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Apparently, a new type of broccoli helps up your metabolism and fight aging
A new superfood broccoli reportedly helps you fight aging cells
Regular old broccoli just isn't good enough anymore. The AAP reports that there's a new type of broccoli in town, this one with more than two times the amount of anti-aging compound glucoraphanin. Sorry, boring broccoli.
Word is that Beneforté broccoli, which was developed through cross-pollination and selection to combine commercial broccoli with a variety discovered in Southern Italy, has an increased ability to produce more phytonutrients like glucoraphanin, nutrients which often help improve the performance of m itochondria cells.
"Tiny energy generators in cells called mitochondria, which become less efficient with age, were given a new lease of life and had their performance improved," AAP reports.
Researchers tested the effects of Beneforté, recruiting 48 volunteers to have them eat either Beneforté, regular broccoli, or peas for three months. The resulting blood tests found that the Beneforté group had improved metabolism, and less inflammation in their blood.
Other "cruciferous" vegetables with glucoraphanin include kale, Brussels sprouts, and cauliflower, but Beneforté even out-crucifers those. According to the website, Beneforté has 270 percent of the glucaoraphanin found in regular broccoli; kale only has 1 percent of what regular broccoli has. We guess the kid-friendly classic wins this round.
12 Best Foods for Breastfeeding Moms
If you're a nursing mom, add these healthy breastfeeding superfoods to your diet to get the nutrients you need.
As a breastfeeding mother, you’re a milk-making machine 24 hours a day! There isn’t a moment in the day that your body isn’t actively making milk for your little one. Many breastfeeding mothers report feeling constantly hungry, and this hunger comes from the amount of calories that your body uses making each ounce of milk.ਏueling your body with nutrient-dense foods that help replenish it with everything it needs is vital.
While the breasting superfoods in this section have not been clinically proven to be lactogenic, many have been used for centuries all around the world to nourish nursing mothers and contain a nutrient-rich mix of healthy fats, vitamins, minerals, phytonutrients, and antioxidants that are ideal for the breastfeeding mother.
ORAC Score, Per 100 grams, 0.65 cups: 2,160
While kids may turn their noses up at the stuff, the average American eats over 4 pounds of broccoli a year, according to the National Agricultural Statistics Service. And that's a good thing because there's significant evidence that broccoli can aid cancer prevention. Researchers attribute the anti-cancer properties primarily to its high ORAC score and sulforaphane content. The compound works on a genetic level to effectively "switch off" cancer genes, leading to the targeted death of cancer cells and slowing of disease progression. For more food that can ward off the big-C, check out these 7 Foods That Fight Cancer.
Eat This!: Pair boiled broccoli with a spicy food like mustard, horseradish, wasabi, or peppery arugula. These foods contain the enzyme myrosinase which is required for sulforaphane to form.
15 Healthy Recipes You Can Cook With Your Kids
With many schools now closed due to the current COVID-19 outbreak, you may be looking for activities to keep your children active, engaged, and entertained.
Although numerous activities can keep kids busy, cooking is one of the best choices, as it's both fun and educational.
Cooking may help develop their problem-solving and hand-eye coordination skills, increase confidence, and even improve diet quality by encouraging fruit and veggie intake.
Yet, it's important to choose age-appropriate recipes and assign kitchen tasks that are safe for your child to tackle.
For example, very young children can help by washing vegetables, stirring ingredients, and cutting out shapes with cookie cutters while older children can take on more complex tasks, such as chopping and peeling.
Here are 15 healthy recipes that you can make with your kids.
1. Overnight Oats
Overnight oats are an oatmeal dish that you prepare ahead and refrigerate overnight — with no cooking required.
Not only can pre-making nutritious breakfast options save you time, but choosing dishes that children can make themselves may also help your kids get excited about preparing healthy food.
Overnight oats are simple and appropriate for all ages. Plus, they're easy to individualize, allowing kids to be creative and try out different nutrient-dense toppings like berries, nuts, coconut, and seeds.
