WDDTY

WHAT

DOCTORS

DONT TELL YOU

Healing Foods
The foods and drinks that are promising disease fighters
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Power foods: meals and drinks as good as drugs

Fighting cancer with food
Berry good for you
Acai berry: a super-food?
Noni juice: hype or hope?
Pomegranate juice: a juicy cure-all?
Tomatoes: our everyday heroes
Spirulina: the super seaweed
Mushroom magic
A sweet truth
Green tea: the natural disease fighter
Spice up your life
Powerful porridge
The raw-food diet
The best diet for better bones

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Healing Foods

Power foods: meals and drinks

as good as drugs
Hippocrates, the father of
medicine, famously said
that our food should be
our medicineand
researchers are finally
discovering those that are
every bit as powerful as
drugs

heres now enough evidence

around to state categorically that
the standard Western diet of
processed foods and cola drinks is one of
the main causes of chronic disease,
while the so-called Mediterranean diet is
the best way to maintain good health
and longevity. The latter diet is rich in
vegetables, fruits, olive oil and fish, and
can help to prevent heart disease,
cancer and many of the other chronic
conditions that beset so many of us
today. Recent research suggests that it
can even ward off mental decline, such
as dementia and Alzheimers disease
(Arch Neurol, 2010; 67; 699706).
But are all the foods included in the
Mediterranean diet equal, or are some
more equal than others? And are there
other foods not included in the diet that
are also worth including in our dietary
regimens?
As funding policies slowly start to
change, researchers have been able to
move from drugs research to
investigations of the foods we eat. What
they are beginning to discover are the
so-called power foodsthose foods
that can not only prevent disease, but
can even combat them as effectively as
pharmaceuticals do.
Here are some of the more recent
findings, listed in the most likely way
youd consume them.

avenanthramides, which have antiinflammatory qualities, and phenolic

antioxidants, which prevent blood
cells 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 to
digest, so that they slowly release
sugar into the bloodstream. When
we eat porridge, the body produces a
gut hormone, GLP-1, which makes
us feel full for longer, thereby
curbing cravings for snacks (Presented
at the Society for Endocrinology BES meeting,
u

18 March 2009, Harrogate, UK).

Maple syrup. If porridge or oats are

pretty much the healthiest way to
start your day, it gets even better
when you add maple syrup on top.
The syrup contains 20 compounds
that are beneficial, including
phenolic antioxidants that help to
fight cancer, bacterial infections and
diabetes.
However, its important to make
sure that you buy pure maple syrup,
and not products that have maple
syrup flavouring (Presented at the Spring

2010 Meeting of the American Chemical

Breakfast
u

Oats. Porridge oats help to prevent

arterial diseases. They combat
chronic inflammation, which can
lead to atherosclerosis (hardening
of the arteries). Oats contain several
health-giving compounds, such as

2 WDDTY Healing Foods

Society, 21 March 2010, San Francisco, CA).

Grapefruit for breakfast is a healthy

start to the day if you have chronic
hepatitis C. The conventional treatment is a powerful drug such as
pegylated interferon, but that comes
with a range of side-effects such as

nausea, anaemia, depression and

skin rash. However, researchers in
Boston have discovered that a
grapefruit, or any other citrus, may
work just as well. The active
ingredient, naringenin, blocks a
pathway in the life cycle of the hepatitis C virus (JAMA, 2008; 299: 1532).
The naringenin in grapefruit
which makes it taste bittermay
also prevent type 2 diabetes. The
antioxidant helps the liver to break
down fat while increasing insulin
sensitivity. Researchers in Jerusalem
have found that it also mimics the
actions of an antidiabetes drug, but
without the side-effects. Naringenin
has the same positive benefits as
fasting, say the researchers, which
eventually causes the liver to break
down fatty acids instead of carbohydrates (PLoS ONE, 2010; 5: e12399).
Yoghurt containing living friendly
bacteria is a probiotic that makes
the gut more efficient. It also helps
to ward off health problems such
as diabetes and obesity. Researchers
have been investigating how probiotics change gut microbes. In
essence, says researcher Jeremy
Nicolson from Imperial College
London, the live bacteria communicate with the gut microbes and
remind them how to be healthy (Mol
Syst Biol, 2008; 4: 205).
Watermelon is just as effective as
a statin drug for reducing blood
pressurebut you would need to eat
three of them a day to see

any positive benefits. Watermelon is

rich in the amino-acid L-citrulline,
which is a better tolerated form of
L-arginine, the amino acid that
directly affects blood pressure. In the
body, L-citrulline converts to Larginine which, if taken directly, can
cause nausea and gastrointestinal
problems, especially in those who
already have hypertension. In one
study, nine adults with high blood
pressure normalized their blood
pressure after taking watermelon
extractas L-citrulline/L-arginine at
2.7 g/1.3 g dailyfor six weeks (Am
J
u

Hypertens,

2010;

doi:

Starved of these essential supplies,

the tumour stops growing.
So, simply eating a bowl of watercressaround 80 gevery day is
enough to switch off the cancer cells
signals, researchers at the University
of Southampton have discovered.
The blood tests of breast-cancer
survivors confirmed that the protein
that helps nourish cancer cells had
been affected (University of Southampton
press conference, 14 September 2010;

2010.142).

Watercress. Add some watercress

to your lunchtime salad if you
have breast cancer, as it may stop the
tumours
from
progressing.
Researchers have discovered that
watercress contains a compound
that interferes with signals from
tumour cells, and stops the bodys
flow of essential blood and oxygen.

st_cancer_01.shtml).

Walnuts and walnut oil. If youre

feeling stressed, add walnut oilor
walnutsto your salad. Both the oil
and nuts are rich in omega-3 fats,
which help the body to cope with
raised stress levels. These fats also
lower both blood pressure and LDL,
or bad, cholesterol levels.
When researchers at Penn State
University tested the walnut diet on
a group of 22 volunteers for six
weeks, it was found that their resting
blood pressure and responses to
stressful situations improved over
the study period (Penn State University

press release, 4 October 2010; http://

u

Lunch
u

Dinner

www.soton.ac.uk/promotion/watercress_brea

10.1038/ajh.

Eggs have become bad boys in our

obsession with keeping cholesterol
down. But it appears that they are
good for the heart after alland
reduce high blood pressure. Boiled
and fried eggs produce peptides that
are natural ACE inhibitorsa family
of antihypertensive drugs that
inhibits
angiotensin-converting
enzymeswith fried eggs being
particularly effective for preventing
cardiovascular disease, including
hypertension (J Agric Food Chem, 2009;
57: 4717).

reduce the symptoms if you already

have it. The best type is extra virgin
olive oil, which is especially rich in
oleocanthals, a naturally occurring
polyphenol that can alter the
structure of the neurotoxins that
contribute to the debilitating effects
of Alzheimers (Toxicol Appl Pharmacol,
2009; 240: 18997).

live.psu.edu/story/48843).
Tomatoes offer a range of health
benefits, and can cut your risk of
cancer and heart disease. Men who
regularly eat tomatoes and tomatobased products, such as tomato
sauce and pizza, can cut their
prostate cancer risk by 35 per cent
(J Natl Cancer Inst, 1995; 87: 176776).
Olive oil. Dressing your salad with
olive oil will help to ward off
Alzheimers diseaseand may even

Preparing and cooking food

The way we prepare food can be as important as the food itself. Overcook
vegetables, and you lose most of their health-giving ingredients. So, here
are a few cooking tips from the world of science.
u Carrots. Dont chop carrots up before you cook them. Cooking them
whole will retain their cancer-fighting compound falcarinol. Theyll taste
better, 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 most
of its nutritional goodness after boiling and microwaving, as did peas
after boiling, and zucchini (courgettes) after boiling and frying. Only
green beans, beetroot and garlic kept their antioxidant levels after being
subjected to most cooking methods (J Food Sci, 2009; 74: H97103).

Broccoli. Its the king of vegetables

and it also offers a wide range of
health benefits. Broccoli and other
cruciferous vegetables are full of
chemicals called sulphoraphanes,
which boost the immune system.
Sulphoraphane reverses the decline
of cellular immune function and
kick-starts dendritic cells, which will
also improve immune function, say
researchers from the University of
California at Los Angeles (J Allergy Clin
Immunol, 2008; 121; 125561).
Brussels sprouts. These cruciferous
vegetables of the Brassica genus
like broccolican stop the spread of
cancer. Brussels sprouts encourage
the body to produce a substance
called 13C (indole-3-carbinol) that
can fight cancer and block the
development of cancer cells.
Scientists at Ohio State University
have so far tested only breast-cancer
cells, but they believe it can also
combat other types of cancer, such
as prostate, liver and colon cancers,
as well as non-Hodgkins lymphoma.
In laboratory tests, the scientists
noted that 13C destroys the
molecules associated with breast
cancer. The scientists have also
speculated that these vegetables
might also reverse some of the
symptoms of Alzheimers disease
(Cancer Prev Res, 2010; 3: 81828).
Seaweed may not be the obvious
accompaniment to your evening
meal, but this overlooked, mineralrich vegetable is one of the healthiest foods you can eat. This is
because its full of fucoidan, a
sulphated polysaccharide, that kills
cancer/tumour cells. Researchers at
the Hashemite University in Jordan
tested a seaweed extract on nonHodgkins lymphoma cells, and
found that it suppressed lymphoma
growth while leaving healthy cells
intact (Presented at the Second AACR
Dead Sea International Conference on

WDDTY Healing Foods 3

Healing Foods
Advances in Cancer Research, 710 March
u

Vegetarian or not? Organic or not?

2010, Jordan).

Brown rice. If you regularly eat

white rice, just switching to brown,
unprocessed rice could be all that it
takes to prevent type 2 diabetes, say
researchers. Making the change
reduces your risk by 16 per cent, but
it plummets to 36 per cent if you
also change to whole grains such as
whole wheat and barley (Arch Intern
Med, 2010; 170: 9619).
Shellfish are a rich source of vitamin
B12, the one that is most closely
associated with good mental health
into old age. Those who have low
stores of B12 are the most likely to
suffer from brain shrinkage, which
is thought to be associated with
dementia and Alzheimers disease.
When researchers at the University
of Oxford monitored 107 people,
aged 61 to 87 years, for five years,
they found that brain atrophy was six
times more likely in those deficient
in the vitamin. Its also reckoned
that 40 per cent of the general
population are deficient in the
vitamin. Lead researcher David
Smith said: The rate of shrinkage of
the brain as we age may be partly
influenced by what we eat (Neurology,
2008; 71: 82632). Liver is another rich
source of vitamin B12.
Fish. Eating fish a few times a week
can reduce your chances of a heart
attack, and the benefits are further
amplified if you also supplement
with omega-3 oil, say researchers
from the University of Alabama.
Those who eat fish once
or twice a week nearly halve their
chances of a heart attack that could
be fatal or require hospital care, say
the researchers, who followed the
diets and health of 36,234 women
for nine years. Those who ate three
servings of fish a week were the least
likely to have a heart attack, while
even just one servingespecially
if supplemented with omega-3
capsulesoffered good protection
(Eur J Clin Nutr, 2010; 64: 58794).
In a separate study, which came
to the same conclusion, researchers
emphasized the importance of
eating oily fishsuch as salmon,
sardine, trout and herringto get
the most protection for your heart.
So even if you do suffer a heart
attack, your chances of having a

4 WDDTY Healing Foods

You are more likely to get cancer if your diet is primarily red meat, its been
found, whereas vegetarians and those who eat mainly fish are much more
likely to stay cancer-free compared with meat-eaters.
Surprisingly, however, colorectal cancer is the only cancer that is more
prevalent in vegetarians than in meat-eaters.
Researchers at the University of Oxford discovered the benefits of a
vegetarian or fish-based diet when they profiled the health and diets of
52,700 people, grouped as meat-eaters, fish-eaters, vegetarians and
vegans. Most were consuming the recommended five-a-day servings of fruit
and vegetables, which are supposed to help maintain good health.
Yet, the number of cancers among vegetarians and fish-eaters was
significantly lower than in meat-eaters, although the high rate of colorectal
cancer 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 grown
Golden Delicious apples are 15-per-cent higher in antioxidants and
phytochemicals than conventionally grown varieties. The researchers, who
compared organic with non-organic over a three-year period, noted that
organic apples also had 10-per-cent higher concentrations of phytochemicals, known to have numerous health benefits, including protection
against cancer and heart disease (J Agric Food Chem, 2009; 57: 45984605f).

second one are reduced by 30 per

cent just by eating oily fish (J Am Coll
Cardiol, 2009; 54: 58594).
Fish is also a great de-stresser.
When we are stressed or depressed,
we produce more proinflammatory
cytokine chemicals such as interleukin-6. The omega-3 oils in fish are
a natural anti-inflammatory, and
can counteract the worst effects of
stress (Perspect Psychol Sci, 2009; 4:
3679).
Baked rhubarb crumble. Traditional
Chinese Medicine (TCM) has
recognized the cancer-fighting
qualities of rhubarb for thousands of
years, and the West has finally come
up with its own versionone that is
both a treat and an anticarcinogenic: baked rhubarb crumble.
Researchers at Sheffield Hallam
University found that rhubarb after
being baked for 20 minutes develops
polyphenols, powerful anticancer
chemicals that can stop cancer cells
from growing and even kill them
(Food Chem, 2010; 119: 75864).

