Arugula nutrition facts

Arugula nutrition facts

Arugula, also known as salad or garden rocket, is a nutritious leafy green vegetable of Mediterranean origin. It belongs to the brassicaceae family like mustard greens, cauliflower, kale…etc and has scientific name Eruca sativa.

Salad rocket is a low growing annual herb features dandelion like succulent, elongated, lobular leaves with green veins. Young plant features plain light green color leaves, which appear identical to that of spinach. Young, tender leaves feature sweet, nutty, flavor with less peppery taste than strong spicy flavored mature greens.

Arugula is a quick growing, cool season crop. It prefers well-drained, fertile soil and full sun to flourish. In general, arugula grows to about 2-3 feet in height with creamy white color edible flowers. Its leaves are ready to harvest within 40 days of sowing the seed.

Health benefits of Arugula

• As in other greens, arugula is one of very low calorie vegetable. 100 g of fresh leaves provides just 25 calories. Nonetheless, it has many vital phytochemicals, anti-oxidants, vitamins, and minerals that can immensely benefit health.
• Rocket salad is rich source of certain phytochemicals such as indoles, thiocyanates, sulforaphane andiso­thiocyanates. Together they have been found to counter carcinogenic effects of estrogen and thus help benefit against prostate, breast, cervical, colon, ovarian cancers by virtue of their cancer cell growth inhibition, cytotoxic effects on cancer cells.
• In addition, di-indolyl-methane (DIM), a lipid soluble metabolite of indole has immune modulator, anti-bacterial and anti-viral properties ( by potentiating Interferon-Gamma receptors and production). DIM has currently been found application in the treatment of recurring respiratory papillomatosis caused by the Human Papilloma Virus (HPV) and is in Phase III clinical trials for cervical dysplasia.
• Rocket is very good source of folates. 100 g of fresh greens contain 97 mcg or 24% of folic acid. When given around conception period it helps prevent neural tube defects in the newborns.
• Like kale, salad rocket is an excellent source of vitamin A. 100 g fresh leaves contain 1424 mcg of beta carotene and 2373 IU of vitamin A. Beta carotenes converts into vitamin A in the body. Studies found that vitamin A and flavonoid compounds in in green leafy vegetables help protect from skin, lung and oral cavity cancers.
• This vegetable also rich in B-complex group of vitamins such as thiamin, riboflavin, niacin, vitamin B-6 (pyridoxine), and pantothenic acid those are essential for optimum cellular enzymatic and metabolic functions.
• Fresh rocket leaves contain good levels of vitamin C. Vitamin C is a powerful, natural anti-oxidant. Foods rich in vitamin C helps body protect from scurvy disease; develop resistance against infectious agents (boosts immunity) and scavenge harmful, pro-inflammatory free radicals from the body.
• Salad rocket is one of the excellent vegetable sources for vitamin-K; 100 g provides about 90% of recommended intake. Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet helps limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer's disease.
• Arugula is good in minerals especially copper and iron. In addition, it has small amounts of some other essential minerals and electrolytes such as calcium, iron, potassium, manganese, and phosphorus.

See the table below for in depth analysis of nutrients:

Arugula (Eruca sativa), raw,
Nutrition value per 100 g.
ORAC value 1904
(Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	25 Kcal	1%
Carbohydrates	3.65 g	3%
Protein	2.58 g	5%
Total Fat	0.66 g	3%
Cholesterol	0 mg	0%
Dietary Fiber	1.6 g	4%
Vitamins
Folates	97 mcg	24%
Niacin	0.305 mg	2%
Pantothenic acid	0.437 mg	8%
Pyridoxine	0.073 mg	6%
Riboflavin	0.086 mg	7%
Thiamin	0.044 mg	4%
Vitamin C	15 mg	25%
Vitamin A	2373 IU	79%
Vitamin E	0.43 mg	3%
Vitamin K	108.6 mcg	90%
Electrolytes
Sodium	27 mg	2%
Potassium	369 mg	7.5%
Minerals
Calcium	160 mg	16%
Copper	0.076 mg	8%
Iron	1.46 mg	18%
Magnesium	47 mg	12%
Manganese	0.321 mg	14%
Phosphorus	52 mg	7.5%
Selenium	0.3 mcg	<1%
Zinc	0.47 mg	5%
Phyto-nutrients
Carotene-ß	1424 mcg
Carotene-α	0 mcg
Lutein-zeaxanthin	3555 mcg

Selection and storage

Fresh arugula is available in the markets all around the year. While buying, look for crispy green color young leaves. Avoid flowered harvest, as its leaves are tough and bitter in taste. Discard any bruised, slump leaves and stems before storage.

