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Foods That Fight Disease: A Simple Guide to Using and Understanding Phytonutrients to Protect and Enhance Your Health Laurie Deutsch Mozian, M.S., R.D. See book keywords and concepts

Vitamin E is found in the plant world in whole grains, nuts, seeds, wheat germ, asparagus, and lettuce. Anethofuran (AN-eh-tho-FYOOR-an). Anethofuran is a phytochemical found in the dill weed plant. It induces the anticancer detoxifying enzyme glutathione-S-transferase. Anethole (AN-eh-thole). Anethole is a phytochemical found in the peppermint plant. It acts as a carminative to expel gas from the bowels and as a digestive aid because it stimulates activity in the stomach and small intestines. It also increases the flow of breast milk. Anthocyanins (AN-tho-SIE-uh-nins).

Other sources are legumes, seeds, whole grains, potatoes, sweet corn, spinach, broccoli, cucumbers, Brussels sprouts, and radishes. Although it is thought that heat destroys the protease inhibitors in beans, protease inhibitors have been harvested from soybeans processed into tofu. They also have been found unchanged in chickpeas and kidney beans that have been subjected to the canning process. In laboratory studies, protease inhibitors function as suppressors of both the initiation and the promotion of cancer.

Food Your Miracle Medicine Jean Carper See book keywords and concepts

To help prevent such abnormally heavy menstmation losses, eat more foods rich in manganese, such as fruits (especially pineapple) and vegetables, whole grains, nuts and seeds. "Tea also has a great deal of manganese," she adds. Thumbs Down: TOO LITTLE FAT TO MENSTRUATE One of the greatest threats to menstruation and reproductive functioning is a deficiency of fat both in the diet and in the body. In fact, if women do not have sufficient levels of LDL cholesterol, traditionally called the "bad fat," they may not menstruate normally, says Laurence M. Demers, Ph.D.

You can get the memory-boosting amount in the diet by eating seafood, such as oysters and fish, legumes, cereals, whole grains and dark-meat turkey. A mere ounce of raw oysters supplies 20 milligrams of zinc, more than the recommended dietary allowance (RDA) of 15 milligrams. Three ounces of smoked oysters contain 103 milligrams of zinc, according to Agriculture Department figures. "There's a theory ... that man evolved in areas bordering seas and lakes because fish provided material for brain development which other species lacked.

To imitate the Mediterranean diet, here's what the typical American would have to do: • double seafood intake • increase vegetable consumption by 66 percent and fruit by 10 percent • eat 20 percent more whole grains and beans • eat 45 percent less red meat • eat 16 percent fewer eggs • eat four times as much olive oil • eat half as much of other vegetable oils • eat 50 percent less whole milk, cream and butterfat SURE WAY TO POISON ARTERIES Shun animal fat. It is the real dietary demon in heart disease.

That mainly means more whole-wheat bread and whole grains, especially cereal bran, the king of laxatives. Nothing matches bran's purgative stool-bulking capabilities. A little daily bran could restore normal bowel movements in, conservatively, 60 percent of those who suffer from common constipation, says British authority Nicholas W. Read, M.D., director of the Centre for Human Nutrition at the University of Sheffield. Unquestionably, much constipation comes from a deficiency in high-fiber foods. Dr.

Some high-chromium foods are nuts, oysters, mushrooms, whole grains, wheat cereals, beer, wine, rhubarb, brewer's yeast—and broccoli! One analysis found that one cup of broccoli contained 22 micrograms of chromium, ten times more than any other food. Barley is also rich in chromium, perhaps helping explain the grain's longtime use in Iraq as a diabetes remedy. In animal experiments, barley helps suppress insulin surges. Thumbs Up: THE POWER OF CURRY SPICE Don't overlook the power of fenugreek seeds, long used in the Middle East and India to treat several diseases, including diabetes.

Foods That Fight Disease: A Simple Guide to Using and Understanding Phytonutrients to Protect and Enhance Your Health Laurie Deutsch Mozian, M.S., R.D. See book keywords and concepts

Rice. See whole grains. Romaine Lettuce Like other green, leafy vegetables, romaine lettuce is a source of lutein and zeaxanthin, the phytochemicals that form the yellow pigment in the macula of the eyes. Romaine is also a fair source of beta-carotene. It is the most nutritionally dense of all the lettuces. Romaine lettuce is available all year fresh in the produce section of the supermarket. Rosemary The herb rosemary is known as the herb of remembrance. This romantic association may have some scientific basis.

