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Top 12 Winter Fruits for Health (+How to Add Them to Your Diet)

The AHA! Team — Fri, 13 Dec 2024 06:06:55 +0000

Jillian Levy, CHHC via Dr. Axe – What are examples of winter fruits? Here are the top winter fruits to add your diet. Eating seasonally may feel a bit tougher to pull off in the winter — however, the benefits of this approach by eating winter fruits and vegetables are still the same, including a higher intake of certain nutrients, help supporting local farmers, plus better taste and value. While farmers markets open in the spring, summer and fall tend to draw in the largest crowds, those that remain open during the coldest months of the year still have plenty to offer. Which fruits grow in winter? Winter fruits in season include those in the citrus fruit family, like oranges and grapefruit, as well as kiwi and winter melon. Those aren’t all either. By emphasizing cold-weather produce in your diet, you’ll obtain important nutrients that support your immune system and more, such as vitamin C, fiber and magnesium. Top 12 winter fruits The availability of winter fruits in different regions depends on the specific temperature, as well as the use of farming methods, such as greenhouses and hoop houses that help crops grow in cooler climates. In tropical regions, such as those located close to the equator, it’s possible to grow many fruits year-round, such as bananas, coconut and avocado. But in much of North America, the range of fruits available in the dead of winter is a bit more limited. What are examples of winter fruits? Here are the top winter fruits to add your diet: 1. Oranges There are many types of oranges in existence, including cara cara, navel, mandarin, minneola, blood oranges and others. Some types are available year-round, but in the U.S., oranges are in peak season during the winter, when they grow abundantly in states such as Florida, California, Texas and Arizona. They’re more well-known for providing lots of vitamin C, but oranges are also rich in flavonoids, such as hesperidin. 2. Clementines Clementines are basically small oranges. They are technically types of mandarin oranges that are made from crossing two different orange species. In stores they’re sometimes called “halos” or “cuties” and tend to be sold in big boxes or bags. They’re popular among children since they’re easy to peel and often seedless, and they’re a great way to obtain vitamin C. 3. Tangerines Tangerines are types of sweet oranges that tend to be smaller than bigger types, such as cara caras and navels. Like other oranges, they provide vitamin C and a host of other nutrients. 4. Grapefruits Much like other citrus fruits, grapefruits grow in the U.S. predominately in California, Texas, Florida and Arizona. They are in season usually from January to the late spring. Grapefruit is high in vitamin C plus vitamin A, as well as health-promoting phytochemicals like lycopene and beta-carotene, limonoids like limonin, and flavonoids like naringenin. These have the ability to fight free radical damage and oxidative stress that contribute to aging and chronic disease development. 5. Kumquat Kumquats are tiny citrus fruits that have a sweet and tart flavor. Hailing from the same family of plants as the orange, kumquats are one of the best sources of vitamin C and fiber. Unlike other citrus fruits, kumquats can be consumed with the skin on. Although the pulp has a distinctly sour flavor, the skin actually provides an extra dose of sweetness and is full of protective compounds. 6–7. Lemons and limes While you can find lemons and limes in grocery stores all year, certain types, such as Meyer lemons, are in season in the middle of winter. Meyer lemons are described as sweeter than regular lemons and are often used in baking and cocktails. There are many reasons to enjoy lemons and limes. For instance, they’re full of acidic flavor but low in calories and generally low in sugar. They also provide powerful flavonoids, including quercetin, luteolin, apigenin and hesperidin. 