FOODS TO BOOST BONE HEALTH IV

This is the final post in this series on bone health. Prunes. Don.t snurl your nose, prunes really aren't that bad. For a while now, I have been eating 2 prunes a day to counteract a medicine I have to take. I have come to look forward to eating them! Actually, prunes are a bone-strengthening powerhouse. Prunes contain vitamin K, potassium and antioxidants that support bone strength, according to Dr. Raj Dasgupta., who says, "studies suggest prunes may slow bone loss in postmenopausal women."

Dr Jennifer Brown said, "It's a good idea to incorporate 50 grams, equivalent to five or six prunes, into your diet daily. She went on to say, "I would advise women to introduce them gradually to avoid unpleasant GI side effects," such as cramps, gas, or bloating.

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EGGS = ANTIOXIDANT

I don't know about you, but this little statistic surprised me.  According to a study from Food Chemistry, 2 cooked egg yolks have the same antioxidant power as an apple!  I still recommend eating the apple, but if you are one who eats more eggs than apples, you are still getting some good antioxidant power.  And there is no doubt about the benefit of antioxidants on the body!

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ARE EGGS CONSIDERED A HEALTHY FOOD?

Even though eggs have sometimes gotten a bad rap, they are among the healthiest, most nutritious foods on the earth. Following are a couple facts you may not know about eggs.

• One egg has 6 grams of protein with all 9 of the essential amino acids. The amino acids are the building blocks of protein, and the body cannot make them by itself.  Note that the egg white holds around half that protein while only holding a small amount of fat and cholesterol.
• Eggs are nutrient dense foods, meaning they contain more vitamins, minerals and amino acids, per calorie than most other foods. When you eat an egg, you get high quality protein, phosphorus, selenium, choline, vitamin B12 and multiple antioxidants.

So, enjoy your eggs. Of course, we know to eat all things in moderation. It's probably not a good idea to eat six fried eggs every morning like my grandpa did. He did die pretty healthy in his nineties, though.

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PARSLEY IS FOR MORE THAN DECORATION

Yes, parsley sprinkled on foods make them look pretty but according to researchers at the University of Missouri it does a lot more than that. Parsley is a very good source of apigenin, an antioxidant the researchers suggest can stop breast cancer cells from growing. Eating a few ounces of parsley daily is a good way to keep the apigenin in your blood stream. Other apigenin-rich foods include mint and celery. Another benefit of eating parsley is that it helps to control bad breath.

WHEAT BERRIES HELP TAME INFLAMMATION

Continuing with foods to help quell inflammation, today is Wheat Berries. According to a study in the American Journal of Clinical Nutrition, eating whole wheat and the polyphenol antioxidants it contains can lower inflammation. 

Want to try an inflammation-busting lunch salad? Toss chewy cooked wheat berries with chopped vegetables and lemon vinaigrette.

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TAME INFLAMMATION

 There are many articles on this blog about inflammation. Inflammation that rushes to a wound to help with healing is a good thing but the low-grade inflammation in our bodied can cause major problems. This low-grade inflammation operates stealthy for years going unnoticed in many people for years while others of us have to battle its results daily. Some, just a few, of the results of this low-grade inflammation can be cancer, diabetes, rheumatoid arthritis as well as other types of arthritis, and heart disease. Over the next few days this blog will focus on ordinary foods that should be a part of your diet to fight inflammation. Here is the first one, broccoli.

Broccoli and other cruciferous vegetables such as kale and Brussels sprouts are linked with lower inflammation. It is thought antioxidants in these vegetables might be responsible for this benefit. This information is from a study in the Journal of the Academy of Nutrition and Dietetics.

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LET THOSE PEPPERS RIPEN

 Let peppers ripen to get the most from them. The vitamin C levels, antioxidant levels, as well as the carotenoids levels rise as peppers mature. Carotenoids are the beneficial red, yellow and orange pigments that include beta-carotene, lycopene, etc. How to know when a pepper is fully ripe? A pepper that is fully ripe will have deep color, feel heavy for its size, and feel nearly firm to the touch.