Eat and Heal (Foods That Can Prevent or Cure Many Common Ailments) the Editors of FC&A Medical Publishing See book keywords and concepts

Even if experts debate how all this really works, anyone who loads their plate with whole grains, legumes, fresh fruits, and vegetables will say there's no arguing with natural success. Burkitt also considered fiber a protector against other conditions, like gallbladder disease, varicose veins, and hiatal hernia. How to fit more fiber into your day Now that you have so many good reasons to eat fiber, consider these ways to get more into your diet. But don't overdo it.

Foods That Fight Disease: A Simple Guide to Using and Understanding Phytonutrients to Protect and Enhance Your Health Laurie Deutsch Mozian, M.S., R.D. See book keywords and concepts

For many years, we've known that people who eat more whole grains, fruits, and vegetables have less disease. We know this from examining the diets of different populations around the world. However, until recently, we didn't know exactly why. We had assumed that the low fat and high fiber content of their diets conferred health benefits. But this is just part of the truth. Another part of the picture of the way foods help fight disease is emerging, and it includes the existence of phytochemicals in our foods that previously were unknown to us.

Eat and Heal (Foods That Can Prevent or Cure Many Common Ailments) the Editors of FC&A Medical Publishing See book keywords and concepts

Eating fiber-rich fruits, vegetables, and whole grains can be a big help in taking off extra pounds. Just be sure to drink plenty of water. The liquid makes the fiber swell, causing you to feel full. And since it passes slowly through your upper digestive tract, you wont get hungry again right away. What's more, most fiber isn't digested, so it doesn't add many calories.

Eat Right, Live Longer: Using the Natural Power of Foods to Age-Proof Your Body Neal Barnard, M.D. See book keywords and concepts

Have 5 or more servings of whole grains. A serving is Vi cup hot cereal, 1 ounce of dry cereal, or 1 slice of bread. • Fruits. Have 3 or more servings of fruits per day. A serving is 1 medium piece of fruit or Vi cup cooked fruit or juice. Some of the world's most delightful cuisines have been exploiting all of these foods for centuries. At an Italian restaurant, a bowl of minestrone is made from carrots, grean beans, cabbage, peas, chickpeas, and lima, kidney, and Great Northern beans, along with a bit of pasta.

It may also help to use whole grains, such as brown rice, as opposed to ground-up grain products, such as pasta or bread, and to have frequent small meals. There is a great deal of variation from one person to the next, so you will need to see which foods are your allies and which are not. diabetes The opposite problem—too much sugar—is called diabetes. It gets more and more common as we get older, especially if we gradually gain weight. But the approach to diabetes has been revolutionized. In fact, it is usually preventable and the majority of adult-onset cases are actually reversible.

Vegetable oils stimulate hormone production, just as animal fats do. • whole grains are preferable to refined grains, such as white bread or white rice, and whole fruits are preferable to fruit juice. Beans and vegetables are also good fiber sources. • Certain plants, particularly soy products, contain helpful phytoestrogens, which reduce the effects of normal estrogens on a woman's body. • Keep alcohol to a minimum. • Until more is known about chlorine's effects on hormones, use bottled water for drinking and cooking. Dairy products contain sex hormones, too.

Burkitt was particularly fond of the fiber in whole grains, but beans, vegetables, and fruits also help. The best diets exclude meat, dairy products, and overly refined grains because they displace the fiber-rich foods your body needs. The very first day that you begin a vegetarian diet that is generous in whole grain breads, brown rice, baked beans, broccoli, spinach, fresh fruit, and all the other foods your body was designed for, your digestive tract begins to change.

Include whole grains and legumes (beans, peas, and lentils) in your daily menu for vitamin E and selenium. • Avoid animal products. • Keep oils to a minimum. FOUR KINDS OF EXTERNAL PROTECTION Unlike your arteries, heart, liver, or just about any other part of your body, your skin has direct contact with air, sunlight, and pollutants. So its "aging" process begins early in life. But unlike all your internal organs, you can apply protective balms directly to it.

