| Fruits and vegetables no longer pack the nutritional wallop they once did; their nutrient value has declined as much as 38 percent since 1950. One reason is that farmers tend to select produce breeds that are faster growing, bigger, and more pest resistant—meaning crops have inadequate time to make or absorb nutrients during their shortened growing season. Likewise, the soil in which crops are grown is contaminated with far more mercury, PCBs, and other noxious industrial fallout than it was half a century ago. |
Thomson Healthcare, Inc.
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 Yeum KJ, Booth SL, Sadowski JA, et al: Human plasma carotenoid response to the ingestion of controlled diets high in fruits and vegetables. Am J Clin Nutr 64(4):594-602. 1996.
Zarling EJ, Mobarhan S, Bowen P, et al: Pulmonary pentane excretion increases with age in healthy subjects. Mech Aging Dev 67(1-2):141-147. 1993.
Zhang S, Tang G, Russell RM, et al: Measurement of retinoids and carotenoids in breast adipose tissue and a comparison of concentrations in breast cancer cases and control subjects. Am J Clin Nutr 66(3):626-632. |
Jonny Bowden, Ph.D., C.N.S.
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 Nature gives fruits and vegetables protection against their natural predators and other destructive forces (like the sun), and many of these protective compounds are what give the fruits their color. The red in raspberries and cherries, the blue in blueberries, and the orange in peppers all contain powerful plant chemicals that have antioxidant, anti-inflammatory, and frequently anticancer activity.
The secret to the benefits of cherries and cherry juice are compounds called anthocyanins. |
Thomson Healthcare, Inc.
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| While a number of epidemiological studies demonstrated some benefits for cancer treatment with lycopene, the carotenoid that is plentiful in Tomatoes and certain other fruits and vegetables, other studies showed no effect. The majority of evidence, however, supports the use of lycopene in cancer prevention. Lycopene levels have been shown to be inversely proportional to cancers of the prostate, cervix, pancreas, and stomach.
There is a fair amount of epidemiologic evidence to document a possible correlation between lycopene ingestion and protection from cardiovascular disease. |
Jonny Bowden, Ph.D., C.N.S.
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| One theory is that since vitamin C is found in fruits and vegetables, and since fruits that are safe to eat are often sweet, nature in her wisdom gave us a sweet tooth so we would seek out the very foods without which we would die.
And make no mistake—without vitamin C we'd all be dead as doorknobs. Without vitamin C you can't form new collagen, the main protein in connective tissue. A deficiency of vitamin C results in a really nasty disease called scurvy. |
Thomson Healthcare, Inc.
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| With studies showing a relationship between high tomato consumption and lower levels of cancer, complementary and alternative medicine practitioners have suggested increasing consumption of tomato and other fruits and vegetables high in lycopene to their patients. Lycopene may help support prostate function and is often used as an adjunctive therapy in treating prostate cancer. Many combination products for support of the prostate include lycopene and other nutrients such as zinc and saw palmetto. |
| Sommerburg O, Keunen JEE, Bird AC et al: fruits and vegetables that are sources for lutein and zeaxanthin: the macular pigment in human eyes. Br J Ophthalmol; 82(8):907-910. 1998 van het Hof KH, West CE, Weststrate JA et al: Dietary factors that affect the bioavailability of carotenoids. J Nutr; 130(3):503-506. 2000
Lysine description
Lysine is an essential amino acid involved in many biological processes, including receptor affinity, protease-cleavage points, retention of endoplasmic reticulum, nuclear structure and function, muscle elasticity, and chelation of heavy metals. |
Donna Jackson Nakazawa
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 Until we see change in this arena, buy pesticide-free fruits and vegetables for yourself and for your children.
Indeed, one recent study funded in part by the Centers for Disease Control and Prevention found that eating organic foods substantially lowers children's dietary exposure to organophos-phate pesticides. Investigators measured the exposure to several organophosphate pesticides in twenty-three children between the ages of three and eleven over a fifteen-day period. |
Caldwell B. Esselstyn, Jr., M.D.
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 Jim had not been much of a fan of fruits and vegetables before joining the study, and in those first years on the program, he was always looking for ways to avoid them. When the no-fat products began appearing on supermarket shelves, he was thrilled—and happily added them to his diet. He reformed quickly after the cholesterol scare, and has been back in control ever since, maintaining a total cholesterol of 120 mg/dL.
Truly no-fat products are increasingly available—including some salad dressings, crackers, chips, pretzels, and cookies. Look carefully. Scrutinize labels. |
| He had always hated fruits and vegetables. "Big Macs, French fries, milk shakes were favorite foods," he readily admits. "My favorite thing was chocolate."
