Melody Petersen
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 He worked as a self-employed trucker, hauling loads of meat to California and returning with cargoes full of fresh fruits and vegetables. Yet soon after he was diagnosed with cancer in the summer of 2006, he was forced to sell his semitruck to pay for his medical care. The tab for the drugs alone came to $ 180,000. Then there were the doctors and hospital to pay. The bills piled up even though he and Janice had paid for their own health insurance, a plan that cost them $8,000 a year. |
David Steinman
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 How about some organic fruits and vegetables, an organic fruit spread, or some Organic Valley dairy? What they offered was part of "dead" unconscious living. I didn't want that anymore.
Barely any life anyplace for me right now, it's too early, and the food is uninspiring. Why can't these people be inspired? What a drag.
Nature Works' publicist Mary Rosenthal had flown in the previous night from Minneapolis and met me in the lobby of my hotel. NatureWorks, she told me, was part of Cargill. |
Mike Adams, the Health Ranger
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 Ethylene gas is used to ripen tomatoes, bananas and other fruits and vegetables, so grocery stores can be quite deceptive, and often fruits and vegetables aren't really fresh. If you buy a peach, for example, it is usually as hard as a rock. That's not how peaches are in the real world, fresh off the tree.
I realize that a lot of people live in apartments, and they don't necessarily have a plot of land, but there are some foods, such as culinary herbs, that you can grow in pots on the windowsill. This is not ideal, but it can get you by. |
James Dowd and Diane Stafford
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 You get more sun and consume more fruits and vegetables in the summer, which raises your vitamin D and calcium absorption levels and increases your magnesium and serotonin production. You're going along great, feeling good, mood elevated; but then winter comes and your vitamin D level falls. Your serotonin production and calcium and magnesium levels decline, too, and these changes depress your mood.
The longer your winter, the more pronounced the seasonal variations in serotonin production. |
Ann M. Coulston and Carol J. Boushey
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 Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other vegetables) several times a week. Consume 3 or more ounce equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products.
In general, at least half the grains should come from whole grains. Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products. |
| The importance of choosing a variety of fruits and vegetables is emphasized.
Fruits, vegetables, and grains are the base of MyPyramid and form the foundation of a diet that is nutritionally adequate. In addition, high consumption of these foods has been shown to reduce the risk of a variety of chronic diseases, including cardiovascular disease and cancer [32-34]. |
James Dowd and Diane Stafford
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| Gourmet breakfasts often contain lox or salmon, but if that's too strong for you, eat a lean cut of pork, such as pork tenderloin, and fruits and vegetables.
Raw, blended, and juiced fruits are great. Make a smoothie with vegetables. I regularly add green, leafy vegetables and baby carrots to my morning smoothie, and I skip the dairy. Experiment with breakfast, and you'll figure out what you like. You don't have to buy into the options the food industry relentlessly promotes.
Q: How can we become more "immuno-competent" after age forty? |
Mike Adams, the Health Ranger
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 Preliminary research is showing that when plants are treated with sea kelp, in powdered or liquid concentrate form, they produce fruits and vegetables with much higher levels of antioxidants and phytochemicals. These plants are also more resistant to disease and pests, and they produce larger yields.
But even more interesting, when human beings consume these fruits and vegetables, they receive additional health benefits, such as enhanced immune system function, that would not be available if they were eating plants that were not treated with sea kelp. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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 I'm arranging the lists this way because many people find that they do "destination" marketing: They shop for canned goods, for example, at their local supermarket and fresh fruits and vegetables at a farmer's market or other local source.
Obviously, you won't be buying everything you need to eat for the duration of your SuperFoods Diet in one shopping trip! Some of the SuperFoods are fresh foods that should be purchased on a regular basis. But don't think you must be running to the market constantly. |
David Winston, RH(AHG), and Steven Maimes
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 Basically, everything from fruits and vegetables to breads and dairy can be fortified or enhanced with added nutritional supplements or herbs to impart additional health benefits.
The most common avenue for the use of adaptogens within functional foods is in beverages. There are now many drinks that contain ginseng, rhodiola, or schisandra, not for taste but for a functional health benefit. They are sold either as teas or tonic energizer drinks. This trend surely will continue and who knows, people may be eating Reishi Rigatoni and Eleuthero-O's cereal in the near future. |
Brenda Watson and Leonard Smith
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 The enzymatic level of fresh foods, such as fruits and vegetables, is reduced by long-term storage, pesticides, and toxins in the water and soil. As we age, the number of enzymes and their activity levels decrease. This is why supplementation with enzymes is helpful.
