G – Greens

Raw leafy greens contain only about 100 calories per pound, and are packed with nutrients.  Leafy greens contain substances that protect blood vessels, and are associated with reduced risk of diabetes.¹  Greens are an excellent tool for weight loss, since they can be consumed in virtually unlimited quantities.  Leafy greens are also the most nutrient-dense of all foods, but unfortunately are only consumed in miniscule amounts in a typical American diet.  We should follow the example of our closest living relatives – chimpanzees and gorillas – who consume tens of pounds of green leaves every day. The majority of calories in green vegetables, including leafy greens, come from protein, and this plant protein is packaged with beneficial phytochemicals:  Green vegetables are rich in folate (the natural form of folic acid), calcium, and contain small amounts of omega-3 fatty acids.  Leafy greens are also rich in antioxidant pigments called carotenoids, specifically lutein and zeaxanthin, which are the carotenoids known to promote healthy vision.²  Also, several leafy greens and other green vegetables (such as bok choy, broccoli, and kale) belong to the cruciferous family of vegetables.

All vegetables contain protective micronutrients and phytochemicals, but cruciferous vegetables have a unique chemical composition – they contain glucosinolates, and when their cell walls are broken by blending, chopping, or chewing, a chemical reaction converts glucosinolates to isothiocyanates (ITCs) – compounds with a variety of potent anti-cancer effects. Because different ITCs can work in different locations in the cell and on different molecules, they can have combined additive effects, working synergistically to remove carcinogens, reduce inflammation, neutralize oxidative stress, inhibit angiogenesis (the process by which tumors acquire a blood supply), and kill cancer cells.³

O – Onions

Onions, along with leeks, garlic, shallots, and scallions, make up the Allium family of vegetables, which have beneficial effects on the cardiovascular and immune systems, as well as anti-diabetic and anti-cancer effects.  Allium vegetables are known for their characteristic organosulfur compounds, Similar to the ITCs in cruciferous vegetables, organosulfur compounds are released when onions are chopped, crushed, or chewed.  Epidemiological studies have found that increased consumption of Allium vegetables is associated with lower risk of gastric and prostate cancers.    These compounds prevent the development of cancers by detoxifying carcinogens, halting cancer cell growth, and blocking angiogenesis.⁴ Onions also contain high concentrations of health-promoting flavonoid antioxidants, predominantly quercetin, and red onions also contain at least 25 different anthocyanins.^5,6  Quercetin slows tumor development, suppresses growth and proliferation and induces cell death in colon cancer cells.⁷  Flavonoids also have anti-inflammatory effects that may contribute to cancer prevention.⁸

M - Mushrooms

Consuming mushrooms regularly is associated with decreased risk of breast, stomach, and colorectal cancers.  In one recent Chinese study, women who ate at least 10 grams of fresh mushrooms each day (about one mushroom per day) had a 64% decreased risk of breast cancer.  Even more dramatic protection was gained by women who ate 10 grams of mushrooms and drank green tea daily – an 89% decrease in risk for premenopausal women, and 82% for postmenopausal women.^9,10  White, cremini, Portobello, oyster, shiitake, maitake, and reishi mushrooms all have anti-cancer properties – some are anti-inflammatory, stimulate the immune system, prevent DNA damage, slow cancer cell growth, cause programmed cancer cell death, and inhibit angiogenesis.  In addition to these properties, mushrooms are unique in that they contain aromatase inhibitors – compounds that can block the production of estrogen.  These compounds are thought to be largely responsible for the preventive effects of mushrooms against breast cancer – in fact, there are aromatase-inhibiting drugs on the market that are used to treat breast cancer.  Regular consumption of dietary aromatase inhibitors is an excellent strategy for prevention, and it turns out that even the most commonly eaten mushrooms (white, cremini, and Portobello) have a high anti-aromatase activity.¹¹

B – Berries

Blueberries, strawberries, and blackberries are true super foods.  Naturally sweet and juicy, berries are low in sugar and high in nutrients – they are among the best foods you can eat. Their vibrant colors mean that they are full of antioxidants, including flavonoids and antioxidant vitamins – berries are some of the highest antioxidant foods in existence.  Berries’ plentiful antioxidant content confers both cardioprotective and anti-cancer effects, such as reducing blood pressure, reducing inflammation, preventing DNA damage, inhibiting tumor angiogenesis, and stimulating of the body’s own antioxidant enzymes.  Berry consumption has been linked to reduced risk of diabetes, cancers and cognitive decline.¹²  Berries are an excellent food for the brain – berry consumption improves both motor coordination and memory.¹³

