| It established the food-group format by organizing the food sources of nutrients then known to be needed for health into five categories: fruits and vegetables; meats and other protein-rich foods (including milk for children); cereals and other starchy foods; sweets; and fatty foods. It also established principles that continue to govern USDA policy on dietary advice. The pamphlet did not "recommend any special foods or combinations of foods. |
John Robbins
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 The study included a panel of 15 of the world's leading researchers in diet and cancer who reviewed more than 200 case-controlled studies on the link between fruits and vegetables and cancer. An astounding 78 percent of these studies were found to show a statistically protective effect in regard to one or more kinds of cancer. Only 22 percent showed no significant link. None showed an increase of cancer with consumption of these foods. |
| More water is withdrawn from the Ogallala aquifer every year for beef production than is used to grow all the fruits and vegetables in the entire country. America's grain belt, often called "the bread basket of the world," actually produces far more grain for factory farm and feedlot animal feed than bread for humans.
Ominously, the Ogallala's water tables are dropping precipitously, and some wells are going dry. In northwest Texas, by the early 1990s, one-quarter of the Texas share of the aquifer had been depleted. |
| Director, Framingham Heart Study;
National Heart, Lung, and Blood Institute10
Vegetarians, of course, eat more fruits and vegetables than meat-eaters. This is one of the reasons vegetarians live longer." And cancer rates for vegetarians are 25 to 50 percent less than those of the general population—even after controlling for smoking, body mass index, and socioeconomic status.IZ
It was in recognition of this that the American Cancer Society, in 1996, released guidelines calling for a reduction in meat intake to lower the risk of cancer. |
John Heinerman
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 None of his customers ever complained as he gradually ran out of basic foods like milk, bread, fruits and vegetables. But boy did they ever get rankled and cussed him good when he ran out of Pepsi-Cola. "People can get hooked on anything!" Dr. Smith warns. And this includes prescription drugs as well for many of the respectable middle and upper classes of society who might never otherwise think of shooting up with heroin, snorting coke or smoking a joint. |
Marion Nestle
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 Even though the FDA had exempted fresh fruits and vegetables from the regulation, the National Food Processors Association objected that the rule would exclude foods such as green beans, raisins, and apple juice from being designated as healthy because their content of certain vitamins and minerals was not high enough.25 The rule stuck, but the complaints continued.
As shown in Table 31, the food-labeling rules also affected dietary supplements. They permitted just one claim—that calcium supplements could reduce the risk of osteoporosis. |
Rebecca Wood
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 Caution: Food writer Elizabeth Schneider, in Uncommon fruits and vegetables, warns against the bracken fern (Pteridium aquili-num), which may be extremely carcinogenic. It is consumed both domestically and in Japan. Schneider cites Dr. John Mickel, fern curator at the Bronx Botanic Garden in New York, as "adamant that the fern, the fiddle-head commonly marketed, is the only one that is definitely noncarcinogenic."
FIG
(Ficus carica)
Botanically, the fig is fascinating. |
Earl L. Mindell, R.Ph., Ph.D.
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 In countries where people eat a diet low in fat and sugar and high in whole foods such as unrefined grains and fresh fruits and vegetables, diabetes is almost nonexistent. When they move to the U.S., their diabetes risk skyrockets. Tragically, as Western "nutrition free" processed and fast foods such as McDonalds®, and soft drinks such as Coca-Cola® and Pepsi® are introduced to Third World countries, their rates of diabetes are rapidly rising. It is estimated that by the year 2010, some 40 percent of Americans 65 or older will have adult-onset diabetes. |
Michael Castleman
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 Instead of investigating how bad meat is for health, she has focused on how good fruits and vegetables are. In 1992, Dr. Block, formerly an epidemiologist at the National Cancer Institute (NCI), collected all the studies published through 1991 that correlated diet with rates of the major cancers (lung, breast, colon, cervical, ovarian, bladder, throat, oral, pancreatic, prostate and stomach)—nearly 200 reports in all. |
| It might also help to cut out nightshade foods and eat more fresh, raw fruits and vegetables.If these changes do not provide sufficient relief, try the three-stage elimination diet described earlier to help you pinpoint the particular foods to which you're sensitive.
Other studies suggest that taking about a tablespoon a day of olive oil, fish oil (which contains omega-3 fatty acids) or evening primrose oil (gamma-linoleic acid) also helps relieve arthritis symptoms after a period of about six months. |
Rebecca Wood
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| Featuring strictly fresh and organic fruits and vegetables plus a selection of other organic food staples—more than 300 items.
Melissa's World Variety Produce, Inc.
P.O. Box 21127
Los Angeles, CA 90021
Telephone: 800-588-0151
Fax: 323-588-9774
Internet: www.melissas.com Exotic fruits, specialty vegetables, grains, legumes, mushrooms, chiles, spices, and herbs. Some organic produce. Latin and Asian food staples.
