Healing Foods

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WDDTYWHAT DOCTORS DON’T TELL YOU

2 Power foods: meals and drinks as good as drugs7 Fighting cancer with food8 Berry good for you10 Acai berry: a super-food?12 Noni juice: hype or hope?14 Pomegranate juice: a juicy cure-all?16 Tomatoes: our everyday heroes18 Spirulina: the super seaweed19 Mushroom magic21 A sweet truth22 Green tea: the natural disease fighter23 Spice up your life24 Powerful porridge25 The raw-food diet26 The best diet for better bones

Healing FoodsThe foods and drinks that are promising disease fighters

2 WDDTY Healing Foods

Healing Foods

There’s now enough evidencearound to state categorically thatthe standard Western diet of

processed foods and cola drinks is one ofthe main causes of chronic disease,while the so-called Mediterranean diet isthe best way to maintain good healthand longevity. The latter diet is rich invegetables, fruits, olive oil and fish, andcan help to prevent heart disease,cancer and many of the other chronicconditions that beset so many of ustoday. Recent research suggests that itcan even ward off mental decline, suchas dementia and Alzheimer’s disease(Arch Neurol, 2010; 67; 699–706).

But are all the foods included in theMediterranean diet equal, or are somemore equal than others? And are thereother foods not included in the diet thatare also worth including in our dietaryregimens?

As funding policies slowly start tochange, researchers have been able tomove from drugs research toinvestigations of the foods we eat. Whatthey are beginning to discover are theso-called ‘power foods’—those foodsthat can not only prevent disease, butcan even combat them as effectively aspharmaceuticals do.

Here are some of the more recentfindings, listed in the most likely wayyou’d consume them.

Breakfastu Oats. Porridge oats help to prevent

arterial diseases. They combatchronic inflammation, which canlead to atherosclerosis (hardening of the arteries). Oats contain severalhealth-giving compounds, such as

avenanthramides, which have anti-inflammatory qualities, and phenolicantioxidants, which prevent bloodcells from sticking to artery walls.Oats can also lower cholesterol (US

Department of Agriculture (USDA)/Agricultural

Research Service (ARS), 16 February 2010;

www.ars.usda.gov/is/pr/2010/100216.htm).Oats are a low GI (glycaemic

index) food that take a long time todigest, so that they slowly releasesugar into the bloodstream. Whenwe eat porridge, the body produces agut hormone, GLP-1, which makesus feel full for longer, therebycurbing cravings for snacks (Presented

at the Society for Endocrinology BES meeting,

18 March 2009, Harrogate, UK).u Maple syrup. If porridge or oats are

pretty much the healthiest way tostart your day, it gets even betterwhen you add maple syrup on top.The syrup contains 20 compoundsthat are beneficial, includingphenolic antioxidants that help tofight cancer, bacterial infections anddiabetes.

However, it’s important to makesure that you buy pure maple syrup,and not products that have maplesyrup flavouring (Presented at the Spring

2010 Meeting of the American Chemical

Society, 21 March 2010, San Francisco, CA). u Grapefruit for breakfast is a healthy

start to the day if you have chronichepatitis C. The conventional treat-ment is a powerful drug such aspegylated interferon, but that comeswith a range of side-effects such as

nausea, anaemia, depression andskin rash. However, researchers inBoston have discovered that agrapefruit, or any other citrus, maywork just as well. The activeingredient, naringenin, blocks apathway in the life cycle of the hepa-titis C virus (JAMA, 2008; 299: 1532).

The naringenin in grapefruit—which makes it taste bitter—mayalso prevent type 2 diabetes. Theantioxidant helps the liver to breakdown fat while increasing insulinsensitivity. Researchers in Jerusalemhave found that it also mimics theactions of an antidiabetes drug, butwithout the side-effects. Naringeninhas the same positive benefits asfasting, say the researchers, whicheventually causes the liver to breakdown fatty acids instead of carbo-hydrates (PLoS ONE, 2010; 5: e12399).

u Yoghurt containing living ‘friendly’bacteria is a probiotic that makesthe gut more efficient. It also helpsto ward off health problems such as diabetes and obesity. Researchershave been investigating how pro-biotics change gut microbes. Inessence, says researcher JeremyNicolson from Imperial CollegeLondon, the live bacteria commu-nicate with the gut microbes and‘remind’ them how to be healthy (Mol

Syst Biol, 2008; 4: 205). u Watermelon is just as effective as

a statin drug for reducing bloodpressure—but you would need to eatthree of them a day to see

Hippocrates, the father ofmedicine, famously saidthat our food should beour medicine—andresearchers are finallydiscovering those that areevery bit as powerful asdrugs

Power foods: meals and drinksas good as drugs

WDDTY Healing Foods 3

any positive benefits. Watermelon isrich in the amino-acid L-citrulline,which is a better tolerated form of L-arginine, the amino acid thatdirectly affects blood pressure. In thebody, L-citrulline converts to L-arginine which, if taken directly, cancause nausea and gastrointestinalproblems, especially in those whoalready have hypertension. In onestudy, nine adults with high bloodpressure normalized their bloodpressure after taking watermelonextract—as L-citrulline/L-arginine at2.7 g/1.3 g daily—for six weeks (Am

J Hypertens, 2010; doi: 10.1038/ajh.

2010.142).u Eggs have become bad boys in our

obsession with keeping cholesteroldown. But it appears that they aregood for the heart after all—andreduce high blood pressure. Boiledand fried eggs produce peptides thatare natural ACE inhibitors—a familyof antihypertensive drugs thatinhibits angiotensin-convertingenzymes—with fried eggs beingparticularly effective for preventingcardiovascular disease, includinghypertension (J Agric Food Chem, 2009;

57: 471–7).

Lunchu Watercress. Add some watercress

to your lunchtime salad if you have breast cancer, as it may stop thetumours from progressing.Researchers have discovered thatwatercress contains a compoundthat interferes with signals fromtumour cells, and stops the body’sflow of essential blood and oxygen.

Starved of these essential supplies,the tumour stops growing.

So, simply eating a bowl of water-cress—around 80 g—every day isenough to switch off the cancer cells’signals, researchers at the Universityof Southampton have discovered.The blood tests of breast-cancersurvivors confirmed that the proteinthat helps nourish cancer cells hadbeen affected (University of Southampton

press conference, 14 September 2010;

www.soton.ac.uk/promotion/watercress_brea

st_cancer_01.shtml).u Walnuts and walnut oil. If you’re

feeling stressed, add walnut oil—orwalnuts—to your salad. Both the oiland nuts are rich in omega-3 fats,which help the body to cope withraised stress levels. These fats alsolower both blood pressure and LDL,or ‘bad’, cholesterol levels.

When researchers at Penn StateUniversity tested the walnut diet ona group of 22 volunteers for sixweeks, it was found that their restingblood pressure and responses tostressful situations improved overthe study period (Penn State University

press release, 4 October 2010; http://

live.psu.edu/story/48843). u Tomatoes offer a range of health

benefits, and can cut your risk ofcancer and heart disease. Men whoregularly eat tomatoes and tomato-based products, such as tomatosauce and pizza, can cut theirprostate cancer risk by 35 per cent (J Natl Cancer Inst, 1995; 87: 1767–76).

u Olive oil. Dressing your salad witholive oil will help to ward offAlzheimer’s disease—and may even

reduce the symptoms if you alreadyhave it. The best type is extra virginolive oil, which is especially rich inoleocanthals, a naturally occurringpolyphenol that can alter thestructure of the neurotoxins thatcontribute to the debilitating effectsof Alzheimer’s (Toxicol Appl Pharmacol,

2009; 240: 189–97).

Dinneru Broccoli. It’s the king of vegetables

and it also offers a wide range ofhealth benefits. Broccoli and othercruciferous vegetables are full ofchemicals called ‘sulphoraphanes’,which boost the immune system.Sulphoraphane reverses the declineof cellular immune function andkick-starts dendritic cells, which willalso improve immune function, sayresearchers from the University ofCalifornia at Los Angeles (J Allergy Clin

Immunol, 2008; 121; 1255–61).u Brussels sprouts. These cruciferous

vegetables of the Brassica genus—like broccoli—can stop the spread ofcancer. Brussels sprouts encouragethe body to produce a substancecalled ‘13C’ (indole-3-carbinol) thatcan fight cancer and block thedevelopment of cancer cells.Scientists at Ohio State Universityhave so far tested only breast-cancercells, but they believe it can alsocombat other types of cancer, suchas prostate, liver and colon cancers,as well as non-Hodgkin’s lymphoma.

In laboratory tests, the scientistsnoted that 13C destroys themolecules associated with breastcancer. The scientists have alsospeculated that these vegetablesmight also reverse some of thesymptoms of Alzheimer’s disease(Cancer Prev Res, 2010; 3: 818–28).

u Seaweed may not be the obviousaccompaniment to your eveningmeal, but this overlooked, mineral-rich vegetable is one of the health-iest foods you can eat. This isbecause it’s full of fucoidan, asulphated polysaccharide, that killscancer/tumour cells. Researchers atthe Hashemite University in Jordantested a seaweed extract on non-Hodgkin’s lymphoma cells, andfound that it suppressed lymphomagrowth while leaving healthy cellsintact (Presented at the Second AACR

Dead Sea International Conference on

The way we prepare food can be as important as the food itself. Overcookvegetables, and you lose most of their health-giving ingredients. So, hereare a few cooking tips from the world of science.u Carrots. Don’t chop carrots up before you cook them. Cooking them

whole will retain their cancer-fighting compound falcarinol. They’ll tastebetter, too (Newcastle University School of Agriculture, Food and Rural Development

press release, 18 June 2009).u Vegetables. After cooking 20 different vegetables by six methods—

boiling, microwaving, pressure-cooking, griddling, frying and baking—and measuring antioxidant levels, it was found that cauliflower lost mostof its nutritional goodness after boiling and microwaving, as did peasafter boiling, and zucchini (courgettes) after boiling and frying. Onlygreen beans, beetroot and garlic kept their antioxidant levels after beingsubjected to most cooking methods (J Food Sci, 2009; 74: H97–103).

Preparing and cooking food


Healing Foods

Advances in Cancer Research, 7–10 March

2010, Jordan).u Brown rice. If you regularly eat

white rice, just switching to brown,unprocessed rice could be all that ittakes to prevent type 2 diabetes, sayresearchers. Making the changereduces your risk by 16 per cent, butit plummets to 36 per cent if youalso change to whole grains such aswhole wheat and barley (Arch Intern

Med, 2010; 170: 961–9).u Shellfish are a rich source of vitamin

B12, the one that is most closelyassociated with good mental healthinto old age. Those who have lowstores of B12 are the most likely tosuffer from brain shrinkage, which is thought to be associated withdementia and Alzheimer’s disease.When researchers at the Universityof Oxford monitored 107 people,aged 61 to 87 years, for five years,they found that brain atrophy was sixtimes more likely in those deficientin the vitamin. It’s also reckonedthat 40 per cent of the generalpopulation are deficient in thevitamin. Lead researcher DavidSmith said: “The rate of shrinkage ofthe brain as we age may be partlyinfluenced by what we eat” (Neurology,

2008; 71: 826–32). Liver is another richsource of vitamin B12.

u Fish. Eating fish a few times a weekcan reduce your chances of a heartattack, and the benefits are furtheramplified if you also supplementwith omega-3 oil, say researchersfrom the University of Alabama.Those who eat fish once or twice a week nearly halve theirchances of a heart attack that couldbe fatal or require hospital care, saythe researchers, who followed thediets and health of 36,234 womenfor nine years. Those who ate threeservings of fish a week were the leastlikely to have a heart attack, whileeven just one serving—especially if supplemented with omega-3capsules—offered good protection(Eur J Clin Nutr, 2010; 64: 587–94).

In a separate study, which came to the same conclusion, researchersemphasized the importance ofeating oily fish—such as salmon,sardine, trout and herring—to getthe most protection for your heart.So even if you do suffer a heartattack, your chances of having a

You are more likely to get cancer if your diet is primarily red meat, it’s beenfound, whereas vegetarians and those who eat mainly fish are much morelikely to stay cancer-free compared with meat-eaters.

Surprisingly, however, colorectal cancer is the only cancer that is moreprevalent in vegetarians than in meat-eaters.

Researchers at the University of Oxford discovered the benefits of avegetarian or fish-based diet when they profiled the health and diets of52,700 people, grouped as meat-eaters, fish-eaters, vegetarians andvegans. Most were consuming the recommended five-a-day servings of fruitand vegetables, which are supposed to help maintain good health.

Yet, the number of cancers among vegetarians and fish-eaters wassignificantly lower than in meat-eaters, although the high rate of colorectalcancer among vegetarians was surprising (Am J Clin Nutr, 2009 March 18; doi:

10.3945/ajcn.2009.26736L).u Buying organic is worth the price, say researchers. Organically grownGolden Delicious apples are 15-per-cent higher in antioxidants andphytochemicals than conventionally grown varieties. The researchers, whocompared organic with non-organic over a three-year period, noted thatorganic apples also had 10-per-cent higher concentrations of phyto-chemicals, known to have numerous health benefits, including protectionagainst cancer and heart disease (J Agric Food Chem, 2009; 57: 4598–4605f).

Vegetarian or not? Organic or not?

second one are reduced by 30 percent just by eating oily fish (J Am Coll

Cardiol, 2009; 54: 585–94).Fish is also a great de-stresser.

When we are stressed or depressed,we produce more proinflammatorycytokine chemicals such as inter-leukin-6. The omega-3 oils in fish area natural anti-inflammatory, and can counteract the worst effects ofstress (Perspect Psychol Sci, 2009; 4:

367–9).u Baked rhubarb crumble. Traditional

Chinese Medicine (TCM) hasrecognized the cancer-fightingqualities of rhubarb for thousands ofyears, and the West has finally comeup with its own version—one that isboth a treat and an anticarcino-genic: baked rhubarb crumble.Researchers at Sheffield HallamUniversity found that rhubarb afterbeing baked for 20 minutes developspolyphenols, powerful anticancerchemicals that can stop cancer cellsfrom growing and even kill them(Food Chem, 2010; 119: 758–64).

