Weekly Health Tips for the month of April
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April 3, 2005- Undercover Agents
Some little known antioxidant sources may be hiding in your kitchen.

Red kidney beans, artichokes, and Russet potatoes are among some of the best food sources of antioxidants, a new study determined. Antioxidants help guard against cell damage that can lead to cancer, heart disease, and aging. Sweet cherries, pinto beans, gala apples, plums, and pecans turned out to be good sources of antioxidants, too.

Antioxidants help to neutralize free radicals -- byproducts of natural metabolic processes. Free radicals, if not neutralized, can contribute to chronic conditions such as cancer, cardiovascular disease, Alzheimer's disease, diabetes, and aging. Good sources of disease-fighting antioxidants include brightly colored fresh fruits and vegetables, nuts, and spices. A study analyzing the antioxidant content of more than 100 different foods revealed cranberries, blueberries, and blackberries as the highest fruit sources; beans (red, kidney, pinto, and black varieties), artichokes, and Russet potatoes as the best vegetable sources; and pecans, walnuts, and hazelnuts as the best nut sources. Although they are usually consumed in small amounts, ground cloves, ground cinnamon, and oregano were the spices found to be highest in antioxidants.

Source: Journal of Agricultural and Food Chemistry, ©2005

April 10, 2005- Shake It Up
There's a trick to getting the full benefits from your calcium-fortified beverages.

A large percentage of the calcium added to orange juice, soy drinks, and rice milk may settle at the bottom of the carton, a recent study concluded. This could mean less of the bone-building mineral ends up in your glass until the end of the carton. Keep the calcium coming steadily by shaking calcium-fortified beverages well before each serving.

The amount of calcium that settles to the bottom of calcium-rich beverages may depend upon the type of beverage. In a recent study, calcium in orange juice fared best among the calcium-fortified beverages tested; between roughly 8 percent and 50 percent of the calcium tended to separate out of the beverage. Only about 11 percent of the calcium in milk is separable. If you get your calcium from fortified beverages, ensure you get your fill of calcium in each glass by shaking the carton to uniformly distribute the mineral. Adequate intake of both calcium (1,200 milligrams per day for women, 1,000 milligrams per day for men) and vitamin D (400 IU per day) is important for building and maintaining healthy bones.

Source: Nutrition Today, ©2005

April 17, 2005- A Fruit for Lung Health
Breathe easier by munching on fruit for your lungs.

Eating a couple of apples per week could reduce the risk of developing asthma and improve overall lung function, new research has revealed. Apples contain a variety of health-promoting phytochemicals, including quercetin, which may be the reason for the lung-boosting benefits.

For a healthy snack, try dipping sliced apples into honey or peanut butter. Spritz a bit of lemon juice onto your apple slices to keep them from turning brown. Also, be sure to leave the peels on. Apple peels contain approximately 2 to 6 times more phenolic compounds than the apple flesh. Apple peels contain more flavonoids as well. The list of health-promoting compounds in apples is long. It includes quercetin, catechins, gallic acid, and other phytochemicals. Apples also are an excellent source of fiber. In addition to reducing the risk of asthma and improving lung function, apples also have been shown to help lower cholesterol, prevent lipid oxidation, and inhibit cell proliferation. Eat a variety of fruits and vegetables to ensure you get a diverse array of vitamins and health-boosting phytochemicals in your diet, and make sure apples are part of the mix.

Source: Nutrition Journal, ©2005

April 24, 2005- A Must-Have Mineral
Protect your esophagus with a steady stream of zinc in your diet.

Chinese researchers recently discovered that higher levels of zinc in people's tissues corresponded with a lower risk of esophageal cancer. Most Americans get adequate amounts of zinc in their diets, but if you shy away from zinc-rich foods, such as meats, nuts, legumes, and fortified cereals, ask your healthcare provider about a supplement.

The Optimum dose for zinc is 12 milligrams per day. Zinc is a trace mineral; your body needs only small amounts of it to function optimally. You should not get more than 30 milligrams of zinc per day through food and supplements. Your diet is a safe source. Certain populations, such as vegetarians, elderly people, or people with restricted diets, may be at risk of becoming zinc deficient. In such cases, a supplement may be appropriate. In addition to possibly protecting the esophagus, zinc also speeds wound healing and boosts immune-system function. Further studies are needed to confirm the connection between zinc intake and esophageal cancer risk. Risk factors for esophageal cancer include smoking, scarring or injury of the esophagus, excess alcohol consumption, and long-term acid reflux disease. Animal sources of zinc include oysters, red meat, lamb, poultry, pork, fish, and dairy products. Good non-animal sources of the mineral include legumes, tahini paste, nuts, yeast, and whole grains. Be careful not to rely solely on whole grains or legumes to meet your daily zinc quota. These foods contain compounds called phytates that can interfere with zinc absorption.

Source: Journal of the National Cancer Institute, ©2005

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