James Braly M.D. and Ron Hoggan M.A.
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 A healthy diet of fruits and vegetables should include one bountiful, mixed salad daily with extra-virgin olive oil, flaxseed oil, or an essential fatty acid oil blend. Quercetin-rich foods such as apples, red and yellow onions, chives, and all kinds of berries are strongly recommended. Also, be sure to include the many excellent detoxifying cruciferous vegetables such as broccoli, cauliflower, brussel sprouts, kale, cabbage, watercress, kohlrabi, and bok choy. |
Barnet Meltzer, M.D.
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 When nuts and seeds are added to fruit and vegetable salads, a refreshing dish becomes a restorative one. If fruits and vegetables are cleansers, then nuts and seeds are "closers." They complete a meal by rounding out its protein content. And complete protein, containing all essential amino acids, is the key to sound vegetarian nutrition and peak biological performance, because protein repairs damaged tissue, generates new tissue, and energizes.
In addition to their premium protein, nuts and seeds are also packed with vitamins and minerals. |
| DO NOT MIX fruits and vegetables IN THE SAME MEAL. þDO NOT ADHERE TO DIETARY EXTREMISM (TAKE EVERYTHING IN MODERATION), s DO NOT INDULGE IN CYCLES OF FEASTING AND FASTING.
KEY: JUST SAY NO TO: þREFINED WHITE SUGARS AND REFINED WHITE CARBOHYDRATES þSALT þHYDROGENATED COOKING OILS s HYDROGENATED NUT BUTTERS þCANNED, PACKAGED, FROZEN, AND PROCESSED FOODS, OR FOODS WITH TOXIC PRESERVATIVES þRICH, DAIRY-BASED DESSERTS þGREASY, FATTY, FRIED FOODS ii HIGH-FAT DAIRY PRODUCTS þRED MEAT AND OTHER ANIMAL PROTEINS þCOFFEE AND NON-HERBAL TEA
6. |
Francisco, M.D. Contreras
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| We should be eager to eat fruits and vegetables, since we automatically benefit from the protective qualities of their phytochemicals, but supplementation with products like Preven-Ca, Barley green and other quality products is advisable.
Alkaline Water
We can assist phytochemicals by drinking alkaline substances which provide negative ions. In Chapter One, we spoke about the dangers of failing to maintain a proper pH. I don't believe that there is any bodily process more sophisticated than the maintenance of an adequate level of pH in the blood. |
| Of course, almost all fruits and vegetables contain these anticancer phytochemicals.
Tomatoes, strawberries, pineapple and dried chili contain the phytochemicals p-coumaric acid and chloro-genic acid that block the marriage of molecules that form carcinogens.
Red and yellow - not white - onions contain an incredible amount of quercetin -10% or more of their dry weight. Various lab studies reveal that quercetin unleashes a one-two punch against cancer, it blocks cell changes that invite cancer and, if a tumor has already started, it stops the spread of malignant cells. |
Barnet Meltzer, M.D.
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| Phytonutrient refers specifically to the energizing enzymes found in fruits and vegetables. Phytonutrients bring the body to life, pepping up nerves, stimulating master glands, invigorating organs and tissues, and recharging brain batteries.
In the past few years, research has indicated that animals fed broccoli and other members of the cabbage family (known collectively as cruciferous vegetables) had lower rates of cancer than those in the control group. |
Francisco, M.D. Contreras
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| To increase shelf life, farmers harvest their fruits and vegetables long before they are mature, even though it's well established that they absorb most of their vitamins and minerals when they are almost ripe. In order to protect produce from dents, scrapes, and bruises, vegetables and fruits are boxed or piled. Packaging and transportation compromises nutritional value even more. If picked and left outside more than two or three hours, their nutritional value is further reduced 40 to 50 %. In storage, they lose more nutrients. |
Barnet Meltzer, M.D.
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| It was filled with fruits and vegetables, so I turned around and went back to bed.
"The phone rang. It was Marta from the escrow company. I'd been planning to move into a new condominium with the money I was going to make from selling my house, but problems came up. The buyer needed more time to meet the down-payment. I'd extended the deadline once already, and I really needed the money now.
"The phone rang again. This time it was Grant. You know how it is when a relationship is in its final stages. We ended up it an ugly argument, I slammed down the phone, and started weeping like a baby. |
Francisco, M.D. Contreras
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| It does not take much thought to realize that it is downright dangerous to eat fruits and vegetables that contain industrial chemicals. While authorities have prohibited the use of some strong carcinogenic pesticides, the weak carcinogenic pesticides are considered safe (only by a scientist paid by the pesticide industry!). The problem is that in the laboratories they are tested individually. In real life they are always used in combinations because of their synergistic effects which also increases their carcinogenic potential 1000 fold. |
George R. Schwartz
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 The danger is that the product contains the amino acid L-glutamic acid, which will be left in residue on the fruits and vegetables and, eventually, if used with enough frequency, may leach into the water supply. While the amount left on the produce may be low, this can potentially be devastating for severely MSG-sensitive individuals.