Drinks
u

Lemonade concentrate. If you suffer

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

in 11 patients, who reported a

decrease in stone formation of 87
per cent (J Urol, 2007; 177: 135862).
Cranberry juice. The infectionfighting qualities of cranberry juice
are well known, and scientists now
believe it may also be useful against
serious staphylococcal infections
such as the deadly superbug MRSA
(methicillin-resistant Staphyloccus
aureus), prevalent particularly in
hospitals and nursing homes. When
women were given either cranberry
juice or a placebo to drink, and had
their urine mixed with strains of
Escherichia coli and S. aureus that
can cause a range of infections, from
skin rashes to MRSA, the cranberry
juice stopped both strains from
growing and was especially effective
against S. aureus (Presented at the 240th
National Meeting of the American Chemical

Society in Boston, MA, 23 August 2010).

Beetroot juice is effective for reducing high blood pressure quickly.

In one test, it reduced blood
pressure levels in just 24 hours.
Nitrate in the juice is the active
ingredient, say researchers from
Queen Mary University of London,
and this is bio-converted to nitrite
a potent vasodilatorin the tissues.
Just 250 mL of the juice is enough to
lower blood pressure, and its
effective even in those with severe

hypertension (Hypertension,
u

six cups; in this case, the protective

effect fell to just 36 per cent (Arterioscler Thromb Vasc Biol, 2010; 30: 1665).
The polyphenols in tea also help
to strengthen our bones, and you
will start to see these benefits after
drinking three cups a day for just a
short period of time, according to
researchers at the British Nutrition
Foundation (Daily Telegraph, 10 June

2010; 56:

27481).

Tea. Green tea is the king of the

teas, providing a vast range of
healthful benefits. It prevents oral
cancers, even in those at high risk
because
of
a
premalignant
condition. Used as an extract, it
prevented high-risk people from
developing the cancer; of 41
individuals tested, 58 per cent of
those given the highest dose of green
tea extract did not develop the
cancer compared with 36 per cent in
those taking the lowest dose (Cancer
Prev Res [Phila], 2009; 2: 93141).
Green tea also protects the eyes,
protecting them against diseases
such as glaucoma. The teas antioxidants penetrate the tissues of the
eye, and strengthen the lens and
retina, researchers have found (J
Agric Food Chem, 2010; 58: 152334).
Most extraordinary of all, green
tea is one of the few agents that can
combat a form of cancer that is
believed to be incurable. It reduces
lymph-node size in cases of chronic
lymphocytic leukaemia (CLL). An
ingredient in the teaa polyphenol
called EGCG (epigallocatechin 3gallate)appears to be the key, say
researchers after testing it in 31
CLL patients, all of whom were given
EGCG extract at doses ranging from
400 mg to 2000 mg twice a day.
Those given the highest dosages
reported substantial reductions in
lymph-node sizewith no sideeffects (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 and
oolong teas, black tea proved to have
the most beneficial qualities for
diabetics. Black tea is richest in
polysaccharides, which have glucoseinhibiting qualities. The tea was also
the most effective free-radical
fighter, and free radicals play a key
role in the development of cancer
and rheumatoid arthritis (J Food Sci,
2009; 74: C46974).
Drinking between three and six
cups of black tea every day also
reduces your risk of heart disease by
45 per cent compared with drinking
only one cup of tea a day. However,
the benefits of tea-drinking start
falling away if you drink more than

2008;

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

2104561/Drinking-tea-can-reduce-heartu

attack-risk.html).

Blueberry juice. This is a powerful

antidiabetic that can help in the
fight against putting on weight
provided that the fruits skin is
mixed into the concoction. In this
case, the drink reduces blood sugar
levels in diabetics, and also protects
against diabetes and obesity. Its at
its most powerful after it has been
biotransformed (fermented) by
Serratia vaccinii bacteria for three
days, say researchers from the
University of Montreal (Int J Obes
[Lond], 2009; 33: 116673).
Apple juice. Drinking just two
glasses of apple juice a day can
improve some of the worst effects

of Alzheimers disease.
When 21 Alzheimers sufferers
were given two 4-oz glasses of the
drink every day for a month, marked
improvements were seen in anxiety,
agitation and delusions. Overall, the
patients caregivers believed that the
drink improved both behavioural and
psychotic symptoms by 27 per cent
(Am J Alzheimers Dis Other Demen, 2010;
25: 36771).
Red wine can protect against stroke
and reduce your risk of cardiovascular diseaseprovided that its
drunk in moderation.
The active ingredient in red wine
is resveratrol, which is found in the
seeds and skin of red grapesand
only red wine delivers the amount of
resveratrol required to have any
beneficial effect, say researchers at
the Johns Hopkins University School
of Medicine (Exp Neurol, 2010; doi:
10.1016/j.expneurol.2010. 03.032).
Coffee. A cup of coffee in the
morning helps to reduce chronic
inflammation and oxidative stress,
while increasing levels of good HDL
cholesterol. It may also be protective
against type 2 diabetes.

As good as drugs
Although a diet of vegetables, fruits and juices is an excellent preventative,
some foods can even counteract disease, and may be as powerful as
drugsbut without the side-effects. Here are some foods to add to your diet
if you have the following conditions.
u
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u
u
u
u
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u
u
u
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Alzheimers disease: brussels sprouts, shellfish, apple juice, olive oil

Asthma: blackcurrants
Breast cancer: watercress, brussels sprouts, broccoli, seaweed,
rhubarb
Cancer: brussels sprouts, broccoli, seaweed, rhubarb
Colitis: blueberries
Dementia: brussels sprouts, broccoli, shellfish, apple juice
Depressed immune system: broccoli, apples
Diabetes (type 2): grapefruit, black tea, blueberry juice
Heart problems: watermelon, eggs, oily fish, beetroot juice, dark
chocolate, grapes, almonds, flaxseed
Hepatitis C: grapefruit
High cholesterol: eggs, almonds, flaxseed
Hypertension (raised blood pressure): watermelon, beetroot juice,
dark chocolate, grapes
Kidney stones: lemonade concentrate
Leukaemia (CLL): green tea
Non-Hodgkins lymphoma: seaweed
Prostate cancer: pomegranate juice
Staphyloccal infections: cranberry juice
Stress: walnuts, walnut oil, oily fish
Urinary tract infections: cranberry juice

WDDTY Healing Foods 5

Healing Foods

Coffee contains several nutrients,

such as calcium, and hundreds of
biologically active compounds such
as polyphenols (Am J Clin Nutr, 2010; 91:
9507).
Pomegranate juice can slow the
progress of prostate cancer, and may
even work as a cancer preventative.
The juice reduced levels of prostatespecific antigen (PSA) in 48 men
with prostate cancer by 60 per cent.
Researchers say that it could be a
potent alternative treatment in
cases where surgery has failed (J Urol,
2009; [suppl]: 181, 4, abstr 826).

Snacks
u

Dark chocolate. The flavanols in

dark chocolate improve arterial
health and, as a result, can
significantly reduce high blood
pressure, or hypertension, say
researchers. Dark chocolate is
especially effective in those who
already have high blood pressure.
Also, eating just a little dark
chocolate every day for five years
can reduce the risk of heart attack
and heart disease by 20 per cent
(BMC Med, 2010; 8: 39; doi: 10.1186/17417015-8-39).
Eating 40 g (nearly one-and-ahalf ounces) of dark chocolate every
day for two weeks can also improve
signs of anxiety in even the most
highly stressed individuals (J
Proteome Res, 2009, 8: 556879).
Grapes. The flavonoids in grapes
can dramatically reduce your risk of
heart failure. Just nine servings, or
handfuls, of these fruit every day can
lower blood pressure and improve
heart muscle function, and may
even counteract the effects of a poor
diet. Researchers from the
University of Michigan in Ann Arbor
found that grapes started to show
positive effects after 18 weeks in a
study of laboratory mice (J Gerontol A
Biol Sci Med Sci, 2008; 63: 103442).
Snacking on grapes may also stop
the downward spiral that often ends
with type 2 diabetes and heart
disease. The benefits are seen within
three months, say researchers from
the University of Michigan Health
System, who have discovered that
phytochemicals in grapes can arrest
a cluster of health problems that are
collectively known as the metabolic
syndrome. These factors include a

6 WDDTY Healing Foods

Foods and drinks to avoid

We all know that a white-bread and processed diet lies at the root of many
of the chronic diseases that are so commonly seen these daysand heres
why.
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 healthy
volunteers, who were given cornflakes, sugar, bran flakes or waterand
only those who drank just the water had normal arteries afterwards. The
rest suffered from poor arterial function that lasted for several hours (J Am
Coll Cardiol, 2009; 53: 22837).
u Cola drinks such as Coca-Cola and Pepsi can lead to diabetes and
muscle weakness. They cause potassium blood levels to drop, which can
lead to serious muscle problems. Researchers in Greece found that those
who drank excessive amounts of cola could even suffer from paralysis,
although victims made a full recovery once they stopped drinking it. One
such victim was drinking 29 L/day, researchers noted, although the
average consumption is less than 0.5 L/day (Int J Clin Pract, 2009; 63: 9002).
u Red and processed meats, when eaten in large quantities, can increase
your chances of cancer or even death. In a survey of 47,976 men and
23,276 women, those in the top fifth of red-meat-eatersin other words,
those who ate 62.5 g/1000 calories every daywere far more likely to die
prematurely from all causes compared with those in the bottom fifth of
red-meat consumption. If you cant live without meat, switch to a white
meat such as chicken, say the researchers (Arch Intern Med, 2009; 169:
56271).

large waist, high blood pressure,

reduced glucose tolerance and
raised levels of C-reactive protein, a
marker of inflammation (Presented at

were eating (Presented

u

the Experimental Biology 2010 Conference,

u

26 April 2010, Anaheim, CA).

Almonds have been described as the
healthiest snack of them all. Eating
just 73 g (3 oz) can reduce bad
LDL cholesterol levels by 24 per
cent, lower insulin output and even
help to improve gut health. Positive
effects are seen after four months,
say researchers. The nuts are
especially effective when eaten soon
after a meal (Townsend Letter, 2008; 305:
24).
Flaxseed. Sprinkling just a few
table-spoons of flaxseed on your
food every day can be as effective as
a drug for lowering cholesterol
levels. The seeds are rich in omega3 fats and lignans, a phytoestrogen,
and were able to reduce cholesterol
levels in 90 men by around 10 per
cent. This is similar to the
effectiveness of a statin drug, but
without the risk of side-effects. The
men consumed 3 tbsp/day of
flaxseed for three months by
sprinkling them on the food they

at the American

Society for Nutrition Annual Meeting, 2428

April 2010, Anaheim, CA).

Blackcurrants. These fruit reduce

lung inflammation, and can improve
breathing during an asthma attack.
They are rich in epigallocatechin, an
antioxidant, which works with the
bodys immune system to reduce
inflammation (Mol Nutr Food Res, 2010;
54 suppl 2: S15970).
Apples are a good source of soluble
fibre, and aid the bodys healing
processes
by
transforming
unhealthy cells. In general, an apple
is one of the best ways to boost the
immune system (Brain Behav Immun,
2010; doi: 10.1016/j.bbi.2010.01.015).
Blueberries can offset the worst
symptoms of stomach problems
such as pain and bloating, and can
even counteract colitis. They may
even protect against developing
gastro-intestinal problems in the
first place. The fruit are rich in
polyphenols that have both
antimicrobial and anti-oxidant
2010;
qualities
(AlphaGalileo,
www.alphagalileo.org/ViewItem.aspx?ItemID
=67814&CultureCode=en).

Bryan Hubbard

Fighting cancer with food

Common foods can pack a
powerful punch in the
fight against cancer
p to one in three of us will
develop cancer at some time
in our life. However, we can
protect ourselves against the
disease by improving our natural
immune defences, and making the
right nutritional and lifestyle
choices.

Anticancer foods
u

Green tea is chockful of the

antioxidants and anticancer
polyphenols that impede the
growth of new blood vessels that
tumours need in order to grow
and spread (http://ezinearticles.com/

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

=521349).

Dark chocolate (with a cacao

content of at least 70 per cent)
also contains antioxidants and
polyphenolsone small square
contains the equivalent of a cup
of green teaboth of which can
retard the growth of cancer cells
( http://ezinearticles.com/?DarkChocolate-Health-Benefits-For-

Everyone&id=2422699>).

Mushrooms (crimini, enoki, henof-the-woods, maitake, oyster,

portobello, shiitake and turkeytail) stimulate the activity and
replication of immune cells
(WDDTY vol 11 no 7, pages 67).
The Alliace family (including
chive, garlic, leek, onion and
shallot) promotes apoptosis (or
programmed cell death) in
cancers of the breast, colon, lung
and prostate (Cytotechnology, 2008;
56: 17985).
Ginger root, which can be grated
into a stir-fry, sliced or made into
an infusion, is a powerful anticancer agent that prevents
cancer cell proliferation ( Anticancer Res, 1997; 17: 8738; Cancer Res,

1996; 56: 102330).

Astragalus membranaceus, a
herb used in traditional Chinese
medicine, has proven success
against viral infections and

cancer (Chin Med J, 1990; 103: 3047).

