Weekly
Health Tips for the month of August
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August 7, 2005- Health-Happy Apples
Reach for the right apple to get ahead of the nutrition game.
Researchers recently assessed the antioxidant capacity of eight
different apple varieties and found Red Delicious apples to be highest
in two powerful flavonoids, epicatechin and procyanidin. These
flavonoids are especially abundant in apple peels, so wash them well
and eat the skins.
All apples pack a health punch, regardless of variety. Although much of
the nutritional punch of apples is found in the skin, certain nutrients
reside in the flesh, too. In recent studies, researchers found two
powerful flavonoids in Red Delicious apples, but they were mainly in
the skins. Another compound with strong antioxidant activity --
hydroxycinnamic acid -- was found in the flesh. Two phenols found in
the apples, epicatechins and procyanidins, have superior antioxidant
capacity and may help reduce the risk of heart disease, cancer, and
other conditions. Before you eat your apple, wash it thoroughly under
running water with a vegetable brush to remove wax and contaminants.
Source: Journal of Agricultural and Food Chemistry, ©2005
August 14, 2005- A Cherry of a Deal
Grab a handful of ripe sweet cherries for a healthy dose of a
natural inflammation fighter.
Sweet cherries are rich in anthocyanins, compounds that occur naturally
in the fruit and appear to inhibit enzymes involved in inflammation.
Sweet cherries also are rich in vitamin C, a nutrient linked to reduced
blood levels of inflammatory markers.
More and more studies link inflammatory processes to a host of
diseases, including heart disease, cancer, diabetes, and arthritis. In
addition to cherries, other fruits that provide inflammation-fighting
anthocyanins include strawberries, blackberries, raspberries, and
grapes. Other nutrients that may possess anti-inflammatory properties
include flavonols in dark chocolate, apples, and tea; and omega-3 fatty
acids in wild salmon, fish oil, flaxseed, and walnuts.
Source: Journal of Agricultural and Food Chemistry, ©2005
August 21, 2005- Bone Health Here and Now
The health of your bones is not all determined by the life you led as a
child.
Although childhood diet and activity levels do affect future bone
health, recent research reveals that adult lifestyle may have the
greatest influence. Be good to your bones by exercising regularly and
getting enough bone-friendly nutrients, such as calcium, vitamin D, and
vitamin C.
Factors that can affect bone mineral density (BMD) in adults include
dietary intake of calcium, vitamin D, vitamin C, and protein; smoking;
alcohol consumption; exercise habits; pregnancies; and certain
medications such as hormone replacement therapy (HRT). Factors in
infancy and childhood that may have some effect on future bone health
include birth weight, breast-feeding, growth rate, number of
infections, diet, activity levels, and for girls, age of menarche.
Childhood factors have a greater effect on later bone health in men
than in women. However, in a recent study, researchers concluded that
for both men and women, adult lifestyle has the greatest effect on bone
health at midlife.
Source: Journal of Epidemiology and Community Health, ©2005
August 28, 2005- Brain-Friendly Folate
Protect your brain by kicking up your folate intake.
Adequate folate intake appears to protect against hemorrhagic stroke, a
condition that causes bleeding in the brain. Hemorrhagic stroke is a
less common type of stroke than ischemic stroke, which is caused by a
blood clot-blocked artery. Protect your brain by packing your side
dishes with folate-rich asparagus, Brussels sprouts, and artichokes.
Hemorrhagic strokes, which account for 17 percent of all stroke cases,
are less common than ischemic strokes. A recent study reveals a link
between high blood levels of folate and decreased risk of hemorrhagic
stroke. Folate also helps protect blood vessels by lowering
homocysteine levels. Homocysteine is an amino acid that increases the
risk of atherosclerosis and stroke when found in high levels in the
blood. Researchers speculate that folate's favorable effects on blood
vessels may extend beyond lowering homocysteine, but more research is
needed to explore other potential benefits. In addition to asparagus,
Brussels sprouts, and artichokes, other good sources of folate include
orange juice, fortified whole-grain breads and cereals, and black-eyed
peas. Folic acid is the synthetic form of folate found in fortified
foods and supplements. Controlling high blood pressure, getting at
least 30 minutes of physical activity per day, and reducing your weight
and cholesterol, if you need to, also may help reduce stroke risk.
Source: Stroke, ©2005
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