A study published in the International Journal of Obesity and Related Metabolic Disorders that included 65 overweight and obese adults suggests that an almond-enriched low calorie diet (which is high in monounsaturated fats) can help overweight individuals shed pounds more effectively than a low calorie diet high in complex carbohydrates. Those on the almond-enriched low calorie diet consumed 39% of their calories in the form of fat, 25% of which was monounsaturated fat. In contrast, those on the low calorie diet high in complex carbohydrates consumed only 18% of their calories as fat, of which 5% was monounsaturated fat, while 53% of their calories were derived from carbohydrate.
Dr. Asa Andrew's blog
Papayas offer not only the luscious taste and sunlit color of the tropics, but are rich sources of antioxidant nutrients such as carotenes, vitamin C and flavonoids; the B vitamins, folate and pantothenic acid; and the minerals, potassium, copper, and magnesium; and fiber. Together, these nutrients promote the health of the cardiovascular system and also provide protection against colon cancer. In addition, papaya contains the digestive enzyme, papain, which is used like bromelain.
Figs are a good source of minerals that helps to control blood pressure. Since many people not only do not eat enough fruits and vegetables, but also do consume high amounts of sodium as salt is frequently added to processed foods, they may be deficient in potassium. Low intake of potassium-rich foods, especially when coupled with a high intake of sodium, can lead to hypertension. In the Dietary Approaches to Stop Hypertension (DASH) study, one group ate servings of fruits and vegetables in place of snacks and sweets, and also ate low-fat dairy food. This diet delivered more potassium, magnesium and calcium.
The high fiber content (over 15% of our RDA) of Brussels sprouts lowers our cholesterol by binding with bile acids that the liver produces from cholesterol for digesting fat. Because many of these bile acids are coupled with fiber, the liver is charged with producing more bile acid to digest fat, and therefore requires more cholesterol to do so, ultimately lowering the cholesterol amount within our bodies.
An apple won’t replace your toothbrush, but biting and chewing an apple stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria. A new study performed on mice shows that drinking apple juice could keep Alzheimer’s away and fight the effects of aging on the brain. Mice in the study that were fed an apple-enhanced diet showed higher levels of the neurotransmitter acetylcholine and did better in maze tests than those on a regular diet.
Research has shown antioxidant compounds in mango fruit have been found to protect against colon, breast, leukemia and prostate cancers. These compounds include quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat, as well as the abundant enzymes. The high levels of fiber, pectin and vitamin C help to lower serum cholesterol levels, specifically Low-Density Lipoprotein (the bad stuff). Can be used both internally and externally for the skin. Mangos clear clogged pores and eliminate pimples. One cup of sliced mangoes supplies 25 percent of the needed daily value of vitamin A, which promotes good eyesight and prevents night blindness and dry eyes.
Hot and spicy, cayenne pepper adds zest to flavorful dishes around the world and health to those brave enough to risk its fiery heat. The hotness produced by cayenne is caused by its high concentration of a substance called capsaicin. Technically referred to as 8-methyul-N-vanillyl-6-nonenamide, capsaicin has been widely studied for its pain-reducing effects, its cardiovascular benefits, and its ability to help prevent ulcers. Capsaicin also effectively opens and drains congested nasal passages.
Few fruits have garnered as much attention in the health research literature as grapes. Part of the reason may be their widespread presence in diets worldwide. With the exception of Antarctica, grapes are cultivated on all of the earth's continents, and researchers from many different countries have been especially interested in this food. But an even greater part of the reason involves the amazing nutrient composition of grapes themselves. Every year, it seems like the list of health-supportive grape nutrients grow longer, and it can be challenging just to keep up with the many phytonutrients provided by this popular food.