Try out these easy, kid-approved recipes with your children. They can participate by measuring, pouring, and chopping ingredients, depending on their age. Let your kids jazz up their oats by choosing toppings of their own.
2. Strawberry and Cantaloupe Yogurt Pops
Most kids love fruit, which is why strawberry and cantaloupe yogurt pops make a perfect snack.
Strawberries and cantaloupe are both loaded with fiber, vitamin C, and folate, a B vitamin that's important for growth and development.
Dipping fruit in protein-packed yogurt ups its nutrient content and boosts feelings of fullness.
This easy recipe is appropriate for children of all ages. Kids can cut the fruit, dip it in the yogurt, and slide the fruit onto popsicle sticks, depending on their age.
3. One Bowl Banana Bread
Many banana bread recipes require multiple steps that can leave your kitchen a mess.
Notably, this healthy recipe requires just one bowl and is kid-friendly.
It's high in protein, fiber, and healthy fats thanks to its almond flour, eggs, and flax meal. As such, it's sure to keep your little ones satisfied between meals.
Plus, the dark chocolate chips and banana give this bread a hint of sweetness.
Have your children mash the bananas, measure ingredients, and fold the chocolate chips into the batter. Once it's out of the oven, they can top their slices with nut butter for a boost of protein.
4. Ants on a Log
Ants on a log, which combines crunchy celery, smooth or chunky nut butter, and sweet, chewy raisins, is a classic snack for many kids.
All you need are those three basic ingredients, though you can also spice things up. Let your kids get involved by spreading their favorite nut butter onto the celery and sprinkling fun toppings, such as chocolate chips, granola, and fresh or dried fruit, onto the "logs."
If your child has a nut allergy, you can fill the celery with cottage cheese, cream cheese, or even mashed avocado for a more savory twist.
This recipe offers many variations of ants on a log sure to please even the pickiest of eaters.
Avocados are one of the healthiest foods you can eat. They're an excellent source of healthy fats, fiber, and micronutrients like potassium, folate, and vitamins C and E.
Plus, their smooth, creamy texture can be a hit with kids, especially when made into guacamole and paired with tortilla chips or veggie sticks.
Guacamole is a breeze to make and can be modified depending on your child's tastes. For example, you can add veggies like onions and tomatoes to the mix, as well as fresh herbs like cilantro.
Kids can have a blast mashing the avocados with a handheld masher or old-fashioned mortar and pestle.
Here's a kid-friendly guacamole recipe that your whole family will love.
6. Mini Eggplant Pizzas
This mini eggplant pizza recipe is ideal for kids and parents alike.
It uses eggplant instead of pizza dough for the base, which can help increase your child's vegetable intake.
Kids of all ages can participate by spreading tomato sauce on the eggplant rounds and topping them with cheese. More adventurous eaters can experiment with different toppings like olives or anchovies.
7. Kid-Friendly Green Smoothie
Smoothies are an excellent way to introduce more fruits, veggies, and other healthy ingredients into your child's diet.
This green smoothie recipe is naturally sweetened with frozen fruit and contains a healthy dose of fat and protein from nutritious additions like Greek yogurt and avocado.
Plus, the fresh greens give this smoothie an enticing hue.
Your kids can help by washing and chopping the ingredients and adding them to the blender.
8. Rainbow Spring Rolls
Though many kids dislike vegetables, offering veggies to your children in fun, exciting ways may make them more willing to try new foods.
The translucent rice paper used to prepare spring rolls allows the colorful ingredients inside to shine through, providing a visually appealing meal or snack for kids. Plus, spring rolls are easy to make and highly versatile.
Your kids can help by using a spiralizer to create long, thin strands of veggies, layering ingredients in the rice paper shells, and mixing tasty dipping sauces.
Carrots, zucchini, and cucumbers make good choices for spiralizing. If you desire, you can add protein sources like chicken or shrimp to make the rolls more filling.
