Fruit Fiber And Breast Cancer
A study following 51,823 post-menopausal women in Sweden examined their diet for 10 years.
Women in the top 25% of daily fruit fiber intake had 34% less breast cancer overall, and 38% less estrogen/progesterone-receptor breast cancer, a significant difference.
Among women who were using hormone replacement therapy, those who were in the top 25% of daily total fiber including fruit fiber and cereal fiber had a significant 50% less breast cancer occurrence (Suzuki R, International Journal of Cancer, 2007)
Fruit Nutrition News: An Apple For Your Thoughts
Remember to eat your spinach, broccoli, tomatoes, carrots, bananas, oranges, and apples.
Or you might lose the ability to remember.
Researchers over the last few years have shown that a high intake of fruits and vegetables may help maintain a functional memory and potentially avoid Alzheimer's Disease.
In Utah, 5,000 seniors were tested four times over an eight-year period.
Those with the highest daily intake of fruits and vegetables scored the highest on memory tests at the beginning of the study as well as during the whole study (Wengreen H, Alzheimer's Association, 2005).
Other studies show that anti-oxidant rich foods like apples may reduce the risk of Alzheimer's.
Current dietary recommendations are nine servings of fruit and vegetables daily. Each serving is 1/2 cup.
So polish up that apple.
Every bite may save your brain!
Fruit Nutrition News: Mixed Berries For The Brain
Been living on high-calorie food that is cheap, easy, or fast?
You might want to switch to an easy cup of berries.
No one wants an aging or diseased brain, and berries could help protect your brain cells.
Researchers have found that eating a diet of only 2% strawberry or blueberry extract for two months protected the brains cells and memory of animals in a rapid-aging model. The strawberry extract protected one area of the brain, and the blueberry extract protected a different area of the brain (Shukitt-Hale B, Neurobiology of Aging, 2007).
Previous research confirms that both the berry polyphenol antioxidants, and anti-inflammatory effects of berries are effective in protecting brain cells from damage.
These studies are preliminary, but human consumption of these berries is not only safe, but recommended.
The USDA recommends 5 to 9 servings of fruits and vegetables daily. One cup of mixed berries counts for two servings of fruit.
Since berries are low calorie, high nutrient foods, people interested in calorie restriction optimal nutrition programs include berries in their anti-aging plan.
Along with daily low calorie, high nutrient green tea, of course.
Fruit Nutrition News: Fruit May Help The Heart
Researchers assigned overweight women to one of two different low calorie diets: 5% energy from fruit or 15% energy from fruit.
After two months, weight loss among the women was equivalent. But measurements of blood oxidative markers including total antioxidants, malodialdehyde (MDA), and LDL or "bad" cholesterol were significantly improved in the high fruit group (Crujeiras AB, Nutrition, 2006).
The researchers concluded that more fruit in a weight loss diet could increase protection from cardiovascular risk factors from obesity.
Several cups of daily green tea also adds antioxidant protection to your diet for only 0-2 calories per cup, making it the perfect diet drink.
If you have a health condition, you should consult with your health care provider about dietary changes.
Fruit Nutrition News: Are Apples The Best Fruit?
When you are choosing your fruit and vegetables for 9 servings daily, you might want to include apples.
A new study tested fruit for antioxidants that protected against neurotoxicity.
Apples offered the greatest protection against nerve cell damage (Hao HJ, Journal of Food Science, 2007).
Although the study is preliminary, the authors explore the potential protection against Alzheimer's disease that may be possible from apples and other fruit.
Eating a variety of fruit can provide vitamins, minerals, and dietary fiber, as well as polyphenol antioxidants.
Another rich source of dietary antioxidants is daily green tea, with only 0-2 calories per cup.
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This page last updated by Sharon Jones on August 29, 2012
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