Studies have shown that beta-carotene may fight cancer, boost immunity, help protect against heart disease and even slow the effects of aging!

Amazing stuff, this beta-carotene. Yet it wasn’t too long ago that except for the fact that it’s a source of vitamin A, beta-carotene was virtually ignored by nutritionists and little known by the general public. The confusion existed because beta-carotene converts into vitamin A in our bodies as needed.

That’s important because preformed vitamin A from animal food sources, although necessary, can be dangerous in large doses. Vitamin A is a fat-soluble vitamin that is stored primarily in the liver, and high intakes can be toxic. But beta-carotene is much safer. Excess amounts generally pass through the body with no side effects. This is one of the reasons that beta-carotene may be the best way to get your vitamin A.

Perhaps beta-carotene’s greatest power is in preventing certain cancers, particularly those caused by cigarette smoking. The protective effects of beta-carotene are not limited to lung cancer. In the United States and abroad, researches have reported that low beta-carotene intake is associated with a higher risk of cancers of the stomach, bladder, breast, colon, mouth and throat.

That’s because beta-carotene acts as an antioxidant. Antioxidants-which include beta-carotene, along with vitamins C and E-help prevent oxidation, stopping free radicals.

In addition, beta-carotene and other antioxidants may also boost the immune system by producing changes such as an increase in the number of beneficial “natural killer cells” that gobble up harmful bacteria and viruses and help keep the immune system strong.

As Mom knew, beta-carotene is most abundant in orange and yellow vegetables like carrots, green leafy vegetables like spinach and in many fruits. While you can get certain amount of beta-carotene by eating just two carrots or ¼ pound of sweet potatoes, some experts recommend taking higher doses, usually around 15 milligrams, to prevent oxidation. That’s where supplements can be beneficial!

But aside from their rich, full flavor; dried figs-which is the way most of us eat these little gems-contain an impressive five grams of fiber per three-fig serving, enough to help prevent constipation, lower cholesterol and perhaps even reduce our chances of developing colon cancer.

When fiber goes through the digestive system, scientists explain, it mops up globs of cholesterol and carries them out of the body. It’s thought that fiber may mop up and user out cancer-causing substances as well.

Although, on average, Americans eat only three ounces of figs per person every year, fig consumption is on the rise, according to industry sources.

Cruciferous vegetables

All the crucifiers-including broccoli, brussels sprouts, cabbage, cauliflower, kale, kohlrabi, rutabagas and turnips-contain glucobrassicin, a naturally occurring compound that, once in your body, may help form substances called indoles. Studies have shown that indoles may help prevent breast cancer.

They also contain dithiolthiones, interesting substances that may help protect you from an assorted variety of potentially cancer-causing compounds. Cruciferous vegetables also contain benzyl, substance that may also help prevent cancer; or if the cancer’s already present-may help suppress its growth.

A half-cup serving of brussels sprouts, for example, packs in 81 percent of the Recommended  Dietary Allowance of vitamin C an 11 percent for folate, both of which are necessary to keep your immune system on the job. The same serving also has enough fiber to help control diabetes and lower cholesterol.

Cabbage, cauliflower and kale are all good sources of fiber, and a half-cup serving contains roughly half a day’s supply of vitamin C. Kale is also a respectable source of beta-carotene, which may reduce the risk of heart attack and stroke. What’s more, a single serving of kohlrabi provides 74 percent of your daily requirement of vitamin C.

Fortunately for most of us, our tastes have changed since we were kids. The American consumption of fresh broccoli has jumped more than 400 percent over the past 20 years.

Vegetables are beneficial as they are rich in silica and iron that prevent hair loss and support growth of healthy hair. Leafy vegetables also enhance smooth and shiny hair. These vegetables include beets, broccoli, green leafy vegetables, carrots, mint, radish and basil. One should also incorporate different types of salads to add freshness to the diet. Combination of herbs and vegetables makes a superb diet for the hair. Similarly, spices like turmeric and cumin as well as fruits like berries, melons, citrus fruits, grapes and raisins are beneficial.

Finally, it is essential to stay away from unhealthy lifestyles. By quitting unhealthy habits like smoking, fizzy drinks and caffeine that weaken bones and badly affect your hairs. Head bath with aromatherapy herbs has been known to restore hair growth besides making them stronger. Studies have shown that conditions like Alopecia aerata have been treated with natural remedies and essential oils in herbs.

Corn is mostly a complex carbohydrate, the kind of starchy food the American Heart Association says should make up at least half our calories each day. And even though it’s a popular source of oil, sweet corn itself is low in fat. Corn is also great for people trying to lose weight. A single plain ear of corn (about a half-cup serving of kernels) has only about 80 calories.

