Tomatoes contain high amounts of the carotenoid lycopene which has strong antioxidant properties that may cut the risk of stroke by more than half according to new research.

The intent of the study was to determine if serum concentrations of carotenoids from food intake had any correlation to stroke risk in general and a specific type of stroke caused by a clot (ischemic stroke).

While there are many types of carotenoids found in various fruits and vegetables, the researchers found that only lycopene and high intake of tomatoes and tomato-based products was associated with a lower stroke risk.

In the U.S., 85% of dietary lycopene comes from tomato products such as tomato juice or tomato paste. One cup (240 mL) of tomato juice provides about 23 mg of lycopene.

Unlike some other nutrients in fruits and vegetables, cooking tomatoes actually enhances lycopene availability in a way that is easier for the body to use.

Study Details

Among 1,031 men between the ages of 46 and 65, those with the lowest levels of serum lycopene had twice the rate of stroke than those with the highest levels of lycopene.

When the researchers looked at the risk of stroke caused by a blood clot the positive association with lycopene was even greater. Study participants  with the highest levels of lycopene experienced a 59% reduction in the risk of stroke compared to those with the lowest levels.

Additional Benefits

Numerous studies have also linked high intake of lycopene-containing foods or high lycopene serum levels with reduced incidence of cancer, cardiovascular disease, and macular degeneration.  

Sources:

NutraIngredients

Neurology

Mayo Clinic

Medline Plus

Many health and nutrition experts question the methodology for determining the minimum recommended daily allowance (RDA) for many nutrients. In most cases, the RDA is based on the minimum amount of a nutrient necessary to prevent disease—not an amount to promote optimal health. This is why it is not unusual to see supplements containing many times more than the RDA – like 1,000% of the RDA.

A case in point is the RDA for vitamin C. According to Professor Balz Frei, director of the Linus Pauling Institute, the RDA for Vitamin C should be doubled to 200 milligrams per day for adults from the current levels of 75 mgs per day for women and 90 mgs per day for men.

This increase will ensure cell and tissue saturation without posing any risk and may yield significant health benefits, says Frei.

Current levels are dictated by the levels required to prevent scurvy -- the vitamin C deficiency disease.

At the current low RDAs, studies in the U.S. and Canada have found that about a quarter to a third of people are marginally deficient in vitamin C and up to 20% are severely deficient. If, as Frei suggests, the current RDAs are too low, then the actual number of people considered deficient would be significantly higher.

Importance of Vitamin C

Vitamin C is a water-soluble vitamin that your body cannot create or store. Therefore, you must obtain it regularly from your diet. You need vitamin C for growth and repair of many tissues throughout your body, including skin, cartilage, tendons, ligaments, and blood vessels. It is also needed for healing wounds and repairing and maintaining bones and teeth.

Vitamin C along with Vitamin E and Beta Carotene are among the body’s primary antioxidants. Antioxidants help block some of the damage caused by free radicals, substances that damage

DNA. It is thought that the build-up of free radicals over time may contribute to the aging process and other body damage.

Sources:

NutraIngredients

Linus Pauling Institute

Two recent studies demonstrated how the antioxidant vitamins C and E may protect our bodies from oxidative stress that damages cells, tissues and organs.

Vitamin E for Boomers

In the first study, vitamin E supplementation greatly improved two established markers for oxidative stress in middle age and elderly subjects—cell membrane fluidity in red blood cells and reduced levels of malondialdehyde (MDA), a bi-product of lipid oxidation.

Why is this important?

Cell membrane integrity and fluidity is necessary for cell function, viability, growth and reproduction. And since all cell membranes are composed of lipids, preventing lipid oxidation is important to maintain the health and function of all cells.

As vitamin E resides primarily in cell membranes, researchers believe it helps protect fatty acids in cell membranes from oxidative damage.

For the study, researchers randomly assigned 180 healthy participants between the ages of 55 and 77 into four groups that received vitamin E in doses of 0, 100, 200, or 300 mg of d-alpha tocopheryl acetate per day for four months.

At the end of the study, blood levels of alpha-tocopherol increased by 71, 78 and 95 respectively.

MDA levels were significantly decreased in all three vitamin E groups and there were dramatic improvements in the membrane fluidity of red blood cells. There was also decreased rupturing of red blood cells.

Women Using Contraceptives

Another study indicated that vitamin C and E supplementation resulted in less oxidative damage in women using oral contraceptives.

