ChefMD : Food As Medicine News

Mothers-to-be: eat salmon for the omega-3s

MON, 21 Apr 2008 09:00:00 CST

Salmon is often referred to as "brain food," and that extends to babies too. Researchers in Canada studied 109 Inuit infants in Quebec, followed them through development during pregnancy and then tested them at the ages of 6 months and 11 months. Their tests indicated just how strong the link is between the omega-3 fatty acids - found in abundance in salmon - and the healthy development of babies.

Exposure to omega 3s during infant development raised levels of DHA, an omega-3 fatty acid, in the umbilical cord. The kids with highest cord DHA levels had better vision at 6 months, and better cognitive development, motor development, and coordination at 11 months.

Folate for Fatherhood? A new study finds benefits for potential dads, too.

THU, 03 Apr 2008 09:00:00 CST

You've heard about the benefits of folate for women trying to conceive and deliver a healthy baby, right? Well, it turns out folate might help men with this quest for kids as well.

A new study tracking 89 healthy, non-smoking men has found that better than vitamins C or E, it was folate that dialed up their sperm and dialed down aneuploidy—meaning too many or too few chromosomes. Men with the highest levels of folate—over 700 mg daily-- had up to 30 percent less aneuploidy, which means less chance of failure to conceive, miscarriages, Down's, Turner's and Klinefelter's Syndrome, and more chance of a healthy baby.

Tomatoes KO Cardiovascular Disease

TUE, 18 Mar 2008 09:00:00 CST

Saying to-may-to versus to-mah-to is a lot more fun than saying "cholesterol" and "cardiovascular disease", isn't it? Want to reduce cholesterol so you lessen your chances of having to deal with cardiovascular disease? Eat more tomatoes! They help lower LDL ("lousy") cholesterol levels, helping to lower your chances of getting cardiovascular disease, which causes about half the deaths in Europe and one-third of the deaths in the United States.

A recent study in Finland published in the British Journal of Nutrition tracked 21 volunteers who either consumed a high-tomato diet (an ounce of ketchup and just over 13 ounces of tomato juice daily) or a no-tomato diet (none at all) over a three-week period. Those consuming the high-tomato diet were found to have a 5.9% decrease in overall cholesterol levels and a 12.9% decrease in LDL ("lousy") cholesterol levels. That's a knockout!

Sweet News: Tell Your Kids' Colds to Buzz Off with Honey

TUE, 12 Feb 2008 09:00:00 CST

Is your little one or teen bothered by a nagging cough? Try honey! This sweet, natural ingredient our buzzing friends with the stingers make has been used for various medicinal purposes for thousands of years.

Recent medical research of honey versus cough syrup shows honey the clear winner. A single bedtime dose of dark buckwheat honey—½ teaspoon for kids ages 2 years to 5 and up to 2 teaspoons for teens—soothed throats better than dextromethorphan cough syrup. Kids with colds had fewer, less severe cough, and better sleep—and their parents did too!

Berry, Berry Good for You: Pancakes That Help Prevent Cancer

FRI, 27 Jan 2008 09:00:00 CST

Your mom was right: breakfast is the most important meal of the day. Why not kick off your day with a delicious — and powerful -- cancer-fighting breakfast?

A breakfast featuring berries gives you a sweet start and, as a recent study has shown, can help prevent esophageal cancer in people with Barrett's esophagus, a pre-cancerous condition. In the study, women ate 1 ounce and men ate 1.5 ounces of freeze-dried black raspberries every day for 26 weeks. Over half of the patients had less oxidative stress and DNA damage, which can lead to cancer, than before they started. Some people also had more protective enzymes called GSTpi, which help detoxify carcinogens and oxidants.

Along with high antioxidant activity, raspberries provide polyphenols, fiber, manganese, riboflavin, folate, niacin and potassium, all in a tiny delicious berry that can be a dessert in itself.

Fish Oil Doses Hard to Swallow?

WED, 09 Jan 2008 09:00:00 CST

Think the best way to get your omega-3 health benefits for your brain and your heart is through a supplement? Not necessarily! Let your food work as medicine. In most cases, food works better than supplements to deliver healthy ingredients that keep you going. Plus, your favorite foods fill you up and deliver nutrients that work together.

Most recently, a new 16-week study among pre-menopausal women revealed that eating fish increased their red blood cell levels of omega-3 fatty acids faster and as well as taking a supplement. Just 2 servings of fish per week were as good as 1-2 fish oil capsules per day. And fish tastes better, too!