HOT PEPPERS AND ANTIOXIDANTS

 Do you like eating hot peppers? If you enjoy peppers in your diet, good for you. Did you know the hotter the pepper, the higher the antioxidant content? Be sensible when eating really hot peppers and it would probably be a good idea to keep a glass of milk or ice water nearby.

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DO YOU KNOW THE FOODS HIGHEST IN VITAMIN C?

Studies have found that vitamin C is a powerful antioxidant and one of the most potent in warding off atherosclerosis (clogged and stiffened arteries).  Following is a list (in order) of some of the foods that are the highest in this potent antioxidant, vitamin C. Notice where oranges rank!

• Bell peppers, red and green
• Broccoli
• Brussels sprouts
• Cauliflower
• Strawberries
• Spinach
• Oranges
• Cabbage
• Grapefruit
• Cantaloupe

Interesting isn't it?  Look at all the green vegetables ahead of Oranges.  Most of us tend to think of oranges as so high in Vitamin C.  Actually, bell peppers have 128 mg of vitamin C per 3.5 ounces while oranges have only 50!  Your mother was right! Eat your vegetables.

COFFEE IMPROVES BODY'S RESPONSE TO INSULIN

Coffee contains antioxidants and magnesium which can help improve your body's response to insulin.  Studies show that drinking 6 cups a day may reduce the risk of getting diabetes by 30%.  But drink that black, leave out the cream and sugar.  Six cups is a lot, so drink decaffinated.  Don't want six cups (that's cups, not mugs!), even a moderate amount should be helpful.  So, if, you are at risk for diabetes, have a cup of Joe.

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#10 HEALTHIEST FRUITS - BLACKBERRIES

Continuing the posts on the fifteen healthiest fruits we have reached number 10, blackberries. Blackberries are delicious in pies and cobblers, but they are also delicious by themselves, topping ice cream, puddings, etc. However you choose to use them, blackberries are an important part of our diets. Following is a quote from the health journal article.

"Sweet, juicy blackberries have some of the highest levels of antioxidants of any fruit. When they're not busy lowering inflammation in the body and protecting against cellular damage, they help lessen heart disease risk factors such as high blood pressure and blood lipid levels. A 2021 review of studies on anthocyanins and the foods that contain them, such as blackberries, found that a high intake of flavonoids was linked to a steeply reduced risk for total heart disease incidence and a lower risks of total heart disease-related death.

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#9 HEALTHIEST FRUITS - CHERRIES

Continuing with the fifteen healthiest fruits, we have reached number 9, cherries. I have never thought I was big on fruits until I started these posts. As I write about each of these fruits, I find myself thinking, "That's one of my favorites" As I add cherries to my list of favorites, I am coming to realize I enjoy fruits much more than I realized. Having said that, I will quote the health journal on cherries, another one of my favorites.

"Cherries come in a wide variety of sweet and tart versions, and all of them are packed with health-protective substances. This stone fruit contains powerful polyphenols such as anthocyanins, catechin, and epicatechin, and it's known for its antioxidant properties, too. Because cherries are high in anti-inflammatory compounds, research suggests that consuming them may reduce your risk for several inflammatory diseases, including arthritis, heart disease, and certain cancers. Cherries are also a solid source of fiber, vitamin C, and potassium."

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#4 HEALTHIEST FRUITS - RASPBERRIES

Continuing on with the healthiest fruits list, we have reached number four - raspberries. Raspberries are one of my favorites, so I am glad to see them high on the list.  Below is the quote from the Health Guide list I picked up in my oncologist's office.

"Raspberries are one of the best sources of fiber out there, containing 8 grams of the nutrient per cup, or a hefty portion of the recommended daily amount.  Adding them to your diet promotes healthy bowel movements, helps prevent constipation, and fuels the growth of beneficial bacteria in the digestive tract. Their fiber also helps you feel full after eating, making it easier to maintain a healthy body weight. Raspberries have an abundance of vitamins and minerals, including vitamin C, manganese, and vitamin K, along with disease-fighting antioxidants and anti-inflammatory compounds."