The researchers randomly assigned 120 healthy women to one of three groups. One group received oral contraceptives only (.03 mg ethinylestradiol/.15 mg levonorgestrel), another group received the contraceptives plus 150 mg of vitamin C and 200 IU of vitamin E, and the remaining group received no intervention (the control group).

At the end of four weeks, the contraceptive-only group had increased levels of MDA indicating lipid oxidation, and reduced activity of the antioxidant enzymes glutathione peroxidase and glutathione reductase—the body’s primary defense.

However, the group that received vitamin supplementation along with contraceptives had significantly reduced levels of MDA and increased  activity of glutathione enzymes.

According to study authors, the data suggests that low-dose oral contraceptives, by increasing oxidative stress and lipid peroxidation, may represent a potential cardiovascular health risk factor, and the use of vitamins E and C may be beneficial in providing additional antioxidant protection.

Sources:

Nutraingredients

Contraception

Whether you’re celebrating at home or having a picnic in the park, here’s some healthy, patriotic recipes that feature an antioxidant powerhouse--berries. Recent studies have found that the antioxidant properties of anthocyanidin, the substance that gives berries their rich colors, can slow age-related cognitive decline.  Yes, that makes berries brain food!

The American Parfait

We’ve taken a classic “red-white-and blue” dessert and made it healthier by using yogurt instead of whipped cream.

½ c. blueberries
½ c. raspberries
1 c. strawberries
¼ c. 100% pineapple or orange juice
1 c. organic fat-free vanilla yogurt
½ c. granola

Mix fruits and juice together in a large bowl; marinate in the refrigerator for 2 hours. Layer 1/14 cup of yogurt, ¼ cup of fruit mixture and 2 tablespoons granola in a small cup. Repeat with remaining ingredients to make 4 individual parfaits. Serve cold. Makes 4 servings.

Nutrition information per serving: Calories 174; Total Fat: 6g; Saturated Fat: 2 g; Sodium: 39 mg; Carbohydrate: 25 g; Fiber: 4 g; Protein: 5 g.

Spinach and Blueberry Salad

As a side dish or a vegetarian entrée (omit cheese), this salad has it all: protein, healthy fats, vitamin C, antioxidants, and fiber.

1 pkg. fresh spinach, rinsed
1 pt. fresh blueberries or
½ c. dried blueberries
½ c. feta cheese
¼ c. walnuts, chopped
2 T. balsamic or blueberry vinegar
2 T. extra-virgin olive oil

Combine spinach, blueberries, feta cheese and walnuts together in a salad bowl. Mix vinegar and olive oil together. Pour over salad and toss. Makes 4 servings.

Nutrition information per serving: Calories: 223; Total Fat: 15 g; Saturated Fat: 4 g; Sodium: 237 mg; Carbohydrate: 15 g; Fiber: 4 g; Protein 7 g.

More Recipes Like This

These “berry-licious” recipes are from the cookbook, Wholesome Temptation™, which was developed by chefs and registered dietitians at Cancer Treatment Centers of America®. It focuses on tips and recipes to ensure optimal nutrition during cancer treatment and recovery.

Even though the book was designed for cancer patients, it contains a wide variety of recipes that are appropriate for anyone who wants to eat a healthy, flavorful diet. Recipes are low in refined sugar, processed flour, and saturated fats and rich in healthy Omega-3 fatty acids and antioxidants to support your immune system.

Cookbook Supports Cancer Research

Wholesome Temptation™ is available from our online store. And, as with any CNCA purchase, a portion of your sale is donated to The Gateway for Cancer Research Foundation. This nonprofit organization works with leading treatment innovators sm searching for breakthroughs that can help cancer patients live longer, feel better and be cured -- TODAY! With your help we’ve donated over $117,000!

Source:

Health Finder

Researchers at Georgia Health Sciences University have identified another essential function of vitamin E—helping to repair tears in the plasma membranes of cells. These tears occur as part of everyday wear-and-tear as well as through more strenuous physical activities.

When the researchers simulated the damaging effects of exercise by using hydrogen peroxide to produce free radicals, they found that tears in skeletal muscle cells would not heal without the presence of vitamin E. Without repair of muscle cells, muscles eventually waste away and die.

