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Health and
Fitness
Fatten
your Food with Fruits
by
PGR Nair
 Five out of the top six causes of deaths in United States are diet
related. These include heart disease, Cancer, Stroke and Diabetes. The
evidence now is very strong that those who eat five or more servings of
fruits and vegetables daily are at a lower risk of Cancer and heart
attack. This revelation was made by Dr. David Rosenthal, the past
President of the American Cancer Society.
If you see the current executive food pyramid, the top half is occupied
by fat oozing meatballs, chicken burgers and greasy mutton Kebab. Almost
40 percent of the bottom half is stuffed with mouth watering pastries,
delicious ice creams and dairy products. Seductive fruits and shining
vegetables remain crushed and beaten beneath this pyramid. We not only
relish this mountainous menu, but often make it a point that this food
pyramid goes into the lunch box of our children as well. Soon these
greasy stuffs start wrecking our health. Our blood starts flowing like a
lazy river. Arteries get clogged with filth, like a choked toilet,
finding it difficult to flush out. Suddenly, everything comes to a
standstill..!!
Such tragedies are avoidable if we are prepared and willing to make an
alteration in our diet plan. Well, it is easier to watch our diet than
following it. Remember the old saying, “You are what you eat”. Try to
fatten your food with fruits and the result will be tonic than toxic.
Fresh and dry fruits have been our natural staple food from the age of
cave man. Fruits contain all important nutrients in a rational
proportion. They are the best sources of natural vitamins, minerals and
enzymes. The organic acids in fruits produce alkaline carbonates in our
stomach and it works in combination with salvia, which is also alkaline,
in promoting intestinal elimination and detoxification of our blood
vessels. Fruits are easily digestible and completely absorbed in our
body.
Copious intake of fruits controls the gradation of heart and soothes our
nervous system. High level of potassium and magnesium content in fruits
are beneficial to heart and act as natural diuretic. They keep the urine
density lower and thereby accelerate the elimination of nitrogenous
waste and chlorides. Since fruits contain very little sodium, it is an
ideal diet for any hypertensive patient. Fruits find a place in the
fashion world also. Alpha hydroxy acid found in citrus fruits and grapes
are the most common additives in many skin care products and beauty
creams.
Many fruits possess medicinal and therapeutic values. In a study
conducted by nutritionist Dr. James Cerda, when two grapefruits were
given daily to volunteers with high cholesterol for a period of just one
month, there was an 8% reduction in their cholesterol levels, which
means a 16% reduction in their risk of heart disease. This is due to a
soluble fiber called pectin found in citrus fruits and Apple. Pectin
binds cholesterol and prevents its absorption in blood stream.
Grapefruit is an ideal fruit for diabetes also as it controls the
insulin level.
Consider the fruit Pomegranate. It crushes Kidney stones, cures fever
and digestive disorders, stimulates heart function and prevents sexual
debilities. Pineapple has many healing powers. Bromelain, an enzyme
present in this fruit breaks blood clots and it can prevent a stroke.
Its juice is grandma’s remedy for recurring coughs and tonsillitis in
children. The fruit contains manganese that helps to prevent
Osteoporosis and strengthen muscles. Grapes are a natural chemical
cleaning agent for clogged arteries.
In Bombay, I hear from my cousin Satish Nair, that some people undergo
“grape fast” for two days on an exclusive diet of grapes. It helps them
to purify their blood and cleanse their digestive tracks. Custard Apple
is a magic fruit that nourishes both our heart and lungs. My
mother-in-law still believes that a diet on custard apples worked more
wonders than medicine when she had an onset of tuberculosis. Dating with
the dates can dispel constipation. Figs are fountains of energy and
sexual stamina. If your wife looks ashen and anemic, tell her to take
apricots; you will soon see the red hue back on her cheeks.