Store the herb as you do for other greens like spinach,purslane, kale…etc. Place it in the vegetable compartment of the refrigerator set at high relative humidity.

Preparation and serving methods

Field grown arugula may is often sold in the local markets with root attached. Cut open the bushel and trim the lower stems. Discard yellow, wilted, bruised leaves. Place the leaves in a large bowl of cold water and swish thoroughly as you do it in cases of other greens like spinach in order to remove sand, soil, dirt…etc. Then drain the water, gently pat dry using moisture absorbent cloth before use in cooking.

Here are some serving tips:


Young tender rocket leaves are favored in salads, sandwiches, and burgers.

• Fresh greens are used in soups, stews, juices, and cooked as vegetable.
• Prepare Italian style arugula pasta with added goat cheese. 
• Enjoy garlic toasts dipped in leek-arugula vichyssoise.

Safety profile

Salad rocket is relatively low in oxalate content than that in spinach, purslane, mustard greens, celery etc. The greens can be safely used during pregnancy and lactation. 

Source: http://www.nutrition-and-you.com/arugula.html

Artichoke nutrition facts

Artichoke nutrition facts

Artichoke is one of popular winter season edible flower bud of the Mediterranean region known since ancient times for its medicinal and health benefiting qualities. Botanically it belongs to the thistle family ofAsteraceae, of the genus; Cynara. Scientific name: Cyanara scolymus.

Globe artichoke grows up to 1.5-2 m tall, with arching, deeply lobed, silvery-green leaves about 0.5 m long. Beautiful light pink flowers develop in a large head from the edible buds. The bud is composed of compactly arranged triangular scales in a whorl fashion around a central central "choke".

Artichoke globe measures about 6-10 cm in diameter and weigh about 150 g. Fuzzy, immature florets in the centre of the bud constitute "choke". These are inedible in older, larger flowers. Edible portion of the buds consists primarily of the fleshy lower portions of the involucres bracts (triangular scales) and the base, known as the "heart".

Cardoons (Cynara cardunculus) are blanched leafy vegetables closely related artichokes. Unlike in artichokes where the flower buds are edible, the leafy stalks are eaten in cardoons.

Several cultivars of artichoke are grown and categorized based upon size, color, and spine. 

• Green color, big size,

• Green color, medium size,

• purple color, big size,

• Purple color, medium size,

• Spine variety.

Health benefits of Artichoke

• Artichoke is low in calories and fat, but is a rich source of dietary fiber; provides 5.4 g per 100 g, about 14% of RDA. Dietary fiber helps control constipation conditions, decrease bad or "LDL" cholesterol levels by binding to it in the intestines and helps prevent colon cancer risks by preventing toxic compounds in the food from absorption.
• Scientific studies have shown that bitter principles, cynarin and sesquiterpene- lactones in artichoke extraction have overall cholesterol reduction action in the body by inhibiting its synthesis and increasing its excretion in the bile.
• Fresh artichoke is an excellent source of vitamin folic acid; provides about 68 mcg per 100 g (17% of recommended daily allowance). Folic acid acts as a co-factor for enzymes involved in the synthesis of DNA. Scientific studies have proven that adequate levels of folates in the diet during pre-conception period and during early pregnancy help prevent from neural tube defects in the newborn baby.
• It is also rich in B-complex group of vitamins such as niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid that are essential for optimum cellular metabolic functions.
• Fresh globes also contains good amounts of anti-oxidant vitamin, vitamin-C. Provides about 20% of recommended levels per 100 g. Regular consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.
• It is one of the vegetable sources for vitamin K; provides about 12% of DRI. Vitamin K has potential role bone health by promoting osteotrophic (bone formation) activity. Adequate vitamin-K levels in the diet helps limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer's disease.
• It is also good source of anti-oxidants such as silymarin, caffeic acid and ferulic acid, which help body protect from harmful free-radical agents.
• It is also rich source of minerals like copper, calcium, potassium, iron, manganese and phosphorus.Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells. Ironis required for red blood cell formation.
• In addition, it also contains adequate levels of anti-oxidant flavonoid compounds like carotene-beta, lutein and zea-xanthin levels.