Drinksu Lemonade concentrate. If you suffer

from recurring kidney stones,drinking 2 L of water containing 120mL of concentrated lemon juiceevery day will eventually stop stoneformation. The treatment was tested

in 11 patients, who reported adecrease in stone formation of 87per cent (J Urol, 2007; 177: 1358–62).

u Cranberry juice. The infection-fighting qualities of cranberry juiceare well known, and scientists nowbelieve it may also be useful againstserious staphylococcal infectionssuch as the deadly superbug MRSA(methicillin-resistant Staphyloccusaureus), prevalent particularly inhospitals and nursing homes. Whenwomen were given either cranberryjuice or a placebo to drink, and hadtheir urine mixed with strains ofEscherichia coli and S. aureus thatcan cause a range of infections, fromskin rashes to MRSA, the cranberryjuice stopped both strains fromgrowing and was especially effectiveagainst S. aureus (Presented at the 240th

National Meeting of the American Chemical

Society in Boston, MA, 23 August 2010).u Beetroot juice is effective for reduc-

ing high blood pressure quickly. In one test, it reduced bloodpressure levels in just 24 hours.Nitrate in the juice is the activeingredient, say researchers fromQueen Mary University of London,and this is bio-converted to nitrite—a potent vasodilator—in the tissues.Just 250 mL of the juice is enough tolower blood pressure, and it’seffective even in those with severe


hypertension (Hypertension, 2010; 56:

274–81).u Tea. Green tea is the king of the

teas, providing a vast range ofhealthful benefits. It prevents oralcancers, even in those at high riskbecause of a premalignantcondition. Used as an extract, itprevented high-risk people fromdeveloping the cancer; of 41individuals tested, 58 per cent ofthose given the highest dose of greentea extract did not develop thecancer compared with 36 per cent inthose taking the lowest dose (Cancer

Prev Res [Phila], 2009; 2: 931–41). Green tea also protects the eyes,

protecting them against diseasessuch as glaucoma. The tea’s anti-oxidants penetrate the tissues of theeye, and strengthen the lens andretina, researchers have found (J

Agric Food Chem, 2010; 58: 1523–34).Most extraordinary of all, green

tea is one of the few agents that cancombat a form of cancer that isbelieved to be incurable. It reduceslymph-node size in cases of chroniclymphocytic leukaemia (CLL). Aningredient in the tea—a polyphenolcalled ‘EGCG’ (epigallocatechin 3-gallate)—appears to be the key, sayresearchers after testing it in 31 CLL patients, all of whom were givenEGCG extract at doses ranging from400 mg to 2000 mg twice a day.Those given the highest dosagesreported substantial reductions inlymph-node size—with no side-effects (J Clin Oncol, 2010; 28 [suppl]: 7s,

abstr 6522).However, if you want to control

your diabetes, black tea is better. On being tested against green andoolong teas, black tea proved to havethe most beneficial qualities fordiabetics. Black tea is richest inpolysaccharides, which have glucose-inhibiting qualities. The tea was alsothe most effective free-radicalfighter, and free radicals play a keyrole in the development of cancerand rheumatoid arthritis (J Food Sci,

2009; 74: C469–74).Drinking between three and six

cups of black tea every day alsoreduces your risk of heart disease by45 per cent compared with drinkingonly one cup of tea a day. However,the benefits of tea-drinking startfalling away if you drink more than

Although a diet of vegetables, fruits and juices is an excellent preventative,some foods can even counteract disease, and may be as powerful asdrugs—but without the side-effects. Here are some foods to add to your dietif you have the following conditions.

u Alzheimer’s disease: brussels sprouts, shellfish, apple juice, olive oilu Asthma: blackcurrantsu Breast cancer: watercress, brussels sprouts, broccoli, seaweed,

rhubarb u Cancer: brussels sprouts, broccoli, seaweed, rhubarbu Colitis: blueberriesu Dementia: brussels sprouts, broccoli, shellfish, apple juiceu Depressed immune system: broccoli, applesu Diabetes (type 2): grapefruit, black tea, blueberry juiceu Heart problems: watermelon, eggs, oily fish, beetroot juice, dark

chocolate, grapes, almonds, flaxseedu Hepatitis C: grapefruitu High cholesterol: eggs, almonds, flaxseedu Hypertension (raised blood pressure): watermelon, beetroot juice,

dark chocolate, grapesu Kidney stones: lemonade concentrateu Leukaemia (CLL): green teau Non-Hodgkin’s lymphoma: seaweedu Prostate cancer: pomegranate juiceu Staphyloccal infections: cranberry juiceu Stress: walnuts, walnut oil, oily fishu Urinary tract infections: cranberry juice

As good as drugs

six cups; in this case, the protectiveeffect fell to just 36 per cent (Arterio-

scler Thromb Vasc Biol, 2010; 30: 1665). The polyphenols in tea also help

to strengthen our bones, and you will start to see these benefits afterdrinking three cups a day for just ashort period of time, according toresearchers at the British NutritionFoundation (Daily Telegraph, 10 June

2008; www.telegraph.co.uk/news/uknews/

2104561/Drinking-tea-can-reduce-heart-

attack-risk.html).u Blueberry juice. This is a powerful

antidiabetic that can help in thefight against putting on weight—provided that the fruit’s skin ismixed into the concoction. In thiscase, the drink reduces blood sugarlevels in diabetics, and also protectsagainst diabetes and obesity. It’s atits most powerful after it has been‘biotransformed’ (fermented) bySerratia vaccinii bacteria for threedays, say researchers from theUniversity of Montreal (Int J Obes

[Lond], 2009; 33: 1166–73).u Apple juice. Drinking just two

glasses of apple juice a day canimprove some of the worst effects

of Alzheimer’s disease. When 21 Alzheimer’s sufferers

were given two 4-oz glasses of thedrink every day for a month, markedimprovements were seen in anxiety,agitation and delusions. Overall, thepatients’ caregivers believed that thedrink improved both behavioural andpsychotic symptoms by 27 per cent(Am J Alzheimers Dis Other Demen, 2010;

25: 367–71). u Red wine can protect against stroke

and reduce your risk of cardio-vascular disease—provided that it’sdrunk in moderation.

The active ingredient in red wineis resveratrol, which is found in theseeds and skin of red grapes—andonly red wine delivers the amount ofresveratrol required to have anybeneficial effect, say researchers atthe Johns Hopkins University Schoolof Medicine (Exp Neurol, 2010; doi:

10.1016/j.expneurol.2010. 03.032). u Coffee. A cup of coffee in the

morning helps to reduce chronicinflammation and oxidative stress,while increasing levels of ‘good’ HDLcholesterol. It may also be protectiveagainst type 2 diabetes.


Healing Foods

Coffee contains several nutrients,such as calcium, and hundreds ofbiologically active compounds suchas polyphenols (Am J Clin Nutr, 2010; 91:

950–7).u Pomegranate juice can slow the

progress of prostate cancer, and mayeven work as a cancer preventative.The juice reduced levels of prostate-specific antigen (PSA) in 48 menwith prostate cancer by 60 per cent.Researchers say that it could be apotent alternative treatment incases where surgery has failed (J Urol,

2009; [suppl]: 181, 4, abstr 826).

Snacksu Dark chocolate. The flavanols in

dark chocolate improve arterialhealth and, as a result, can“significantly” reduce high bloodpressure, or hypertension, sayresearchers. Dark chocolate isespecially effective in those whoalready have high blood pressure.Also, eating just a little darkchocolate every day for five years can reduce the risk of heart attackand heart disease by 20 per cent(BMC Med, 2010; 8: 39; doi: 10.1186/1741-

7015-8-39). Eating 40 g (nearly one-and-a-

half ounces) of dark chocolate everyday for two weeks can also improve signs of anxiety in even the mosthighly stressed individuals (J

Proteome Res, 2009, 8: 5568–79).u Grapes. The flavonoids in grapes

can dramatically reduce your risk ofheart failure. Just nine servings, orhandfuls, of these fruit every day canlower blood pressure and improveheart muscle function, and mayeven counteract the effects of a poordiet. Researchers from theUniversity of Michigan in Ann Arborfound that grapes started to showpositive effects after 18 weeks in astudy of laboratory mice (J Gerontol A

Biol Sci Med Sci, 2008; 63: 1034–42).Snacking on grapes may also stop

the downward spiral that often endswith type 2 diabetes and heartdisease. The benefits are seen withinthree months, say researchers fromthe University of Michigan HealthSystem, who have discovered thatphytochemicals in grapes can arresta cluster of health problems that arecollectively known as ‘the metabolicsyndrome’. These factors include a

We all know that a white-bread and processed diet lies at the root of manyof the chronic diseases that are so commonly seen these days—and here’swhy.u Processed foods cause heart disease because they have a high

glycaemic index (GI), which puts a strain on the arteries for several hours.Researchers in Israel tested processed foods on a group of healthyvolunteers, who were given cornflakes, sugar, bran flakes or water—andonly those who drank just the water had normal arteries afterwards. Therest suffered from poor arterial function that lasted for several hours (J Am

Coll Cardiol, 2009; 53: 2283–7). u Cola drinks such as Coca-Cola and Pepsi can lead to diabetes and

muscle weakness. They cause potassium blood levels to drop, which canlead to serious muscle problems. Researchers in Greece found that thosewho drank excessive amounts of cola could even suffer from paralysis,although victims made a full recovery once they stopped drinking it. Onesuch victim was drinking 2–9 L/day, researchers noted, although theaverage consumption is less than 0.5 L/day (Int J Clin Pract, 2009; 63: 900–2).

u Red and processed meats, when eaten in large quantities, can increaseyour chances of cancer or even death. In a survey of 47,976 men and23,276 women, those in the top fifth of red-meat-eaters—in other words,those who ate 62.5 g/1000 calories every day—were far more likely to dieprematurely from all causes compared with those in the bottom fifth ofred-meat consumption. If you can’t live without meat, switch to a whitemeat such as chicken, say the researchers (Arch Intern Med, 2009; 169:

562–71).

Foods and drinks to avoid

large waist, high blood pressure,reduced glucose tolerance andraised levels of C-reactive protein, amarker of inflammation (Presented at

the Experimental Biology 2010 Conference,

26 April 2010, Anaheim, CA).u Almonds have been described as the

healthiest snack of them all. Eatingjust 73 g (3 oz) can reduce ‘bad’LDL cholesterol levels by 24 percent, lower insulin output and evenhelp to improve gut health. Positiveeffects are seen after four months,say researchers. The nuts areespecially effective when eaten soonafter a meal (Townsend Letter, 2008; 305:

24).u Flaxseed. Sprinkling just a few

table-spoons of flaxseed on yourfood every day can be as effective asa drug for lowering cholesterollevels. The seeds are rich in omega-3 fats and lignans, a phytoestrogen,and were able to reduce cholesterollevels in 90 men by around 10 percent. This is similar to theeffectiveness of a statin drug, butwithout the risk of side-effects. Themen consumed 3 tbsp/day offlaxseed for three months bysprinkling them on the food they

were eating (Presented at the American

Society for Nutrition Annual Meeting, 24–28

April 2010, Anaheim, CA). u Blackcurrants. These fruit reduce

lung inflammation, and can improvebreathing during an asthma attack.They are rich in epigallocatechin, anantioxidant, which works with thebody’s immune system to reduceinflammation (Mol Nutr Food Res, 2010;

54 suppl 2: S159–70).u Apples are a good source of soluble

fibre, and aid the body’s healingprocesses by transformingunhealthy cells. In general, an appleis one of the best ways to boost theimmune system (Brain Behav Immun,

2010; doi: 10.1016/j.bbi.2010.01.015).u Blueberries can offset the worst

symptoms of stomach problemssuch as pain and bloating, and caneven counteract colitis. They mayeven protect against developinggastro-intestinal problems in thefirst place. The fruit are rich inpolyphenols that have bothantimicrobial and anti-oxidantqualities (AlphaGalileo, 2010;

www.alphagalileo.org/ViewItem.aspx?ItemID

=67814&CultureCode=en).Bryan Hubbard

Harald Gaier, aregistered naturopath,osteopath, homeopathand herbalist,practises at TheAllergy and NutritionClinic, 22 HarleyStreet, London (www.drgaier.com).


Up to one in three of us willdevelop cancer at some timein our life. However, we can

protect ourselves against thedisease by improving our naturalimmune defences, and making theright nutritional and lifestylechoices.

Anticancer foodsu Green tea is chockful of the

antioxidants and anticancerpolyphenols that impede thegrowth of new blood vessels thattumours need in order to growand spread (http://ezinearticles.com/

?Cancer-Fighting-Diet---Green-Tea&id

=521349).u Dark chocolate (with a cacao

content of at least 70 per cent)also contains antioxidants andpolyphenols—one small squarecontains the equivalent of a cupof green tea—both of which canretard the growth of cancer cells( h t t p : / / e z i n e a r t i c l e s . c o m / ? D a r k -

C h o c o l a t e - H e a l t h - B e n e f i t s - F o r -

Everyone&id=2422699>).u Mushrooms (crimini, enoki, hen-

of-the-woods, maitake, oyster,portobello, shiitake and turkey-tail) stimulate the activity andreplication of immune cells(WDDTY vol 11 no 7, pages 6–7).

u The Alliaceæ family (includingchive, garlic, leek, onion andshallot) promotes apoptosis (orprogrammed cell death) incancers of the breast, colon, lungand prostate (Cytotechnology, 2008;

56: 179–85). u Ginger root, which can be grated

into a stir-fry, sliced or made intoan infusion, is a powerful anti-cancer agent that preventscancer cell proliferation (Anti-

cancer Res, 1997; 17: 873–8; Cancer Res,

1996; 56: 1023–30). u Astragalus membranaceus, a

herb used in traditional Chinesemedicine, has proven successagainst viral infections and

Fighting cancer with foodcancer (Chin Med J, 1990; 103: 304–7).Its close relative milkvetch(Astragalus oxyphysus) has alsoshown promising anticanceractivity, as well as antimetastaticeffects against melanoma—atleast in mouse studies, so it maynot apply to humans (Cancer Res,

1988; 48: 1410–5). However, it didslow the growth of humanmelanoma cells grafted onto mice(Cancer Res, 1990; 50: 1867–72).

