Thursday, August 28, 2014

Health Benefits of Fruits and Vegetables



Edited by Jonathan D. Kantrowitz

Published by Tsadek Press


Copyright, Jonathan Kantrowitz 2014

8.5 x 11, 154 pages
$12.95

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Everyone knows that fruits and vegetables are good for you. But did you have any idea HOW good they are? And which fruits and vegetables are particularly helpful in avoiding specific health problems? This fascinating book offers the latest research on the many benefits of fruits and vegetables for better health.


Table of Contents:

All Fruits And Vegetables
Cancer and Cardiovascular Benefits                         5
Cancer Benefits                                                            7
Cardiovascular Benefits                                             19
Diabetes Benefits                                                         27
Happiness Benefits                                                      30
Miscellaneous Benefits                                                32
Apples                                                                                   40
Berries
Blueberries, Raspberries, and Strawberries             52
Blueberries                                                                    61
Strawberries                                                                  67
Citrus Fruits                                                                         75
Grapes and Raisins                                                              79
Melons                                                                                   85
Peaches, Plums and Prunes                                                 89
Miscellaneous Fruits                                                            97
Beets                                                                                      102
Cruciferous vegetables: broccoli, cabbage, cauliflower   106
Leafy greens                                                                          127
Tomatoes                                                                               130
Miscellaneous Vegetables                                                    134
Pulses                                                                                     139
Nuts                                                                                       142

Appendix - Fructose and Health                                        147
Appendix - Fruit Juice Risks                                              151

Last Minute Additions – Latest Research

Pomegranate vs Alzheimer's and Parkinson's                   153

Sample reports


Higher Intake of Fruits and Vegetables = Lower Risk of Bladder Cancer

University of Hawaii Cancer Center Researcher Song-Yi Park, PhD, along with her colleagues, recently discovered that a greater consumption of fruits and vegetables may lower the risk of invasive bladder cancer in women.

The investigation was conducted as part of the Multiethnic Cohort (MEC) Study, established in 1993 to assess the relationships among dietary, lifestyle, genetic factors, and cancer risk. Park and her fellow researcher's analyzed data collected from 185,885 older adults over a period of 12.5 years, of which 581 invasive bladder cancer cases were diagnosed (152 women and 429 men).

After adjusting for variables related to cancer risk (age, etc.) the researchers found that women who consumed the most fruits and vegetables had the lowest bladder cancer risk. For instance, women consuming the most yellow-orange vegetables were 52% less likely to have bladder cancer than women consuming the least yellow-orange vegetables. The data also suggested that women with the highest intake of vitamins A, C, and E had the lowest risk of bladder cancer. No associations between fruit and vegetable intake and invasive bladder cancer were found in men.

"Our study supports the fruit and vegetable recommendation for cancer prevention, said Park. "However, further investigation is needed to understand and explain why the reduced cancer risk with higher consumption of fruits and vegetables was confined to only women."


Plant Flavonoid Luteolin Blocks Cell Signaling Pathways in Colon Cancer Cells

Luteolin is a flavonoid commonly found in fruit and vegetables. Dietary sources include celery, green pepper, thyme, perilla, chamomile tea, carrots, olive oil, peppermint, rosemary, navel oranges, and oregano. This compound has been shown in laboratory conditions to have anti-inflammatory, anti-oxidant and anti-cancer properties but results from epidemiological studies have been less certain.

Research published January, 2012 in BioMed Central's open access journal BMC Gastroenterology shows that luteolin is able to inhibit the activity of cell signaling pathways (IGF and PI3K) important for the growth of cancer in colon cancer cells.

Colon cancer is the second most frequent cause of cancer-related death in the Western World. Colon cancer cells have elevated levels of IGF-II compared to normal colon tissues. It is thought that this is part of the mechanism driving uncontrolled cell division and cancer growth. Researchers from Korea showed that luteolin was able to block the secretion of IGF-II by colon cancer cells and within two hours decreased the amount of receptor (IGF-IR) precursor protein. Luteolin also reduced the amount of active receptor (measured by IGF-I dependent phosphorylation).

Luteolin inhibited the growth stimulatory effect of IGF-I and the team led by Prof Jung Han Yoon Park found that luteolin affected cell signaling pathways which are activated by IGF-I in cancer. Prof Jung Han Yoon Park explained, "Luteolin reduced IGF-I-dependent activation of the cell signaling pathways PI3K, Akt, and ERK1/2 and CDC25c. Blocking these pathways stops cancer cells from dividing and leads to cell death."

Prof Jung Park continued, "Our study, showing that luteolin interferes with cell signaling in colon cancer cells, is a step forward in understanding how this flavonoid works. A fuller understanding of the in vivo results is essential to determine how it might be developed into an effective chemopreventive agent."


