Vegetables or Fruits | which is which?
Technically, vegetables are greens and edible parts of a plant such as leafs, flower buds, and roots, while fruits, botanically speaking, are seed-bearing.
Confusing, not really, as if you are doing LCHF, you will eat a tomato just like you eat an apple, and you will eat the peel of the orange along with the flesh i.e. all skins are important. We recommend using a whole lemon in your Smoothie. Refs: LiveScience - What's the Difference Between a Fruit and a Vegetable? staff, and Mayo Clinic - Fruit or vegetable - Do you know the difference? Nelson, J. Zeratsky, K. 2012
Plant Metabolism | Calvin cycle - Photosynthesis
Calvin cycle - Opposite - Krebs Cycle this cycle support all oxygen breathing organisms on this planet. Photosynthesis occurs in two stages in a cell. In the first stage, light-dependent reactions capture the energy of light and use it to make the energy-storage and transport molecules ATP and NADPH. The light-independent Calvin cycle uses the energy from short-lived electronically excited carriers to convert carbon dioxide and water into organic compounds.
Plants do not carry out the Calvin cycle during nighttime. They instead release sucrose into the phloem from their starch reserves. Plants and Animals, respond to circadian (∼24 hr) rhythms of behavior and physiology. Molecular clocks are endogenous to most organisms. The mechanisms underlying these clocks are remarkably conserved across evolution. (1,a,b) (Note 1,2)
Pests Stress Vegetables | this is Good Stress ... ??
Pests and Bacteria are good Stress to plants and stimulate the plants immune response. Many of the chemical compounds (Plant Hormetic Compounds) made by plants to protect themselves become the Phytochemicals - aka Phytonutrients we use in hundreds of metabolic pathways and millions/second chemical reactions within the animal body, we also know these as Micronutrients, also ref: ... SAF nutrients.
Historically, we have always eaten these Plant Hormetic Compounds and our metabolism relies on them. Polyphenols, such as Resveratrol, are the plants own defensive fungicide and protects grapes, for example. Many others we call "Vitamins - Anti-Oxidants" and what protects the plant also protects us. Ref: Dr. Rhonda Patrick on Stress (R1) and this site ... General Nutrient Ratio Guidelines, Mitochondrial Biogenesis ...
No to Pesticides as this creates a
Lazy vegetable plant that no longer has to defend itself, hence, no production of
Micronutrients - Dr. Rhonda Patrick on Prevention of Age-Related Diseases and Brain Dysfunction | June/2016
Carotenoids, by the host plant. Consequently, we lose nutritional value and you cannot live to 100 on
Twinkies or ... the Obesogenic Diet.
No to Fertilizers as pesticides and fertilizers destroy the soil and again make for
Ref: Soil - Plant root chemistry and Warfare | contributor april/2016
Organic Eating - is there more to say? Let the plants and soil live
without Chemical interference, they have had more experience at living together
than humans have had. Dr. Bonnie Bassler - Quorum Sensing (QS), how bacteria Communicate.
The Down Side of Plants - Plant Hormetic Compounds function as the plant's anti-fungicide and anti-insectcide can have side affects in the human metabolism.
Dr. Georgia Ede of Diagnosis: Diet - Meet the Nightshade (Solanaceae) Family: which produce
Glycoalkaloids as natural pesticides.
Glycoalkaloids are neurotoxins that block enzymes like cholinesterase which is responsible for breakdown of acetylcholine. Military “nerve gases” work exactly the same way.
Glycoalkaloids also can interfere with cholesterol metabolism and cell membranes. But they have many good benefits, so it is important to do your own research, i.e. no
Lazy People either.
The Down Side of Plants - Plant Lectins and the book The Plant Paradox by Dr. Steve Gundry explains how plants cause autoimmune and other disease reactions in humans. The Plant Paradox elegantly explains how plants defend themselves from being consumed by humans, and how eating the wrong ones at the wrong times immeasurably hurts our health.
Dr. Steve Gundry explains ...
Plant lectins are proteins produced to protect the plant. Plants cannot
but they are
Incredible Chemists. These lectins act as psuedo-hormones and turn on insulin receptors indefinitely, creating a long term interference with human metabolism.
