Why Fruits and Vegetables are Healthy Choices
January 28, 2010
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Posted by admin
Vegetables and fruits, especially brightly colored ones, are a storehouse of powerful flavonoids. Flavonoids are polyphenolic antioxidants found naturally in plants. Antioxidants combat free radicals. Free radicals have been shown to be part of the disease and age-related processes.
A potent class of flavonoids found in berries is anthocyanin. Anthocyanins are used in our bodies in many ways. Anthocyanins, as antioxidants, destroy free radicals which cause oxidation damage to everything they contact. They can neutralize enzymes that destroy connective tissue.
Anthocyanins, in addition to being an antioxidant, also have anti-inflammatory capabilities. Anthocyanins have been shown to reduce the intensity of allergic reactions. In additional to repairing damaged proteins in the blood vessel walls, they protect and stabilize the blood vessel wall integrity. Anthocyanins further strengthen the blood vessel walls by preventing leakage from the capillaries.
Some classes of anthocyanins have been shown to improve eyesight – both in dark and light environments. They have also demonstrated significant success in the stomach by increasing the production of stomach mucus which protects the stomach from injury.
Anthocyanins have been successful in laboratory studies to inhibit some forms of human cancer cells. Additionally, anthocyanins have shown measurable improvement in reducing blood glucose levels caused by stress.
Antioxidant values have been measured using the oxygen radical absorbance capacity (ORAC) test. Anthocyanins typically show the highest ORAC values when compared to other chemical groups. The higher the ORAC value, the more potent and effective the antioxidant is to shut down the free radical chain reactions in the body.
Here are some very potent berries (in alphabetic order) with high ORAC values.
Acai is a berry found in South America. It is commonly sold in the United States as a functional food. Acai has both anti-oxidant and anti-inflammatory properties. Recent laboratory studies have demonstrated acai extracts to inhibit the growth and reproduction of leukemia cells.
Aronia is native to North America and is always near the top of the ORAC scale when compared to other berries. Aronia extracts have shown experimental success with reducing inflammation and combating colon cancer cells. Additionally, laboratory studies have shown the effectiveness of aronia extract in the treatment of diabetes.
Bell Peppers, especially the red, yellow, orange, purple and black bell peppers, provide protections against cataracts. They have also been shown to prevent blood clot formation and reduce the risk of heart attacks and strokes.
Bilberries have been known for a long time to improve eyesight, particularly age-related disorders. It reduces the oxidative stress in the eyes through its antioxidant capability. Bilberry has also been shown to stimulate stomach mucus. Bilberry extracts have shown promise in fighting intestinal cancer cells.
Blackcurrant is another berry that helps eyesight. Blackcurrants are particularly effective in overall vascular health and to treat urinary tract infections.
Blackberry extracts have demonstrated a broad spectrum of health benefits. Laboratory studies have shown success using blackberry extracts to cause prostate, breast and colon cancer cells to self-destruct. In addition to antioxidant and anti-inflammatory capabilities, blackberries also have also shown an antibacterial capability.
Blueberries contain alpha-linolenic acid, an omega-3 fatty acid. Alpha linolenic acid can be converted into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in the body. Omega-3 acids reduce inflammation and are highly concentrated in the brain and heart. Diets high in blueberries have shown great blood vessel protection, especially the aorta. Blueberries have also demonstrated protection against age-related diseases of the brain. Blueberries have shown similar laboratory success in causing cancer cell self-destruction as blackberries.
Cherries have been used for so many things over the years. Many people use the dark, tart cherries to alleviate their gout and arthritis symptoms. Several laboratory studies have shown successful results with cherry extracts against a number of different cancer cells. Cherries also have laboratory proof to improve vascular health.
Cranberries have become famous for their ability to treat and prevent urinary tract infections. Cranberries have also been used to treat ulcers by preventing the Helicobacter pylori from adhering to the stomach wall. Cranberry extracts show positive laboratory results against prostate, colon and lung cancer cells. Cranberries are a great anti-inflammatory.