SEAWEED
Maine Coast Sea Vegetables
R.R. 1, Box 78
Franklin, ME 04634
Telephone: 207-565-2907
Fax: 207-565-2144
Internet: www.seaveg. |
| Unlike some other fruits and vegetables that, once picked, become sweeter by converting their starches to sugar, pineapple has no stored starch, and so its sweetness doesn't increase after it is picked, though its acidity decreases when it is stored at room temperature. Pineapple is available throughout the year, with peak supplies in the springtime.
See Tropical Fruit.
Pineapple Guava See Feijoa.
PINE NUT Pinon, Pignoli
(Pinus pinea)
In rural northern New Mexican cafes, my favorite purchase is pine nuts by the shot glass. The thin shell is easily removed by cracking it between your teeth. |
Michael Castleman
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| But the data clearly show that any fresh fruits and vegetables help prevent cancer. Get your five servings a day, and then take your supplements as extra added wellness insurance."
Forget brand names. All vitamins are essentially the same. "Only about a half-dozen drug companies, such as Hoffman La Roche, actually make vitamins," Dr. Hendler explains. "They supply all the hundreds of companies that sell them. What you're paying for is basically packaging and advertising. Personally, I buy the cheapest vitamins I can find. They're just as good as the expensive brands. |
Rebecca Wood
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| It offers more than canned, frozen, or past-their-prime fruits and vegetables can. Beans, most grains, seaweed, some spices, sweeteners, and seeds remain fresh for a year or more when properly stored. Due to their higher fat content, nuts—once shelled—quickly become stale. Unrefined vegetable oils are so fragile that to remain healthful, they demand special processing, handling, and storage.
The same holds true for freshly cooked foods. They impart more energy the day they're prepared rather than the next day—or in the case of packaged foods, the next month or the next year. |
Michael Castleman
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| If you opt for organic fruits and vegetables, the good news is that they're more available than ever. Health food stores, farmers' markets and even some supermarkets now carry items called organic. But are they really? Or do unscrupulous merchants simply slap the organic label on chemically grown food to be able to charge more for it? The Center for Science in the Public Interest, a Washington, D.C.-based nutrition advocacy organization, offers some suggestions.
Do some local research. |
Sheldon Saul Hendler and David Rorvik
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 PRECAUTIONS
Pregnant women and nursing mothers should try to obtain lutein and zeaxanthin from the consumption of five or more servings daily of fruits and vegetables. Chicken egg yolk is also rich in lutein and zeaxanthin, and pregnant women and nursing mothers who do not have problems with elevated cholesterol levels, should try to include this item in their diets, as well.
Lutein and zeaxanthin supplements should not be used for the treatment of vitamin A deficiency, since these carotenoids are not converted to vitamin, A. |
Textbook of Natural Medicine 2nd Edition Volume 2Michael T. Murray, ND
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| In contrast, plant foods account for only 28% of the protein intake. fruits and vegetables provide about 8%, legumes about 3%, and grain products 18%.1
It is often difficult to separate the effects of animal protein from the effects of animal fats, because they are so highly correlated. Despite this obstacle, there is much evidence that the reliance on animal proteins to meet protein requirements is linked to the development of several chronic degenerative diseases. There is evidence that the body handles animal proteins differently from plant proteins. |
Sheldon Saul Hendler and David Rorvik
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| D-glucaric acid content of various fruits and vegetables and cholesterol-lowering effects of dietary D-glucarate in the rat. Nutr Res. 1996; 16:673-682.
Walaszek Z. Potential use of D-glucaric acid derivatives in cancer prevention. Cancer Lett. 1990; 54:1-8.
Walaszek Z, Szemraj J, Narog M, et al. Metabolism, uptake, and excretion of D-glucaric acid salt and its potential use in cancer prevention. Cancer Detect Prev. 1997; 21:178-190.
DHEA
(Dehydroepiandrosterone)
TRADE NAMES
DHEA is available generically from numerous manufactures. |
| Brewer's yeast is also a good source of chromium. fruits and vegetables are generally poor sources of chromium, as are most refined foods.
ACTIONS AND PHARMACOLOGY
ACTIONS
Chromium may have glucose-regulatory activity. It may also have hypocholesterolemic and anti-atherogenic activities.
