cruciferous vegetables Archives - Amazing Health Advances

Does Stir-Frying Destroy the Cancer-Fighting Properties of Cruciferous Vegetables?

The AHA! Team — Tue, 03 Dec 2024 08:15:04 +0000

Lori Alton via NaturalHealth365 – Glucosinolates may not be a word that rolls easily off the tongue. But, the presence of these natural phytochemicals is what makes cruciferous vegetables like Brussels sprouts and broccoli such cancer-fighting nutritional superstars. Glucosinolates may not be a word that rolls easily off the tongue. But, the presence of these natural phytochemicals is what makes cruciferous vegetables like Brussels sprouts and broccoli such cancer-fighting nutritional superstars. While stir-frying is a popular preparation method, there is concern over whether this cooking method can deplete disease-fighting compounds. In one study, researchers set out to discover whether glucosinolates in two different cruciferous vegetables could survive stir-frying with their beneficial qualities intact. The results were surprising! Stir-frying beats both boiling and deep-frying for preserving glucosinolates To conduct the study published in Plant Foods for Human Nutrition, researchers prepared red cabbage and pakchoi (also known as bok choy) by cutting off the stems and chopping the leaves into 1 to 2-centimeter strips. They then stir-fried them – using pan temperatures ranging from 160 to 250 degrees Celsius and cooking times ranging from one to eight minutes. They found that stir-frying the vegetables, even at the highest temperatures and longest duration, did not deplete them of their glucosinolates – including glucobrassicanapin, the most abundant form. The team reported that stir-frying inactivated myrosinase (a substance that breaks down glucosinolates), thereby helping to prevent their release and loss. While stir-frying left the phytochemicals intact, the researchers noted that earlier studies had shown that cooking cruciferous vegetables in water (by boiling) led to the leaching out and loss of water-soluble glucosinolates. The team also cited an earlier study that showed that deep frying caused cruciferous vegetables to lose up to 84 percent of their glucosinolates. The takeaway: Unlike boiling and deep frying, stir-frying will not cause a loss of beneficial glucosinolates. Glucosinolates fight cancer through a multitude of actions Red cabbage and bok choy belong to the Brassica family of vegetables, including broccoli, kale, Brussels sprouts, arugula, cauliflower, watercress, and mustard greens. All Brassica vegetables are rich in sulfur-containing glucosinolates – which break down into biologically active isothiocyanates, including sulforaphane (more about sulforaphane’s amazing abilities later). Isothiocyanates from glucosinolates have been found to protect cell DNA against potentially cancer-causing mutations and to cause apoptosis – or programmed cell death – in cancer cells. In addition, they detoxify and neutralize carcinogens in the body while inhibiting angiogenesis – the cancer-promoting growth of blood vessels that nourish tumors. And that’s not all – the “skill set” of glucosinolates also includes the ability to reduce inflammation, regulate blood sugar, support cardiovascular health, and promote weight loss. Extensive studies support the anti-carcinogenic capabilities of cruciferous vegetables In a study published in Toxicology and Applied Pharmacology, researchers found that broccoli and watercress suppressed the production of cancer-promoting enzymes known as matrix metalloproteinases, thereby limiting the invasiveness of breast cancer cells. Additional research published in Integrative Cancer Therapies confirmed that glucosinolates can protect against harmful reactive oxygen species. Epidemiological studies have shown that consuming Brassica vegetables can lower cancer risk. One analysis used the Nurses’ Health Study data to demonstrate that women who ate more than five servings of cruciferous vegetables a week lowered their risk of lung cancer. In a review of 94 studies published in Cancer Epidemiology, Biomarkers, and Prevention, researchers reported that a higher intake of cruciferous vegetables was linked to a lower risk of cancer – particularly lung, stomach, colon, and rectum cancers. Great NEWS: Broccoli sprouts provide LOTS of cancer-fighting sulforaphane One type of isothiocyanate – sulforaphane – is impressing researchers with its antimicrobial, anti-inflammatory, anti-aging, and anticancer properties. Regarding sulforaphane content, broccoli sprouts tower over all other cruciferous vegetables, including fully-grown broccoli. (Studies have shown that 5- to 6-day-old broccoli sprouts contain over 100 times more of this cancer-fighting phytochemical than mature plants). Studies have supported sulforaphane’s ability to combat cancers of the breast, prostate, bladder, ovaries, liver, colon, and lungs. Amazingly, sulforaphane appears capable of “switching on” the genes that produce beneficial detoxification and antioxidant enzymes. Sulforaphane can sharply boost the production of glutathione – the body’s “master” antioxidant and an important cancer-fighting enzyme in its own right. A study conducted at the University of California at Santa Barbara found that sulforaphane inhibited the growth of human breast cancer cells, causing researchers to praise it as a “promising” protective agent against breast cancer. Finally, an additional study conducted at Johns Hopkins University supported the ability of sulforaphane in broccoli sprouts to inhibit the growth of four different types of human breast cancer cells – a truly encouraging result. No doubt: the beneficial effects of glucosinolate-rich broccoli sprouts and other cruciferous vegetables are far too important to ignore. Consuming healthy amounts of these veggies – whether raw or stir-fried – should constitute a significant part of any cancer-preventive program. Sources for this article include: NIH.gov Springer.com NIH.gov NIH.gov To read the original article click here.

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Sulforaphane Benefits: The Secret to Broccoli’s Superfood Status