We Fatten Animals by feeding them Grains, Beans. Another problem is the casein A1 protein, and it comes directly for cows. There is A2 milk, but this is an uphill fight against
the dairy association and
Ref: Dr. Mercola and Dr. Gundry on Plant Lectins | Mercola Aug/2017.
Interesting Note: animal products do no have these Hormetic Compounds and are low in Carbohydrates. Products from animals and seafoods are LCHF and are high in essential fats and proteins. Ref: ... the Centenarian Diet - Diet Premise.
Vegetables | What does Color Mean?
Colors indicate more Phytonutrients - There are 800 incidents of DNA damage in our body's cells per hour. Which foods help us patch it back up: apples, broccoli, celery, choy sum, lemons, lettuce, oranges, persimmons, or strawberries? DNA, DNA Repair - Video
Several thousand molecules having a Polyphenol (2, & Resources 1,2,3) structure have been identified in higher plants, and several hundred are found in edible plants. These molecules are secondary metabolites of plants and are generally involved in defense against ultraviolet radiation or aggression by pathogens. Plant stress is Good stress which means that more defensive compounds are produced.
Antioxidant increase in vegetables with more color, so do many other vitamins and nutrients. CaveManDoctor (5)
Polyphenol are present in food in the form of esters, glycosides or polymers and before absorption, these compounds must be hydrolyzed by enzymes or by the enzymes of the colonic-intestinal microflora. How they benefit humans is the what we want to know. (2a,3,4)
Carbohydrates and Fiber: (7,8,9) as a benchmark on the Protein Table - oats will be used.
Oats shows a 4:1 ratio of carbohydrates to fiber. Therefore if you are on a LCHF - low carb diet then "Oates" may not be a good choice.
Avocado would be used in Smoothies and Salads and Entree plates. (Note 3,4)
Sugars in Vegetables (saccharides) have many difference chemical forms. There are many beneficial compounds in vegetables that use the
Sun to drive manufacturing, along with
natural defensive chemicals which are produced during stress.
The sugar, called sulfoquinovose (SQ), is produced in plants by photosynthesis, and is a sulfur bearing sugar (a sulfonic acid derivative of glucose,). We need these compounds as Dr. Seneff has shown that sulfur works with Vitamin D and Cholesterol to protect the body. This is why the Cruciferous Vegetables are important, in addition, they have a natural defense against pests and are on the low end of the EWG - Pesticide Residue List.
We want the fruits and vegetables at the bottom of the list, i.e. require less pesticides. The top of the list must be
EWG - The Dirty Dozen, and organic becomes optional as you go down the list to
EWG - The Clean Fifteen.
Fiber: domesticate grains and vegetables are lower in fiber, this is the consequences of 10,000 years of farming as we have hybridized and changed these macronutrients in favor of palatability and sweetness. Grains are a low density nutrient and high carbohydrate food with a fiber:carb ratio of 1:4. We also rely on starchy vegetables which are also high carbohydrate and low nutrients. What is really needed is a high fiber food, because we need to feed 2 organisms. Ref: ... this site, Guts.
A detailed analysis of the types of carbohydrates is needed. Fiber is the indigestible portion of food derived from plants. It has two main components: Soluble and insoluble fiber and both types act in changing the nature of the contents of the gastrointestinal tract and in changing how other nutrients and chemicals are absorbed. Fiber is but one component of plant food, and to neglect the other components be they proteins, lipids, vitamins, minerals, antioxidants, or the secondary metabolites is to seriously limit our understanding. (10)
Brighter colored fruits and vegetables indicate more antioxidants than dull colored vegetables and grains, and they also have much more fiber per amount of carbohydrate. Which is more important? (4)
The recommended daily amount of fiber is at least 30 grams. Petrified stools from archeological studies, suggested that our paleo ancestors consumed 100g of fiber per day. Because, we are feeding or gut microbiome some are suggesting 50 grams per 1,000 calories consumed as ideal. There are basically two types of fiber:
- Soluble fiber, found in cucumbers, blueberries, beans, and nuts, dissolves into a gel-like texture, helping to slow down your digestion. Soluble fiber is a prebiotic and feeds the gut microbiome. This helps you to feel full longer, which can help with weight control. (Note 3)
- Insoluble fiber, found in foods like dark green leafy vegetables, green beans, celery, and carrots, does not dissolve at all and helps add bulk to your stool. This helps food to move through your digestive tract more quickly for healthy elimination.
