It has long been known that your diet can reduce the risk of developing certain types of cancer. Recently, researchers have uncovered why a Mediterranean diet, rich in olive oil, seems to lessen the risk of developing breast cancer.
Studies showed the key ingredient found in olive oil, known as oleic acid, assisted in cancer protection by significantly:
Cutting activity levels of Her-2/neu, a gene thought to trigger the disease. This gene occurs at high levels in over one-fifth of patients suffering from breast cancer and is linked to highly aggressive tumors with a poor prognosis.
Spiking the effectiveness of herceptin (a breast cancer drug), which has helped extended the lives of many patients suffering from the disease.
Annals of Oncology - BBC News
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Olive oil, specifically extra-virgin olive oil, is clearly one of the "good oils" for you. It is a monounsaturated fat containing antioxidant polyphenols. It has been shown to have major health benefits because of its vitamin E and A, chlorophyll, magnesium, squalene and a host of other cardio-protective nutrients. It has also been shown to reduce some cancers, as well as rheumatoid arthritis. Unlike other oils, olive oil possesses health benefits because it is refined and unheated.
In addition, olive oil does not upset the critical omega 6:3 ratio, as most of the fatty acids in olive oil are actually omega-9.
Just a word of caution: Olive oil is not the best oil to cook with, as it is highly susceptible to oxidative damage when heated. Therefore, when choosing an oil to cook with, you will want to pick one that will not be damaged by high temperatures.
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Superfoods - Salmon
Research has determined that foods not only supply the essentials for maintaining good health but also provide an arsenal of compounds to fight disease. Here is #3.
Salmon (and other cold-water fish) ~ Fish, with its omega-3 fatty acids, plays an influential role in preventing and treating a wide range of diseases. For example, research has shown that omega-3 fatty acids can decrease the levels of artery-damaging triglycerides and lower blood pressure readings. Omega-3s prevent platelets in the blood from clumping together and sticking to arterial walls in the form of plaque. If a heart attack does occur, fish eaters are less likely to die from an irregular heart rhythm that may follow the heat attack. Researchers suspect that omega-3s may block the production of inflammatory substances linked to autoimmune diseases like rheumatoid arthritis, lupus and inflammatory bowel diseases. Even more tantalizingly, preliminary reports suggest that omega-3s interact with the fatty layers that surround brain cells and, as fishy as it sounds, may somehow help protect brain cells from the diseases of aging, like Alzheimer's. The richest sources are fish like salmon, lake trout, tuna, herring, mackerel and sardines. Reel in some fish, even canned varieties, at least three times a week.
*Recent research on mercury levels indicates that salmon is your best choice ~ see below.
MERCURY LEVELS BY TYPES OF FISH
A 120-pound person should not consume more than 38.5 micrograms of mercury per week, according to the National Academy of Sciences and the U.S. Environmental Protection Agency. This chart shows how much mercury a person is likely to consume for different types of fish, based on information provided by the U.S. Food and Drug Administration.
Fresh tuna, tuna, Swordfish, Salmon
Weekly consumption 6 oz.
Micrograms of mercury
Fresh Tuna - 68, Tuna - 35, Swordfish - 170, Salmon - 6.46
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Superfoods ~ Blueberries
These
foods can help you slow aging, prevent disease and boost immunity.
Please note: We will feature a different superfood in each newsletter.
They are not in any order of importance.
Even
the National Institute of Health (NIH) is getting excited about
blueberries, with a recent headline "Blueberries: New Thrills for Those
Over the Hill". The press release described some research that
potentially showed substances in blueberries could reverse some
age-related impairments in both memory and motor coordination.
The
research is reported in the September 15, 1999, issue of the Journal of
Neuroscience Vol. 19, No. 18, pp. 8114-8121. Despite their small size,
blueberries are one of the most potent antidotes for oxidative stress,
the process that ages you. Blueberry's contain phytochemicals.
Phytochemical
is the name for substances present in foods (particularly fruits and
vegetables) that may have beneficial properties. The NIH studies showed
that the phytochemicals present in blueberries, strawberries, and
spinach may have properties that increase cell membrane fluidity,
allowing important nutrients and chemical signals to pass in and out of
the cell, thereby reducing inflammatory processes in tissues.
Phytochemicals
in blueberries have shown healthful properties in other research. The
specific phytochemical important in blueberries appears to be
anthocyanin. Anthocyanin extracts are being researched as a possible way
to treat circulatory insufficiency of the legs and appear to protect
capillaries and decrease platelet aggregation, which is linked to blood
clot formation. It is thought that the effects are due to the
anthocyanin.
We do
know anti-oxidants are very important to reducing the impact of aging,
and blueberries are one of the best sources. Blueberries appear to be
like cranberries in helping to prevent urinary tract infections.
Blueberries may reduce diarrhea in cases where it is caused by bacteria.
Blueberries apparently contain antibacterial agents. Studies show that
anthocyanins may also strengthen eyesight.
Blue
berries help your brain maintain it's ability to produce dopomine, a
chemical crucial for memory, coordination and feelings of well being.
Recent research found that blueberries prevented the growth of cancer
cells in test tubes.