AHA Publisher — Wed, 20 Jul 2022 07:00:08 +0000

Jillian Levy, CHHC via Dr. Axe – Cruciferous vegetables, such as broccoli and cauliflower, are well-known for their disease-preventive effects, but have you ever wondered why exactly that is? One reason is because of the compound called sulforaphane, which you’ll find in certain vegetables and other also in extract form. What does sulforaphane do for the body? Studies show it can help fight cancer, diabetes, arthritis and other inflammatory conditions, brain and liver damage, and more. What Is Sulforaphane? Sulforaphane (SFN) is a phytochemical compound that’s naturally found in some vegetables, specifically those in the Brassica (or cruciferous) plant family. This includes veggies like broccoli, cabbage, Brussel sprouts and cauliflower. You can obtain sulforaphane from eating these vegetables, plus from supplements (such as those made from broccoli sprouts) that contain concentrated extract forms of SFN. Technically, SFN is a type of aliphatic isothiocyanate. It’s thought to have high bioavailabilitycompared to other phytonutrients, making it very useful for potentially helping prevent and treat diseases, especially cancer. SFN is produced by the conversion of glucoraphanin through the enzyme called myrosinase. Benefits Is sulforaphane anti-inflammatory? Yes — it’s been shown to have anti-inflammatory and antioxidant-like effects and help fight oxidative stress. Here’s more about how SFN can benefit various aspects of your health: 1. Helps Reduce Inflammation A number of studies have found that sulforaphane can help reduce biomarkers of inflammation, including among both overweight and otherwise healthy adults. This suggests that SFN can help manage inflammation-related conditions, including arthritis, cardiovascular disease and others. One way in which SFN suppresses inflammation and oxidative stress is by impacting NF-κB, a key regulator of inflammatory responses. It can also down-regulate proinflammatory enzymes, such as cyclooxygenase (COX-2) and NO synthase (iNOS), giving SFN cancer-fighting and anti-carcinogenic effects. SFN also supports a strong immune system by enhancing natural killer cell activities and other markers of enhanced immune function. Therefore, it’s thought to have the ability help prevent both chronic and acute/infectious diseases. 2. Can Help Prevent Diabetes SFN works as an indirect antioxidant in a way that reduces the risk for type 2 diabetes and its complications, such as neuropathy (nerve damage). It can help prevent oxidative stress and lipid peroxidation, which are thought to be important factors in the pathogenesis of diabetes complications. It may also help reduce LDL “bad cholesterol” and generally support cardiovascular health. 3. May Help in Treatment of Some Cancers Because SFN can kill cancer cells and suppress tumor growth in their early stages, it’s used in extract form to treat certain types of cancer, such as prostate cancer and pancreatic cancer. Sulforaphane has been shown to induce apoptosis (death of cancer cells), suppress cancerous cell cycles so their progression is limited, inhibit angiogenesis (formation of new blood vessels that allow tumors to grow) and anti-inflammatory activities, and inhibit metastasis (spreading of cancer to other locations in the body). 4. Supports Liver Function and Detoxification Why is sulforaphane good for the liver? Due to its ability to boost antioxidant effects in the body and support phase 2 detoxification enzymes, it can help prevent the liver becoming damaged and dysfunctional. Some of the ways it supports detoxification and liver function include: Inhibiting detoxification enzymes that activate chemical carcinogens. Reducing the level of toxic intermediates with carcinogenic potential. Increasing activity of phase 2 detoxification enzymes. Sulforaphane is actually considered the most potent of the phase 2 inducing substances. According to the National Cancer Institute, this is “a process in which the liver uses one of two major enzyme pathways to change a toxic substance, such as an anticancer drug, into a less toxic substance that is easier for the body to excrete.” Limiting the effect of aflatoxin on liver cells. Providing significant protection against environmental and food-borne pollutants. 5. Increases Synthesis of Glutathione (a “Master Antioxidant”) Sulforaphane itself is not an actual antioxidant, but instead it exerts antioxidant effectsprimarily by induing glutathione and other antioxidant compounds. Therefore, it’s considered an “indirect antioxidant.” This means that SFN can decrease oxidative stress, which is a major contributor to many age-related diseases. SFN supports glutathione in promoting detoxification and protecting us against toxicity and disease. It can also provides DNA protection against harmful mutations. 6. Defends Against Lung Damage Sulforaphane limits pro-inflammatory effects and harmful effects of chemicals that can contribute to various lung diseases. It improves the body’s ability to remove toxins related to respiratory diseases, and it’s a potent inducer of HO-1 (haemoxygenase-1), which plays an important role in modulating the effects of oxidants in the lungs. 7. Supports Gastrointestinal Function By blocking growth of the harmful bacteria known as Helicobacter pyloris, SFN can help decrease the risk for gastric tumor and ulcer formation. It may also possibly protect against stomach cancer. Because it can promote healthy microflora in the colon, SFN also potentially offers protection against colorectal cancer. 8. Protects the Brain From Damage SFN is thought to have a positive impact on dopaminergic neurons in the brain, which are associated with Parkinson’s disease. Research shows that SFN helps prevent dopaminergic cells in the brain from experiencing cytotoxicity and neuronal death, which can contribute to Parkinson’s. It may also help defend against other neurodegenerative diseases, such as Alzheimer’s disease, in part by protecting mitochondria. Risks and Side Effects Sulforaphane from food sources is thought to be very safe overall. Of course, if someone has a sensitivity or allergy to cruciferous vegetables, that person should avoid consuming them. Sulforaphane is also available in broccoli extract products. These are generally safe when used in recommended amounts for up to six months. It’s important not to overuse sulforaphane supplements, which can potential cause side effects, such as stomach upset, gastrointestinal discomfort and weight gain. Who should not take sulforaphane? Are there any interactions with other drugs? Sulforaphane can affect how quickly the liver breaks down substances, including some medications. If you take medications, especially the types listed below, don’t start supplementing with this compound unless you speak with your health care provider first about possible interactions. This is particularly important if you have liver disease, heart disease or diabetes, or if you take anticonvulsant medications. Use caution if you take any of these medications (Note: other medications not listed here may also interact with SFN): clozapine (Clozaril) cyclobenzaprine (Flexeril) fluvoxamine (Luvox) haloperidol (Haldol) imipramine (Tofranil) mexiletine (Mexitil) olanzapine (Zyprexa) pentazocine (Talwin) propranolol (Inderal) tacrine (Cognex) theophylline zileuton (Zyflo) zolmitriptan (Zomig) and others Food Sources Broccoli, especially young broccoli sprouts, has been shown to be the most significant dietary source of sulforaphane. Other cruciferous vegetables also have a high sulforaphane content, including: kale cauliflower Brussels sprouts cabbage (red, white or green) watercress collard greens mustard greens bok choy It’s best to lightly cook cruciferous veggies or eat them raw if you can tolerate them to absorb the most SFN. Overheating and cooking these veggies can deplete some SFN, so try not to roast or grill them until they’re burnt. Supplements and Dosage Currently there is no daily recommended intake recommendations for sulforaphane. Dosage recommendations vary depending on someone’s overall health and goals. Supplement brands also vary widely in terms of how concentrated their products are — therefore always read the label carefully. When SFN has been studied, including in human and animal studies, dosages tend to range between 3–10 µmo per kilogram of body weight. SFN can be toxic when take in very dosages between 150–300 mg/kg body weight, so never take a higher amount than recommended. Look for sulforaphane supplements in capsule or extract form. (Always check the active ingredient name.) Sulforaphane is sometimes also called sulforafan, or 1-Isothiocyanato-4-(methylsulfinyl) butane. Conclusion Sulforaphane is a phytochemical found in cruciferous/Brassica vegetables that has many protective effects. It can potentially help prevent cancer, diabetes, and liver, lung and brain damage. You can obtain it from eating veggies, like broccoli, kale, cauliflower, cabbage and Brussel sprouts, or taking it in supplement form (capsule or extract). If you take medications, speak with your doctor before beginning to take this compound as a supplement. To read the original article click here.