From the start, Jim made it sound as if what I asked him to do was absurd, a constant inconvenience. He deeply treasured the food that had gotten him in trouble. But he was an intelligent person, and what finally won him over was the logic of the program. We were trying to follow the nutritional example of countries where disease was nonexistent. To an educator, a man blessed with a supremely logical mind, it made sense. |
Jack Challem
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 Greens8000
One serving of this "greens" drink provides the antioxidant power of twenty servings of fruits and vegetables. It also tastes great, which is rare among similar products. You add one scoop to a glass of water, stir, and drink. Greens8000 is sweetened with stevia and other natural sweeteners (such as spearmint) and contains only 49 calories and 5 grams of carbohydrates per serving. If you have celiac disease, be aware that it may contain trace amounts of gluten (a few parts per million, according to the company), owing to a small amount of barley malt. |
Carol Simontacchi
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 Choose fresh over canned and frozen, and whenever possible, select produce that is organic and freshly harvested. fruits and vegetables are, in fact, the cornerstone of the anti-inflammatory diet.
Of course, we cannot live on fruits and vegetables alone. Balance is the key to a healthy anti-inflammatory diet. Seafood and other animal proteins provide us with the building blocks we need to keep our bodies strong. And certain fish, of course, are high in the anti-inflammatory omega-3 fatty acids. |
Ray D. Strand
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 We must decrease saturated-fat intake, making certain we consume at least seven servings of fruits and vegetables and more than thirty-five grams of fiber each day. (I know you have heard all this before; but less than 9 percent of the population follows this advice!)11
4. Be Aware of Other Carcinogens. Whenever possible, choose to take action in decreasing your exposure to cancer-causing agents such as radiation, pesticides, herbicides, asbestos, charcoal, soot, and so on by purging them from your home environment. |
Thomson Healthcare, Inc.
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| Gray dose used for fruits and vegetables) without affecting germination of seeds and constitutes the best preventive measure now available for decontaminating sprouts and other agricultural products (Taormina et al, 1999; Stephenson, 1997). One case of human listeriosis has been linked to consumption of alfalfa tablets (Farber et al, 1990).
Hypokalemia has been reported, and gastrointestinal disorders are possible, including E. Coli, Salmonella, and listerosis infections (see Precautions). |
Bill Sardi
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 We live in an era when: the government-sponsored program that advocates eating 5 servings of fruits and vegetables a day has been found to be ineffective in preventing cancer use of sunscreen lotion has been found to be the major promoter of life-threatening skin cancer. health authorities say breast self-examination should be abandoned. the occult (hidden) blood stool test for colon cancer has been declared useless. something as free as sunshine may prevent more cancer than any new cancer technology by virtue of its ability to produce vitamin D in the skin. |
Dr. Steve Blake
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 Food sources of vitamin D include:
(a) fruits and vegetables.
(b) Salmon and mackerel.
(c) Soybean oil.
(d) Pizza.
40. Gamma-tocopherol:
(a) Is the preferred form of vitamin E for protecting LDL.
(b) Is the most abundant form of vitamin E in the blood.
(c) Is the form of vitamin E found most abundantly in the American diet.
(d) Is the form of vitamin E that absorbs easily through skin.
41. When vitamin E becomes oxidized, it can be reactivated by:
(a) The ascorbate form of vitamin C.
(b) Vitamin A.
(c) The kidneys.
(d) Vitamin D.
42. |
| The best dietary supplement of vitamin A consists of generous quantities of fresh fruits and vegetables. Supplemental forms of vitamin A such as retinyl palmitate and retinyl acetate convert readily into retinol and their potency is listed on the packaging.
With supplemental beta-carotene, two meg of beta-carotene are needed by the body for conversion, resulting in one meg of retinol. This is known as a RAE ratio of 2:1. For beta-carotene in food, the RAE ratio is 12:1, so 12 meg of beta-carotene in food is needed to provide one meg of RAE. |
| Colored fruits and vegetables, especially the yellow and orange ones, are generally high in provitamin A. Meats are generally low in vitamin A, except for liver which is excessively high. Dairy products contain a medium amount of vitamin A.
The RDA is based on the amount needed to ensure adequate stores of vitamin A in the body to support pregnancy, gene expression, immune function, and vision. Different dietary and supplemental sources of vitamin A have different potencies. |
| Healthy food sources: found in fresh fruits and vegetables. Degradation: leached by cooking water, reduced by heat, light, light, oxygen, and food processing. |
| Five servings of fresh fruits and vegetables provide approximately 200 mg of vitamin C. Many Americans do not eat enough fresh produce to meet these RDAs. Scurvy will not normally develop unless vitamin C intake falls below 10 mg per day for a month or more. The minimum vitamin C intake to maintain normal metabolism is 30 mg daily. Even though clinical scurvy may not develop, many other important body functions may be limited if vitamin C intake is low.
