Food Archives - Page 4 of 4

10/Sep/2015

Apple is the fruit from the tree Malus Domestica, a member of the rose family (Rosaceae) which also includes Peaches. The apple tree originated in western asia and was brought to north america in the 17th century.

Thousands of years of cultivation has lead to many varieties of apples differing in texture and taste. I personally enjoy Russet for its sophistication of flavor and Honey Crisp for its crispy sweetness. The wide variety of apples make them a great fruit to enjoy on their own or to prepare into other foods. Apples are now in season, making it a great time to go to a local orchard and experience the taste of a freshly picked apple.

The proverb “an apple a day keeps the doctor away” dates back to 19th century Whales. There are many healthy compounds found in apples, such as: antioxidants, fiber, vitamins and minerals. Recent research has focused on investigating the health benefits of the polyphenols found in apple peel.

A study published in the Journal of Pharmacology in July of 2010 demonstrated that an apple peel polyphenol extract (APPE) protected colorectal cells against the cytotoxic effects associated with consumption of the anti-inflammatory drug indometacin. APPE was shown to have free-radical scavenging ability, preventing mitochondrial (the energy production center of the cell) oxidative damage induced by indometacin.

A study in the Journal of Agricultural Food Chemistry in June 2010 revealed that APPE may have a role to play in the treatment and prevention of H. pylori infection. The study concluded that doses of 150 and 300 mg/kg/day of APPE showed an inhibitory effect on H. Pylori attachment to the stomach lining. Furthermore, APPE also showed an anti-inflammatory effect on H. Pylori associated gastritis.

The same journal contained a study published in May 2010 demonstrating the liver protective effects of apple polyphenols. The study concluded that apple polyphenols had significant effect against acute liver damage induced in mice. The authors speculate that the effect may be due to the free radical scavenging, inhibition of fat oxidation and increased antioxidant activity of apple polyphenols.

In the same month, the same journal published a study demonstrating that apple juice containing apple polyphenols can actually inhibit the activity of toxins produced by staphylococcus. A toxin which effects the intestine known as “staphylococcal enterotoxin A” is a common culprit of gastroenteritis. The apple polyphenols studied here were shown to bind to the enterotoxin rendering it biologically inactive.

In Naturopathic medicine, as with all health care models, safety is never taken for granted; even when dealing with relatively natural substances. It is necessary to seek out, if possible, studies demonstrating the safety profile of a medicinal substance. The Journal of Oleo Science published a study this year evaluating the safety of excessive intake and efficacy of long-term intake of beverages containing apple polyphenols. Subjects were either given a normal dose (340g/day) of apple polyphenols for 12 weeks or three times the normal dose (1020g/day) of apple polyphenols for 4 weeks. There were no adverse reactions noted in either trial. The study also found that the consumption of the apple polyphenols led to a significant reduction in visceral fat area of subjects who were above normal range at baseline, with no change in visceral fat area in subjects in normal range at baseline.

As I have mentioned in previous articles, I especially like studies that evaluate consumption of the whole food over time. The European Journal of Cancer Prevention published a study in January of 2010 that evaluated the effect of regular consumption of apples on colorectal cancer risk in populations with low intake of fruits and vegetables (i.e. most north american populations). The study revealed that while there was more than a 30% reduction in cancer risk with just one apple a day, risk was reduced to around 50% with intake of more than one apple per day. The authors speculate that the beneficial effect may result from the rich content of flavonoid and other polyphenols, which can inhibit cancer onset and cell proliferation.

It seems the old proverb is true, so enjoy your apple, or better yet, more than one apple a day and remember to always have the peel too.

DoctorShawn

17/Aug/2015

The tomato is one of the most commonly cultivated and consumed foods in North America. The tomato is a member of the nightshade family, including potato and eggplant. Some individuals may have an allergy or sensitivity to this family of foods, which is something that can be tested for through your Naturopathic Doctor or allergist.