B - Beans

Beans (and other legumes as well) are a powerhouse of superior nutrition, and the most nutrient-dense carbohydrate source.  They act as an anti-diabetes and weight-loss food because they are digested slowly, having a stabilizing effect on blood sugar, which promotes satiety and helps to prevent food cravings.  Plus they contain soluble fiber, which lowers cholesterol levels.¹⁴ Beans are unique foods because of their very high levels of fiber and resistant starch, carbohydrates that are not broken down by digestive enzymes.  Fiber and resistant starch not only reduce total the number of calories absorbed from beans, but are also fermented by intestinal bacteria into fatty acids that help to prevent colon cancer.¹⁵ Eating beans, peas, or lentils at least twice a week has been found to decrease colon cancer risk by 50%.¹⁶

Legume intake also provides significant protection against oral, larynx, pharynx, stomach, and kidney cancers.¹⁷

S - Seeds 

Nuts and seeds contain healthy fats and are rich in a spectrum of micronutrients including phytosterols, minerals, and antioxidants.  Countless studies have demonstrated the cardiovascular benefits of nuts, and including nuts in the diet aids in weight maintenance and diabetes prevention.^18,19  The nutritional profiles of seeds are similar to nuts when it comes to healthy fats, minerals, and antioxidants, but seeds are also abundant in trace minerals, higher in protein than nuts, and each kind of seed is nutritionally unique.  Flax, chia, and hemp seeds are extremely rich sources of omega-3 fats.  In addition to the omega-3s, flaxseeds are rich in fiber and lignans.  Flaxseed consumption protects against heart disease by a number of different mechanisms, and lignans, which are present in both flaxseeds and sesame seeds, have anti-cancer effects.²⁰ Sunflower seeds are especially rich in protein and minerals.  Pumpkin seeds are rich in iron and calcium and are a good source of zinc.  Sesame seeds have the greatest amount of calcium of any food in the world, and provide abundant amounts of vitamin E.  Also, black sesame seeds are extremely rich in antioxidants.²¹ The healthy fats in seeds and nuts also aid in the absorption of nutrients when eaten with vegetables.

You can learn more about the health benefits of GOMBBS in my new book Super Immunity, which discusses how to naturally strengthen the immune system against everything from the common cold to cancer.

Dr. Fuhrman is a New York Times best-selling author, nutritional researcher and board certified family physician specializing in nutritional medicine.  Learn more by visiting his informative website at DrFuhrman.com and his blog at Diseaseproof.com, and following Dr. Fuhrman on Facebook and Twitter.

References:

1. Carter P, Gray LJ, Troughton J, et al. Fruit and vegetable intake and incidence of type 2 diabetes mellitus: systematic review and meta-analysis. BMJ. 2010 Aug 18;341:c4229.

Journal of Clinical Investigation (2011, March 24). High levels of dietary nitrate might in part explain the vascular benefits of diets rich in leafy greens. ScienceDaily. Retrieved March 30, 2011, from http://www.sciencedaily.com­ /releases/2011/03/110323135631.htm

2.  Stringham JM, Bovier ER, Wong JC, Hammond BR Jr. The influence of dietary lutein and zeaxanthin on visual performance. J Food Sci. 2010 Jan-Feb;75(1):R24-9.

3. Higdon JV, Delage B, Williams DE, Dashwood RH. Cruciferous vegetables and human cancer risk: epidemiologic evidence and mechanistic basis. Pharmacol Res. 2007 Mar;55(3):224-36.

Cavell BE, Syed Alwi SS, Donlevy A, et al., Anti-angiogenic effects of dietary isothiocyanates: mechanisms of action and implications for human health. Biochem. Pharmacol., 2011. 81(3): p. 327-36.

4. Powolny AA, Singh SV. Multitargeted prevention and therapy of cancer by diallyl trisulfide and related Allium vegetable-derived organosulfur compounds. Cancer Lett. 2008 Oct 8;269(2):305-14.