Its close relative milkvetch
(Astragalus oxyphysus) has also
shown promising anticancer
activity, as well as antimetastatic
effects against melanomaat
least in mouse studies, so it may
not apply to humans (Cancer Res,
1988; 48: 14105). However, it did
slow the growth of human
melanoma cells grafted onto mice
(Cancer Res, 1990; 50: 186772).
As this plant has relatives that
are toxic to humans, only take
supplements made by reputable
manufacturers such as TA Sciences, Terraternal or RevGenetics, companies that refer to these
products as telomerase activator
supplements.
Turmeric, an antioxidant and
anti-inflammatory spice, can
significantly promote apoptosis
in cancer cells and impede
tumour growth (Clin Cancer Res,
2008; 14: 44919). To make it more
easily taken up by the body, mix
it with black pepper and either
olive or pumpkinseed oil.
Lycopene-containing fruit & veg
(apricot, beetroot, butternut and
other squashes, carrot, pumpkin,
sweet potato, tomato, watermelon and all coloured, nongreen vegetables) are rich in
carotenoids (such as lycopene)
and vitamin A. They are proven to
retard, or even halt, the growth

of aggressive cancers (prostate,

lung, colorectal, pancreatic,
sophageal, cervical, breast and
stomach) (J Natl Cancer Inst, 1999; 91:
31731; J Nutr, 2005; 135: 2037S9S).
Cruciferous vegetables (such as
cabbage, cauliflower, turnip, bokchoy, radish, broccoli, brussels
sprouts, kale, swede and watercress) have potent anticancer
constituents. To retain their
potency, only briefly steam or stirfry them (Lancet, 2005; 366: 155860).
Citrus fruit (grapefruit, lemon,
lime, orange, tangerine and ugli
fruit/tangelo) contain flavonoids
and stimulate the detoxification
of carcinogens from the liver
(Carcinogenesis, 1998; 19: 42531).
Herbs and spices (particularly
basil, marjoram, mint, oregano,
rosemary and thyme) contain oils
of the terpene family that block
the enzymes that cancer cells
need to invade adjacent tissue,
thereby slowing the spread of
canceralbeit so far only in
animal models (J Nutr, 2001; 131:
3027S33S).
Harald Gaier
Harald Gaier, a
registered naturopath,
osteopath, homeopath
and herbalist,
practises at The
Allergy and Nutrition
Clinic, 22 Harley
Street, London (www.drgaier.com).

Tips for a cancer-preventing lifestyle

u
u

u
u
u
u
u
u

Heat food in glass or ceramic containers, not in plastics such as PVC,

styrofoam or polystyrene
Use lemon juice, white vinegar and baking soda for domestic cleaning
jobs; never use cleaning products that contain alkylphenols such as longchain alkylphenol (LCAP), cresol or xylenol
Use lavender and cedar bark in wardrobes to freshen and to deter moths,
not naphthalene or tar camphor
Avoid perfumes and haircare products that contain phthalates (which
nearly all of them do)
Never use Teflon-coated pans and irons, but use stainless steel instead
Eat organic meat from grassfed animals and organic dairy products
Instead of the standard Western diet, switch to Mediterranean or Oriental
foods and cooking techniques
Use olive oil, and natural sugar replacements such as xylitol crystals or
agave syrup.

WDDTY Healing Foods 7

Healing Foods

Berry good for you

Exciting new research is
revealing that berries of all
sorts may hold the keys to
combating cancer,
dementia and other
diseases
erries have been a major
part of our diet for centuries, but only recently
have scientists taken an interest in
their constituents and potential
health benefits. Now, what theyre
finding is that berries of all
varietiesfrom strawberries and
raspberries to goji and aa
berriescontain numerous bioactives that provide benefits
beyond basic nutrition.

Dementia
Scientists recently reported the
first
human
evidence
that
blueberries can boost memory and
might even help to ward off
dementia. Nine older-age adults
with early memory decline were
asked to drink around two cups of
a commercially available blueberry
juice every day for two months,
while a control group drank a
beverage without blueberry juice.
Tests taken before and after
revealed that those who drank the
blueberry juice showed significant
improvements in learning and
memory, leading the researchers to
conclude that blueberries may
offer 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 can
reverse age-related deficits of both
brain and behavioural function.
Rats fed a blueberry-supplemented
diet performed better in maze
and object-recognition tests, as
well as in tests of balance and
coordination.
Similar benefits have been seen
with cranberries and strawberries,
although it appears that different
kinds of fruit may well be affecting
different parts of the brain. In one
study, both blueberries and

8 WDDTY Healing Foods

strawberries were able to protect

rats against radiation-induced
mental deficits although, while
blueberries improved learning,
strawberries boosted memory (J
Agric Food Chem, 2008; 56: 63641 ).

Cancer
Numerous studies have suggested
that berries are potent cancerfighters. In one test-tube study,
extracts of six different kinds of
berriesblueberry, blackberry, black
raspberry, red raspberry, cranberry
and strawberryinhibited the growth
of human mouth, breast, colon and
prostate cancer cells. In addition, two
of the extractsblack raspberry and
strawberrywere able to stimulate
apoptosis (cell death) in colon cancer
cells (J Agric Food Chem, 2006; 54: 932939).
The now popular aa and goji
berries also have anticancer potential.
Aa berries appear to be effective
against leukaemia cells, while the
polysaccharides found in goji berries
kill prostate cancer cells (J Agric Food
Chem, 2006; 54: 12229; J Med Food, 2009; 12:
695703).

However, to determine whether or

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

Heart disease
Berries may also have a role to play in

the prevention of heart disease. A

group of 72 middle-aged men and
women were asked to consume either
two portions of berries daily (100 g of
berries plus a small glass of a berry
drink) or control products, for two
months. The berry groupwhich
included bilberries, lingonberries,
blackcurrants, strawberries, chokeberries, and rasp-berriesate an
assortment of the berries whole,
pureed or in juice form.
At the end of the study, the berryeaters saw systolic blood pressure
reductions of up to 7.3 mmHg, while
levels of HDL (good) cholesterol
rose by over 5 per cent. The
researchers also noted favourable
changes in platelet function (blood
cells involved in clotting) in those
who ate berries (Am J Clin Nutr, 2008; 87:
32331).

Diabetes
Several animal studies suggest that
some berries may have antidiabetic
effects. Indeed, a recent study in
mice concluded that bilberries can
improve hyperglycaemia and insulin
sensitivity in type 2 diabetes (J Nutr,
2010; 140: 52733).
Although human trials are scarce,
one found that a dietary supplement
containing blueberry and sea
buckthorn
(seaberry;
genus

Hippophae)
concentrates
was
beneficial in the treatment of type 1
diabetic children (Acta Physiol Hung,
2008; 95: 38393).

Berry promising
Berries 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: 36972) and eye
disorders such as cataracts and
macular degeneration (Adv Gerontol,
2005; 16: 769).
Its likely that, with further
research, there will be many more
reasons to make sure that these
colourful fruit are part of your daily
diet.

Bioactive berries
Although berries contain micro- and macronutrients such as vitamins,
minerals, folate and fibre, their various biological properties have been
largely related to their high levels and wide variety of phytochemicals,
including flavonoids, tannins and phenolic acids (bioactives). In particular,
anthocyaninsflavonoid pigments that give berries their bright colours
appear to have a wide range of antioxidant, anticancer and antiinflammatory properties.
In rats, anthocyanins from blueberries can cross the bloodbrain barrier
and collect in brain areas that are important for learning and memory (Nutr
Neurosci, 2005; 8: 11120). In the lab, black-raspberry anthocyanins can kill and
inhibit the growth of oesophageal cancer cells, and alter gene expression
(Nutr Cancer, 2009; 61: 81626).
However, its likely that the health benefits attributed to berries are due to
a synergistic or additive effect of the many phytochemicals they contain
rather than being the result of a single constituent acting on its own (J Agric
Food Chem, 2008; 56: 6279).

Joanna Evans

WDDTY Healing Foods 9

Healing Foods

Acai berry: a super-food?

Does this exotic fruit
deserve its super-food
status?
ntil recently, the acai berry
(pronounced
ah-sigh-ee)
was
virtually
unknown
outside of its native Latin America.
Now, this tiny purple fruit (Euterpe
oleraceae) has gained a worldwide
reputation as a super-food, and
has found its way into everything
from juice drinks to supplements
to cosmetics.
Acai proponents claim that its a
top source of antioxidants, with
benefits that include losing weight,
enhancing the immune system,
lowering cholesterol, boosting
sexual performance, easing arthritis, improving digestion and even
fighting cancer.
But what does the science say
about this supposedly super-fruit?

Antioxidant power
One of the key claims made is that
its
a
superior
source
of
antioxidantsthose much-lauded
free-radical fighters that prevent
and repair cell-damage. However,
theres mixed evidence for the
antioxidant potency of these
berries. While studies agree that
acai is indeed a good source of
antioxidants, its not clear whether
its any better than the cheaper,
more commonly available, antioxidant fruits such as blueberries
and strawberries.
According to a study comparing
several popular juice drinks
available in the US, acai juice had
only middling levels of antioxidants, which were less than
those of pomegranate, grape,
blueberry and black cherry juices,
but more than cranberry, orange
and apple juices (J Agric Food Chem,
2008; 56: 141522 ).
In another study from Spain and
Brazil, comparing 11 different
frozen fruit pulps, acais antioxidant activity was ranked fifth
above pineapple and passion fruit,
but below mango, strawberry and
grapes ( Cienc Rural, 2006; 36: doi:

10 WDDTY Healing Foods

10.1590/S0103-84782006000400037).

In contrast, an analysis of the

antioxidant properties of freezedried acai fruit pulp and fruit skin
powder (OptiAcai) found an
extremely
high
scavenging
capacity for free radicals
indeed, by far the highest of any
fruit and vegetable tested to date.
Specifically,
it
showed
a
significantly high antioxidant
capacity for scavenging peroxyl
free radicals, involved in the
development of tumors (J Agric Food
Chem, 2006; 54: 860410 ). However, the
study doesnt clarify whether the
other fruits and vegetables
referred to were tested in the same
way as acai, so we dont know if its
a fair comparison.

Health benefits
Whether acai packs the biggest
antioxidant punch remains to be

seen, but what about its diseasefighting

and
health-boosting
qualities? Surprisingly, not much
research has been done in this
area, and most of the studies that
have been done are in animals.
This means that the results may
not necessarily apply to humans.
In one recent animal study,
Brazilian researchers examined the
benefits of acai on cholesterol in
rats, and found that rats fed a highfat diet supplemented with acai
pulp had lower levels of total and
non-HDL
(bad)
cholesterol
compared with the animals that
only ate the high-fat diet. The
findings suggest that acai
possibly because of its antioxidant
activitymay reduce the risk of
having high cholesterol ( Nutrition,
2010; 26: 80410 ).
US researchers tested the
effects of acai pulp in fruit flies

(Drosophila melanogaster) fed a

high-fat diet, and found that the
flies supplemented with acai lived
significantly longer than the nonsupplemented flies. Acai supplementation was also associated
with beneficial changes in certain
age-related genes. Aai has the
potential to antagonize the
detrimental effect of fat in the diet
and alleviate oxidative stress in
aging, the researchers concluded
(Exp Gerontol, 2010; 45: 24351).
Acai might also reduce the risk
of age-related neurodegenerative
diseases such as Parkinsons and
Alzheimers. Scientists at the
University of Caxias do Sul in
Brazil discovered that pretreating
rats with frozen acai pulp reduced
the damaging effects of hydrogen
peroxide (an oxidizing agent),
causing less damage to the cerebral
cortex, hippocampus and cerebellum
of the brain (J Med Food, 2009; 12:
10848).
Perhaps the most exciting acai
study, however, is one that investigated
the effects of the fruit on cultured
human leukaemia cells in the lab.
University of Florida researchers found
that acai pulp extracts reduced cancer
cell growth by up to 86 per centmost
likely by triggering a self-destruct
(apoptosis) cell response (J Agric Food
Chem, 2006; 54: 12229).
Although these findings are only
preliminary, they are encouraging.
According to study researcher Stephen
Talcott, Compounds that show good
activity against cancer cells in a model
system are most likely to have
beneficial effects in our bodies.
However, acai is by no means
unique in its cancer-fighting
potential. Another American study
of rats with chemically induced
oesophageal cancer found that a
number of different kinds of
berriesincluding strawberries,
blueberries and black and red
raspberries, as well as acaiwere
equally capable of inhibiting tumour
growth when added to the diet. No
single berry proved to be any better
than another (Pharm Res, 2010; 27:
113845).

Clinical trials
The results so far are generally
positive, but there is still a need for

What about common berries?

Although exotic berry types such as acai and goji berries have become
popular 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 that

blueberries can boost memory and may even help to ward off dementia.
Nine older-age adults with early memory decline were asked to drink
around two cups of a commercially available blueberry juice every day
for two months, while a control group drank a beverage without blueberry
juice. Tests taken before and after revealed that those who drank the
blueberry juice showed significant improvements in learning and
memory, leading the researchers to conclude that blueberries may offer
neurocognitive benefits ( J Agric Food Chem, 2010; 58: 39964000).
In one test-tube study, extracts of six different kinds of berries
blueberry, blackberry, black raspberry, red raspberry, cranberry and
strawberryall were able to inhibit the growth of human mouth, breast,
colon and prostate cancer cells. Whats more, two of the extractsblack
raspberry and strawberrywere able to stimulate apoptosis (cell death)
in colon cancer cells ( J Agric Food Chem, 2006; 54: 932939 ).
A study involving 134,000 women and 47,000 men reported that people
who regularly ate blueberries or strawberries had significantly reduced
risks of developing hypertension (high blood pressure). The effect was
stronger with blueberry than with strawberry consumption. Compared
with people who never ate blueberries, those who had at least one
serving of blueberries per week were 10-per-cent less likely to become
hypertensive (Am J Clin Nutr, 2011; 93: 33847).

human clinical trials to confirm that

acai berries can improve health
and/or offer benefits for particular
conditions.
Although a couple of clinical trials
have been carried out, they focused
on the fruits antioxidant capacity
rather than its effects on health.
Nevertheless, the studiesboth
involving 12 healthy volunteers, and
both published in the same issue of
the same journalshow that
antioxidants from acai, whether
consumed as a juice or a pulp, are
readily taken up by the human body
(J Agric Food Chem, 2008; 56: 7796802;
832633).
Such findings are important as
its acais antioxidants that are
thought to be behind its beneficial
effects in animal and laboratory
studies. Clearly, though, more
research is needed to determine
whether the consumption of these
berries will result in any diseasepreventing and/or -treating health
benefits, and to find the serving sizes
needed to obtain a beneficial dose in
people.