Nothing Forbidding About Them: Eating apples during pregnancy helps reduce asthma risk in children.

TUE, 18 Dec 2007 09:00:00 CST

Apples don't just help people discover gravity or keep doctors away. They're a sweet, delicious source of nutrition and researchers keep finding new ways apples deliver health benefits.

So moms-to-be, this one's for you: apples are associated with lower rates of childhood asthma in five-year-old if their mothers ate apples during pregnancy. Other fruits were included in the study, but apples were the only one found to have an effect. Why? Apples deliver a particular combination of phytochemicals, such as flavonoids, that seem to have this beneficial effect.

Childhood asthma is on the rise in most Western countries and it's the most common long-term condition in Great Britain, where the study was conducted. Not coincidentally, apple consumption there has fallen over the past 30 years. So eat more apples!

Are you a dessert person? You're in luck! Try my ChefMD®-approved recipe for Apple Crisp with Sweet Cinnamon and Walnuts. You'll get the delicious, tart sweetness and all the goodness of the apples, while lowering the chances your little bun in the oven will suffer from childhood asthma. Cinnamon and walnuts provide additional flavor and a host of healthy benefits of their own as well. So you can be a caring mom-to-be while enjoying a delicious dessert! How's that for a sweet combination?

Tall, Dark and Good for You: Improved coronary blood flow is the latest health benefit of dark chocolate.

TUE, 27 Nov 2007 09:00:00 CST

Researchers are finding more and more reasons why dark chocolate is good for you. A new study from Japan recently delivered to the American Heart Association confirms that dark chocolate helps improve coronary circulation.

How does dark chocolate do this? It turns out that the flavonoids in dark chocolate can help your coronary arteries to dilate and let more blood flow. This helps to keep your circulation healthy, making things a little easier on your heart. In scientific terms, this is known as keeping your CFVR up—your coronary flow velocity reserve. Aren't you glad you asked?

Now remember, we didn't say any chocolate: the beneficial flavonoids in dark chocolate, which are a type of plant chemical called cacao polyphenols, are not present in significant amounts in milk or white chocolate.

Rev Up the Pinto: Beans are good for your heart.

TUE, 13 Nov 2007 09:00:00 CST

Looking for something to drive down Good Health Boulevard? Try a Pinto. No, not the much-maligned self-immolating vehicle made famous in the 1970s. Pinto Beans!

A brand new study published in the Journal of Nutrition found that adults who consumed at least one serving of pinto beans every day for 12 weeks had significant reductions in cholesterol.

A key portion of the study dealt with people suffering from metabolic syndrome, which has been linked to an increased risk for type-2 diabetes. Metabolic syndrome affects an estimated 32% of adults in the US and about 15% in Europe.

The cholesterol decrease among pinto bean-eaters was primarily the LDL (lousy) cholesterol, which is great news. Pintos also reduced the HDL (good) cholesterol, but that loss can easily be recovered with other foods in your diet. The study concluded that eating pinto beans can improve lipid profiles, which means a lower risk of cardiovascular disease.

Eat More Trees: Broccoli removes "lousy" LDL cholesterol and lowers heart disease risk.

WED, 31 Oct 2007 09:00:00 CST

One way cholesterol can't affect your heart is if it can't get to it.

Researchers from the University of Hawaii have found that the cancer-preventing chemical in broccoli can also be good for your heart.

Scientists studied the compound called indole-3-carbinol in broccoli. Once you eat broccoli, I3C forms, and starts a chain reaction of slowing. It decreases the production of lipids in the cells, including triglycerides and cholesterol esters.

Seeing is Believing: Nutrient in zucchini lowers risk of age-related macular degeneration.

FRI, 19 Oct 2007 09:00:00 CST

Zucchini's gorgeous deep green hue isn't the only thing that pleases the eye. It also fights age-related macular degeneration, the leading cause of legal blindness among people age 55 and over.

As more and more Baby Boomers approach the "speed limit" age threshold, the number of people diagnosed with macular degeneration is expected to increase dramatically. Macular degeneration causes vision loss in the center of the eye, leaving only peripheral vision.

The good news is its advance can be prevented. Research conducted by the National Eye Institute concluded that a higher intake of lutein significantly reduces risk for the advance of macular degeneration. Zucchini is loaded with lutein and xeaxanthin to help protect vision, probably by absorbing blue light that could damage the macula.

Calming Kids with ADHD: Omega-3 fatty acids help improve behavior.