5. Pierini R, Gee JM, Belshaw NJ, et al. Flavonoids and intestinal cancers. Br J Nutr. 2008 May;99 E Suppl 1:ES53-9.

6. Slimestad R, Fossen T, Vågen IM. Onions: a source of unique dietary flavonoids. J Agric Food Chem. 2007 Dec 12;55(25):10067-80.

7. Miyamoto S, Yasui Y, Ohigashi H, et al. Dietary flavonoids suppress azoxymethane-induced colonic preneoplastic lesions in male C57BL/KsJ-db/db mice. Chem Biol Interact. 2010 Jan 27;183(2):276-83.

Shan BE, Wang MX, Li RQ. Quercetin inhibit human SW480 colon cancer growth in association with inhibition of cyclin D1 and survivin expression through Wnt/beta-catenin signaling pathway. Cancer Invest. 2009 Jul;27(6):604-12.

Xavier CP, Lima CF, Preto A, et al.  Luteolin, quercetin and ursolic acid are potent inhibitors of proliferation and inducers of apoptosis in both KRAS and BRAF mutated human colorectal cancer cells. Cancer Lett. 2009 Aug 28;281(2):162-70.

8. Ravasco P, Aranha MM, Borralho PM, et al. Colorectal cancer: Can nutrients modulate NF-kappaB and apoptosis? Clin Nutr. 2010 Feb;29(1):42-46.

9. Hong SA, Kim K, Nam SJ, et al: A case-control study on the dietary intake of mushrooms and breast cancer risk among Korean women. Int J Cancer 2008, 122:919-923.

Shin A, Kim J, Lim SY, et al: Dietary mushroom intake and the risk of breast cancer based on hormone receptor status. Nutr Cancer 2010, 62:476-483.

Zhang M, Huang J, Xie X, et al: Dietary intakes of mushrooms and green tea combine to reduce the risk of breast cancer in Chinese women. Int J Cancer 2009, 124:1404-1408.

10. Hara M, Hanaoka T, Kobayashi M, et al: Cruciferous vegetables, mushrooms, and gastrointestinal cancer risks in a multicenter, hospital-based case-control study in Japan. Nutr Cancer 2003, 46:138-147.

11. Chen S, Oh SR, Phung S, et al: Anti-aromatase activity of phytochemicals in white button mushrooms (Agaricus bisporus). Cancer Res 2006, 66:12026-12034.

12. Bazzano LA, Li TY, Joshipura KJ, Hu FB. Intake of fruit, vegetables, and fruit juices and risk of diabetes in women. Diabetes Care. 2008 Jul;31(7):1311-7.

Hannum SM. Potential impact of strawberries on human health: a review of the science. Crit Rev Food Sci Nutr. 2004;44(1):1-17.

Joseph JA, Shukitt-Hale B, Willis LM. Grape juice, berries, and walnuts affect brain aging and behavior. J Nutr. 2009 Sep;139(9):1813S-7S.

Stoner GD, Wang LS, Casto BC. Laboratory and clinical studies of cancer chemoprevention by antioxidants in berries. Carcinogenesis. 2008 Sep;29(9):1665-74.

Cassidy A, O'Reilly EJ, Kay C, et al: Habitual intake of flavonoid subclasses and incident hypertension in adults. Am J Clin Nutr 2011, 93:338-347.

Roy S, Khanna S, Alessio HM, et al: Anti-angiogenic property of edible berries. Free Radic Res 2002, 36:1023-1031.

13. Bickford PC, Shukitt-Hale B, Joseph J. Effects of aging on cerebellar noradrenergic function and motor learning: nutritional interventions. Mech Ageing Dev. 1999 Nov;111(2-3):141-54.

Krikorian R, Shidler MD, Nash TA, et al. Blueberry supplementation improves memory in older adults. J Agric Food Chem. 2010 Apr 14;58(7):3996-4000.

14. Bazzano LA, Thompson AM, Tees MT, et al. Non-soy legume consumption lowers cholesterol levels: A meta-analysis of randomized controlled trials. Nutr Metab Cardiovasc Dis 2011 Feb;21(2):94-103.