The bottom line

Considering the small amount of
research thats been done so far,
its astonishing that so many
websites are getting away with
making such huge claims for this
so-called miracle fruit. Whatever
its possible merits, acai simply
hasnt been proven to cure cancer,
cut cholesterol, ease arthritis,
assist weight loss or solve any
other health problem in people.
The research is promising, but
whether acai offers any benefits
above and beyond those of other
antioxidant-rich
fruit
and
vegetables remains unanswered.
Perhaps we should take the
advice of Wendy Marcason, a
registered dietitian and part of the
American Dietetic Associations
Knowledge Center Team, who says:
Until the health benefits of the
acai berry are scientifically proven,
it seems more reasonable, cheaper
and safer to get antioxidants from
other fruit and vegetable sources
(J Am Diet Assoc, 2009; 109: 1968).
Joanna Evans

WDDTY Healing Foods 11

Healing Foods

Noni juice: hype or hope?

Noni juice has been
marketed as hope in a
bottlea natural remedy
for a catalogue of
conditions. But does it
really work?
he fruit of the Morinda
citrifolia plant, better known as
noni, has been a popular
Polynesian folk remedy for more than
2000 years. Today, the juice of the
fruit can be found in supermarkets
and healthfood shops around the
world, and the products manufacturers are claiming that it can
boost immunity, increase energy and
even help fight cancer.
But what does the science say
about noni?

Noni research
Noni is supposedly useful for a wide
range of health problems, including
arthritis, diabetes, high blood
pressure, muscle aches and pains,
menstrual difficulties, headaches,
depression and cancer. Nevertheless,
the truth is that noni hasnt been
well studied in people for any health
condition.
There is, however, a respectable
amount of laboratory research using
the fruit, and the findings of both
animal and test-tube studies suggest
that noni juice does indeed have a
broad range of biological effects.

Anti-cancer activity
In the early 1990s, researchers at the
University of Hawaii reported anticancer activity using an alcohol
precipitate of noni fruit juice (nonippt). This was found to significantly
prolongby up to 75 per centthe
life of laboratory mice that had been
implanted with Lewis lung carcinoma
compared with their matched control
brethren. The researchers concluded
that noni-ppt appeared to suppress
tumour growth indirectly by
stimulating the immune system (Proc
West Pharmacol Soc, 1994; 37: 1456).
A later studybut one also using
mice, so the results, again, may not
apply to humansfound improved

12 WDDTY Healing Foods

survival times and curative effects

when noni-ppt was combined with
suboptimal doses of standard
chemotherapy drugs, such as
adriamycin and cisplatin. According
to the researchers, these results
suggest
important
clinical
applications of noni-ppt as a
supplemental agent in cancer
treatment (Phytother Res, 1999; 13:
3807).
Noni also appears to be cancerprotective. In a study using Tahitian
Noni Juice (TNJ), a popular product
made by Morinda Inc, the juice, when
given to rats in drinking water,
lowered the number of DNA adducts
(pieces of DNA bonded to a
carcinogenic chemical, indicating
the beginnings of a cancerous cell).
Levels of DNA adducts were
reduced by 30 per cent in the heart,
41 per cent in the lung, 42 per cent
in the liver and 80 per cent in the
kidneys. It was concluded that nonis
antioxidant propertiescomparable
to those of vitamin C, grape seed
powder and pycnogenolmight
explain the apparent cancerpreventative effects (Ann NY Acad Sci,
2001; 952: 1618).

Other effects
Several compounds in noni are
proven antibacterial agents effective
against infectious bacteria such as
Pseudomonas aeruginosa, Proteus
morganii, Staphylococcus aureus,
Bacillus subtilis, Escherichia coli,
and Salmonella and Shigella species.
Such antibacterial activity by noni
explains why the fruit has been
traditionally used to treat skin
infections, colds, fevers and other

bacteria-related health problems

(Acta Pharmacol Sin, 2002; 23: 112741).
Noni fruit also appears to have
analgesic and tranquillizing properties. When French researchers
tested an extract of the roots in
mice, they discovered a significant,
dose-related, central analgesic
activity as well as sedative effects.
The analgesic efficacy of noni extract
was nearly (75 per cent) as strong as
that of morphine, while remaining
non-addictive and side-effect-free
(Planta Med, 1990; 56: 4304).
Other
laboratory
evidence
suggests that noni has antiviral, antifungal, hypotensive (blood-pressurelowering), anti-inflammatory and
immune-enhancing actions, too.

Human trials
Only a few studies have looked at the
effects of noni juice in humans. One
placebo-controlled trial evaluated
the effect of noni juice on physical
endurance in athletes. In this study,
40 highly trained runners drank TNJ
or a placebo (blackberry juice)100
mL twice a dayfor 21 days. Using a
treadmill test, their endurance (time
to fatigue) was assessed before and
after the juice-drinking period. The
results showed that endurance was
increased by 21 per cent in the TNJ
group, whereas no improvement was
seen with the placebo drink. The
researchers believe that the potent
antioxidant effects of TNJ brought
about their positive findings (J
Medicinal Plant Res, 2008; 2: 1548).
Other research has focused on the
effects of noni juice in smokers. In
one study, scientists analyzed nonis
antioxidant activity by measuring
levels of oxygen free radicals in the
smokers blood before and after
drinking TNJ. Compared with
smokers who drank a placebo (a
blend of grape and blueberry juice)
for 30 days, those who drank the noni
juice showed significant reductions
in superoxide anion radicals (SAR)
and lipid hydroperoxide (LOOH)
biomarkers of degenerative diseases
associated with smoking. The
results suggest an antioxidant
activity from noni juice in humans

exposed to tobacco smoke, the

researchers concluded (Chem Cent J,
2009; 3: 13).
The most promising clinical trial,
however, measured the impact of
noni juice on DNA adducts in the
blood of more than 200 smokers. The
results showed that drinking 14 oz
of TNJ for just one month reduced
DNA adduct levels by almost 50 per
cent. Thus, a daily dose of TNJ may
be able to reduce the risk of cancer
in cigarette-smokers (Nutr Cancer, 2009;
61: 6349).

Safety concerns
Despite being approved as safe in many countries, there have been a few
reports of hepatitis in people drinking noni juice, with some suggesting that
the compounds known as anthraquinones might be responsible (World J
Gastroenterol, 2006; 12: 36169). Yet, hepatotoxicity tests of noni juice have
found it to be safe (J Toxicol Sci, 2009; 34: 5815). One studyalbeit in rats
even suggests that noni juice may be protective against liver damage (Plant
Foods Hum Nutr, 2008; 63: 5963).
Nevertheless, the US National Center for Complementary and Alternative
Medicine (NCCAM) advises that people with liver disease should steer clear
of noni juice. Also, as noni is high in potassium, people on potassiumrestricted diets (due to kidney problems, for example) should also avoid it.

The bottom line

Although the results of noni
research are promising, its still too
early to say whether or not the fruit
juice is effective for any particular
health condition. In fact, according
to
the
European
Scientific
Committee
on
Food,
which
evaluated TNJ in 2002, theres no

evidence that the product has any

nutritional benefits beyond those
obtained with any other fruit juices
( http://ec.europa.eu/food/fs/sc/scf/
out151_en.pdf).
However, since that report, two
trialsboth, however, funded by

Morinda Inchave found that TNJ

may be superior to blackberry juice,
and to a blueberry and grape juice
blend. But independent research is
now needed to confirm whether noni
juice is a truly useful healthy drink.
Joanna Evans

WDDTY Healing Foods 13

Healing Foods

A juicy cure-all?
Pomegranate juice is
beginning to amass
evidence as a remedy for
everything from cancer to
Alzheimers
f the hype is to be believed, just
about ever yone can benefit
from drinking pomegranate
juice. Its touted as the natural
answer to a laundry list of health
problemsranging from cancer
and heart disease to diabetes and
Alzheimers.
And although it all sounds too
good to be true, in fact, theres an
impressive amount of scientific
research on this tart-tasting drink.
Studies show that the juice of this
ancient fruit may well have many
modern applications.

Cancer
Recent laborator y research has
revealed that pomegranate juice
and its components possess potent
anticancer properties. In one
study, presented in December,
2010, at the 50th annual meeting
of the American Society for Cell
Biology in Philadelphia, researchers from the University of
California at Riverside demonstrated that pomegranate juice
might stop prostate cancer from
spreading.
The study, performed at the lab
of Manuela Martins-Green, a
professor of cell biology, identified
a number of components in
pomegranate juicenamely, phenylpropanoids, hydrobenzoic acids,
flavones and conjugated fatty
acidsthat can both inhibit
the growth of cancer cells and
weaken their attraction to a
chemical signal that promotes the
metastasis (spread) of prostate
cancer to the bone.
These exciting findings could
lead to the development of new
therapies for preventing prostatecancer metastases, the researchers
said. Whats more, as the genes
and proteins involved in the
movement of prostate cancer cells
are essentially the same as those

14 WDDTY Healing Foods

significantly over the treatment

period, suggesting a potential
slowing of cancer progression.
Further research is currently
underway to determine whether
these early results will be
supported by a randomized,
double-blind, placebo-controlled
trial ( Clin Cancer Res, 2006; 12:
401826).

Heart disease

involved in the movement of other

types of cancer cells, pomegranate
juice may have a much broader role
to play in cancer treatment
( www.sciencedaily.com/ releases/2010/12/
101212121741.htm).
Indeed, previous research has
suggested that pomegranate juice
can inhibit the growth of breast,
colon and lung cancer cells (Nutr
Cancer, 2009; 61: 8115). In test-tube
studies using breast cancer cell
lines, pomegranate constituents
were shown to effectively inhibit
angiogenesis (the growth of new
blood
vessels
that
enables
cancerous tumours to grow and
spread) as well as tumour growth,
proliferation and invasiveness, and
to induce apoptosis (programmed
cell death) (Altern Med Rev, 2008; 13:
12844).
There
is
also
laborator y
evidence to suggest that pomegranate juice may help to prevent
skin cancer (Exp Dermatol, 2009; 18:
55361).
However, the most important
question is whether pomegranate
has proved effective in any clinical
trials. So far, only one has involved
cancer patients, although the
results are promising. Researchers
from the University of California at
Los Angeles (UCLA) studied 46
men with prostate cancer who
drank 8 oz (240 mL) of
pomegranate juice every day. They
found
that
prostate-specific
antigen (PSA) levels declined

In addition to its cancer-fighting

activities, pomegranate juice also
appears to have cardioprotective
properties, making it a useful
beverage for those with heart disease.
Indeed, a study by a team from The
Preventive
Medicine
Research
Institute in Sausalito, CA, found that
drinking pomegranate juice had
beneficial effects in patients with
ischaemic coronary heart disease
(CHD). After randomly dividing 45
patients with both CHD and
myocardial ischaemia (restricted
blood supply to the heart) into two
groups, one group was given 240 mL/
day of pomegranate juice for three
months, while the other received the
same amount of a placebo drink with
a similar calorie content, flavour and
colour.
The results showed that blood flow
to the heart improved by around
17 per cent in the pomegranate group
and declined by 18 per cent in the
placebo group. The researchers noted
that this benefit came with no
negative effects on lipids, blood
glucose, body weight or blood
pressure.
In conclusion, daily consumption
of pomegranate juice may improve
stress-induced myocardial ischemia in
patients who have CHD, they wrote
(Am J Cardiol, 2005; 96: 8104).
Another study looked at the effect
of pomegranate juice on patients with
carotid artery stenosis (CAS), where
there is narrowing of the carotid
arteries due to the build-up
of plaque (atherosclerosis) in vessel
walls. This placebo-controlled trial
showed that the daily consumption of
the fruit juice for one year
significantly reduced the thickness
of the carotid artery walls by up to
30 per cent. The controls, on the
other hand, showed further thickening of the arteries.

Drinking pomegranate juice also

appeared to reduce systolic blood
pressure and to retard cholesterol
oxidation. These effects could be
down to the potent antioxidant
properties of the polyphenol
compounds found in pomegranate
juice, the researchers said (Clin Nutr,
2004; 23: 42333).
However, more studies are needed
to determine whether drinking
pomegranate juice is a useful
strategy for the prevention of heart
disease in healthy people.

A potent antioxidant
The apparently beneficial effects of pomegranate juice have been largely
attributed to its antioxidant activity, which is mainly due to the high
concentration of polyphenols in the juice. Pomegranate juice has both a
higher total polyphenolic content and greater antioxidant activity than other
commonly consumed fruit juices, including orange, apple, pineapple,
grapefruit, red grape and cranberry (Int J Food Sci Tech, 2010; 45: 11917).
Its also worthwhile noting that the whole juice appears to be superior to
its isolated and purified polyphenols in terms of antioxidant, anticancer and
anti-atherosclerotic effects. This suggests that the effects of pomegranate
juice are most likely due to a synergistic effect of multiple compounds (J Nutr
Biochem, 2005; 16: 3607).