Storage tips: Don't wash your blueberries until you are ready to use them.
Fresh
berries should be stored covered in the refrigerator and should last up
to 10 days. Discard if mold appears. Freezing your blueberries is a
great way to enjoy your fruit throughout the year. After you buy fresh
blueberries, place them in a single layer on a cookie sheet. Besure to
not wash the blueberries before freezing. After they are frozen,
transfer to an airtight plastic bag or freezer container and store. When
you are ready to use your blueberries, take them out and wash prior to
using.
A good source of frozen blueberries
is Trader Joe's or Costco. We found frozen organic blueberries at Costco
on our last visit. ENJOY!
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It has been a long hot summer for most people and gardens are laden with fruits for the harvest. While we were visiting a friend this week, we collected a salt shaker from the kitchen and headed to the garden for a summer ritual we have missed while being on the road. We picked a ripe juicy tomato and held it to our nose. The aroma of the fruit made our mouths water. As we bit into the warm fruit the juices ran down our chins and onto the ground. The delicious taste of the tomato is a sure sign that it is chocked full of nutrients, only present when the fruit is ripe.
Have you had your tomatoes today?
Lycopene, a nutrient found in red foods, helps not only to keep your brain young, but also protects against cancer and heart disease.
Lycopene is responsible for the red color in tomatoes and the pink color in grapefruits, but in your body, it is a proven antioxidant that may lower the risk of certain diseases including cancer and heart disease.
Dr. David Snowden, M.D., at the Sanders-Brown Center on Aging at the University of Kentucky says that the amount of tomato products you eat over a lifetime could help determine how vital your brain is in old age. Dr. Snowden is also director of an ongoing study of aged nuns, many over a hundred years old, who have provided subjects that prove that the more lycopene (from tomatoes) is in their blood, the sharper is their mental acuity. In this study, those with low blood lycopene were least able to take care of themselves in old age. In fact, those with a “lycopene deficiency” were four times more apt to require assistance than those with above average lycopene.
So, what is “lycopene” (lie’-ko-peen)? It’s an anti-oxidant like beta-carotene, with twice the power beta carotene has to protect against heart disease, several kinds of cancer, and brain deterioration from free radical damage. Lycopene is stored in the skin, breast, liver, lungs, colon, prostate gland, and testes. But as we age, the amount of lycopene in the body is greatly reduced -- so we need to boost it again by eating more red. Although watermelon and pink grapefruit contain small amounts of lycopene, by far the major source is found in tomato products.
What kind of tomato products? Oddly enough, the most potent type of tomato product is tomato paste or puree -- giving you almost ten times the amount of lycopene per ounce than fresh tomatoes.
A recent Italian study showed that eating tomato puree daily for twenty-one days boosted the blood’s antioxidant capacity dramatically. Free radical damage to cells’ DNA (genetic material) dropped an astonishing 33 percent. Researchers at The University of Milan and the Institute for Food Research in Norwich, England stated that Lycopene appears to have immunity-enhancing properties. Lab tests showed that a three-week, tomato-rich diet (a serving of tomato puree daily, containing 16.5 mg of lycopene) helped protect infection-fighting white blood cells.(American Journal of Clinical Nutrition, April, 1999
In men, the prostate gland contains more Lycopene than any other organ. This is vitally important to a man's continued good health.
More Research: Florida State University Studies revealed that dietary consumption of Lycopene has been associated with a lowered risk of prostate cancer. Men with higher levels of Lycopene in their blood had statistically significant lower rates of cancer than did men with lower blood levels of Lycopene. Studies have also shown that men who eat more Lycopene-rich foods have less heart disease. Ongoing research suggests that Lycopene can reduce the risk of macular degenerative disease, serum lipid oxidation and cancers of the lung, bladder, cervix and skin.
Lycopene has been shown to be twice as effective as beta-carotene and 100 times more effective than vitamin E in counteracting harmful singlet oxygen radicals. Archives of Biochemistry and Biophysics, Nov 1, 1989; 274:532-8.
A six-year study of 48,000 men by the Harvard University School of Health showed that diets rich in tomatoes and tomato products significantly reduced the risk of developing prostate cancer. Lycopene was the only carotenoid associated with the lower risk. Journal National Cancer Institute, December 6, 1995, 87:23, 1767-76.
A study released by Johns Hopkins University examined body fat in European men and discovered that Lycopene was the only carotenoid that appeared to protect against heart attack. American Journal Epidemiology October 15, 1997 146:8, 618-626
The University of California Cooperative Extension-Tulare County wrote that Lycopene has been shown to inhibit the growth of various cancer cells grown in the laboratory. In mice, it has been demonstrated to have a protective effect on both spontaneous and carcinogen-induced tumors. In humans, population studies have suggested a protective effect against some cancers of the digestive tract, especially stomach cancer.
The Cancer Research Foundation of America writes that Lycopene is believed to "turn off" free radicals in the body that can cause cell damage and lead to cancer. Previous research indicated that lycopene may ward off a whole host of diseases, including prostate, cervical, bladder, breast, digestive-tract, skin and lung cancers.