Aune D, De Stefani E, Ronco A, et al. Legume intake and the risk of cancer: a multisite case-control study in Uruguay. Cancer Causes Control. 2009 Nov;20(9):1605-15.

15. O'Keefe SJ, Ou J, Aufreiter S, et al. Products of the colonic microbiota mediate the effects of diet on colon cancer risk. J Nutr. 2009 Nov;139(11):2044-8.

16. Singh PN, Fraser GE. Dietary risk factors for colon cancer in a low-risk population. Am J Epidemiol. 1998 Oct 15;148(8):761-74.

17. Aune D, De Stefani E, Ronco A, et al. Legume intake and the risk of cancer: a multisite case-control study in Uruguay. Cancer Causes Control. 2009 Nov;20(9):1605-15.

18. Nash SD, Nash DT. Nuts as part of a healthy cardiovascular diet. Curr Atheroscler Rep. 2008 Dec;10(6):529-35.

Sabaté J, Ang Y. Nuts and health outcomes: new epidemiologic evidence. Am J Clin Nutr. 2009 May;89(5):1643S-1648S.

Mattes RD et al. Impact of peanuts and tree nuts on body weight and healthy weight loss in adults. J Nutr. 2008 Sep;138(9):1741S-1745S.

Natoli S, McCoy P. A review of the evidence: nuts and body weight. Asia Pac J Clin Nutr. 2007;16(4):588-97

19. Kendall CW, Josse AR, Esfahani A, Jenkins DJ. Nuts, metabolic syndrome and diabetes. Br J Nutr. 2010 Aug;104(4):465-73.

20. Bassett CM, Rodriguez-Leyva D, Pierce GN. Experimental and clinical research findings on the cardiovascular benefits of consuming flaxseed. Appl Physiol Nutr Metab. 2009 Oct;34(5):965-74.

Webb AL, McCullough ML. Dietary lignans: potential role in cancer prevention. Nutr Cancer. 2005;51(2):117-31.

Saarinen NM, Wärri A, Airio M, et al. Role of dietary lignans in the reduction of breast cancer risk. Mol Nutr Food Res. 2007 Jul;51(7):857-66.

Coulman KD, Liu Z, Hum WQ, et al. Whole sesame seed is as rich a source of mammalian lignan precursors as whole flaxseed. Nutr Cancer. 2005;52(2):156-65.

21. Shahidi F, Liyana-Pathirana CM, Wall DS. Antioxidant activity of white and black sesame seeds and their hull fractions. Food Chemistry 2006;99(3): 478-483.

There are two types of stroke – ischemic and hemorrhagic.  Most strokes (about 85%) are ischemic strokes, in which blood flow to the brain becomes blocked either by a clot or a ruptured atherosclerotic plaque. The minority of strokes are hemorrhagic strokes, caused by the rupture of a blood vessel leading to bleeding in the brain.  Ischemic stroke, similar to a heart attack, is caused by atherosclerosis, whereas hemorrhagic stroke is primarily caused by vessel damage due to years of elevated blood pressure.

A recent study has found that the consumption of red meat, at quantities similar to the average American’s intake, is associated with a large increase in risk of ischemic stroke. Processed meats were also associated with ischemic stroke risk. [2]

In this study, dietary patterns of 34,670 Swedish women were recorded, and the incidence of stroke was recorded over the following 10 years.  The women had no cancer or cardiovascular disease at the start of the study.  Women who ate at least 3.6 ounces of red meat daily were 42% more likely to suffer an ischemic stroke, compared to those who ate less than one ounce per day.  The average American eats 3 ounces of red meat daily, which in this study was associated with a 22% increase in risk. Also, women who ate 1.5 ounces or more of processed meat per day had a 24% increase in risk for ischemic stroke compared to those who ate less than 0.5 ounces per day.[3, 4]

In contrast, there is new evidence that dietary antioxidants, as measured by total antioxidant capacity (TAC) of the diet are protective against ischemic stroke. Participants in the European Prospective Investigation into Cancer and Nutrition (EPIC), with the highest vs. lowest TAC had a 59% reduction in risk. Of course the foods with the highest antioxidant capacity are the nutrient-dense plant foods like green vegetables and berries. [5]

What is the connection between red and processed meats and ischemic stroke?