Eggplant originated in India. Thomas Jefferson introduced eggplant to the United States in 1806. Eggplant is recommended in the treatment of type 2 diabetes because it controls glucose absorption and reduces hypertension. Some studies have shown success in lowering cholesterol. Other studies support the anthocyanin inhibitory effects on cancer cell growth.
Goji berries are anthocyanin rich. Tibetan medicine has used the goji berries for over 1500 years for vascular improvement, eye and skin problems, diabetes and tuberculosis.
Grapes contain two other flavonoids – quercetin and resveratrol – both effective in promoting cardiovascular health. Studies have shown grape extracts can lower cholesterol. As with other berries, grape extracts show amazing promise in fighting cancer. Grape seed extracts are also effective in the laboratory studies of breast and leukemia cancer cells.
Mangosteen fruit is typically found in the tropics around the world. The dark purple color of the rind is caused by the high anthocyanin content. The dried and crushed skin has been used to treat skin ailments and a tea brewed with the rind has been used for various stomach problems. Mangosteen laboratory studies have shown significant anti-inflammatory and antioxidant properties, as well as documented cases of cancer cell self-destruction for various lung, colon and other cancers.
Noni is another tropical fruit that has been used in local medicine for centuries. Noni is rich in anthocyanins. Some of the medicinal used of noni extracts are for cardiovascular, hypertension, arthritis, gout and other inflammatory joint conditions. The noni fruit is commonly used to treat skin problems such as wounds, ulcers, ring worm, sores and scalp distress.
Pomegranate, like acai, has come into prominence in recent years. Promegranate extracts have demonstrated the ability to improve vascular and arterial health. It also has shown laboratory proof in fighting prostate, lung and colon cancer cells. Recent studies have shown positive results in skin health.
Prunes have a demonstrated history of effective colon and bowel health. Many think that they could be effective in preventing colon cancer. They also improve the body’s ability to absorb iron. Prunes have shown effectiveness in treating insulin sensitivity and improved vascular health.
Purple Tomatoes are rich in anthocyanins and provide similar health protection as other red and purple vegetables and fruits. The purple tomato was developed with the help of snapdragons.
Raspberry extracts have demonstrated laboratory proof of inhibiting colon, prostate and cervical cancer cells from growing. In addition to anthocyanins, raspberries contain ellagitannins. Ellagitannins are converted in the body into ellagic acid which has shown tremendous results in fighting cancers.
Natural conversion in the body of many chemicals is better than the synthetic compounds produced. Beta-Carotene is converted in the body into vitamin A, very similar to the ellagitannin conversion into ellagic acid. The synthetic versions of vitamin A and ellagic acid are not as effective as the natural products and some have potential problems.
Strawberry extracts also show laboratory success in fighting cancer cells, particularly liver, oral, breast, colon and prostate cancers. Strawberries have shown effectiveness in treating memory and learning difficulties related to aging. Laboratory studies have demonstrated the effectiveness of strawberry extracts to reduce unwanted blood clots.
Brightly colored fruits and vegetables contain many important vitamins and minerals. Additionally, they contain other important compounds such as catechins, polysaccharides, quinones, stilbenes and polyphenols. When you have a choice between a green fruit and a bright red, yellow, orange or purple fruit, the brightly colored fruit or vegetable will usually yield a higher level of anthocyanins and other important health compounds.
Any time a health claim is made for a non-medicine (food – fruit or vegetable); the Food and Drug Administration (FDA) will intervene to halt any publication of this claim without having proven medical studies to show the health benefits. A study done on laboratory animals may show promise – and, the actual use of a fruit or vegetable may actually show results, but these results are considered anecdotal and not endorsed by the FDA. Therefore, manufacturers and advertisers have to be restrictive in their demands.
When your grandmother told you to eat this or that to help your stomach or to ‘cure’ your headache, she based her recommendations on what worked consistently over the years.
Categories: Fruits & Vegetables
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Tags: Anthocyanins, Anti-Inflammatories, Antioxidants, Cancer Fighting, Cardiovascular Health, Fruits, Vegetables
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