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CANNED LIGHT TUNA. This kitchen staple is packed with selenium, and antioxidant that protects skin cells against sun damage that can lead to skin cancer. People whose blood has the highest levels of selenium had a 57% lower rate of developing basal cell carcinoma and a 64% reduction in squamous cell carcinoma, compared with those with the lowest levels, according to a 2009 Australian study of almost 500 adults. Other selenium sources include turkey and fortified instant cereal. The DV for selenium is 55 mcg, the amount found in a little less than 3 ounces of canned light tuna.
DARK CHOCOLATE. New research shows that women who consumed a daily drink containing 2 tablespoons of high-flavanoid cocoa powder for 12 weeks had skin that was significantly smoother, retained more moisture, and had better circulation. Grotto says you can achieve the same effect with a daily ounce of high-flavanoid dark chocolate.
BACK TEA WITH CITRUS PEAL. Long-time tea drinkers enjoy half the risk of skin cancer - especially if they sip two or more cups each day, according to a 2007 Dartmouth Medical School study. That's possible due to tea's polyphenols, which may help protect against UV radiation. Brew tea with citrus peel to boost its anticancer powers even more. The combined theaflavins in black tea and the d-Limonene in citrus reduced the risk of squamous cell carcinoma by 88%, says research from a University of Arizona College of Public Health study.
CARROT JUICE. Once cup of carrot juice (which is equal to 1 pound of of carrots) contains 22 mg of beta-carotene, a powerful antioxidant that several studies show can help protect skin against sunburn. And the more you drink, the more protection you build up.
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ALCOHOL. Scientists aren't exactly sure why, but drinking more than two alcoholic beverages a day raises your risk of basal cell carcinoma by up to 30%, according to research at Harvard School of Public Health.
Sunday, February 21, 2010
BOOST YOUR MEMORY
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APPLES. Eating two or three apples a day increases levels of acetylcholine, a neurotransmitter crucial to maintaining memory that tends to decrease with age, according to research from the University of Massachusetts. Additionally, antioxidants in the fruit protect brain cells from free radical damage.
CHICKEN BREAST. In a study of more than 6,000 people conducted by the Rush Institute for Healthy Aging and CDC, those who ate foods high in niacin, like chicken breast, yellowfin tuna, and Chinook salmon, had a 70% lower risk of mental decline and Alzheimer's. Aim for at least 14 mg of niacin daily, the amount in 3.5 ounces of roasted skinless chicken breast.
COFFEE. People who drank three to five cups of filtered java a day reduced their risk of dementia and Alzheimer's by 65%, according to results from a Finnish/Swedish study of more than 1,400 people over 2 decades by the University of Kuopio and published in the Journal of Alzheimer's Disease.
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LIVER. This meat - along with turnip greens and shiitake mushrooms - has large amounts of copper. A diet high in this mineral (2,750 mcg daily) is associated with a faster rate of cognitive decline by the equivalent of 19 years, research shows, if eaten along with a diet high in saturated and trans fats.
APPLES. Eating two or three apples a day increases levels of acetylcholine, a neurotransmitter crucial to maintaining memory that tends to decrease with age, according to research from the University of Massachusetts. Additionally, antioxidants in the fruit protect brain cells from free radical damage.
CHICKEN BREAST. In a study of more than 6,000 people conducted by the Rush Institute for Healthy Aging and CDC, those who ate foods high in niacin, like chicken breast, yellowfin tuna, and Chinook salmon, had a 70% lower risk of mental decline and Alzheimer's. Aim for at least 14 mg of niacin daily, the amount in 3.5 ounces of roasted skinless chicken breast.
COFFEE. People who drank three to five cups of filtered java a day reduced their risk of dementia and Alzheimer's by 65%, according to results from a Finnish/Swedish study of more than 1,400 people over 2 decades by the University of Kuopio and published in the Journal of Alzheimer's Disease.
AVOID THIS:
LIVER. This meat - along with turnip greens and shiitake mushrooms - has large amounts of copper. A diet high in this mineral (2,750 mcg daily) is associated with a faster rate of cognitive decline by the equivalent of 19 years, research shows, if eaten along with a diet high in saturated and trans fats.
