Healthy Phytonutrients Abound In High-Fiber Foods

by Brenda Watson
Healthy living begins with choosing the right foods to eat every day. Whether your goal is to change your dietary habits as part of a weight loss program or if you've simply made a choice to eliminate unhealthy foods from your diet, the answer is clear. Begin with nutritious, whole foods that are high in fiber such as fruits, vegetables, legumes and whole grains, and the benefits will follow.

During the past ten years, scientists have made astounding discoveries about vegetarian foods. Such foods contain a remarkable number of natural chemicals that help the human body fight disease and achieve optimal health. Such substances can apparently fight the effects of aging, ease muscle soreness, reduce your risk of developing arthritis, prevent heart disease, and protect the brain against the damage that leads to Alzheimer's disease.

For much of the twentieth century, food scientists focused most of their attention on vitamins--the micronutrients found in foods that are necessary for survival. So important are vitamins to our daily diet that a deficiency of a certain vitamin or vitamins may be life-threatening. In the past when extended travel by boat was necessary, limes were brought along for a vital supply of vitamin C, the lack of which can lead to scurvy (a Vitamin C deficiency) and eventually death.

The power of vitamins has been widely established for decades, but more recently, researchers have discovered thousands of other phytonutrients (nutritional compounds found in plants) that have an incredibly powerful effect on our health. Phytonutrients are found primarily in fruits and vegetables, as well as tea, nuts, whole grains, and legumes, and many have powerful antioxidant properties that have been shown to destroy free radicals.

Free radicals, highly unstable molecules capable of destroying healthy cells, are thought to be involved in causing or complicating some diseases such as heart disease and certain types of cancer. They can be the result of exposure to pollution and other toxins, or they may be produced by the body as it performs its daily metabolic processes. Just as plants use phytonutrients to protect themselves from disease boost their immune response, the human body can do the same. When we eat plants, we gain some of the same benefits in those phytonutrients. This is one reason why researchers believe organic fruits and vegetables are healthier--they are raised without pesticides, and this forces them to produce more of their own protective chemicals.

When we eat organic produce, we reap the benefit of the natural chemicals that plants have originally made for their own protection. For example, the phytonutrients in apples include chemicals called phenolic acids that defend the fruit against viruses, bacteria, and fungi. Included in this group of phenolic acids is a natural antioxidant called quercetin (found just below the peel) that protects apples against disease. According to researchers at Cornell University, consuming quercetin may lower the risk of Alzheimer's disease and Parkinson's disease by defending nerve cells against damage by free radicals. The phytonutrients in apples, however, are just the tip of the iceberg. Below are three of the major groups of phytonutrients, as well as where they are found and the benefits they provide.

*Terpenes. These include the chemicals that give food their colors: beta carotene makes carrots orange, lycopene makes tomatoes red, and zeaxanthin makes spinach green.

*Phenolic acids. These include the antioxidant-rich lignans found in flax seeds, the heart-protecting resveratrol in grape skins, and the antioxidant-rich isoflavones in soy.

*Thioles. This group includes the sulfide compounds found in onions and garlic that help protect the cardiovascular system, and the antioxidant-rich isothiocyantes found in cabbage, cauliflower, and broccoli.

While the above list represents only a small fraction of the phytonutrient family, scientists are uncovering daily new and significant benefits provided by these powerful plant compounds. To reap the potential health benefits phytonutrients, be sure to eat plenty of wholesome, raw foods every day.

A Rainbow of Goodness

Try to eat at least one food from each of the following groups every day to ensure that you that you are getting a wide range of phytonutrients.

Green/yellow: Avocado, spinach, mustard greens, green beans, and collard greens contain lutein and zeaxanthin, pigments that promote eye and heart health.

Orange: Squash, mangos, apricots, carrots, pumpkins, and cantaloupe contain alpha and beta carotenoids, which help prevent disease.

Orange/yellow: Oranges, tangerines, pineapples, and other citrus fruits contain bioflavonoids, which have been shown to promote cardiovascular health.

Red-purple: Grapes, red wine, strawberries, raisins, and cherries contain health-supporting compounds called anthocyanins, ellagic acid, and flavonoids, which support heart health and help prevent arthritis and muscle soreness.

White-green: garlic and onions contain allyl sulfides, which promote healthy arteries.

