Disease Proof : Disease Proof : Health & Nutrition News & Commentary : Dr. Joel Fuhrman

Nuts are nutrient dense – they contain a spectrum of micronutrients including LDL-lowering phytosterols, circulation-promoting arginine, minerals - potassium, calcium, magnesium, selenium, and antioxidants including phenols, resveratrol, tocopherols (vitamin E), and carotenoids.

Nuts, and almonds in particular, are some of the most beneficial foods for decreasing heart disease risk: 

• A 2009 meta-analysis confirmed that almond consumption of at least 25 g per day (about 1 ounce) is associated with a 7 mg/dL decrease in total cholesterol.¹ 
• Collectively, the data from the four most recent U.S. studies estimates that Americans who eat five or more servings of nuts per week have a 35% reduced risk of coronary heart disease.² 

There are many potential mechanisms by which nuts might exert these beneficial effects on heart health – the dramatic decrease in heart disease risk from nut consumption can’t be explained by cholesterol lowering alone. Scientists are now investigating the antioxidant and anti-inflammatory properties of nuts for their potential cardioprotective effects.

Almonds may have powerful antioxidant activity, in addition to their cholesterol-lowering activity. As well as their vitamin E, the skins of almonds contain a large and varied collection of phenol antioxidants. 

A study of hyperlipidemic individuals fed either almonds or a snack with a similar fatty acid profile each day for 4 weeks compared markers of oxidative stress in these two groups. The subjects fed almonds showed reductions in markers of oxidative stress.³ 

This alleviation of oxidative stress was reflected in reduces serum levels of oxidized LDL.⁴ Since oxidation renders LDL more likely to be taken up by inflammatory cells, oxidized LDL is more dangerous in relation to atherosclerotic plaque formation. The synergistic effects of the healthy fats, antioxidants, and surely many other phytochemicals in almonds help to prevent this early and important step in the development of atherosclerosis. Though this study was reported on almonds, other nuts and seeds have similar marked effects that protect the heart.   

References:

1. Phung OJ, Makanji SS, White CM, Coleman CI. Almonds have a neutral effect on serum lipid profiles: a meta-analysis of randomized trials. J Am Diet Assoc. 2009 May;109(5):865-73.

2. Kris-Etherton PM et al. The Role of Tree Nuts and Peanuts in the Prevention of Coronary Heart Disease: Multiple Potential Mechanisms. J. Nutr. 138: 1746S–1751S, 2008.

3. Jenkins DJ, Kendall CW, Marchie A, et al. Almonds Reduce Biomarkers of Lipid Peroxidation in Older Hyperlipidemic Subjects. J. Nutr. 138: 908–913, 2008.

USDA/Agricultural Research Service (2008, November 4). Antioxidant Effects From Eating Almonds. ScienceDaily. Retrieved February 25, 2010, from http://www.sciencedaily.com /releases/2008/10/081031213057.htm

4. Jenkins DJ, Kendall CW, Marchie A, et al. Dose response of almonds on coronary heart disease risk factors: blood lipids, oxidized low-density lipoproteins, lipoprotein(a), homocysteine, and pulmonary nitric oxide: a randomized, controlled, crossover trial. Circulation. 2002;106:1327–32.

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I’ve heard Dr. Fuhrman say that we still don’t know all the healthful properties of plant foods, and a new study seems to confirm that, claiming scientists underestimate the amount of nutrients in fruits and vegetables:

While the polyphenol content of fruits usually refers to extractable polyphenols, new research published in the Journal of Agricultural and Food Chemistry reports that the non-extractable polyphenol content is up to five times higher than extractable compounds.

According to studies with apple, peach and nectarine, previous measures to quantify polyphenols may have been limited by the extraction technique.

"These [non-extractable] polyphenols need to be treated with acid to extract them from the cell walls of fruit in the lab," said lead author Sara Arranz from the Spanish Council for Scientific Research (CSIC) in Madrid. "If non-extractable polyphenols are not considered, the levels of beneficial polyphenols such as proanthocyanidins, ellagic acid and catechin are substantially underestimated."