8. Kiwi Kiwi is a small, fuzzy fruit with a seedy, green inside that is harvested in winter through spring. It’s exceptionally high in vitamin C — plus it provides a good amount of vitamin K in addition to potassium and vitamin E. 9. Winter melon Winter melon, also called ash gourd, is an excellent source of antioxidants, dietary fiber and vitamin C. This melon has a dark green color and an oblong shape. The flesh of the fruit is white, as are the seeds, but unlike most fruits, it cannot be consumed raw. Instead, it’s typically simmered or steamed and treated more like a vegetable than a fruit in Asian and Indian recipes. 10. Pomegranates Pomegranate is a red, sweet and sour fruit that is filled with many small seeds. The seeds contain tons of antioxidants, as does pomegranate juice, including flavonoids that are linked to cancer prevention, detoxification, heart health and more. This fruit is also high in vitamin K, vitamin C, folate and potassium. 11. Cranberries Cranberries are red winter berries that are high in antioxidants and nutrients associated with prevention of some cancers, infections, markers of heart diseases and inflammation. These include compounds such as anthocyanins, quercetin, benzoic acid and epicatechins. Additionally, cranberries provide vitamin C, manganese, vitamin E and vitamin K. 12. Persimmon Persimmon is a round, orange fruit native to Asia that’s high in vitamin A, vitamin C and manganese. It also contains antioxidants, such as gallic acid and epicatechin gallate, two compounds that are associated with health perks such as reducing cholesterol levels, inflammation and high blood pressure. According to the U.S. Department of Agriculture, depending on your location, other fruits available in the winter can include: Apples Pears Pineapple Bananas Papaya Passion fruit Coconut Avocados Currants Pomelo Winter squash Dates Mosambi Indian jujube Strawberries Health benefits Adding winter fruits, such as oranges, cranberries, pomegranate and kiwi, to your diet is a great way to boost your vitamin C and antioxidant intake. Here’re more about the benefits of eating winter fruits: High in vitamin C — This essential nutrient and antioxidant helps support immunity, provides cancer-fighting properties, and improves brain, skin and heart health. Good sources of vitamin A — Vitamin A is another antioxidant that is tied to eye/vision health, cardiovascular health and skin health. Provide fiber — Dietary fiber found in fruit is needed for digestive and gut health. Fiber helps prevent constipation, keeps your appetite in check, supports healthy cholesterol levels and “feeds” friendly probiotic microbes living in your gut microbiome. Support healthy cognitive function— Antioxidants such as flavonoids and polyphenols found in fruits have been shown to boost brain function and decrease cognitive decline. Can help support cardiovascular health — Fruits such as grapefruit and pomegranate can help keep cholesterol levels within a healthy range and decrease levels of systolic blood pressure, which may help protect against heart disease and stroke. May help fight cancer — Citrus fruits, kiwi and others are jam-packed with beneficial compounds that fight oxidative stress to protect against cell damage. Antioxidants are thought to play a central role in health and disease, with some research showing that they could aid in the prevention of many chronic conditions, including cancer. Protect bones — Some fruits provide minerals that help fortify your bones, such as potassium and vitamin C. Protect against kidney stones — Some fruits can help increase levels of citrate in the urine to prevent the formation of kidney stones. May help with weight loss — Winter fruits have a high water content and are low in calories yet brimming with fiber, making them a great choice