Red: Tomatoes and watermelon contain lycopene, phytoene, and phytofluene, which help prevent disease. Lycopene, the red pigment that gives tomatoes their distinctive color, is a powerful antioxidant.

Green: Broccoli, cauliflower, Brussels sprouts, cabbage, and bok choy contain glucosinolates, isothiocyanate, and indole-3 carbinol, which help prevent disease.

Natural Immune Defense - Antioxidants

by Sam Lozano
There is a group of vitamins, minerals, and enzymes called Antioxidants that help to protect the body from the formation of free radicals. Free Radicals are atoms or groups of atoms that can cause damage to cells, impairing the immune system and leading to infections and various degenerative diseases such as heart disease and cancer. Free radical damage is thought by scientists to be the basis for the aging process as well. There are a number of known free radicals that occur in the body, they may be formed by exposure to the environment or various metabolic processes. Free radicals are normally kept in check by the action of Free Radical Scavengers that occur naturally in the body. These scavengers neutralize the Free Radicals. Four important enzymes that neutralize free radicals are Superoxide Dismutase (SOD), Methionine Reductase, Catalase, and Glutathione Peroxidase. The body makes these as a matter of course. There are also a number of nutrients that act as Antioxidants, including Vitamin A, Beta-carotene, Vitamins C and E, and the mineral Selenium. Another antioxidant is the hormone Melatonin, which is a powerful Free Radical neutralizer. Although many Antioxidants can be obtained from food sources it is difficult to get enough of them from these sources to hold back the Free Radicals constantly being generated in our polluted environment. We can minimize Free Radical damage by taking supplements of key nutrients. A high intake of Antioxidant nutrients appears to be especially protective against cancer.

Multiple Vitamin, Omega-3, Coq10, And A Probiotic Are Four Essential Supplements Everyone Should Take For Better Health

by Darrell Miller
Vitamins are substances that are found in foods and are necessary for life. They also allow the body to get through each day. Although some have specific tasks, most work together to provide the body with many health benefits. Vitamins are either fat or water-soluble. Those that are water soluble leave the body quickly while those that are fat-soluble are stored in the liver and fat cells for quite awhile. Some of these fat-soluble vitamins include vitamins A, D, E, and K. Most people take vitamins to fill nutritional gaps that occur when our diets aren't as good as we'd like to admit. Vitamins should not be taken as a substitute for a healthy diet, as good eating habits should always be the first priority. The Recommended Daily Allowance (RDA) is the amount of essential nutrients that is considered to be adequate to meet nutritional needs of almost all healthy people, or the amount to prevent a nutrient deficiency. However, the optimal levels are really a lot higher than 100% of the RDA.

Depending on your age and gender, men and women require different vitamins at different times in their lives, but there are vitamins that men and women of all ages need. Vitamin A lowers cholesterol, improves vision, boosts the immune system, and helps skin and hair. Similarly, vitamin C boosts the immune system, while it heals wounds and makes collagen. Vitamin D helps to build bones and teeth and also prevents colds. Vitamin E protects the skin, lowers blood pressure, heals burns, and also boosts energy. Vitamin K prevents bone loss, and helps with normal blood clotting. The B vitamins, which includes thiamin, riboflavin, niacin, B6, B12, Biotin, and Pantothenic Acid, supports nerve cells, provides energy, lowers cholesterol, reduces homocysteine, burns fat, reduces skin inflammation, and converts sugar and fat into energy. Lastly, Folic acid can help to prevent spinal bifida, increases milk production in nursing mothers, and makes the skin healthier in general.

Minerals help form the structure of our bodies. Without them, our bones could not continue to grow, strengthen, and repair themselves. They help our nerves send and receive signals and allow our muscles to respond properly. They are also very important in normal blood clotting and tissue repair. Any multivitamin that you get needs to have a full range of minerals including calcium, magnesium, zinc, selenium, copper, manganese, chromium, molybdenum, sodium, potassium, boron, and vanadium. Iron should be in a supplement for women who are still menstruating, but not for those who aren't. Therefore, minding age and gender-appropriate multiples is something that needs to be considered.

