National Women's Health Network
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 Liver, m chicken, beef, pork, and fish, in that order, have the worst calcium to phosphorous ratios. fruits and vegetables, though lower in calcium, make it more available to the bones because of their "good" calcium to phosphorous ratios.53 The ratio in milk and eggs is much better than meat products but not as good as fruits and vegetables.54
Carbonated beverages are another villain in the American diet. These drinks are a major contributor to the poor calcium to phosphorous ratio consumption in the United States. |
Sheldon Saul Hendler
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 B) Source/Form: Foods rich in boron are fruits and vegetables. Foods poor in boron are meat and fowl. Boron supplements are now available. The most common form is sodium borate. If you eat a good mixed diet, including fruits and vegetables, you will get 1.5 to 3 milligrams of boron in your food daily.
C) Take With: Best if taken with a well-balanced vitamin and mineral supplement including manganese, calcium and riboflavin. See Part Three for specific recommendations.
Calcium_
I. OVERVIEW: Your Mother Was Right
Mothers have been telling us from time immemorial to drink our milk. |
Bradley J. Willcox, D. Craig Willcox, and Makoto Suzuki
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 The average adult gets about 100 mg/day of vitamin C in the diet, 90 percent of it from fruits and vegetables. If you follow the Okinawa Program (ten fruits and vegetables per day), you will get over 400 mg/day.53
Optimum intake. Plenty of circumstantial evidence supports the use of higher doses of vitamin C for optimizing immune health, protecting against cardiovascular disease, and reducing cancer risk, but further study is needed. The Okinawan elders have a higher dietary intake of vitamin C than other Japanese and Americans, but don't take supplements. |
Gabriel Cousens, M.D.
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 The Mad Cow Disease transmission is not as clear. The spring 2004 edition of Friends of the Earth cites several autopsy studies that suggest that 3-13 percent of people diagnosed with Alzheimer's actually have Creutzfeldt-Jacob Disease (CJD) (Mad Cow Disease). Although it is most powerfully transmitted via brain and neuron systems, research in Friends of the Earth suggests that CJD can be transmitted by a cow consuming less than one gram of diseased tissue from any part of a cow. |
Richard Beliveau, Ph.D. and Denis Gingras, Ph.D.
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 Inuit are spared for the most part from cardiovascular diseases. This protection is not genetic in origin (as Inuit emigrate, they become susceptible to these diseases), but seems to be related instead to the
WHAT ARE ALL THESE FATS ABOUT?
We have to admit that lipid, or fat, terminology is somewhat confusing. Here are some definitions that should help you better visualize what terms like saturated fats, unsaturated fats, trans fats, and omega-3 fatty acids refer to.
Fatty acids can be compared to chains of varying lengths whose rigidity fluctuates according to different parameters. |
Doris J. Rapp, M.D.
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 Table Al
Common Contaminants Found in Foods
Most fruits and vegetables, root vegetables, carrots, beets, potatoes have less contamination if the soil is not pesticided. The fat in meat, in particular, stores pesticides unless the animals were raised on organic food.
Hormones that feminize: Chicken and turkey, beef and some dairy.
Fumigants: Nuts, raisins, figs, dates, prunes, dried fruits, grains, dried beans. In chips used on chocolate, carob, tapioca, arrowroot.
Bleaches: Grains (flour, rice). They also have pesticides from storage bin use. |
| Why can this toxic chemical continue to be used on certain fruits and vegetables, but not on others?
• It was taken off retail shelves in 2001 but stockpiles can be used indefinitely. Who will know if and when it is used?
Why have provisions been made so it can continue to be used to control mosquitos on golf courses indefinitely?
