Many plant foods are  rich in  compounds called lignans. Lignans are similar in chemistry to estrogens or female hormones. Now a new study has shown that a diet rich in lignans may reduce the risk of breast cancer in postmenopausal women.The French National Institute of Health and Medical Research, conducted the study to find a  relationship between the amount of plant lignans in the diet and breast cancer risk in 58,049 postmenopausal women.The women were monitored for 7 years, In that time, 1469 women were diagnosed with breast cancer. The results showed that women with the highest amount of lignans in the diet had a 17% lower risk of developing breast cancer compared with women having the lowest dietary lignan levels. These findings could be a positive step in the search for  preventitive measures for cancer.

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Here is some good news for chocolate lovers: dark chocolate may boost the function of vital endothelial cells that line the inside of blood vessels.Cocoa is rich in antioxidant compounds called flavonoids, which are also found in fruits,vegetables, wine and green tea. Research suggests that consumption of foods rich in flavonoids may decrease the risk of cardiovascular disease.The study was conducted by researchers at the Yale Prevention Research Center in Connecticut.  45 healthy people ranging from moderately overweight to obese took part in the study. The participants were divided into three groups that ate either eight ounces of cocoa without sugar; cocoa with sugar; or a placebo.

For six weeks, the participants underwent endothelial function testing.This test shows the ability of blood vessels to relax and expand in order to accommodate increased blood flow. The results showed that endothelial function improved  by 2.4 percent in the group that consumed cocoa with no sugar, compared with 1.5 percent in the group that ate cocoa with sugar. There was a 0.8 percent decrease in function in the group that ate the placebo. This does not suggest that people should start eating more chocolate but it does mean that flavonoid rich foods are good for heart health.

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Vitamin E is one of the most important vitamins for the body but it gets less attention than most other nutrients. It is especially important in its ability to protect against heart disease.  The function of Vitamin E is to protect cell membranes from free radicals. Free radicals are produced continuously in the human body, as a consequence of normal metabolic processes and a result of physical activities, diseases, smoking, and alcohol consumption and from exposure to environmental pollution and sunlight. If these free radicals are not inactivated they can damage the body. Free radicals are a major risk factor in heart attacks and strokes. Researchers have revealed that dietary vitamin E significantly stimulates the liver to produce glutathione, which is the body's defense mechanism against harmful metabolites and radicals’ .wheat germ, nuts and vegetable oils all contain Vitamin E. In order for the body to absorb Vitamin E foods should contain a small amount of fat. This is why people on a very low fat diet should take vitamin E supplements, as should people with liver disease.

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Researchers at Warsaw Agriculture University have found that organic tomatoes contain more vitamin C, beta-carotene and flavonoids than commercially grown ones. They also found that apple puree made from organic fruit contained more phenols, flavonoids and vitamin. These nutrients protect the body against heart attacks and cancer-causing chemicals. This evidence was the latest in a series showing beneficial nutritional differences associated with organic food. The first studies, done in the US, suggested that organic kiwi fruit has higher levels of nutrients than conventional crops grown in the same conditions. The latest research challenges skepticism on a government level about the health benefits of organic food. Growers and enthusiasts of natural foods hope this will mean more acceptance of the claim that organic food is healthier.

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Folic acid is a naturally occurring B vitamin that helps a baby's neural tube (the developing brain and spinal cord), develop properly. Folic acid is found in some foods like lentils, spinach, broccoli, peanuts and fortified cereals and bread. Pregnant women need 400 micrograms of folic acid daily. It may not be possible to get this amount from food alone, so pregnant women are often given a supplement. Folic acid prevents birth defects, but it only works if taken before and during the first few weeks of pregnancy, when the neural tube is developing into the brain and spinal cord. When the neural tube does not close properly, a baby is born with a very serious birth defect called a neural tube defect (NTD). Symptoms of NTD include fluid on the brain and a spinal column which is open at the bottom. Paralysis and mental disability can result from these defects. Folic acid is important for adults as well. It helps prevent heart disease, stroke, colon cancer and breast cancer.

 

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A piece of motherly wisdom says that eating fish is good for the brain. Unlike some other conventional truisms however, this one is based in fact. The brain is composed mostly of polyunsaturated fats and water. Fish meat contains the long chain omega-3 fatty acids which the brain cells need. Two of these; eicosapentenoic acid (EPA) and docosahexenoic acid (DHA) are especially important and not found in any other food source. Fish get these omega-3 fatty acids from the algae they eat, mackerel, salmon and herring are rich in these fats.