See the table below for in depth analysis of nutrients:

Artichoke (Cynara scolymus), raw,
Nutrition value per 100 g.
ORAC value 7904
(Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	47 Kcal	2%
Carbohydrates	10.51 g	8%
Protein	3.27 g	6%
Total Fat	0.15 g	0.5%
Cholesterol	0 mg	0%
Dietary Fiber	5.4 g	14%
Vitamins
Folates	68 µg	17%
Niacin	1.046 mg	6.5%
Pantothenic acid	0.338 mg	7%
Pyridoxine	0.116 mg	9%
Riboflavin	0.066 mg	5%
Thiamin	0.072 mg	6%
Vitamin C	11.7 mg	20%
Vitamin A	13 IU	0.5%
Vitamin E	0.19 mg	1%
Vitamin K	14.8 µg	12%
Electrolytes
Sodium	94 mg	6%
Potassium	370 mg	8%
Minerals
Calcium	44 mg	4%
Copper	0.231 mg	27%
Iron	1.28 mg	16%
Magnesium	60 mg	15%
Manganese	0.256 mg	11%
Phosphorus	90 mg	13%
Selenium	0.2 µg	<0.5%
Zinc	0.49 mg	4.5%
Phyto-nutrients
Carotene-ß	8 µg
Crypto-xanthin	0 µg
Lutein-zeaxanthin	464 µg

Selection and storage

Harvesting is usually done when the buds are still immature and picked just before the petals begin to open. Fresh globes are readily available in the market around the season, although they are at their best during the springs. 

In the store, choose fresh artichokes that feel heavy for their size and without any cuts or bruise. Its leaves should lay tight together, should feature dark green in color and squeak slightly when squeezed. Avoid very large, tough globes as they are unappetizing.

The globes best used while they are fresh. However, they can keep well if stored inside the refrigerator in a sealed plastic bag for up to a week.

Preparation and serving methods

Artichokes are popular winter season vegetables in whole of Europe. Small or baby artichokes can be eaten completely without removing the inside spiny choke. 

To prepare bigger globes, rinse them in cold running water. Trim away the stem leaving about 1 inch from the base. Remove the lower layers of scales as they do not contain any flesh. Then, using a pair of scissors, trim the thorny ends of the scales. Trim the tip of the globe top using a paring knife up to an inch. Spread out the globe and then scrape off the central choke. Rub the lemon slice over cut portion to prevent it turning brown. Then, the globe is boiled in water upside down with some added salt and lemon juice until it gets soft.

To eat artichokes, take off individual leaf at a time, dip in your favorite sauce, and scrape off the fleshy base with your teeth. Center of leaf near its attachment to the heart holds more part that is edible. Be sure to provide plate to pile discarded leaves and finger bowl to wash for the guests.

Here are some serving tips:Artichokes can be enjoyed as they are. They can also be mixed with vegetables, beans, meat or stuffed with seafood.

• The globes, in general, are cooked by deep-frying, sautéed in oil or barbeque. The heart of the artichoke is the main part that is eaten.

• Its stems, which are often thrown away, can also be eaten. The stem, tastes like that of hearts.

• In Vietnam, artichoke tea is a popular drink.

Safety profile

This veggie is very well tolerated in general population. However, its leaves are thought to exacerbate gall stone disease.


Source: http://www.nutrition-and-you.com/artichoke.html

Top 10 cellulite-busting foods

Ginger

One cause of cellulite is poor circulation, so eating foods such as ginger that boost blood flow can help to improve its appearance. As well as being good for circulation, ginger is also good fordetoxification and strengthening the lymphatic system, which can help with the circulation of lymph fluid and toxins that can accumulate in fat pockets under the skin, contributing to the bumpy appearance of cellulite.

Asparagus

Asparagus is another food with circulation-boosting properties. On top of this, asparagus is a great stress relieverdue to its abundance of folic acid, which can help to stabilise a stressful mood. As prolonged levels of stress can increase fat storage on the body, adding foods such as asparagus to your diet can help to reduce the appearance of cellulite.

Avocados

While anyone fat, thin, young or old can suffer from cellulite, ageing does tend to increase the visibility of cellulite due to the loss of elasticity and thinning of skin. Therefore, try eating foods rich in Essential Fatty Acids (EFAs) which can help to strengthen skin and keep it supple and elastic. Avocados are a particularly rich source of EFAs, as well as being high in many essential nutrients.