Flavonoids in Fruit, and Veggies Might Fight Prostate Cancer


Prostate cancer patients who, before their diagnosis, routinely consumed hefty helpings of the flavonoid compounds found in plant-based foods and drinks may be at lower risk for the most aggressive form of the disease, new research suggests.

But the research has significant limitations, the study authors noted, so it's too soon to say that a plant-based diet protects against prostate cancer.

Flavonoids are found in vegetables and fruits, as well as in tea, wine, juices and cocoa. Researchers have long theorized that these particular antioxidants may help reduce cancer risk by fighting inflammation, oxidation, cell death and tumor cell growth.

The new study did not assess the ability of flavonoids to prevent the onset of cancer as a whole. But the investigation, involving about 1,900 patients newly diagnosed with prostate cancer, found that those whose diets included the highest amount of flavonoids were 25 percent less likely to have been diagnosed with the fastest-moving and harshest form of the disease compared to those who had been taking in the fewest flavonoids.

"We compared men with low-aggressive disease to high aggressive," said study lead author Susan Steck, associate professor at the University of South Carolina's Arnold School of Public Health. "We did not have a healthy comparison group. So while we think that consuming more fruits and vegetables will improve the odds of not getting prostate cancer altogether, we can't say that based on our study results."

"But what we are seeing here is the impact of flavonoids on reducing the risk for aggressive prostate cancer," she added. "They may not affect your risk for getting the cancer, but it may mitigate against the kind of cancer you would get."

The authors looked at self-reported dietary habits already in place at the time of diagnosis among their patient pool, which included 920 black men and 977 white men. No dietary intervention was imposed after diagnosis.

All the men had been enrolled in the North Carolina-Louisiana Prostate Cancer Project.

The new study found that smokers and men younger than 65 appeared to receive the most protective benefit from fruit and vegetable consumption.

The authors identified green and black tea, as well as orange and grapefruit juice, as the prime sources of flavonoids consumed by study participants. Strawberries, onions, cooked greens, kale and broccoli also were popular flavonoid-rich foods.

No single class of plant-based food was linked on its own to the observed protective effect, leading the team to conclude that the benefit was rooted in a dietary mix of flavonoids.

Dr. Lionel Banez, assistant professor of urologic surgery at Duke University Medical Center in Durham, N.C., said the study design makes it hard to read much into the findings.

It is "difficult to be confident about the conclusions," he said, given that the current study was a backward look at patients' recollections of their pre-diagnosis diets.

Banez suggested that the findings of a flavonoid benefit would be more reliable if they had stemmed from a highly controlled study of risk levels among patients who were proactively placed on a specific dietary plan, and then tracked for the future onset of cancer.

"These results are not enough to warrant recommending plant-based diets as regimens to treat prostate cancer or prevent aggressive prostate cancer," he said.

Fruit and vegetable intake and head and neck cancer


A new study among AARP members shows that just one additional serving of fruit and vegetables per day may lower your risk of head and neck cancer, but the data suggest that you may not want to stop at just one, according to researchers from the National Cancer Institute.

A large prospective study of 500,000 men and women aged 50 and older has found that those who ate more fruit and vegetables had a reduced risk of head and neck cancer. Head and neck cancer is the sixth leading cause of cancer-related mortality worldwide, resulting in more than 350,000 deaths annually.

"Identifying protective factors for head and neck cancer is particularly important as it has a high mortality rate," said Neal Freedman, Ph.D., cancer prevention fellow at the National Cancer Institute.

At the beginning of the study, participants reported their typical dietary habits on a food frequency questionnaire. Freedman and his colleagues followed participants for five years and recorded all diagnoses of head and neck cancer cases during this time.

In their findings, the researchers report that participants who ate six servings of fruit and vegetables per day per 1000 calories had 29 percent less risk for head and neck cancer than did participants who consumed one and a half servings per 1000 calories per day. Typically, adults consume approximately 2000 calories per day. One serving equals approximately one medium sized fresh fruit, one half cup of cut fruit, six ounces fruit juice, one cup leafy vegetables, or one half cup of other vegetables.

"Increasing consumption by just one serving of fruit or vegetables per 1000 calories per day was associated with a six percent reduction in head and neck cancer risk," Freedman said.

According to Freedman, people who ate a lot of fruit also tended to eat a lot of vegetables, and vice versa. To measure these two types of foods independently, the researchers included both fruit and vegetable intake in the statistical models, a common statistical approach. This allowed them to compare participants with different levels of fruit consumption while holding constant the level of vegetable intake and vice versa. When examining fruit and vegetable intake simultaneously, the protective association with vegetables seemed to be stronger than the association with fruits.

"Although we cannot absolutely rule out a cancer preventive role for other lifestyle factors that go along with eating more fruits and vegetables, our results are consistent with those from previous studies," Freedman said. "Our study suggests that fruit and vegetable consumption may protect against head and neck cancer and adds support to current dietary recommendations to increase fruit and vegetable consumption."