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Dr. Greger’s Daily Dozen Healthiest of Healthy Foods

AHA Publisher — Mon, 09 Aug 2021 07:00:29 +0000

Michael Greger M.D. FACLM via Nutrition Facts – In my book How Not to Die, I center my recommendations around a Daily Dozen checklist of everything I try to fit into my daily routine. In my book How Not to Die, I suggest we try to center our diets around whole plant foods. Some plants are healthier than others, though. Apparently, you can live for extended periods eating practically nothing but white potatoes, for example, and, by definition, that would be a whole food, plant-based diet—but not a very healthy one. All plant foods are not created equal. The more I’ve researched over the years, the more I’ve come to realize that healthy foods are not necessarily interchangeable. Some foods and food groups have special nutrients not found in abundance elsewhere. For example, sulforaphane, the amazing liver-enzyme detox-boosting compound, is derived nearly exclusively from cruciferous vegetables. You could eat tons of other kinds of greens and vegetables on a given day and get no appreciable sulforaphane if you didn’t eat something cruciferous. Same with flaxseeds and the anticancer lignan compounds: Flax may average a hundred times more lignans than other foods. And mushrooms? Well, mushrooms aren’t even plants. They belong to an entirely different biological classification and contain some nutrients like ergothioneine that may not be made anywhere in the plant kingdom. So, technically, maybe I should be referring to a whole food, plant- and fungus-based diet…but that sounds a little gross. It seems like every time I come home from the medical library buzzing with some exciting new data, my family rolls their eyes, sighs, and asks, What can’t we eat now? Or they’ll say, Wait a second. Why does everything seem to have parsley in it all of a sudden? They’re very tolerant! As the list of foods I tried to fit into my daily diet grew, I made a checklist and put it up on a little dry-erase board on the fridge, and we made a game out of ticking off the boxes. This evolved into my Daily Dozen, the checklist of everything I try to fit into my daily routine. In my video Dr. Greger’s Daily Dozen Checklist, you can see the list, the daily minimum servings I recommend, and examples of foods that go into each category. My Daily Dozen includes Beans, Berries, Other Fruits, Cruciferous Vegetables, Greens, Other Vegetables, Flaxseeds, Nuts and Seeds, Herbs and Spices, Whole Grains, Beverages, and Exercise. By Beans, I mean legumes, which also include split peas, chickpeas, and lentils. It may not seem like you’re eating beans when you have a bowl of pea soup, for example, or dip carrots into hummus, but you are. We should try to get at least three servings a day. A serving is defined as a quarter cup of hummus or bean dip; a half cup of cooked beans, split peas, lentils, tofu, or tempeh; or a full cup of fresh peas or sprouted lentils. Technically, peanuts are legumes, but, nutritionally, I put them in my Daily Dozen Nuts and Seeds category. Similarly, I put green beans, snap peas, and string beans into the Other Vegetables category. My Daily Dozen includes at least one serving of Berries a day, which is a half cup of fresh or frozen, or a quarter cup of dried. Biologically speaking, avocados, bananas, and even watermelons are technically berries, but to simplify things, I use the colloquial term for any small edible fruit. So, this category includes kumquats, grapes, raisins, and fruits that are typically thought of as berries even though they technically aren’t, like blackberries, cherries, mulberries, raspberries, and strawberries. For Other Fruits, a serving is a medium-sized fruit, a cup of cut-up fruit, or a quarter cup of dried fruit, and I recommend at least three daily servings. Again, I’m using the colloquial rather than the botanical definition, which is why I put tomatoes in the Other Vegetables group. Cruciferous Vegetables include broccoli, cabbage, cauliflower, Brussels sprouts, collards, and kale, and I recommend at least one half-cup serving a day. My Daily Dozen also calls for at least two additional daily servings of Greens, cruciferous or otherwise, and two serving of Other Vegetables, with a serving being a cup of raw leafy vegetables, a half cup for raw or cooked non-leafy vegetables, and a quarter cup of dried mushrooms. Everyone should try to incorporate one tablespoon of ground Flaxseeds into their daily diet, in addition to one serving of Nuts and Seeds. A quarter cup of nuts is considered a serving, or you can have two tablespoons of nut or seed butters, including peanut butter. Chestnuts and coconuts don’t count nutritionally as nuts. For my Herbs and Spices category, I recommend a quarter teaspoon a day of the spice turmeric, along with any other salt-free herbs and spices you may enjoy. To meet my Daily Dozen, you need at least three servings of Whole Grains, and a serving can be a half cup of hot cereal (like oatmeal), cooked whole grains or so-called pseudograins (like amaranth, buckwheat, and quinoa), cooked pasta, or corn kernels; a cup of ready-to-eat cold cereal; one tortilla or slice of bread; half a bagel or english muffin, or three cups of air-popped popcorn. The serving size in the Beverage category is one 12-ounce glass, and I recommend at least five servings a day in addition to the water you get naturally from the foods in your diet. If you’re curious, I explain my rationale in my How Many Glasses of Water Should We Drink a Day? video. Finally, my Daily Dozen calls for at least one daily “serving” of exercise, which can be split up over the day. I recommend 90 minutes of moderate-intensity activity, such as walking briskly (for instance, at a pace of four miles per hour), or 40 minutes of vigorous activity, like jogging or active sports. See my video How Much Should You Exercise? if you’d like more information. This may sound like a lot of boxes to check, but it’s easy to knock off a bunch at a time. One simple peanut butter and banana sandwich on whole-grain bread can check off four boxes, and imagine how many Daily Dozen boxes you could tick off when you sit down to a big salad of two cups of spinach, a handful of arugula, a handful of walnuts, a half cup of chickpeas, a half cup of red bell pepper, and a small tomato. That’s seven boxes in just one salad! Sprinkle on your flaxseeds, add a handful of goji berries, enjoy it with a glass of water, and end with some fruit for dessert, and you just met nearly half of the Daily Dozen in a single meal! And, if you just ate it on your treadmill…just kidding! Do I check off each glass of water I drink? No. In fact, I don’t even use the checklist anymore. I just used it initially as a tool to get me into a routine. Whenever I sat down to a meal, I challenged myself by asking, Could I add greens to this? Could I add beans to this? Can I sprinkle on some flax or pumpkin seeds? What about some dried fruit? The checklist just got me into the habit of wondering how I can make each meal even healthier. The checklist also helped with grocery shopping. Although I always keep bags of frozen berries and greens in the freezer, if I’m at the store and want to buy fresh produce for the week, it helps me figure out how much kale or blueberries I need. In fact, the checklist even helped me picture what a meal might look like. When you look over the Daily Dozen, as you can see at 6:44 in my video, you see that it includes three servings each of Beans, Other Fruits, and Whole Grains, and about twice as many vegetables in total than any other component, when you add up the Cruciferous Vegetables, Greens, and Other Vegetables. So, glancing at my plate, I can imagine one quarter of it filled with grains, one quarter with legumes, and vegetables taking up the other half, along with a side salad and fruit for dessert, for instance. I really like one-bowl meals where everything’s mixed together, and even then the checklist helps me visualize. Instead of a big bowl of spaghetti with some veggies and lentils on top, I think of a big bowl of vegetables with some pasta and lentils mixed in. Instead of a big plate of quinoa with some stir-fried vegetables, I picture a meal that’s mostly vegetables with some quinoa and beans added in there, too. There’s no need to be obsessive about the Daily Dozen. On hectic travel days, when I’ve burned through my snacks and find myself stuck in some airport food court, I’m lucky if I hit even a quarter of my goals. If you eat poorly one day, just try to eat better the next. To help track your progress, volunteers created Dr. Greger’s Daily Dozen apps for both iPhone and Android. You can download and use them both for free with no ads and no cost. My hope is that the checklist will serve as a helpful reminder to try to eat a variety of some the healthiest foods every day. KEY TAKEAWAYS All plant foods are not created equal, so although we should try to center our diets around whole plant foods, we should be sure to incorporate the most healthful ones. Some of the most special and important nutrients are sulforaphane, which is found almost exclusively in cruciferous vegetables, and flaxseeds with their anticancer lignan compounds. The Daily Dozen checklist is the synopsis of recommendations I make in my book How Not to Die, incorporating everything I try to fit into my daily routine and lists categories and minimum servings. My Daily Dozen includes Beans (and legumes, including split peas, chickpeas, and lentils), Berries, Other Fruits, Cruciferous Vegetables, Greens, Other Vegetables, Flaxseeds, Nuts and Seeds, Herbs and Spices, Whole Grains, Beverages, and Exercise. The Daily Dozen is intended to inspire you to eat more healthful options and look at each eating experience as an opportunity to maximize nutrition. To help you tick the Daily Dozen boxes, volunteers created Dr. Greger’s Daily Dozen app, completely free to download and use, and available for both iPhone and Android. This was quite the departure from our regular blogs! Normally, we just share the science from the primary sources in the peer-reviewed medical literature, but I want NutritionFacts.org to be more than just a reference site. I want it to be a practical guide on translating this mountain of data into day-to-day decisions, which is where my Daily Dozen app slips into the mix. It’s available for free on iTunes and as an Android app, thanks to an amazing group of volunteers through our Open Source Initiative. To read the original article click here. For more articles from Dr. Greger click here.