if you’re looking to fill up on less calories. Help heal injuries faster and reduce joint pain — Cranberries, pomegranate and other fruits have anti-inflammatory and antioxidant effects that support healing of connective tissues. Reduce the risk of infections — Antioxidants and antimicrobial compounds found in winter fruits can help kill bad bacteria and naturally help treat urinary tract infections, bladder infections and even acne. How to add to diet Winter fruits can be enjoyed in many ways, such as by simply peeling and eating them as a snack, juicing them, adding them to fruit salads, or sectioning them and enjoying with some yogurt or cottage cheese and granola. If you find citrus fruits like grapefruit to be a bit too sour, try topping with a small amount of raw honey. Other uses for citrus fruits, including grapefruit, blood oranges, lemons and limes, include adding them to mocktails or low-sugar cocktails, marmalades, and healthy desserts, like key lime pie, orange cake or lemon muffins. Lemon and lime juice also help zest up the flavor of salad dressings, marinades, fresh pressed juices, smoothies and more. Cranberries are a great addition to poultry, meat or fish, along with sauces and jams. Pomegranate seeds have a healthy snack, are great on oatmeal or with yogurt, and can be juiced to make a healing beverage. Here are recipe ideas using some of the winter fruits listed above: Cranberry Apple Cider Strawberry Kiwi Smoothie Chia Spiced Chia Seed Pudding with Pomegranate Seeds Orange Tahini Dressing Healthy Key Lime Pie Secret Detox Drink Beet and Pomegranate Salad Recipe Orange Carrot Ginger Juice Keep in mind that aside from winter fruits, you’ll also benefit from consuming winter vegetables, such as: broccoli Brussels sprouts endive cabbage beets celeriac Risks and side effects Although fruits are associated with a long list of benefits, it’s important to remember that fruits also contain a high amount of sugar and not much protein or healthy fats, so eating them as part of a balanced diet is best. Compared to whole fruit, fruit juice is also significantly higher in calories, which can contribute to weight gain. Therefore, it’s best to opt for whole fruit over fruit juice whenever possible. Citrus fruits also contain a much higher amount of citric acid than non-citrus fruit, which can erode tooth enamel over time and increase the risk of developing cavities. For this reason, it’s important to keep your intake in moderation and enjoy a variety of other fruits. Certain types of fruit may also interact with medications. Specifically, grapefruit, tangelos and Seville oranges contain a chemical known as furanocoumarin, which can block the activity of a specific enzyme needed to break down some medications, such as statins and benzodiazepines. If you take any prescription medications, be sure to talk to a trusted healthcare professional before consuming new fruits to prevent interactions. Additionally, keep in mind that kiwi allergies are somewhat common and responsible for 10 percent of all food allergy reactions in children. People with allergies to latex and other fruits like avocados and bananas should be especially cautious. Conclusion Are any fruits in season in winter? Yes — these include citrus fruits like oranges, lemons, limes, grapefruit and tangerines, plus kiwi, pomegranate, winter melon and cranberries. Studies show that these fruits may help improve digestive health, boost brain function, increase weight loss, combat cancer cell growth, prevent kidney stones and enhance heart health. While some fruits can be juiced, whole fruits should be prioritized over fruit juice, as juices are generally higher in calories and sugar but lower in fiber. Besides enjoying fruits as a simple snack, try adding these fruits to healthy desserts, oats, yogurt bowls, salads, side dishes and smoothies, just like you would with summer fruits. To read the original article click here.