Lycopene content:
1/2 Cup tomato sauce ~ 20 mg.
1/2 Cup diced canned tomatoes ~ 12 mg.
2 Tbsp. of tomato paste or puree ~ 10 mg.
1/2 Cup chopped fresh tomato ~ 3 mg.
2 medium slices tomato ~ 1 mg.
*****************************************************************
Superfoods - Tomatoes
It has been a long hot summer for most people and gardens are laden with fruits for the harvest. While we were visiting a friend this week, we collected a salt shaker from the kitchen and headed to the garden for a summer ritual we have missed while being on the road. We picked a ripe juicy tomato and held it to our nose. The aroma of the fruit made our mouths water. As we bit into the warm fruit the juices ran down our chins and onto the ground. The delicious taste of the tomato is a sure sign that it is chocked full of nutrients, only present when the fruit is ripe.
Have you had your tomatoes today?
Lycopene, a nutrient found in red foods, helps not only to keep your brain young, but also protects against cancer and heart disease.
Lycopene is responsible for the red color in tomatoes and the pink color in grapefruits, but in your body, it is a proven antioxidant that may lower the risk of certain diseases including cancer and heart disease.
Dr. David Snowden, M.D., at the Sanders-Brown Center on Aging at the University of Kentucky says that the amount of tomato products you eat over a lifetime could help determine how vital your brain is in old age. Dr. Snowden is also director of an ongoing study of aged nuns, many over a hundred years old, who have provided subjects that prove that the more lycopene (from tomatoes) is in their blood, the sharper is their mental acuity. In this study, those with low blood lycopene were least able to take care of themselves in old age. In fact, those with a “lycopene deficiency” were four times more apt to require assistance than those with above average lycopene.
So, what is “lycopene” (lie’-ko-peen)? It’s an anti-oxidant like beta-carotene, with twice the power beta carotene has to protect against heart disease, several kinds of cancer, and brain deterioration from free radical damage. Lycopene is stored in the skin, breast, liver, lungs, colon, prostate gland, and testes. But as we age, the amount of lycopene in the body is greatly reduced -- so we need to boost it again by eating more red. Although watermelon and pink grapefruit contain small amounts of lycopene, by far the major source is found in tomato products.
What kind of tomato products? Oddly enough, the most potent type of tomato product is tomato paste or puree -- giving you almost ten times the amount of lycopene per ounce than fresh tomatoes.
A recent Italian study showed that eating tomato puree daily for twenty-one days boosted the blood’s antioxidant capacity dramatically. Free radical damage to cells’ DNA (genetic material) dropped an astonishing 33 percent. Researchers at The University of Milan and the Institute for Food Research in Norwich, England stated that Lycopene appears to have immunity-enhancing properties. Lab tests showed that a three-week, tomato-rich diet (a serving of tomato puree daily, containing 16.5 mg of lycopene) helped protect infection-fighting white blood cells.(American Journal of Clinical Nutrition, April, 1999
In men, the prostate gland contains more Lycopene than any other organ. This is vitally important to a man's continued good health.
More Research: Florida State University Studies revealed that dietary consumption of Lycopene has been associated with a lowered risk of prostate cancer. Men with higher levels of Lycopene in their blood had statistically significant lower rates of cancer than did men with lower blood levels of Lycopene. Studies have also shown that men who eat more Lycopene-rich foods have less heart disease. Ongoing research suggests that Lycopene can reduce the risk of macular degenerative disease, serum lipid oxidation and cancers of the lung, bladder, cervix and skin.
Lycopene has been shown to be twice as effective as beta-carotene and 100 times more effective than vitamin E in counteracting harmful singlet oxygen radicals. Archives of Biochemistry and Biophysics, Nov 1, 1989; 274:532-8.
A six-year study of 48,000 men by the Harvard University School of Health showed that diets rich in tomatoes and tomato products significantly reduced the risk of developing prostate cancer. Lycopene was the only carotenoid associated with the lower risk. Journal National Cancer Institute, December 6, 1995, 87:23, 1767-76.
A study released by Johns Hopkins University examined body fat in European men and discovered that Lycopene was the only carotenoid that appeared to protect against heart attack. American Journal Epidemiology October 15, 1997 146:8, 618-626
The University of California Cooperative Extension-Tulare County wrote that Lycopene has been shown to inhibit the growth of various cancer cells grown in the laboratory. In mice, it has been demonstrated to have a protective effect on both spontaneous and carcinogen-induced tumors. In humans, population studies have suggested a protective effect against some cancers of the digestive tract, especially stomach cancer.
The Cancer Research Foundation of America writes that Lycopene is believed to "turn off" free radicals in the body that can cause cell damage and lead to cancer. Previous research indicated that lycopene may ward off a whole host of diseases, including prostate, cervical, bladder, breast, digestive-tract, skin and lung cancers.
Lycopene content:
1/2 Cup tomato sauce ~ 20 mg.
1/2 Cup diced canned tomatoes ~ 12 mg.
2 Tbsp. of tomato paste or puree ~ 10 mg.
1/2 Cup chopped fresh tomato ~ 3 mg.
2 medium slices tomato ~ 1 mg.