Tuesday, February 16, 2010
PARSLEY THE URINARY TRACT AID
TRADITION SAYS: Parsley root can be used for diseases of the urinary tract, wrote botanist and apothecary John Parkinson in a treatment recommendation he prepared for the Queen of England in 1629. Centuries later, Boericke's Homeopathic Materia Medica recommended parsley for urinary tract ailments, as did The Electric Materia Medica, Pharmacology and Therapeutics, a manual of the Eclectics, a group of US physicians who practiced from the mid-1800s to the early 1900s and were famous for their use of North American botanicals.
Of course, after you've eaten all those onions, you'll also need this breath freshener of yore. "The strong smell of onions is quite taken away by the eating of parsley leaves," counseled Parkinson.
RESEARCH PROVES: According to Yarnell's 2002 World Journal of Urology review of several animal studies, parsley roots do increase urine output. The German Commission E, a regulatory body, has approved the plant for cystitis and other urinary tract disorders.
GET THE BENEFIT: If you have a urinary tract infection or a similar discomfort, try drinking three daily cups of tea, each made with 2 g of common parsley (you don't need just the roots), or taking 2 to 4 ml of tincture 3 times each day for the duration of the condition.
To benefit the urinary tract long-term, eat parsley leaves regularly, advises Yarnell. Munch on the sprig decorating your restaurant meal; at home, add chopped leaves to omelets, salads, and hot dishes. One more benefit of eating it: Parkinson's breath-freshening advice will work as well for you as it did for the Queen of England, thanks to parsley's odor-zapping chlorophyll.
Of course, after you've eaten all those onions, you'll also need this breath freshener of yore. "The strong smell of onions is quite taken away by the eating of parsley leaves," counseled Parkinson.
RESEARCH PROVES: According to Yarnell's 2002 World Journal of Urology review of several animal studies, parsley roots do increase urine output. The German Commission E, a regulatory body, has approved the plant for cystitis and other urinary tract disorders.
GET THE BENEFIT: If you have a urinary tract infection or a similar discomfort, try drinking three daily cups of tea, each made with 2 g of common parsley (you don't need just the roots), or taking 2 to 4 ml of tincture 3 times each day for the duration of the condition.
To benefit the urinary tract long-term, eat parsley leaves regularly, advises Yarnell. Munch on the sprig decorating your restaurant meal; at home, add chopped leaves to omelets, salads, and hot dishes. One more benefit of eating it: Parkinson's breath-freshening advice will work as well for you as it did for the Queen of England, thanks to parsley's odor-zapping chlorophyll.
CAYENNE THE PAIN FIGHTER
TRADITION SAYS: Columbus is credited with transporting cayenne peppers- also called chiles, after their Aztec name, chil - from the New World to the Old. Consumed in the Americas for some 7,000 years, the fiery-flavored pods reminded the explorer of black pepper, a highly prized - and pricey - spice in Europe at the time. The easy-to-grow chile quickly assumed a central role in traditional cookery and remedies worldwide; folk medicine practitioners used it for everything from pain relief to aphrodisiacs.
RESEARCH PROVES: Capsaicin, the ingredient that fives cayenne its heat, is best known today for pain relief - easing muscle aches, postoperative discomfort, and arthritis. Studies show that it tamps down chemical messengers that transmit pain messages in the brain.
The latest research indicates that the sizzling spice may also assist in weight control. A 2009 paper in the American Journal of Clinical Nutrition reports that capsaicin-related compounds helped people lose abdominal fat. Cayenne also appears to control blood sugar. Study participants who ate lunch containing capsaicin had higher blood levels of a sugar-regulating hormone and less ghrelin, the "hunger hormone," than those who ate a bland mean, reported the European Journal of Nutrition last year.
GET THE BENEFIT: For pain relief, follow package instructions on OTC capsaicin ointments and creams, including Zostrix or Capzasin-HP Arthritis Pain Relief, available in drugstores or online. No dose has been established for weight control; however, cayenne peppers are on the FDA's Generally Recognized As Safe list, so you can add fresh chiles to taste in your favorite dishes (or, more conveniently, powdered cayenne, available in supermarkets). Chop finely, then cook them in soups and stews or add then uncooked to salad dressings.
