NUTRITION

Higher Calcium Intake Vs. Fractures and Osteoporosis

Higher Calcium Intake May Not Lower Risk for Fractures and Osteoporosis

Gradual increases in dietary calcium intake above the first quintile in a large female cohort are not associated with further reductions in fracture risk or osteoporosis, according to the results of a prospective longitudinal cohort study reported in the May 24 issue of the BMJ.

“It is problematic to make recommendations regarding calcium intake based on the results from clinical trials and previous cohort studies,” write Eva Warensjö, from Uppsala University in Uppsala, Sweden, and colleagues. “Meta-analyses of randomised trials found that supplemental calcium gave modest or no reduction in risk of fracture. Both the habitual dietary intake of calcium and vitamin D status may affect the outcome and are rarely accounted for in the design of calcium supplementation trials.”

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1 comment - What do you think?  Posted by Toton - September 4, 2011 at 10:36 pm

Categories: General Health, NUTRITION   Tags: , ,

More Health Benefits of Dietary Fiber

Two More Benefits of Fiber

(This part is continuation of the previous article)

The soluble forms of fiber have value in control of blood cholesterol and blood sugar. Fruits, vegetables, beans, and oat bran are good sources of these forms of fiber.

The soluble fibers don’t lower blood cholesterol nearly as much as the cholesterol’s sources raise it. But a diet rich in fruits and vegetables has a mild cholesterol-lowering effect, thanks to the fiber. Lower blood cholesterol, of course, means lower rates of heart disease.

These soluble forms of fiber have also revolutionized the treatment of diabetes. New research has shown that a high-fiber diet helps diabetics control their blood sugar better than the diets used in the past. Their insulin requirements often drop on a high-fiber diet. Changes in insulin doses should be made only on a doctor’s instructions.

Fiber’s ability to keep the blood sugar under control may very well help people who do not have diabetes. A low-fiber meal can cause the blood sugar level to rise quickly, then drop abruptly. Headaches, hunger, and irritability can set in as a result.

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2 comments - What do you think?  Posted by JavaHealth - March 18, 2010 at 6:03 am

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Dietary Fiber Prevents You from Cancer, Part III

Can Fiber Cause Trouble?

( continuation of the previous article )

Scientists believe that we may be able to adapt to high-fiber diets. But this is not known for sure. It is speculation based on a handful of studies.

The effect of fiber on minerals varies among the different types. Here is what scientists think based on current knowledge:

  • Iron nutrition probably won’t be affected by eating more fiber.
  • Fiber probably will decrease absorption of zinc and copper.
  • If zinc and copper intake is good, the decrease in absorption probably will not create any problems.

Whole grains contain more zinc and copper than refined grains, so this may offset any loss of these minerals resulting from the fiber. But until we know this for a fact, I feel it’s best to take a moderate rather than extreme approach to the fiber content of your diet.

Another Mineral-Robber

Fiber is not the only substances in whole grain foods that can bind to minerals. Whole grains also contain phytic acid, which can also tie up minerals. Nutritionists also refer to phytic acid as phytate.
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3 comments - What do you think?  Posted by JavaHealth - March 17, 2010 at 6:05 am

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Dietary Fiber Prevents You from Cancer, Part II

More Whole Grain Ideas

(The previous story of fiber)

Of course, there are whole grain foods other than those that we think of as cereals.

Here are some ideas for whole grain foods that go well with lunch and dinner or make good snacks:

  1. for lunch : whole wheat or rye bread
  2. for dinner : brown rice, millet, bulghur wheat (as in tabouli)
  3. for snacks : graham crackers, rye wafers, or whole wheat crackers

All of these foods are moderate sources of insoluble fiber.

A Matter of Milling

You may be surprised to see brown rice and whole wheat bread described as only moderate sources of fiber. These foods contain less fiber than is commonly believed.

Brown rice, for example, has only a moderately higher fiber content than white rice. The difference amounts to about 1.5 grams per half cup of cooked rice.
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26 comments - What do you think?  Posted by JavaHealth - March 16, 2010 at 12:39 am

Categories: Cancer, NUTRITION   Tags: , , , , ,

Dietary Fiber Prevents You from Cancer

In the history of nutrition, there never has been a story quite like that of dietary fiber.

For decades, nutritionists viewed fiber as all but worthless. It did not even qualify as a nutrient, because its absence didn’t cause the deficiency disease that result when diets are inadequate in protein, vitamins, or minerals.

As far as nutritionists could see, fiber served no useful purpose other than to prevent constipation.

But during the past decades, fiber has come into its own. It is now the focus of intense research. It is now known that fiber plays a role in regulation of blood cholesterol and blood sugar. Fiber may even help with weight control.

And, yes, it is likely that fiber can help to prevent cancer. Diet institutions and foundations in almost every country surround the world, such as the Committee on Diet, Nutrition, and Cancer in In the U.S., has advised us to eat whole grain foods every day. These foods are usually a good source of fiber. How about processed grains? Grains that have been refined – such as white flour – contain only little fiber.

The Fiber Fan Club

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23 comments - What do you think?  Posted by JavaHealth - March 11, 2010 at 7:35 am

Categories: Cancer, NUTRITION   Tags: , , , , , , , , , , ,

Vitamin C Helps You to Fight Cancer, Part III

Handle with Care

If you are nutrition-minded, you probably try not to lose nutrients in cooking.