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Tomato Sauce Put to the Test for Prostate Cancer

AHA Publisher — Mon, 07 Jun 2021 07:00:05 +0000

Michael Greger M.D. FACLM via Nutrition Facts – What happened when cancer patients were given three quarters of a cup of canned tomato sauce every day for three weeks? “Occasionally…positive things happen in the field of cancer prevention science to popular, good-tasting foods.” Cruciferous vegetables like broccoli are wonderful, but they may be “a hard food for the public to swallow.” By contrast, who doesn’t like tomatoes? As I’ve discussed previously, studies using high-dose supplements of lycopene, the antioxidant red pigment in tomatoes thought to be the active anti-cancer ingredient, failed over and over again to prevent or treat cancer. In fact, it may even end up promoting cancer, since lycopene may actually act as a pro-oxidant at the high levels one can get with supplements. But, lycopene in supplement form doesn’t appear to be effective at lower doses either. “There is a strong inverse [protective] correlation between the intake of fruit and vegetables and the incidence of certain cancers.” However, when we supplement with only a single compound isolated in pill form, we may upset the healthy, natural balance of antioxidants. It does seem to be quite the human hubris to think we can reproduce the beneficial effects of consuming entire fruits and vegetables by giving supplements of a single phytochemical, which would normally interact with thousands of other compounds in the natural matrix Mother Nature intended. “In addition to lycopene, [other] known carotenoids in tomatoes and tomato-based products include β-carotene, γ-carotene, ζ-carotene, phytofluene, and phytoene, all of which…have been found to accumulate in human prostate tissue.” There are also numerous non-carotenoid compounds in tomatoes that may have anti-cancer activity, not to mention all of the compounds we have yet to even characterize. It’s not about finding the one magic bullet, though. As one study title reads, “The anti-cancer effects of carotenoids and other phytonutrients resides in their combined activity.” For example, as you can see at 1:52 in my video Tomato Sauce vs. Prostate Cancer, at the low concentrations of the tomato compounds phytoene, phytofluene, and lycopene that are found in most people who eat normal amounts of tomatoes, there’s very little effect on cancer cell growth in vitro when used separately. But, when they are combined together, a non-effective dose of phytoene and phytofluene plus a non-effective dose of lycopene somehow become effective, significantly suppressing prostate cancer cell growth. The same synergy can be seen across foods. Curcumin, the yellow pigment in turmeric and curry powder, tomato extracts, and the vitamin E found in nuts and seeds do little individually to inhibit pro-growth signaling of prostate cancer cells—less than 10 percent—but all three together suppress growth signaling about 70 percent. The whole is greater than the sum of its parts. So, instead of giving cancer patients lycopene pills, what if we give them some tomato sauce? Researchers gave 32 patients with localized prostate cancer three quarters of a cup of canned tomato sauce every day for three weeks before their scheduled radical prostatectomy. In their bloodstream, PSA levels dropped by 17.5 percent. PSA, prostate-specific antigen, is a protein produced by prostate gland cells, and elevated blood PSA levels are routinely used to monitor the success of cancer treatment. “It was surprising to find that the 3-week, tomato sauce-based dietary intervention” could decrease PSA concentrations in men with prostate cancer. As well, free radical damage of the DNA in their white blood cells dropped by 21 percent. Imagine how antioxidant-poor their diet must have been beforehand if less than one cup of tomato sauce a day could reduce DNA damage by more than a fifth! What did they find in their prostates, though? Human prostate tissue is thought to be “particularly vulnerable to oxidative DNA damage by free radicals, which are thought to play a critical role in all stages of carcinogenesis,” that is, of cancer formation. This may be for a number of reasons, including fewer DNA repair enzymes. Well, the researchers had tissue samples taken from biopsies before the tomato sauce regimen started, as well as tissue samples from surgeries after three weeks of tomato sauce, and resected tissues from tomato sauce-supplemented patients had 28 percent less free radical damage than expected. I show a graph of the DNA damage in the prostate before the tomato sauce and after just 20 days of sauce at 4:18 in my video. You can see the drop yourself. What’s interesting is there was no association between the level of lycopene in the prostate and the protective effects. Tomatoes contain a whole bunch of things, some of which may be even more powerful than lycopene. Regardless, in contrast to the lycopene supplements alone, the whole food intervention seemedto help. To see if lycopene plays any role at all, one would have to test a lycopene-free tomato—in other words, a yellow tomato. So, what if you compared red tomatoes to yellow tomatoes, which have all the non-lycopene tomato compounds, to straight lycopene in a pill? Researchers fed people red tomato paste, yellow tomato paste, lycopene pills, or placebo pills, and then dripped their blood onto prostate cancer cells growing in a petri dish. As you can see at 5:18 in my video, the red tomato serum—the blood from those who ate red tomato paste—significantly decreased the prostate cancer cell’s expression of a growth-promoting gene called cyclin D1, compared to those not eating anything. This downregulation of the gene by the red tomato consumption “may contribute to lower prostate cancer risk by limiting cell proliferation.” The red tomato seemed to work better than the yellow tomato, so maybe the lycopene helped—but not in pill form. This gene “was not regulated” by the lycopene pill serum, indicating that it may be something else. And, lycopene alone significantly upregulated procarcinogenic genes. “Therefore, it can be stated that tomato consumption may be preferable to pure lycopene…” So, what’s the best way? A spouse wrote to the editor of the Harvard Men’s Health Watch, saying their husband wants to have pizza for his prostate but they don’t think it’s a healthy food. The doctor replied with the suggestion of a “cheese-free pizza (with broccoli instead of pepperoni, please)” or just some “tomato juice.” To read the original article click here. For more articles from Dr. Greger click here.