Earl Mindell's Supplement Bible: A Comprehensive Guide to Hundreds of NEW Natural Products that Will Help You Live Longer, Look Better, Stay Heathier, ... and Much More! Earl Mindell, R.Ph., Ph.D. See book keywords and concepts

In addition to reducing our intake of fish, we are not eating as many whole grains and seeds, which are also abundant in omega-3 fatty acids. The overall decline in omega-3 consumption may be creating a DHA deficit that is damaging to our health in many different ways, especially our mental health. According to an article published in the American Journal of Clinical Nutrition, Dr. Joseph R. Hibbeln and Dr. Norman Salem of the National Institute of Health have linked the increase in depression in North America over the past century to a steady decline in DHA consumption.

Garlic, onions, broccoli, whole grains, and red grapes are excellent food sources of selenium, but Americans may not be getting enough of this mineral from food. As I noted earlier, the level of selenium in soil varies according to geographic area, and these disparities are reflected in the food grown from that soil. But even if food starts out selenium-rich, modern methods of food production can destroy this precious mineral. For example, processing wheat to white flour strips it of much of its selenium, a practice for which we may be paying a steep price.

Doctor, what Should I Eat?: Nutrition Prescriptions for Ailments in Which Diet Can Really Make a Difference Isadore Rosenfeld, M.D. See book keywords and concepts

Perhaps the most important ACS recommendation is to eat more high-fiber foods (see page 116)—at least six servings a day of whole grains, which are present in whole-wheat bread or pita, macaroni, and brown rice, as well as in cereals such as corn and bran flakes. Substitute whole-grain bread for white, and use whole-grain flour in your baking recipes. You can add to the variety of your fiber intake with foods such as air-popped popcorn, baked potato with its skin included, and chickpeas (which, incidentally, make a wonderful salad). Have a high-fiber cereal at breakfast.

Food Your Miracle Medicine Jean Carper See book keywords and concepts

The best all around advice is to eat the same diet as the one that helps prevent heart disease—foods that are low in fat, especially animal fat, and rich in high-fiber carbohydrates such as beans, oats, whole grains, nuts, fruits and vegetables. OTHER FOOD CONNECTIONS YOU SHOULD KNOW ABOUT ACNE: THE CHOCOLATE MYTH If you fear that eating chocolate gives you acne or pimples, you are not alone. It is a common belief, but it's a medical myth. Dermatologists at the University of Pennsylvania proved it by persuading sixty-five acne-plagued adolescents to overdose on chocolate.

Prevention's Healing With Vitamins : The Most Effective Vitamin and Mineral Treatments for Everyday Health Problems and Serious Disease The Editors of Prevention Magazine Health Books See book keywords and concepts

Around the turn of the century, we were getting about eight milligrams a day from a diet based on whole grains, nuts and seeds," she says. Nowadays, people average two to three milligrams. "A number of studies have shown that you need at least three milligrams and up to five milligrams of manganese a day to maintain a positive balance," Dr. Freeland-Graves says. sing Manganese Safely Research indicates that amounts of up to 10 milligrams of manganese a day are safe, Dr. Freeland-Graves says. There's no need to get more than 3.5 to 5 milligrams daily, she adds.

Prevention's New Foods for Healing: Capture the Powerful Cures of More Than 100 Common Foods Prevention Magazine See book keywords and concepts

Once you cut back on these foods, you'll automatically find yourself eating more low-fat foods, like vegetables, whole grains, and legumes, says Dr. Nixon. If you do this consistently, the amounts of fat in your diet will naturally drop to lower levels. The Fiber Solution For a long time, no one took dietary fiber seriously. It's not a nutrient. It isn't absorbed by the body. In fact, it doesn't seem to do much of anything. As it turns out, fiber does more than anyone ever imagined.

Herbs for Health and Healing Kathi Keville See book keywords and concepts

This is followed by garden rhubarb stalks and pineapple. Even whole grains, nuts, seeds and avocados contain some estrogenlike compounds. This is a book about herbs, but sometimes women find that herbs alone are not enough and that they also need to take vitamin E. Herbalists suspect that vitamin E enhances the functioning of some herbs. The use of vitamin E to treat menopausal symptoms is not new. In 1949, the British menopause researcher Hugh McLaren, M.D.

