| Picture a cornucopia of fruits and vegetables: crunchy orange carrots; deep purple eggplants; bright red plump tomatoes; shiny green peppers; luscious purple grapes; abundant green leaves of lettuce, kale, and spinach; yellow and green squash; large juicy peaches. These are nature's gifts, filled with an incredible array of vitamins, minerals, and phytonutrients that nourish and heal us. The deeper the color, the more antioxidants and other beneficial phytochemicals you're getting. |
| About 9,000 people recorded the foods they ate over a twenty-four hour span—and the results of those surveys showed that only 11 percent had eaten adequate servings of fruits and vegetables. Another large government survey, this one from the Centers for Disease Control and Prevention (CDC), found that only 23 percent of American adults meet current recommendations for exercise. (For more details on this survey, see www.cdc.gov/nchs/data/series/sr_10/srl0_232. pdf.)
Obviously, we have room for improvement in both the way we eat and our commitment to exercise. |
Dr. Abram Hoffer, MD, FRCP (C) and Dr. Harold D. Foster, PhD
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 Generally, mariners ate enough food to meet their daily caloric needs, but lacking fruits and vegetables, their diet did not provide adequate ascorbic acid. The key issue was not food quantity but quality. This problem was compounded by copper cooking pots; this metal is antagonistic with vitamin C. Several years later in 1747, onboard the HMS Salisbury, John Lind discovered the value of oranges and lemons (which contain high levels of vitamin C) in managing scurvy. |
Dr. Edward F. Group III, DC, ND, DACBN
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| How to Reduce Toxins from Parasites
• Wash all fruits and vegetables. Remove any waxy coatings applied to the food's exterior (as a cosmetic preservative). Cut out any "nicked", dark, mushy, or recessed areas in produce. Buy organic foods whenever possible.
• Carefully cook meats, chicken, and fish to the appropriate temperature. Check the food (especially fish) for worms that may be just beneath the skin. Wash hands carefully after handling any raw meat and clean all work surfaces after every food prep. Use a wooden cutting board when preparing or cutting raw meats. |
Ray D. Strand
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 Obviously, we need to replace these foods with more fruits and vegetables as well as vegetable protein. I realize that methionine is an essential amino acid; however, in the American diet, we will always get more than enough.
The other side of the coin is providing enough folic acid, vitamin B6, and vitamin B12 so that the enzyme systems needed to break down homocysteine can work effectively. It is interesting to note that all studies that have shown harmful aspects of elevated homocysteine have also shown depleted levels of B vitamins. |
Dr. Edward F. Group III, DC, ND, DACBN
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| You can purchase organic beverages, such as all-natural juices made from organic fruits and vegetables, now as well. Most likely, you can find a local farmer's market in or near your city, especially near rural areas. A farmer's market is the best place to buy your food because it is grown in your local environment and picked ripe, plus it supports local, small-production farmers.
You might be saying, "I know organic foods are good for me, but they're too expensive." My response is—how much do you think your health is worth? |
| If we can't count on raw fruits and vegetables to be pure sources of nutrition, how are we supposed to obtain the energy necessary for life?"
The answer lies in choosing organically grown or locally grown (farmer's market) foods. Even better, you should grow your own food organically in a backyard garden, provided you don't live near sources of pollution such as refineries, heavy industry, or freeways. What does organic mean? The United States Department of Agriculture (USDA) National Organic
Program defines organic food production as "... |
| The study analyzed seven nutrients in 25 different fruits and vegetables. The findings were less than encouraging.1
Food
(1951-1999)
Nutrient and Amour
[Note: Negative it of Change (Percen
Changes are Highlighted] tage)2
Calcium • Iron
Vitamin A
Vita- : Thiamin C j mine
Riboflavin
Niacin
Apple
20.0 -55.3
-41.1
16.0 -75.0
-66.7
-30.0
Banana
-23.8 -41.7
-81.2
-13.0 j 0.0
-100.0
-1.4
Broccoli
-62.8 -33.9
-55.9
-io.i ; -40.0
-42.9
-2.7
Onion
-37.5 -52.9
-100.0
-54.8! 56.9
-41.2
135.3
Potato
-27.5 -58.6
-100.0
-57.4 -14.6
-50.0
44.9
Tomato
-55.7 -18. |
| You can regain electrons by walking in the woods or along the beach, breathing pure oxygen, and eating live fruits and vegetables. These activities contribute electrons to your body to help it regenerate. Without a doubt, most Americans do nothing to counteract the effects of electron-stealing radiation and they also saturate themselves with harmful EMF's by surrounding themselves with all the latest trendy gadgets, toys, technology, and other trivial "conveniences".
You might be thinking, "Hey, a little radiation when I use the Internet, watch TV, or talk on my cellphone won't hurt. |
Jonny Bowden, Ph.D., C.N.S.