As this plant has relatives thatare toxic to humans, only takesupplements made by reputablemanufacturers such as TA Sci-ences, Terraternal or RevGenet-ics, companies that refer to theseproducts as ‘telomerase activatorsupplements’.

u Turmeric, an antioxidant andanti-inflammatory spice, cansignificantly promote apoptosisin cancer cells and impedetumour growth (Clin Cancer Res,

2008; 14: 4491–9). To make it moreeasily taken up by the body, mix it with black pepper and eitherolive or pumpkinseed oil.

u Lycopene-containing fruit & veg(apricot, beetroot, butternut andother squashes, carrot, pumpkin,sweet potato, tomato, water-melon and all coloured, non-green vegetables) are rich incarotenoids (such as lycopene)and vitamin A. They are proven toretard, or even halt, the growth

Common foods can pack apowerful punch in thefight against cancer

Tips for a cancer-preventing lifestyleu Heat food in glass or ceramic containers, not in plastics such as PVC,

styrofoam or polystyreneu Use lemon juice, white vinegar and baking soda for domestic cleaning

jobs; never use cleaning products that contain alkylphenols such as long-chain alkylphenol (LCAP), cresol or xylenol

u Use lavender and cedar bark in wardrobes to freshen and to deter moths,not naphthalene or tar camphor

u Avoid perfumes and haircare products that contain phthalates (whichnearly all of them do)

u Never use Teflon-coated pans and irons, but use stainless steel insteadu Eat organic meat from grassfed animals and organic dairy productsu Instead of the standard Western diet, switch to Mediterranean or Oriental

foods and cooking techniquesu Use olive oil, and natural sugar replacements such as xylitol crystals or

agave syrup.

of aggressive cancers (prostate,lung, colorectal, pancreatic,œsophageal, cervical, breast andstomach) (J Natl Cancer Inst, 1999; 91:

317–31; J Nutr, 2005; 135: 2037S–9S).u Cruciferous vegetables (such as

cabbage, cauliflower, turnip, bok-choy, radish, broccoli, brussels’sprouts, kale, swede and water-cress) have potent anticancerconstituents. To retain theirpotency, only briefly steam or stir-fry them (Lancet, 2005; 366: 1558–60).

u Citrus fruit (grapefruit, lemon,lime, orange, tangerine and uglifruit/tangelo) contain flavonoidsand stimulate the detoxificationof carcinogens from the liver(Carcinogenesis, 1998; 19: 425–31).

u Herbs and spices (particularlybasil, marjoram, mint, oregano,rosemary and thyme) contain oilsof the terpene family that blockthe enzymes that cancer cellsneed to invade adjacent tissue,thereby slowing the spread ofcancer—albeit so far only inanimal models (J Nutr, 2001; 131:

3027S–33S).Harald Gaier


Healing Foods

Berries have been a majorpart of our diet for cen-turies, but only recently

have scientists taken an interest intheir constituents and potentialhealth benefits. Now, what they’refinding is that berries of allvarieties—from strawberries andraspberries to goji and açaíberries—contain numerous ‘bio-actives’ that provide benefitsbeyond basic nutrition.

DementiaScientists recently reported thefirst human evidence thatblueberries can boost memory andmight even help to ward offdementia. Nine older-age adultswith early memory decline wereasked to drink around two cups ofa commercially available blueberryjuice every day for two months,while a control group drank abeverage without blueberry juice.Tests taken before and afterrevealed that those who drank theblueberry juice showed significantimprovements in learning andmemory, leading the researchers toconclude that blueberries mayoffer neurocognitive benefits (J

Agric Food Chem, 2010 Jan 4; Epub ahead

of print).These results confirm the

findings of previous animal studies,which showed that blueberries canreverse age-related deficits of bothbrain and behavioural function.Rats fed a blueberry-supplementeddiet performed better in maze and object-recognition tests, aswell as in tests of balance andcoordination.

Similar benefits have been seenwith cranberries and strawberries,although it appears that differentkinds of fruit may well be affectingdifferent parts of the brain. In onestudy, both blueberries and

strawberries were able to protectrats against radiation-inducedmental deficits although, whileblueberries improved learning,strawberries boosted memory (J

Agric Food Chem, 2008; 56: 636–41).

CancerNumerous studies have suggestedthat berries are potent cancer-fighters. In one test-tube study,extracts of six different kinds ofberries—blueberry, blackberry, blackraspberry, red raspberry, cranberryand strawberry—inhibited the growthof human mouth, breast, colon andprostate cancer cells. In addition, twoof the extracts—black raspberry andstrawberry—were able to stimulateapoptosis (cell death) in colon cancercells (J Agric Food Chem, 2006; 54: 9329–39).

The now popular açaí and gojiberries also have anticancer potential.Açaí berries appear to be effectiveagainst leukaemia cells, while thepolysaccharides found in goji berrieskill prostate cancer cells (J Agric Food

Chem, 2006; 54: 1222–9; J Med Food, 2009; 12:

695–703).However, to determine whether or

not these lab results apply to real life,human trials are currently ongoing.

Heart diseaseBerries may also have a role to play in

the prevention of heart disease. Agroup of 72 middle-aged men andwomen were asked to consume eithertwo portions of berries daily (100 g ofberries plus a small glass of a berrydrink) or control products, for twomonths. The berry group—whichincluded bilberries, lingonberries,blackcurrants, strawberries, choke-berries, and rasp-berries—ate anassortment of the berries whole,pureed or in juice form.

At the end of the study, the berry-eaters saw systolic blood pressurereductions of up to 7.3 mmHg, whilelevels of HDL (‘good’) cholesterolrose by over 5 per cent. Theresearchers also noted favourablechanges in platelet function (bloodcells involved in clotting) in thosewho ate berries (Am J Clin Nutr, 2008; 87:

323–31).

DiabetesSeveral animal studies suggest thatsome berries may have antidiabeticeffects. Indeed, a recent study inmice concluded that bilberries canimprove hyperglycaemia and insulinsensitivity in type 2 diabetes (J Nutr,

2010; 140: 527–33). Although human trials are scarce,

one found that a dietary supplementcontaining blueberry and seabuckthorn (seaberry; genus

Berry good for youExciting new research isrevealing that berries of allsorts may hold the keys tocombating cancer,dementia and otherdiseases


Hippophae) concentrates wasbeneficial in the treatment of type 1diabetic children (Acta Physiol Hung,

2008; 95: 383–93).

Berry promisingBerries appear to be promising in the prevention of bowel disease(www.berryhealth.org/abstracts/ReedAbstract.

html), urinary tract infections (Scand J

Urol Nephrol, 2009; 43: 369–72) and eyedisorders such as cataracts andmacular degeneration (Adv Gerontol,

2005; 16: 76–9). It’s likely that, with further

research, there will be many morereasons to make sure that thesecolourful fruit are part of your dailydiet.

Joanna Evans

Although berries contain micro- and macronutrients such as vitamins,minerals, folate and fibre, their various biological properties have beenlargely related to their high levels and wide variety of phytochemicals,including flavonoids, tannins and phenolic acids (‘bioactives’). In particular,anthocyanins—flavonoid pigments that give berries their bright colours—appear to have a wide range of antioxidant, anticancer and anti-inflammatory properties.

In rats, anthocyanins from blueberries can cross the blood–brain barrierand collect in brain areas that are important for learning and memory (Nutr

Neurosci, 2005; 8: 111–20). In the lab, black-raspberry anthocyanins can kill andinhibit the growth of oesophageal cancer cells, and alter gene expression(Nutr Cancer, 2009; 61: 816–26).

However, it’s likely that the health benefits attributed to berries are due toa synergistic or additive effect of the many phytochemicals they containrather than being the result of a single constituent acting on its own (J Agric

Food Chem, 2008; 56: 627–9).

Bioactive berries


Healing Foods

Until recently, the acai berry(pronounced ah-sigh-ee)was virtually unknown

outside of its native Latin America.Now, this tiny purple fruit (Euterpeoleraceae) has gained a worldwidereputation as a ‘super-food’, andhas found its way into everythingfrom juice drinks to supplementsto cosmetics.

Acai proponents claim that it’s atop source of antioxidants, withbenefits that include losing weight,enhancing the immune system,lowering cholesterol, boostingsexual performance, easing arth-ritis, improving digestion and evenfighting cancer.

But what does the science sayabout this supposedly super-fruit?

Antioxidant powerOne of the key claims made is thatit’s a superior source ofantioxidants—those much-laudedfree-radical fighters that preventand repair cell-damage. However,there’s mixed evidence for theantioxidant potency of theseberries. While studies agree thatacai is indeed a good source ofantioxidants, it’s not clear whetherit’s any better than the cheaper,more commonly available, anti-oxidant fruits such as blueberriesand strawberries.

According to a study comparingseveral popular juice drinksavailable in the US, acai juice hadonly middling levels of anti-oxidants, which were less thanthose of pomegranate, grape,blueberry and black cherry juices,but more than cranberry, orangeand apple juices (J Agric Food Chem,

2008; 56: 1415–22).In another study from Spain and

Brazil, comparing 11 differentfrozen fruit pulps, acai’s anti-oxidant activity was ranked fifth—above pineapple and passion fruit,but below mango, strawberry andgrapes (Cienc Rural, 2006; 36: doi:

Does this exotic fruitdeserve its ‘super-food’status?

Acai berry: a super-food?

10.1590/S0103-84782006000400037).In contrast, an analysis of the

antioxidant properties of freeze-dried acai fruit pulp and fruit skinpowder (OptiAcai) found “anextremely high scavengingcapacity” for free radicals—indeed, “by far the highest of anyfruit and vegetable tested to date”.Specifically, it showed asignificantly high antioxidantcapacity for scavenging peroxylfree radicals, involved in thedevelopment of tumors (J Agric Food

Chem, 2006; 54: 8604–10). However, thestudy doesn’t clarify whether theother fruits and vegetablesreferred to were tested in the sameway as acai, so we don’t know if it’sa fair comparison.

Health benefitsWhether acai packs the biggestantioxidant punch remains to be

seen, but what about its disease-fighting and health-boostingqualities? Surprisingly, not muchresearch has been done in thisarea, and most of the studies thathave been done are in animals.This means that the results maynot necessarily apply to humans.

In one recent animal study,Brazilian researchers examined thebenefits of acai on cholesterol inrats, and found that rats fed a high-fat diet supplemented with acaipulp had lower levels of total andnon-HDL (‘bad’) cholesterolcompared with the animals thatonly ate the high-fat diet. Thefindings suggest that acai—possibly because of its antioxidantactivity—may reduce the risk ofhaving high cholesterol (Nutrition,

2010; 26: 804–10).US researchers tested the

effects of acai pulp in fruit flies


(Drosophila melanogaster) fed ahigh-fat diet, and found that theflies supplemented with acai livedsignificantly longer than the non-supplemented flies. Acai supp-lementation was also associatedwith beneficial changes in certainage-related genes. “Açai has thepotential to antagonize thedetrimental effect of fat in the dietand alleviate oxidative stress inaging,” the researchers concluded(Exp Gerontol, 2010; 45: 243–51).

Acai might also reduce the riskof age-related neurodegenerativediseases such as Parkinson’s andAlzheimer’s. Scientists at theUniversity of Caxias do Sul inBrazil discovered that pretreatingrats with frozen acai pulp reducedthe damaging effects of hydrogenperoxide (an oxidizing agent),causing less damage to the cerebralcortex, hippocampus and cerebellumof the brain (J Med Food, 2009; 12:

1084–8).Perhaps the most exciting acai

study, however, is one that investigatedthe effects of the fruit on culturedhuman leukaemia cells in the lab.University of Florida researchers foundthat acai pulp extracts reduced cancercell growth by up to 86 per cent—mostlikely by triggering a self-destruct(apoptosis) cell response (J Agric Food

Chem, 2006; 54: 1222–9). Although these findings are only

preliminary, they are encouraging.According to study researcher StephenTalcott, “Compounds that show goodactivity against cancer cells in a modelsystem are most likely to havebeneficial effects in our bodies.”

However, acai is by no meansunique in its cancer-fightingpotential. Another American studyof rats with chemically inducedoesophageal cancer found that anumber of different kinds ofberries—including strawberries,blueberries and black and redraspberries, as well as acai—wereequally capable of inhibiting tumourgrowth when added to the diet. Nosingle berry proved to be any betterthan another (Pharm Res, 2010; 27:

1138–45).

Clinical trialsThe results so far are generallypositive, but there is still a need for

human clinical trials to confirm thatacai berries can improve healthand/or offer benefits for particularconditions.

Although a couple of clinical trialshave been carried out, they focusedon the fruit’s antioxidant capacityrather than its effects on health.Nevertheless, the studies—bothinvolving 12 healthy volunteers, andboth published in the same issue ofthe same journal—show thatantioxidants from acai, whetherconsumed as a juice or a pulp, arereadily taken up by the human body(J Agric Food Chem, 2008; 56: 7796–802;

8326–33). Such findings are important as

it’s acai’s antioxidants that arethought to be behind its beneficialeffects in animal and laboratorystudies. Clearly, though, moreresearch is needed to determinewhether the consumption of theseberries will result in any disease-preventing and/or -treating healthbenefits, and to find the serving sizesneeded to obtain a beneficial dose inpeople.