There are many varieties of tomatoes, including Beefsteak, Plum, Cherry and Heirloom. No matter what variety, all tomatoes contain a multitude of beneficial vitamins, minerals and molecular compounds. One such compound is lycopene. Lycopene is a carotenoid found in tomatoes, carrots, watermelons and papayas, and gives these fruits their red-orange colour. This pigment acts as a powerful antioxidant, protecting the fruit from free-radical damage [free radicals are electron hungry ions that cause damage to other molecules by stealing their electrons]. Free radicals are formed in multiple ways including stress and prolonged sun exposure. Lycopene has a similar effect in our bodies as it does in the fruit, helping to quench free radicals in our blood and tissues. Some studies have found lycopene to be 100 times more potent than vitamin E as an antioxidant. Interestingly, one study found that eating tomatoes consistently for 10-12 weeks before sun exposure, provided individuals with increased protection against sunburn.

Besides lycopene, tomatoes contain a multitude of other beneficial compounds. Tomato skins contain a compound called naringenin chalcone, which has anti-allergy properties, helping to stabilize histamine releasing cells. A randomized, double-blind, placebo controlled trial (RCT) done on 33 individuals with seasonal allergies used tomato extract (from tomato peels and seeds) or placebo for 8 weeks in order to determine if tomato extract can alleviate some of the symptoms of seasonal allergies. The study found that sneezing, runny nose and blocked nose were all decreased in the tomato extract group while the placebo group had no significant change. Furthermore quality of life was reported to be increased in the group that took tomato extract.

Tomatoes have also been shown to be very beneficial for preventing cardiovascular disease. One of the ways tomatoes do this is by inhibiting blood clotting in individuals prone to inflammation. An RCT done in 2006 by the American Journal of Nutrition demonstrated that in blood samples given by healthy individuals 3 hours after consuming a tomato extract, platelet aggregation was significantly reduced. Furthermore in individuals with high levels of plasma homocysteine and C-reactive protein (laboratory markers of inflammation) inhibition of platelet aggregation was most pronounced. The authors concluded that tomato extract may have a role in the primary prevention of cardiovascular disease by reducing platelet activation, which could contribute to a reduction in thrombotic events.

Tomatoes have a very important role to play in the treatment and prevention of several types of cancer. A clinical trial in 2002 investigated the effects of lycopene supplementation in individuals with prostate cancer. Twenty-six men with prostate cancer were randomly assigned to receive a tomato extract containing 30 mg of lycopene or nothing, 3 weeks before prostatectomy. After 3 weeks the prostatic tissue was evaluated. The results demonstrated that in the group taking the tomato extract, the tumours were smaller and less diffuse. Prostate specific antigen levels (a laboratory marker for prostate cancer) were lower in the intervention group compared to the control group.

DoctorShawn

04/Aug/2015

Ginger (Zingiber officinale) has been used as a culinary spice and as medicine for centuries. In Ayurvedic medicine ginger is known as “The Universal Medicine” and forms the basis of countless traditional treatments. In terms of everyday use, ginger is known to prepare the body for digestion and assimilation of nutrients as well as to warm the body during cool winter months. In the last decade, research into the properties of ginger has revealed anti-inflammatory, anti-tumor, anti-nausea and gastrointestinal protective properties.

In relation to ginger’s gastroprotective properties, an aqueous extract of ginger has been shown to prevent stress induced and alcohol induced gastrointestinal ulcers. Ginger was also shown to prevent the growth of harmful H-pylori bacteria.

The anti-nausea properties of ginger have long been known, and ginger can often be found in medications for nausea and vomiting. A recent study in the journal of gynecological oncology demonstrated that randomized control trials have proven that ginger is an effective agent in alleviating post-chemotherapy nausea.

Extensive study into the anti-tumor properties of ginger has been accomplished in the last decade. One study determined that a ginger extract reduces expression of NF-KappaBeta and TumorNecrosisFactor-alpha (compounds which cause inflammation in the body and are up-regulated in cancer) in rats with liver cancer. Another study revealed that [6]-gingerol (one of the compounds that makes ginger pungent) suppresses hepatoma (liver tumor) cell proliferation by inducing cell cycle arrest (stopping cancer cell growth) and apoptosis induction (causing cancer cells to self-destruct). A study looking into the benefits of ginger in ovarian cancer revealed that 6-shogaol (another pungent compound in ginger) inhibited NF-kB (inflammatory compound) as well as diminished secretion of VEGF and IL-8 (compounds secreted by cancer cells to tell the body to form new blood vessels to feed the cancer cells).