RESEARCH PROVES: Capsaicin, the ingredient that fives cayenne its heat, is best known today for pain relief - easing muscle aches, postoperative discomfort, and arthritis. Studies show that it tamps down chemical messengers that transmit pain messages in the brain.
The latest research indicates that the sizzling spice may also assist in weight control. A 2009 paper in the American Journal of Clinical Nutrition reports that capsaicin-related compounds helped people lose abdominal fat. Cayenne also appears to control blood sugar. Study participants who ate lunch containing capsaicin had higher blood levels of a sugar-regulating hormone and less ghrelin, the "hunger hormone," than those who ate a bland mean, reported the European Journal of Nutrition last year.
GET THE BENEFIT: For pain relief, follow package instructions on OTC capsaicin ointments and creams, including Zostrix or Capzasin-HP Arthritis Pain Relief, available in drugstores or online. No dose has been established for weight control; however, cayenne peppers are on the FDA's Generally Recognized As Safe list, so you can add fresh chiles to taste in your favorite dishes (or, more conveniently, powdered cayenne, available in supermarkets). Chop finely, then cook them in soups and stews or add then uncooked to salad dressings.
Friday, February 12, 2010
PROMOTE DIGESTION
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BLUEBERRIES. These colorful berries aren't just good for your brain. They contain high concentrations of anthocyanins, compounds that can reduce the risk of colorectal cancer by 33%, according to a study of more than 6,000 people published in Cancer Epidemiolgy, Biomarkers & Prevention. Grotto recommends eating a daily cup of blueberries-or cherries, strawberries, or Concord grapes, which also contain anthocyanins.
POPCORN. This popular snack is rich in insoluble fiber, which helps keep your digestive system moving. Snacking on 3 cups of air-popped (not microwave) popcorn twice a week can reduce your risk of diverticular disease, a painful inflammation of the intestine, by 28%, according to a 2008 study published in the Journal of the American Medical Association.
BANANAS. Add a banana to your daily morning cereal to get a healthy dose of protease inhibitors, compounds that fight off H. pylori, the bacteria that researchers believe is the cause of most stomach ulcers.
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DRIED PLUMS. Although filled with healthy fiber, dried plums are also high in sorbitol, a sugar alcohol that in large quantities can cause gas, bloating, and sometimes diarrhea. Grotto suggests limiting your intake to four or five plums a day or substituting a sorbitol-free dried fruit, such as apricots.
BLUEBERRIES. These colorful berries aren't just good for your brain. They contain high concentrations of anthocyanins, compounds that can reduce the risk of colorectal cancer by 33%, according to a study of more than 6,000 people published in Cancer Epidemiolgy, Biomarkers & Prevention. Grotto recommends eating a daily cup of blueberries-or cherries, strawberries, or Concord grapes, which also contain anthocyanins.
POPCORN. This popular snack is rich in insoluble fiber, which helps keep your digestive system moving. Snacking on 3 cups of air-popped (not microwave) popcorn twice a week can reduce your risk of diverticular disease, a painful inflammation of the intestine, by 28%, according to a 2008 study published in the Journal of the American Medical Association.
BANANAS. Add a banana to your daily morning cereal to get a healthy dose of protease inhibitors, compounds that fight off H. pylori, the bacteria that researchers believe is the cause of most stomach ulcers.
AVOID THESE:
DRIED PLUMS. Although filled with healthy fiber, dried plums are also high in sorbitol, a sugar alcohol that in large quantities can cause gas, bloating, and sometimes diarrhea. Grotto suggests limiting your intake to four or five plums a day or substituting a sorbitol-free dried fruit, such as apricots.
STRENGTHEN YOUR BONES
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LEAN TOP SIRLOIN. A 4-ounce of this cut (grass- or grain-fed) provides more than half the DV (8 mg) of zinc, a bone-protecting mineral. Research shows that low levels of zinc are associated with brittle bones in middle-aged women. If you prefer seafood, an Alaskan king crab leg packs 10 mg.