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7 Health Benefits of Lemons: Nature’s Health Powerhouse

The AHA! Team — Fri, 22 Nov 2024 06:49:57 +0000

Dr. Don Colbert – As a physician dedicated to promoting health and wellness through natural means, I often encourage my patients to incorporate nutrient-rich foods into their diets. One such food that stands out for its myriad health benefits is the lemon. This bright, tangy fruit is more than just a flavorful addition to your water or tea; it is a powerful ally in promoting overall health. In this article, we will explore seven benefits of lemons, backed by scientific studies and interesting facts that highlight why this citrus fruit deserves a prominent place in your diet. 1. Rich in Vitamin C One of the most well-known benefits of lemons is their high vitamin C content. Vitamin C is an essential nutrient that supports immune function, skin health, and wound healing. Just one lemon provides about 31 mg of vitamin C, which is roughly 51% of the recommended daily intake. This high vitamin C content makes lemons an excellent choice for boosting your immune system, especially during cold and flu season. 2. Antioxidant Properties Lemons are rich in antioxidants, which help protect your cells from damage caused by free radicals. Free radicals are unstable molecules that can cause oxidative stress, leading to chronic diseases such as heart disease, cancer, and diabetes. The antioxidants in lemons, including flavonoids, have been shown to reduce inflammation and improve overall health. A study published in the Journal of Agricultural and Food Chemistry found that the flavonoids in citrus fruits like lemons have potent antioxidant properties. These compounds can help neutralize free radicals, reducing oxidative stress and lowering the risk of chronic diseases. 3. Promotes Digestive Health Lemons are also known for their ability to support digestive health. The citric acid in lemons can enhance the production of digestive juices, helping to break down food more efficiently. This can be particularly beneficial for individuals who experience indigestion or bloating. Furthermore, the pectin fiber in lemons can aid in digestion by promoting the growth of healthy gut bacteria. A healthy gut microbiome is essential for optimal digestion and nutrient absorption. Drinking a glass of warm lemon water in the morning can stimulate your digestive system, setting the tone for a day of healthy eating. 4. Supports Heart Health Heart disease remains one of the leading causes of death worldwide. Incorporating lemons into your diet can be a simple yet effective way to support heart health. The vitamin C, fiber, and plant compounds in lemons can all contribute to a healthier cardiovascular system. A study published in the Journal of Nutrition found that higher vitamin C intake is associated with a lower risk of heart disease. The study suggests that the antioxidant properties of vitamin C can help protect against the oxidative damage that leads to heart disease. Additionally, the soluble fiber in lemons can help lower blood cholesterol levels, further reducing the risk of heart disease. 5. Aids in Weight Loss For those looking to shed a few pounds, lemons can be a helpful addition to a weight loss regimen. Lemons are low in calories but high in fiber, which can help you feel full and satisfied. The pectin fiber in lemons expands in your stomach, helping to curb hunger and reduce overall calorie intake. Moreover, the citric acid in lemons has been shown to boost metabolism, helping your body burn more calories. Drinking lemon water can also promote hydration, which is essential for maintaining a healthy weight. 6. Enhances Skin Health The benefits of lemons extend beyond internal health; they can also improve the appearance of your skin. Vitamin C is a key ingredient in collagen production, which is vital for maintaining the elasticity and firmness of your skin. Regular consumption of lemons can help reduce the appearance of wrinkles and fine lines, giving your skin a more youthful and vibrant look. Additionally, the antioxidants in lemons can help combat the signs of aging by neutralizing free radicals that cause skin damage. Applying lemon juice topically can also help brighten your complexion and reduce dark spots, although it is important to use it with caution to avoid skin irritation. 7. Detoxifies the Body Lemons are often touted for their detoxifying properties. The citric acid in lemons helps to stimulate the liver, enhancing its ability to flush out toxins from the body. This detoxifying effect can promote overall health and well-being. A study published in the Journal of Clinical Biochemistry and Nutrition found that citrus flavonoids can help protect the liver from oxidative damage, supporting its detoxification processes. Incorporating lemon water into your daily routine can provide a gentle and natural detox, helping to cleanse your body from within. Conclusion Lemons are a versatile and powerful fruit that offer numerous health benefits. From boosting immune function and promoting digestive health to supporting heart health and enhancing skin appearance, lemons are a true nutritional powerhouse. By incorporating lemons into your daily diet, you can take advantage of their many benefits and improve your overall health. As always, it is important to consult with your healthcare provider before making any significant changes to your diet, especially if you have underlying health conditions. Embrace the power of lemons and enjoy the many ways this remarkable fruit can enhance your health and well-being. References Journal of Agricultural and Food Chemistry. “Antioxidant Properties of Flavonoids in Citrus Fruits.” Journal of Nutrition. “Vitamin C Intake and Heart Disease Risk.” Journal of Clinical Biochemistry and Nutrition. “Protective Effects of Citrus Flavonoids on Liver Health.” To read the original article click here.

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Eating Citrus Fruits Can Help Prevent Obesity-Related Diseases