You can do that by eating lots of fruits, vegetables and whole grains. You should also stay away from pastries and breads made with refined flour, and be sure to drink plenty of water. Bulk laxatives are the gentlest solution to occasional constipation, especially if you have sensitive or inflamed bowels. Bulk laxatives are often safe to use even when you have intestinal inflammation, hemorrhoids, or colitis or are pregnant or nursing. If you have any of these conditions, ask your doctor if these kinds of laxatives are safe for you to use.

Be sure to get plenty of nutrients from fresh fruits and vegetables and whole grains and go easy on saturated fats. According to the American Academy of Dermatology, hair needs a steady supply of protein. Malnutrition and even heavy dieting can cause hair loss, but don't go overboard in planning a high-protein diet to save your head. Nutritional expert Carl Pheiffer of the Brain-Bio Institute in Princeton, New Jersey, found that although hair requires protein, it is actually more likely to fall out when your diet is more than 20 percent protein.

These scientists recommend a diet high in complex carbohydrates, such as potatoes and whole grains, to relieve depression, anger, anxiety, insomnia and mood swings. But, they say, you should avoid sweets. Finally, wild yam and chamomile can be used to relieve the nausea, indigestion, tension and food allergies that can be intensified by PMS. ACNE In addition to all the PMS symptoms already mentioned, many women also develop acne just before menstruation. Take vitex to reduce the severity of this problem. You might also want to read chapter 17.

Herbal Medicine From the Heart of the Earth Sharol Tilgner, N.D. See book keywords and concepts

Phytosterols are most common in whole grains, nuts, seeds and legumes. The sterol, beta-sitosterol has phytoestrogen activity as well as anti-inflammatory activity and antipyretic activity.228229 It can be found in Anemone pratensis, Angelica sinensis, Calendula officinalis, Glycyrrhiza glabra, Hypericum perforatum, Larrea spp., Panax spp., Piscidia erythrina, Plantago psyllium, Serenoa repens, Symphytum spp., Taraxacum officinale, Trifolium pratense, Turnera spp., Tussilago farfara, Valeriana officinalis, Viburnum prunifolium.

Prevention's Healing With Vitamins : The Most Effective Vitamin and Mineral Treatments for Everyday Health Problems and Serious Disease The Editors of Prevention Magazine Health Books See book keywords and concepts

The optimum diet fot a person with CFS is the same as for anyone who's aiming for optimum health: high in fibet and complex carbohydrates, with lots of fruits, vegetables, beans and whole grains. Dr. Magaziner also tells people with CFS to avoid processed foods, which are often full of additives, preservatives and artificial colorings and flavorings. Get tested for food allergies. People with CFS ate particularly prone to food alletgies and often improve significantly when the allergies are detected and treated, says Dt. Cheney.

Foods rich in magnesium include whole grains, almonds, cashews, spinach, beans and halibut. Chromium Helps Insulin Work Better Chromium is a trace mineral. The very same mineral used to put a shine on car bumpers, it is a key player in the body's use of sugar. It hooks up with insulin to help escort sugar through the cell membrane and into the cell. Deficiencies of chromium make cells resistant to insulin and lead to high blood sugar levels. Of 15 studies that have looked at the effects of chromium supplementation on the body's ability to use sugar, 12 show positive results.

Foods That Fight Disease: A Simple Guide to Using and Understanding Phytonutrients to Protect and Enhance Your Health Laurie Deutsch Mozian, M.S., R.D. See book keywords and concepts

The type of fiber found in whole grains is mostly insoluble, which means that it does not break down in water. It is also indigestible, so it adds bulk to the digestive contents, speeding up the movement of food through the digestive tract. It provides relief from constipation and di-verticulosis and may help to reduce the risk of colon cancer. The role that insoluble fiber plays in disease prevention is well documented. Soluble fiber is found in fruits and vegetables, beans, legumes, seeds, oats—particularly the bran portion of unrefined oats—and barley.

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