Corn also provides about three grams of fiber per ear. It has both soluble and insoluble fiber. The insoluble fiber may help to protect against constipation and hemorrhoids. And the soluble fiber may help reduce blood cholesterol levels.

A study by researchers at Georgetown University Hospital in Washington, showed that people who added 17 to 34 grams a day of fiber-rich corn bran to their daily diets had a 20 percent drop in cholesterol levels within 12 weeks.

Try fresh, air-popped popcorn to fill up on corn fiber. One cup provides over a gram of fiber, with only 23 calories and a negligible amount of fat. Eschew the oil and salt and season your popcorn with garlic, curry or even cinnamon.

To keep fresh sweet corn a healthy food, don’t slather it with salted butter. Try eating it plain. That’s no hardship if you can get your hands on some truly fresh sweet corn-corn that’s picked after the kettle is boiling.

“Citrus fruits are packed with natural substances that may prevent cancer, reduce allergy symptoms and help protect the heart”, says John Attaway, Ph.D., director of scientific research.

Most notably, all citrus, from the odd little kumquat to the common lemon or lime, is loaded with vitamin C. This nutrient is known for its ability to neutralize potentially cancer-causing free radicals-those destructive oxygen molecules formed in the body by anything from normal metabolism and infection to cigarette smoke and pollution.

Studies have shown that vitamin C may protect against cancers of the larynx, mouth, throat, pancreas, stomach, breast and lung. But cancer is not the only disease citrus can fight. I can protect against heart attack, lower risk of stroke and prevent allergy symptoms.

Grapefruits may slow the progression of heart disease as well s of a serious vision problem linked to diabetes.  One study at the University of Florida indicates that as little as half a grapefruit-pink, red or white- a day may be able to prevent the overly aggressive clumping together of red blood cells that may jam arteries and lead to heart attacks, strokes and blindness that comes from diabetes.

“This vitamin has been linked with an amazing list of conditions, diseases and disorders, some of them really bizarre, but very few of these claims have scientific support”, says James E.Leklem, Ph.D., professor of human nutrition.

You need vitamin B6, also called pyridoxine, for many important functions, including making red blood cells, helping your body use protein, fats and carbohydrates and keeping your nervous system working right. And B6 helps you fight off disease. Possible signs of deficiency include: anemia, weakness, nervousness, irritability, insomnia.

How much B6 is enough? The Recommended Dietary Allowance is 1.6 milligrams for women and 2 milligrams for men. While B6 appears in many foods, including meats, nuts, poultry, fish, whole grains and a few vegetables and fruits like potatoes, avocados, and bananas, many older people apparently aren’t getting enough of this nutrient.

Some researches suggest that B6 may be a ticket to better health for those with diabetes. About 20 to 30 percent of people with diabetes have low blood levels of vitamin B6. For these people, a large daily dose of B6 may help protect the heart and blood vessels from premature wear and tear by minimizing the harmful effects of high levels of blood sugar on blood vessels. Experts agree, however, that people with diabetes should not take single supplements of B6 without consulting with their doctor.

While most of us can get adequate B6 from our diets without any trouble, older people and those with diabetes should make an effort to eat foods rich in B6, such as lean meat, poultry or bananas. Taking a balanced vitamin and mineral supplement containing vitamin B6 offers added insurance. But pour B6 supplements should be taken only under the supervision of a doctor.

Cherries: Pucker Power

Sweet cherries, the kind of cherries most of us enjoy fresh from a roadside stand on hot summer days, are low in fat, high in fiber and-if you believe a common folk remedy-able to help cure gout.

Yet, it’s actually the sweet cherry’s sour cousin-the sour cherry we usually bake into an all-American pie on the Fourth of July-that packs the most nutritional power.

Sour packed with three of the nutrients-beta-carotene, vitamin C and vitamin E-usually referred to as antioxidants.

Together, these three nutrients form a powerful defense against molecular mavericks called free radicals, which are released by your exposure to toxic chemicals, radiation and sunshine. Without that protection, scientists suspect, these free radicals can damage your cells and trigger cataracts, cancer and heart disease.

Notice how all those diseases are the ones we normally associate with aging? Some of the things we normally characterize as an “inevitable” part of old age may not be so inevitable. Eating antioxidant-packed fruits such as sour cherries may very well slow the hands of time.