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 It was fueled by a fervent wish to consume the healthy products of the small, sustainable farm where fruits and vegetables and cows and pigs and chickens and horses lived in an interdependent atmosphere of pastoral tranquility, where food—
The 4 rr\ Ua-iIthiact Ac nn Carth whether animal or vegetable—was grown (or raised) the "old-fashioned" way. |
| Unfortunately, raspberries were on the Environmental Working Group's list of twelve most consistently contaminated (with pesticides and other agricultural chemicals) fruits and vegetables. I'd consider putting them on my "buy organic" list.
Strawberries
*
Strawberries, like all berries, are a real health bonanza. All berries—strawberries, blueberries, raspberries—contain chemicals found to protect cells against cervical and breast cancer. |
| Low in Calories, High in Nutrients
Asparagus, like most fruits and vegetables, has a very favorable ratio of potassium to sodium. A cup of cooked asparagus contains a whopping 404 mg of potassium, as well as 268 meg of folate, a very important B vitamin that helps prevent neural tube defects and helps reduce a harmful blood chemical called homocysteine. It's also high in vitamin K, essential for healthy clotting and for strong bones. There's also rutin, which helps protect blood vessels, and the anti-inflammatory, cancer-fighting flavonoid quercetin. |
| Currently, there is a testing procedure used by the USDA and others to determine the antioxidant capacity of fruits and vegetables. They look at all the different antioxidants and phytochemicals that are found in a plant food and determine how well everything works together as a team—how much actual ability the "team" has to fight cell-damaging free radicals. The foods are given what's called an ORAC rating; ORAC stands for oxygen radical absorbance capacity. |
Hyla Cass, M.D.
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 If you are fortunate enough, like Gloria, to recognize insulin resistance before it turns into diabetes, you may be able to get your cells to start heeding insulin's knock again by losing weight, exercising, and eating a well-rounded whole-foods diet—low in sugars, unhealthy fats, and refined carbohydrates, and rich in fruits and vegetables.
KEYS TO NATURAL BLOOD SUGAR CONTROL
In Chapter 2, you learned about the basics of a truly healthful diet. Those basics apply to people with diabetes or prediabetes as well. |
Peter J. Whitehouse and Daniel George
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 Other experts recommend eating antioxidant-rich diets full of fruits and vegetables, since it is theorized that such antioxidants as vitamins E and C and selenium may have the capacity to neutralize free radicals by donating their electrons to help with stability. An abundance of antioxidants, it is held, may preempt the chain reaction of damage to living cells in the body.
These theories withstanding, the long-term effects of antioxidants have not been proven. |
David Brownstein
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 Also, raw fruits and vegetables can be used as 'natural' sweeteners in food. The consumption of fresh fruits and vegetables has dramatically declined in this country. The average American eats less than two servings of both fruits and vegetables per day. Fresh fruits and vegetables provide many vitamins and minerals that help the thyroid and other hormonal glands function normally.5
Recommendations
Eliminate refined sugar and processed food that contains refined sugar such as table sugar, brown sugar, corn syrup and dextrose. |
Mike Adams, the Health Ranger
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 Of course, eating lots of fresh fruits and vegetables is a great way as well, but few of us can actually consume the massive quantities of fruits and vegetables that are recommended by nutritionists. For most of us, it comes down to supplementary fiber, and Fiberzon fills the gap.
By the way, while you're purchasing Fiberzon, you might feel good realizing that this is coming from a company that's accomplishing tremendous good in the world. This is the Amazon Herb Company, founded by John Easterling, and it's a company that operates with a high degree of ethics. |
Dan Buettner
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 For this trip, she'd done several months' research into the nutrient values of fruits and vegetables that we'd expect to encounter in Nicoya. So when she heard about Aureliano's yard, which Jorge had described as "a private Garden of Eden," Eliza leaped at the opportunity to meet him.
Eliza stood up with a stack of notes and began clicking through a series of images. As we saw pictures of Santa Ana, Aureliano's wood-plank house, his family and garden, she narrated his story. Aureliano's life and that of Don Faustino were strikingly similar. |
Herbert Ross, DC with Keri Brenner, L.Ac.
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 Do you eat raw fruits and vegetables?
¦ Do you eat raw or undercooked meat or fish?
¦ Do you work in a hospital, day care center, sanitation department, or garden, or around animals?
¦ Do you engage in oral or anal sex?
¦ Do you have some or all of these symptoms: dark circles under your eyes, distended abdomen, bluish lips, allergies, diarrhea or constipation, anemia, skin eruptions, anal itching, chronic fatigue, loss of appetite, insomnia, depression, or sugar cravings?24
Purged stool test: Ann Louise Gittleman, MS, recommends using a purged stool test for parasites. |
Dan Buettner
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| I wasn't familiar with all the different kinds of fruits and vegetables available to Nicoyans, but all of our team's research and everything we had observed directly in the field pointed to Nicoyans being big consumers of fresh fruit. Our research also suggested that fruits' role in preventing stomach cancer seemed to offer a piece in Nicoya's longevity puzzle.