When purchasing a multiple vitamin, it is also important to look for antioxidants from fruit and herbal sources. Lutein and Zeaxanthin support healthy vision. Grape seed extract strengthens veins and arteries, boosts the immune system, and reduces allergic symptoms. Bilberry prevents hardening of arteries and cataracts, and supports retina. Black tea lowers cancer risk and chances of stroke. Cherry fruit strengthens collagen, reduces inflammation, supports tendons and muscles, and also reduces the risk of heart attacks. Although most people are trying to cut fats from their diets, fats aren't necessarily a bad thing. Rather, it's a matter of proportion. Both omega-3 and omega-6 fats need to be consumed to stay healthy. Omega-6 fats can be found in many everyday sources, including doughnuts, vegetable oils, and margarine. We tend to have an abundance of omega-6 fatty acids because foods made or prepared with these ingredients are very popular. Omega-3 fatty acids, on the other hand, are not found in most diets, but show the most benefits. Some of these benefits include: reducing high blood pressure, lowering bad cholesterol and raising good cholesterol, reducing heart attack risk, reducing risk of stroke, reducing osteoarthritis symptoms, increasing mental focus, helping improve eczema, reducing asthma symptoms, and reducing rheumatoid arthritis symptoms. Cancer survival, bipolar disorder, and depression all show promise with treatment from omega-3. Adding more fish to your diet is a good idea for everyone, but not every fish has the high levels of EPA and DHA that are beneficial in omega-3. A fish oil supplement that is mercury-free and naturally-stable can help provide the EPA and DHA that is necessary for people. Make sure that the supplement you choose isn't artificially modified to boost DHA and EPA concentration. Be certain that natural antioxidants such as vitamin E are added to prevent rancidity and make the supplement taste better.

Probiotics, also called "beneficial bacteria", are becoming more and more popular. Acidophilus is one of the best and most researched probiotic bacteria out there right now. It may seem strange, but not all bacteria are bad. Actually, probiotic bacteria are essential for the body so that it can digest food properly and absorb minerals. An imbalance of intestinal bacteria (microflora) is often associated with many diseases from yeast infections to colon cancer. By taking a nutritional supplement or eating foods containing probiotic bacteria, you can help support and modify the composition of the microflora in your large intestine. These microflora assist digestion, protect against disease-causing bacteria, and stimulate the immune system. Lactobacillus acidophilus and Bifidobacteria longum have a central role in the intestinal flora and provide many health benefits. Even though it is associated with dairy, Bifidobacteria longum assists in the breakdown of lactose and relieves some of the symptoms of lactose intolerance such as flatulence and bloating. When choosing a probiotic supplement, look for one that contains Lactobacillus acidophilus and Bifidobacteria longum. The supplement should be in a "super-capsule," as regular capsules won't protect the bacteria all the way through the stomach. Similar to foods, look for a freshness date that guarantees the amount of probiotic bacteria at the time of purchase, rather than just at the time of manufacture.

CoQ10, also known as ubiquinone, is a nutrient that can be found in all living cells of the body. Supplementing CoQ10 can: reduce the risk of heart attack, slow effects of parkinson's disease, replenish CoQ10 depletion from statin drug use, decrease high blood pressure, reduce the frequency of migraine headaches, and reduce tumors. CoQ10 also has great antioxidant abilities, as it scoops up free-radicals in the body. There are some major distinctions among CoQ10 products. One being that the product must be scientifically shown to absorb through the digestive tract and move into the mitochondria. Usually chewable and softgel forms are best because they cross the blood/brain barrier. The second major distinction is that the CoQ10 should be in a natural form, rather than a synthetic form. The third distinction is that the supplement should be proven to work. A commercially-available product should be the same formula studied by respected organizations, with documented research. By building up a healthy foundation with a daily multiple, stable fish oil, daily probiotic, and absorbable CoQ10, we can ensure ourselves the basic nutrients needed each day to live a healthier life. All the above listed supplements can be found at your local or internet health food store.

Simple Anti-Aging Natural Supplements

by Lynn Ross
The generation that is responsible for the future doubling of our nation's senior citizen population, or baby boomers, were born at the time of the successful economy at the end of World War II. These baby boomers are very interested in anti-aging methods and anti-aging natural supplements available that will be beneficial to them. It has become a major concern since the nation's senior citizen population is sure to double. With this in mind, researchers are working on ways to address menopause, prolong good vision and promote prostate health. It is good to realize that we have been provided with anti-aging natural supplements, compliments of Mother Nature. These anti-aging natural supplements are abundantly available and very inexpensive.