I asked Dr. Fuhrman about this and his quick answer was, “Repeat after me, fruits, vegetables, seeds, nuts and beans! When you eat whole foods, you get much more than science has been able to measure so far.” And here Dr. Fuhrman explains why foods like green vegetables are so healthy:

While fruits and vegetables are excellent sources of nutrients, the consumption of vegetables is more helpful in reducing cancer because they contain much higher amounts of cancer-protective compounds--especially green vegetables. Among these green vegetables, the cruciferous family has demonstrated the most dramatic protection against cancer. Cruciferous vegetables (broccoli, brussels sprouts, cauliflower, kale, bok choy, collards, arugala, watercress, and cabbage) contain a symphony of phytonutrients with potent anti-cancer effects.

Isothiocyanates (ITCs), which are perhaps the best studied, have been shown to provide protection against environmental carcinogen exposure by inducing detoxification pathways, thereby neutralizing potential carcinogens. These vegetables also contain indole-3-carbinol (I3C). Indole-3-carbinol has been shown to reduce the risk of breast cancer by decreasing estrogen activity.

In related news, researchers determined nutrients and antioxidants in fruits and vegetables, like apples, broccoli and berries, help improve oxygen intake and exercise endurance.

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Beets are powerful juju. Not only will they turn your pee red, but a new study in the Journal of Applied Physiology, claims beetroot juice boosts stamina and can help you exercise longer.

The research team believes that the findings could be of great interest to endurance athletes. They could also be relevant to elderly people or those with cardiovascular, respiratory or metabolic diseases.

The research team conducted their study with eight men aged between 19 and 38. They were given 500ml per day of organic beetroot juice for six consecutive days before completing a series of tests, involving cycling on an exercise bike. On another occasion, they were given a placebo of blackcurrant cordial for six consecutive days before completing the same cycling tests.

After drinking beetroot juice the group was able to cycle for an average of 11.25 minutes, which is 92 seconds longer than when they were given the placebo. This would translate into an approximate 2% reduction in the time taken to cover a set distance.

And root vegetables, like beets and carrots, are loaded with fiber and powerful antioxidants, like cartonoids and betacyanin, which protect against cancer by stopping cell mutations.

Via EurekAlert!

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Editor’s Note: This is a guest post from Diane Lassen of Women’s Nutrition Matters and does NOT necessarily represent the opinions of DiseaseProof or Dr. Fuhrman.

When I think about my favorite fruits and vegetables, I realize that my favorites change with the seasons. I do my best to eat locally, and plan my meals around those things that are ripening as we speak. Right now, I have only one thing on my mind—BERRIES!

Berries—I can’t get enough of them. They are antioxidant powerhouses, brimming with fiber and wonderful flavor. Did I mention versatile? You can literally eat berries in every meal. I eat them in my breakfast cereal. I add them to my smoothies and toss them into salads. I wander the woods seeking raspberries and blackberries, and have been known to return to work from my lunch break with purple-stained fingers after finding a mulberry tree with low-hanging branches. They are nature’s perfect snack food; portable, packable and freezable.

Strawberries are still available for self-picking in the New Jersey area, and blueberries are soon to follow. I have been picking strawberries at the local CSA for almost a month now! Black and red raspberries are making their appearance in a few weeks as well. Plus, there are so many other berries to try, like gooseberries, cloudberries, wine berries and currents. Many recipes calling for one berry can be easily made with whatever berry is on hand. If you are lucky enough to find a surplus of berries, freeze them! Simply spread them out on a baking sheet. Place them in the freezer and then bag them up when they are frozen. So you can eat berries all year long!

I love my berries in the early summer. They are a breath of fresh air after a long winter of apples and pears! Berries are a perfect cleansing food, full of nutrition and fiber, and can help shed the winter pounds in a very tasty way.

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Editor’s Note: This is a guest post from Bloggy McBloggenstein of Stop Being So Fat! and does NOT necessarily represent the opinions of DiseaseProof or Dr. Fuhrman.

If I don't have one everyday I feel incomplete. I couldn't think of a better snack to have while on the go that doesn't leave me feeling like I've overloaded on salt or sugar, which most snacks do.

Bananas are the ultimate convenience food! As far as fruit goes (or for that matter any "snack" food) bananas require no washing, cutting, peeling, storage, or packaging. They come in their own biodegradable wrapper that can be removed by hand! What more could you ask for in a convenience food?

Just don't leave the peel lying on the ground. Comedy and/or bodily injury may occur!