9. No-Bake Raisin Chocolate Chip Cookie Dough Bites
If you're looking for a sweet treat for your kids that isn't packed with added sugar and artificial ingredients, try this chocolate chip cookie dough bite recipe.
It's loaded with healthy ingredients like almond butter, coconut milk, and raisins and sweetened with honey and dark chocolate chips.
Moreover, it doesn't require any baking, uses only one bowl, and takes just 10 minutes to prep. Children can help by stirring ingredients and forming the balls of dough.
10. Apple Pie in a Jar
This scrumptious recipe uses ingredients like almond flour, eggs, honey, apples, and coconut oil to create a sweet yet nutrient-dense, snack-size treat.
While most desserts rely on refined ingredients, such as white flour and vegetable oil, these mini apple pies are much more wholesome.
Kids can pitch in by rolling the dough into individual balls, stirring the ingredients, and assembling the pie jars.
11. Veggie Omelets
Kids can learn a lot about cooking by making omelets. Plus, they're customizable and packed with nutrients that are essential for growth.
For example, eggs are often considered nature's multivitamin because they boast numerous vitamins and minerals, including choline, iron, and vitamins A, B12, and E, all of which are essential for children's health.
Adding colorful vegetables like peppers and greens further boosts omelets' nutritional value.
What's more, kids are likely to enjoy cracking the eggs, whisking the ingredients, and frying their creation on the stove. Older children can even be tasked with making their own omelets from start to finish.
Check out this veggie omelet recipe to get some ideas.
12. Healthy Cheesy Crackers
Some popular snacks marketed to kids, such as cheesy crackers, are loaded with additives like unhealthy oils, preservatives, and artificial flavors and colors.
Nonetheless, you and your kids can make healthy snack alternatives at home using simple, nutritious ingredients.
This recipe for cheesy crackers uses just four ingredients, including real Cheddar cheese and whole grain flour. Your kids can cut the dough into fun shapes before you bake them.
13. Colorful Salad Jars
Making colorful salad jars with your kids is an excellent way to motivate children to eat more veggies.
If your child is a picky eater, making vegetables more visually appealing and giving your kid frequent chances to try them may promote their veggie intake.
Furthermore, research shows that kids prefer sweet veggies over bitter ones, so mixing both sweet and bitter types into one dish may diversify your child's diet.
Have your little ones help you layer veggies and other healthy ingredients like beans, seeds, chicken, and eggs in Mason jars. Let your child pick which veggies they prefer, but encourage a combination of both bitter and sweet veggies.
Bitter veggies include kale, arugula, Brussels sprouts, cabbage, and broccoli, while sweet varieties include carrots, sweet potatoes, winter squash, peas, and corn.
Check out this fun recipe for colorful salad jars.
14. Frozen Yogurt Pops
Many ice cream and yogurt pops are packed with added sugar and artificial colorings and sweeteners. Since these ingredients should be limited in children's diets, consider ditching the store-bought ones and have your kids help make nutrient-dense, homemade yogurt pops.
This recipe for frozen yogurt pops uses protein-packed yogurt and is naturally sweetened with frozen fruit and a bit of honey.
Kids can help by gathering the ingredients, pouring the fruit and yogurt purée into paper cupcake liners, and slotting the tray into your freezer.
15. Sweet Potato Nachos
Sweet potatoes are a favorite veggie of many kids because of their pleasant taste and bright color. They're also highly nutritious, offering ample beta carotene, fiber, and vitamin C.
To make nutrient-dense nachos, replace the regular corn chips with sweet potatoes.
Kids can layer on healthy toppings of their choice, such as salsa, cheese, black beans, and peppers.
The Bottom Line
Cooking with your kids not only keeps them busy but also teaches them cooking skills and even encourages them to try new, healthy foods.
Try involving your kids in some of the recipes above to get them inspired in the kitchen and making delicious snacks and meals.