SOMETHING IN THE WATER? Near the end of our second week in Nicoya, Gianni and Michel were putting a couple other pieces in place. |
Dr. Steven R. Gundry
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 You've been assured for years that fruit juice is a convenient way of getting those pesky five servings of fruits and vegetables each day, but, sorry to say, you've been duped. Ask any diabetic who has to take insulin shots what she should do when she has an attack of low blood sugar. That's right, drink OJ. It, or any fruit juice for that matter, will raise your blood sugar so fast and so high that I couldn't put a tourniquet around your arm, find a vein, and inject 50 percent dextrose into you any faster. Once again, if your blood
Mainlining Sugar ill 1 1 . |
Dan Buettner
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| Showcase fruits and vegetables.
Put a beautiful fruit bowl in the middle of your kitchen table. At the bottom of it, leave a note that reads "Fill Me." Instead of hiding vegetables in the refrigerator compartment that says "Produce," put them front and center on shelves where you can see them.
Lead with beans.
Beans are a cornerstone of each of the Blue Zone diets. Make beans—or tofu—the centerpiece of lunches and dinners.
Eat nuts every day.
The Adventist Health Study shows that it doesn't matter what kind of nuts you eat to help extend your life expectancy. |
Mike Adams, the Health Ranger
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 With all of the new research showing the health benefits of fresh fruits and vegetables, eating these fruits and vegetables straight out of garden in their raw, live, state is going to be an essential part of maintaining optimum health.
In fact, this could open up a whole new wave of interest in people growing their own dietary supplements. If you're growing your own okra, and eating it raw right off the plant, as I do, for example, you're going to experience a lot of health benefits from those live okra pods. |
James Dowd and Diane Stafford
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 The second diet was high in fruits and vegetables and rich in potassium and magnesium but low in calcium due to the absence of dairy. The third—a combination diet—added low-fat dairy to the fruit-and-vegetable diet and reduced the saturated fat. All the diets provided the same amount of calories and salt.
African Americans with high blood pressure and those without high blood pressure all lowered their blood pressure numbers, and those with high blood pressure on the combination diet showed the greatest reduction. |
David Winston, RH(AHG), and Steven Maimes
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 In addition to fruits and vegetables, people since ancient times have used specific plants in the form of spices, condiments, and teas to enhance appetite, alter mood, and promote physical and mental well-being. Many plants also were used by healers as medicines to improve poor health and restore vitality in sick patients.
Throughout history, people selected which plants to use by carefully observing their effects on animals and other people. Although not scientific, this process for selecting physiologically active plants was effective because people were used as trial subjects. |
Dan Buettner
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| Most vitamin requirements are best achieved by eating six to nine servings of fruits and vegetables a day. Very few people do that, so probably the cheapest, least expensive multivitamin you can buy is not a bad idea to help achieve them. If you're an older man, you should not have a supplement with iron because iron accumulates in the heart and can lead to a condition called hemosiderosis. Look on the market for vitamin supplements that do not have iron that are designed specifically for men.
WHAT'S A SMART DIET FOR LONGEVITY? Robert Kane: Eating a reasonable diet makes a lot of sense. |
Peter J. Whitehouse and Daniel George
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| As with n-3 fatty acids, it is recommended that you acquire antioxidants from actual fruits and vegetables rather than through supplemental means.
Spice up your memory?
A recent study of 1,010 elderly Asians not diagnosed with a form of dementia revealed a possible association between curry consumption and increased cognitive performance on the Mini Mental State Examination. The study, undertaken by Dr. Tze-Pin Ng et al. |
Hyla Cass
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| About 9,000 people recorded the foods they ate over a twenty-four hour span—and the results of those surveys showed that only 11 percent had eaten adequate servings of fruits and vegetables. Another large government survey, this one from the Centers for. Disease Control and Prevention (CDC), found that only 23 percent of American adults meet current recommendations for exercise. (For more details on this survey, see www.cdc.gov/nchs/data/series/sr_10/srl0_232. pdf.)
Obviously, we have room for improvement in both the way we eat and our commitment to exercise. |
Mike Adams, the Health Ranger
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 I could say the same thing about the healthy diet -- eating your fruits and vegetables. There are health benefits from eating eight to twelve servings of fruits and vegetables each day. When you study the medical literature, you understand, without a doubt, that patients who take a complete balance of optimal levels of high-quality nutritional supplements have a health benefit over those who don’t.
So I don’t look at it as treating a disease. I look at it as a health benefit that improves their health. |
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