Nutrition in Everyday Foods
New research in the health requirements of adults has identified carotenoids, flavenoids, phytonutrients, and other nutritional supplements as important in maintaining good health and in easing the aging process.
Carotenoids are antioxidants that protect against cancer, artherosclerosis, cataracts and macular degeneration. They also strengthen the immune system. The three main carotenoids are alpha-carotene, beta-carotene and beta-cryptoxanthin. All three convert to vitamin A in the body and should be eaten or taken with fat to help the body absorb them. Carotenoids in food are actually enhanced by cooking since they are found within the walls of plant cells. Alpha-carotene is found in fruits and vegetables and reduces the risk of lung cancer and other diseases. Beta-carotene, if taken as supplements or eaten in large amounts, can reduce the risk of cancers of the skin, cervix, uterus, mouth, stomach, lungs and bladder. It also protects against infection by strengthening the immune system. Diet alone doesn't supply enough so adults should aim for 6 milligrams daily in supplements. Beta-cryptoxanthin is relatively unknown but studies have shown that large doses decrease the risk of cervical cancer.
There are other supplements related to carotenoids that are important for overall health. Lutein, found in corn and leafy green vegetables, lowers the risk of macular degeneration and cataracts. Lutein is actually found in the eye in the same form as in food. Lycopene, found in tomatoes and tomato products, helps reduce the risk of cancer of the cervix, breast, mouth, pancreas, colon and esophagus and heart disease. Experts recommend 5 to 7 servings of tomatoes each week. Lycopene is also found in grapefruit, red peppers and watermelon. These foods should be eaten with fat to improve absorption and are more effective cooked than raw. The research for these nutrients is based on food rather than on supplements. Supplements should contain tomato extract to get the full benefits of lycopene. The ellagic acid in raspberries, grapes, nuts, strawberries, pomegranates and cranberries inhibits the growth of tumors and triggers death in cancer cells. Including these nutrients as foods or supplements is important.
Flavenoids are cancer and heart disease fighters found in over 800 plants. Red wine, grapes and grape juice, blueberries and red fruits contain flavenoids that have been shown to inhibit cholesterol and trigger enzymes that fight cancer. The flavenoid quercitin is in onions, kale, broccoli, red fruits and cereal. It prevents damage from bad cholesterol.
Phytonutrients come from plants. The indoles in cabbage, broccoli, and brussels sprouts delay tumors, prevent malignancy and stimulate enzymes. Isoflavones are in soy and act like estrogen to block breast cancer, lower cholesterol, slow bone loss, improve blood flow and ease menopause. The FDA has stated that soy protein can lower cholesterol and has recommended 25 grams daily. Adults should not need supplements if they are getting soy protein in their diet. Lignans are found in flax seed, barley, buckwheat, millet, oats, legumes, broccoli, carrots, cauliflower and spinach. Along with a high fiber diet, they have been shown to lower the risk of breast cancer. Limonene in citrus fruits, mint and some seeds fends off cancers with enzymes. Resveratrol has become well known recently. It has anticancer benefits, lowers the risk of heart disease and can be found in purple grapes, grape juice and red wine. The salicylates in prunes and raisins offer anti-clotting factors that resemble those of an aspirin regime.
Other important nutrients for adult health can be found in food or supplements. Alpha-lipoic acid treats nerve damage from diabetes. It is not found in food. Choline from eggs and beef may help memory loss. Coenzyme Q10 minimizes injuries to the heart caused by inflammation or low oxygen. The recommended dosage is 100 to 120 milligrams taken with vitamin E and selenium. Glucosamine sulfate taken with chondroitin sulfate, may restore cartilage and help with arthritis stiffness. MSM is a sulfur compound found in the body and in green vegetables. Two grams daily or lotion, cream or gel used over time may be effective in reducing pain and inflammation of muscles.
Finally, everyone needs prebiotics in fruits, vegetables and grains for intestinal health. Prebiotics can also be taken in powder form, 1 teaspoon daily. Probiotics found in yogurt are helpful in warding off infection, improving digestion and preventing food allergies.