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Helpful Foods to Support People with Autism

AHA Publisher — Wed, 14 Apr 2021 07:00:59 +0000

Michael Greger M.D. FACLM via Nutrition Facts – The sulforaphane found in five cents’ worth of broccoli sprouts has been shown to benefit autism in a way no drug ever has in a randomized, double-blind, placebo-controlled study. You may remember my series of videos, which includes Prevent Cancer from Going on TOR, about target of rapamycin (TOR), the engine-of-aging enzyme. Kids with autism tend to have higher TOR activity in their bodies, and this hyperactive TOR signaling may play a role in causingautism, which makes TOR a potential target to treat autism or even theoretically reverse it if we could target downstream TOR signaling, like between TOR and S6K1, as you can see at 0:29 in my video Best Foods for Autism. In fact, that’s one of the ways sulforaphane, a compound in broccoli and other cruciferous vegetables, kills off prostate cancer cells—by inhibiting the signal transduction between TOR and S6K1. Sulforaphane is also “a potent inhibitor” of breast cancer cells because “it targets downstream elements of the [TOR] pathway.” So, if broccoli blocks TOR and if we give it to those with autism, maybe it would block some of the synaptic dysfunction that contributes to the features of autism—and that’s in addition to blocking autism pathways four other ways: oxidative stress, lower antioxidant capacity, mitochondrial dysfunction, and brain inflammation. What’s more, this doesn’t only occur in a petri dish. “Importantly, sulforaphane can cross the blood-brain-barrier,” so when you eat broccoli, sulforaphane quickly reaches your brain “to exert its protective effects”—at least it does in theory. You don’t know, of course, until you put it to the test. You can understand why such a study could attract researchers from such leading institutions as Harvard and Johns Hopkins, and get published in one of our most prestigious journals, the Proceedings of the National Academy of Sciences. What did they find? First, what did they do? “In a placebo-controlled, double-blind, randomized trial, young men (aged 13–27) with moderate to severe ASD [autism] received” sulforaphane from broccoli sprouts or an indistinguishable sugar pill. They were dosed according to body weight: Those under 100 pounds got about a tablespoon of broccoli sprouts’ worth of sulforaphane a day, which is about a cup’s worth of broccoli, those weighing between 100 and 200 pounds got about the equivalent of two cups of broccoli or two tablespoons of fresh broccoli sprouts, and those over 200 pounds got three cups’ worth a day or a little under a quarter cup of broccoli sprouts. Why didn’t the researchers use actual broccoli or actual sprouts? If they had, it wouldn’t have been a blinded study. The patients, doctors, and parents would know who was and who wasn’t getting the special treatment, which could introduce bias through the placebo effect. Instead, with this study set-up, no one knew until the end who got the sulforaphane and who got the placebo. The researchers chose dietary sulforaphane because of its capacity to reverse oxidation, dysfunction, and inflammation, but when put to the test, did it actually work? The placebo didn’t. Give people with autism nothing, and nothing much happens. But effectively secretly sneak them some broccoli, and substantial improvements in behavior, social interaction, and verbal communication occurred. However, it all disappeared once the broccoli was stopped. As you can see at 3:25 in my video, on the Aberrant Behavior Checklist, which includes things such as repetitive behaviors, there was no big change in the placebo group, which is what you’d expect, but the abnormal behaviors plunged in the sulforaphane group—the group who got the sulforaphane found in only about five cents’ worth of broccoli sprouts a day. The study ended in week 18, however, and a month later, things were heading back to where they started. There were similar findings on a Social Responsiveness Scale: significant improvements were seen until the treatment was stopped, and then the participants went right back to functioning as poorly as those in the placebo group had continued to function. And these weren’t just scores on a page. “The substantial improvements…were conspicuous”—the doctors, parents, and caregivers could see the improvements. No drug has ever been shown to have these kinds of effects. What’s more, these were young men, starting at age 13. One could imagine it working as well or even better with younger children because their brains are still developing. And, is there a downside? “Broccoli sprouts are widely consumed as a food item all over the world by a very large number of individuals, without any reports of adverse effects”—but remember we’re talking about whole foods, not sulforaphane supplements. Indeed, broccoli sprouts work, but commercial broccoli sprout supplements hardly work at all. As you can see at 4:55 in my video, broccoli has sulforaphane, with the florets more so than the stems, and broccoli sprouts have about ten times more sulforaphane. In comparison, broccoli pills, powders, and supplements have little or none. So, broccoli and other cruciferous vegetables arefor all kids, whether they have autism or not, and they may be for pregnant women as well for the potential prenatal prevention of autism in the first place. This article covers the big finale to my initial three-part video series on autism. For the background that led researchers down this path of clues, check out Fever Benefits for Autism in a Food and Fighting Autism Brain Inflammation with Food. You can also check: Flashback Friday: The Best Foods for Fighting Autism and Brain Inflammation. We understand there may be a variety of challenges pertaining to catering to picky palates, sensory and food texture sensitivities, or kids who are reluctant to try new foods, and we hope this evidence-based article can provide some helpful health information to parents and health practitioners. For more tips and tricks, check out How to Get Kids to Eat Their Vegetables. To read the original article click here. For more articles from Dr. Greger click here.