The AHA! Team — Thu, 18 Jul 2024 08:49:15 +0000

Dena Schmidt via NaturalHealth365 – While it’s been known that citrus fruit is an important part of a healthy diet, researchers now believe they may be key in preventing weight-related health problems. A new study has shown that citrus fruits such as oranges, grapefruits, lemons, and limes contain an antioxidant that counteracts some of the serious health risks of obesity. Adding more citrus fruits to your diet may help reduce the risk of heart disease, liver disease, and diabetes. These fruits also provide essential vitamins and minerals that support overall well-being and boost the immune system. Why citrus fruits are a smart choice for the immune system When a person consumes a high-fat diet, the body stores the fat it can’t immediately use in cells throughout the body. These fat cells produce a substance that damages other healthy cells. This is called oxidative stress, and the immune system normally deals with it with its own antioxidants. However, overweight people who continue to eat high-fat foods can overwhelm the immune system’s ability to respond and prevent disease. This is where foods that contain high levels of antioxidants can help. Citrus fruit contains a special form of antioxidant called flavanones. These substances appear to reduce the risk of oxidative stress and damage to healthy cells. This also takes the pressure off the overworked immune system. Flavanones in citrus fruits reduce a variety of health risks The study published in Clinical Nutrition ESPEN highlights the broad health benefits of citrus, revealing their potential in managing cardiovascular risk factors, neurological disorders, and other health conditions through their rich chemical composition and therapeutic properties. The researchers reviewed meta-analyses, clinical trials, and the chemical compounds present in various citrus species. They utilized information from databases like Google Scholar, Web of Science, Scopus, and PubMed, examining keywords related to citrus and its health benefits. They found that citrus plants have beneficial effects on various conditions, including cancer risks, cardiovascular risk factors, neurological disorders, urinary tract conditions, and gastrointestinal tract conditions. The study also noted the antimicrobial, and pain-alleviating effects of citrus and its potential in managing obesity risk factors. Another study investigated the impact of citrus flavanones on different dietary groups, including those on a high-fat diet. It found that flavanone consumption led to a significant reduction in indicators of cell damage in both blood and liver, surpassing a 50% reduction in some cases. Furthermore, flavanone-treated subjects showed less liver damage and fat accumulation. Start adding organic citrus fruit to the diet to prevent disease Adding flavanones to the diet promotes health by counteracting the effects of fat cells on the body. Eating citrus fruits helps reduce liver damage, lower the amount of fat in the blood, and reduce glucose levels. Besides the benefits of antioxidants to the health of overweight people, a diet that includes citrus fruit can benefit people of any weight, reducing the risk of heart disease and type 2 diabetes. We, at NaturalHealth365, would suggest you only eat organic fruits to avoid unwanted chemicals in your diet. The next step involves exploring optimal ways to incorporate concentrated flavanones into daily diets. Flavanones found abundantly in organic citrus fruits like oranges, grapefruits, lemons, and limes, offer a promising natural strategy to combat heart and liver diseases. To maximize their benefits, consider consuming various citrus fruits and vegetables daily. Incorporating colorful salads, citrus-infused water, or enjoying citrus fruits as snacks can enhance your intake of these beneficial compounds. Additionally, pairing citrus fruits with leafy greens can further boost their nutritional impact. Bottom line: making citrus fruits a regular part of your diet can support overall health and reduce the risk of chronic diseases. Sources for this article include: NIH.gov ACS.org Sciencedaily.com To read the original article click here.

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Eat to Beat Disease: How to Eat for Optimal Health