And they're so cheap! At least in my neck of the woods, they are usually around $.50 a pound, which can get me 3 or 4, depending on the size. That sure beats spending a dollar at the vending machine for a candy bar that will probably make me feel poorly afterward.

The influence of the Western diet in the past few decades has lead most people's diets to become lacking in enough highly nutritious foods to thrive, especially fruit. Bananas are notably helpful in combating the typical Western way of eating in that they are good sources of several vitamins and minerals that actually help reverse the negative effects of eating too many processed, and not enough whole foods.

Those nutrients include Vitamin C, the great antioxidant; vitamin B6, important for amino acid metabolism as well as even reducing depression for some that are deficient. The minerals potassium and magnesium help to reduce blood pressure, which is great since hypertension rates are skyrocketing mostly due to high sodium intake. Oh, and we can't forget fiber!

With all of these good things to say about bananas, there's really no excuse to not have some on hand.

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New findings in the International Journal of Sports Nutrition and Exercise Metabolism reveal quercetin—a nutrient in red apples, berries and broccoli—boosts oxygen uptake and exercise endurance. Study participants followed their regular routines and diet for 7 days and then did the same thing for another 7 days, but this time they consumed 500 milligrams of quercetin. While on quercetin people had nearly 4% more oxygen uptake and took longer to become fatigued during exercise. However, participants got quercetin from Tang, which stinks; Reuters reports.

But still, quercetin is great mojo! According to Dr. Fuhrman, blueberries are packed with quercetin and other healthful flavanoids. He recommends eating blueberries everyday. That’s why you’ll find quercetin in Dr. Fuhrman’s Pixie-Vites, along with other nutrients found in watermelon, cantaloupe, papaya, broccoli, cauliflower, beets and many other amazing fruits and vegetables.

And don’t forget, last year researchers found antioxidants and nutrients in carrots, spinach, kale and collard greens help health improve eye health and stave off age-related vision loss.

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Certainly a plant-based diet which minimizes animal products is the best approach for losing weight, preventing and reversing disease, and optimizing health. However, those following a vegetarian or vegan diet, and those not consuming fatty fish like salmon each week, should be aware of recent studies that suggest they may be deficient in a critical and essential nutrient, especially EPA & DHA, the long-chain omega-3 fatty acids.

Alpha-linolenic acid (ALA) is an omega-3 fat and is the precursor of the longer chain omega 3 fats eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and to a lesser extent DHA can be made in the body from ALA. Primary sources of these fatty acids are certain fish and seafood.

As a result, vegetarian, and especially vegan, diets provide little EPA and DHA directly. A recent study reviewed the varying dietary fat intake across vegetarians, vegans, omnivores, and semi omnivores and its impact on essential omega-3 fatty acid availability in tissues. It concluded that vegetarians were left with reduced levels of omega-3 and recommended that they consume additional direct sources of EPA and DHA, regardless of age or gender, for physical, mental and neurological health benefits.1

In addition, ALA, EPA, and DHA are especially important for the prevention of certain cancers, particularly those of the breast and colon, and possibly of the uterus and the skin, and are likely to reduce the risk of postpartum depression, manic-depressive psychosis, dementias, Parkinson's, hypertension, toxemia, diabetes, and to a certain extent, age-related macular degeneration.2

Although vegetarian diets are generally lower in total fat, saturated fat, and cholesterol than are non-vegetarian diets and may appear to offer cardiovascular health benefits due to higher intakes of antioxidants and fiber, the lack of direct EPA or DHA dietary sources may cause an adverse effect.3,4

With all of this documented research, it is not surprising that when I draw blood for fatty acid analysis on many of my patients, I find that a large percentage of individuals who do not eat fish or seafood regularly do not have optimal levels of DHA, even those eating walnuts and flaxseeds on a regular basis. I often see patients eating otherwise excellent diets with itchy dry skin, seborrheac dermatitis and other signs of DHA deficiency.

Although, there are some vegans and vegetarians regularly consuming walnuts and flaxseeds (which supply adequate ALA) may produce enough DHA on their own and may not require supplementation. However, because this issue is so imperative to their health it should be confirmed with a blood test before assuming that the conversion level is adequate. In order to assure optimal production of DHA fat, without recommending that the consumption of fish or refined fish oils, I recommend taking a vegetable sourced DHA supplement. DHA alone can deliver the same benefits of fish oil, since the intake of DHA can cause a natural retro-conversion to EPA internally.