Oily fish

Another top food for keeping the skin in good condition is oily fish, which is high in skin-strengthening omega-3 fatty acids. As an added bonus, the fatty acids present in oily fish are also good for reducing inflammation and boosting the cardiovascular and lymphatic systems, making them a good choice for keeping cellulite at bay.

Dark, leafy greens

Dark green leafy vegetables such as spinach and kale are rich in an antioxidant called lutein, which research has shown is good for helping the skin to retain its moisture and elasticity and increase its lipid levels - all good news for those suffering from cellulite. On top of this, leafy greens are nutrient-rich and are good for the circulation and detoxification.

Cranberry juice

A sluggish lymphatic system is one of the primary causes of cellulite, so those wishing to reduce its appearance should try boosting their intake of cranberry juice, which is noted for its abilities tocleanse the lymph system. This powerful juice helps to emulsify stubborn fat deposits in the lymphatic system so that they are more easily flushed out the system.

Bananas

Bananas are a rich source of potassium, which is helpful for reducing cellulite in many ways. Firstly, potassium helps to reduce water retention which can be a leading cause of cellulite. Furthermore, potassium can help to support the lymphatic system and ensure it works efficiently at circulating fluid and cleansing the body of impurities.

Whole grains

Whole grains are packed with fibre, which is an essential for keeping your body running smoothly. Fibre helps speed up the process of detoxification and clear out waste products that can build up in your system, often leading to cellulite. Eating whole grains also helps to keep the heart healthy and boost circulation to cellulite-prone areas.

Papaya

Eating plenty of fresh fruit and vegetables is one of the best ways to detox the body and reduce the appearance of cellulite, and papaya is a particularly good choice of fruit. Papaya is not only rich in potassium - one of the most important nutrients when it comes to battling cellulite - but it is also high in antioxidant beta-carotene, which can help prevent damage to body tissue.

Berries

To help keep skin firm and taut and disguise the appearance of cellulite, try adding somevitamin C to your diet to help boost your skin's collagen levels. Berries are a particularly good source of vitamin C, as well as being extremely high in the antioxidants necessary for fighting toxic waste, which can slow down the lymphatic system and accumulate in cellulite-prone areas. Read more on realbuzz.com...

Source: http://ph.she.yahoo.com/10-cellulite-busting-foods-081008841.html

Top 7 most overrated health foods

Top 7 most overrated health foods

Overrated health food 1: Acai berry juice

Health magazines rave over it and celebrities apparently swear by it, so should you be drinking acai berry juice too? Well, research suggests that this self-proclaimed “superberry” may not quite live up to its hype. Although the berry itself is nutritious, it is difficult to get hold of in its fresh form. Furthermore, studies suggest that the juice only has average health benefits when compared to that of other fruits. In fact, acai berry juice was found to be lower in antioxidants than pomegranates, blueberries and red wine – which are also much cheaper alternatives.

Overrated health food 2: Goji berries

All berries are rich in powerful antioxidants that are thought to help prevent cancer, slow down ageing and ward off other nasty illnesses. However, little research has been done to prove that the much publicized – and expensive – goji berry is better than any other berry for maintaining good health. In fact, the humble, relatively inexpensive blackcurrant could actually be your best choice. According to research carried out at the Scottish Crop Research Institute, which examined the nutrients and antioxidants in various types of fruit, blackcurrants may be the healthiest fruit of all.

Overrated health food 3: Yoghurt

Many people think of yoghurt as the ultimate health food. However, while it is a good natural source of calcium and other nutrients, many flavored yoghurts (including those that “contain real fruit”) are high in added sugars, making them not much healthier than any other sugary treat. Furthermore, while yoghurt can be rich in probiotics, many people have trouble digesting dairy, which can cancel out these benefits. For a healthy choice, opt for low fat, unsweetened yoghurt (try goat’s milk yoghurt if you have trouble digesting cow’s milk) and add your own fruit for sweetness.

Overrated health food 4: Smoothies

Smoothies have become a buzzword in health and fitness in recent years, with many people opting to start their day or kill between-meal cravings with a fruit smoothie. However, while they can be a good substitute for other sweet snacks when prepared correctly, the health benefits of smoothies in general may have been blown out of proportion, as many smoothies purchased in stores and at smoothie bars are packed with syrups and refined sugars.  Furthermore, even natural sugars in smoothies can add hundreds of extra calories onto your daily intake.