Although exotic berry types such as acai and goji berries have becomepopular in recent years, studies suggest that the more common berries,such as blueberries and strawberries, should not be overlooked.

u Scientists recently reported on the first human evidence thatblueberries can boost memory and may even help to ward off dementia.Nine older-age adults with early memory decline were asked to drinkaround two cups of a commercially available blueberry juice every day for two months, while a control group drank a beverage without blueberryjuice. Tests taken before and after revealed that those who drank theblueberry juice showed significant improvements in learning andmemory, leading the researchers to conclude that blueberries may offerneurocognitive benefits (J Agric Food Chem, 2010; 58: 3996–4000).

u In one test-tube study, extracts of six different kinds of berries—blueberry, blackberry, black raspberry, red raspberry, cranberry andstrawberry—all were able to inhibit the growth of human mouth, breast,colon and prostate cancer cells. What’s more, two of the extracts—blackraspberry and strawberry—were able to stimulate apoptosis (cell death)in colon cancer cells (J Agric Food Chem, 2006; 54: 9329–39).

u A study involving 134,000 women and 47,000 men reported that peoplewho regularly ate blueberries or strawberries had significantly reducedrisks of developing hypertension (high blood pressure). The effect wasstronger with blueberry than with strawberry consumption. Comparedwith people who never ate blueberries, those who had at least oneserving of blueberries per week were 10-per-cent less likely to becomehypertensive (Am J Clin Nutr, 2011; 93: 338–47).

What about common berries?

The bottom lineConsidering the small amount ofresearch that’s been done so far,it’s astonishing that so manywebsites are getting away withmaking such huge claims for thisso-called miracle fruit. Whateverits possible merits, acai simplyhasn’t been proven to cure cancer,cut cholesterol, ease arthritis,assist weight loss or solve anyother health problem in people.

The research is promising, butwhether acai offers any benefitsabove and beyond those of otherantioxidant-rich fruit andvegetables remains unanswered.

Perhaps we should take theadvice of Wendy Marcason, aregistered dietitian and part of theAmerican Dietetic Association’sKnowledge Center Team, who says:“Until the health benefits of theacai berry are scientifically proven,it seems more reasonable, cheaperand safer to get antioxidants fromother fruit and vegetable sources”(J Am Diet Assoc, 2009; 109: 1968).

Joanna Evans


Healing Foods

Noni juice: hype or hope?Noni juice has beenmarketed as hope in abottle—a natural remedyfor a catalogue ofconditions. But does itreally work?

The fruit of the Morindacitrifolia plant, better known as‘noni’, has been a popular

Polynesian folk remedy for more than2000 years. Today, the juice of thefruit can be found in supermarketsand healthfood shops around theworld, and the products’ manu-facturers are claiming that it canboost immunity, increase energy andeven help fight cancer.

But what does the science sayabout noni?

Noni research Noni is supposedly useful for a widerange of health problems, includingarthritis, diabetes, high bloodpressure, muscle aches and pains,menstrual difficulties, headaches,depression and cancer. Nevertheless,the truth is that noni hasn’t beenwell studied in people for any healthcondition.

There is, however, a respectableamount of laboratory research usingthe fruit, and the findings of bothanimal and test-tube studies suggestthat noni juice does indeed have abroad range of biological effects.

Anti-cancer activity In the early 1990s, researchers at theUniversity of Hawaii reported anti-cancer activity using an alcoholprecipitate of noni fruit juice (noni-ppt). This was found to significantlyprolong—by up to 75 per cent—thelife of laboratory mice that had beenimplanted with Lewis lung carcinomacompared with their matched controlbrethren. The researchers concludedthat noni-ppt appeared to suppresstumour growth indirectly bystimulating the immune system (Proc

West Pharmacol Soc, 1994; 37: 145–6). A later study—but one also using

mice, so the results, again, may notapply to humans—found improved

survival times and curative effectswhen noni-ppt was combined withsuboptimal doses of standardchemotherapy drugs, such asadriamycin and cisplatin. Accordingto the researchers, these resultssuggest “important clinicalapplications of noni-ppt as asupplemental agent in cancertreatment” (Phytother Res, 1999; 13:

380–7).Noni also appears to be cancer-

protective. In a study using TahitianNoni Juice (TNJ), a popular productmade by Morinda Inc, the juice, whengiven to rats in drinking water,lowered the number of DNA adducts(pieces of DNA bonded to acarcinogenic chemical, indicatingthe beginnings of a cancerous cell).

Levels of DNA adducts werereduced by 30 per cent in the heart,41 per cent in the lung, 42 per centin the liver and 80 per cent in thekidneys. It was concluded that noni’santioxidant properties—comparableto those of vitamin C, grape seedpowder and pycnogenol—mightexplain the apparent cancer-preventative effects (Ann NY Acad Sci,

2001; 952: 161–8).

Other effectsSeveral compounds in noni areproven antibacterial agents effectiveagainst infectious bacteria such asPseudomonas aeruginosa, Proteusmorganii, Staphylococcus aureus,Bacillus subtilis, Escherichia coli,and Salmonella and Shigella species.Such antibacterial activity by noniexplains why the fruit has beentraditionally used to treat skininfections, colds, fevers and other

bacteria-related health problems(Acta Pharmacol Sin, 2002; 23: 1127–41).

Noni fruit also appears to haveanalgesic and tranquillizing prop-erties. When French researcherstested an extract of the roots inmice, they discovered “a significant,dose-related, central analgesicactivity” as well as sedative effects.The analgesic efficacy of noni extractwas nearly (75 per cent) as strong asthat of morphine, while remainingnon-addictive and side-effect-free(Planta Med, 1990; 56: 430–4).

Other laboratory evidencesuggests that noni has antiviral, anti-fungal, hypotensive (blood-pressure-lowering), anti-inflammatory andimmune-enhancing actions, too.

Human trialsOnly a few studies have looked at theeffects of noni juice in humans. Oneplacebo-controlled trial evaluatedthe effect of noni juice on physicalendurance in athletes. In this study,40 highly trained runners drank TNJor a placebo (blackberry juice)—100mL twice a day—for 21 days. Using atreadmill test, their endurance (timeto fatigue) was assessed before andafter the juice-drinking period. Theresults showed that endurance wasincreased by 21 per cent in the TNJgroup, whereas no improvement wasseen with the placebo drink. Theresearchers believe that the “potentantioxidant effects” of TNJ broughtabout their positive findings (J

Medicinal Plant Res, 2008; 2: 154–8).Other research has focused on the

effects of noni juice in smokers. Inone study, scientists analyzed noni’santioxidant activity by measuringlevels of oxygen free radicals in thesmokers’ blood before and afterdrinking TNJ. Compared withsmokers who drank a placebo (ablend of grape and blueberry juice)for 30 days, those who drank the nonijuice showed significant reductionsin superoxide anion radicals (SAR)and lipid hydroperoxide (LOOH)—biomarkers of degenerative diseasesassociated with smoking. “Theresults suggest an antioxidantactivity from noni juice in humans


exposed to tobacco smoke,” theresearchers concluded (Chem Cent J,

2009; 3: 13).The most promising clinical trial,

however, measured the impact ofnoni juice on DNA adducts in theblood of more than 200 smokers. Theresults showed that drinking 1–4 ozof TNJ for just one month reducedDNA adduct levels by almost 50 percent. Thus, a daily dose of TNJ maybe able to reduce the risk of cancerin cigarette-smokers (Nutr Cancer, 2009;

61: 634–9).

The bottom lineAlthough the results of noniresearch are promising, it’s still tooearly to say whether or not the fruitjuice is effective for any particularhealth condition. In fact, accordingto the European ScientificCommittee on Food, whichevaluated TNJ in 2002, there’s no

evidence that the product has anynutritional benefits beyond thoseobtained with any other fruit juices( h t t p : / / e c . e u r o p a . e u / f o o d / f s / s c / s c f /

out151_en.pdf). However, since that report, two

trials—both, however, funded by

Despite being approved as safe in many countries, there have been a fewreports of hepatitis in people drinking noni juice, with some suggesting thatthe compounds known as ‘anthraquinones’ might be responsible (World J

Gastroenterol, 2006; 12: 3616–9). Yet, hepatotoxicity tests of noni juice havefound it to be safe (J Toxicol Sci, 2009; 34: 581–5). One study—albeit in rats—even suggests that noni juice may be protective against liver damage (Plant

Foods Hum Nutr, 2008; 63: 59–63).Nevertheless, the US National Center for Complementary and Alternative

Medicine (NCCAM) advises that people with liver disease should steer clearof noni juice. Also, as noni is high in potassium, people on potassium-restricted diets (due to kidney problems, for example) should also avoid it.

Safety concerns

Morinda Inc—have found that TNJmay be superior to blackberry juice,and to a blueberry and grape juiceblend. But independent research isnow needed to confirm whether nonijuice is a truly useful healthy drink.

Joanna Evans


Healing Foods

Pomegranate juice isbeginning to amassevidence as a remedy foreverything from cancer toAlzheimer’s

If the hype is to be believed, justabout everyone can benefitfrom drinking pomegranate

juice. It’s touted as the naturalanswer to a laundry list of healthproblems—ranging from cancerand heart disease to diabetes andAlzheimer’s.

And although it all sounds toogood to be true, in fact, there’s animpressive amount of scientificresearch on this tart-tasting drink.Studies show that the juice of thisancient fruit may well have manymodern applications.

CancerRecent laboratory research hasrevealed that pomegranate juiceand its components possess potentanticancer properties. In onestudy, presented in December,2010, at the 50th annual meetingof the American Society for CellBiology in Philadelphia, res-earchers from the University ofCalifornia at Riverside dem-onstrated that pomegranate juicemight stop prostate cancer fromspreading.

The study, performed at the labof Manuela Martins-Green, aprofessor of cell biology, identifieda number of components inpomegranate juice—namely, phen-ylpropanoids, hydrobenzoic acids,flavones and conjugated fattyacids—that can both inhibit the growth of cancer cells andweaken their attraction to achemical signal that promotes themetastasis (spread) of prostatecancer to the bone.

These exciting findings couldlead to the development of newtherapies for preventing prostate-cancer metastases, the researcherssaid. What’s more, as the genesand proteins involved in themovement of prostate cancer cellsare essentially the same as those

A juicy cure-all?

involved in the movement of othertypes of cancer cells, pomegranatejuice may have a much broader roleto play in cancer treatment(www.sciencedaily.com/ releases/2010/12/

101212121741.htm).Indeed, previous research has

suggested that pomegranate juicecan inhibit the growth of breast,colon and lung cancer cells (Nutr

Cancer, 2009; 61: 811–5). In test-tubestudies using breast cancer celllines, pomegranate constituentswere shown to effectively inhibitangiogenesis (the growth of newblood vessels that enablescancerous tumours to grow andspread) as well as tumour growth,proliferation and invasiveness, andto induce apoptosis (programmedcell death) (Altern Med Rev, 2008; 13:

128–44). There is also laboratory

evidence to suggest that pome-granate juice may help to preventskin cancer (Exp Dermatol, 2009; 18:

553–61).However, the most important

question is whether pomegranatehas proved effective in any clinicaltrials. So far, only one has involvedcancer patients, although theresults are promising. Researchersfrom the University of California atLos Angeles (UCLA) studied 46men with prostate cancer whodrank 8 oz (240 mL) ofpomegranate juice every day. Theyfound that prostate-specificantigen (PSA) levels declined

significantly over the treatmentperiod, suggesting a potentialslowing of cancer progression.

Further research is currentlyunderway to determine whetherthese early results will besupported by a randomized,double-blind, placebo-controlledtrial (Clin Cancer Res, 2006; 12:

4018–26).

Heart diseaseIn addition to its cancer-fightingactivities, pomegranate juice alsoappears to have cardioprotectiveproperties, making it a usefulbeverage for those with heart disease.Indeed, a study by a team from ThePreventive Medicine ResearchInstitute in Sausalito, CA, found thatdrinking pomegranate juice hadbeneficial effects in patients withischaemic coronary heart disease(CHD). After randomly dividing 45patients with both CHD andmyocardial ischaemia (restrictedblood supply to the heart) into twogroups, one group was given 240 mL/day of pomegranate juice for threemonths, while the other received thesame amount of a placebo drink witha similar calorie content, flavour andcolour.

The results showed that blood flowto the heart improved by around 17 per cent in the pomegranate groupand declined by 18 per cent in theplacebo group. The researchers notedthat this benefit came with nonegative effects on lipids, bloodglucose, body weight or bloodpressure.

“In conclusion, daily consumptionof pomegranate juice may improvestress-induced myocardial ischemia inpatients who have CHD,” they wrote(Am J Cardiol, 2005; 96: 810–4).

Another study looked at the effectof pomegranate juice on patients withcarotid artery stenosis (CAS), wherethere is narrowing of the carotidarteries due to the build-up of plaque (atherosclerosis) in vesselwalls. This placebo-controlled trialshowed that the daily consumption ofthe fruit juice for one yearsignificantly reduced the thickness of the carotid artery walls by up to 30 per cent. The controls, on theother hand, showed further thicken-ing of the arteries.


Drinking pomegranate juice alsoappeared to reduce systolic bloodpressure and to retard cholesteroloxidation. These effects could bedown to the potent antioxidantproperties of the polyphenolcompounds found in pomegranatejuice, the researchers said (Clin Nutr,

2004; 23: 423–33).However, more studies are needed

to determine whether drinkingpomegranate juice is a usefulstrategy for the prevention of heartdisease in healthy people.

DiabetesDespite being naturally high in sugar,pomegranate juice has shownpromise in the treatment of healthproblems associated with diabetes.One small trial of 10 type 2 diabeticsand 10 non-diabetic controls foundthat a daily dose of the juice did notworsen diabetes factors such as bloodsugar levels but, instead, resulted insignificant antioxidative effects thatmight be able to cut the risk of heartdisease in such patients (Athero-

sclerosis, 2006; 187: 363–71). Heart disease risk is increased in

diabetics, as persistently raisedglucose levels intensify the ‘furring’and hardening of blood vessels seenin atherosclerosis.