Vitamin E appears to aid repair in several ways, say study authors. As an antioxidant, it helps stop free-radicals that impede repair. Because it's lipid-soluble, vitamin E can actually insert itself into the membrane to prevent free radicals from attacking. It also can help keep phospholipids, a key membrane component, compliant so they can better repair after a tear.

Their research may have implications for a variety of muscle conditions in which inadequate plasma membrane repair is involved.

In previous studies using animal models, researchers found that soaking cells in a membrane-stressing solution for eight to 12 weeks, caused a repair defect. Alpha tocopherol, the most biologically active form of vitamin E significantly reversed membrane repair deficits and increased cell survival after tearing cells in culture.

Other Vitamin E Benefits

In addition to its activities as an antioxidant, vitamin E is involved in immune function, cell signaling, regulation of gene expression, and other metabolic processes. It also inhibits the activity of an enzyme involved in cell proliferation and differentiation. Vitamin E-rich cells lining the interior surface of blood vessels are better able to resist blood-cell components adhering to this surface. Vitamin E also facilitates normal vasodilatation and supports healthy platelet aggregation.

Sources:

Science Daily

Linus Pauling Institute

Office of Dietary Supplements

Last year acai, chia, black rice, and mangosteen were declared “superfoods.” This year it's coconut oil and sea buckthorn berries. It seems that every time you turn around there’s a new “superfood.” Do you ever wonder what makes a food a superfood?

While the Oxford dictionary states that a superfood is “a natural food regarded as especially beneficial because of its nutrient profile or its health-protecting qualities,” no federal agency or food regulating body has defined or regulates the term “superfood.” The European Union (EU) banned the use of the word “superfood” in 2007 unless the term is accompanied by a specific authorized health claim that explains to consumers why the product is good for your health.

So what’s wrong with calling foods “superfoods?” First and foremost says the American Dietetic Association (ADA), marketers typically single out specific nutrients in the food rather than the nutritional profile of the food as a whole. That would be like buying a car because it had a nice steering wheel.

And once a food is declared “super” the inclination by some is to give it “magic pill” status. Then it can become a “license” to eat poorly or encourage overconsumption of the superfood while ignoring other components of a balanced diet.Yes, blueberries are high in antioxidants, but that doesn’t mean they make you bulletproof. You still need whole grains, protein, essential fatty acids, and other fruits and vegetables to keep you healthy—not to mention the need to get regular exercise.

And finally, the specific compound touted in the superfood may not be readily absorbed or utilized so its presence may not deliver the so-called benefits anyway. For example, in the marketing of superfoods, many advertisers will tout its “high ORAC value” or say it has more antioxidants than “X.”  These antioxidant measurements do not necessarily predict how a food or product will react in the human body, or whether it will maintain antioxidant benefits when ingested.  The only thing that can verify antioxidant benefits are well designed clinical studies, which are very expensive.

So if you want to live a long and healthy life, the ADA says consumers should just focus on eating a “super diet” daily that is based on the “Dietary Guidelines for Americans.” For “super diet” tips, check out these tried and true nutrition all-stars.

Sources:

The Oxford Pocket Dictionary

BBC News

American Dietetic Association – Eat Right

It appears you may be able to add ‘reduces exercise-induced oxidative stress’ to the growing list of reasons why dark chocolate is a healthy indulgence. According to findings published in the European Journal of Nutrition, dark chocolate containing 70 percent cocoa was associated with a “blunting in oxidative stress after exercise.” Oxidative stress has been linked to an increased risk of various diseases including cancer, Alzheimer's, and cardiovascular disease.

Study participants consumed 100 grams of dark chocolate, a control bar, or nothing. Two hours later they were required to cycle for 2.5 hours at 60 percent of the maximal oxygen uptake level.

Results showed that intake of the dark chocolate resulted in an increase in antioxidant status before the cycling, and reduced levels of F2-isoprostane (a marker for oxidative stress) one hour after the cycling had finished, compared with the control bar.

Insulin levels were also increased before the trial and after cycling for men who consumed the dark chocolate. This supports other research that suggests that dark chocolate boosts normal responses to insulin for better maintenance of plasma glucose.

The researchers noted that extended periods of exercise are often used to model physical stress (i.e. from disease or illness), and that this may be eased by consumption of a polyphenol-rich dark chocolate.

Cocoa, which contains more polyphenols and a higher antioxidant capacity than teas or red wine, has been gathering more attention in recent years. Studies have reported potential benefits for cardiovascular health, skin health, and even brain health.