Diabetes
Despite being naturally high in sugar,
pomegranate juice has shown
promise in the treatment of health
problems associated with diabetes.
One small trial of 10 type 2 diabetics
and 10 non-diabetic controls found
that a daily dose of the juice did not
worsen diabetes factors such as blood
sugar levels but, instead, resulted in
significant antioxidative effects that
might be able to cut the risk of heart
disease in such patients (Atherosclerosis, 2006; 187: 36371).
Heart disease risk is increased in
diabetics, as persistently raised
glucose levels intensify the furring
and hardening of blood vessels seen
in atherosclerosis.
In most juices, sugars are present
in
freeand
harmfulforms,
explained lead study researcher
Michael Aviram. In pomegranate
juice, however, the sugars are
attached to unique antioxidants,
which actually make these sugars
protective against atherosclerosis.
In a follow-up study, drinking
pomegranate juice proved to have a
number of other beneficial effects
that could lead to retardation of
atherosclerosis development in
diabetic patients (J Agric Food Chem,
2008; 56: 870413 ).

Alzheimers and more

A study by scientists from Loma
Linda University in California
suggests that pomegranate juice
might help to fight off Alzheimers
disease. Using mice predisposed to
develop Alzheimers-like pathology
and symptoms, the team examined
the effect of drinking pomegranate
juice (roughly the equivalent of a
human drinking one or two glasses a

day) or sugar water on the progression of the disease.

Their findings showed that, after
six months, the pomegranate juicetreated mice learned water-maze
tasks more quickly and swam faster
than the control mice, and also had
50-per-cent fewer beta-amyloid
plaques in the hippocampus of their
brains. The build-up of such plaques
is considered one of the hallmarks
of Alzheimers disease (Neurobiol Dis,
2006; 24: 50615).
However, clinical trials are
needed to confirm whether or not
drinking pomegranate juice will
have such similar effects in human
Alzheimers patients.
Also, other animal research has
hinted at the juices neuroprotective
effects. When pregnant mice were
given pomegranate juice, the results
suggested that polyphenols in the
juice might protect their offspring
from neonatal hypoxicischaemic
(HI) brain injury. In humans, HI
brain damage is a major cause of
infant illness and death in severely
preterm and very low-birth-weight
babies.
The study showed that the
offspring of pomegranate-treated
mice had significantly less braintissue loss (a 64-per-cent decrease)
compared with controls when
subjected
to
experimentally
induced HI brain damage. These
results demonstrate that maternal
dietary
supplementation
with
pomegranate juice is neuroprotective for the neonatal brain,
the researchers said (Pediatr Res, 2005;
57: 85864).
Nevertheless, human studies are
again needed.

Pomegranate promise
Despite all the positive findings so
far, its still too early to say whether
or not pomegranate juice can
prevent or treat a particular
condition. In fact, in the US, the
Federal Trade Commission (FTC)
has come down hard on claims made
for the potential benefits of the
popular fruit juice.
In September 2010, the FTC filed
a lawsuit against Pom Wonderful,
the brand of pomegranate juice
used in most of the scientific
studies, charging the company with
making false and unsubstantiated
claims. The commission said that
the companys advertising claims
over-stated the results of studies
and ignored the fact that some
studies found pomegranate juice to
be no more effective than a
placebo.
The studies being referred to are
one that reported no statistically
significant effect of pomegranate
juice in men with erectile dysfunction, and one that found no
significant effect of the juice on
arterial plaque build-up in patients
at moderate risk for coronary heart
disease (Int J Impot Res, 2007; 19: 5647;
Am J Cardiol, 2009; 104: 93642).
However,
Pom
Wonderful
strongly disputes the FTCs
assertions. We do not make claims
that our products act as drugs, the
company said. What we do, rather,
is
communicate,
through
advertising, the promising science
relating
to
pomegranates.
Consumers and their health providers have a right to know about
this research and its results.
Joanna Evans

WDDTY Healing Foods 15

Healing Foods

Tomatoes: our everyday heroes

The humble tomato may
be a powerful weapon in
the fight against cancer
and heart disease
hile the health industry touts
the benefits of exotic fruit
such as noni and goji berries,
researchers have been focusing on the
humble tomato. What theyre finding
is that a diet rich in tomatoesraw or
cookedmight be a simple way to
slash your risk of life-threatening
conditions such as cancer and heart
disease.

Reduce cancer risk

Fruits and vegetables are generally
associated with a reduced risk of
cancer, but tomatoes appear to be
especially good at fighting the disease.
In one of the biggest studies so far,
Harvard researchers found that men
who ate lots of tomatoes and tomato
products (such as tomato sauce and
pizza) reduced their risk of prostate
cancer by 35 per cent. As for
aggressive forms of prostate cancer,
high tomato intakes cut the risk by
more than half (J Natl Cancer Inst, 1995; 87:
176776).
Other studies have had similar
findings (Int J Cancer, 2005; 113: 10104; Exp
Biol Med [Maywood], 2002; 227: 8529), with
benefits for women, too.
In one study of Brazilian women,
those who regularly ate these fruit
were significantly less likely to have
breast cancer (Nutr Hosp, 2007; 22:
56572). In the US, women who
consumed lots of cooked tomatoes
reduced their risk of multiple
myeloma (bone-marrow cancer)(Cancer
Causes Control, 2007; 18: 106576), while
both male and female tomato eaters
can slash their risk of renal cell
carcinoma (a type of kidney cancer) by
up to 50 per cent (J Am Diet Assoc, 2009;
109: 65667).
Although these findings dont prove
that tomatoes prevent cancer,
scientists suspect that lycopene, a
potent antioxidant found in the fruit,
is responsible for the anti-cancer
effect. Indeed, a Finnish study found a
strong link between blood lycopene

16 WDDTY Healing Foods

levels and overall cancer rates in men

(Ann Epidemiol, 2009; 19: 5128). Lycopene
has proved able to reduce the risk of
prostate, lung, blood and gastrointestinal tract cancers (Molecules,
2010; 15: 95987).
As a cancer treatment, lycopene
could be a complementary therapy for
high-grade tumours (gliomas) of the
brain or spine (Neurol India, 2010; 58:
203). Most research, however, is on
prostate cancerand the evidence is
mixed. Still, one review found that six
out of eight studies showed that the
higher the lycopene intake, the lower
the levels of prostate-specific antigen
(PSA), a diagnostic marker of prostate
cancer. The evidence also suggested
that lycopene can delay prostate
cancer progression, and reduce
symptoms such as pain and urinary
tract problems (Prostate Cancer Prostatic
Dis, 2009; 12: 32532).
Animal studies show that lycopene
on its own may not be as effective as
eating the tomatoes whole, suggesting
that these fruit contain other anticancer compounds besides lycopene (J
Natl Cancer Inst, 2003; 95: 157886).

Prevent heart disease

Tomatoes may also help to prevent
heart disease, the worlds number-one
killer disease. In a study of nearly
40,000 women, those who ate the
most tomato-based products had a 30per-cent lower risk of heart disease and
a 60-per-cent reduced risk of heart
attack (J Nutr, 2003; 133: 233641).

Another study in women showed a link

between blood lycopene and heart
disease risk: the higher the levels, the
lower the risk (Arch Latinoam Nutr, 2009; 59:
1207). In men, Finnish researchers
found an inverse relationship between
blood lycopene and atherosclerosis
(plaque buildup in the arteries) (Am J
Clin Nutr, 2003; 77: 1338).
Theres even evidence that
tomatoes might be therapeutic
against heart disease, as short-term
treatment with lycopene-rich tomato
extract was found to reduce blood
pressure in patients with hypertension
(Cardiovasc Drugs Ther, 2009; 23: 14551; Am
Heart J, 2006; 151: 100).
Also, a study in Taiwan gave
participants either fresh tomatoes,
tomato juice or a lycopene drink (all
delivering around 40 mg of
lycopene/day) for six weeks. On
measuring the subjects blood lipids,
they found that triglyceride levels and
LDL (bad) cholesterol were both
decreased, whereas HDL (good)
cholesterol levels increased in those
who consumed the fresh tomatoes and
tomato juice. Surprisingly, no
significant differences were observed
in those who consumed the lycopene
drink, again suggesting the importance of eating the whole fruit
rather than taking lycopene as a
dietary supplement (J Agric Food Chem,
2007; 55: 647581).

Other possible benefits

Another benefit of eating tomatoes is

that they appear to offer natural

protection against skin damage from
the sun.
In one German study, nine healthy
volunteers consumed 40 g of tomato
paste (containing about 16 mg of
lycopene) with 10 g of olive oil every
day for 10 weeks, while a control group
consumed the olive oil alone. The
researchers then analyzed the
subjects skin before and after
exposing them to artificial ultraviolet
(UV) light. The results showed that
the tomato-paste group had a 40-percent reduction in skin redness
(erythema) compared with the
controls (J Nutr, 2001; 131: 144951).
In another study by the same
research team, supplementation with
tomato extract, tomato paste and
lycopene each had a protective effect
against
UV-induced
sunburn
although lycopene alone was the least
effective. Those consuming the
tomato extract and the tomato drink
saw skin redness reduce by 38 per cent
and 48 per cent, respectively,

Raw or cooked?
Whole tomatoes appear to offer more health benefits than isolated lycopene, but
whats the best way to eat them?
Surprisingly, it appears that cooked and processed tomatoes are better than
raw ones. Thats because heating tomatoes weakens the fruits cellular structure,
making it easier for the body to take up the lycopene. Moreover, as processing
involves water loss, lycopene tends to be more concentrated in processed
tomatoes than in fresh ones (Annu Rev Food Sci Technol, 2010; 1: 189210).
Nevertheless, processed products generally contain high levels of sugar, salt and
other additives.
So, a good idea is to make your own tomato sauce, using fresh, organic
tomatoes, which can be served with pasta and other dishes. Also, be sure to
include a little olive oil, as consuming lycopene with fat increases its absorption in
the body.

compared with only 25 per cent in the

lycopene-only group. Again, this
suggests that were better off eating
the whole fruit rather than only taking
an isolated compound from it (Int J
Vitam Nutr Res, 2005; 75: 5460).
In addition to sunburn, tomatoes
could also be useful for a range of
other health problems. Although such

research is still in its early stages, the

findings already hint at a beneficial
role of these fruit for asthma, gum
disease, age-related macular degeneration, neurodegenerative disorders and even osteoporosis (Annu Rev
Food Sci Technol, 2010; 1: 189210; Exp Biol
Med [Maywood], 2002; 227: 84551).

Joanna Evans

WDDTY Healing Foods 17

Healing Foods

Spirulina: the super seaweed

Spirulina has a host of
reported benefits, but
does it actually work?
he blue-green algae of the genus
Arthrospira, found in the
saltwater lakes of Mexico and
Central America, is popular with
nutritionists and the health-conscious
everywhere. Often labelled the worlds
healthiest food, its been said to boost
immunity, promote heart health,
combat fatigue, encourage weight loss,
eliminate allergies and even protect
against cancer. Is there any truth to
these claims? WDDTY separates the
fact from the fiction.

The fiction

The facts
u

Nasal allergies. In a controlled

clinical trial, allergic rhinitis
patients fed spirulina had significantly less sneezing, itching, nasal
discharge and congestion, compared with the placebo group (Eur Arch
Otorhinolaryngol, 2008; 265: 121923).
High cholesterol. When the
effects of spirulina on cholesterol
were studied over 20 years ago in
30 healthy men, it was found that
4.2 g/day markedly reduced levels
of LDL (bad) cholesterol after
eight weeks (Nutr Rep Int, 1988; 37:
132937). Other clinical trials have
reported similar results and, in
one, spirulina not only reduced
LDL
cholesterol,
but
also
increased HDL (good) cholesterol, too (Evid Based Comple-ment
Altern Med, 2008 Sep 14; Epub ahead of

print).
Hypertension. In 36 Mexican men
and women, taking 4.5 g/day of
spirulina for six weeks dramatically reduced both systolic and
diastolic blood pressure, with the
largest decreases seen in the
youngest (aged 1838 years)
(Lipids Health Dis, 2007; 6: 33).
Arsenic poisoning. This is a
common problem in developing
countries where arsenic levels in
drinking water are high. When 41
patients with this condition were
given either a placebo or spirulina
extract (250 g) plus zinc (2 g),
twice daily for 16 weeks, urine and

18 WDDTY Healing Foods

hair analyses found that the

spirulinazinc combo removed
significant quantities of arsenic
from the body (Clin Toxicol [Phila],
2006; 44: 13541).
Obesity. In the only trial of
spirulina for weight loss, there was
a small reduction in weight in
obese people taking 2.8 g of
spirulina three times a day.
However, further studies are
needed to confirm this, and it is
also not known whether the
supplement will have the same
effects in those who arent so
overweight (Nutr Rep Int, 1986; 33:
56574).
Cancer. In one clinical trial,
researchers found that 20 out of
44 patients showed complete
regression of leukoplakia (mouth
cancer) after taking spirulina for
one year vs only 3 out of 43 taking
a placebo (Nutr Cancer, 1995; 24:
197202).
However, this was an unblinded, non-randomized trial and
as such cannot be regarded as
evidence of a positive effect (Evid
Based Complement Altern Med, 2008 Sep
14; Epub ahead of print).

Other studies show that spirulina

doesnt work for certain conditions.
Although its often claimed to fight
fatigue and boost energy, a randomized placebo-controlled trial suggests
otherwise. When four patients with
chronic fatigue were given spirulina
(3 g/day) for a month, it proved no
better than a placebo (Phytother Res,
2007; 21: 5703). However, as these
results may have been biased by the
design of the study, until more clinical
studies are conducted, we just dont
know.
Another claim is that spirulina can
protect the liver, especially in people
with chronic hepatitis. However, a
trial of 24 patients with chronic viral
hepatitis found that one month of
spirulina treatment had no significant
results (Rom J Intern Med, 2002; 40: 8994).
Its also worth noting that, despite
the widespread publicity, theres no
evidence that spirulina can help in
attention-deficit disorder.