BROCCOLI. Broccoli is bursting with vitamin K, which helps your body transport calcium and metabolizes the mineral into your skeleton. Several studies found that vitamin K not only boosts bone mineral density in osteoporosis sufferers but also reduces fracture rates. As a result, the Institute of Medicine upped its daily recommendation to 90 mcg for women and 120 mcg for men (3.5 ounces of broccoli contains 141 mcg). Other good sources include broccoli rabe and spinach.
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SALT. Excess sodium increases the amount of calcium excreted in the urine. Over time, this could lead to significant bone loss, say British researchers. Grotto recommends limiting sodium intake to 2,300 mg daily.
LEAN TOP SIRLOIN. A 4-ounce of this cut (grass- or grain-fed) provides more than half the DV (8 mg) of zinc, a bone-protecting mineral. Research shows that low levels of zinc are associated with brittle bones in middle-aged women. If you prefer seafood, an Alaskan king crab leg packs 10 mg.
BROCCOLI. Broccoli is bursting with vitamin K, which helps your body transport calcium and metabolizes the mineral into your skeleton. Several studies found that vitamin K not only boosts bone mineral density in osteoporosis sufferers but also reduces fracture rates. As a result, the Institute of Medicine upped its daily recommendation to 90 mcg for women and 120 mcg for men (3.5 ounces of broccoli contains 141 mcg). Other good sources include broccoli rabe and spinach.
AVOID THIS:
SALT. Excess sodium increases the amount of calcium excreted in the urine. Over time, this could lead to significant bone loss, say British researchers. Grotto recommends limiting sodium intake to 2,300 mg daily.
Tuesday, February 9, 2010
PROTECT YOUR HEART
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BARLEY: This grain can blast LDL ("bad" cholesterol) and triglycerides, lowering your total cholesterol an average of 13 points - without affecting your HDL ("good" cholesterol) levels, according to a 2009 research review. Barley contains beta-glucan, a type of soluble fiber that binds with cholesterol to whisk it from the body, explains David Grotto, RD, the author of 101 Optimal Life Foods. A cup and a half of cooked pearled barley contains 3 g of soluble fiber, the daily amount recommended by the FDA.
PINTO BEANS: Like barley, pinto beans contain cholesterol-fighting beta-glucan. In one study, participants with mild insulin resistance (a precursor to high cholesterol) who ate 1/2 cup of pinto beans daily dropped 19 points from their total count in 8 weeks, including a 13-point decrease in LDL.
GRAPES: Consuming just 1 1/4 cups of grapes can prevent the damaging effects of a high-fat meal that can slow circulation and increase risk of coronary heart disease, say researchers at Nationwide Children's Hospital in Columbus, OH. A daily dose of grapes improves bolled vessel health in general, scientists believe, because the fruit contains high levels of antioxidants called polyphenols.
MACADAMIA NUTS: An Australian study published in the Journal of Nutrition found that when men with high cholesterol ate between 1 and 3 ounces of macadamia nuts per day for 1 month, their LDL dropped by 5.3%, while their HDL rose by 7.9%. The nuts, researchers concluded, increased the amount of healthy monounsaturated fatty acids (MUFAs) in the blood. One ounce is adequate for most people.
MINERAL WATER: The magnesium and calcium plentiful in most mineral waters (like San Pellegrino, which has 56 mg magnesium and 208 mg calcium) are both potential blood pressure reducers. In a Swedish study, 70 men and women ages 45 to 64 with borderline hypertension experienced a significant decrease in blood pressure after 4 weeks of drinking 1 liter of mineral (not seltzer) water daily.
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ENERGY DRINKS: The caffeine and guarana that are often added to energy drinks can make your blood pressure skyrocket, says John La Puma, MD, the author of Chef MD's Big Book of Culinary Medicine.
BARLEY: This grain can blast LDL ("bad" cholesterol) and triglycerides, lowering your total cholesterol an average of 13 points - without affecting your HDL ("good" cholesterol) levels, according to a 2009 research review. Barley contains beta-glucan, a type of soluble fiber that binds with cholesterol to whisk it from the body, explains David Grotto, RD, the author of 101 Optimal Life Foods. A cup and a half of cooked pearled barley contains 3 g of soluble fiber, the daily amount recommended by the FDA.