Fruits and Vegetables It is comforting to realize that there are completely natural ways with which we can promote good health as we age. It is both natural and practical to find substances that can be found easily in the foods that we already eat. Eating fruits and vegetables is easily the most natural thing that we can eat that contains anti-aging natural supplements. We also know that most fruits are high in vitamin C; an antioxidant that is believed to fight the signs of early aging.

When we eat fruits we can benefit from the proven results to be had in the fight against the anti-aging process. The fruits that are to be chosen as anti-aging natural supplements are strawberries, grapes, raspberries, and apples. These are all very rich in ellagic acid which very well could be considered to be Mother Nature's natural insect repellent. This acid is known to hinder the growth of certain tumors in our bodies. It works by slowing the growth of many harmful enzymes that could be mutated and then later produce harmful cancer cells. Some other fruits to be selected as anti-aging natural supplements are peaches, cantaloupes, and apricots. These fruits contain lycopene that is a known antioxidant. Antioxidants guard our bodies' cells from harmful free radicals.

Vegetables should also be considered as anti-aging natural supplements. Certain vegetable such as carrots, potatoes, and spinach also provide antioxidants that can replenish our bodies. There are other vegetables that can produce an anti-aging natural supplement when eaten. Certain vegetables like soybeans and alfalfa sprouts may fight the enzyme genistein. Genistein is known to stimulate and therefore activate cancer genes. It makes sense that eating these readily available vegetables could simply help prevent the development of cancer.

Eat an Apple Every Day

It is very comforting to know that we can fight against the signs of aging in completely natural ways, without the use of anything artificial. We have heard the saying, "an apple a day can keep the doctor away". Possibly what that phrase really implies is, eating vegetables and fruits will not only fill us up, but they also possess the properties of an anti-aging natural supplement. They give us many more benefits than we can possibly imagine. They can help us to live a healthy, well-rounded healthy life. Take advantage of what Mother Nature gave us and eat up the anti-aging natural supplements. They are in great supply.

Secret Vitamins to Improve Appearances

by Tannie Smith
A fast paced lifestyle can take its toll on the health and appearance of Americans. Most do not get adequate sleep, nourishment, and exercise. This is one of the reasons why vitamins and supplements have become household names. An average American needs at least thirteen vitamins to keep the body in good shape and keep everyone going. But do they improve a person¡¯s appearance?

The following are the vitamins that can greatly improve a person¡¯s appearance:

1. Vitamin E.

Perhaps the most popular vitamin that is often associated with beautiful skin is Vitamin E. It protects fatty acids and keeps oxidation inside the body cells. It also helps keep body tissues from breaking down. According to US Recommended Daily Supplement (RDA), people who are 19 years or older require at least 15 milligrams of Vitamin E each day. Good sources of Vitamin E are eggs, tomato juice, apples, avocados, spinach, potatoes, turnips, etc.

Having a beautiful skin will definitely improve the appearance of a person. Achieving this is easy; it only takes knowledge about Vitamin E and the proper intake of it. Since the 1950s, we have been concerned about major areas of body alteration and enhancement. Find out more about fat workouts that keeps you in good, healthy shape.

2. Vitamin C.

This is very essential to the body and its appearance; lack of it causes Scurvy. This disease causes inflamed and bleeding gums that result in tooth loss, slow wound healing, bumps on the legs and arms, and easy bruising.

Vitamin C comes from citrus fruits such as limes, grapefruit, and oranges. It can also be found in vegetables such as green peppers, potatoes, tomatoes, etc.

3. Vitamin D.

This improves the posture by protecting the bones and muscles. An adequate supply of vitamin D3 (also known as calcium) protects a person from Osteoporosis. Obtaining this vitamin from food alone may not be easy, and for this reason it is recommended to consider using supplements. The most common sources of Vitamin D are oysters, clams, etc.; fish such as salmon and sardines; eggs, beef liver, etc. Looking great means feeling great! So, check out the secrets on how you can look and feel absolutely great at http://www.diets-weightloss.info

4. Vitamin B.

There are 8 groups of B-complex vitamins; these are B1 or thiamine, B2 or riboflavin, B3 or Niacin, B6 or pyridoxine, B9 or folic acid, B12 or cyanocobalamin, etc. They provide energy for the body and make skin healthy.

Vitamin B can be found in cereal, rice, meat, corn, nuts, cheese, meat, eggs, etc.

Vitamins, like food, are essential for keeping the body in good shape and improve its appearance. Getting them is easy as ABC. Eating a well balanced diet combined with taking vitamins is the way to go.