Optimal amounts for disease prevention of the ascorbated form of vitamin C range from 200 mg to 2 grams daily. |
Andreas Moritz
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 Eating a diet rich in fruits and vegetables is one of the best ways to maintain a healthy circulatory system, while alcohol is not. Although the flavonoids contained in red wine may have some beneficial effects on the blood, the alcohol that goes with it, after initially thinning the blood due the alcohol's diuretic effects, makes it thicker than it was before. If you need proof, ask a friend to apply the muscle test from chapter 1 on you while you hold a bottle of red wine or another alcoholic beverage in your hand. |
| In 2003 Americans spent $163 billion dollars on pharmaceutical drugs, which is more than we spend on fruits and vegetables, all dairy products and all bakery products combined. So naturally, there are many more pharmacies around than grocery stores! To sustain our health, we now rely more on pharmaceutical products than on food. The pharmaceutical man has become a living reality.
There are now pills for every acute as well as every chronic illness. As pleasing this should be to those selling these pills, those who take them do not reach a higher level of health or happiness. |
Jonny Bowden, Ph.D., C.N.S.
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| A diet high in fruits and vegetables can do wonders for high blood pressure. So can certain foods. Celery, for example (see page 186) can lower blood pressure when you con- O sume four sticks a day, as can garlic. (For more 03 on how garlic works its magic, see my book The ^
150 Healthiest Foods on Earth.) % m
Finally, resveratrol has made news for the 1/1 last decade or so as one of the key "antiaging" compounds in red wine and grapes. "It lowers blood pressure, blood fats, and glucose," Houston says, "and it relaxes the vascular smooth muscles. |
Bill Sardi
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| Journal National Cancer Institute 97: 1307, 2005]
The National Cancer Institute (NCI) program to promote 5 servings of fruits and vegetables is another disappointment. The NCI didn't want to take it on the chin for this misdirection, so it quietly conceded its 5-a-day program didn't reduce mortality rates for cancer, then suggested 9-13 servings of plant foods a day, something only 2 percent of the population currently achieves. |
Jack Challem
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| Instead, food distributors ship mostly prepackaged and heavily processed foods and a narrower variety of fruits and vegetables. In other words, you're more likely to have slim pickings in Washington, Pennsylvania, than in Chicago, Illinois.
To be a smart shopper and to fill your cart with healthy foods, it's essential that you understand the meticulously designed layout of modern supermarkets. |
Bill Sardi
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| CA Cancer Journal Clinicians 43:309-19, 1993] This is an odd statement because the National Cancer Institute backed a dietary regimen of 5 servings of fruits and vegetables. It is surprising that the American Cancer Society has not conducted any research to determine the effectiveness of the macrobiotic diet. |
| Yet consumption of 9-13 servings of fruits and vegetables, as recommended by the National Cancer Institute, could result in higher intake of beta carotene from foods than is provided in most supplements (a carrot, for example, provides about 4 mg of beta carotene).
Oddly, researchers in France recently examined aging factors in the lungs (how much air is expelled when a person exhales). The volume of air exhaled declines with advancing age and this decline is significantly reduced among adults who consume relatively high amounts of beta carotene. |
Andreas Moritz
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| Unprocessed, unrefined foods, including plenty of fresh fruits and vegetables, help a child to build up natural immunity and help the adult to maintain it.
The most powerful and all-protective immunization reinforcements a newborn baby can receive are having the doctor wait to cut or clamp the umbilical cord until it stops throbbing44, and having the mother breastfeed the child. This way, the infant gets all the necessary antibodies to build up a sound system of immunity to effectively deal with any type of infectious agent in the future. |
| There is plenty of evidence that fruits and vegetables have cancer-curing and cancer-preventive properties. Research carried out at Britain's Institute of Food Research has revealed that brassica vegetables such as cabbages, kale, broccoli and Brussels sprouts contain anticarcinogenic compounds, stimulating cancer cells to commit suicide. These vegetables have strong purifying effects on tissues and blood. Eating them regularly greatly reduces overall toxicity and eliminates the body's need for cancer cells.
In this context, Dr. |
| Green tea alone has shown to have great benefits for cholesterol health. Most fruits and vegetables, including apples, citrus fruit, berries, carrots, apricots, cabbage, and sweet potatoes have also shown to be helpful in naturally balancing cholesterol. Almonds, walnuts, pumpkin seeds, olive oil, coconut oil, oats, barley, etc., are just as effective. It is important to understand that natural food or herbs can only balance cholesterol levels when the underlying conditions responsible for such elevated levels are also improved. |
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