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Fighting Autism Brain Inflammation with Food

AHA Publisher — Fri, 09 Apr 2021 07:00:30 +0000

Michael Greger M.D. FACLM via NutritionFacts – One food may be able to combat all four purported causal factors of autism: synaptic dysfunction, oxidative stress, mitochondrial dysfunction, and neuroinflammation. In a keynote address at an autism conference, Harvard neurologist Martha Herbert said, “I think we need to conduct research as if we know this is an emergency.” Already, up to 1.5 percent of American children have autism, and it appears to be on the rise. What about fever’s dramatic effect? “Dramatic relief of autistic behavior by infectious fever continues to tantalize parents and practitioners” and, indeed, from a research standpoint, “what could be more revealing than a common event that virtually ‘normalizes’ autistic behavior for a time?” But, “[t]here’s so much going on during fever.…Where to begin?” Once it became understood that one cause of autism may reside in the synapses—the “soul of the brain,” the nerve-to-nerve junctions where information is transmitted—attention turned to heat shock proteins, which are released by the brain when you have a fever. They can improvesynaptic transmission and, thus, may be capable of improving long-range brain connectivity, which is depressed in autism. A compound, sulforaphane, upregulates those heat shock proteins, so you could potentially get the benefits without the fever. Which drug company makes it? What do I ask for at the pharmacy? You don’t. As I discuss in my video Fighting Autism Brain Inflammation with Food, you just need to check out the produce section at your local market. Sulforaphane is not made in a chemical plant—it’s made by a plant. Sulforaphane is made by broccoli, kale, cabbage, collards, and cauliflower—in other words, cruciferous vegetables. Perhaps if we give broccoli to those with autism, it will make things better by boosting the heat shock proteins. But, as you can see at 1:57 in my video, synaptic dysfunction is not the only contributing cause of autism. There’s also oxidative stress. “The brain is particularly vulnerable to oxidative stress” because lots of free radicals are forged in the brain, which has few “antioxidant defense capacities.” And indeed, there is “a long history of studies showing that ASD [autism] is associated with oxidative stress and diminished antioxidant capacity.” Nrf2 levels are cut nearly in half, which is what triggers our body’s antioxidant response. Nrf2? What is that? It’s “considered to be a master regulator” of our body’s response to environmental stressors. If only there were a way to boost Nrf2 with foods. Well, there is. Sulforaphane just so happens to be perhaps “the most potent naturally occurring inducer” of Nrf2 on the planet. Under any kind of stress—oxidative stress, inflammatory stress—Nrf2 triggers our antioxidant response elements, activating all sorts of cell-protective genes that balance out and detoxify the free radicals and facilitate protein and DNA repair. So, maybe if we give some broccoli to those with autism, it will also make things better by triggering Nrf2, which activates those antioxidant response elements. There’s also the mitochondrial dysfunction. Children with autism are more likely to suffer from dysfunctional mitochondria, the little powerplants within our cells where metabolism takes place. If only there were some food that could improve mitochondrial function. And, there is: “A diet rich in cruciferous vegetables effectively retunes our metabolism by…restoring metabolic homeostasis,” or metabolic balance. Power plants for our cellular powerplants. As you can see at 3:58 in my video, not only can sulforaphane boost the gene expression of heat shock proteins as much as sixfold within six hours, but it can also double the mass of mitochondria in human cells growing in a petri dish. So, maybe if we give some broccoli to those with autism, it will also make things better by relieving some of that mitochondrial dysfunction that is creating even more free radicals. Can we just try giving these kids some broccoli already? Before we do, there’s one final factor. Neuroinflammation—brain inflammation—is another causal factor in autism. If, at autopsy, you look at brain tissue of those with autism, you can see inflammation throughout the white matter, and if you do a spinal tap, you’ll find up to 200 times the levels of inflammatory mediators, such as interferon, bathing their brains. What’s causing all that inflammation? Well, the master regulator of the inflammatory cascade is a protein called NF-kappa-beta, which induces inflammation. If overexpressed, as in autism, it can lead to chronic or excessive inflammation. If only there were a food… Really? Broccoli does that, too? Yes! In fact, the major anti-inflammatory mechanism for sulforaphane is inhibiting NF-kappa-beta. That completes the picture. Give broccoli to someone with autism, and heat shock proteins are released to boost synaptic transmission, Nrf2 is activated to wipe out the free radicals, mitochondrial function is restored, and we suppress the inflammation triggered by NF-kappa-beta. One food counters all four purported causal factors of autism. That’s one of the differences between foods and drugs. Drugs tend to have single effects. But, autism spectrum disorder ismultifactorial, so it’s no wonder there are no drugs that work. But “strategies using multi-functional phytochemicals” such as sulforaphane, or even better, the whole plants themselves “are highly attractive”…in theory. But you don’t know until you put it to the test, which I cover in my video Best Foods for Autism. You can also check: Flashback Friday: The Best Foods for Fighting Autism and Brain Inflammation. This article has been modified. To read the original article click here.