MECHANISM OF ACTION
The mechanism of chromium's possible glucose-regulatory activity is not well understood, but there are some theories. It is thought that the possible action of chromium on the control of blood glucose concentrations is the potentiation of insulin. |
| It is possible that they smoked less, and that this well-educated, health-conscious population may have eaten more fruits and vegetables and may have more regularly consumed other vitamin-mineral preparations that favorably altered the activity of beta-carotene or that conferred some protection by themselves. Additionally, some others have pointed out that long-term, high-dose use of beta-carotene produced no toxic effects in the treatment of some with skin disorders. |
| PRECAUTIONS
Pregnant women and nursing mothers should try to obtain an intake of beta-carotene from 3 to 6 milligrams daily from the consumption of five or more servings daily of fruits and vegetables. Pregnant women and nursing mothers should avoid intakes of beta-carotene greater than 6 milligrams/day from nutritional supplements.
Smokers should be made aware that supplemental intake of beta-carotene of 20 milligrams daily or greater were associated with a higher incidence of lung cancer in smokers. |
Rebecca Wood
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| Robert Shewfelt, one of the world's authorities on postharvest care of fruits and vegetables. While a potato gives off a mere 8 milliliters of carbon dioxide per kilogram per hour, green beans top the vegetable respiration rate by giving off 250 milliliters. The faster the respiration rate, the faster a vegetable expires. To keep vegetables fresher longer, limit their oxygen supply by wrapping them in plastic, recommends Shirley O. Corriher, in CookWise: The Hows & Whys of Successful Cooking.
Green Pea See Pea, Fresh. |
John Heinerman
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 None of his customers ever complained as he gradually ran out of basic foods like milk, bread, fruits and vegetables. But did they eferget rankled and cussed him good when he ran out of Pepsi-Cola! "People can get hooked on anything." Dr. Smith warns.
All of those health professionals with whom I conferred agreed unanimously that cleansing the system of drug residues is the first and most important step to follow. |
Earl Mindell
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 Lycopene, the substance that gives tomatoes, watermelon, pink grapefruit, and other fruits and vegetables their distinctive red color, is the new popular carotenoid on the nutritional block. Findings from Harvard University, the U.S. Department of Agriculture, and the Dana Farber Cancer Institute indicate that tomato consumption reduces the risk of cancer in general and prostate cancer in particular. In fact, the study showed that men who consumed large amounts of tomatoes had only about half the risk of prostate cancer as did men who consumed small amounts of tomato products. |
| Since only 9 percent of Americans eat five servings of fruits and vegetables a day, these supplements are playing an increasingly important role in our nation's health. There are phytochemical-enriched foods, for example snack bars fortified with soy phytochemicals (phytoestrogens) to alleviate symptoms such as hot flashes in menopausal women and to prevent prostate problems in men, nutraceutical-enriched margarine to lower blood serum cholesterol, as well as phytochemical-enriched candy for children who don't care for vegetables. |
| It's found in most fruits and vegetables; however, dried fruits such as prunes and apricots are the best source. As a supplement, I recommend 3 mg. daily. (Do not exceed 10 mg. daily.)
What are phytochemicals?
Phytochemicals are chemicals found in plants; health-promoting nutrients that give fruits, vegetables, grains, and legumes their color, flavor, and natural protection against disease. They are, essentially, the plants' immune system. |
John Heinerman
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| See my other book, Heinerman's New Encyclopedia of fruits and vegetables (New Jersey: Prentice Hall, 1995) under CABBAGE and MUSTARD for more information on both.) Most important are the two species mentioned in the parenthetical heading. The terms "white" (or yellow) and "black" (or brown) mustard are often applied to these two, respectively.
As a rule, the prepared mustard we buy in stores—like the "English" mustard powder we make our own variants with—consists of white mustard, perhaps yellowed by an additive such as turmeric (a key ingredient in curry powders). |
| I was busily autographing copies of several of my health encyclopedias {Healing Juices, Nuts, Berries and Seeds, and fruits and vegetables) when she arrived.
She told me what she had been diagnosed with and then mentioned that she had been screened for below-normal levels of gamma-aminobu-tyric acid (GABA) in her blood serum. GABA is considered to be the major inhibitory neurotransmitter within the human central nervous system; it is found chiefly in the cerebral cortex, the thalamus gland, and many other regions of the brain. |
Michael Castleman
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| Some of these men ate poorly, while others ate a diet high in fresh fruits and vegetables. Over six years, those in the good-diet group were significantly less likely to progress to AIDS. Iron, the B vitamins and vitamins C and E were particularly protective.
These results were confirmed by another study. A researcher at Johns Hopkins University in Baltimore analyzed diet and supplement diaries kept by 281 men who had tested positive for HIV. The diaries had been kept for up to almost seven years. |
John Heinerman
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| A Variety of Ingredients
All the common and some uncommon ingredients used in the curries of India and Southeast Asia have been dealt with in this book or two other volumes in the same series: Heinerman's Encyclopedia of Nuts, Berries and Seeds (Englewood Cliffs, NJ: Prentice Hall, 1995) and Heinerman's New Encyclopedia of fruits and vegetables (Englewood Cliffs, NJ: Prentice Hall, 1995). |
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