In the digestive system, enzymes break down foods by splitting apart the bonds that hold nutrients together—nutrients that the body will eventually use for energy. Normally, enzymes are present in raw foods to assist with digestion. However, many foods are depleted of their natural enzymes through cooking and processing. |
| These phytonutrients are found primarily in fruits and vegetables, as well as tea, nuts, whole grains, and legumes.
Some phytonutrients owe their health power to their antioxidant ability that destroys free radicals. Free radicals, as you have no doubt heard, are known to destroy cellular structures and are thought to be involved in causing or complicating diseases such as cancer and heart disease. Harmful free radicals can result from exposure to pollution and other toxins, as well as being produced by the body as it goes about its daily metabolic processes. |
| To make sure you don't run low on glutathione, which is key to phase II, eating ample fresh fruits and vegetables will help replenish that vital supply. Phase II can further get a boost from broccoli, Brussels sprouts, cauliflower, citrus fruits, cabbage, and the oils from lemon peels. (Note that some of these act as phase I inhibitors but phase II enhancers.) As previously noted, eggs, onions, garlic, high-fiber legumes and grains all encourage optimal detoxification. |
| That's one reason researchers believe organic fruits and vegetables are healthier—they are raised without pesticides, forcing them to produce more of their own protective chemicals.
TIP
Switch from processed peanut butter to raw almond butter or organic peanut butter. Most commercially manufactured nut butters add sugar, oils, preservatives, and other additives to the mix. Read the ingredients and make sure you don't see anything but 100 percent nuts. Keep organic fresh fruit and veggies cut up in the fridge, and make smoothies using fresh fruits such as bananas, berries, and orange juice. |
Benjamin H. Natelson, M.D.
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 On the other hand, your body can't get all of the vital nutrients it needs from fruits and vegetables alone, so this diet can be dangerous; that's the reason vitamin supplements are critical. As you can see, this is a very strict diet that you may decide is not terribly practical even to consider. The bottom line is that these diets can help, but they are very demanding and in this regard not terribly practical. But if you are interested in trying one of these, I would recommend that you do so in close consultation with a nutritionist. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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| So while a dieter on a high-protein diet is increasing his intake of saturated fat which has been linked to a range of health problems, he is also reducing his intake of high-quality whole foods like healthy carbohydrates and fruits and vegetables which are rich in the very nutrients that have been associated with reducing risks to the most common chronic causes of disease and death.
To step back for a moment, there's no question that evidence points to some association between high-protein foods and weight loss. |
| In another study, obese women who added more fruits and vegetables to their diet while cutting fat intake actually lost more weight over 12 months and felt less hungry than women who simply reduced their fat intake.57 The fact that this group of women lost weight and experienced less hunger than the women who simply tried to cut fat is significant as hunger is one of the major reasons people are unable to stick with a diet. |
Gary Null and Amy McDonald
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 Also, the soil in which our food is grown is depleted of the essential nutrients, even the soil in which 'organic' fruits and vegetables are grown. There are some organic farmers who do not remineralize their soil.
"Among the environmental contaminants at play when children have learning or behavior problems are insecticide and pesticide residues in our food and water and metal contamination, especially aluminum or lead toxicity. |
| I juice organic fruits and vegetables. My vegan lifestyle supplies me with constant energy throughout the day. I remember the times I crashed with exhaustion in the past around midday. Instead of being home with upper respiratory infections, today they are mild annoyances. My healthy body recuperates easily without absences from work.