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Cooked or Raw? The Best Ways to Eat This Superfood to Reduce Your Risk of Cancer

AHA Publisher — Wed, 02 Dec 2020 08:00:36 +0000

Edit Lang via NaturalHealth365 – Our diet plays a vital role in preventing cancer. Members of the Brassica family of vegetables are particularly rich in a chemical compound, sulforaphane, renowned for its cancer-fighting abilities. Of all the cruciferous vegetables, broccoli is one of the best sources of sulforaphane. Studies confirmed that sulforaphane lowers your risk of cancer through several mechanisms. One such mechanism is that it upregulates detoxification enzymes. But whether you eat your broccoli raw or cooked makes a dramatic impact on its cancer-fighting power. Boost your liver’s detoxification to lower your risk of cancer Proper detoxification is central to maintaining optimum health and cutting your cancer risks. An overburdened, sluggish, or fatty liver is often at the root of chronic conditions, including several cancer types. Besides minimizing our exposure to the multitude of environmental toxins and pollutants, we can do even more by nourishing our liver with the right foods. The best way to ensure that our bodies effectively remove the vast number of toxins we are exposed to every day is by boosting our liver’s detoxifying enzymes. Sulforaphane, the most potent natural phase 2 enzyme inducer, is abundant in cruciferous vegetables. When broccoli, cauliflower, Brussel sprouts are a regular part of our diet, we can increase our liver’s ability to remove carcinogens and heavy metals from the blood. Cooking destroys enzyme needed for sulforaphane formation While broccoli is an excellent sulforaphane source, there is actually none in the plant until you begin to chew it. Instead, broccoli contains a sulforaphane precursor, called glucoraphanin. When you chew or chop the broccoli, the precursor begins mixing with an enzyme called myrosinase. Once activated, the myrosinase enzymes transform glucosinolates into sulforaphane. Although glucoraphanin is heat-resistant and can withstand cooking, the myrosinase enzyme cannot. Heat destroys it. Without the enzyme, there is no sulforaphane. The destruction of the enzyme may explain why we get significant suppression of cancer cell growth from raw broccoli, but hardly anything from when it is cooked. Hate raw broccoli? Here is how to cook it to preserve its sulforaphane content If you cannot find peace with the idea of munching on raw broccoli flowerets, there may be an effective way to cook broccoli and still benefit from its cancer-protective effects. In a 2018 study, a group of researchers set out to determine broccoli’s sulforaphane stability during the stir-frying process. First, they pulverized the broccoli, chopping it into tiny pieces to activate as much myrosinase enzyme as possible. Then they split their samples into three groups: One raw One stir-fried for four minutes immediately after chopping One chopped and then left alone for 90 minutes before being stir-fried for four minutes The results showed that the third sample group, where the chopped broccoli was left alone for 90 minutes, had 2.8 times higher sulforaphane content than the sample group stir-fried immediately after chopping. Add mustard seed to increase sulforaphane formation on cooked broccoli Although boiling broccoli deactivates the enzyme needed for sulforaphane formation, there is something you can do to preserve its cancer-protective compounds. Researchers found that when they added powdered mustard seeds to cooked broccoli, sulforaphane formation increased. Adding only half a teaspoon of powdered mustard seeds was enough to provide a natural source of the enzyme and boost the broccoli’s cancer-fighting compound. Broccoli does not get enough credit for all the goodness it offers to our health. Whether we choose to eat it raw, cooked, or stir-fried, we can preserve its sulforaphane content to help protect against free radicals, improve detoxification, and help prevent cancer. Sources for this article: Pubmed.gov, Pubs.acs.org, NutritionFacts.org, NaturalHealth365.com To read the original article click here. For more articles from NaturalHealth365 click here.

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Pro-Inflammatory Foods Dramatically Raise Risk of Heart Attack and Stroke