DoctorShawn

27/Jul/2015

The Acai berry is somewhat of a health food phenomenon. In the past decade Acai has received massive amounts of attention in the media and in marketing largely to do with its potential as a weight-loss supplement. The truth is that, although a wonderful dietary addition with many antioxidants, this small grape-like fruit is not likely the weight-loss, superfood, miracle it has been hyped to be.

The Acai berry, is the fruit of the Acai palm tree native to central and south America. The Acai fruit is a common staple of the Brazilian diet. In the northern state of Para Acai is sometimes served in gourds called “cuias” with tapioca. In the south of Brazil the Acai pulp is commonly served cold in a bowl with granola and is used to flavour ice cream and juice. The pulp has many vitamins, minerals, oils and is rich in the dark purple coloured antioxidant known as anthocyanidins. One cannot dispute that the consumption of this berry is a healthy addition to the Brazilian diet but we would be greatly mistaken to infer that the archetypal slim, toned and tanned Brazilian body is a result of this berry.

It is difficult to pinpoint when and how Acai berry infused with north american health food culture, and furthermore how it became hyped up as a weight-loss super food. Two likely influences in Acai’s rise to fame were the success of multi-level-marketing company “MonaVie” circa 2004, which distributes an Acai containing beverage supplement with claims of weight-loss and other loosely confirmed health benefits. There have also been numerous misuses of celebrity names such as, “Oprah Winfrey”, by supplement companies promoting weight-loss Acai supplements. In 2008, lawyers from the “Oprah Winfrey Show” began investigating statements from supplement manufacturers who alleged that Dr. Mehmet Oz had recommended their product or Acai in general for weight loss.

With all this controversy it is difficult to not be either pro-Acai or anti-Acai, however, I would suggest maintaining a middle ground on the issue. It is important to remember that Acai is a fruit first and foremost, and that like most fruit it has many health benefits but few miracles. I will now outline some of the current research being done on the benefits of Acai.

As mentioned earlier, Acai is rich in antioxidants, however, it is not particularly more endowed than its dark purple north american counterparts. In 2008 the Journal of Agricultural Food Chemistry published a paper that compared the antioxidant potency of commonly consumed juice beverages in the U.S. The researchers looked at multiple measures of antioxidant capacity such as: total oxygen radical absorbance capacity (ORAC), free radical scavenging and ferric reducing antioxidant capacity. The findings in order of most to least potent were as follows: pomegranate juice, red wine, concord grape juice, blueberry juice, black cherry juice, Acai juice, cranberry juice, orange juice, ice tea beverages and apple juice. Therefore, the Acai juice used in the study had a similar antioxidant capacity to black cherry and cranberry juice. It scored hIgher than orange and apple juice but lower than pomegranate, grape and blueberry juice.

The claim that Acai is beneficial in the overweight population is not completely unfounded but has more implication in the reduction of blood sugar and cholesterol than of body fat. This year, the Journal of Nutrition published a study that investigated the effect of Acai fruit pulp in a group of overweight adults. Ten overweight adults with body mass indexes (BMI) ranging from 25-30 took 100g Acai pulp twice per day for one month. Results demonstrated a reduction in fasting glucose, insulin levels total cholesterol and LDL-cholesterol after 30-days of treatment.

There is also some research to suggest that Acai fruit pulp can help protect DNA from damage. The journal of Mutation Research published a paper in 2010 that investigated the protective effect of Acai pulp on the DNA of mice treated with the DNA damaging chemical Doxorubicin. The investigators found that Acai pulp protects against DNA damage when given to the mice prior to Doxorubicin exposure. The issue with this study is that the mice were force fed large quantities of Acai pulp, 3.3, 10.0, 16.67 g/kg by weight. An average human male is 70kg, meaning the therapeutic dosage would have to be between 230-1167grams. This approximately equates to 1-5 hamburger sized doses of Acai pulp per day.