Overrated health food 5: Whole wheat bread and pasta

With nutritional advice frequently advising us to up our intake of whole grains, many of us plan our diets around whole grain carbohydrates such as whole wheat pasta, bread and cereals. However, the health benefits of these processed carbs are highly overrated. There is a vast difference between unprocessed whole grains and refined wheat flour products, which are generally lacking in vitamins and minerals. The closer a grain is to its natural state the better it is for you, so swap pasta and bread for unprocessed whole grains such as whole oats, barley, millet and wheat berries.

Overrated health food 6: Granola

Just as with whole wheat products, granola does offer some health benefits, being quite rich in fiber and nutrients derived from the rolled oats, nuts and seeds it contains. However, these nutrients and health benefits are just as easily obtained from a bowl of porridge or muesli sprinkled with seeds and nuts. By making this swap from granola, you will not only be cutting costs but also cutting out the high quantities of sugar and oil generally used in commercially available versions of this calorie-laden snack.

Overrated health food 7: Vitamin-fortified drinks

With vitamin-fortified drinks you can boost your hydration levels, add to your nutrient intake and enjoy a refreshing soft drink all at the same time – perfect, right? Well, unfortunately not quite. Along with the vitamins and minerals contained in these drinks, you will, in most cases, also be guzzling down heaps of added sugar – often the equivalent of that contained in fizzy drinks. Furthermore, the synthetic vitamins they contain do not compare with those consumed in their natural form. Do your health a favour by swapping vitamin drinks for water and fresh fruit instead.

Read more on realbuzz.com...

Source: http://ph.she.yahoo.com/7-overrated-health-foods-090000858.html

15 Foods that Build Strong Bones

Foods that are calcium powerhouses can boost your bone health in four ways. First, the calcium in them helps prevent the thinning that is virtually inevitable for your postmenopausal skeleton. Second, several of the foods up your intake of vitamin D, which is also important for bone health. Third, when you eat calcium-rich foods, you enhance the effect of any osteoporosis drugs you may be taking. And finally, foods with calcium content heighten the benefit of weight-bearing exercise. Supplements can't entirely make up for a lack of calcium and vitamin D in your diet, so promise yourself to add these 15 good-and-good-for-you choices to your meal plan starting today!

1. Get Milk!

That now-classic milk mustache ad is spot on. Just one glass of milk a day has 30% of the calcium needs for the under-50 set. Add a few more ounces if you're over 50. The jury is still out about whether skim and fat-free versions are the best choices so go ahead and have whole milk if it tastes better to you. You'll be more likely to down the recommended amount and you'll only be spending about 150 to 175 calories depending on how many ounces you drink. Look for brands with vitamin D added for even more bone-boosting benefits.

2. The Yogurt Advantage

Surprise! This delicious dairy product that dates back at least to 2000 B.C. actually has more calcium than milk. An 8-ounce serving gives you over 40% of your daily requirement of the bone-building nutrient. Bonus: You'll also be consuming health-promoting probiotics. A warning, however: Greek yogurt is not fortified with vitamin D. Of course that may not be a problem if you're eating other sources of vitamin D and getting some sunshine for a few hours a day several times a week. Why not top your yogurt with fruit to add even more good nutrition to your treat?

3. Say Cheese

From savory bleu to sharp cheddar to creamy brie and camembert, cheese is a satisfying nosh on it's own or a palate-pleasing addition to any dish. Portion control is key, however, because calorie and fat counts are typically quite high. Fortunately, a mere 1.5 ounces of cheddar gives you more than 30% of your daily calcium needs, and other cheeses have similar values. Most cheeses also have small amounts of vitamin D.

4. Scream for Ice Cream

The grandchildren aren't the only ones who will benefit from the calcium in America's favorite frozen dessert! Why not join the kids every now and then for a cone in your favorite flavor? Or just have a scoop in a dish to avoid the carbs and calories in the cone. Also, consider opting for light versions that are lower in calories and fat.

5. The Egg and You

Eggs got a bad rap for a while, but they've been largely exonerated as long as you eat them in moderation. Along with plenty of protein in a whole egg, the yolks give you about 6% of the vitamin D you need each day. Going for the white-only alternative will cut fat and calories but it won't help protect your bones.