In a U.S. Department of Agriculture study, for example, people who reported eating more than 1 ½ daily servings of antioxidant-rich foods were almost four times less likely to develop cataracts than those who said they ate less. There are basic ways that cataracts form, the researchers subsequently reported. And one or another of the antioxidants tends to counteract them all.

Antioxidant foods also seem to protect against cancer. In a 20-year study of more than 4,000 men conducted in Finland, researchers found that the more antioxidant fruits nonsmoking men ate, the less likely they were to develop lung cancer. And a study of women found that a diet rich in antioxidants apparently cut the women’s risk of cervical cancer in half.

And in another Finnish study, scientists found that antioxidants were able to reduce factors that affect the way red blood cells clump together to form heart-stopping clots.

Unfortunately, while sour cherries are such a nutritional bargain, they are also a bit too tart to enjoy eating them raw. Cooking them, however, destroys some of the vitamin C.

There are a couple of rules that should serve as a guide towards good nutrition. These include:

• Consumption of more vegetables: This is a proven method of avoiding excessive calories, gaining essential nutrients and vitamins and ultimately aiding loss of weight. Vegetables also contain fiber which is helps in an effective and faster fat burning process.
• Having a heavy breakfast: This will go a long way in taking care of your energy needs throughout the day. Breakfast also ensures that your metabolism is at its optimum.
• Increasing the frequency of meals in a day: It is a fact that you will be on the road to fantastic health once you feed your body reasonable portions throughout the day as opposed to having three heavy meals. Breakfast should ideally be heavy followed by two small helpings of preferably fruit. Lunch should then follow. Plus another set of helpings a few hours later. Servings at supper should be very light.
• Increase your protein intake: Protein ensures that your body expends enough energy which is a plus for those seeking to lose weight. This is a result of the protein taking a longer time in the stomach during the digestion process. It is also ideal for recovery and muscle growth.
• Increase your water intake: Water is responsible for appetite regulation. This goes a long way in revitalizing your energy levels.
• Avoid fast foods- they contain excessive fats most of which belong to the harmful group of transfats which are responsible for obesity. They also contain a lot of salts.

Lifestyle routines affect our health in a much bigger way than was previously envisaged. People who engage in routine exercises tend to be healthier as opposed to those who maintain an inactive lifestyle. Exercise helps in blood circulation and in muscle buildup. Exercises that work out the whole body are ideal. These include jogging and swimming. Aerobics are also a good alternative as they considerably improve the overall functioning of the heart.

Portion size and its regulation is an important factor in health and nutrition. Experts have discovered strong links between portion size and the obesity which is threatening the American population. Obesity is closely tied with heart diseases and even some cancers.  

Carrots, garlic, brown rice, beetroot, asparagus, broccoli etc are some of the foods credited with providing an all round diet that is guaranteed to provide the much needed minerals and vitamins. They should grace your diet on a regular basis.

Nutrition and health

Human nutrition is all about eating habits, eating the right quantities of all essential food types regularly and consistently; commonly referred to as a balanced diet. A balanced diet is one which contains preferably, natural and fresh vegetables, proteins, carbohydrates, minerals and water in the right amounts. A good diet is the first line of defense against disease, if the body’s natural healing mechanism is working optimally, then we will have a much more happier, longer and disease free life since most of the common diseases are actually preventable, hence the old adage “ an apple a day keeps the doctor away”.

Poor nutrition in most cases is seen as “lack of a vital food type” but it can also be caused by an eating habit or disorder, mainly associated with the urban folk who eat less natural foods and more fatty processed foods known as “binge eating” which occurs when one’s diet consists of foods with a lot of calories. The extra calories that the body doesn’t use are then stored in the body leading to one being overweight; a medical condition referred to as obesity. In order to achieve wellness in body and mind, we have to maintain a healthy lifestyle, proper nutrition is mandatory. The human body has a natural healing mechanism and all it needs are the ingredients to set this in motion but this is only the physical, the mental side only comes after the former has been taken care like the self loathing associated with persons suffering from being overweight.

An overweight person in most cases perceives that he or she lacks beauty, while on the other hand healthy and fit people’s perception of their beauty is higher and this helps the body’s own natural healing process. In this case one has to enroll in weight loss programs, take weight loss supplements and weight loss medical procedures.

Health tips are not only for the one’s suffering from nutritional defiencies but also for the healthy too, maintaining the healthy look requires strict adherence to the same health tips. Prevention is better than cure, a healthy lifestyle is an attainable goal, it should be up there with our goals and dreams, without a healthy vessel then we have no business trying to achieve or goals because we might not be there to enjoy it. This is only possible of eating the right foods, at the right amounts consistently and regularly. Remember: eat well- live well.