MONICA JACKSON
My husband and I were introduced to a physical and emotional lifestyle change at Gary's health retreat. We are not totally vegan, but are aiming to be. We no longer smoke. |
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. |
Dawson Church
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 There are certainly lifestyle factors that make a big difference in our health and longevity Having a Body Mass Index of twenty-five or less, eating a diet rich in fruits and vegetables, daily aerobic exercise, avoiding smoking and excess alcohol—all these contribute to living to a ripe old age. There may be an epigenetic component to each of them too. Yet there is mounting evidence that invisible factors of consciousness and intention—such as our beliefs, feelings, prayers, and attitudes—play an important role in the epigenetic control of genes. |
Dan Buettner
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 But exactly which fruits and vegetables and how protective they are with which cancers is hard to say with certainty, although we have some very interesting data. For example, we found that women who consumed tomatoes at least three or four times a week reduced their chances of getting ovarian cancer by 70 percent over those who ate tomatoes less often. Something like that gives you pretty good evidence that there is protection, but because of our limited sample size, knowing the degree of protection may be more up for grabs. |
Mike Adams, the Health Ranger
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 Because people have distorted definitions of what fruits and vegetables really are. (Some people consider strawberry ice cream to be a serving of fruits!)
As a result, if you observed a group of people in a study and you made sure they ate raw fruits and vegetables and avoided all of the refined, manufactured food products, you would see phenomenal results. If you had people eating raw blueberries, nuts, green leafy vegetables, salads, and consuming whole drinks made from vegetable concentrates, then the results would be vastly different from what you're seeing in these published studies. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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| These days frozen
• fruits and vegetables can often be as : tasty and nutritious as fresh. And of
I course they're often far more conve-
': nient. If you're craving a vegetable that's i out of season or not readily available in
• your area, don't hesitate to buy a frozen ; version. Just be very careful that you're i not buying frozen fruits or veggies with
: added ingredients like sodium or high-
• fructose corn syrup. |
| The study results showed that one or two cups of tea, made from green, black, or oolong tea, provide a similar antioxidant ability as five servings of fruits and vegetables or 400 milligrams of vitamin C.13 Of course these results were in the laboratory: The author of the study urged caution in applying these results to humans because the bioavailability of the vitamin C would depend on a host of factors. But the finding is yet another compelling argument for the value of adding tea to your diet.
Orange Power
Oranges have long been one of the favorite SuperFoods. |
Peter J. Whitehouse and Daniel George
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 Was Mom right about fruits and vegetables?
Although most readers probably have heard this ad nauseam throughout their lives, most epidemiological studies demonstrate the importance of fruit and vegetable intake in maintaining brain health. Recently, a six-year study on nearly two thousand Chicago-area men and women showed that on measures of mental sharpness, older people who ate more than two servings of vegetables daily appeared about five years younger at the end of the six-year study than those who ate few or no vegetables. |
| Eat more fruits and vegetables (vitamins and minerals, antioxidants).
•Lower sodium intake.
•Restrict your daily calories.
•Enjoy alcohol in moderation.
Protecting Young Minds
?Promote breast-feeding in your family.
?Support the right of women to breast-feed in public.
?Ensure that all children are able to eat nutritious diets in their formative years.
Exercise
?Elevate your heart rate fifteen to thirty minutes a day, three times a week.
•Pick activities you enjoy.
?Protect your brain when exercising. |
| Although the specific diets of hunting-and-gathering peoples would have varied greatly with latitude and season, the daily food-finding behaviors of our Paleolithic ancestors would have generally allowed for an exceptionally wide range of fruits and vegetables with high concentrations of micronutri-ents and antioxidants. Their hunting-and-gathering behaviors would also have made the meat they consumed far different in composition from the domesticated meats we now consume. |
Brenda Watson and Leonard Smith
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| Eat organic fruits and vegetables whenever possible to avoid the chemicals, pesticides, and herbicides generally found in produce. When you do buy conventionally grown produce, peel away the outer skin first. For produce you can't peel, like broccoli, boiling or cooking it will take care of removing most chemicals, but don't forget to discard the water. Choose organic meats and dairy to avoid the hormones and antibiotics. Opt for wild-caught fish and cut down on albacore ("white") tuna and swordfish. Select unprocessed foods to avoid the preservatives, dyes, nitrates, and nitrites. |
| Not that the fiber of fruits and vegetables isn't wonderful for you, but you can also get a concentrated amount of the phytonutrients plants have to offer by juicing.
The benefit juicing has to offer to detoxification comes with the plants you choose to juice. Vegetables are preferable over fruits, as juicing many fruits concentrates the sugars found in fruit. Start with a dark green leafy base of kale or chard, and add vegetables such as beets, celery, and some lemon for taste or half an apple to sweeten it up a bit. |
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