“In most juices, sugars are presentin free—and harmful—forms,”explained lead study researcherMichael Aviram. “In pomegranatejuice, however, the sugars areattached to unique antioxidants,which actually make these sugarsprotective against atherosclerosis.”

In a follow-up study, drinkingpomegranate juice proved to have anumber of other beneficial effectsthat “could lead to retardation ofatherosclerosis development indiabetic patients” (J Agric Food Chem,

2008; 56: 8704–13).

Alzheimer’s and moreA study by scientists from LomaLinda University in Californiasuggests that pomegranate juicemight help to fight off Alzheimer’sdisease. Using mice predisposed todevelop Alzheimer’s-like pathologyand symptoms, the team examinedthe effect of drinking pomegranatejuice (roughly the equivalent of ahuman drinking one or two glasses a

day) or sugar water on the pro-gression of the disease.

Their findings showed that, aftersix months, the pomegranate juice-treated mice learned water-mazetasks more quickly and swam fasterthan the control mice, and also had50-per-cent fewer beta-amyloidplaques in the hippocampus of theirbrains. The build-up of such plaquesis considered one of the hallmarksof Alzheimer’s disease (Neurobiol Dis,

2006; 24: 506–15). However, clinical trials are

needed to confirm whether or notdrinking pomegranate juice willhave such similar effects in humanAlzheimer’s patients.

Also, other animal research hashinted at the juice’s neuroprotectiveeffects. When pregnant mice weregiven pomegranate juice, the resultssuggested that polyphenols in thejuice might protect their offspringfrom neonatal hypoxic–ischaemic(HI) brain injury. In humans, HIbrain damage is a major cause ofinfant illness and death in severelypreterm and very low-birth-weightbabies.

The study showed that theoffspring of pomegranate-treatedmice had significantly less brain-tissue loss (a 64-per-cent decrease)compared with controls whensubjected to experimentallyinduced HI brain damage. “Theseresults demonstrate that maternaldietary supplementation withpomegranate juice is neuro-protective for the neonatal brain,”the researchers said (Pediatr Res, 2005;

57: 858–64). Nevertheless, human studies are

again needed.

Pomegranate promiseDespite all the positive findings sofar, it’s still too early to say whetheror not pomegranate juice canprevent or treat a particularcondition. In fact, in the US, theFederal Trade Commission (FTC)has come down hard on claims madefor the potential benefits of thepopular fruit juice.

In September 2010, the FTC fileda lawsuit against Pom Wonderful,the brand of pomegranate juiceused in most of the scientificstudies, charging the company withmaking false and unsubstantiatedclaims. The commission said thatthe company’s advertising claimsover-stated the results of studiesand ignored the fact that somestudies found pomegranate juice tobe no more effective than aplacebo.

The studies being referred to areone that reported no statisticallysignificant effect of pomegranatejuice in men with erectile dysfunc-tion, and one that found nosignificant effect of the juice onarterial plaque build-up in patients at moderate risk for coronary heartdisease (Int J Impot Res, 2007; 19: 564–7;

Am J Cardiol, 2009; 104: 936–42).However, Pom Wonderful

strongly disputes the FTC’sassertions. “We do not make claimsthat our products act as drugs,” thecompany said. “What we do, rather,is communicate, throughadvertising, the promising sciencerelating to pomegranates.Consumers and their health prov-iders have a right to know aboutthis research and its results.”

Joanna Evans

The apparently beneficial effects of pomegranate juice have been largelyattributed to its antioxidant activity, which is mainly due to the highconcentration of polyphenols in the juice. Pomegranate juice has both ahigher total polyphenolic content and greater antioxidant activity than othercommonly consumed fruit juices, including orange, apple, pineapple,grapefruit, red grape and cranberry (Int J Food Sci Tech, 2010; 45: 1191–7).

It’s also worthwhile noting that the whole juice appears to be superior toits isolated and purified polyphenols in terms of antioxidant, anticancer andanti-atherosclerotic effects. This suggests that the effects of pomegranatejuice are most likely due to a synergistic effect of multiple compounds (J Nutr

Biochem, 2005; 16: 360–7).

A potent antioxidant


Healing Foods

The humble tomato maybe a powerful weapon inthe fight against cancerand heart disease

While the health industry toutsthe benefits of exotic fruitsuch as noni and goji berries,

researchers have been focusing on thehumble tomato. What they’re findingis that a diet rich in tomatoes—raw orcooked—might be a simple way toslash your risk of life-threateningconditions such as cancer and heartdisease.

Reduce cancer riskFruits and vegetables are generallyassociated with a reduced risk ofcancer, but tomatoes appear to beespecially good at fighting the disease.

In one of the biggest studies so far,Harvard researchers found that menwho ate lots of tomatoes and tomatoproducts (such as tomato sauce andpizza) reduced their risk of prostatecancer by 35 per cent. As foraggressive forms of prostate cancer,high tomato intakes cut the risk bymore than half (J Natl Cancer Inst, 1995; 87:

1767–76).Other studies have had similar

findings (Int J Cancer, 2005; 113: 1010–4; Exp

Biol Med [Maywood], 2002; 227: 852–9), withbenefits for women, too.

In one study of Brazilian women,those who regularly ate these fruitwere significantly less likely to havebreast cancer (Nutr Hosp, 2007; 22:

565–72). In the US, women whoconsumed lots of cooked tomatoesreduced their risk of multiplemyeloma (bone-marrow cancer)(Cancer

Causes Control, 2007; 18: 1065–76), whileboth male and female tomato eaterscan slash their risk of renal cellcarcinoma (a type of kidney cancer) byup to 50 per cent (J Am Diet Assoc, 2009;

109: 656–67).Although these findings don’t prove

that tomatoes prevent cancer,scientists suspect that lycopene, apotent antioxidant found in the fruit,is responsible for the anti-cancereffect. Indeed, a Finnish study found astrong link between blood lycopene

Tomatoes: our everyday heroes

levels and overall cancer rates in men(Ann Epidemiol, 2009; 19: 512–8). Lycopenehas proved able to reduce the risk ofprostate, lung, blood and gast-rointestinal tract cancers (Molecules,

2010; 15: 959–87).As a cancer treatment, lycopene

could be a complementary therapy forhigh-grade tumours (gliomas) of thebrain or spine (Neurol India, 2010; 58:

20–3). Most research, however, is onprostate cancer—and the evidence ismixed. Still, one review found that sixout of eight studies showed that thehigher the lycopene intake, the lowerthe levels of prostate-specific antigen(PSA), a diagnostic marker of prostatecancer. The evidence also suggestedthat lycopene can delay prostatecancer progression, and reducesymptoms such as pain and urinarytract problems (Prostate Cancer Prostatic

Dis, 2009; 12: 325–32).Animal studies show that lycopene

on its own may not be as effective aseating the tomatoes whole, suggestingthat these fruit contain other anti-cancer compounds besides lycopene (J

Natl Cancer Inst, 2003; 95: 1578–86).

Prevent heart diseaseTomatoes may also help to preventheart disease, the world’s number-onekiller disease. In a study of nearly40,000 women, those who ate themost tomato-based products had a 30-per-cent lower risk of heart disease anda 60-per-cent reduced risk of heartattack (J Nutr, 2003; 133: 2336–41).

Another study in women showed a linkbetween blood lycopene and heartdisease risk: the higher the levels, thelower the risk (Arch Latinoam Nutr, 2009; 59:

120–7). In men, Finnish researchersfound an inverse relationship betweenblood lycopene and atherosclerosis(plaque buildup in the arteries) (Am J

Clin Nutr, 2003; 77: 133–8).There’s even evidence that

tomatoes might be therapeuticagainst heart disease, as short-termtreatment with lycopene-rich tomatoextract was found to reduce bloodpressure in patients with hypertension(Cardiovasc Drugs Ther, 2009; 23: 145–51; Am

Heart J, 2006; 151: 100). Also, a study in Taiwan gave

participants either fresh tomatoes,tomato juice or a lycopene drink (alldelivering around 40 mg oflycopene/day) for six weeks. Onmeasuring the subjects’ blood lipids,they found that triglyceride levels andLDL (‘bad’) cholesterol were bothdecreased, whereas HDL (‘good’)cholesterol levels increased in thosewho consumed the fresh tomatoes andtomato juice. Surprisingly, nosignificant differences were observedin those who consumed the lycopenedrink, again suggesting the imp-ortance of eating the whole fruitrather than taking lycopene as adietary supplement (J Agric Food Chem,

2007; 55: 6475–81).

Other possible benefitsAnother benefit of eating tomatoes is


that they appear to offer naturalprotection against skin damage fromthe sun.

In one German study, nine healthyvolunteers consumed 40 g of tomatopaste (containing about 16 mg oflycopene) with 10 g of olive oil everyday for 10 weeks, while a control groupconsumed the olive oil alone. Theresearchers then analyzed thesubjects’ skin before and afterexposing them to artificial ultraviolet(UV) light. The results showed thatthe tomato-paste group had a 40-per-cent reduction in skin redness(erythema) compared with thecontrols (J Nutr, 2001; 131: 1449–51).

In another study by the sameresearch team, supplementation withtomato extract, tomato paste andlycopene each had a protective effectagainst UV-induced sunburn—although lycopene alone was the leasteffective. Those consuming thetomato extract and the tomato drinksaw skin redness reduce by 38 per centand 48 per cent, respectively,

Whole tomatoes appear to offer more health benefits than isolated lycopene, butwhat’s the best way to eat them?

Surprisingly, it appears that cooked and processed tomatoes are better thanraw ones. That’s because heating tomatoes weakens the fruit’s cellular structure,making it easier for the body to take up the lycopene. Moreover, as processinginvolves water loss, lycopene tends to be more concentrated in processedtomatoes than in fresh ones (Annu Rev Food Sci Technol, 2010; 1: 189–210).Nevertheless, processed products generally contain high levels of sugar, salt andother additives.

So, a good idea is to make your own tomato sauce, using fresh, organictomatoes, which can be served with pasta and other dishes. Also, be sure toinclude a little olive oil, as consuming lycopene with fat increases its absorption inthe body.

Raw or cooked?

compared with only 25 per cent in thelycopene-only group. Again, thissuggests that we’re better off eatingthe whole fruit rather than only takingan isolated compound from it (Int J

Vitam Nutr Res, 2005; 75: 54–60).In addition to sunburn, tomatoes

could also be useful for a range ofother health problems. Although such

research is still in its early stages, thefindings already hint at a beneficialrole of these fruit for asthma, gumdisease, age-related macular deg-eneration, neurodegenerative dis-orders and even osteoporosis (Annu Rev

Food Sci Technol, 2010; 1: 189–210; Exp Biol

Med [Maywood], 2002; 227: 845–51).Joanna Evans


Healing Foods

Spirulina has a host ofreported benefits, butdoes it actually work?

Spirulina: the super seaweed

The blue-green algae of the genusArthrospira, found in thesaltwater lakes of Mexico and

Central America, is popular withnutritionists and the health-consciouseverywhere. Often labelled ‘the world’shealthiest food’, it’s been said to boostimmunity, promote heart health,combat fatigue, encourage weight loss,eliminate allergies and even protectagainst cancer. Is there any truth tothese claims? WDDTY separates thefact from the fiction.

The factsu Nasal allergies. In a controlled

clinical trial, allergic rhinitispatients fed spirulina had signifi-cantly less sneezing, itching, nasaldischarge and congestion, compar-ed with the placebo group (Eur Arch

Otorhinolaryngol, 2008; 265: 1219–23).u High cholesterol. When the

effects of spirulina on cholesterolwere studied over 20 years ago in30 healthy men, it was found that 4.2 g/day markedly reduced levelsof LDL (‘bad’) cholesterol aftereight weeks (Nutr Rep Int, 1988; 37:

1329–37). Other clinical trials havereported similar results and, inone, spirulina not only reducedLDL cholesterol, but alsoincreased HDL (‘good’) chol-esterol, too (Evid Based Comple-ment

Altern Med, 2008 Sep 14; Epub ahead of

print).u Hypertension. In 36 Mexican men

and women, taking 4.5 g/day ofspirulina for six weeks dram-atically reduced both systolic anddiastolic blood pressure, with thelargest decreases seen in theyoungest (aged 18–38 years)(Lipids Health Dis, 2007; 6: 33).

u Arsenic poisoning. This is acommon problem in developingcountries where arsenic levels indrinking water are high. When 41patients with this condition weregiven either a placebo or spirulinaextract (250 g) plus zinc (2 g),twice daily for 16 weeks, urine and

hair analyses found that thespirulina–zinc combo removedsignificant quantities of arsenicfrom the body (Clin Toxicol [Phila],

2006; 44: 135–41).u Obesity. In the only trial of

spirulina for weight loss, there wasa small reduction in weight inobese people taking 2.8 g ofspirulina three times a day.However, further studies areneeded to confirm this, and it isalso not known whether thesupplement will have the sameeffects in those who aren’t sooverweight (Nutr Rep Int, 1986; 33:

565–74).u Cancer. In one clinical trial,

researchers found that 20 out of44 patients showed completeregression of leukoplakia (mouthcancer) after taking spirulina forone year vs only 3 out of 43 takinga placebo (Nutr Cancer, 1995; 24:

197–202). However, this was an “un-

blinded, non-randomized trial andas such cannot be regarded asevidence of a positive effect” (Evid

Based Complement Altern Med, 2008 Sep

14; Epub ahead of print).

The fictionOther studies show that spirulinadoesn’t work for certain conditions.Although it’s often claimed to fightfatigue and boost energy, a random-ized placebo-controlled trial suggestsotherwise. When four patients withchronic fatigue were given spirulina (3 g/day) for a month, it proved nobetter than a placebo (Phytother Res,

2007; 21: 570–3). However, as theseresults may have been biased by thedesign of the study, until more clinicalstudies are conducted, we just don’tknow.

Another claim is that spirulina canprotect the liver, especially in peoplewith chronic hepatitis. However, atrial of 24 patients with chronic viralhepatitis found that one month ofspirulina treatment had no significantresults (Rom J Intern Med, 2002; 40: 89–94).