AHA Publisher — Fri, 12 Mar 2021 08:00:04 +0000

Dr. Josh Axe, DC, DMN, CNS – It’s no secret that what you eat has immense effect on your health, and it turns out you can actually eat to beat disease. No one know this better than Dr. William Li, MD, author of the book “Eat to Beat Disease: The New Science of How Your Body Can Health Itself.” Li has been featured on numerous media outlets, and he’s also the author of over 100 scientific publications, including research published in the New England Journal of Medicine and the Lancet. He’s also served on faculty at Harvard Medical School and has spent decades practicing medicine. I was lucky enough to talk with Dr. Li on my podcast, where he shared insights on how to combat cancer and other diseases through diet by activating the body’s five health defense systems. Here are his insights on how to eat to beat disease. The Study of Food One of the biggest breakthroughs for Dr. Li during his career was the realization that while the practice of medicine is vital and life-changing, a lot of his formal training focused on treating diseases and little on prevention. “When I went to medical school, I was really taught about health for maybe a few courses, and then everything else was about disease and what we should do to stamp it out, treat it, cut it burn it, give chemotherapy or antibiotics. That’s really how I entered the world of medical practice,” he says. “It is really just waiting for the horse to come out of the barn, which is illness, and then throwing the kitchen sink, ideally, smartly at it. “… I started to realize after many years of practice that the science was advancing so rapidly for treating disease and yet it didn’t seem like it was being applied to actually preventing disease, and you know prevention is really the mirror image of treatment.” Li realized that you can’t really use drugs as a prevention method so in order to focus on disease prevention, he shifted his attention to food. That led him to start researching the effects of food on health in the same manner medical researchers studied drugs, utilizing the same tools and methods to understand just how powerful food can be — and how to eat to beat disease. “I grew up uh eating traditional Asian cuisines and Mediterranean cuisines, whole foods freshly cooked not too much, designed to be really tasty. So I always felt that food was something that sustained me and sustained my well-being,” says Li. “… As an adult on my own eating in the cafeteria or hospital food, traveling around and going to restaurants, I started to realize we’ve actually lost touch with what our own history and cultures actually have given us, which is something pretty elemental that speaks to the body.” The focus for many today is on dieting, which can cause its own issues. Most diets are strict and exclusionary, and that can make them difficult for people to follow and sustain. “I just felt like there’s got to be a better way to do this, and what I discovered is when it comes to food and health, in fact it’s not just about the food — it’s about how our body responds to what we put inside it,” Li says. “You have to understand first before you choose any diet and any food combination how your body responds to keeping your health intact.” What Li found working for more than 30 years with Dr. Judah Folkman, a pioneer in the medical field, is that health is critically dependent on circulation. When circulation is excessive, it can feed diseases like cancer, while lack of circulation can cut off oxygen and nutrients to tissues so they die off — which in turn can promote disease. “Lab research has shown when a cancer that doesn’t have a blood supply suddenly gets one, that tiny little tumor can grow 16,000 times in only a couple of weeks. That’s enough to kill somebody. That’s led to the development of more than 18 medicines that cancer doctors use to cut off the blood supply to cancers,” Li says. “Using the same tools to discover medicines that can interfere to cut off a blood supply to starve a cancer, I’ve actually been able to test food, and when you test food in those systems, you can test them head-to-head, side-by-side, you wind up seeing that green tea, soy, lavender, citrus fruits, broccoli — they can stand up right next to cancer drugs.” The 5 Health Defense Systems The body is designed to protect health, while environmental factors all around are trying to get in. “Think of our body as a fortress. If you remember a medieval castle, you got the moat, you got the tall, sloping walls, you’ve got the little slits in the walls where people could shoot arrows out, you’ve got the little tiger traps, little holes with spikes in middle it, you got the winding staircases — all these things. A fortress is designed to protect itself from invaders,” says Li. “That is exactly our body except that rather than stone structures or spears, it’s actually biology.” There are five main health defense systems, according to Li: Blood or circulation/angiogenesis — The body grows blood vessels that feed every cell in the body. Stem cells in bone marrow — Help us heal from the inside out and regenerate our organs as we age or when we’re injured. Microbiome — This is the healthy gut bacteria, and humans have almost 40 trillion gut bacteria. “You know how a pregnant mom says, ‘I’m eating for two?’ We’re eating for 40 trillion, and that’s leading to a whole new insight into what we eat and how it impacts our gut defense,” says Li. DNA — Our DNA is hardwired to protect us against the assaults from the environment. Immune system — “It is more powerful than we ever thought because we now know that even an elderly person in their 80s, their immune system is so powerful that it can not only help resist infection, but it can help resist cancer as well.” “These five health defense systems are at play all the time, and when we sit down to eat something we are either building up and fortifying and boosting these defense systems or we’re taking it down and destroying it, ” says Li. “Everybody who thinks about food and health according to the traditional ways that have been everywhere for the last few decades, it’s about what program should I get into and what things should I cut out and what do I need to eat every single day. Here’s the news flash, which is good news: There’s no one size fits all. It’s about our individual preference, what our bodies seek, what we enjoy — and by the way, the enjoyment’s really important because if you can pick something that’s healthy that you enjoy, then you are already ahead of the game.” How to Eat to Beat Disease In “Eat to Beat Disease,” Dr. Li touches on 200 foods that can help boost immunity and activate the health defense systems. Here are some of the top foods to eat to beat disease: 1. Soy “There’s a belief out there that soy is actually dangerous for your health because it can cause breast cancer, and we believe this because there’s a plant estrogen in soy that we know is there, and we know that some types of human breast cancers can be activated by human estrogen. However, if you look at soy plant estrogen vs. human estrogen, they don’t look anything alike, and it turns out the science shows us that plant estrogens actually counter the effects of human estrogens so they actually block human estrogens almost like a drug does,” says Li. “There’s a study of 500 women who already have breast cancer, and it was studied that those women with breast cancer who actually ate more soy had better survival — they had about a 30 percent reduced risk of dying from breast cancer — and those who ate more soy were able to decrease the risk of having the cancer come back.” A note is to be wary of highly processed foods, including in soy products. A lot of soy milk is overly processed and contains unnecessary and sometimes harmful additives. That’s why I’m a proponent of natto, a fermented soy. It’s also why I’m in favor of fresh foods instead of buying juiced foods. Eating blueberries or an apple vs. buying blueberry juice or apple juice — it’s better to eat the whole, fresh fruit that hasn’t been processed or had any unhealthy ingredients added. Flaxseeds have a similar compound as soy that can protect against disease, along with lavender, vitex, clary sage. They can actually balance estrogen. 2. Tomatoes “There’s a lot of people out there saying tomatoes are harmful because they’re related to the nightshade plant,” says Li. “In fact, tomatoes don’t have any of the poisons of nightshade, and in fact there is a really important natural chemical called lycopene which is present in tomato. “Lycopene in tomato has been studied. There’s a study of 35,000 men, and they looked at their intake of tomatoes, cooked tomatoes, and found that those men who ate two to three servings of cooked tomatoes actually had up to a 30 percent lowered risk of developing prostate cancer. “In those men who did develop prostate cancer, the more tomatoes they ate, the less aggressive their prostate cancer because lycopene is anti-andorgenic, which means it cuts off the blood supply feeding cancers. It starves cancer in this really remarkable way.” 3. Green Tea Drink two-plus cups of green tea a day. It floods the system with natural bioactive chemicals that come from the tea plant that can actually cut off the blood supply to tumors, actually even kill cancer stem cells. It also protects blood vessels. 4. Tree Nuts Pistachios, almonds, cashews, macadamias and walnuts are some of the best options. “A major study of over 700 people from the American Society of Clinical Oncology showed that people who ate a couple handfuls of walnuts a day, about 15, a week actually had up to a 50 percent reduction in death if they had stage 3 colon cancer, and if they had their cancer successfully treated, it also markedly decreased the risk fo their cancer coming back,” shares Li. “A couple handfuls of nuts as a snack is a really great way to reduce your risk of cancer. “It turns out nuts not only have healthy omega-3 fatty acids that can cut off the blood supply feeding cancer cells, but they also have insoluble fiber. They’re a great source of fiber. “This insoluble fiber feeds our microbiome and activates our immune system. It lowers inflammation, which lowers cancer risk.” What Does Dr. Li Eat to Beat Disease? First and foremost, Dr. Li stresses “there’s no single food you need to eat all the time. It’s eating diversity, mostly plant-based foods, minimal processing like ultra-processed foods and cutting down on your meat also reduces your risk of cancer as well.” Instead, he says to focus on dietary patterns, such as the Mediterranean dietand traditional Asian diets. In addition, he likes to focus on plant-based foods and tries to build his meals around a vegetable. So what does Dr. Li typically eat to beat disease each day? Breakfast “When I wake up in the morning, the first thing I do is reach for either green tea or coffee,” Li says. “Coffee contains caffeic acid, chlorogenic acid, all these natural bioactives that are amazingly healthy for you. They increase your telomeres, which slows down cellular aging. They’re anti-androgenic so they cut off the blood supply feeding cancers, and they make our blood vessels actually healthier. Many lower the risk of dementia. “… I’ll have tea or coffee every day. Every day...