Adults can certainly benefit from eating a variety of foods that contain these nutrients and in adding appropriate supplements to their diets to prevent or delay many diseases and ailments.
Carotenoids are antioxidants that protect against cancer, artherosclerosis, cataracts and macular degeneration. They also strengthen the immune system. The three main carotenoids are alpha-carotene, beta-carotene and beta-cryptoxanthin. All three convert to vitamin A in the body and should be eaten or taken with fat to help the body absorb them. Carotenoids in food are actually enhanced by cooking since they are found within the walls of plant cells. Alpha-carotene is found in fruits and vegetables and reduces the risk of lung cancer and other diseases. Beta-carotene, if taken as supplements or eaten in large amounts, can reduce the risk of cancers of the skin, cervix, uterus, mouth, stomach, lungs and bladder. It also protects against infection by strengthening the immune system. Diet alone doesn't supply enough so adults should aim for 6 milligrams daily in supplements. Beta-cryptoxanthin is relatively unknown but studies have shown that large doses decrease the risk of cervical cancer.
There are other supplements related to carotenoids that are important for overall health. Lutein, found in corn and leafy green vegetables, lowers the risk of macular degeneration and cataracts. Lutein is actually found in the eye in the same form as in food. Lycopene, found in tomatoes and tomato products, helps reduce the risk of cancer of the cervix, breast, mouth, pancreas, colon and esophagus and heart disease. Experts recommend 5 to 7 servings of tomatoes each week. Lycopene is also found in grapefruit, red peppers and watermelon. These foods should be eaten with fat to improve absorption and are more effective cooked than raw. The research for these nutrients is based on food rather than on supplements. Supplements should contain tomato extract to get the full benefits of lycopene. The ellagic acid in raspberries, grapes, nuts, strawberries, pomegranates and cranberries inhibits the growth of tumors and triggers death in cancer cells. Including these nutrients as foods or supplements is important.
Flavenoids are cancer and heart disease fighters found in over 800 plants. Red wine, grapes and grape juice, blueberries and red fruits contain flavenoids that have been shown to inhibit cholesterol and trigger enzymes that fight cancer. The flavenoid quercitin is in onions, kale, broccoli, red fruits and cereal. It prevents damage from bad cholesterol.
Phytonutrients come from plants. The indoles in cabbage, broccoli, and brussels sprouts delay tumors, prevent malignancy and stimulate enzymes. Isoflavones are in soy and act like estrogen to block breast cancer, lower cholesterol, slow bone loss, improve blood flow and ease menopause. The FDA has stated that soy protein can lower cholesterol and has recommended 25 grams daily. Adults should not need supplements if they are getting soy protein in their diet. Lignans are found in flax seed, barley, buckwheat, millet, oats, legumes, broccoli, carrots, cauliflower and spinach. Along with a high fiber diet, they have been shown to lower the risk of breast cancer. Limonene in citrus fruits, mint and some seeds fends off cancers with enzymes. Resveratrol has become well known recently. It has anticancer benefits, lowers the risk of heart disease and can be found in purple grapes, grape juice and red wine. The salicylates in prunes and raisins offer anti-clotting factors that resemble those of an aspirin regime.
Other important nutrients for adult health can be found in food or supplements. Alpha-lipoic acid treats nerve damage from diabetes. It is not found in food. Choline from eggs and beef may help memory loss. Coenzyme Q10 minimizes injuries to the heart caused by inflammation or low oxygen. The recommended dosage is 100 to 120 milligrams taken with vitamin E and selenium. Glucosamine sulfate taken with chondroitin sulfate, may restore cartilage and help with arthritis stiffness. MSM is a sulfur compound found in the body and in green vegetables. Two grams daily or lotion, cream or gel used over time may be effective in reducing pain and inflammation of muscles.
Finally, everyone needs prebiotics in fruits, vegetables and grains for intestinal health. Prebiotics can also be taken in powder form, 1 teaspoon daily. Probiotics found in yogurt are helpful in warding off infection, improving digestion and preventing food allergies.
Adults can certainly benefit from eating a variety of foods that contain these nutrients and in adding appropriate supplements to their diets to prevent or delay many diseases and ailments.