Studies have shown that consuming two or more portions of fish a week can prevent clinical depression. It is believed that as omega-3s affect brain chemistry, a deficiency could lead to psychiatric disorders. The lowest rates of depression and suicide are found among Japanese and Finnish citizens who have a diet high in fish. Fish oil supplements may provide some of the same benefits but they can have side effects such as nausea and diarrhea. The best source of these essential fats is a piece of fish for lunch or dinner

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A natural pesticide found in carrots has been found to have anti cancer properties. The pesticide is falcarinol and is believed to protect carrots from fungal rot. The study was conducted by researchers from the University of Newcastle upon Tyne. In the experiment three groups of rats with small tumours, were given a diet with either carrots, supplements of the pesticide falcarinol or a normal diet without either. After 18 weeks the rodents who consumed carrots or falcarinol  had one third less tumours than the control group. Prior to this experiment doctors were aware of the anti cancer properties of carrots but did not know which substance in the vegetable was responsible for the effects.

Doctors are optimistic that the new evidence can be used to treat and prevent cancers through diet.

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‘An apple a day keeps the doctor away’ says the old saying; mounting evidence testifies to the truth of this statement. Researchers at Cornell University found that the skin of apples contained phytochemicals. These phytochemicals prevented colon and liver cancer cells from growing. The nutrients are concentrated in the skin but are also found in the flesh. Further research showed that rats fed the equivalent of 1-3 apples a day showed a 17%- 40% lower risk of developing breast cancer.

Research conducted at London’s Kings College showed that people who ate at least two apples per week had a 22%-32% lower risk of developing asthma than people who ate fewer apples.

 Professor Thomas Shea of the University of Massachusetts published a report stating that apple juice may protect the brain against oxidative damage that contributes to age-related disorders such as Alzheimer’s disease, and may help improve brain activity.

Apples contain boron, a trace element that helps harden bones. Strong bones help prevent osteoporosis and fractures in older women and men. Apples are also good for weight loss; they contain fiber which makes one feel full without consuming too many calories.

Crunchy foods like apples, celery, and carrots, act like little toothbrushes when chewed and help remove teeth stains.

The verdict is clear, don’t spend money on drugs invest in apples instead.

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Generations of mothers have coaxed their kids to eat carrots for their eyesight. Doctors now say there is a great deal of truth in this maternal wisdom. Carrots are a low calorie and nutrient dense food. A medium sized carrot has only 30 calories and 2025 RE of vitamin A, over twice the recommended daily value of 1000RE. Vitamin A is essential for the working of the eyes, especially for vision in low light intensities. The retina of the eye has rod shaped cells which contain a chemical called rhodopsin. The rhodopsin is responsible for vision in low light conditions and is formed from a combination of protein and a type of vitamin A called retinol. One of the first signs of low vitamin A levels in the diet is night blindness. Sufferers initially have trouble driving at night or finding their way around a darkened room. Eventually it can lead to extremely dry eyes, ulcerated corneas and swollen eyelids. If the condition is left untreated it can lead to permanent blindness.

Vitamin A protects the eyes from other diseases such as macular degeneration. Studies involving older people have shown that those with a diet rich in vitamins A and C have less chance of developing cataracts in the eyes.

Vitamin A has other health benefits as well; it can make the immune system stronger and is even good for the skin. So listen to your mother and eat those carrots.

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All rice is brown when it is harvested. White rice is produced by removing the husk, bran and germ of the kernels and polishing them. It is believed that this makes the rice more esthetically pleasing and releases the aroma; but much more is lost in the process.

Brown rice contains much more fiber than white rice; it is also richer in essential vitamins and minerals.

	Brown rice per cup	White rice per cup
Fiber	3.32 g	0.74 g
Vitamin E	1.4 mg	0.46 mg
Vitamin B1	0.223 mg	0.176 mg
Vitamin B2	0.039 mg	0.021 mg
Vitamin B3	2.730 mg	2.050 mg
Vitamin B6	0.294 mg	0.103 mg
Protein	4.88 g	4.10 g
Potassium	137 mg	57.4 mg
Magnesium	72.2 mg	22.6 mg
Zinc	1.05 mg	0.841 mg
Phosphorus	142 mg	57.4 mg

Consuming only white rice deprives you of most of the nourishment available in this healthy food.

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