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Slash Your Risk of Cancer by Eating More of This Type of Fruit, According to Research

AHA Publisher — Thu, 17 Dec 2020 08:50:04 +0000

Sara Middleton via NaturalHealth365 – According to the American Cancer Society, 1 in 125 men and 1 in 417 women will be diagnosed with esophageal cancer. While smoking significantly increases the risk of this potentially deadly disease – which has a 5-year survival rate of less than 50 percent – even people who have never smoked can develop it, especially if they drink a lot of alcohol, have a family history, have chronic acid reflux, or have other recognized risk factors. While esophageal cancer accounts for just 1 percent of all U.S. cancer cases, you still might be wondering how to reduce your cancer risk for this and other conditions. The good news? Protecting your health might involve something as sweet (and delicious) as simply eating more citrus fruit. Eating citrus fruits may LOWER your risk of cancer by nearly 40 percent Eating more oranges, clementines, grapefruits, tangerines, and other citruses may “significantly reduce [your] risk of esophageal cancer,” concluded the authors of a 2015 meta-analysis published in the peer-reviewed journal Medicine. To come to this conclusion, the team of researchers assessed data from 19 studies looking at the link between esophageal cancer and intake of citrus fruits. By design, these studies (cohort and case-control) cannot be used to prove causation, but they are able to clarify the correlation between these two factors. Specifically, it was determined that there was a significantly reduced esophageal cancer risk in people who reported eating more citrus fruits. The researchers’ statistical analysis revealed an odds ratio of 0.63. Odds ratio is used to measure the relationship between exposure to a given variable (e.g., citrus intake) and a given outcome (esophageal cancer). In this case, an odds ratio of 0.63 means that the group who reported the highest level of citrus fruit intake had only 63% of the chances of developing esophageal cancer compared to people who report the lowest amount of citrus fruit. In other words, they were about 37 percent LESS likely to develop the deadly disease. This research is corroborated by plenty of other studies, by the way, including one paper published in Cancer Epidemiology, Biomarkers & Prevention which found that a high intake of green veggies in addition to citrus fruits was also cancer-protective. Citrus fruit has also been shown to reduce the risk of other types of cancer as well, including cancers of the prostate, breast, and pancreas. Here are 3 key cancer-fighting plant properties in citrus fruits, according to science Why is citrus so stellar for fighting cancer? Like other brightly colored plant foods (including green, yellow, orange, and red fruits and veggies), citrus fruits contain at least three bioactive compounds shown to offer health benefits. These include: Beta-carotene, a precursor to vitamin A and a powerful antioxidant that has also been shown to reduce the risk of a condition known as Barrett’s esophagus (precancerous damage to the lower portion of the esophagus, typically caused by chronic acid reflux) Vitamin C: A varsity-level immune supporter, vitamin C is involved in a number of physiological functions in the body and protects your cells against free radicals and inflammation Folate: an essential B vitamin, folate (or folic acid when in supplement form) is noted by the Academy of Nutrition and Dietieics as possibly protective against pancreatic, esophageal, and colorectal cancers, thanks in parts to its ability to make DNA and repair cells The takeaway: Add citrus fruits into your weekly dietary rotation! Enjoy as snacks or topped over green salads. Sources for this article include: NIH.gov, NIH.gov, NIH.gov, Acacemic.oup.com, Cancer.net, Cancer.org, Cancer.org, Myfooddata.com, UW.edu, MSKCC.org, Oncologynutrition.org To read the original article click here. For more articles from NaturalHealth365 click here.

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