THU, 27 Sep 2007 09:00:00 CST

There's great nutrition news for approximately 2 million children in the US who have ADHD. Consuming foods and supplements rich in omega-3 fatty acids may produce significant improvements in ADHD-related behavior, including inattention and hyperactivity symptoms.

That's the conclusion of researchers led by Barry Sears from the Inflammation Research Foundation, Massachusetts. In a controlled study, nine ADHD children (aged 8 to 16) received eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) concentrates (16.2 grams per day: 10.8g EPA, 5.4g DHA) for eight weeks. At the end of the study, the researchers reported blood levels of EPA and DHA were significantly increased, and behavior was greatly improved, as assessed by a psychiatrist.

Unlike saturated fats found in butter and beef, omega 3 fatty acids are polyunsaturated. Unsaturated fats, unlike saturated fats, are liquid at room temperature and remain liquid when refrigerated or at room temperature. They are incorporated into cell membranes, where they help produce anti-inflammatory chemicals and reduce chronic inflammation.

The three most nutritionally important omega 3 fatty acids are alpha-linolenic acid, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Fish is a rich source of omega 3 fatty acids, especially EPA and DHA. A four-ounce serving of salmon has 83% of the daily value of omega 3 fatty acids.

Mom's Right: Eating lots of fruit is good for you, improving bone health and reducing osteoarthritis risk.

THU, 04 Sep 2007 09:00:00 CST

Chalk up another one for the wisdom of Dr. Mom.

A new study published in Arthritis Research and Therapy suggests vitamin C and other antioxidants contained in fruit help reduce bone marrow lesions in the knee, which cause pain in osteoarthritis.

Initiated more than 10 years ago, the study followed 293 healthy adults without knee pain or injury, asking them to complete a food frequency questionnaire to measure their antioxidant intake. Ten years later, the researchers measured cartilage volume, bone area, cartilage defects and bone marrow lesions. The study suggests a beneficial effect of vitamin C intake is a reduction in bone size and the number of bone marrow lesions, meaning a reduced risk of painful knee osteoarthritis.

Osteoarthritis is the most common form of arthritis, affecting 21 million people in the US alone. It's associated with a breakdown of cartilage in joints and can occur in almost any joint in the body. The chance of developing the disease increases with age, but even people in their 20s and 30s can get osteoarthritis.

Update on Soy: Isoflavones linked to decrease in prostate cancer risk.

TUE, 28 Aug 2007 09:00:00 CST

Into the ongoing debate about whether soy increases or decreases cancer risk, comes a new study from Japan. It suggests increasing your intake of soy sauce, tofu, green soybeans and other soy foods, because their isoflavones cut prostate cancer risk by as much as 58 percent.

The study recruited 200 Japanese men with different stages of prostate cancer and compared their dietary intakes with 200 healthy males. An increased intake of soy isoflavones was significantly associated with a decreased risk of prostate cancer. Twelve soy foods were measured in the study: tofu, natto, miso soup, bean curd, fried bean curd, fried bean curd with vegetables, soy flour, dried bean curd, soybean milk, soy sauce, green soybeans and bean sprouts.

More than 500,000 new cases of prostate cancer are diagnosed every year worldwide. Cancer is the direct cause of over 200,000 deaths, and even more alarming is the 1.7 percent rise in the incidence of prostate cancer over 15 years.

Milk: The New Beverage of Choice for Younger Women Who Want to Reduce Breast Cancer Risk

WED, 25 Jul 2007 09:00:00 CST

From strong bones to healthy teeth, and soft, shiny hair, the vitamins and minerals contained in milk help keep bodies strong and healthy.

And now, new research from Brigham and Women's Hospital and Harvard Medical School suggests pre-menopausal women who consume higher amounts of calcium and vitamin D may lower their risk of developing breast cancer by almost 40 percent. Every year, more than 1 million women are diagnosed with breast cancer worldwide, with the highest incidences in the U.S. and the Netherlands.

Dairy products and oily fish like salmon and tuna are some of the best food sources to help you get enough cancer-fighting vitamin D. Dietary recommendations call for people age 50 and under to consume 200 international units (IU) of vitamin D a day. So how much is that? An 8-ounce glass of milk contains 100 IU of vitamin D, so drink two glasses to get enough. Daily calcium intake should be about 1000 mg, which is equal to about 2.5 cups of yogurt.

Popeye Was Wrong: Spinach has more folic acid than iron, and its flavonoids can help lower ovarian cancer risk.