6. Fortified Options, Part 1: Soy Milk

If you're lactose intolerant or simply don't want to eat dairy products, a good alternative is calcium-enriched soy milk. Half a cup has more calcium than regular milk. Not only that, but recent research shows that plant-based chemicals called isoflavones in the soy may increase bone density.

7. Fortified Options, Part 2: Cereal

Another fortified product that can help you get enough calcium is cereal. Several brands are available including Kashi U Black Currants and Walnuts, Total Whole Grain, and Wheaties. Add milk and you've got a bowlful of calcium plus some vitamin D. This choice is an obvious one for breakfast but we know single Boomers who like to have cereal as a simple, no-cook supper as well!

8. Fortified Options, Part 3: Orange Juice

Try Tropicana's Calcium + Vitamin D, a brand of OJ that gives you both of the bone-building nutrients right along with your vitamin C. Also, studies have shown that the ascorbic acid in OJ may help with calcium absorption. Fresh-squeezed, of course, isn't fortified so you're better off skipping the juicer and buying a carton instead.

9. Nothing Nutty About This Choice

Peanuts and almonds are packed with potassium, which inhibits the loss of calcium in urine. Walnuts are rich in alpha linolenic acid, an omega-3 fatty acid that slows down bone loss and helps bone formation to continue. Nuts are also good sources of protein and other nutrients that contribute to keeping bones strong.

10. The Seeds of Good Bone Health

All seeds are good sources of magnesium, a key nutrient in bone health. Pumpkin seeds are the top contender but flax seeds, sesame seeds, and sunflower seeds are all good options and they give you lots of vitamins in the bargain. Sprinkle seeds on salads, roast them for snacks, or add them to recipes for a flavorful way to help keep your bones in good condition.

11. A Fish Story, Part 1: Salmon

A 3-ounce serving of salmon has over 100% of your daily vitamin D needs. If you choose canned salmon with edible bones, you'll also be getting plenty of calcium. Either way, heart-healthy omega-3 fatty acids are in the mix, so this is a win-win option.

12. A Fish Story, Part 2: Sardines

These canned wonders have significantly high levels of both calcium and vitamin D. Add them to pastas and salads for their unique, savory taste and for their nutritional value.

13. A Fish Story, Part 3: Tuna

Three ounces of canned tuna give you about 39% of your daily dose of vitamin D. As popular as it is affordable, tuna is also an excellent source of other bone-friendly nutrients such as potassium, magnesium, and omega-3 fatty acids.

14. Calcium Rich Veggies, Part 1: Broccoli

Veggies can't give you all the calcium you need, but broccoli does a great job of adding to your cache of both calcium and vitamin D along with vitamin C, fiber, and cancer-fighting nutrients. Raw or steamed, broccoli does your bones good and keeps you healthy in other ways as well.

15. Calcium-Rich Veggies, Part 2: Leafy Greens

Dark, leafy greens are arguably the best non-dairy sources of calcium. Try kale, arugula, watercress, and collard greens either cooked or in your salads. However, while spinach gives you iron and other nutrients, it contains oxalic acid. This makes its calcium content unavailable for absorption by the human body.

Source: http://ph.she.yahoo.com/photos/15-foods-build-strong-bones-slideshow-174600556/milk-photo-2249616-174600282.html

Chemicals Facts About Green Vegetables Proven To Protect Against Breast Cancer

Chemicals Facts About Green Vegetables Proven To Protect Against Breast Cancer

(NaturalNews) Eating more cruciferous vegetables has been shown once again to play an important role in the mitigation of cancer, this time in helping women with breast cancer to live longer. A Chinese study recently presented at the 103rd annual meeting of theAmerican Association for Cancer Research (AACR) revealed that the more cruciferous vegetables women with breast cancer eat, the more likely they are not only to survive their condition, but also to add more years onto their lives.

Based on data collected for the Shanghai Breast Cancer Survival Study, a comprehensive, large-scale study of breast cancer survivors in China, it appears as though consumption patterns of cruciferous vegetables, or vegetables from the cabbage family, are directly proportional to survival rates. The breast cancer-specific mortality rate among women who consumed the most cruciferous vegetables, for instance, was as much as 62 percent less than among those who consumed the least or no cruciferous vegetables.

At the same time, the overall mortality rate among women who consumed cruciferous vegetables on a regular basis was found to be anywhere from 27 to 62 percent less than among women who consumed little or no cruciferous vegetables. And risk of breast cancer recurrence among cruciferous-eating women was as much as 35 percent lower than among non-eating women.