Laboratory cultivated DHA is made from microalgae and is a pure form of DHA without environmental contamination. It is grown in the laboratory, not collected in the wild. It has no mercury or other toxins, which is a concern even for non-vegans who are cautious about eating fish or seafood.

DHA has been shown to protect against dementia, depression, inflammatory diseases, attention deficit and hyperactivity disorder (ADHD), allergies, and to offer significant benefits for overall cardiovascular health.

There are other problems with consuming fish oils. The main problem is that the fat turns rancid as it sits on store shelves. As a result, many people complain of burping, indigestion, a foul taste, and long lasting fish-breath. I have also observed that rancidity of this fish fat can place a stress on the liver. Patients of mine have had blood tests showing abnormal liver function when consuming fish oil in significant amounts and then have had these tests return to normal when the fish oils were stopped.

Fortunately, vegetable derived DHA, from microalgae, is an alternative. However, even algae derived DHA can become rancid if not cared for properly. We go through great lengths to deliver the purest and freshest DHA product available on the market today. My DHA Purity is manufactured under strict conditions to ensure purity. Every step of the way, from production to packaging, transportation and storage, this product is kept refrigerated and handled to ensure optimal freshness.

In conjunction with a high nutrient, plant-based diet, I advise all people take a daily DHA supplement from a clean source. Early in life, DHA is supplied via the placenta and from breast milk. While adequate DHA is particularly important for pregnant and nursing women and young children, it is beneficial for all ages!

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New findings in American Journal of Clinical Nutrition claim chewing almonds increases the absorption of unsaturated fat and reduces hunger. For the study, 13 participants, average age of 24, chewed 55 grams of almonds 10, 25 or 40 times and were monitored over the next four days.
Results showed masticating almonds 40 times suppressed hunger the most and levels of an appetite-stifling hormone were the highest among the 40-chew group; Nutra Ingredients reports.

Nuts are great! Previous reports show eating nuts prevents metabolic syndrome and pistachios help lower LDL, or bad, cholesterol. In the March 2007 edition of Dr. Fuhrman's Healthy Times newsletter, he explains nuts contain nutrients and antioxidants that protect against heart disease.

Now, this is nutty. Last year, German police warned thieves NOT to eat the 660 pounds of hazelnuts they stole. The nuts were treated with hydrogen phosphate gas, making them toxic!

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Its not just citrus fruits, new findings in the journal Ophthalmology suggest older adults eating a lot of leafy greens, citrus fruits and fish are less likely to develop age-related macular degeneration (AMD), a major contributor to vision lose. Studying the diets of 4,000 adults, experts claim foods rich in omega-3s, vitamin C and E, zinc and antioxidants lower the risk of AMD. These low-sugar foods do not cause surges in blood pressure, which may harm retinas; Reuters reports.

Actually, last year researchers determined plant nutrients lutein and zeaxanthin, found in foods like spinach, kale and collard greens, promote eye health and prevent cataracts, while eating red meat 10 times week increases the likelihood of age-related macular degeneration by 47%.

In related news, a recent study showed vegetable-based diabetes offer superior diabetes control and omega-3 fatty acids, like those contained in walnuts, reduce inflammation linked to heart disease.

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New research in the International Journal of Cancer suggests plant-based flavonoids may lower ovarian cancer risk in women by protecting cells against damage. Flavonoids are antioxidants found in foods like seeds, nuts, celery and other green vegetables. For the study, scientists assessed the diet of 1,141 women with ovarian cancer and 1,183 women without over a one-week period, finding that women with the highest intake of the flavonoid apigenin had a “borderline significant decrease” in ovarian cancer risk; Reuters reports.

In July, a report showed flavonoids protect the heart by preventing free radicals and cell dysfunction, leading to heart trouble. And data has shown combining tomatoes with broccoli optimize the benefits of flavonoids. Apples and pears are also loaded with flavonoids.

Granted, all these healthful plant compounds are great, but instead of just eating fruits and vegetables. People prefer their butter and tortilla chips infused with nutrients. Yuck.

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