Vegetables | Fall colors, where did the Green Go?
Where did the "Green" Go? Fall gives us great clues as to a plants metabolism and what plant colors represent.
Simple: photosynthesis has stopped, and the Chlorophyll-Magnesium compound has broken down. We now see the colors of all the Polyphenols. We can now see, for example, the carrot orange of beta-carotene, and all the other colors from the chemical compounds (Plant Hormetic Compounds) made by plants to protect themselves. These are the Phytochemicals - aka Phytonutrients Polyphenols, Flavonoids, and Phytonutrients ... etc.
Different hues in foods are imparted due to various vitamins and phytonutrients. Phytonutrients are plant specific chemicals with therapeutic effects such as - antioxidant, anti-inflammatory, anti-viral and anti-bacterial.
When making a Meal out of a salad, you will eat a tomato just like you eat an apple, and you should eat the peel of the orange along with the flesh i.e. all skins are important. Culturally we do not eat the skin of a lemon, but you can add the whole lemon to your Daily Smoothie - Adding virtually No Carbs while adding lots of phytochemicals, favoniods, and essential oils.
- Further resources for analysis of other vegetable can be found at www.whfoods.com and www.nutritionaldata.self.com.
- www.Cronometer.com - Track Your Way to Better Health With This Tool. (14,14a)
- A New Study Tool for Circadian Rhythm: myCircadianClock.org app that helps you understand your body's rhythms while contributing to research. (15)
- Additional tools: For an easy reference USDA Food Composition Databases. (16) Phenol-Explorer database Identification of the 100 richest dietary sources of polyphenols. (17,18)
Track Your Way to Better Health With These Tools:
Vegetables | Broccoli - A New Super Food?
Cruciferous Vegetables - Over 600 varieties worldwide.
Much of human health hinges on how well the body manufactures and uses energy. For reasons that remain unclear, cells' ability to produce energy declines with age, prompting scientists to suspect that the steady loss of efficiency in the body's energy supply chain is a key driver of the aging process.
One of broccoli's (Cruciferous family - Brassica) claim to fame is Sulforaphane., (20,21) an organic sulfur compound found in cruciferous vegetables, including not only broccoli but also Brussels sprouts, cabbage, cauliflower, horseradish, and arugula. (Worldwide about 600 varieties) Broccoli sprouts are actually the richest source. (22,23)
Sulforaphane - C6H11NOS2, now has research
data on reduction of
All-Cause Mortality. This compound is used in our Nrf-2 pathway (cellular protein control). Cruciferous vegetable consumption is associated with reduced risk of all-cause mortality,
as much as 25% and some cancers as much as 55%. (24,25,25a)
Glucoraphanin to Sulforaphane (C6H11NOS2) needs the Enzyme
Myrosinase to catalyze to process. This process is heat sensitive and the myrosinase can be destroyed by heat since enzymes are proteins. (Note 3,5,6 - Denaturing)
The broccoli should be steamed (3 minutes) and served with raw radishes, cabbage, arugula, watercress, horseradish, spicy mustard, or wasabi to give those bioactive compounds a boost. (20,21)
Glucosinolates are present in relatively high concentrations in cruciferous vegetables, but cooking, particularly boiling and microwaving at high power, may decrease the bioavailability of isothiocyanates. These compounds are the plants natural defense against pests. One of the main reasons cruciferous vegetables do not need pesticides and are at the bottom of EWG - 48 Fruits and vegetables with Pesticide residue data - List.
Side effects of
Cruciferous Veggies can be bloating and discomfort. This veggie family contains high amounts of an indigestible short-chain carbohydrate
(or oligosaccharide) called raffinose. Human enzymes cannot break down raffinose into sugar, but our Gut Microbiome - bacteria in the colon love to
munch on raffinose and turn it into a lovely gas called methane. But, we know that
Farting is an important indicator of gut health.