Atherosclerosis. First, red meat is a calorie-dense, protein-concentrated, saturated fat-rich food with a low content of micronutrients – these characteristics promote inflammation, weight gain and increased cholesterol levels, leading to formation of atherosclerotic plaque.   As such, red meat consumption is associated with increased risk of ischemic heart disease and all-cause mortality. [6-9]  Since atherosclerotic heart disease and ischemic stroke are so similar, it makes sense that red meat consumption would also increase stroke risk. 

Blood pressure is another potential connection.  Processed meats are usually high in sodium, which contributes to elevated blood pressure, the most important risk factor for both types of stroke; elevated blood pressure accounts for 62% of strokes.[10]  Although salt intake is the dietary factor most known for increasing blood pressure, red meat intake is also associated with high blood pressure. Women who consumed 3.5 servings of red meat per week were found to have a 24% increase in risk of hypertension over a ten-year follow-up period.[11]  A 7-year study of middle-aged men similarly found that meat intake was associated with larger increases in blood pressure, while vegetable and fruit intake were associated with smaller increases in blood pressure over time.[12]

Heme iron present in red meat is another factor, which may raise blood pressure and increase oxidative stress.  Positive associations were found between heme iron (found only in animal foods) and blood pressure, and negative associations were found between non-heme iron (found in plant foods) intake and blood pressure. [13]  Also, the heme iron in red meat can accumulate and cause free radical damage, which is known to contribute to the atherosclerotic process. [14]   

These studies paint a clear picture – high nutrient, high antioxidant foods like vegetables and fruit are protective against stroke, and red and processed meats – low nutrient, low antioxidant foods - increase the risk of stroke.

Dr. Fuhrman is a best-selling author and board certified family physician specializing in lifestyle and nutritional medicine.  Visit his website at DrFuhrman.com.   

References:

1.         U.S. Centers for Disease Control: Stroke. Available from: http://www.cdc.gov/stroke/.

2.         Larsson, S.C., J. Virtamo, and A. Wolk, Red meat consumption and risk of stroke in Swedish women. Stroke; a journal of cerebral circulation, 2011. 42(2): p. 324-9.

3.         Reuters: Red meat raises women's stroke risk: study. The Montreal Gazette.

4.         U.S. Department of Agriculture. Loss-adjusted Food Availibility: Spreadsheets. Available from: http://www.ers.usda.gov/Data/FoodConsumption/FoodGuideSpreadsheets.htm#meat.

5.         Del Rio, D., et al., Total antioxidant capacity of the diet is associated with lower risk of ischemic stroke in a large Italian cohort. The Journal of nutrition, 2011. 141(1): p. 118-23.

6.         Preis, S.R., et al., Dietary protein and risk of ischemic heart disease in middle-aged men. Am J Clin Nutr, 2010. 92(5): p. 1265-72.

7.         Sinha, R., et al., Meat intake and mortality: a prospective study of over half a million people. Arch Intern Med, 2009. 169(6): p. 562-71.

8.         Jakobsen, M.U., et al., Major types of dietary fat and risk of coronary heart disease: a pooled analysis of 11 cohort studies. Am J Clin Nutr, 2009. 89(5): p. 1425-32.

9.         Fraser, G.E., Vegetarian diets: what do we know of their effects on common chronic diseases? The American journal of clinical nutrition, 2009. 89(5): p. 1607S-1612S.

10.       He, F.J. and G.A. MacGregor, A comprehensive review on salt and health and current experience of worldwide salt reduction programmes. J Hum Hypertens, 2009. 23(6): p. 363-84.

11.       Wang, L., et al., Meat intake and the risk of hypertension in middle-aged and older women. Journal of hypertension, 2008. 26(2): p. 215-22.

12.       Miura, K., et al., Relation of vegetable, fruit, and meat intake to 7-year blood pressure change in middle-aged men: the Chicago Western Electric Study. American Journal of Epidemiology, 2004. 159(6): p. 572-80.

13.       Tzoulaki, I., et al., Relation of iron and red meat intake to blood pressure: cross sectional epidemiological study. Bmj, 2008. 337: p. a258.

