red cabbage and smile when the cashier says, "I don't know where you get your energy! |
Phyllis A. Balch, CNC
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| In addition, fluoride is found in many cola and fruit juices, in well-known cereals, in products using white grape juice, in toothpaste, and in the pesticide residue on fruits and vegetables, which further increases our exposure.
To remove fluoride from tap water, you can use a reverse osmosis, distillation, or activated alumina filtration system, which will eliminate almost all of the fluoride from the water.
DRINKING WATER REGULATORS
While the EPA is charged with the regulation of public water supplies that provide the sources for the majority of tap water, the U.S. |
| Their intestines are twelve times the length of their bodies, for the gradual digestion of fruits and vegetables.
Humans have characteristics much like those of these fruit-and-nut eaters. The human digestive system, tooth and jaw structure, and bodily functions are completely different from those of carnivorous animals. Just like those of the apes, the human digestive system is twelve times the length of the body. Physiologically, therefore, humans are not carnivores. Our anatomy, digestive system, and instincts are suited to a diet of fruits, nuts, grains, and vegetables. |
Steven G. Pratt, M.D. and Kathy Matthews
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| The anthocyanins are concentrated in the skin of berries because, as with many other fruits and vegetables, the plant skin protects the fruit from the sun and other environmental assaults by concentrating antioxidants in this key location.
Anthocyanins are one of the phytonutrients that give blueberries their powerful antioxidant and anti-inflammatory abilities. As we know, free radicals are the culprits that damage cell membranes and DNA and ultimately cause many of the degenerative diseases that plague us as we age. |
Richard P. Brown, M.D., and Patricia L. Gerbarg, M.D.
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 Because there are many kinds of free radicals, we recommend getting many kinds of antioxidants in supplement form, in addition to eating antioxidant-rich fruits and vegetables. See page 229 for a consumer's guide to high-quality antioxidant products.
SAM-e: By the time you turn 40, you need extra nutrients to preserve healthy brain function. Rhodiola rosea tops the list, followed by
SAM-e. Short for S-adenosylmethionine, SAM-e is a natural metabolite that contributes to more than 100 biochemical reactions in every cell of the body. |
Jack Challem
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 Eating a variety of fruits and vegetables likely provides several hundred different types of flavonoids and/or polyphenols. All of these flavonoids and polyphenols are related and often form new compounds, creating a chemical kaleidoscope of antioxidants. All of these different chemical structures are like thousands of puzzle pieces, matching up to the many different types of inflammation-promoting free radicals.
Quercetin
One of the most popular flavonoid supplements is also one of the most misunderstood. |
Phyllis A. Balch, CNC
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| If organic fruits and vegetables are not available to make the juices, remove peels before juicing. To bolster the fast, add protein powder and omega-3 and omega-6 essential fatty acid supplements to supply nutrients the body needs. If you have symptoms of low blood sugar, taking a rounded teaspoon of spirulina in an 8-ounce glass of fruit juice or water as needed is recommended.
THE SIX-DAY CLEANSING WELLNESS DIET
Following a six-day cleansing diet once a month will help you to balance your metabolism and keep your weight stable. |
Dianne Onstad
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| RANCIDITY AND STORAGE
Though they have a long shelf life compared to fruits and vegetables, whole grains are still subject to spoilage. Their natural oils will turn rancid, and they can also fall prey to insect infestation and mold. Grains tightly sealed in closed containers or plastic bags will keep for about three months in a cool, dry place (less in hot or humid weather), and storage in the refrigerator will hold them for at least six months. |
Richard P. Brown, M.D., and Patricia L. Gerbarg, M.D.
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| Nature's primary source of antioxidants is plant-derived foods, especially fruits and vegetables. Why do plants contain antioxidants? Because like any living thing, they need to protect and repair themselves.
For example, plants absorb their energy from the sun—and in the process, they sustain free radical damage from the sun's ultraviolet rays. Over time, they've evolved mechanisms to produce a myriad of antioxidant compounds. |
Phyllis A. Balch, CNC
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| Eat a variety of fruits and vegetables of all colors—the more colorful, the better.
Different phytochemicals have different reactions in the body. One may neutralize a carcinogen, while another might carry it away. Still another might act as an antioxidant to handcuff a free radical and keep it from roaming. Most important are the phytochemicals that stimulate the body's own enzymes to destroy carcinogens before they have a chance to begin their damage.
The primary benefits of phytochemicals lie in their abilities as antioxidants and in aiding the body's resistance to cancer. |
Gary Null
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| They generally eat lots of fruits and vegetables. The inhabitants of a typical farm in the U.S. work from sunup to sundown. It's a tough life, but they're exercising their bodies all day, and they have a purpose and meaning to their lives. They live in the midst of an extended family. They do things in balance and without extremes. They are patient, because they have learned the lessons of being impatient. They live for peace, harmony, and character development. |
| Galli and a team at Tufts University did a study on rats and found that increasing their dietary intake of fruits and vegetables high in antioxidant activity can retard and even reverse age-related declines in brain function.6
A study published in the Journal of the American Geriatric Society compared the link between antioxidant intake and memory performance in groups of older people. The study found that recall, recognition, and vocabulary were significantly related to vitamin C and beta-carotene levels. |
Dianne Onstad
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| Today canned goods are almost as popular as fresh produce: 40 percent of the fruits and vegetables sold in 1990 were fresh, while 27 percent were canned. Canned fruits lose varying amounts of vitamin C and beta carotene during processing (along with smaller quantities of other vitamins and minerals), and the processing turns their alkaline properties acidic and therefore detrimental to the body. Additionally, fruit packed in heavy syrup can be highly caloric. |
Gary Null
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| That the fruits and vegetables on your table could have been as well? And here's a really perplexing question: Why would we want to use high-level nuclear waste, including the radioactive substances cesium 137, cobalt 60, strontium 90, and plutonium 238, to irradiate our food? One answer is that radiation kills bacteria and extends the shelf life of foods. But the negative side effects of this technology cannot be ignored. |
Dianne Onstad
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| Pectin A substance found in all plant cell walls, as well as in the outer skin and tind of fruits and vegetables. For example, the rind of an orange contains 30 percent pectin, an apple peel 15 percent, and onion skins 12 percent. The gel-forming properties of pectin are well known to anyone who has made jelly or jam. Pectins also lower cholesterol levels by binding it along with bile acids in the intestines and promoting their excretion. Pectin is a type of fiber found in all green land plants. |
Richard P. Brown, M.D., and Patricia L. Gerbarg, M.D.
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| To get the most energy and nutrients, whenever possible choose fruits and vegetables that are grown locally, in season, and certified organic. Choose a variety of colors, too. The reason: Different colors suggest different nutritional compositions, and you want to be sure that you're getting the best mix of nutrients you can. For fruits, one serving equals Vi cup of berries or a medium-size fruit; for veggies, one serving equals 1 cup of leafy greens or Vi cup of a nonleafy vegetable.
Save room for five servings of whole grains a day. |
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