Reposted with permission from Healthline. For detailed source information, please view the original article on Healthline.
SWEET protein packed meal prep snacks
Can you think of anything better than popping a little no-bake peanut butter and chocolate treat into your mouth?
Think the most luscious carrot cake you have ever eaten turned into healthy, protein packed bite sized treats. Need we say more?
All you need is 7 ingredients, 15 minutes and 1 bowl to make all of your childhood PB&J dreams come true!
Outside of peanut butter and chocolate, we can’t think of a better combination than chocolate and raspberry! These crispy no bake bars are almost too easy!
Brownies for a snack? Yes! Especially when they are made with only 4 ingredients and pack in a healthy dose of protein!
Want a snack to tantalize your taste buds? These salty & sweet bars are where it’s at! Oh, and the chocolate is an extra bonus.
We couldn’t only give one one peanut butter and chocolate option. Here is a raw and vegan bar that simple and sweet with a bit of crunch.
The secret to getting through a busy day: Chocolate Raspberry Protein Bars. They are perfect to keep stashed in your desk.
Who would have thought that all of the flavors of apple pie could be transformed into a portable bar that is loaded with protein? And it’s healthy!
You will never guess what the protein add in is for this sweet, vegan granola! It will change your love for granola forever.
There is nothing we like better in a good granola recipe than huge oat clusters! They make for the perfect grab ‘n go snack.
Really, Cinnamon Bun Popcorn? Do you need another reason to make this high protein snack? We didn’t think so.
Okay so back to the dehydrated raw vegan cheezy broccoli chips
Back to the real reason why we're all here - the raw vegan dehydrated broccoli chips!
A few things I want to mention:
If you're on a low sodium diet - make sure to check the labels and choose low sodium whenever possible. You might also want to use coconut aminos (affiliate link) instead of Tamari which tends to be very high on sodium. This is not a low sodium food.
If you are a true true true raw foodist - please note nutritional yeast, although used very frequently in raw foods, is not technically raw. There is some heat involved in order to make the yeast inactive. The same holds true for Tamari and Brags Liquid Aminos.
If you don't have a dehydrator - You can totally roast these in the oven. They won't be chips or crunchy, but the taste is still great and it could be a great addition to a dinner dish or served as a side.
Okay, I think I've said enough for one post.
Now go buy some broccoli and go make these chips whether you make them in the dehydrator or in the oven, I'm sure they will be tasty either way. Don't forget to read the notes down below the recipe for any other tips I might have added.
Also, let's be friends on Instagram: @sproutingzeneats
And if you try the recipe or like the idea of it .. let me know below &darr in the comment section! I love to connect and hear from you all.
The easy way to make GREEN SMOOTHIES: FOREVER SUPERGREENS™
Do you also plan to eat your five portions of fruit and vegetables every day? But do you often fail to do so?! Here’s the solution that’s right for you: FOREVER SUPERGREENS™, our alternative to green smoothies. Fill up with micronutrients and superfood. In addition to this, it’s very easy to prepare, guaranteed!
Fruits and vegetables directly from the glass!
Fruit and vegetables are known to be healthy. But sometimes you need something that can be prepared quickly, especially when you are very hungry… So will you choose a frozen pizza or order a greasy hamburger? Surely you know that ready-made products and fast food s don’t fill you up for long. That’s why fans of green smoothies are ever increasing. Most of them put huge amounts of spinach, avocado, chard or salad in their blenders but this is time consuming so is this really the best way? We think there’s a better alternative. Here’s the perfect solution: FOREVER SUPERGREENS™. Our food supplement contains over 20 types of fruit and vegetables and Aloe Vera. Your body is quickly supplied with a single package of plant-based nutrients – simply brilliant, isn’t it?