14.       Brewer, G.J., Iron and copper toxicity in diseases of aging, particularly atherosclerosis and Alzheimer's disease. Experimental Biology and Medicine, 2007. 232(2): p. 323-35.

Nutrition plays an important role in brain development during all stages of childhood.

Whereas the brain grows fastest in the first few years of life, it continues to develop throughout adolescence.² Thus, it is important that children of all ages consume a high nutrient diet to ensure adequate brain development.  Breastfeeding mothers who themselves eat a high nutrient diet pass on those nutrients to their children, improving their children’s cognitive development.  Children who are breastfed past their first birthday have higher IQ scores than children who are raised on formula.³ A greater proportion of an infant’s diet made up of breast milk also correlates to greater brain volume in adolescence.⁴ This is due in part to the DHA content of breast milk, since DHA is a major component of brain cell membranes. Breast milk is not only an important source of DHA, but it provides many other essential nutrients for the developing brain, as well as promoting the health of the immune and respiratory systems and supporting overall childhood health. ^6-8 Upon the introduction of solid foods, greater consumption of fruits and vegetables is associated with higher IQ and better memory skills when children reach 4 years of age.⁹  In school-age children, vitamin and mineral deficiencies, as well as increased cholesterol intake have been linked to diminished intelligence and poor academic performance.^10-11

Children who eat a nutrient-dense diet are providing their brains with supplementary antioxidant support. The brain uses the most oxygen and produces most energy of any part of body, and thus it is highly susceptible to oxidative stress.  Oxidative stress is inflammation caused by uncontrolled free radicals.  Free radicals can propagate throughout the cell, damaging the cell and even lead to cell death. Cells have their own antioxidant defense enzymes to process the free radicals, but they are not 100% efficient and we must use dietary antioxidants to process the rest.¹² The brain’s antioxidant defenses becoming overwhelmed is one of the main mechanisms of brain aging, and this has been linked to neurodegenerative diseases such as Parkinson’s and Alzheimer’s.^13-14 Thus, a healthy, antioxidant rich diet is especially beneficial for the brain and is likely involved in the association between plant food consumption and higher IQ scores.

The foods children consume early in life provide them with the raw materials to construct their brains and ultimately supply their brain power. A diet rich in vegetables, fruit, beans, nuts and seeds is the only way to ensure children get the array of phytochemicals, antioxidants, fatty acids and other micronutrients to adequately supply their growing brains.

For more information on children's health, read Dr. Fuhrman's book Disease Proof Your Child.

¹Northstone K, Joinson C, Emmett P, Ness A, Paus T. Are dietary patterns in childhood associated with IQ at 8 years of age? A population-based cohort study. J Epidemiol Community Health. 2011 Feb 7. [Epub ahead of print] PubMed PMID: 21300993.

²Porter JN, Collins PF, Muetzel RL, Lim KO, Luciana M. Associations between cortical thickness and verbal fluency in childhood, adolescence, and young adulthood. Neuroimage. 2011 Jan 19. [Epub ahead of print] PubMed PMID: 21255662.

³Mortensen EL, Michaelsen KF, Sanders SA, Reinisch JM. The association between duration of breastfeeding and adult intelligence. JAMA. 2002 May 8;287(18):2365-71.

⁴ Isaacs EB, Fischl BR, Quinn BT, et al.  Impact of breast milk on intelligence quotient, brain size, and white matter development. Pediatr Res. 2010 Apr;67(4):357-62.

⁵Society for Research in Child Development (2009, September 17). Supplementing Babies' Formula With DHA Boosts Cognitive Development, Study Finds. ScienceDaily. Retrieved December 21, 2009, from http://www.sciencedaily.com/releases/2009/09/090915100945.htm

⁶ Ladomenou F, Moschandreas J, Kafatos A, et al. Protective effect of exclusive breastfeeding against infections during infancy: a prospective study. Arch Dis Child. 2010 Dec;95(12):1004-8.

⁷Katzen-Luchenta J. The declaration of nutrition, health, and intelligence for the child-to-be. Nutr Health. 2007;19(1-2):85-102.