FRI, 15 Jun 2007 09:00:00 CST

Everyone knows spinach is loaded with iron, right? A recent study indicates eating more spinach may lower ovarian cancer risk. The flavonoid kaempferol found in spinach and some cabbages is associated with a 40 percent reduced risk of ovarian cancer. The study was led by Margaret Gates from Brigham and Women's Hospital and Harvard Medical School in Boston.

Calorie for calorie, leafy green vegetables like spinach provide more nutrients than any other food. Spinach is a great source of six crucial nutrients: vegetable pre-vitamin A (beta carotene), vitamin B6, folic acid, potassium, zinc and magnesium. Spinach is a rich source of folic acid, which decreases the risk for neural tube defects such as birth defects of the brain and spina bifida.

All nuts are not created equally!

THU, 24 May 2007 09:00:00 CST

Almonds help reduce heart disease and diabetes risk, and maintain your desired weight.

A high-fat food that's good for you? It's not an oxymoron, it's almonds. A one-ounce, 160-calorie handful is rich in monounsaturated "healthy" fats, the same liquid fat found in olive oil. They're also an excellent source of vitamin E and magnesium, and a good source of protein and fiber, as well as potassium, calcium, phosphorous and iron.

Over the years, several studies have demonstrated almonds help lower LDL "bad" cholesterol, and contribute to the prevention of diabetes and heart disease. And now researchers are learning almonds may also help maintain your desired weight.

Despite the addition of a handful of almonds to a daily diet, people do not gain weight. New preliminary research presented at the Experimental Biology (EB) Annual Meeting in Washington, D.C., on May 1, looked at why that is. Bottom line, it seems that calories absorbed by the body are less than predicted, and it may have something to do with how quickly these tasty nuts are chewed.

It could very well be that the calories listed on the food label are more than the amount actually available in our bodies.

And that's great news for everyone trying to maintain their ideal weight, and concerned about heart disease and diabetes. So get more almonds into your diet today, either as a snack or part of a meal.

Find Your Thrill with Blueberries: This Super Food Helps Prevent Colon Cancer

Fri, 20 Apr 2007 09:00:00 CST

Don't bother looking for the mythical Blueberry Hill from the old Fats Domino classic. If you want a real thrill, just head to your local grocer or farmers market and get a pint of fresh blueberries.

Blueberries are bursting with nutrients and flavor, yet very low in calories. Researchers at Tufts University analyzed 60 fruits and vegetables for their antioxidant capability, and the blueberry topped the list, rating highest in its ability to destroy pesky free radicals that can cause everything from heart disease to cancer.

And now, a new study suggests blueberrries help prevent colon cancer. Scientists at Rutgers University and the US Department of Agriculture discovered that pterostilbene, a phyto-compound found in blueberry skins, shows promise in preventing colon cancer and reducing some colon cancer risk factors.

Pterostilbene (pronounced TARE-oh-STILL-bean) is similar to the antioxidant resveratrol found in grapes and red wine. Pterostilbene is also present in grapes, but it's more abundant in blueberries. Researchers aren't really sure how it works, but they're doing more studies to find out.

So, get more blueberries into your diet today, especially if you're at risk for colon cancer. They're great right out of the carton, sprinkled over yogurt or on top of a bowl of steel-cut oatmeal, and of course, in a rich, dense, high-fiber muffin.

Stomach Problems? Here's an Offer You Can't Refuse-Olive Oil!

Wed, 11 Apr 2007 09:00:00 CST

The Corleone family in the movie The Godfather had a business called Genco Olive Oil Import Company. Now, I don't know if the fictional Corleones ever suffered from an ulcer or two, but my guess is they knew olive oil helps prevent stomach ulcers. And boy, could they use help with that!

We've known for years that olive oil is great for heart health, but now a new Spanish study suggests virgin olive oil may also help prevent ulcers. Tests have shown the antioxidant compounds found in virgin olive oil are effective against H. plylori bacteria. These bacteria infect the lining of the stomach or upper small intestine, and are responsible for millions of cases of gastritis and peptic ulcers every year.

So just how much olive oil do you need each day? The USDA Food Pyramid suggests five to six teaspoons a day of oils from plants for women and six to seven teaspoons a day for men, which is never a hard task because olive oil is so versatile. Use it on meat before grilling, toast nuts with it, or whip up some deliciously healthy hummus with olive oil. And don't forget, you can also drizzle it on bread, baked potatoes, vegetables, salads and soups for added flavor and health benefits!

In a Bad Mood? Eat More Salmon! Omega-3s are Good for Your Heart, and Your Brain.