Why is it not allowed, in any amount, inside a barn where animals will eventually be used as food but allowed inside homes where there are pregnant women, infants and children? |
| You can eat mainly organic whole grains, brown rice and fresh fruits and vegetables, if you are not allergic to them. (Do the "Big Five " in Chapter 2 to help you determine if any of these might be a problem. (Also see Appendix D. 5a, b.) Limit or totally avoid all "white foods," such as flour, sugar, and dairy products, especially cheese. Soda pop, coffee, tea and caffeine are definitely unsuspected problems for many. The chemicals in decaffeinated beverages cause chronic unrecognized illness in some. Fish can be a concern because the water in which they live can be heavily polluted. |
Dianne Onstad
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 The leading sources of carotenes are dark green leafy vegetables and yellow-orange fruits and vegetables.
Catarrh An inflammation of any mucous membrane (usually the nasal and air passages) characterized by congestion and the secretion of mucus.
Cathartic An agent (laxative or purgative) that causes the evacuation of the bowels. A laxative provides a genrle stimulation and quickening of peristaltic action, while a purgative, used only in stubborn conditions, stimulates the secretions of the intestines and is much more forceful. |
Doris J. Rapp, M.D.
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| More fruits and vegetables will help keep the body more alkaline. It also helps if you chew your food longer and more completely.
It is important to totally avoid use of all artificial sweeteners. You can try liquid Stevia, a natural sweetener, which is sold in health food stores;' Splenda or sucralose, which is quite expensive, is available in many regular stores. Another possibility is xylitol. There are, also, some kiwi fruit natural sweet substitutes that are supposedly better than sugar."9 (/personally would avoid any artificial sweeteners, especially aspartame, at all times. |
Steven G. Pratt, M.D. and Kathy Matthews
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 Frozen fruits and vegetables are usually flash-frozen just after being harvested, so their nutrients are locked in. Many are available already chopped, which saves you a prep step.
If you eat a healthy diet of SuperFoods, there's room for a bit of most any kind of food that gives you pleasure, whether it's chocolate or bacon. The good stuff in the SuperFoods will help to mitigate any damage done by the bad stuff. Of course, you have to be sensible about this.
I attended a medical conference in Spain where I lectured on the dietary prevention of cataracts. |
Sandra Steingraber
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 In 1991, the USDA itself began collecting data on pesticide residues in certain fresh fruits and vegetables. According to its latest report, the USDA's Pesticide Data Program, using more sensitive tests, found 10,329 detectable residues on 7,328 samples. Actual violations were discovered in 1.3 percent of domestically grown commodities and 2.4 percent of imported fruits and vegetables. "These data reinforce the fact that the Nation's food supply is one of the safest in the world," according to the report's opening paragraph.
These percentages do look reassuring. |
C. P. Khare
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 Figs are richer in iron and copper than nearly all fruits and vegetables and most other dried fruits. Traces of zinc are also reported to be present.
The nutritive index of fig in comparison with that of other fruits is reported to be as follows: fig 11, apple 9, raisin 8, date 6 and pear 6.
The total (average) sugar content of fresh fig is 15.5 % and that of dried figs 51.4 %. The sugar is present mostly in the form of invert sugar.
The principal acids in fresh figs are citric and acetic, small amounts of malic, boric and oxalic are reported to be present. The acid content ranges from 0. |
Doris J. Rapp, M.D.
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| The USDA found as many as 108 different kinds of pesticides on 22 fruits and vegetables.131"4
• A fungicide, Triphenytin, is used to control beetles on potatoes, pecans and sugar beets. In laboratory studies, it has been reported that is it so extremely toxic that one hour's exposure can cause irreversible damage to the human immune system's "killer" cells. We need to study the agricultural workers, who are exposed to this product, as well as their families.109""0 Are they in special jeopardy and are they in need of urgent help? |
Gary Null
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| They were done on people who were simply adding more fruits and vegetables to their diets. And even so, researchers are finding significant improvement in brain health.