Be honest, when was the last time you ate spinach, cabbage, broccoli, cranberries, pomegranate or pumpkin? From now on you can do it every day! Without buying large quantities or hoping that the tasty healthy fruits and vegetables won’t wither before they are eaten. FOREVER SUPERGREENS™ contains, for example, extracts of spinach, grape seeds, spirulina (algae), green tea or broccoli, for a total of over 20 varieties of fruit and vegetables! It would be next to impossible for anyone to make such a drink every day, wouldn’t it?
With the addition of water or another drink of your choice you get the wonderful green superfood drink, with a taste as delicious as berries.
Important nutrients and antioxidants contained in FOREVER SUPERGREENS™ keep you in shape in everyday life. Vitamin C and magnesium have been shown to help reduce fatigue. Vitamin E helps protect cells from oxidative stress and free radicals caused by stress, alcohol and smoking.
FOREVER SUPERGREENS™ contains a lot of energy:
- Over 20 varieties of fruit and vegetables
- Aloe Vera
- Vitamin C, E and Magnesium
- Concentrated source of micronutrients
- Ideal for a vegetable-based diet
- Only 13 calories per serving
- Without fats
- With no added sugar
Basic and low calorie
The acid-base balance is crucial for your well-being. If you often eat an unhealthy diet, this will quickly lead to an imbalance in the pH value, causing damage to your health. FOREVER SUPERGREENS™ contains alkalizing plant compounds that help the body to regain balance. In addition, our green superfood contains no fat, no added sugar and has only 13 calories per serving when mixed with water.
Here are some examples of delicious recipes featuring FOREVER SUPERGREENS:
GREEN POWER PROTEIN MIX
- 180 ml of coconut water
- 120 ml FOREVER ALOE PEACHES™
- 1 sachet of FOREVER SUPERGREENS™
- 1 portion of FOREVER ULTRA™ SHAKE MIX
- ½ cup of ice cubes
Mix the whole thing well. If you wish, you can sprinkle everything with coconut flakes. Yum!
- 250 ml of coconut water
- 120 ml FOREVER ALOE VERA GEL™
- 1 sachet of FOREVER SUPERGREENS™
- ½ cup diced pineapple
Mix everything well, add the ice cubes and enjoy!
- 1 sachet of FOREVER SUPERGREENS™
- 1 portion of FOREVER ULTRA™ SHAKE MIX, with a choice of vanilla or chocolate flavours
Mix all the ingredients well in 240 ml of water and enjoy an experience with a special and harmonious taste. If you’re an active type, you’ll get a double the benefit from the high protein content.
Appreciated by sports enthusiasts for its high potassium content, bananas make a filling snack but also lend themselves to many delicious recipes. To store them longer, hang them up by the stems which must be covered with cling film but, once the fruit has turned black, it must be stored in the freezer and used up in muffins, desserts or a delicious quick-to-prepare ice-cream. Apart from the fruit, banana peel also has a number of uses so think twice before throwing it away.
A good way to keep kitchen herbs at length, to ensure that you always have them on hand for adding to your dishes, is to freeze them in ice-cube trays.
Cruciferous Vegetables and Cancer Prevention
Cruciferous vegetables are part of the Brassica genus of plants. They include the following vegetables, among others:
- Bok choy
- Brussels sprouts
- Collard greens
Why are cancer researchers studying cruciferous vegetables?
Cruciferous vegetables are rich in nutrients, including several carotenoids (beta-carotene, lutein, zeaxanthin) vitamins C, E, and K folate and minerals. They also are a good fiber source.
In addition, cruciferous vegetables contain a group of substances known as glucosinolates, which are sulfur-containing chemicals. These chemicals are responsible for the pungent aroma and bitter flavor of cruciferous vegetables.
During food preparation, chewing, and digestion, the glucosinolates in cruciferous vegetables are broken down to form biologically active compounds such as indoles, nitriles, thiocyanates, and isothiocyanates (1). Indole-3-carbinol (an indole) and sulforaphane (an isothiocyanate) have been most frequently examined for their anticancer effects.