AHA Publisher — Fri, 27 Nov 2020 08:00:53 +0000

Lori Alton via NaturalHealth365 – For years, natural health experts and integrative physicians have sounded the alarm on the dangers of the Standard American Diet – which is aptly abbreviated as SAD. High in processed products, unhealthy fats and refined sugars, and lacking in desirable anti-inflammatory foods, SAD is believed to increase inflammation and trigger serious conditions, including heart disease and stroke. While this concept – that the foods we eat can influence inflammation and cardiovascular health – might seem to be common sense, scientific studies on the topic were scarce. Until last week, when a study published in the respected Journal of the American College of Cardiology showcased the dangers of pro-inflammatory foods and revealed the startling extent to which diet affects risk of heart attack and stroke. To learn which foods are inflammation-promoting “villains” and which are inflammation-quenching “superheroes,” keep reading. Good science REVEALS how diet affects your susceptibility to heart disease and stroke The study, which involved 32 years of research and over 210,000 participants, allowed scientists to compare the diets of people who relied heavily on pro-inflammatory foods to the diets of people who opted for healthier, anti-inflammatory foods. The team then used pooled analyses to evaluate the long-term risk of heart disease in the two groups. The results were eye-opening!! When compared to diets high in anti-inflammatory foods, diets high in pro-inflammatory foods increased heart disease risk by a stunning 46 percent and raised stroke risk by 28 percent. Lead author Jun Li, M.D., Ph.D. – a research scientist at Harvard T.H. Chan School of Public Health – summed up the study results with this definitive sentence: “Dietary patterns with higher inflammatory potential were associated with an increased rate of cardiovascular disease.” It doesn’t get any more cut-and-dried than that. The team also found that people who reported regularly eating pro-inflammatory foods had higher levels of inflammatory biomarkers- such as chemokines, interleukins and adhesion molecules – along with higher levels of triglycerides and unwanted LDL cholesterol. “Eat the rainbow” — in the form of colorful fruits and vegetables So, how can you tell the “good guys” from the “bad guys?” It’s easy – once you know what to look for. Experts recommend opting for bright orange or yellow vegetables – such as squash, carrots, pumpkin and yams – which contain a disease-fighting plant pigment known as beta carotene. Green leafy vegetables and cruciferous vegetables – such as kale, spinach, arugula, Brussels sprouts and broccoli – are also a wise choice. In addition, cruciferous vegetables contain sulforaphane, which is not only anti-inflammatory but anticancer. By the way, the “green leafies” also have their share of beta-carotene. However, the orange/yellow hue is hidden behind darker green pigments. Dark cherries, blackberries and blueberries are high in a group of plant pigments known as anthocyanins, while bright red tomatoes are loaded up with an antioxidant called lycopene. Of course, let’s not forget healthy fats – such as nuts – are also great inflammation fighters. In fact, recent research shows that people who enrich their normal diets with daily walnut consumption had significantly reduced inflammation and LDL cholesterol, when compared to those who didn’t. And, finally, don’t overlook olive oil and avocados as ideal sources of beneficial fats. The new “unconventional” wisdom: Coffee used to fight inflammatory disease? Although coffee contains caffeine, a stimulant that can raise blood pressure, many experts feel that coffee’s antioxidant and anti-inflammatory benefits far outweigh the downside. According to research nutritionists at Johns Hopkins University School of Medicine, coffee consumption may reduce internal inflammation and protect against disease. Peer-reviewed studies have shown that coffee reduces the odds of developing Alzheimer’s disease, Parkinson’s disease and dementia – particularly in women. In addition, coffee consumption dramatically slashes the risk of colon cancer and is linked with a lower risk of death from heart disease, kidney disease and diabetes. For maximum benefit, many experts recommend three to five cups a day (for people unbothered by caffeine). If your doctor has advised you to avoid or limit caffeine, the good news is that decaffeinated coffee can still provide health benefits. Naturally, if you’re going to drink coffee … be sure it’s organic and skip the white sugar. You can flavor it up with cinnamon, vanilla extract or cocoa powder instead. If you really want to get “fancy,” try some fresh made hemp or almond milk. Avoid or sharply limit these inflammatory foods Major pro-inflammatory culprits include processed meats like, bacon, ham, hot dogs, bologna and packaged lunch meats. Generally speaking, most health experts will tell you to avoid: refined sugar, sugar-laden drinks and refined grain products such as white bread, white rice, crackers and baked goods. In addition, stay away from … fried foods, trans fats, chemical preservatives, artificial sweeteners, fast foods and GMOs. All of these items will greatly increase the risk of chronic inflammation. Red ALERT: Pro-inflammatory foods reduce levels of a natural fat-burning substance The new study – we’re featuring above – found that people who ate a pro-inflammatory diet had lower levels of adiponectin, a fat-burning hormone that can help prevent insulin resistance, combat atherosclerosis and promote weight loss. So important is adiponectin, in fact, that low levels are linked with the development of metabolic syndrome and obesity-related illnesses. Clearly, you don’t want to run low on this important hormone. You can increase your adiponectin levels with daily intake of omega-3 fats, found in cold-water fatty fish, avocados, nuts and olive oil. These just happen to be “major players” in the Mediterranean diet, which is rich in healthy fats, fruits, nuts and vegetables. Most experts agree that the Mediterranean diet is vastly superior to the SAD when it comes to supporting heart health. So, clearly, it just might be time to give this anti-inflammatory – and flavorful – way of eating a try. Sources for this article include: ScienceDaily.com, NIH.gov, HopkinsMedicine.org To read the original article click here. For more articles from NaturalHealth365 click here.

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The Link Between Blood Vessel Health and Cruciferous Vegetables

AHA Publisher — Mon, 14 Sep 2020 07:00:25 +0000

Joy Jensen via NaturalHealth365 – You probably still hear echoes of your mother in your head: “Eat your vegetables.” It turns out that your mom knew what she was talking about. Studies continue to prove our mothers right – vegetables offer excellent health benefits. In fact, some of the vegetables we like the least might actually be extremely beneficial in preventing blood vessel disease, lowering the risk of heart events, and boosting liver health. One new study published in the British Journal of Nutrition discovered that eating more cruciferous vegetables like Brussels sprouts, cabbage, and broccoli is associated with blood vessel disease that’s less extensive in aging women. Their discovery has some serious implications for the health benefits of getting those cruciferous veggies daily, particularly since blood vessel disease results in risks for others serious health problems. Cruciferous Vegetables Linked to Blood Vessel Health and Lower Risk of Stroke and Heart Attack Blood vessel disease – a problem that affects the veins and arteries – has the potential to reduce blood flow throughout your body. This may be because of the buildup of calcium or fatty deposits on the interior walls of blood vessels, and that buildup may result in adverse heart events like stroke and heart attack. In previous studies, researchers discovered that a higher intake of cruciferous vegetables was linked to a lower risk of having cardiovascular disease events like stroke and heart attack. However, they weren’t sure why. Now, this new study showing how these vegetables are linked to blood vessel health explains those earlier findings. Researchers looked at a group of 684 older women in Western Australia. Those who consumed a minimum of 45 grams of cruciferous vegetables daily – which equals about ½ cup of raw cabbage or a ¼ cup of steamed broccoli) were 46 percent less likely to deal with extensive calcium buildup in the aorta compared to women eating few to no cruciferous vegetables. While cruciferous vegetables were the highlight of this study, they’re not the only vegetables we should focus on. According to lead researchers, it’s essential to eat a wide variety of vegetables daily to enjoy better health. Protect Your Liver Health by Eating the Right Veggies Beyond improving blood vessel health and lowering the risk of heart attack and stroke, studies also show that eating cruciferous veggies can offer significant liver benefits. A study published in the journal Hepatology earlier this year found that indole – found in veggies like broccoli and cauliflower – may help control nonalcoholic fatty liver disease. Previous research had found that eating broccoli sprouts helped improve overall liver function. No doubt: from improving blood vessel health to lowering the risk of heart attack to offering liver benefits, cruciferous veggies will provide many health benefits. Along with broccoli, additional cruciferous vegetables you can add to your diet include cauliflower, Brussels sprouts, organic kale, and cabbage. Sources for this article include: EurekAlert.org, NaturalHealth365.com To read the original article click here. For more articles from NaturalHealth365 click here.

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