Drewnowski and Shultz reviewed the current government guidelines for a healthy diet, remarking that the exact same dietary recommendations were made to young adults, older adults, and the elderly. They questioned whether diets should be modified according to age, since different age groups require different nutrients and nutrient absorption lessens with age. |
| Citrus fruits, broccoli, and most other fruits and vegetables contain high amounts of vitamin C. It's necessary for a strong immune system and protects against cancer. It's a powerful antioxidant and boosts certain enzymes in the body that destroy free radicals.40 Linus Pauling was famous for proving that vitamin C cuts down symptoms of a cold but he also did important work on vitamin C's beneficial effect on colon polyps and colon cancer.
Vitamin E. A fat-soluble vitamin that protects cell membranes and is necessary for a strong immune system.
Minerals
Calcium. |
Steven G. Pratt, M.D. and Kathy Matthews
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| In the Men's Health Professionals Follow-Up Study, citrus and citrus juice were major contributors to the stroke-risk reduction from fruits and vegetables. It has been estimated that drinking one glass of orange juice daily may lower the risk of stroke in healthy men by 25 percent while the risk is reduced only 11 percent from other fruits. It's very interesting that consumption of vitamin C in supplement form does not appear to have the same benefits as the whole fruit when it comes to stroke prevention. |
| Here is an extremely abbreviated outline of the major SuperFoods Rx recommendations:
• Eat at least eight servings of fruits and vegetables daily.
¦ Think healthy fat: try to increase your intake of seafood, nuts and seeds, avocado, extra virgin olive oil, and canola oil.
¦ Eat one handful of nuts about five days per week, s Eat fish two to four times a week.
¦ Substitute soy protein for animal protein a few times a week. Try to have one or two servings of soy daily.
¦ Buy bread and whole grain cereals that have at least 3 grams of fiber per serving. |
Richard P. Brown, M.D., and Patricia L. Gerbarg, M.D.
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 Learning which fruits and vegetables contain an abundance of antioxidants and eating a variety of them every day provides broad-spectrum protection against many of the carcinogens in our environment. We can further boost our antioxidant defenses by taking supplements made from plants, such as Rhodiola rosea, that you won't find in the produce aisle.
Antioxidant supplements are widely available in supermarkets, drugstores, and health food stores, as well as on the Internet. So how do you choose from among so many brands? What makes one product better than the rest? |
Doris J. Rapp, M.D.
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| Permethrins in flea and tick insecticides and in termiticides in wood and on fruits and vegetables.
11. Phthalates in soft plastics and polyvinyl chloride in hard plastics and often in perfumes. related to chemical exposures probably would be evident in the motor area of the brain image. If your behavior or personality were altered, one would expect changes in the frontal or forehead area of the brain. There is also some preliminary evidence that some mold exposures can cause brain changes similar to those found after chemical exposures. |
Alan R. Gaby, M.D., Jonathan V. Wright, M.D., Forrest Batz, Pharm.D. Rick Chester, RPh., N.D., DipLAc. George Constantine, R.Ph., Ph.D. Linnea D. Thompson, Pharm.D., N.D.
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 C in order to improve gingival health.
For people who consume adequate amounts of vitamin C in their diet, several studies have found that supplemental vitamin C has no additional therapeutic effect. Research,11 including double-blind evidence,12 shows that vitamin C fails to significantly reduce gingival inflammation in people who are not vitamin C deficient. |
Elson M. Haas, M.D.
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 Fresh fruits and vegetables, raw and cooked.
• Fruit and vegetable juices—fruit in the morning, vegetables in the afternoon.
• Juices plus spirulina, algae, or other green chlorophyll powders.
• Whole grains, cooked squashes, and other vegetables (a lighter detox).
• Mixture of the above plans, with garlic as a prime detoxifier.
• Basic low-toxicity diet, with additional herbal program.
• Colon detox with fiber (psyllium, pectin, etc.) along with enemas or colonics.
• Prepare and plan a new autumn diet, enhancing positive dietary habits. |
Russell L. Blaylock, M.D.
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 Other studies—which have not produced such impressive results—have not discriminated among low- and high-nutrient vegetables (French fries, for instance, provide almost no nutritional value). The Nurses' study also found that leafy green vegetables, citrus fruits, and fruit juices provided protection.