Indoles and isothiocyanates have been found to inhibit the development of cancer in several organs in rats and mice, including the bladder, breast, colon, liver, lung, and stomach (2, 3). Studies in animals and experiments with cells grown in the laboratory have identified several potential ways in which these compounds may help prevent cancer:
- They help protect cells from DNA damage.
- They help inactivate carcinogens.
- They have antiviral and antibacterial effects.
- They have anti-inflammatory effects.
- They induce cell death (apoptosis).
- They inhibit tumor blood vessel formation (angiogenesis) and tumor cell migration (needed for metastasis).
Studies in humans, however, have shown mixed results.
Is there evidence that cruciferous vegetables can help reduce cancer risk in people?
Researchers have investigated possible associations between intake of cruciferous vegetables and the risk of cancer. The evidence has been reviewed by various experts. Key studies regarding four common forms of cancer are described briefly below.
- Prostate cancer: Cohort studies in the Netherlands (4), United States (5), and Europe (6) have examined a wide range of daily cruciferous vegetable intakes and found little or no association with prostate cancer risk. However, some case-control studies have found that people who ate greater amounts of cruciferous vegetables had a lower risk of prostate cancer (7, 8).
- Colorectal cancer: Cohort studies in the United States and the Netherlands have generally found no association between cruciferous vegetable intake and colorectal cancer risk (9-11). The exception is one study in the Netherlands—the Netherlands Cohort Study on Diet and Cancer—in which women (but not men) who had a high intake of cruciferous vegetables had a reduced risk of colon (but not rectal) cancer (12).
- Lung cancer: Cohort studies in Europe, the Netherlands, and the United States have had varying results (13-15). Most studies have reported little association, but one U.S. analysis—using data from the Nurses’ Health Study and the Health Professionals’ Follow-up Study—showed that women who ate more than 5 servings of cruciferous vegetables per week had a lower risk of lung cancer (16).
- Breast cancer: One case-control study found that women who ate greater amounts of cruciferous vegetables had a lower risk of breast cancer (17). A meta-analysis of studies conducted in the United States, Canada, Sweden, and the Netherlands found no association between cruciferous vegetable intake and breast cancer risk (18). An additional cohort study of women in the United States similarly showed only a weak association with breast cancer risk (19).
A few studies have shown that the bioactive components of cruciferous vegetables can have beneficial effects on biomarkers of cancer-related processes in people. For example, one study found that indole-3-carbinol was more effective than placebo in reducing the growth of abnormal cells on the surface of the cervix (20).
In addition, several case-control studies have shown that specific forms of the gene that encodes glutathione S-transferase, which is the enzyme that metabolizes and helps eliminate isothiocyanates from the body, may influence the association between cruciferous vegetable intake and human lung and colorectal cancer risk (21-23).
Are cruciferous vegetables part of a healthy diet?
The federal government’s Dietary Guidelines for Americans 2010 recommend consuming a variety of vegetables each day. Different vegetables are rich in different nutrients.
Vegetables are categorized into five subgroups: dark-green, red and orange, beans and peas (legumes), starchy, and other vegetables. Cruciferous vegetables fall into the “dark-green vegetables” category and the “other vegetables” category. More information about vegetables and diet, including how much of these foods should be eaten daily or weekly, is available from the U.S. Department of Agriculture website Choose My Plate.
Higher consumption of vegetables in general may protect against some diseases, including some types of cancer. However, when researchers try to distinguish cruciferous vegetables from other foods in the diet, it can be challenging to get clear results because study participants may have trouble remembering precisely what they ate. Also, people who eat cruciferous vegetables may be more likely than people who don’t to have other healthy behaviors that reduce disease risk. It is also possible that some people, because of their genetic background, metabolize dietary isothiocyanates differently. However, research has not yet revealed a specific group of people who, because of their genetics, benefit more than other people from eating cruciferous vegetables.
Hayes JD, Kelleher MO, Eggleston IM. The cancer chemopreventive actions of phytochemicals derived from glucosinolates. European Journal of Nutrition 200847 Suppl 2:73-88.