The manufacturing company, Auxien, and the EPA deny that there is any problem with this product. In a letter from the EPA Biopesticides and Pollution Prevention Division, the director, Janet L. Andersen, states: "L-glutamic acid ... |
| Be aware: Fresh fruits and vegetables often are sprayed or coated with a variety of chemicals; fresh fish may be sprayed with an MSG solution; and freshly cooked seafood may be boiled or breaded with an MSG mixture. Ground beef is sometimes mixed with fillers such as carrageenan, a substance from seaweed designed to give food a slippery feel, which may contain MSG.
2. Read labels carefully (see Chapter 8 for tips on reading labels). |
Elaine Feuer
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 How can the FDA possibly ensure the safety of unlabeled bio-engineered foods that look the same as ordinary fruits and vegetables?
Is it a coincidence that the largest pesticide companies in the world are also pharmaceutical companies? Drug pesticide companies such as Dow, Ciba-Geigy, Monsanto, Hoechst, Bayer, Dupont, ICI and Pdione-Poulenc first decided to insert genes into food crops, in order for these crops to be able to tolerate more pesticides and herbicides. Our soil and food supply are being saturated with poisons for the increased profits of the drug/pesticide companies. |
Lawrence Katz and Manning Rubin
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 At the end there are potent rewards: fresh, homegrown fruits and vegetables, flowers, or a beautiful yard.
Endnotes
Chapter I
1. Dr. Fred Gage of The Salk Institute and researchers at Sahlgrenska University Hospital in Sweden discovered new cell growth in the hippocampus, an area of the brain closely tied to learning and memory, in five patients ages fifty-five to seventy. See the November 1998 issue of Nature Medicine for a full report. Using similar techniques, Elizabeth Gould of Princeton University and Bruce S. |
Mary G. Enig
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 Green and yellow fruits and vegetables contain (3-carotene, some of which is converted to vitamin A in well-fed healthy adults whose diets include adequate animal fats.
Vitamin D is both a fat soluble vitamin and a hormone. Vitamin D can be made in the body through a series of steps starting in the skin when it is exposed to adequate sunlight. The form of vitamin D made in the skin from cholesterol (see discussion above on tissue cholesterol) is further changed to another form in the liver and then to the final active form in the kidney. |
Francisco, M.D. Contreras
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| Even the skeptical National Cancer Institute recommends eating five servings of fruits and vegetables a day to help prevent cancer.
A Japanese researcher, T. Harayama, conducted a 10 year study of 265,118 subjects who answered questions about their dietary intake. Harayama discovered that people who ate liberal amounts of vegetables containing beta carotene had a lower risk of lung, stomach and prostate cancer. |
J. Robert Hatherill
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 People with a high risk of throat cancer consume far less vitamin C and fewer fresh fruits and vegetables than those with a low risk.
If stomach cancer is the final product of a long-term siege on the stomach lining (and it is believed that it is), then ulcers are early warning signals. In order to reduce nitrosamine levels and the mutagenic activity of stomach juices as well, take 1 gram of vitamin C each day. |
Sandra Steingraber
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 In the meantime, polls of farmers and consumers have shown that the majority of both are concerned about the health and environmental effects of pesticides: farmers say they would switch to less toxic methods if incentives existed to do so; one in three shoppers say they already seek out organically grown fruits and vegetables, and more indicate they would if the prices were lower. These intentions are reflected at the cash register. For each of the past two years, the sale of organic foods has jumped 20 percent.
Our progress in this direction can be hastened in a number of ways. |
James Braly M.D. and Ron Hoggan M.A.
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| GLUTEN, VITAMINS, AND BONE HEALTH
Further, grain consumption often displaces fruits and vegetables that are good sources of some important vitamins needed to keep our bones healthy. Vitamin C contributes to bone maintenance by aiding in the production of collagen. Production of this connective tissue is needed not only for the repair of bone breaks but also for the replacement of aging collagen that is destroyed by osteoclasts in the normal turnover of bone tissues.
Vitamin K is deficient in the diets of many women, many celiacs, and most people suffering from osteoporosis. |
J. Robert Hatherill
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| Several nutrients like carotenoids from fruits and vegetables show a protective role in smokers. In the lungs of heavy cigarette smokers, retinoids like beta carotene can reverse cells that are disturbed and almost cancerous, turning them back into normal cells.
Vitamin E has been shown to reduce damage done by free radicals from cigarette smoke. Zinc may have similar protective features. Tobacco use may affect zinc levels since tobacco smoke contains cadmium, which competes with zinc for uptake from the intestine.
Vitamin E and zinc may also be protective in heart and vascular diseases. |
| The National Cancer Institute and other leading health agencies promote the simple act of eating more fruits and vegetables. This won't provide optimal protection. Ideally you should regularly consume an array of foods from the Super Eight Food Groups, since they contain a rich menu of cancer-busting agents. Nutritionists of the future will expand beyond the traditional food groups as we know them to recommend cancer-suppressing food groups as well.