Flavonols and pancreatic cancer risk


A study of food consumption in 183,518 residents of California and Hawaii has found that a diet high in flavonols might help reduce pancreatic cancer risk, especially in smokers. These compounds are generally ubiquitous in plant-based foods, but are found in highest concentrations in onions, apples, berries, kale and broccoli.

People who ate the largest amounts of flavonols had a 23 percent reduced risk of developing pancreatic cancer compared to those who ate the least, according to a research team led by Laurence Kolonel, M.D., Ph.D., at the Cancer Research Center of Hawaii.

Smokers gained the most benefit. Those who ate the most flavonols reduced their risk of developing pancreatic cancer by 59 percent, compared to those who ate the least, says the study’s lead author, Ute Nöthlings, DrPH, who conducted the study as a postdoctoral fellow in Hawaii and is now a researcher at the German Institute of Human Nutrition Potsdam-Rehbruecke.

‘The effect was largest in smokers, presumably because they are at increased pancreatic cancer risk already," said Nöthlings. Smoking is the only established risk factor for pancreatic cancer, and "short of stopping tobacco use, it has been difficult to consistently show lifestyle factors that might help protect against this deadly cancer," she says.

As part of a larger research project known as The Multiethnic Cohort Study, Kolonel and Nöthlings followed the participants for an average of eight years after they filled out a comprehensive food questionnaire.

Although Nöthlings says the study has a large statistical power because of the large number of pancreatic cancer cases (529) that occurred in the study population, she says that this one study cannot firmly answer the question of whether flavonols can prevent development of pancreatic cancer. "Further epidemiological studies in other populations and geographic regions are needed to confirm our findings," she said.

The study also is the first to examine prospectively specific classes of flavonols and pancreatic cancer risk.

The researchers looked at consumption of three flavonols: quercetin, which is most abundant in onions and apples; kaempferol, found in spinach and some cabbages; and myricetin, found mostly in red onions and berries.

Of the three individual flavonols, kaempferol was associated with the largest risk reduction (22 percent) across all participants. When the researchers divided intake into quartiles, and then compared highest intake to lowest, all the three classes of flavonols were associated with a significant trend toward reduced pancreatic cancer risk in current smokers, but not in never or former smokers. The interaction with smoking status was statistically significant for total flavonols, quercetin and kaempferol.

The researchers say their study did not examine the biological mechanisms by which these flavonols could exert a protective effect against pancreatic cancer. "But anti-carcinogenic effects of flavonoids in general have been attributed to the ability of these constituents to inhibit cell cycle, cell proliferation and oxidative stress, and to induce detoxification enzymes and apoptosis," Nöthlings said.


Fruit and vegetable intake is associated with lower risk of breast cancer

There is no association between total fruit and vegetable intake and risk of overall breast cancer, but vegetable consumption is associated with a lower risk of estrogen receptor-negative (ER-) breast cancer, according to a study published January 24, 2013 in the Journal of the National Cancer Institute.

The intake of fruits and vegetables has been hypothesized to lower breast cancer risk, however the existing evidence is inconclusive. There are many subtypes of breast cancer including ER- and ER positive (ER+) tumors and each may have distinct etiologies. Since ER- tumors, which have lower survival rates and are less dependent on estrogen levels than ER+ tumors, account for only 15-20% of breast cancers, large pooled analyses are needed to determine the suspected link to lower ER- breast cancer risk and the consumption of fruits and vegetables.

In order to determine if there is a link between the lowered risk of ER- breast cancers and the intake of fruits and vegetables, Seungyoun Jung, Sc.D., formerly from the Department of Nutrition, Harvard School of Public Health, and currently at the Channing Division of Network Medicine, Brigham and Women's Hospital, and colleagues analyzed data from 20 cohort studies of women who were followed for a maximum of 11-20 years. They investigated the association of high compared to low intake of fruit and vegetables and risk of developing breast cancer in each study and then combined the study-specific estimates to generate summary estimates for all studies combined.

The researchers found that total fruit and vegetable intake was statistically significantly linked to a lower risk of ER- breast cancer, but not with risk of overall breast cancer or risk of ER+ breast tumors. The results showed that the lower risk was mostly associated with higher vegetable consumption. "These findings support the value of examining etiologic factors in relation to breast cancer characterized by hormone receptor status in large pooled analyses because modest associations with less common breast cancer subtypes may have been missed in smaller studies," the authors write.

In an accompanying editorial, Cynthia A. Thomson, Ph.D., and Patricia A. Thompson, Ph.D., both of the University of Arizona Cancer Center, write that the findings of the study support the emphasis on greater intake for vegetables (and to a lesser extent fruit) to lower the risk of ER- breast cancer. However, they also write that, "interpretation of these findings may also be challenged by the known effects of other potential confounders, including the aggregation of health behaviors."

 

 


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