Hecht SS. Inhibition of carcinogenesis by isothiocyanates. Drug Metabolism Reviews 200032(3-4):395-411.
Murillo G, Mehta RG. Cruciferous vegetables and cancer prevention. Nutrition and Cancer 200141(1-2):17-28.
Schuurman AG, Goldbohm RA, Dorant E, van den Brandt PA. Vegetable and fruit consumption and prostate cancer risk: a cohort study in The Netherlands. Cancer Epidemiology, Biomarkers & Prevention 19987(8):673-680.
Giovannucci E, Rimm EB, Liu Y, Stampfer MJ, Willett WC. A prospective study of cruciferous vegetables and prostate cancer. Cancer Epidemiology, Biomarkers & Prevention 200312(12):1403-1409.
Key TJ, Allen N, Appleby P, et al. Fruits and vegetables and prostate cancer: no association among 1104 cases in a prospective study of 130544 men in the European Prospective Investigation into Cancer and Nutrition (EPIC). International Journal of Cancer 2004109(1):119-124.
Kolonel LN, Hankin JH, Whittemore AS, et al. Vegetables, fruits, legumes and prostate cancer: a multiethnic case-control study. Cancer Epidemiology, Biomarkers & Prevention 20009(8):795-804.
Jain MG, Hislop GT, Howe GR, Ghadirian P. Plant foods, antioxidants, and prostate cancer risk: findings from case-control studies in Canada. Nutrition and Cancer 199934(2):173-184.
McCullough ML, Robertson AS, Chao A, et al. A prospective study of whole grains, fruits, vegetables and colon cancer risk. Cancer Causes & Control 200314(10):959-970.
Flood A, Velie EM, Chaterjee N, et al. Fruit and vegetable intakes and the risk of colorectal cancer in the Breast Cancer Detection Demonstration Project follow-up cohort. The American Journal of Clinical Nutrition 200275(5):936-943.
Michels KB, Edward Giovannucci, Joshipura KJ, et al. Prospective study of fruit and vegetable consumption and incidence of colon and rectal cancers. Journal of the National Cancer Institute 200092(21):1740-1752.
Voorrips LE, Goldbohm RA, van Poppel G, et al. Vegetable and fruit consumption and risks of colon and rectal cancer in a prospective cohort study: The Netherlands Cohort Study on Diet and Cancer. American Journal of Epidemiology 2000152(11):1081-1092.
Neuhouser ML, Patterson RE, Thornquist MD, et al. Fruits and vegetables are associated with lower lung cancer risk only in the placebo arm of the beta-carotene and retinol efficacy trial (CARET). Cancer Epidemiology, Biomarkers & Prevention 200312(4):350-358.
Voorrips LE, Goldbohm RA, Verhoeven DT, et al. Vegetable and fruit consumption and lung cancer risk in the Netherlands Cohort Study on diet and cancer. Cancer Causes and Control 200011(2):101-115.
Chow WH, Schuman LM, McLaughlin JK, et al. A cohort study of tobacco use, diet, occupation, and lung cancer mortality. Cancer Causes and Control 19923(3):247-254.
Feskanich D, Ziegler RG, Michaud DS, et al. Prospective study of fruit and vegetable consumption and risk of lung cancer among men and women. Journal of the National Cancer Institute 200092(22):1812-1823.
Terry P, Wolk A, Persson I, Magnusson C. Brassica vegetables and breast cancer risk. JAMA 2001285(23):2975-2977.
Smith-Warner SA, Spiegelman D, Yaun SS, et al. Intake of fruits and vegetables and risk of breast cancer: a pooled analysis of cohort studies. JAMA 2001285(6):769-776.
Zhang S, Hunter DJ, Forman MR, et al. Dietary carotenoids and vitamins A, C, and E and risk of breast cancer. Journal of the National Cancer Institute 199991(6):547-556.