It’s also worth noting that, despitethe widespread publicity, there’s noevidence that spirulina can help inattention-deficit disorder.

The bottom lineAlthough the spirulina studies arepromising, it’s still too early to saywhether or not it can prevent or treatany specific health problem. What’smore, the dosages used in most of thestudies were relatively high, so even if it does work, you’d need to take a lot of it to see any benefits. Still, as dietary supplements go, spirulina is aparticularly rich source of proteins,vitamins, amino acids, minerals andother nutrients. This means that,providing you choose a good-qualitysupplement, you can’t go far wrong.

Joanna Evans

Spirulina itself appears to be non-toxic, although blue-green algae may benaturally contaminated by highly toxic substances called ‘microcystins’,which could make their way into health supplements. Nevertheless, a surveyby Health Canada—which tested a broad sample of blue-green algaeproducts available on the Canadian market—found that all spirulinaproducts were microcystin-free (for details, go to www.hc-sc.gc.ca/ewh-semt/pubs/water-eau/ cyanobacter-eng.php#blue).

A genuine concern, however, is that spirulina can absorb any heavymetals present in the water in which it grows (Nutr Rep Int, 1989; 40: 1165–72),so make sure that you buy spirulina from a reputable manufacturer.

Is spirulina safe?


Mushrooms have been used inOriental medicine for over7000 years. But only recently

has the West begun to wake up to themedicinal and healing capabilities ofthese functional fungi. After severaldecades of extensive scientificscrutiny, various species show greatpromise against a raft of diseases.

Potent cancer fighterA number of mushroom componentsstimulate the immune system andinhibit tumour growth. In particular,their ‘polysaccharides’—long-chainsugar molecules—have been repeat-edly proven to have antitumour andimmunostimulant properties.

In the most comprehensive review of the literature, Cancer Research UKconfirmed the anticancer activity ofpolysaccharides from various mush-rooms, including reishi (Ganodermalucidum), shiitake (Lentinulaedodes), maitake (Grifola frondosa)and kawaratake (Coriolus versicolor).

Of these, the shiitake mushroomand its polysaccharide lentinan havebeen the most extensively researched.Numerous studies have demonstratedlentinan’s powerful immune-boostingeffects, which enhance the body’snatural antitumour capabilitiesrather than attack tumour cellsthemselves (Appl Microbiol Biotechnol,

2002; 60: 258–74). First isolated in 1970, lentinan

showed greater antitumour effectsthan other mushroom polysa-ccharides and was effective againstsome, though not all, types oftumours (Int J Cancer, 1974; 12: 259–61).In Japan, lentinan is approved for useas an anticancer drug. It isconsidered an important adjuvant

Mushroom magicMushrooms have beenvalued throughout theworld—particularly inAsia—as both food andmedicine for centuries.Now, some members of thefungal kingdom arebeginning to attract theattention of Westernmedicine.

treatment for several types oftumours, especially stomach andcolorectal cancers.

In one study of advanced stomachcancer, chemotherapy patients whoreceived injections of lentinan onceor twice a week in addition to theusual drugs lived significantly longerand had a better quality of lifecompared with patients who receivedchemotherapy alone (Hepato-

gastroenterology, 1999; 46: 2662–8).Lentinan also seems to greatly reducethe debilitating side-effects of chemosuch as nausea, pain, hair loss andreduced immunity.

However, although the compoundgiven orally can reduce colon cancer in animals (J Altern Complement Med, 2002;

8: 581–9), a US study of more than 60men with prostate cancer found thatsix months of treatment with shiitakeextract halted the disease in only fourof them (Urology, 2002; 60: 640–4).

More promising is the kawaratakemushroom. Coriolus, a long-estab-lished folk medicine for cancers of allkinds, is traditionally taken as a tea.Two extracts—polysaccharide-K (PSK;‘krestin’) and polysaccharopeptide(PSP)—both have potent anticancerproperties when taken orally. In fact,krestin is rated among the world’sbest-selling cancer drugs—andamong the world’s best-selling drugsoverall—and has no major side-effects, making it useful fordebilitated or elderly patients(Anticancer Res, 2002; 22: 1737–54).

In one randomized, placebo-controlled trial of more than 100patients after cancer-related surgery,significantly more patients were stillalive and disease-free after 10 yearswith PSK than with a placebo (Cancer

Immunol Immunother, 1990; 31: 261–8). In another Japanese trial of more

than 400 patients, again after colo-rectal-cancer surgery, 75 per cent ofthose given PSK plus chemotherapywere alive after three years, comparedwith 40 per cent of those given onlychemo (Dis Colon Rectum, 1992; 35:

123–30). In a follow-up study of patients

after radiotherapy for lung cancer,nearly 40 per cent of those takingPSK were still alive after five yearscompared with 16 per cent of thosenot taking PSK (Anticancer Res, 1993; 13:

1815–20). PSK can also prolong life in those

with cancers of the breast, nasophar-ynx, oesophagus and stomach (Altern

Med Rev, 2000; 5: 4–27). PSP, its sister polysaccharide, has

also shown powerful benefits for theimmune system, as well assubstantially reducing pain andimproving quality of life in those withcancers of the stomach, oesophagus,lung, ovary and cervix (Altern Med Rev,

2000; 5: 4–27).Reishi and maitake mushrooms

also have anticancer effects. Reishiappears to stimulate the immunesystem—in particular, tumournecrosis factor—to attack cancercells (Int J Cancer, 1997; 70: 699–705).Maitake attacks the cancer cellsdirectly. In one test-tube study, beta-glucan, the polysaccharide frommaitake, killed over 95 per cent ofprostate-cancer cells (Mol Urol, 2000; 4:

7–13). Clinical trials are underway in the

US and Japan not only with prostatecancer, but also with cancers of thebreast, lung, liver and stomach (Smith

JE et al. Medicinal Mushrooms and Cancer,

Chapter 7. Cancer Research UK; see www.

icnet.uk/labs/med_mush/med_mush.html).According to City of Hope’s Beck-

man Research Institute in Duarte,California, even eating those whitesupermarket mushrooms—from babybuttons to large stuffers—can helpward off breast cancer (J Nutr, 2001; 131:

3288–93; Cancer Res, 2006; 66: 12026–34).Extracts of white button mush-


Healing Foods

rooms (Agaricus bisporus) can sup-press oestrogen production, whichplays a major role in breast cancer.Crimini (including portabella) mush-rooms have similar actions. Oneactive ingredient in these mushroomsis conjugated linoleic acid, a well-known anticancer agent.

Although mushrooms cannot treatbreast cancer, say the researchers,eating about 100 g/day of whitemushrooms may act as a preventativein postmenopausal women; non-menopausal women can have a lowerintake and still benefit.

DiabetesMushrooms have shown impressiveactivity against diabetes. In mice,maitake significantly reduced bloodsugar (Biol Pharm Bull, 1994; 17: 1106–10),and doctors at New York MedicalCollege have found that a daily doseof 1000 mg of maitake in patientswith severe type 2 (non-insulin-dependent) diabetes can permanentlynormalize blood sugar levels (Diabetic

Med, 2001; 18: 1010). Reishi—known in China as lingzhi,

the ‘plant of immortality’—can alsoreduce blood glucose in diabeticpatients (Int J Med Mushr, 2005; 7: 111–8).Moreover, reishi can prevent or delaydiabetic kidney problems—albeit inmice, so it may not apply to humans (J Asian Nat Prod Res, 2006; 8: 705–11).

Yet another mushroom helpful indiabetes is Agaricus blazei Murill(ABM). In a randomized, double-blindstudy of 72 patients with type 2 diab-etes, those receiving ABM extract—1500 mg/day for 12 weeks—had animproved insulin resistance com-pared with those given a placebo (J

Altern Complement Med, 2007; 13: 97–102).The effect was attributed to

increased adiponectin, a hormonethat regulates fat and sugarmetabolism.

AIDS and HIVMushrooms can even help HIV/AIDSpatients to improve their immunefunction. In a controlled trial of 100HIV patients, lentinan taken with thedrug didanosine (ddI) increasedlevels of CD4 cells—among theimmune system’s main defenses—more than with ddI alone (J Med, 1995;

26: 193–207).What’s more, according to its

Japanese inventors, a patented beta-glucan extract of maitake known asthe ‘MD-Fraction’ is the mosteffective of all the known anti-HIVpolysaccharides and is as powerful asthe drug AZT (Altern Med Rev, 2001; 6:

48–60). In one long-term study, the MD-

Fraction was given to 35 HIV-positivepatients for 360 days. Although theresults were mixed, 85 per cent of thepatients reported an increased senseof well-being in terms of symptomsand secondary HIV-related diseases.The MD-Fraction appears to work bydirect inhibition of HIV andstimulation of the body’s own naturaldefences against HIV, rendering thepatient less vulnerable to disease(Mycoscience, 2000; 41: 293–5).

Coriolus and reishi mushroomsmay also have a place in fighting HIV(Life Sci, 1997; 60: PL383–7; Phytochemistry,

1998; 49: 1651–7).

Mushroom supplementsThe medicinal properties of mush-rooms are full of possibilities, but theresearch is still in its early stages.Nevertheless, there are a number ofcommercially available mushroomproducts already on the shelves.

Look for liquid products ratherthan powdered (dried) supplements

as, in general, they are thought to bemore bioavailable (readily taken upby the body). However, there appearsto have been no systematic attemptto evaluate this claim scientifically.Liquid extracts may just be moreconcentrated than the powderedones.

There is, however, evidence tosuggest that using whole mushroomsor mushroom extracts may be morebeneficial than taking its isolatedcomponents such as polysaccharides.According to scientists from theUniversity of California, whole mush-rooms contain a number of importantactive ingredients that may play asynergistic role against disease (Exp

Biol Med, 2004; 229: 393–406).Finally, it’s worth remembering

that medicinal and culinarymushrooms are often one and thesame, so many of the benefits ofmushrooms can be had simply bymaking them a routine part of yourdiet.

Recent research by the USDepartment of Agriculture hasdiscovered that most nutrients in rawmushrooms are fully retained whencooked, while others are retained atlevels of between 80 and 95 per cent(www.ars.usda.gov/is/pr/2006/060818.htm).

Joanna Evans

u A polysaccharide from shiitake has demonstrated benefit in chronic hepatitissufferers. LEM (Lentinula edodes mycelia) protects the liver, improves liverfunction and helps produce antibodies to hepatitis B (J Beijing Med University,

1987; 19: 93–5; Gasteroenterol Jpn, 1987; 22: 459–64; Kantansui, 1987; 14: 327–35).u Because maitake is rich in fibre, yet low in calories and fat, it is a potential

weight-loss aid. In a study of more than 30 overweight patients, those whotook maitake tablets (equal to 200 g of fresh mushrooms) daily for twomonths lost weight, despite making no other changes to their usual diets(Altern Med Rev, 2001; 6: 48–60).

u Japanese researchers have found that eating raw mushrooms can elimin-ate bad breath. Button, field and birch bolete mushrooms were among those with a high ability to ‘capture’ methyl mercaptan, the main chemicalresponsible for halitosis (J Agric Food Chem, 2001; 49: 5509–14).

u In 2005, a Norwegian study concluded that an extract of Agaricus blazeiMurill, an edible mushroom from Brazil, can both treat and prevent bacterialinfections such as otitis media, bronchitis, pneumonia and meningitis (Scand

J Immunol, 2005; 62: 393–8)u Fungal materials may make good artificial skin and wound covers. The idea

came from similar products based on crustacean shells and the fact thatfungal cell walls also contain chitin and/or chitosan. Indeed, Sacchachitin,prepared from the waste residues of Ganoderma tsugae (hemlock varnishshelf) fruiting bodies, can enhance skin wound-healing in both animals andhumans (J Biomed Mater Res A, 2005; 72: 220–7).

Functional fungi


If you’ve had a heart attack, a bar ofchocolate is probably the last thingyour doctor would recommend.

Nevertheless, new evidence suggeststhat chocolate could save your life byreducing your risk of having a fatalheart attack in the future.

Swedish researchers, as part of theStockholm Heart EpidemiologyProgram (SHEEP), quizzed 1169 heart-attack survivors on their chocolateconsumption, then followed them foreight years to see how their healthfared. They found that the morechocolate was eaten, the lower the riskof death due to heart disease—evenafter taking into account other riskfactors such as obesity, smoking andalcohol consumption.

Those who regularly indulged inchocolate—two or more times perweek—were up to three times less likelyto die of heart problems than those whoavoided it. Even eating chocolate lessthat once a month had a significantprotective effect (J Intern Med, 2009; 266:

248–57).These findings are intriguing, but

not surprising. Recently, the evidencehas been stacking up that chocolate—far from being an unhealthy treat—isactually a functional food withcardioprotective properties. Butbeware: not all chocolate is createdequal. Although the Swedish studydidn’t distinguish between types ofchocolate, much of the researchindicates that it’s only the dark kindthat’s good for the heart.

In one study, dark—but not white—chocolate was found to dramaticallyreduce blood pressure (BP) in 20 mildlyhypertensive patients, who wererandomly assigned to receive either 100g of dark chocolate or 90 g of white chocolate every day for twoweeks. Only the dark chocolate hadbeneficial effects, causing systolic BP toplummet by an average of 11.9 mmHg,and diastolic BP by 8.5 mmHg. Thismeans that chocolate is as effective as many of the antihypertensive drugscurrently on the market (Hypertension,

2005; 46: 398–405).When doctors at the University of

Cologne in Germany ran a similarstudy, but with less chocolate (just 6.3g/day, equal to 30 calories),remarkably, even this small amount ofdark chocolate (but, again, not whitechocolate) was able to reduce BP byalmost 3 mmHg. Although small, sucha decrease applied across a population“would reduce the relative risk ofstroke mortality by 8 per cent, ofcoronary artery disease mortality by 5per cent, and of all-cause mortality by4 per cent”, the researchers estimated(JAMA, 2007; 298: 49–60).