With vitamin A, you don’t have to worry. It is tough stuff; pretty much indifferent to water, heat, and even long periods of storage. Vitamin A doesn’t dissolve in water, so it doesn’t leach into water used in cooking.

But vitamin C is very sensitive. Heat, light, and oxygen can do it in. In fact, some loss of the vitamin C in food just cannot be prevented.

With a little effort, though, losses of the vitamin can be kept to a minimum. Here are the rules:

  1. The sooner fresh foods can be used, the better. Vitamin C breaks down during storage.
  2. Try not to chop these foods finely all the time. The fewer pieces a food is cut into, the lower its exposure to oxygen, which destroys vitamin C.
  3. The vitamin C in cabbage, cantaloupe, squashes, and strawberries is especially unstable. The sooner they are eaten after cutting, the better.
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1 comment - What do you think?  Posted by JavaHealth - February 24, 2010 at 5:54 pm

Categories: Cancer, NUTRITION   Tags: , , , , , ,

Vitamin C Helps You to Fight Cancer, Part II

How Much is Enough?

The RDA for vitamin C is 60 mg a day for adults. By the way, 60 mg of pure vitamin C crystals would measure only a fraction of a teaspoon.

The scientists who set the RDA, however, did not take the evidence on vitamin C and cancer into account.

Here is some more specific advice. Nutritionists have always recommended four or more servings a day of fruits and vegetables. I think at least two, and preferably three, should be foods supplying moderate to high amounts of vitamin C. I try to eat a food rich in vitamin C at every meal.

It is not hard. I can hardly start the day without my orange juice. So that is my first suggestion. Grapefruit juice is also a fine choice.

Here are some other tips that work for me:

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Be the first to comment - What do you think?  Posted by JavaHealth - February 23, 2010 at 7:50 pm

Categories: Cancer, NUTRITION   Tags: , ,

Vitamin C Helps You to Fight Cancer

It is time to rewrite our nutrition textbooks. The textbooks of yesterday tell us that vitamin C prevents scurvy. They talk of the vitamin’s role in healing wounds. They explain that vitamin C aids in the formation of collagen, which holds cells together.

But an update is in order. It is not that vitamin C does not do these things. Rather, it does more – much more.

It may very well help to prevent cancer, says the Committee on Diet, Nutrition, and Cancer (of the U.S.). The panel members were impressed enough with studies of vitamin C and Cancer to advise us to eat foods rich in vitamin C every day.

Scientists have found that cancers of the stomach and esophagus are less common among people who eat diets rich in vitamin C. In fact, year-round access to foods rich in vitamin C may be one explanation for the dramatic fall in stomach cancer rates in the case of the United States.

Stomach cancer was common in the United States at the turn of the 20th century, when some fruits and vegetables were available only seasonally. We now have year round access to these fruits and vegetables, and many are rich in vitamin C. And stomach cancer is no longer common. It does remain a major health problem in some parts of the world.
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2 comments - What do you think?  Posted by JavaHealth - February 22, 2010 at 11:02 am

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The Right Vitamin A to Prevent Cancer, Part II

Color is the Clue

Color is sometimes the key to judging the carotene in fruits and vegetables. Deep green and yellow vegetables. Deep green and yellow vegetables are usually very good sources of vitamin A. But lighter versions of the same foods are not. For example:

  • Green asparagus is rich in vitamin A. The bleached white asparagus has about one-tenth as much!
  • Romaine lettuce provides  four times as much vitamin A as iceberg lettuce.
  • Yellow corn has more vitamin A than white corn.
  • Green beans have more vitamin A than wax beans.

Here is my favorite piece of vitamin A trivia: frozen chopped broccoli has one-third more vitamin A than the frozen spears. I am willing to bet that the leaves in the chopped version make the difference. Their deep green color is a sure sign of vitamin A!

Though fruits and vegetables supply almost half of our vitamin A, other foods do have significant amounts. Meat, poultry, and fish provide about one-fourth of the vitamin A in our diet; diary products give another 15 % or so. Eggs and other foods supply a little less than 10 %.

But it is not known whether the vitamin A in most animal foods has any value in cancer prevention. That is why the Committee on Diet, Nutrition, and Cancer restricted its recommendations to fruits and vegetables. But in this regard, however, I suggest you to learn more about the potency of vitamin A in animal sources to fight cancer posted in BlogOfHealth.co.cc.

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1 comment - What do you think?  Posted by JavaHealth - February 16, 2010 at 9:43 pm

Categories: Cancer, NUTRITION   Tags: , ,

The Right Vitamin A to Prevent Cancer

Vitamin A vs. Cancer

From all over the world have come the most exciting findings ever reported about vitamin A. More than a dozen studies have linked diets rich in vitamin A to a surprising amount of protection against some forms of cancer.

In Chicago, scientists found only two cases of lung cancer among 500 men, including some smokers, who eat many fruits and vegetables rich in vitamin A. That was only one-seventh as many lung cancer cases as were found in 500 men who ate few of these foods.

And in Norway, the findings were no different. Men who ate many vegetables rich in vitamin A had only one-third as much lung cancer as those eating little of these foods.

In Japan, the story was the same. Researches found 30 percent fewer cases of lung cancer among people who ate vegetables rich in vitamin A every day. The daily vegetable eaters also had lower rates of stomach cancer.

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6 comments - What do you think?  Posted by JavaHealth - February 13, 2010 at 11:07 am

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