"Commonly consumed cruciferous vegetables in China include turnips, Chinese cabbage (bok choy) and greens, while broccoli and brussels sprouts are the more commonly consumed cruciferous vegetables in the United States and other Western countries," said Dr. Sara Nechuta, a postdoctoral research fellow at Vanderbilt University and author of the study.

"Second, the amount of intake among Chinese women is much higher than that of U.S. women. The level of bioactive compounds such as isothiocyanates and indoles, proposed to play a role in the anti-cancer effects of cruciferous vegetables, depend on both the amount and type of cruciferous vegetables consumed."

Cruciferous vegetables contain a variety of anti-cancer nutrients that have been shown in previous studies to both fight cancer cells and prevent them from forming. Sulforaphane, an organosulfur compound found in broccoli, cauliflower, and cabbage, for instance, is a powerful anti-cancer nutrient that also performs a number of beneficial functions in the body (http://www.naturalnews.com).

Isothiocyanates are another anti-cancer nutrient in cruciferous vegetables that activate cancer-fighting genes. Both systemically and genetically, cruciferous vegetables help fight and prevent cancer, and are a great way by which to protect yourself against this pandemic condition.

Sources for this article include:

http://www.independent.ie

http://www.medscape.com/viewarticle/761792
(If this link does not work directly, try searching for "Cruciferous Veggies Boost Survival in Breast Cancer Patients")

http://www.naturalnews.com/025441_vegetables_cancer_cruciferous.html

Menthol smokers have more strokes: study

REUTERS - Among smokers, people who prefer mentholated cigarettes tend to have more strokes than non-menthol smokers - and this seems to be especially true for women and non-African Americans, according to a North American study.

The author of the study said that while no cigarettes are good for the health, the findings - published in the Archives of Internal Medicine - suggest people should especially stay away from mentholated varieties.

"They're all bad, but having said that, from a harm-reduction perspective this study does lend to the view of avoiding - at a minimum - mentholated types," said Nicholas Vozoris, a clinical associate at St. Michael's Hospital in Toronto.

For the study, Vozoris used information taken from U.S. health andlifestyle surveys that included 5,028 adult smokers. The surveys were conducted from 2001 through 2008.

Overall, about 26 percent of those participants said they usually smoked mentholated cigarettes, and the rest smoked non-mentholated ones.

Some experts say menthol makes it easier to start smoking and harder to quit because its taste masks the harshness of tobacco.

Of menthol smokers, 3.4 percent said on the surveys they'd had a stroke. That compared to 2.7 percent of the non-menthol smokers.

After taking into account smokers' age, race, gender and number of cigarettes smoked, Vozoris found mentholated cigarette smokers had more than double the risk of stroke compared to those who opted for non-mentholated cigarettes.

The difference was especially clear in women and people who reported a race other than African American on their surveys. Among those study participants,strokes were over three times more common in menthol smokers.

Vozoris told Reuters Health that the study couldn't prove that the mentholated cigarettes themselves caused the extra stroke risk, rather than some unmeasured difference between menthol and non-menthol smokers.

He added that women and non-African Americans seemed to be driving the link between mentholated cigarettes and strokes, but he wasn't sure why and the study didn't answer that either.

Choosing mentholated cigarettes wasn't tied to an increased risk of high blood pressure, congestive heart failure, chronic lung disease or heart attack compared to standard cigarettes.

Gordon Tomaselli, president of the American Heart Association and chief of cardiology at Johns Hopkins University School of Medicine, said it was interesting that the study showed an association between smoking mentholated cigarettes and strokes but not high blood pressure.

Vozoris said it's possible the menthol in cigarettes has an effect on the blood vessels that supply the brain in particular.

According to the U.S. Centers for Disease Control and Prevention, smoking any type of cigarettes increases a person's risk of heart disease two- to four-fold compared to non-smokers.

Tomaselli, who wasn't part of the study, added: "(This) reminds us that the effects of cigarette smoke is pretty broad-based and (it affects) a number of organ systems." SOURCE: http://bit.ly/I6DHPs

(Reporting from New York by Andrew Seaman at Reuters Health; Editing by Elaine Lies)

Source: http://ph.news.yahoo.com/menthol-smokers-more-strokes-study-000527903.html