The bottom line

Although the spirulina studies are
promising, its still too early to say
whether or not it can prevent or treat
any specific health problem. Whats
more, the dosages used in most of the
studies were relatively high, so even if
it does work, youd need to take a lot
of it to see any benefits. Still, as
dietary supplements go, spirulina is a
particularly rich source of proteins,
vitamins, amino acids, minerals and
other nutrients. This means that,
providing you choose a good-quality
supplement, you cant go far wrong.
Joanna Evans

Is spirulina safe?
Spirulina itself appears to be non-toxic, although blue-green algae may be
naturally contaminated by highly toxic substances called microcystins,
which could make their way into health supplements. Nevertheless, a survey
by Health Canadawhich tested a broad sample of blue-green algae
products available on the Canadian marketfound that all spirulina
products were microcystin-free (for details, go to www.hc-sc.gc.ca/ewhsemt/pubs/water-eau/ cyanobacter-eng.php#blue).
A genuine concern, however, is that spirulina can absorb any heavy
metals present in the water in which it grows (Nutr Rep Int, 1989; 40: 116572),
so make sure that you buy spirulina from a reputable manufacturer.

Mushroom magic
Mushrooms have been
valued throughout the
worldparticularly in
Asiaas both food and
medicine for centuries.
Now, some members of the
fungal kingdom are
beginning to attract the
attention of Western
medicine.
ushrooms have been used in
Oriental medicine for over
7000 years. But only recently
has the West begun to wake up to the
medicinal and healing capabilities of
these functional fungi. After several
decades of extensive scientific
scrutiny, various species show great
promise against a raft of diseases.

Potent cancer fighter

A number of mushroom components
stimulate the immune system and
inhibit tumour growth. In particular,
their polysaccharideslong-chain
sugar moleculeshave been repeatedly proven to have antitumour and
immunostimulant properties.
In the most comprehensive review
of the literature, Cancer Research UK
confirmed the anticancer activity of
polysaccharides from various mushrooms, including reishi (Ganoderma
shiitake
(Lentinula
lucidum),
edodes), maitake (Grifola frondosa)
and kawaratake (Coriolus versicolor).
Of these, the shiitake mushroom
and its polysaccharide lentinan have
been the most extensively researched.
Numerous studies have demonstrated
lentinans powerful immune-boosting
effects, which enhance the bodys
natural antitumour capabilities
rather than attack tumour cells
themselves (Appl Microbiol Biotechnol,
2002; 60: 25874).
First isolated in 1970, lentinan
showed greater antitumour effects
than other mushroom polysaccharides and was effective against
some, though not all, types of
tumours (Int J Cancer, 1974; 12: 25961).
In Japan, lentinan is approved for use
as an anticancer drug. It is
considered an important adjuvant

treatment for several types of

tumours, especially stomach and
colorectal cancers.
In one study of advanced stomach
cancer, chemotherapy patients who
received injections of lentinan once
or twice a week in addition to the
usual drugs lived significantly longer
and had a better quality of life
compared with patients who received
chemotherapy
alone
(Hepatogastroenterology,
1999;
46:
26628).
Lentinan also seems to greatly reduce
the debilitating side-effects of chemo
such as nausea, pain, hair loss and
reduced immunity.
However, although the compound
given orally can reduce colon cancer
in animals (J Altern Complement Med, 2002;
8: 5819), a US study of more than 60
men with prostate cancer found that
six months of treatment with shiitake
extract halted the disease in only four
of them (Urology, 2002; 60: 6404).
More promising is the kawaratake
mushroom. Coriolus, a long-established folk medicine for cancers of all
kinds, is traditionally taken as a tea.
Two extractspolysaccharide-K (PSK;
krestin) and polysaccharopeptide
(PSP)both have potent anticancer
properties when taken orally. In fact,
krestin is rated among the worlds
best-selling cancer drugsand
among the worlds best-selling drugs
overalland has no major sideeffects, making it useful for
debilitated or elderly patients
(Anticancer Res, 2002; 22: 173754).

In one randomized, placebocontrolled trial of more than 100

patients after cancer-related surgery,
significantly more patients were still
alive and disease-free after 10 years
with PSK than with a placebo (Cancer
Immunol Immunother, 1990; 31: 2618).
In another Japanese trial of more
than 400 patients, again after colorectal-cancer surgery, 75 per cent of
those given PSK plus chemotherapy
were alive after three years, compared
with 40 per cent of those given only
chemo (Dis Colon Rectum, 1992; 35:
12330).
In a follow-up study of patients
after radiotherapy for lung cancer,
nearly 40 per cent of those taking
PSK were still alive after five years
compared with 16 per cent of those
not taking PSK (Anticancer Res, 1993; 13:
181520).
PSK can also prolong life in those
with cancers of the breast, nasopharynx, oesophagus and stomach (Altern
Med Rev, 2000; 5: 427).
PSP, its sister polysaccharide, has
also shown powerful benefits for the
immune system, as well as
substantially reducing pain and
improving quality of life in those with
cancers of the stomach, oesophagus,
lung, ovary and cervix (Altern Med Rev,
2000; 5: 427).
Reishi and maitake mushrooms
also have anticancer effects. Reishi
appears to stimulate the immune
systemin
particular,
tumour
necrosis factorto attack cancer
cells (Int J Cancer, 1997; 70: 699705).
Maitake attacks the cancer cells
directly. In one test-tube study, betaglucan, the polysaccharide from
maitake, killed over 95 per cent of
prostate-cancer cells (Mol Urol, 2000; 4:
713).
Clinical trials are underway in the
US and Japan not only with prostate
cancer, but also with cancers of the
breast, 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 Hopes Beckman Research Institute in Duarte,

California, even eating those white
supermarket mushroomsfrom baby
buttons to large stufferscan help
ward off breast cancer (J Nutr, 2001; 131:
328893; Cancer Res, 2006; 66: 1202634).
Extracts of white button mush-

WDDTY Healing Foods 19

Healing Foods
rooms (Agaricus bisporus) can suppress oestrogen production, which
plays a major role in breast cancer.
Crimini (including portabella) mushrooms have similar actions. One
active ingredient in these mushrooms
is conjugated linoleic acid, a wellknown anticancer agent.
Although mushrooms cannot treat
breast cancer, say the researchers,
eating about 100 g/day of white
mushrooms may act as a preventative
in postmenopausal women; nonmenopausal women can have a lower
intake and still benefit.

Diabetes
Mushrooms have shown impressive
activity against diabetes. In mice,
maitake significantly reduced blood
sugar (Biol Pharm Bull, 1994; 17: 110610),
and doctors at New York Medical
College have found that a daily dose
of 1000 mg of maitake in patients
with severe type 2 (non-insulindependent) diabetes can permanently
normalize blood sugar levels (Diabetic
Med, 2001; 18: 1010).
Reishiknown in China as lingzhi,
the plant of immortalitycan also
reduce blood glucose in diabetic
patients (Int J Med Mushr, 2005; 7: 1118).
Moreover, reishi can prevent or delay
diabetic kidney problemsalbeit in
mice, so it may not apply to humans
(J Asian Nat Prod Res, 2006; 8: 70511).
Yet another mushroom helpful in
diabetes is Agaricus blazei Murill
(ABM). In a randomized, double-blind
study of 72 patients with type 2 diabetes, those receiving ABM extract
1500 mg/day for 12 weekshad an
improved insulin resistance compared with those given a placebo (J
Altern Complement Med, 2007; 13: 97102).
The effect was attributed to
increased adiponectin, a hormone
that regulates fat and sugar
metabolism.

AIDS and HIV

Mushrooms can even help HIV/AIDS
patients to improve their immune
function. In a controlled trial of 100
HIV patients, lentinan taken with the
drug didanosine (ddI) increased
levels of CD4 cellsamong the
immune systems main defenses
more than with ddI alone (J Med, 1995;
26: 193207).
Whats more, according to its

20 WDDTY Healing Foods

Japanese inventors, a patented betaglucan extract of maitake known as

the MD-Fraction is the most
effective of all the known anti-HIV
polysaccharides and is as powerful as
the drug AZT (Altern Med Rev, 2001; 6:
4860).
In one long-term study, the MDFraction was given to 35 HIV-positive
patients for 360 days. Although the
results were mixed, 85 per cent of the
patients reported an increased sense
of well-being in terms of symptoms
and secondary HIV-related diseases.
The MD-Fraction appears to work by
direct inhibition of HIV and
stimulation of the bodys own natural
defences against HIV, rendering the
patient less vulnerable to disease
(Mycoscience, 2000; 41: 2935).
Coriolus and reishi mushrooms
may also have a place in fighting HIV
(Life Sci, 1997; 60: PL3837; Phytochemistry,
1998; 49: 16517).

Mushroom supplements
The medicinal properties of mushrooms are full of possibilities, but the
research is still in its early stages.
Nevertheless, there are a number of
commercially available mushroom
products already on the shelves.
Look for liquid products rather
than powdered (dried) supplements

as, in general, they are thought to be

more bioavailable (readily taken up
by the body). However, there appears
to have been no systematic attempt
to evaluate this claim scientifically.
Liquid extracts may just be more
concentrated than the powdered
ones.
There is, however, evidence to
suggest that using whole mushrooms
or mushroom extracts may be more
beneficial than taking its isolated
components such as polysaccharides.
According to scientists from the
University of California, whole mushrooms contain a number of important
active ingredients that may play a
synergistic role against disease (Exp
Biol Med, 2004; 229: 393406).
Finally, its worth remembering
that
medicinal
and
culinary
mushrooms are often one and the
same, so many of the benefits of
mushrooms can be had simply by
making them a routine part of your
diet.
Recent research by the US
Department of Agriculture has
discovered that most nutrients in raw
mushrooms are fully retained when
cooked, while others are retained at
levels of between 80 and 95 per cent
(www.ars.usda.gov/is/pr/2006/060818.htm).
Joanna Evans

Functional fungi
u

A polysaccharide from shiitake has demonstrated benefit in chronic hepatitis

sufferers. LEM (Lentinula edodes mycelia) protects the liver, improves liver
function and helps produce antibodies to hepatitis B (J Beijing Med University,
1987; 19: 935; Gasteroenterol Jpn, 1987; 22: 45964; Kantansui, 1987; 14: 32735).
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 who
took maitake tablets (equal to 200 g of fresh mushrooms) daily for two
months lost weight, despite making no other changes to their usual diets
(Altern Med Rev, 2001; 6: 4860).
Japanese researchers have found that eating raw mushrooms can eliminate bad breath. Button, field and birch bolete mushrooms were among
those with a high ability to capture methyl mercaptan, the main chemical
responsible for halitosis (J Agric Food Chem, 2001; 49: 550914).
In 2005, a Norwegian study concluded that an extract of Agaricus blazei
Murill, an edible mushroom from Brazil, can both treat and prevent bacterial
infections such as otitis media, bronchitis, pneumonia and meningitis (Scand
J Immunol, 2005; 62: 3938)
Fungal materials may make good artificial skin and wound covers. The idea
came from similar products based on crustacean shells and the fact that
fungal cell walls also contain chitin and/or chitosan. Indeed, Sacchachitin,
prepared from the waste residues of Ganoderma tsugae (hemlock varnish
shelf) fruiting bodies, can enhance skin wound-healing in both animals and
humans (J Biomed Mater Res A, 2005; 72: 2207).

A sweet truth
Eating chocolate can help
prevent heart attacks, the
latest evidence suggests
f youve had a heart attack, a bar of
chocolate is probably the last thing
your doctor would recommend.
Nevertheless, new evidence suggests
that chocolate could save your life by
reducing your risk of having a fatal
heart attack in the future.
Swedish researchers, as part of the
Stockholm
Heart
Epidemiology
Program (SHEEP), quizzed 1169 heartattack survivors on their chocolate
consumption, then followed them for
eight years to see how their health
fared. They found that the more
chocolate was eaten, the lower the risk
of death due to heart diseaseeven
after taking into account other risk
factors such as obesity, smoking and
alcohol consumption.
Those who regularly indulged in
chocolatetwo or more times per
weekwere up to three times less likely
to die of heart problems than those who
avoided it. Even eating chocolate less
that once a month had a significant
protective effect (J Intern Med, 2009; 266:
24857).
These findings are intriguing, but
not surprising. Recently, the evidence
has been stacking up that chocolate
far from being an unhealthy treatis
actually a functional food with
cardioprotective
properties.
But
beware: not all chocolate is created
equal. Although the Swedish study
didnt distinguish between types of
chocolate, much of the research
indicates that its only the dark kind
thats good for the heart.
In one study, darkbut not white
chocolate was found to dramatically
reduce blood pressure (BP) in 20 mildly
hypertensive patients, who were
randomly assigned to receive either 100
g of dark chocolate or 90 g of
white chocolate every day for two
weeks. Only the dark chocolate had
beneficial effects, causing systolic BP to
plummet by an average of 11.9 mmHg,
and diastolic BP by 8.5 mmHg. This
means that chocolate is as effective
as many of the antihypertensive drugs
currently on the market (Hypertension,

2005; 46: 398405).

When doctors at the University of

Cologne in Germany ran a similar
study, but with less chocolate (just 6.3
g/day, equal to 30 calories),
remarkably, even this small amount of
dark chocolate (but, again, not white
chocolate) was able to reduce BP by
almost 3 mmHg. Although small, such
a decrease applied across a population
would reduce the relative risk of
stroke mortality by 8 per cent, of
coronary artery disease mortality by 5
per cent, and of all-cause mortality by
4 per cent, the researchers estimated
(JAMA, 2007; 298: 4960).
This suggests that we can enjoy the
benefits of chocolate without piling on
the pounds.