This suggests that we can enjoy thebenefits of chocolate without piling onthe pounds.

A guilt-free pleasureIn addition to lowering BP, darkchocolate appears to increase‘good’ HDL cholesterol whilelowering ‘bad’ LDL cholesterol (Free

Radic Biol Med, 2004; 37: 1351–9; J Nutr,

2008; 138: 1671–6). It’s also beenshown to reduce platelet clumping(blood clots) and to improvefunction of the endothelium, theinner lining of the arteriesresponsible for producing nitricoxide, which dilates blood vesselsand keeps the vessel lumen clear ofobstructions (Circulation, 2007; 116:

2376–82; J Am Coll Nutr, 2004; 23:

197–204). But how is it that such a high-fat,

sugar-laden treat can be good for us?The dark chocolate bars used in moststudies were at least 70-per-cent cocoasolids. Although these bars typicallyinclude around 12 g of sugar, thecocoa packs such a healthy punch thatit counteracts any adverse effects ofthe sugar. The key ingredients in cocoaare the flavanols, a subgroup of thenatural antioxidant plant compoundscalled ‘flavonoids’, already well-knownfor their heart-healthy effects (Nutr

Today, 2002; 37: 103–9). Indeed, the KunaIndians of Panama, who regularlyconsume large amounts of flavanol-rich cocoa, are virtually free ofhypertension and stroke, even thoughthey add salt to their food (Med

Hypotheses, 2009 Jul 2; Epub ahead of print).As for the fat in chocolate, much of

it is present in the form of stearictriglycerides, which increase goodHDL cholesterol and are readilycleared from the body via the gut (Crit

Care Nurse, 2007; 27: 11–5). Also, the fatslows the rate at which the sugar isreleased into the bloodstream, makingdark chocolate a low glycaemic index(GI) food.

So, while it may be some timebefore doctors start recommending abar of chocolate a day, it certainlyseems that the old adage is true: alittle of what you fancy does you good.

Joanna Evans

A sweet truthEating chocolate can helpprevent heart attacks, thelatest evidence suggests

Besides heart disease, chocolate may also have a role to play in otherhealth problems.u Sun damage. Eating chocolate rich in flavanols can help to protect the

skin from harmful ultraviolet (UV) radiation. When 30 volunteers weregiven 20 g/day of either high- (HF) or low- (LF) flavanol chocolate daily,after 12 weeks, those in the HF group saw their minimum erythemadose—the minimum dose of UV light to cause skin redness—more thandouble, while no significant changes were seen in the LF group (J Cosmet

Dermatol, 2009; 8: 169–73).u Diabetes. Dark chocolate may help to prevent diabetes. Eating 100 g/day

of dark, but not white, chocolate for two weeks improved insulinsensitivity (which leads to diabetes) in healthy volunteers (Am J Clin Nutr,

2005; 81: 611–4).u Chronic fatigue syndrome (CFS). In a placebo-controlled study of 10

patients with CFS, eating 15 g of dark chocolate three times a daysignificantly improved fatigue and physical functioning over an eight-week period. Indeed, two patients were able to return to work after havingsuffered CFS symptoms for two years (Endocrine Abstracts, 2006; 12: 68).

Beyond heart health


Healing Foods

Green tea: the natural disease fighter

Green tea is credited with avariety of health benefits—from aiding weight loss to

lowering cholesterol. Now, new findingsshow that the popular drink may helpto treat chronic lymphocyticleukaemia (CLL), a common form ofblood cancer for which there is nocure.

In a study of 33 CLL sufferers,Minnesota’s Mayo Clinic found thatdaily doses of epigallocatechin gallate(EGCG), an active ingredient in greentea, was well tolerated, even at veryhigh doses (up to 4000 mg/ day).Furthermore, many also saw somedegree of regression of theirleukaemia.

Specifically, treatment with EGCGled to significant decreases in two keyCLL symptoms: high white blood cell (lymphocyte) counts; andenlarged lymph nodes. Lymphocytecounts were reduced by 20 per cent ormore in 11 of the 33 patients, while allbut one of 12 patients with swollenlymph nodes saw a 50 per cent orgreater reduction in swelling (J Clin

Oncol, 2009; 27: 3808–14).Although more research is needed

to confirm these findings, this is notthe first study to suggest that green teais a potent cancer fighter. Indeed, theFeist-Weiller Cancer Center inLouisiana has reported that green teamight be effective against prostatecancer.

Dr James Cardelli and his team gave26 men with prostate cancer dailysupplements of a green-teaformulation (800 mg of EGCG plusother polyphenols), equivalent toaround 12 cups of normally brewedgreen tea. After about a month, therewas a significant decrease in a numberof biological disease markers such asprostate specific antigen (PSA) andhepatocyte growth factor (HGF), whichare indicators of cancer progression.Some patients had reductions of morethan 30 per cent, with no effects on

liver function (Cancer Prev Res [Phila Pa],

2009; 2: 673–82).Green tea might also help to

prevent cancer from developing in thefirst place. People who drink lots ofgreen tea are less likely to have certaintypes of cancer than those who don’t.Drinking five or more cups of green teaevery day reduces the risk of blood- andlymph-related cancers by about 50 percent (Am J Epidemiol, 2009; 170: 730–8). Inaddition, a review of 51 studies ofgreen tea concluded that green teamay help to protect against cancers ofthe liver, lung, prostate, pancreas andcolon (Cochrane Database Syst Rev, 2009; 3:

CD005004).

Other benefitsGreen tea may also be useful for a hostof other common ailments.u Heart disease. Green tea can pre-

vent atherosclerosis (narrowing ofthe arteries) and stroke (J Am Coll

Nutr, 2006; 25: 79–99; Complement Ther

Med, 2007; 15: 46–53), and lower bloodpressure, cholesterol and the risk ofdeath due to heart disease (Prev Med,

1992; 21: 546–53).u Osteoporosis. Green tea can

prevent age-related bone loss, andreduce fractures by increasing bonemineral density and support-ing

bone-forming activities (Nutr Res,

2009; 29: 437–56).u Diabetes. A study of more than

17,000 adults found that green teawas associated with a reduced risk oftype 2 diabetes (Ann Intern Med, 2006;

144: 554–62). u Obesity. Green tea is an effective

tool for weight loss and mainte-nance. In a randomized placebo-controlled study of nearly 200moderately overweight people, twoservings a day of high-catechingreen tea led to significant weightloss and, especially, abdominal fat(Obesity [Silver Spring], 2009 Aug 13; Epub

ahead of print).u Tooth decay. Drinking green tea

frequently throughout the day cansignificantly reduce cavities, even inthe presence of sugar in the diet. Itmay also help to prevent periodontal(gum/bone) disease (J Am Coll Nutr,

2006; 25: 79–99).Joanna Evans

Green tea can help to fightcancer and more

All teas (green, black and oolong) come from the same plant, Camelliasinensis. However, as the production of green tea involves little processing,these brews are rich in polyphenol catechins, the agents thought to beresponsible for much of green tea’s beneficial effects. Green-tea catechins,especially epigallocatechin gallate (EGCG), are potent antioxidants—andantimutagenic, antidiabetic, anti-inflammatory, antibacterial and antiviral, too (J Am Coll Nutr, 2006; 25: 79–99).

Precisely how much you need to drink to benefit is not known, but most ofthe research is based on the amount of green tea typically consumed in Asiancountries—about 3 cups/day. Indeed, according to a recent review, adesirable intake is 3–5 cups/day (up to 1200 mL/day) to provide a minimum of250 mg/day of catechins (Cochrane Database Syst Rev, 2009; 3: CD005004).

Green tea is generally free of side-effects, although drinking large amountscan lead to insomnia, anxiety and stomach upsets, due to its caffeine content.Decaffeinated products are available but, as their catechin content appears tobe much reduced by the process (Nutr Cancer, 2003; 45: 226–35), you’d need todrink considerably more to get the same benefits as from regular green tea.

Green goodness


bowel syndrome, Crohn’s disease andulcerative colitis (Altern Med Rev, 2009; 14:

141–53).In one trial of 25 peptic-ulcer

patients given 600 mg of curcumin fivetimes a day for 12 weeks, nearly halfhad no ulcers after four weeks and, bythe end of the study, 76 per cent wereulcer-free (Southeast Asian J Trop Med Public

Health, 2001; 32: 208–15).In a randomized controlled trial, or

RCT, of patients with ulcerative colitis,those taking curcumin (1 g twice aday) together with conventional drugtherapy fared better than those takinga placebo with their conventionaltreatment (Clin Gastroenterol Hepatol, 2006;

4: 1502–6).

ArthritisIn one preliminary RCT, 1200 mg/dayof curcumin effectively improved jointswelling, morning stiffness and walkingtime in patients with rheumatoidarthritis, findings supported by bothanimal and laboratory evidence (Altern

Med Rev, 2009; 14: 141–53; Int J Mol Med, 2007;

20: 365–72).In yet another RCT, turmeric extract

(50 mg/capsule) in combination withother botanicals and zinc appeared tobe useful for osteoarthritis bysignificantly reducing pain anddisability (J Ethnopharmacol, 1991; 33: 91–5).However, as the treatment was acombination of different agents, itwasn’t clear what role curcumin playedin the improvements.

Alzheimer’s diseaseMounting research suggests thatcurcumin may help patients withAlzheimer’s. In animals, even low

doses have significantly reducedamyloid plaques in the brain—thehallmark of the disease—andimproved cognitive deficits such asimpaired memory (Curr Alzheimer Res,

2005; 2: 131–6). Although such results may not

apply to humans, Alzheimer’s is muchless common in India than in the US,possibly because curcumin-containingcurries are widely consumed. Moreimportant, researchers have found alink between curry consumption andcognitive function. In a study of over1000 elderly Asians, those who atecurry “occasionally” and “often or veryoften” performed significantly betteron cognitive tests than those who“never or rarely” ate the spice (Am J

Epidemiol, 2006; 164: 898–906).

Anti-inflammatory powersCurcumin may also be effective againstoedema, pancreatitis, eye conditionssuch as uveitis, and even obesity and type 2 diabetes (Altern Med

Rev, 2009; 14: 141–53; Endocrinology, 2008; 149:

3549–58). What these conditions have incommon is inflammation—andcurcumin is a powerful anti-inflammatory. Indeed, curcumin hasproved to be just as effective as the anti-inflammatory drugs hydrocortisone andphenylbutazone (Int J Clin Pharmacol Ther

Toxicol, 1986; 24: 651–4; J Ethnopharmacol,

2007; 112: 292–9). Curcumin’s antioxidant and

antimicrobial actions may also explainits promising effects against a widerange of illnesses. Although morehuman trials are needed, this spicycompound is already proving to be oneof the safest and strongest disease-fighters Nature has to offer.

Joanna Evans

Things are hotting up as excitingnew studies show thatcurcumin—the yellow pigment

in turmeric—may be able to easearthritis, soothe digestive problemsand even cure cancer. Although, sofar, most of the research has involvedtest tubes and animals, a growingnumber of human trials suggest thatcurcumin may be a safe and effectivetreatment for a range of chronicconditions.

CancerResearchers at the Cork CancerResearch Centre in Ireland havereported that curcumin lookspromising for both preventing andtreating oesophageal cancer, anincreasingly common condition with apoor prognosis. In the laboratory,curcumin began killing oesophagealcancer cells within 24 hours (Br J Cancer,

2009; 101: 1585–95), and other studiesshow that curcumin may also workagainst other types of cancer cells,such as those of the breast, pancreas,stomach and colon (Int J Oncol, 2009; 35:

867–72; Anticancer Res, 2001; 21: 873–8). Inanimals, curcumin has an impact on allthree stages of cancer development—namely, its initiation, promotion andprogression (Altern Med Rev, 2009; 14:

141–53).Although these results may not

apply to people, preliminary trials incancer patients are encouraging. Inone, 15 patients with advancedcolorectal cancer were given aturmeric supplement (equivalent to36–180 mg of curcumin) every day forup to four months. Five patients sawtheir condition stabilize, while oneshowed signs of cancer regression (Clin

Cancer Res, 2001; 7: 1894–900).

Digestive disordersCurcumin may also help withgastrointestinal conditions, includingdyspepsia (indigestion), Helicobacterpylori infection, peptic ulcer, irritable

Spice up your lifeA powerful ingredientused in yellow curriescould help to fight offcancer and otherinflammatory conditions

Given the promising research on curcumin, should we all start eating morecurry? Not necessarily. Based on what we know so far, you’d probably need toeat an awful lot of it to reap any benefits. In the arthritis study (see main story),for instance, that 1200 mg/day of curcumin is roughly equivalent to seven currydinners.

But what about supplements? Curcumin isn’t easily absorbed, althoughtaking it in conjunction with certain substances, such as piperine from blackpepper, appears to increase its uptake. In one trial, 20 mg of piperine with 2 g of curcumin increased the absorption of curcumin 20-fold (Planta Med, 1998;

64: 353–6). Life Extension is one brand that offers a curcumin–piperinecombination supplement.

Curry as cure?


Healing Foods

Powerful porridgeFirst, the perfect breakfastwas eggs, then grains likemuesli, then low-carb. Butnothing seems to beat thebenefits of good oldoatmeal

The latest report shows that oneof the healthiest ways to start your day is with

oatmeal. Oats are far less refinedthan wheat and have consistentevidence of benefit in terms ofpreventing degenerative diseases ofall varieties.

A review of the most up-to-datestudies of oat consumption not onlyconfirms the conclusions of a 1998US Food and Drug Administration on oats in the reduction of bloodcholesterol, but has even uncoverednew benefits (Am J Lifestyle Med, 2008;

2: 51–7).Eating oats and oatmeal appears

to reduce total blood cholesterol.According to its own review by theCochrane Collaboration, a non-profitorganization promoting evidence-based healthcare, the combinedresults of eight studies showed thatoat consumption virtually—andsignificantly—halved total choles-terol and LDL (the bad cholesterol)concentrations while having noeffects on high-density lipoproteins(the good cholesterol) (Cochrane

Database Syst Rev, 2007; 2: CD005051). According to the Cochrane review,

the net effect translates to an over-all reduction of the risk of coronaryheart disease by 5–15 per cent.Nevertheless, it should be noted thatthe authors had some concerns overthe short trial durations and smallnumbers of participants involved insome of the reviewed studies.