⁸University of Texas Health Science Center at Houston (2010, November 1). Breast milk study furthers understanding of critical ingredients. ScienceDaily. Retrieved February 21, 2011, from http://www.sciencedaily.com­ /releases/2010/10/101027145849.htm

⁹Gale CR, Martyn CN, Marriott LD, et al. Dietary patterns in infancy and cognitive and neuropsychological function in childhood.  J Child Psychol Psychiatry. 2009 Jul;50(7):816-23.

¹⁰Schoenthaler SJ, Bier ID, Young K, Nichols D, Jansenns S. The effect of vitamin-mineral supplementation on the intelligence of American schoolchildren: a randomized, double-blind placebo-controlled trial. J Altern Complement Med. 2000 Feb;6(1):19-29. PubMed PMID: 10706232.

¹¹Zhang J, Hebert JR, Muldoon MF. Dietary fat intake is associated with psychosocial and cognitive functioning of school-aged children in the United States. J Nutr. 2005 Aug;135(8):1967-73.

¹²Kidd, Parris M. "Neurodegeneration from Mitochondrial Insufficiency: Nutrients, Stem Cells, Growth Factors, and Prospects for Brain Rebuilding Using Integrative Management." Alternative Medicine Review 10 (2005): 268-293.

¹³Aliev G, Smith MA, Seyidova D, et al. The role of oxidative stress in the pathophysiology of cerebrovascular lesions in Alzheimer’s Disease. Brain Pathol 2002;12:21-35.

¹⁴Barja G. Free radicals and aging. Trends Neurosci 2004;27:595-600.

Carotenoids are a group of 600 antioxidants including alpha-carotene, beta-carotene, lycopene, lutein, zeaxanthin, and astaxanthin.  The richest sources of carotenoids are green, orange, and red vegetables and fruits. Many health-promoting phytochemicals, such as carotenoids, flavonoids, and phenols are pigment molecules that provide both attractive colors and health benefits.  We are drawn to the vibrant colors of fresh produce that signal health benefits, and a new study has found that we can discern with our eyes how healthy the diet of a potential mate is. 

Pigmentation in many species is perceived as a sign of health – birds for example.  Carotenoids (both dietary and self-produced) are responsible for the bright feather colors of male birds, which make them more attractive to potential mates.  There is evidence that in birds, dietary carotenoids do not merely serve this cosmetic purpose – increased carotenoid intake in birds may also improve color vision, sperm quality, and the health of offspring. [1]

The new study investigated people’s perception of skin ‘lightness’ and ‘yellowness’ – yellowness is influenced by both carotenoids and melanin (melanin increases in response to sun exposure). Researchers asked subjects to choose from sets of photos of two different skin colors – one whose yellowness was due to melanin, and one due to carotenoids – which skin color appeared healthier.  Subjects consistently chose carotenoid coloration over melanin coloration. [2]

According to first author of the paper Ian Stephen,  “We found that, given the choice between skin colour caused by suntan and skin colour caused by carotenoids, people preferred the carotenoid skin colour, so if you want a healthier and more attractive skin colour, you are better off eating a healthy diet with plenty of fruit and vegetables than lying in the sun.” [3]

There is a direct relationship between skin appearance and health – if your skin does not have an orange tinge, then you are not on a healthy diet.  You can even quantify your skin carotenoid levels, which reflect dietary carotenoid intake, using a specialized scanner. [4, 5] I use one of these scanners in my medical practice to confirm that phytochemicals have accumulated in the skin of patients, affording them protection against cancer and other chronic diseases.   Plus these phytonutrients in the skin offer protection from sun damage, aging of the skin and skin cancer from sun exposure. [6]

So eating carotenoid-rich food is not only a path to excellent health – it’s also a way to look good!

Visit Dr. Fuhrman's website.

References:

1.         Carotenoids Are Cornerstone of Bird's Vitality. ScienceDaily, 2009.

2.         Stephen, I.D., Coetzee, V., Perrett, D.I., Carotenoid and melanin pigment coloration affect perceived human health. Evolution and Human Behavior, 2010.

3.         Looking good on greens. Eurekalert!, 2011.

4.         Ermakov, I.V. and W. Gellermann, Validation model for Raman based skin carotenoid detection. Arch Biochem Biophys, 2010. 504(1): p. 40-9.

5.         Ermakov, I.V., et al., Resonance Raman detection of carotenoid antioxidants in living human tissue. J Biomed Opt, 2005. 10(6): p. 064028.