A guilt-free pleasure
In addition to lowering BP, dark
chocolate appears to increase
good HDL cholesterol while
lowering bad LDL cholesterol (Free
Radic Biol Med, 2004; 37: 13519; J Nutr,
2008; 138: 16716 ). Its also been
shown to reduce platelet clumping
(blood clots) and to improve
function of the endothelium, the
inner lining of the arteries
responsible for producing nitric
oxide, which dilates blood vessels
and keeps the vessel lumen clear of
obstructions ( Circulation, 2007; 116:

237682;

Am

Coll

Nutr,

2004;

23:

197204).

But how is it that such a high-fat,

sugar-laden treat can be good for us?
The dark chocolate bars used in most
studies were at least 70-per-cent cocoa
solids. Although these bars typically
include around 12 g of sugar, the
cocoa packs such a healthy punch that
it counteracts any adverse effects of
the sugar. The key ingredients in cocoa
are the flavanols, a subgroup of the
natural antioxidant plant compounds
called flavonoids, already well-known
for their heart-healthy effects (Nutr
Today, 2002; 37: 1039). Indeed, the Kuna
Indians of Panama, who regularly
consume large amounts of flavanolrich cocoa, are virtually free of
hypertension and stroke, even though
they 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 stearic
triglycerides, which increase good
HDL cholesterol and are readily
cleared from the body via the gut (Crit
Care Nurse, 2007; 27: 115). Also, the fat
slows the rate at which the sugar is
released into the bloodstream, making
dark chocolate a low glycaemic index
(GI) food.
So, while it may be some time
before doctors start recommending a
bar of chocolate a day, it certainly
seems that the old adage is true: a
little of what you fancy does you good.
Joanna Evans

Beyond heart health

Besides heart disease, chocolate may also have a role to play in other
health problems.
u Sun damage. Eating chocolate rich in flavanols can help to protect the
skin from harmful ultraviolet (UV) radiation. When 30 volunteers were
given 20 g/day of either high- (HF) or low- (LF) flavanol chocolate daily,
after 12 weeks, those in the HF group saw their minimum erythema
dosethe minimum dose of UV light to cause skin rednessmore than
double, while no significant changes were seen in the LF group (J Cosmet
Dermatol, 2009; 8: 16973).
u Diabetes. Dark chocolate may help to prevent diabetes. Eating 100 g/day
of dark, but not white, chocolate for two weeks improved insulin
sensitivity (which leads to diabetes) in healthy volunteers (Am J Clin Nutr,
2005; 81: 6114).
u Chronic fatigue syndrome (CFS). In a placebo-controlled study of 10
patients with CFS, eating 15 g of dark chocolate three times a day
significantly improved fatigue and physical functioning over an eightweek period. Indeed, two patients were able to return to work after having
suffered CFS symptoms for two years (Endocrine Abstracts, 2006; 12: 68).

WDDTY Healing Foods 21

Healing Foods

Green tea: the natural

disease fighter
Green tea can help to fight
cancer and more
reen tea is credited with a
variety of health benefits
from aiding weight loss to
lowering cholesterol. Now, new findings
show that the popular drink may help
to
treat
chronic
lymphocytic
leukaemia (CLL), a common form of
blood cancer for which there is no
cure.
In a study of 33 CLL sufferers,
Minnesotas Mayo Clinic found that
daily doses of epigallocatechin gallate
(EGCG), an active ingredient in green
tea, was well tolerated, even at very
high doses (up to 4000 mg/ day).
Furthermore, many also saw some
degree of regression of their
leukaemia.
Specifically, treatment with EGCG
led to significant decreases in two key
CLL
symptoms:
high
white
blood cell (lymphocyte) counts; and
enlarged lymph nodes. Lymphocyte
counts were reduced by 20 per cent or
more in 11 of the 33 patients, while all
but one of 12 patients with swollen
lymph nodes saw a 50 per cent or
greater reduction in swelling (J Clin
Oncol, 2009; 27: 380814).
Although more research is needed
to confirm these findings, this is not
the first study to suggest that green tea
is a potent cancer fighter. Indeed, the
Feist-Weiller Cancer Center in
Louisiana has reported that green tea
might be effective against prostate
cancer.
Dr James Cardelli and his team gave
26 men with prostate cancer daily
supplements
of
a
green-tea
formulation (800 mg of EGCG plus
other polyphenols), equivalent to
around 12 cups of normally brewed
green tea. After about a month, there
was a significant decrease in a number
of biological disease markers such as
prostate specific antigen (PSA) and
hepatocyte growth factor (HGF), which
are indicators of cancer progression.
Some patients had reductions of more
than 30 per cent, with no effects on

22 WDDTY Healing Foods

liver function (Cancer Prev Res [Phila Pa],

2009; 2: 67382).
Green tea might also help to
prevent cancer from developing in the
first place. People who drink lots of
green tea are less likely to have certain
types of cancer than those who dont.
Drinking five or more cups of green tea
every day reduces the risk of blood- and
lymph-related cancers by about 50 per
cent (Am J Epidemiol, 2009; 170: 7308). In
addition, a review of 51 studies of
green tea concluded that green tea
may help to protect against cancers of
the liver, lung, prostate, pancreas and
colon (Cochrane Database Syst Rev, 2009; 3:
CD005004).

Other benefits
Green tea may also be useful for a host
of other common ailments.
u Heart disease. Green tea can prevent atherosclerosis (narrowing of
the arteries) and stroke (J Am Coll
Nutr, 2006; 25: 7999; Complement Ther

Med, 2007; 15: 4653), and lower blood

pressure, cholesterol and the risk of
death due to heart disease (Prev Med,
1992; 21: 54653).
Osteoporosis. Green tea can
prevent age-related bone loss, and
reduce fractures by increasing bone
mineral density and support-ing

bone-forming activities (Nutr Res,

2009; 29: 43756).
Diabetes. A study of more than
17,000 adults found that green tea
was associated with a reduced risk of
type 2 diabetes (Ann Intern Med, 2006;
144: 55462).
Obesity. Green tea is an effective
tool for weight loss and maintenance. In a randomized placebocontrolled study of nearly 200
moderately overweight people, two
servings a day of high-catechin
green tea led to significant weight
loss and, especially, abdominal fat
(Obesity [Silver Spring], 2009 Aug 13; Epub
ahead of print).
Tooth decay. Drinking green tea
frequently throughout the day can
significantly reduce cavities, even in
the presence of sugar in the diet. It
may also help to prevent periodontal
(gum/bone) disease (J Am Coll Nutr,
2006; 25: 7999).
Joanna Evans

Green goodness
All teas (green, black and oolong) come from the same plant, Camellia
sinensis. However, as the production of green tea involves little processing,
these brews are rich in polyphenol catechins, the agents thought to be
responsible for much of green teas beneficial effects. Green-tea catechins,
especially epigallocatechin gallate (EGCG), are potent antioxidantsand
antimutagenic, antidiabetic,
anti-inflammatory, antibacterial and antiviral, too (J Am Coll Nutr, 2006; 25: 7999).
Precisely how much you need to drink to benefit is not known, but most of
the research is based on the amount of green tea typically consumed in Asian
countriesabout 3 cups/day. Indeed, according to a recent review, a
desirable intake is 35 cups/day (up to 1200 mL/day) to provide a minimum of
250 mg/day of catechins (Cochrane Database Syst Rev, 2009; 3: CD005004).
Green tea is generally free of side-effects, although drinking large amounts
can lead to insomnia, anxiety and stomach upsets, due to its caffeine content.
Decaffeinated products are available but, as their catechin content appears to
be much reduced by the process (Nutr Cancer, 2003; 45: 22635), youd need to
drink considerably more to get the same benefits as from regular green tea.

Spice up your life

A powerful ingredient
used in yellow curries
could help to fight off
cancer and other
inflammatory conditions
hings are hotting up as exciting
new
studies
show
that
curcuminthe yellow pigment
in turmericmay be able to ease
arthritis, soothe digestive problems
and even cure cancer. Although, so
far, most of the research has involved
test tubes and animals, a growing
number of human trials suggest that
curcumin may be a safe and effective
treatment for a range of chronic
conditions.

Cancer
Researchers at the Cork Cancer
Research Centre in Ireland have
reported that curcumin looks
promising for both preventing and
treating oesophageal cancer, an
increasingly common condition with a
poor prognosis. In the laboratory,
curcumin began killing oesophageal
cancer cells within 24 hours (Br J Cancer,
2009; 101: 158595), and other studies
show that curcumin may also work
against other types of cancer cells,
such as those of the breast, pancreas,
stomach and colon (Int J Oncol, 2009; 35:
86772; Anticancer Res, 2001; 21: 8738). In
animals, curcumin has an impact on all
three stages of cancer development
namely, its initiation, promotion and
progression (Altern Med Rev, 2009; 14:
14153).
Although these results may not
apply to people, preliminary trials in
cancer patients are encouraging. In
one, 15 patients with advanced
colorectal cancer were given a
turmeric supplement (equivalent to
36180 mg of curcumin) every day for
up to four months. Five patients saw
their condition stabilize, while one
showed signs of cancer regression (Clin
Cancer Res, 2001; 7: 1894900).

Digestive disorders
Curcumin may also help with
gastrointestinal conditions, including
dyspepsia (indigestion), Helicobacter
pylori infection, peptic ulcer, irritable

bowel syndrome, Crohns disease and

ulcerative colitis (Altern Med Rev, 2009; 14:
14153).
In one trial of 25 peptic-ulcer
patients given 600 mg of curcumin five
times a day for 12 weeks, nearly half
had no ulcers after four weeks and, by
the end of the study, 76 per cent were
ulcer-free (Southeast Asian J Trop Med Public
Health, 2001; 32: 20815).
In a randomized controlled trial, or
RCT, of patients with ulcerative colitis,
those taking curcumin (1 g twice a
day) together with conventional drug
therapy fared better than those taking
a placebo with their conventional
treatment (Clin Gastroenterol Hepatol, 2006;
4: 15026).

doses have significantly reduced

amyloid plaques in the brainthe
hallmark of the diseaseand
improved cognitive deficits such as
impaired memory (Curr Alzheimer Res,
2005; 2: 1316).
Although such results may not
apply to humans, Alzheimers is much
less common in India than in the US,
possibly because curcumin-containing
curries are widely consumed. More
important, researchers have found a
link between curry consumption and
cognitive function. In a study of over
1000 elderly Asians, those who ate
curry occasionally and often or very
often performed significantly better
on cognitive tests than those who
never or rarely ate the spice (Am J
Epidemiol, 2006; 164: 898906).

Arthritis

Anti-inflammatory powers

In one preliminary RCT, 1200 mg/day

of curcumin effectively improved joint
swelling, morning stiffness and walking
time in patients with rheumatoid
arthritis, findings supported by both
animal and laboratory evidence (Altern

Curcumin may also be effective against

oedema, pancreatitis, eye conditions
such
as
uveitis,
and
even
obesity and type 2 diabetes (Altern Med

Med Rev, 2009; 14: 14153; Int J Mol Med, 2007;

20: 36572).

In yet another RCT, turmeric extract

(50 mg/capsule) in combination with
other botanicals and zinc appeared to
be useful for osteoarthritis by
significantly reducing pain and
disability (J Ethnopharmacol, 1991; 33: 915).
However, as the treatment was a
combination of different agents, it
wasnt clear what role curcumin played
in the improvements.

Alzheimers disease
Mounting research suggests that
curcumin may help patients with
Alzheimers. In animals, even low

Rev, 2009; 14: 14153; Endocrinology, 2008; 149:

354958).

What these conditions have in

common
is
inflammationand
curcumin is a powerful antiinflammatory. Indeed, curcumin has
proved to be just as effective as the antiinflammatory drugs hydrocortisone and
phenylbutazone (Int J Clin Pharmacol Ther

Toxicol, 1986; 24: 6514; J Ethnopharmacol,

2007; 112: 2929).

Curcumins
antioxidant
and
antimicrobial actions may also explain
its promising effects against a wide
range of illnesses. Although more
human trials are needed, this spicy
compound is already proving to be one
of the safest and strongest diseasefighters Nature has to offer.
Joanna Evans

Curry as cure?
Given the promising research on curcumin, should we all start eating more
curry? Not necessarily. Based on what we know so far, youd probably need to
eat 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 curry
dinners.
But what about supplements? Curcumin isnt easily absorbed, although
taking it in conjunction with certain substances, such as piperine from black
pepper, 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: 3536). Life Extension is one brand that offers a curcuminpiperine
combination supplement.