Perhaps the most interesting research on Acai in the past decade has been in the field of medical imaging. The journal of computer assisted tomography published an article in 2009 investigating the feasibility of using Acai pulp as an internal contrast agent for Magnetic Resonance Imaging (MRI). MRI technicians noticed a marked improvement in the depiction of the gastrointestinal tract in patients who consumed Acai pulp prior to MRI. The patients found the pulp to be palatable and no side effects were reported.

Further research may reveal Acai to be the weight-loss miracle food we all hoped it to be, but for now we can only draw the following conclusions:

-Acai is a palatable fruit with a relatively generous amount of antioxidants

-Acai pulp has beneficial effect on blood glucose, cholesterol levels and therefore may be a smart dietary inclusion for individuals with high blood sugar, high cholesterol, type 2 diabetes and metabolic syndrome.

-Feel free to eat large amounts of Acai pulp, the antioxidant compliment will protect against DNA damage.

-If your doctor requests to have MRI imaging of your gastrointestinal tract, remember to request Acai as your contrast agent of choice.

-Do not waste your money on Acai weight-loss supplements. Exercise, a healthy-diet and green tea all have far more data in support of them being a helpful lifestyle addition to promote weight-loss.

DoctorShawn

22/Jul/2015

Broccoli is a member of the mustard/cabbage family known as the Brassicacea. Members of this family contain a multitude of compounds that have been and are currently being studied for their health promoting and chronic disease mitigating properties. These compounds include: Diindolymethane (DIM), Sulforaphane, Isothiocyanates and Glucoraphanin. Aside from these specialized compounds, broccoli is also a good source of vitamin C, K, A and fibre.

When investigating nutritional therapy, the most relevant clinical trials are usually those done on a population of people whom are actually consuming significant quantities of the food in question.

A study done in 2008 investigating broccoli’s role in protection against prostate cancer followed a group of men who were either given 400g of broccoli or 400g of peas per week as a dietary addition for 12 months. Samples of prostatic tissue were analyzed before and after the intervention. The results indicated that the group receiving broccoli displayed significant beneficial effects with regard to signalling pathways involved in prostate cancer growth and generalized inflammation. The effects were especially significant in men possessing a gene involved in detoxification “GSTM1” which represents approximately 50% of the population. There were no significant changes in the pea group. Analysis revealed that Sulforaphane was responsible for many of the beneficial effects of broccoli consumption.

In 2003 an epidemiological study was done in Shanghai, China, which investigated the correlation between the development of breast cancer in women and consumption of Brassicacea. The participants levels of Brassicacea consumption were measured by urine output of Isothiocyanates, (compounds in Brassicacea vegetables which help induce phase 2 detoxification). Results indicated a significant reduction in breast cancer in women with high urine levels of Isothiocyanates, therefore a high level of Brassicacea consumption.

An interesting study done in 2001 examined the protective role of Brassicacea on heterocyclic aromatic amine (HAA) metabolism. HAA’s are compounds produced in grilled foods (those yummy charred lines and smoky flavours you get when BBQ’ing your favourite foods. Although tasty, HAA’s are associated with an increased risk of several types of cancer, especially colon cancer. By measuring urinary excretion of certain metabolites from HAA’s investigators were able to conclude that metabolism of HAA’s is enhanced after eating a diet rich in Brassicacea vegetables.

As testament to the power of broccoli and other Brassicacea in health promotion, chemotherapy agents (such as C-DIM’s) have been synthesized using the naturally occurring compounds in this group of vegetables.

It is important to note that prolonged heat exposure will damage the beneficial compounds in broccoli, especially Sulforaphane. Studies suggest that in order to preserve these disease fighting compounds, low heat (such as used in steaming) and short term heat exposure (less than 10 minutes) are key points to remember when preparing Broccoli. Naturally, you can eat it raw too.

Newer Posts

An Apple A Day

Tomato; the summertime superfood

Ginger the Universal Medicine

Acai, super food or hype?

Broccoli Beating Cancer

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