It is important to eat foods that contain plant chemicals, not artificial dietary supplements. |
| It has been shown that over forty different carotenoids are commonly found in fruits and vegetables.
There also is growing evidence suggesting that high intakes of green and yellow vegetables offer protection from cancer. The cancers protected against by members of the Umbelliferae family include: mouth, gastric tract, colon, lung, lining of uterus, pancreas, prostate, and bladder. |
Barnet Meltzer, M.D.
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| In an effort to increase their sex drive, they've experimented with all kinds of foods. Some fruits and vegetables were considered to be sexual because their shape resembled that of the reproductive organs: bananas, for example, or asparagus. Others, like the succulent peach, were lauded for their erotic texture. Still others—pumpkin seeds or almonds—earned a reputation for enhancing fertility.
Served in a sexually charged atmosphere—before a roaring fireplace, accompanied by the sultry strains of slow jazz—a flavorful, satisfying meal can entice all the senses. |
J. Robert Hatherill
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| HEALTH BENEFITS OF VITAMIN A reduces risk of breast, lung, throat, and oral cancers increases immune response protects tobacco chewers from oral cancer helps maintain skin decreases the possibility of cancer's reoccurrence
Beta carotene
Beta carotene is part of a family of plant pigments that result in the yellow, orange, and red colors of fruits and vegetables. Though over
600 carotenoids have been identified in nature, beta carotene is one of the most abundant carotenoids found in human foods. As such, it plays an important role in cancer prevention. |
James Braly M.D. and Ron Hoggan M.A.
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| By displacing fruits and vegetables, the consumption of cereals reduces our vitamin C intake.
All of these factors combine to counter the current high complex carbohydrate, high dietary gluten-grain fad. Our cells can utilize carbohydrates for energy but they can also use fats. The difference is that there are some fats that we must get in our diet (called essential fatty acids) while there are no known essential carbohydrates. |
John R. Smythies
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| National Cancer Institute reviewed 156 epidemiological studies of the relationship between a diet rich in fruits and vegetables and various forms of cancer [17]. They reported that for most cancers such a diet cuts the cancer rate in half. Especially favorable sites are the lung (after control for smoking), in which 24 out of 25 studies had positive results; esophagus, mouth, and larynx (24 out of 25 positive); pancreas and stomach (26 out of 30 positive); colon, rectum, and bladder (23 out of 28 positive); and cervix (n out of 13 positive). |
| If you decide to rely on antioxidant supplements rather than increasing the fruits and vegetables in your diet, you will be depriving yourself of the added protection offered by isoprenoids (and probably other as yet unknown chemicals) against cancer and many environmental poisons. It is to be hoped that some isoprenoids may be added to antioxidant supplements. me role oi oxidative stress l n part i we saw how the normal chemistry of oxygen inevitably leads to the production in the body of reactive oxygen species, which play a normal role in important bodily functions. |
| Italians typically eat any more fresh fruits and vegetables than do Scots and Finns. But in Karelia, the other Finland location, vitamin C levels were not low, yet the rate of heart disease was high. The authors suggest that this apparent discrepancy might be due to the fact that the Karelians were in general more obese and had higher blood pressure than did the other three groups—both factors that predispose to heart disease. Indeed, dietary studies show that Finns have the highest intake of fat in Europe. |
| What is now required are experiments in humans that show whether or not antioxidants, either in a healthy diet rich in fruits and vegetables or given as supplements, actually help to prevent or alleviate cancer in people.
The Work Study Group on Diet, Nutrition, and Cancer of the American Cancer Society has estimated that about one-third of the half-million deaths each year from cancer in the United States are a consequence of diet [236]. Thus, more than 150,000 deaths a year could be prevented by a simple change of diet, to say nothing of the resulting enormous reduction in health costs. |
| Some other factor or factors other than antioxidants, such as fiber in a diet high in fruits and vegetables, may account for the reduction of incidence of colorectal cancers.
UTERINE CANCER. Again, the data relating to the value of individual supplements is conflicting. Moreover, lowering serum estrogens, achieved through a vegetarian diet, may be more relevant than antioxidant action on estrogen-related cancers (e.g., breast and uterus). |
Kelly Brownell and Katherine Battle Horgen
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 Seconds after the buzzer sounds at 11:05 a.m., hundreds of pairs of Doc Martens, Skechers, and Air jordans beat a path to the Nicolet High School cafeteria, where low-cost hot lunches are being snubbed for Taco Bell and Pizza Hut fast foods. 'Designer-label food' was added this school semester to the chow line to make Nicolet a 'warmer, friendlier place,' said Elliott Moeser, the School District's top administrator.'"2 (Milwaukee, Wl)
Food Woven Through the Curriculum
Children intersect with food in many ways in a typical school, some more obvious than others. |
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