PINTO BEANS: Like barley, pinto beans contain cholesterol-fighting beta-glucan. In one study, participants with mild insulin resistance (a precursor to high cholesterol) who ate 1/2 cup of pinto beans daily dropped 19 points from their total count in 8 weeks, including a 13-point decrease in LDL.
GRAPES: Consuming just 1 1/4 cups of grapes can prevent the damaging effects of a high-fat meal that can slow circulation and increase risk of coronary heart disease, say researchers at Nationwide Children's Hospital in Columbus, OH. A daily dose of grapes improves bolled vessel health in general, scientists believe, because the fruit contains high levels of antioxidants called polyphenols.
MACADAMIA NUTS: An Australian study published in the Journal of Nutrition found that when men with high cholesterol ate between 1 and 3 ounces of macadamia nuts per day for 1 month, their LDL dropped by 5.3%, while their HDL rose by 7.9%. The nuts, researchers concluded, increased the amount of healthy monounsaturated fatty acids (MUFAs) in the blood. One ounce is adequate for most people.
MINERAL WATER: The magnesium and calcium plentiful in most mineral waters (like San Pellegrino, which has 56 mg magnesium and 208 mg calcium) are both potential blood pressure reducers. In a Swedish study, 70 men and women ages 45 to 64 with borderline hypertension experienced a significant decrease in blood pressure after 4 weeks of drinking 1 liter of mineral (not seltzer) water daily.
AVOID THESE.
ENERGY DRINKS: The caffeine and guarana that are often added to energy drinks can make your blood pressure skyrocket, says John La Puma, MD, the author of Chef MD's Big Book of Culinary Medicine.
Monday, February 8, 2010
Clear Your Lungs
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Pears: These fruits contain quercetin, a powerful flavonoid that may protect the lungs. A Dutch study of more than 13,000 people found that those who ate the most pears (as well as apples, which also contain quercetin) had the best lung function, while an Australian study discovered a strong association between high pear and apple consumption and lower risk of asthma.
Edamame: Lung cancer victims tend to ahve low levels of phytoestrogens, important plant compunds, according to a study in the Journal of the American Medical Association. Women who ate the highest quantities of foods conainting phytoestrogens, such as edamame, tofu, and lentils, slashed their lung cancer risk by 34%.
Brown Rice: This grain is high in selenium, which may help keep lung-damaging free radicals from forming. A New Zealand study found that people who got the most selenium were nearly 2 times less likely to develop asthma as those who got the least. You'll meet the DV of 55 mcg with a few servings of selenium-rich foods, such as whole wheat bread, chicken, and eggs.
AVOID THESE.
Soft Drinks: If you have asthma, skip soft drinks, advises La Puma. Many contain food additives such as sodium benzoate, MSG, and sulfites, which can exacerbate symptoms.
Pears: These fruits contain quercetin, a powerful flavonoid that may protect the lungs. A Dutch study of more than 13,000 people found that those who ate the most pears (as well as apples, which also contain quercetin) had the best lung function, while an Australian study discovered a strong association between high pear and apple consumption and lower risk of asthma.
Edamame: Lung cancer victims tend to ahve low levels of phytoestrogens, important plant compunds, according to a study in the Journal of the American Medical Association. Women who ate the highest quantities of foods conainting phytoestrogens, such as edamame, tofu, and lentils, slashed their lung cancer risk by 34%.
Brown Rice: This grain is high in selenium, which may help keep lung-damaging free radicals from forming. A New Zealand study found that people who got the most selenium were nearly 2 times less likely to develop asthma as those who got the least. You'll meet the DV of 55 mcg with a few servings of selenium-rich foods, such as whole wheat bread, chicken, and eggs.
AVOID THESE.
Soft Drinks: If you have asthma, skip soft drinks, advises La Puma. Many contain food additives such as sodium benzoate, MSG, and sulfites, which can exacerbate symptoms.
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