The benefit of oats appears toextend beyond that of just fibre.Studies comparing consumption ofoat cereal with wheat cereal showthat oats can influence theparticulate size of cholesterol,leading to lower numbers of theundesirable small, dense cholesterolparticles that are thought to clear far more slowly than larger, lighterparticles. Consuming oats also

appears to speed up the oxidation of cholesterol, whereas consumingwheat apparently slows it down (Am

J Clin Nutr, 2002; 76: 351–8).Furthermore, the study found that

during weight-loss programmes,adding oats to the diet lowered bloodcholesterol by an additional 4–12 percent (J Nutr, 2001; 131: 1465–70; Ann Nutr

Metab, 2003; 47: 306–11). Oats contain avenanthramides,

phenolic compounds with powerfulantioxidant effects that can help toprevent the development of plaqueon the arterial walls—at least ac-cording to laboratory studies of cell cultures.

In these test-tube studies ofavenanthramides added to humanheart artery-cell cultures, they wereable to reduce inflammation, andprevent adherence of immune sys-tem cells and the development ofsmooth muscle—all of which areprecursors of plaque (Atherosclerosis,

2004; 175: 39–49).Other studies have shown that

oats may normalize blood pressure,although the results of the variousstudies are mixed.

Besides coronary heart disease,eating oatmeal may help to regular-ize insulin sensitivity and so preventtype 2 diabetes, another commoncondition of older age.

Although whole grains in generalappear to reduce the risk of diabetes,oats may work particularly wellbecause they contain a fibre calledbeta-glucan, which can lower the rise

in blood glucose and delay emptyingof the stomach (J Am Coll Nutr, 2007;

26: 639–44).For this reason, oats may also

help to stabilize weight. Oats arefavoured by diet specialist Dr MichelMontignac, the inventor of the low-glycaemic-index (GI) diet, as a low-GI food allowable even during thefirst stage of the diet. Oatmeal alsohelps in losing weight because itoffers a greater feeling of fullness orsatiation than other cereals or bread.This may be because it is combinedwith water. Some researchers believethat incorporating water into meals,rather than only drinking it along-side, may be more healthful and maypromote weight loss (Am J Clin Nutr,

1999; 70: 448–55).Perhaps the reason for all these

plaudits is that oats undergo far lessprocessing than other grains and, asoatmeal, are always consumed as awhole grain. What isn’t known is howfrequently you should eat oats in yourdaily diet, as the results of studieshave often been inconsistent. In theabsence of specific data, perhaps thebest rule of thumb is to stick to adaily dose of porridge or to bake yourown loaf of oat bread.

Lynne McTaggart

Oats may be an acceptable alternative for people who ordinarily cannot tolerate gluten. Although oats, which do contain gluten, have always beenexcluded in a gluten-free diet, new studies and reviews of the literature from1995 have shown that they are safe for coeliac disease sufferers if taken inmoderation—up to 70 g (1/2 to 3/4 cup) of oats per day for adults, and up to 25g (1/4 cup) per day for children (Can J Gastroenterol, 2007; 21: 649–51).

This research has found that the long-term consumption of oats is welltolerated, and doesn’t lead to small-bowel mucosal deterioration or immuneactivation, as triggered by other gluten-containing grains. Nevertheless, it maybe wise to first test your child with oats to make sure he can tolerate them.

Also, be sure to buy your oats from a manufacturer who takes care to ensure that the grains are not contaminated in production by other grains such wheat, barley or rye.

Oats in a gluten-free diet


The raw-food diet, a subset ofthe vegan/vegetarian diet,advocates that at least 75 per

cent of the food we eat should beuncooked plant foods, such as freshfruit and vegetables, sprouts, driedfruit and seaweed.

Its proponents argue that thehealth-giving enzymes in food aredestroyed when heated to above 116ºF (47º C). The raw-food diet, they say,results in increased energy, betterskin, better digestion, weight lossand a lower risk of heart disease.

In fact, there’s plenty of evidenceto support these claims. It can helppeople who have gastrointestinalproblems, as researchers discoveredwhen they gave raw vegetable saladsto 93 patients who suffered fromvarious chronic diseases of thealimentary tract, including duodenalulcers (Vopr Pitan, 1984; 6: 22–6).

Among patients who ate 200 g ofraw carrot every day with breakfastfor three weeks, cholesterol levels fellby 11 per cent, and it improved theirgut flora and metabolism. What’smore, these benefits continued forthree weeks after stopping the diet(Am J Clin Nutr, 1979; 32: 1889–92).

A raw-food diet also reduceshypertension and encourages weightloss. In 32 hypertensive patients—28 of whom were also overweight—having raw foods comprise 62 percent of their total dietary intakehelped them to achieve a meanweight loss of 3.8 kg, and reducedtheir diastolic blood pressure by 17.8 mmHg, after six months. As anadded bonus, 80 per cent of thosewho smoked or drank alcohol spon-taneously abstained while on the diet(South Med J, 1985; 78: 841–4).

Significant weight loss was alsoseen in a study of 216 men and 297women who ate a primarily raw-fooddiet for more than three years. Themen achieved an average weight lossof 9.9 kg, and the women, 12 kg.

However, around a third of thewomen developed partial or completeamenorrhoea (loss of menstruation),usually because they were toounderweight (Ann Nutr Metab, 1999; 43:

69–79). The diet can also reduce LDL, or

‘bad’, cholesterol levels. In a study of 201 patients who had either highLDL or low HDL cholesterol levels, a diet comprising 1500–1800 g of raw food helped to reduce totalcholesterol levels. However, it alsoreduced HDL levels, and increasedtotal homocysteine levels among the38 per cent of study participants whobecame deficient in vitamin B12 (J

Nutr, 2005; 10: 2372–8).

Raw food and cancerThe raw-food diet also has positiveeffects beyond those suggested by itsadvocates. Several studies have foundthat it can protect against cancer,and reduce the risk among those whomay be especially susceptible.

According to a study of 8861women, a diet of salad vegetables canprotect against HER-2 breast cancer,one of the most virulent forms of the disease. In this case, the raw-vegetable diet was tested againstthree other diets that involvedcooked foods, and was found to havea far greater protective effect (Int J

Cancer, 2007; 121: 911–4).In another, separate study, a diet

that included 85 g of raw watercressevery day for eight weeks reduced therisk of cancer among people withDNA damage, and the positive effectwas even more marked amongsmokers (Am J Clin Nutr, 2007; 85: 504–10).

Raw vegetables, and cabbage inparticular, appear to be protectiveagainst stomach cancer. This was theconclusion on comparing the profilesof 379 newly diagnosed cases against1137 healthy controls who consumeda diet of raw cabbage, carrot, garlicand broccoli (Medicina, 2005; 41: 733–40).

Diet downsidesDespite these health-giving benefits,the diet can nevertheless cause a fewhealth problems. People who ate araw-food diet for up to 10 years had a

low bone mass compared with thosewho ate a standard diet. But despitethis, they were not at any greater risk of osteoporosis because theirlower body weight put less stress ontheir bones. They also had higherlevels of vitamin D, which was sur-prising as the vitamin is usually onlyavailable from foods such as dairyand oily fish, which were excludedfrom the diet. It may be that theseparticipants were compensated by agreater exposure to the sun, anothersource of vitamin D (Arch Intern Med,

2005; 165: 684–9).The diet can also lead to a

deficiency in vitamin B12, and loss ofperiods in women, especially after ayear or more (see the studies above).The diet may also cause deficienciesin calcium, iron, protein and calories.

Not for everyoneThe raw-food diet is not for everyoneand is certainly not for all the time.Children, pregnant/nursing women,people with anaemia and those whoare at risk of osteoporosis are advisedto avoid the diet.

Exponents of Ayurveda, theclassical Indian form of medicine,traditional Chinese medicine and themacrobiotic diet all warn that a raw-only diet may not suit people living in colder climates. Even the UK’sVegetarian Society cautions against adiet that is exclusively of raw foods.Instead, it advocates a balancedhealthy diet that also includes high-protein foods, carbohydrates anddairy products.

The greatest benefits of the dietcan be seen in a relatively shorttime—a few months at the most—and there is evidently little merit inmaintaining it exclusively for muchbeyond that time other than forlifestyle reasons.

Bryan Hubbard

The raw-food dietIt’s a lifestyle choice, butone that gives healthbenefits, its advocatesclaim. But are there anyrisks and downsides?


Healing Foods

What we eat both builds andfuels every part of our bodies.Even though we have the

notion that our bones just ‘sit there’and do nothing, the foods we consumeaffect them both directly and indirectly.An important concept to help us under-stand the roles of calcium and otherminerals is the acid–alkaline balance.

This is expressed by the pH (power ofhydrogen) scale, ranging from 0 to 14.A pH of 7 is neutral, while below 7 isacid and above 7 is alkaline.

In the body, acids—which are corro-sive—generally result from metabolicprocesses such as moving or breathing,and are either excreted or buffered(neutralized) by minerals or mineralsalts, which are alkaline. For propermetabolism, the blood has to be slightlyalkaline with a pH of about 7.45, andgoing off this balance even a little has serious consequences. Analkaline pH of 7.9 can lead to tetany(lockjaw) and death, while an acidic pHof 6.9 can cause a possibly fatal diabeticcoma. With a correct blood pH, thebody is in homeostasis.

The body has a number of mech-anisms to keep the acid–alkalinebalance just right:u During breathing, cells exhale

carbonic acid, which becomes car-bon dioxide that is expelled via thelungs, lowering the acid load;

u Muscle movements create lactic acidfrom glycogen (stored carbo-hydrate) breakdown, which pro-duces energy, increasing acidity;

u The kidneys regulate the bloodacid–alkaline balance by excretingeither a more acidic or a morealkaline urine as necessary;

u If the blood is too acidic, the bonesrelease calcium and other bufferingminerals into the bloodstream viabone resorption (breakdown);

u Once metabolized, the food we eatadds to the acid–alkaline balance,depending on whether they leaveacid (carbonic, phosphoric or sul-phuric) or buffering (mostly calci-um, iron, magnesium, potassium,and sodium) residues.

Most fresh produce is alkalizing, as are fruit, vegetables, seaweed, soysauce, miso and salt. Protein andcarbohydrate foods, such as sugar, flour,beans, grains, fish, poultry, meat andeggs, are acidic (WDDTY vol 9 no 10: 1–5).

AcidosisThe slightest tilt towards acidity in thebloodstream—called ‘acidosis’—removes calcium from bones to alka-lize the blood (Am J Clin Nutr, 2004; 79: 4–5).Studies in mice have confirmed thatmetabolic acidosis does indeedstimulate bone resorption and inhibitbone formation (Curr Opin Nephrol

Hypertens, 2004; 13: 423–36).Dr T. Colin Campbell, of Cornell

University, in collaboration with OxfordUniversity and the Chinese Academy ofPreventive Medicine in Beijing,conducted a landmark study of dietarypatterns and nutritional status in theChinese population in the early 1990s.They found that levels of acid andcalcium in the urine of middle-aged andelderly women was considerablyinfluenced by diet. Acid-forming foodsincreased calcium in the urine. Animalprotein appeared to be a culprit,whereas plant protein was not (Campbell

TC, Campbell TM. The China Study: The Most

Comprehensive Study of Nutrition Ever Conducted

and the Startling Implications for Diet, Weight Loss

and Long-Term Health. Dallas, TX: Benbella

Books, 2005). This may be why somestudies show that vegetarians havelower rates of osteoporosis vs meateaters.

So, excess intakes of acid-formingfoods drain calcium and other mineralsfrom the bones. Eating meat is onepossible cause of acidosis but, moreoften, it’s due to an excessconsumption of flour and sugar, as themodern food supply includes lots ofrefined carbohydrates such as pasta,cookies, cakes, muffins, white breadand white rice.

Refined carbohydrates have receivedrelatively little notice, mostly becauseof the unfortunate misconception that‘all carbohydrates are equal’. ChristianeNorthrup, MD, author of The Wisdom ofMenopause (Bantam, 2006), notes thatosteoporosis is most frequently seen incountries where the diet habituallyincludes refined carbohydrates. Milk

products and tofu (if made withcalcium carbonate) are buffering foodsthat will balance either side becausethey contain both calcium (alkalizing)and protein (acid-forming).

So, in a diet high in sugar, flourand/or meat, and low in vegetables andfruit, dairy products will alkalize thebody because of the calcium content.Conversely, in a diet high in alkalizingfruit, green vegetables and potatoes,and low in protein or grains, dairy foodswill provide acid-forming protein.

The trick, of course, is to eat fromboth acid-forming and alkalizing foodgroups. Too much acidic food drawsminerals from the teeth and bones,while too much alkaline food createscravings for sweets or carbs to providesome counterbalancing acid-formingfoods.

The best alkalizing foods, especiallyin a diet with little or no dairy, as Irecommend, are cooked or raw leafygreen vegetables (kale, collard andmustard greens, watercress, arugula),roots (carrots, turnips, parsnips,radishes), broccoli and squash—andchopped fresh parsley, which containscalcium and vitamin C as well asergosterol, a precursor of vitamin D,which helps the body to absorb andutilize calcium. Note, however, thatalthough spinach and chard are rich incalcium, they are also high in oxalicacid, which interferes with calciumuptake.

Annemarie ColbinAnnemarie Colbin is an award-winningleader in the field of natural health. Thisarticle has been adapted from Dr Colbin’snew book Whole-Food Guide to StrongBones: A Holistic Approach (Oakland, CA:New Harbinger Publications, 2009).

The best diet for better bonesThe foods we eat havemajor effects on our bones

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