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#3 HEALTHIEST FRUITS - ORANGES

Continuing with the healthiest fruits, today is number three. I'm sure most aren't surprised that oranges are close to the top. You might even be surprised oranges aren't number one or two. I personally was surprised they weren't number two. As with the other two the past couple of days, the following is a direct quote from the healthiest fruits list. This list is from a health guide I picked up in my oncologist office.

" Oranges pack a punch when it comes to nutrition. Just one navel orange contains 82.7 milligrams of vitamin C, which meets most (or all) of your daily requirement for this nutrient. Vitamin C supports immune function, collagen synthesis, and iron absorption, and works as an antioxidant to help protect cells against damage that could potentially lead to disease. Research indicates that people who regularly consume citrus fruits like oranges lower their risk for a number of diseases, including colorectal cancer."

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#1 HEALTHIEST FRUIT - BLUEBERRIES

This is a follow up to yesterday's post about the healthiest-ranked fruits. Number one on this scientific ranking list is blueberries. The following is taken directly from the Health Guide article.

"Blueberries have long been considered one of the best fruits to consume (and not just because they're delicious): Decades of research show that feasting on them can significantly improve and protect your health. Eas=ting just one cup of blueberries per day is associated with a lower risk for several health conditions, including Type 2 diabetes, strokes, and heart disease. Blueberries are high in fiber, vitamin C and other key nutrients, and serve as a concentrated source of potent antioxidant and anti-inflammatory compounds."

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COFFEE FOR ANTIOXIDANTS

Antioxidants - those substances that prevent and repair cell damage - can be found in some tasty foods such as berries, walnuts, watermelon, tomatoes, etc. but did you realize a cup of coffee - decaf or caffeinated - has more antioxidants than a serving of raspberries, blueberries, or orange juice? Go for the dark roast as it has the most antioxidants.

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BEANS AND LENTILS FIGHT CANCER

As a diabetic I eat lots of beans. They are one of the best foods to keep my blood sugar under control. But beans and lentils are also good cancer fighters. These tasty little morsels are loaded with fiber, phytochemicals, antioxidants, and folate. Soybeans contain genistein, a powerful compound scientists are studying as a possible treatment for prostate, lung and colorectal cancer. If beans aren't currently an important part of your diet I would suggest adding them.

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BROCCOLI FOR BODY ACHES

Cold weather can often leave our bodies feeling achy, stiff and sore. How about some broccoli to help with that achy feeling? According to a study in the journal Antioxidants, 3/4 cup of broccoli daily can curb these types of pain flares by up to 64%. The help comes from the nutrients zeaxanthin and vitamin-K. both known to curb pain-triggering inflammation and fast-track healing of damaged muscles and joints. Who knew broccoli had that healing power?

DON'T SKIP THE CARROTS

Carrots are an important vegetable that should be a part of your diet. Carrots are high in the antioxidant beta-carotene which helps support the immune system. If you don't currently have carrots as a part of your diet, you should start including them. Diabetics be aware that cooking carrots raises their sugar content so eat them raw more often than cooked.

ONIONS FOR THE KIDNEYS

If you follow this blog, you know I am a diabetic.  As a diabetic, even though my diabetes is under very good control, I strive to eat only foods that will heal and not hinder my body.  As all diabetics know, we have to take good care of our kidneys.  Diabetes can be hard on the kidneys and that is a problem we don't need.  I do a lot of research on health and one thing I have found repeatedly is that onions are very good for the kidneys.  Thankfully I like onions and use them in some way almost every day. If you are a diabetic and onions are not currently a part of your diet, perhaps it is time to add them.  From raw onion slices on burgers to creamed pearl onions, to chopped or diced onions in soups, stews, casseroles, etc, they are easy to work onto the diet.

Onions are abundant with flavanoids, including a powerful antioxidant that helps fight the free radicals associated with kidney disease.  Better to add onions to your diet today than to be battling kidney disease later!

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