Mon, 19 Mar 2007 09:00:00 CST

Overly critical of your spouse's spending habits? Losing your temper over the littlest things? Mad because last week's episode of Desperate Housewives was a re-run?

Maybe you need to improve your mood. Eating more foods rich in omega-3s just might do the trick. Omega-3s are the healthy fatty acids found in fish like salmon and mackerel, and in plant foods like walnuts, flax, hemp and canola oil.

Omega-3 fatty acids seem to affect areas of the brain associated with emotion. A new study focused on 106 healthy people. Those who had low blood levels of omega-3 fatty acids scored worse than those with high levels on tests designed to assess mood, personality and impulsive behavior.

So how much omega-3 should you be getting in your diet? The American Heart Association recommends eating at least two servings of fatty fish each week. But I recommend eating as many different types of omega-3 rich fish as you enjoy. Salmon, for example, is a flavorful, versatile fish that you can roast, poach, grill or broil. Look for Alaskan Wild Salmon, free of the additives of much farm-raised salmon.

Roasting Tomatoes Helps Increase Lycopene Absorption and Reduce Cancer and Heart Disease Risk

Wed, 07 Mar 2007 09:00:00 CST

So, this big burly beefsteak tomato's walking through the vegetable patch with a petite cherry tomato. The cherry tomato can't keep up with the speedy big boy, so the beefsteak says, "Hey, cherry tomato—catch up!"

Comedy club material? Not really. But there's nothing funny at all about the health benefits of tomatoes. Lycopene in tomatoes helps protect not only against prostate cancer, but breast, pancreatic and intestinal cancers, especially when eaten with fat-rich foods, like avocado, olive oil or nuts.

Scientists have a fancy term for lycopene absorption: bioavailability. I always tell my patients that they can get the most nutritional benefit from tomatoes by eating them cooked, in sauces, soups, stews and salsas. Cooking some high-lycopene foods zaps the nutrient, but tomatoes are different. Cooking actually increases the lycopene content bioavailability to your system.

Tomatoes are a very good source of potassium, niacin, vitamin B6, and folate. Diets rich in potassium have been shown to lower high blood pressure and reduce the risk of heart disease. And niacin can be used to raise your healthy cholesterol (HDL).

Enjoy the Health Benefits of Wine, Without Drinking a Drop!

Thu, 01 Mar 2007 09:00:00 CST

Great news for people who don't like wine! The latest studies show you can get almost the same benefits from grape juice. The reason? Purple grape juice contains powerful disease-fighting antioxidants called flavonoids that give wine many of its heart-healthy benefits.

Heart and vascular problems develop when endothelial cells that line blood vessels don't work properly. Researchers recently found that flavonoids in Concord grape juice activate the endothelial cells to produce nitric oxide. Nitric oxide helps protect against cardiovascular disease and helps maintain healthy blood vessels and blood pressure.

Bottom line, grape juice is a terrific way to get many of wine's potential health benefits. When you go for the juice, choose the purple kind, which is far richer in antioxidant flavonoids than red or white.

Enjoy a four-ounce glass with breakfast or for an afternoon snack, and your heart can realize almost the same benefits your wine-drinking friends like to brag about. Or uncork one of the fine nonalcoholic red wines on the market and enjoy with dinner or with appetizers. They're loaded with antioxidants and wonderful flavor -- and you can drink all you like without worrying about the drive home!

Eating Broccoli & Tomatoes Together May Slow Cancer Growth

Mon, 19 Feb 2007 09:00:00 CST

Researchers at the University of Illinois have discovered eating broccoli and tomatoes together may help slow prostate cancer growth. Now, this hasn't been tested on humans, but studies in the lab are encouraging.

So how does it work? Well, researchers aren't really sure, but they believe it has something to do with the unique interaction of glucosinolate in broccoli with lycopene in tomatoes, as well as the hundreds of other nutrients present in both. Cruciferous vegetables like broccoli contain nutrients called glucosinolates. They support your body's normal detoxification processes, which men need to maintain healthy levels of both male and female hormones. And, prostate cancer is essentially the result of a hormonal imbalance.

Lycopene is a carotenoid, a natural antioxidant coloring found in fruits and vegetables like tomatoes. In the body, lycopene is normally concentrated in the prostate and testes, and its consumption is associated with a lower prostate cancer risk. So bottom line, the lower your blood levels of lycopene, the higher your risk for prostate cancer.

It doesn't take a rocket scientist to figure out that the combination of phytonutrients in tomatoes and broccoli may have a significant impact on prostate cancer growth.