Sources:

Nutraingredients-USA.

Science Daily.

Science Daily.

Science Daily.

Getting older doesn't mean being resigned to misplacing your mental faculties temporarily or permanently, so long as you take steps to eat the right balance of nutrient-dense foods for your health. To that end, you may want to add antioxidant-rich blueberries to your grocery list, according to a recent study on rats.

Researchers discovered the brainy benefits after supplementing the diets of aging (19-month-old) rats with blueberries for just one month, compared to a control group receiving no blueberries. Even better, lenghtening the blueberry supplementation to two months extended these positive effects on rats past the end of the treatment period. In fact, the mental state of older rats that had been fed a blueberry-enriched diet mirrored that of their younger peers.

The hope, scientists said, is that this kind of nutritional intervention could be beneficial even after certain memory deficiencies have become obvious.

Makes me wonder if black rice -- the forbidden rice that has more antioxidants than blueberries -- would be even better for brain health benefits.

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Nutrition December 18, 2010

NutraIngredients-USA.com December 21, 2010

Today's headline lets you know that we remain quite interested in angiogenesis, a strategy to better regulate the delicate balance of blood vessel formation throughout the body in hopes of side-stepping disease, including cancer by eating the best combinations of whole foods for your health.

Just as antioxidant-rich pistachios may keep your cholesterol levels on the low side, black raspberries were responsible for reducing occurrences of colon and rectal cancer in a study on genetically-engineered mice that had developed colitis or intestinal tumors. Both rodent groups were fed a high-fat, low-nutrient diet for 12 weeks, but a subset of each were also given a freeze-dried powder made from black raspberries.

To say the results in both groups that were fed black raspberries were eye-openers would be severely understating them…

In one group of mice, the number and incidence of tumors was slashed in half, attributed to inhibiting the chronic inflammation linked to colitis. In the other, the number of tumors dropped by an amazing 60 percent and their incidence fell by 45 percent, thanks to the suppression of a genetic protein (beta-catenin).

Just a reminder, although some experts don't agree, you may want to choose organic fruits and vegetables free of potentially harmful pesticides for your good health too.

Image source: Wikimedia Commons

Cancer Prevention Research, Vol. 3, No. 11, p. 1443-1450, November 2010

insciences.org November 2, 2010

LiveScience November 2, 2010

Lately we've learned it's not only what you eat, but what you drink -- think antioxidant-rich red wine -- that may have a beneficial effect on your health. The same can be said for green tea, especially for the health of your teeth, according to a new study.

Researchers discovered the link after reviewing data submitted from some 25,000 middle-aged Japanese patients (age 40-64) participating in the Ohsaki Cohort 2006 Study, comparing the consumption of green tea, chock full of polyphenols, to the number of teeth folks lost.

Consuming anywhere from one to four cups of green tea daily corresponded with an 18 percent drop in tooth loss, among patients who still had up to 20 teeth. Among that same group of patients, drinking five cups or more of green tea per day lowered one's risks of losing teeth by 23 percent.

These results support the findings of a 2009 study that found the regular consumption of green tea reduced three key indicators associated with periodontal disease (periodontal pocket depth, clinical attachment loss of gum tissue and bleeding).

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Preventative Medicine, Vol. 50, No. 4, pp. 173-179, April 2010

NutraIngredients-USA.com March 17, 2010

ScienceDaily March 13, 2009

If you've been confused and a little concerned about the dizzying array of options to lower your cholesterol, Chinese scientists may have identified a drug-free alternative, linked to plant-based pigments called anthocyanins.

Researchers tested the effect of anthocyanin on 120 patients (ranging in age from 40-65) with abnormal blood lipid levels. Patients received either a placebo or a 160mg dose of anthocyanins twice daily for 12 weeks.

Compared to the very slight effect from the placebo, patients taking anthocyanin experienced lower LDL cholesterol levels (by 13.6 percent) and elevated levels of HDL (good) cholesterol (by nearly 14 percent). Even better, the cellular removal of cholesterol improved by 20 percent among the anthocyanin group.

Whole foods that naturally contain the most anthocyanins:

* Blueberries

* Cranberries

* Cherries

* Blackberries

* Red currants

American Journal of Clinical Nutrition July 29, 2009

NutraIngredients-USA.com August 3, 2009