All fruits contain natural vitamin C in abundance, which is a major
antioxidant that repairs our damaged cells and neutralizes the free
radicals formed in our bodies due to toxins. The colors of fruits are
clues to what Phytochemicals are present in it. Phytochemicals-a natural
bioactive compound found in plants and fruits - help them to respond to
their environment, like insects, disease, drought or too much or too
little sun. These plant defenders also protect the human body. So our
strategy should be to eat a rainbow of fruits. The deep, rich hues in
blueberries, plums, blackberries and blue grapes do more than make the
fruit look pretty. They could help to save our life. The bottom line is
that the fruits that have the highest pigmentations or Phytochemicals-
darker, richer colors - have the highest levels of antioxidants
Red fruits including Tomatoes, Berries, Red Cherry, Red watermelons
contain antioxidants such as Lycopene, Ellagic acid, Quercetin, and
Hesperidin, to name a few. These nutrients reduce the risk of prostate
cancer, lower blood pressure, reduce tumor growth and LDL cholesterol
levels, scavenge harmful free-radicals, and support join tissue in
arthritis cases. Resveratrol found in the skin of red grapes and
raspberries and a constituent of red wine has been demonstrated to have
an anti-clotting effect that prevents the formation of thrombi or blood
clots in the blood vessels, apart from its effect in slowing down aging
and killing cancer cells. Mangoes, Pumpkin, Persimmon, Carrots,
Pineapple, Musk Melon, Papaya, and other Orange and yellow citrus fruits
and vegetables contain beta-carotene, zeaxanthin, flavonoids, lycopene,
potassium, and vitamin C.
These nutrients reduce age-related macula degeneration and the risk of
prostate cancer, lower LDL cholesterol and blood pressure, promote
collagen formation and healthy joints, improve vision, encourage
alkaline balance, and work with magnesium and calcium to build healthy
bones. White fruits such Banana, White Nectarines, Pears, White peaches,
White dates contain nutrients such as beta-glucans, EGCG, SDG, and
lignans that provide powerful immune boosting activity. Blue in
blueberries contain a compound anthocyanin which makes the wild
blueberry a potent ally in the fight against diseases of aging. Green
fruits contain varying amounts of phytochemicals such as Lutein and
Indoles and Chlorophylls (Kiwi fruit). The phytochemical beta-sitosterol
in green avocados is known to lower cholesterol.
Therefore my recommendation is to replace at least one daily meal,
preferably the breakfast, with a bowl of nutritious fruits mixed with
nuts. That itself can work wonders in your health profile. Remember, in
health, a kilo lost may be a year gained. Bypassing this advice can
hasten you to a heart bypass. Fatten your food with fruits to stay juicy
and juvenile.
Notes:
Beta-glucan- a natural gum polysaccharides found in cereal fibers, such
as oats, wheat, and barley, has been found to effectively reduce
cholesterol levels in many research studies.
EGCG- EpiGallo Catechin-3-Gallate - Antioxidant found in green tea as
well is a major cancer and heart disease fighter
Ellagic acid- a Polyphenol found in numerous fruits and vegetables
including, Raspberries, Strawberries, Cranberries, pomegranate, and
other plant foods.
Hesperidin- a Flavanoid Glycoside found abundantly in Citrus fruits
which contribute to the integrity of the blood vessels. Hesperidin,
along with other bioflavanoids, can improve health of capillaries and
connective tissues.
Indole-3-carbinol- One of the major proven anti-cancer substances found
in Cruciferous vegetables (Cabbage, Cauli Flower and Broccoli). Highest
concentration is in Broccoli which makes it the ruling king of all
vegetables.
Lutein plus zeaxanthin are antioxidants in the carotenoid family. They
are naturally occurring, fat soluble pigments in plants. The nutrient is
high in dark green leafy vegetables such as spinach, turnip greens.
Lignans are actually antioxidant and phytoestrogens found in a variety
of plants, which includes flax seeds, pumpkin seeds, rye, soybeans,
broccoli and some berries.
Lycopene-a bright red carotenoid pigment found in Tomatoes and Red
fruits. It is a most potent carotenoid antioxidant widely discussed in
health circles. Lycopene in tomato paste is four times more bioavailable
than in fresh tomatoes.
Quercetin - a flavonoid and more specifically a flavonol found in Apple,
green tea , broccoli, red grapes Onion etc which has demonstrated
Anti-inflammatory and Anti-tumor properties
SDG- Secoisolariciresinol diglucoside - found in flax seeds also. SDG
has antioxidant properties, can lower blood cholesterol levels, and is
being investigated for its influence on some cancers, atherosclerosis
and diabetes.
March 10, 2007
Image under license with Gettyimages.com
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