Omega-3 Fatty Acids
One of the most interesting relationships between diet and vascular disease is the effect of omega-3 fatty acids on atherosclerosis. |
Walter Last
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 You can find it in red-hued fruits and vegetables, such as tomatoes, pink grapefruit, guavas, papaya, and watermelon.
If you have the opportunity, frequently snack on flower petals or put them through the juicer. Suitable are the big petals of male pumpkin flowers or the whole flowers of impatiens or nasturtium; nearly all flowers of edible vegetables can be used. However, if you do not know whether a flower is edible, avoid using it in this way.
The pigments of purple foods are highly unsaturated and therefore are strong antioxidants. |
| Most of this antioxidant activity is assumed to come from an abundance of negative hydrogen, which is also present in fresh fruits and vegetables.
Such antioxidant-rich water is now commonly produced with water ionizers as electrolytic reduced water (ERW). Alternatively, you can buy capsules of Microhydrin. This is a commercial powder containing an abundance of negative hydrogen stabilized with colloidal silica; by dissolving a capsule in water, the water acquires a high antioxidant or reducing quality.
As we age, our body structures lose elasticity; everything becomes more rigid. |
Dianne Onstad
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| Telltale signs of age and spoilage in grains are not as obvious as in fruits and vegetables. Of primary concern is mold, which indicates either that the grain is old or that it has been improperly srored and allowed to absotb too much moistute. Green or partially green grains in wheat, batley, ot tye are not immature but moldy. The exception to this rule is rice, where immature green grains are common and inconsequential.
When grains are cracked, rolled, or milled in any manner, theit vitality is compromised. |
Alan R. Gaby, M.D., Jonathan V. Wright, M.D., Forrest Batz, Pharm.D. Rick Chester, RPh., N.D., DipLAc. George Constantine, R.Ph., Ph.D. Linnea D. Thompson, Pharm.D., N.D.
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| Milk drinkers get 80% more calcium (page 483) in their diet compared to non-milk-drinkers.2 Apart from total calcium content, foods and supplements should be evaluated in terms of the bioavailability of the calcium they contained (i.e., how much of it is actually absorbed and utilized by the body.) Calcium absorption from various dairy products is similar, at about 30%.3 However, many people choose alternatives to milk and dairy products for health reasons, such as the prevention of atherosclerosis (page 38) or food allergies (page 14). |
Walter Last
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| Best Sources: Fresh fruits and vegetables, sprouted seeds, rosehips, and grass juice.
Vitamin-like Substances: These are necessary biochemical substances that have not yet been awarded full vitamin status, partly because some can be synthesized within the body, and partly because their usefulness is still disputed.
Bioflavonoids: Bioflavonoids are part of the naturally occurring vitamin-C complex. A deficiency causes capillary fragility with purplish or blue skin marks, inflammation, gum bleeding, and inner ear pain. Bioflavonoids are necessary for the proper functioning of vitamin C. |
Jack Challem
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 Smokers typically eat few fruits and vegetables, a rich and diverse source of antioxidant nutrients.
Coronary Artery (Heart) Disease
What Is Coronary Artery (Heart) Disease?
Coronary artery disease is characterized by a narrowing of the major arteries in the heart, a situation that leads to reduced blood flow and, in effect, slow starvation of cells forming the heart. The narrowing is caused by several factors, including lesions made up of cholesterol, abnormal growth of smooth muscle cells, and accumulated platelet cells. |
| In fact, many of the substances in herbs are also found in common fruits and vegetables, which means they have historically played a role in human nutrition and evolution. Indeed, the antiinflammatory nutrients in fruits, vegetables, and herbs may have historically helped control excessive inflammation.
Devil's Claw
Devil's claw (Harpagophytum procumbens) is a traditional southern African herb used to treat pain and upset stomachs. Its name comes from its clawlike fruit, which resemble the feet of birds. |
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