6.         Nichols, J.A. and S.K. Katiyar, Skin photoprotection by natural polyphenols: anti-inflammatory, antioxidant and DNA repair mechanisms. Arch Dermatol Res, 2010. 302(2): p. 71-83.

Due to the introduction of HFCS, fructose intake has increased dramatically in the U.S. since the 1970s.  Between 1970 and 2000, HFCS intake increased by 100-fold, and total fructose intake increased by 30%.¹

Fructose makes up half of the sucrose molecule (with glucose), but may also be present in "free" form.  Abosrption of fructose and glucose, and the differences between fructose in natural foods and fructose in HFCS are explained here.

These authors investigated whether cancer cells could use fructose for energy, because they are known to use glucose - cancer cells are known to have a greater number of glucose transporters and metabolize glucose more rapidly than normal cells because their rapid proliferation requires greater amounts of energy.²

Although different transport mechanisms are used to get fructose and glucose into cells, their metabolism is thought to be similar once they enter cells.  However, these scientists found that in human pancreatic tumor cells, metabolism of fructose and glucose occurs via different pathways, both leading to cell proliferation.  Keep in mind that both sugars led to increased cell proliferation at similar rates - that is, this study did not show that fructose is "worse" than glucose, just that they stimulate proliferation by different mechanisms.  Glucose was used by the cancer cells for energy production, whereas fructose was used to generate nucleic acids (DNA and RNA).  This study was the first to show that cancer cells could differentiate between fructose and glucose, and that they could use fructose as efficiently as glucose to fuel cell growth.^3,4

Sucrose intake, fructose intake, and high glycemic load have all been associated with pancreatic cancer in epidemiological studies, and diabetes also increases risk.^5,6

The message of this study and others on the negative effects of fructose is that added sugars, abundant in the Western diet, are detrimental to health and should be minimized, but sadly this is not the message that is getting through to the public. 

With the recent media frenzy around HFCS, the conventional wisdom seems to have become that sugar is superior to HFCS because it is more 'natural' - prompting many companies to switch from HFCS to sugar for sweetening their products.  Meanwhile, the high fructose, low glycemic index sweetener agave nectar, once elevated to health food status, is now being doubted because of the negative press on fructose. 

Comparing sweetener to sweetener is missing the point.  All sweeteners have negative health effects, regardless of their relative quantities of fructose, glucose, and sucrose. 

Some sweeteners spike blood glucose, others raise triglycerides and form advanced glycation end products (AGEs), and all provide excess calories and are devoid of nutrients.  This is not a question of which sweeteners are healthy and which are unhealthy.  None are healthy.  All are merely concentrated sugars - contributing to obesity and all its consequences - and therefore should all be minimized or completely avoided in a health-promoting diet.

Visit Dr. Fuhrman's website.

References:

1. Bray GA, Nielsen SJ, Popkin BM. Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity. Am J Clin Nutr. 2004 Apr;79(4):537-43.

2. Medina RA, Owen GI. Glucose transporters: expression, regulation and cancer. Biol Res. 2002;35(1):9-26.

3. Liu H, Huang D, McArthur DL, et al. Fructose induces transketolase flux to promote pancreatic cancer growth. Cancer Res. 2010 Aug 1;70(15):6368-76.

4. EurekAlert! Pancreatic cancers use fructose, common in the Western diet, to fuel their growth. August 2, 2010

http://www.eurekalert.org/pub_releases/2010-08/uoc--pcu080210.php

American Institute for Cancer Research Blog. Glucose, Fructose, and the Alarming Pancreatic Cancer News.  August 4, 2010. http://www.aicrblog.org/2010/08/04/glucose-fructose-and-the-alarming-pancreatic-cancer-news/

5. Nöthlings U, Murphy SP, Wilkens LR, et al. Dietary glycemic load, added sugars, and carbohydrates as risk factors for pancreatic cancer: the Multiethnic Cohort Study. Am J Clin Nutr. 2007 Nov;86(5):1495-501.

6. Michaud DS, Liu S, Giovannucci E, et al. Dietary sugar, glycemic load, and pancreatic cancer risk in a prospective study. J Natl Cancer Inst. 2002 Sep 4;94(17):1293-300.