Bell MC, Crowley-Nowick P, Bradlow HL, et al. Placebo-controlled trial of indole-3-carbinol in the treatment of CIN. Gynecologic Oncology 200078(2):123-129.
Epplein M, Wilkens LR, Tiirikainen M, et al. Urinary isothiocyanates glutathione S-transferase M1, T1, and P1 polymorphisms and risk of colorectal cancer: the Multiethnic Cohort Study. Cancer Epidemiology, Biomarkers & Prevention 200918(1):314-320.
London SJ, Yuan JM, Chung FL, et al. Isothiocyanates, glutathione S-transferase M1 and T1 polymorphisms, and lung-cancer risk: a prospective study of men in Shanghai, China. Lancet 2000356(9231):724-729.
Yang G, Gao YT, Shu XO, et al. Isothiocyanate exposure, glutathione S-transferase polymorphisms, and colorectal cancer risk. American Journal of Clinical Nutrition 201091(3):704-711.
Ten Fountain-Of-Youth Foods
If you want to maintain your youthful appearance, be sure to get your daily dose of wild salmon.
Why? Salmon and other cold water fish are packed with omega-3 essential fatty acids and antioxidants that fight inflammation, keep skin looking young and decrease body fat.
It's one of many superfoods that can turn on protective genes and turn off negative ones, according to Dr. Nicholas Perricone, a dermatologist who has written several books on aging.
In Pictures: 10 Fountain-Of-Youth Foods
Perricone's most recent book, Forever Young, introduces a field he calls "nutrigenomics" or the study of how diet can affect the way genes work and prolong health.
Perricone's claims about foods activating and de-activating genes may be a stretch. "We have DNA that we have inherited from our parents, and it may carry the propensity for certain diseases and the aging process," he says. "But there are certain foods that are very effective in regulating the expression of our genes, to give us a more youthful appearance and prevent the onset of age-related disease." Perhaps. What's clear is that his list of recommended foods are packed with healthful properties.
Perricone recommends stocking up on "rainbow foods" like blueberries and eggplants, colorful fruits and vegetables that provide disease-preventive nutrients. These foods are rich in anti-aging antioxidants.
Eating a watercress salad with olive oil three times a week can work wonders for your health, says Perricone. Used by the ancient Greeks as a therapeutic energy enhancer for soldiers, watercress is dense with anti-oxidants and other minerals. Perricone claims that watercress activates a series of genes that flood the body with self-protective enzymes, improving the immune system. The green vegetable also has diuretic properties to help remove toxins from the body and is believed to prevent cancer as well as maintain eye and skin health.
On your next trip to the grocery store, make note of the nutritional value of foods, not the number of calories, advises Perricone.
"One of the most common mistakes people make in their diet is focusing on calorie restriction, which usually leads to nutritional deficiencies, rather than eating the correct categories of foods," Perricone says. "Follow the recommendations for food categories that stabilize blood sugar, keep insulin low and have anti-inflammatory properties."
Perricone recommends staying away from what he calls "pro-inflammatory foods," which turn off protective genes, resulting in poor skin. Cinnamon, for example, is a powerful anti-inflammatory spice that regulates blood sugar and keeps skin wrinkle-free, he says.
If your sweet tooth craves chocolate, it's OK to indulge in a piece. Like tea and blueberries, cocoa has a high level of catechins, antioxidants that can turn off damaging transcription factors and turn on protective ones. Cocoa contains procyanidin B-2, which protects brain cells from inflammation and can stop the production of pro-inflammatory chemicals that are released in the skin.
"The baby boomers are probably responsible for the big push to look and feel young," says Perricone. "Even with younger generations, everyone knows that by taking a proactive role in your health, eating the correct diet, getting moderate exercise and reducing stress, we can look 25 years younger than an identical twin at age 60 who didn't make the same lifestyle changes."
Twenty-five years may be a lot to ask from salmon and cinnamon. But Perricone's recommended foods are certainly high in nutrition and may even prolong youth.