WDDTY Healing Foods 23

Healing Foods

Powerful porridge
First, the perfect breakfast
was eggs, then grains like
muesli, then low-carb. But
nothing seems to beat the
benefits of good old
oatmeal
he latest report shows that one
of
the
healthiest
ways
to start your day is with
oatmeal. Oats are far less refined
than wheat and have consistent
evidence of benefit in terms of
preventing degenerative diseases of
all varieties.
A review of the most up-to-date
studies of oat consumption not only
confirms the conclusions of a 1998
US Food and Drug Administration
on oats in the reduction of blood
cholesterol, but has even uncovered
new benefits (Am J Lifestyle Med, 2008;
2: 517).
Eating oats and oatmeal appears
to reduce total blood cholesterol.
According to its own review by the
Cochrane Collaboration, a non-profit
organization promoting evidencebased healthcare, the combined
results of eight studies showed that
oat consumption virtuallyand
significantlyhalved total cholesterol and LDL (the bad cholesterol)
concentrations while having no
effects 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 overall reduction of the risk of coronary
heart disease by 515 per cent.
Nevertheless, it should be noted that
the authors had some concerns over
the short trial durations and small
numbers of participants involved in
some of the reviewed studies.
The benefit of oats appears to
extend beyond that of just fibre.
Studies comparing consumption of
oat cereal with wheat cereal show
that oats can influence the
particulate size of cholesterol,
leading to lower numbers of the
undesirable small, dense cholesterol
particles that are thought to clear
far more slowly than larger, lighter
particles. Consuming oats also

24 WDDTY Healing Foods

appears to speed up the oxidation

of cholesterol, whereas consuming
wheat apparently slows it down (Am
J Clin Nutr, 2002; 76: 3518).
Furthermore, the study found that
during weight-loss programmes,
adding oats to the diet lowered blood
cholesterol by an additional 412 per
cent (J Nutr, 2001; 131: 146570; Ann Nutr
Metab, 2003; 47: 30611).
Oats contain avenanthramides,
phenolic compounds with powerful
antioxidant effects that can help to
prevent the development of plaque
on the arterial wallsat least according to laboratory studies of
cell cultures.
In these test-tube studies of
avenanthramides added to human
heart artery-cell cultures, they were
able to reduce inflammation, and
prevent adherence of immune system cells and the development of
smooth muscleall of which are
precursors of plaque (Atherosclerosis,
2004; 175: 3949).
Other studies have shown that
oats may normalize blood pressure,
although the results of the various
studies are mixed.
Besides coronary heart disease,
eating oatmeal may help to regularize insulin sensitivity and so prevent
type 2 diabetes, another common
condition of older age.
Although whole grains in general
appear to reduce the risk of diabetes,
oats may work particularly well
because they contain a fibre called
beta-glucan, which can lower the rise

in blood glucose and delay emptying

of the stomach (J Am Coll Nutr, 2007;
26: 63944).
For this reason, oats may also
help to stabilize weight. Oats are
favoured by diet specialist Dr Michel
Montignac, the inventor of the lowglycaemic-index (GI) diet, as a lowGI food allowable even during the
first stage of the diet. Oatmeal also
helps in losing weight because it
offers a greater feeling of fullness or
satiation than other cereals or bread.
This may be because it is combined
with water. Some researchers believe
that incorporating water into meals,
rather than only drinking it alongside, may be more healthful and may
promote weight loss (Am J Clin Nutr,
1999; 70: 44855).
Perhaps the reason for all these
plaudits is that oats undergo far less
processing than other grains and, as
oatmeal, are always consumed as a
whole grain. What isnt known is how
frequently you should eat oats in your
daily diet, as the results of studies
have often been inconsistent. In the
absence of specific data, perhaps the
best rule of thumb is to stick to a
daily dose of porridge or to bake your
own loaf of oat bread.
Lynne McTaggart

Oats in a gluten-free diet

Oats may be an acceptable alternative for people who ordinarily cannot
tolerate gluten. Although oats, which do contain gluten, have always been
excluded in a gluten-free diet, new studies and reviews of the literature from
1995 have shown that they are safe for coeliac disease sufferers if taken in
moderationup to 70 g (1/2 to 3/4 cup) of oats per day for adults, and up to 25
g (1/4 cup) per day for children (Can J Gastroenterol, 2007; 21: 64951).
This research has found that the long-term consumption of oats is well
tolerated, and doesnt lead to small-bowel mucosal deterioration or immune
activation, as triggered by other gluten-containing grains. Nevertheless, it may
be 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.

The raw-food diet

Its a lifestyle choice, but
one that gives health
benefits, its advocates
claim. But are there any
risks and downsides?
he raw-food diet, a subset of
the vegan/vegetarian diet,
advocates that at least 75 per
cent of the food we eat should be
uncooked plant foods, such as fresh
fruit and vegetables, sprouts, dried
fruit and seaweed.
Its proponents argue that the
health-giving enzymes in food are
destroyed when heated to above 116
F (47 C). The raw-food diet, they say,
results in increased energy, better
skin, better digestion, weight loss
and a lower risk of heart disease.
In fact, theres plenty of evidence
to support these claims. It can help
people who have gastrointestinal
problems, as researchers discovered
when they gave raw vegetable salads
to 93 patients who suffered from
various chronic diseases of the
alimentary tract, including duodenal
ulcers (Vopr Pitan, 1984; 6: 226).
Among patients who ate 200 g of
raw carrot every day with breakfast
for three weeks, cholesterol levels fell
by 11 per cent, and it improved their
gut flora and metabolism. Whats
more, these benefits continued for
three weeks after stopping the diet
(Am J Clin Nutr, 1979; 32: 188992).
A raw-food diet also reduces
hypertension and encourages weight
loss. In 32 hypertensive patients
28 of whom were also overweight
having raw foods comprise 62 per
cent of their total dietary intake
helped them to achieve a mean
weight loss of 3.8 kg, and reduced
their diastolic blood pressure by
17.8 mmHg, after six months. As an
added bonus, 80 per cent of those
who smoked or drank alcohol spontaneously abstained while on the diet
(South Med J, 1985; 78: 8414).
Significant weight loss was also
seen in a study of 216 men and 297
women who ate a primarily raw-food
diet for more than three years. The
men achieved an average weight loss
of 9.9 kg, and the women, 12 kg.

However, around a third of the

women developed partial or complete
amenorrhoea (loss of menstruation),
usually because they were too
underweight (Ann Nutr Metab, 1999; 43:
6979).
The diet can also reduce LDL, or
bad, cholesterol levels. In a study
of 201 patients who had either high
LDL or low HDL cholesterol levels,
a diet comprising 15001800 g of
raw food helped to reduce total
cholesterol levels. However, it also
reduced HDL levels, and increased
total homocysteine levels among the
38 per cent of study participants who
became deficient in vitamin B12 (J
Nutr, 2005; 10: 23728).

Raw food and cancer

The raw-food diet also has positive
effects beyond those suggested by its
advocates. Several studies have found
that it can protect against cancer,
and reduce the risk among those who
may be especially susceptible.
According to a study of 8861
women, a diet of salad vegetables can
protect against HER-2 breast cancer,
one of the most virulent forms of
the disease. In this case, the rawvegetable diet was tested against
three other diets that involved
cooked foods, and was found to have
a far greater protective effect (Int J
Cancer, 2007; 121: 9114).
In another, separate study, a diet
that included 85 g of raw watercress
every day for eight weeks reduced the
risk of cancer among people with
DNA damage, and the positive effect
was even more marked among
smokers (Am J Clin Nutr, 2007; 85: 50410).
Raw vegetables, and cabbage in
particular, appear to be protective
against stomach cancer. This was the
conclusion on comparing the profiles
of 379 newly diagnosed cases against
1137 healthy controls who consumed
a diet of raw cabbage, carrot, garlic
and broccoli (Medicina, 2005; 41: 73340).

Diet downsides
Despite these health-giving benefits,
the diet can nevertheless cause a few
health problems. People who ate a
raw-food diet for up to 10 years had a

low bone mass compared with those

who ate a standard diet. But despite
this, they were not at any greater
risk of osteoporosis because their
lower body weight put less stress on
their bones. They also had higher
levels of vitamin D, which was surprising as the vitamin is usually only
available from foods such as dairy
and oily fish, which were excluded
from the diet. It may be that these
participants were compensated by a
greater exposure to the sun, another
source of vitamin D (Arch Intern Med,
2005; 165: 6849).
The diet can also lead to a
deficiency in vitamin B12, and loss of
periods in women, especially after a
year or more (see the studies above).
The diet may also cause deficiencies
in calcium, iron, protein and calories.

Not for everyone

The raw-food diet is not for everyone
and is certainly not for all the time.
Children, pregnant/nursing women,
people with anaemia and those who
are at risk of osteoporosis are advised
to avoid the diet.
Exponents of Ayurveda, the
classical Indian form of medicine,
traditional Chinese medicine and the
macrobiotic diet all warn that a rawonly diet may not suit people living
in colder climates. Even the UKs
Vegetarian Society cautions against a
diet that is exclusively of raw foods.
Instead, it advocates a balanced
healthy diet that also includes highprotein foods, carbohydrates and
dairy products.
The greatest benefits of the diet
can be seen in a relatively short
timea few months at the most
and there is evidently little merit in
maintaining it exclusively for much
beyond that time other than for
lifestyle reasons.
Bryan Hubbard

WDDTY Healing Foods 25

Healing Foods

The best diet for better bones

The foods we eat have
major effects on our
bones
hat we eat both builds and
fuels every part of our bodies.
Even though we have the
notion that our bones just sit there
and do nothing, the foods we consume
affect them both directly and indirectly.
An important concept to help us understand the roles of calcium and other
minerals is the acidalkaline balance.
This is expressed by the pH (power of
hydrogen) scale, ranging from 0 to 14.
A pH of 7 is neutral, while below 7 is
acid and above 7 is alkaline.
In the body, acidswhich are corrosivegenerally result from metabolic
processes such as moving or breathing,
and are either excreted or buffered
(neutralized) by minerals or mineral
salts, which are alkaline. For proper
metabolism, the blood has to be slightly
alkaline with a pH of about 7.45, and
going off this balance even
a little has serious consequences. An
alkaline pH of 7.9 can lead to tetany
(lockjaw) and death, while an acidic pH
of 6.9 can cause a possibly fatal diabetic
coma. With a correct blood pH, the
body is in homeostasis.
The body has a number of mechanisms to keep the acidalkaline
balance just right:
u During breathing, cells exhale
carbonic acid, which becomes carbon dioxide that is expelled via the
lungs, lowering the acid load;
u Muscle movements create lactic acid
from glycogen (stored carbohydrate) breakdown, which produces energy, increasing acidity;
u The kidneys regulate the blood
acidalkaline balance by excreting
either a more acidic or a more
alkaline urine as necessary;
u If the blood is too acidic, the bones
release calcium and other buffering
minerals into the bloodstream via
bone resorption (breakdown);
u Once metabolized, the food we eat
adds to the acidalkaline balance,
depending on whether they leave
acid (carbonic, phosphoric or sulphuric) or buffering (mostly calcium, iron, magnesium, potassium,
and sodium) residues.

26 WDDTY Healing Foods

Most fresh produce is alkalizing, as

are fruit, vegetables, seaweed, soy
sauce, miso and salt. Protein and
carbohydrate foods, such as sugar, flour,
beans, grains, fish, poultry, meat and
eggs, are acidic (WDDTY vol 9 no 10: 15).

Acidosis
The slightest tilt towards acidity in the
bloodstreamcalled
acidosis
removes calcium from bones to alkalize the blood (Am J Clin Nutr, 2004; 79: 45).
Studies in mice have confirmed that
metabolic acidosis does indeed
stimulate bone resorption and inhibit
bone formation (Curr Opin Nephrol
Hypertens, 2004; 13: 42336).
Dr T. Colin Campbell, of Cornell
University, in collaboration with Oxford
University and the Chinese Academy of
Preventive Medicine in Beijing,
conducted a landmark study of dietary
patterns and nutritional status in the
Chinese population in the early 1990s.
They found that levels of acid and
calcium in the urine of middle-aged and
elderly women was considerably
influenced by diet. Acid-forming foods
increased calcium in the urine. Animal
protein 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 some

studies show that vegetarians have
lower rates of osteoporosis vs meat
eaters.
So, excess intakes of acid-forming
foods drain calcium and other minerals
from the bones. Eating meat is one
possible cause of acidosis but, more
often, its due to an excess
consumption of flour and sugar, as the
modern food supply includes lots of
refined carbohydrates such as pasta,
cookies, cakes, muffins, white bread
and white rice.
Refined carbohydrates have received
relatively little notice, mostly because
of the unfortunate misconception that
all carbohydrates are equal. Christiane
Northrup, MD, author of The Wisdom of
Menopause (Bantam, 2006), notes that
osteoporosis is most frequently seen in
countries where the diet habitually
includes refined carbohydrates. Milk

products and tofu (if made with

calcium carbonate) are buffering foods
that will balance either side because
they contain both calcium (alkalizing)
and protein (acid-forming).
So, in a diet high in sugar, flour
and/or meat, and low in vegetables and
fruit, dairy products will alkalize the
body because of the calcium content.
Conversely, in a diet high in alkalizing
fruit, green vegetables and potatoes,
and low in protein or grains, dairy foods
will provide acid-forming protein.
The trick, of course, is to eat from
both acid-forming and alkalizing food
groups. Too much acidic food draws
minerals from the teeth and bones,
while too much alkaline food creates
cravings for sweets or carbs to provide
some counterbalancing acid-forming
foods.
The best alkalizing foods, especially
in a diet with little or no dairy, as I
recommend, are cooked or raw leafy
green vegetables (kale, collard and
mustard greens, watercress, arugula),
roots (carrots, turnips, parsnips,
radishes), broccoli and squashand
chopped fresh parsley, which contains
calcium and vitamin C as well as
ergosterol, a precursor of vitamin D,
which helps the body to absorb and
utilize calcium. Note, however, that
although spinach and chard are rich in
calcium, they are also high in oxalic
acid, which interferes with calcium
uptake.
Annemarie Colbin
Annemarie Colbin is an award-winning
leader in the field of natural health. This
article has been adapted from Dr Colbins
new book Whole-Food Guide to Strong
Bones: A Holistic Approach (Oakland, CA:
New Harbinger Publications, 2009).