The Truth - Broccoli is a significant source of nutrients ranging from vitamins to minerals and beyond, and it has some unexpected effects, such as a potential anti-carcinogen that may actually help beat cancer. This brings up the question - ... Raw vs. Cooked Vegetables | contributor May/2016.
The body's own Stress Response is far superior to any supplement and
Sulforaphane plays a role. The Nrf2 pathway has been referred
to as the “master regulator of antioxidant, detoxification and cell defense gene expression…”; therefore, feeding this pathway helps prevent cancer by:
1) deactivating carcinogens and increasing their excretion, 2) deactivating genes involved with inflammation, 3) activating anti-oxidant genes.
Dr. Patrick's Latest Video
Sulforaphane and Its Effects on Cancer, Mortality, Aging, Brain and Behavior, Heart Disease & More - Dec/2016
The "Cruciferous Vegetables, i.e. Broccoli, Kale, Cabbage ..." are up for "Top Spot" on the vegetable bandwagon. Dr. Patrick's research shows that this vegetable family protects us by activating our tumor suppressor genes. Cruciferous vegetables are unique because they are rich in sulfur containing compounds called Glucosinolates, Isothiocyanates, and Suforaphanes. These compounds are involved in tumor recognition and lead to the elimination of tumors. Dr. Patrick - Understanding Cancer, part II | July/2013, and in this video she recommends our style of Longevity Smoothie.
Dr. Ronda Patrick and Dr. Jed Fahey discuss sulforaphanes that we get from our foods ... Isothiocyanates, the Nrf2 Pathway, Moringa & Sulforaphane Supplementation | January/2017. Discussion includes Our Gut Microbiome and the importance of Active Enzymes.
A Polysaccharide Heparan Sulfate is found in all animal tissues and provides 6 sulfate molecules. Sulfates form "Proteoglycans" (HSPG), that are heavily glycosylated which make up protein structures and cell membranes. These molecules attached in close proximity to cell surface or extracellular matrix proteins and regulates a wide range of biological activities, including developmental processes. These poteoglycans occur in the connective tissue. HSPGs have been implicated in the progression of neurodegenerative diseases. (26b)
Of Course, all of this dovetails with Dr. Bruce Ames Triage Theory of Longevity and Dr. Stephanie Seneff's research on why our cells age and deteriorate due to a Cholesterol and Cholesterol-Sulfate Deficiency. Eggs, onions and garlic are also sulfur containing vegetables and are always added to eggs, along with broccoli. Ref: ... this site - Frittata for Breakfast
NMN effectively mitigates age-associated
physiological decline in mice. (23)
There is a new Supplement, a natural compound called NMN (nicotinamide mononucleotide) which can compensate for this loss of energy production, reducing typical signs of aging such as gradual weight gain, loss of insulin sensitivity and declines in physical activity. (26) Researchers found that NMN in the blood is quickly converted to NAD in multiple tissues. This compound NMN is part of the NAD (nicotinamide adenine dinucleotide) supply chain. Human trials are under way as a phase 1 trial.
NMN can be given safely to mice and is found naturally in a number of foods, including "Broccoli", "Cabbage", "Cucumber", "Edamame" and "Avocado".
The effect was seen in the older mice not the younger. Researcher Yoshino
... we saw metabolic dysfunction throughout the body, including the skeletal muscle, the heart muscle, the liver and in measures of
the blood lipids. When we gave NMN to these mice, these dysfunctions were reversed. Yoshino said.
Outside of this clinical trial, high-grade NMN for human consumption is not commercially available. But there's always Broccoli, (there are over 500 varieties in the
Cruciferous Family worldwide, only about
8 - 10 varieties are grown in the USA, and at higher lattitudes).
NMN prevented age-associated gene expression changes in key metabolic organs and enhanced mitochondrial oxidative metabolism and mitonuclear protein imbalance in skeletal muscle. These effects of NMN highlight the preventive and therapeutic potential of NAD+ intermediates as effective anti-aging interventions in humans. (25)
Wild cabbage and its descendants - over 600 varieties of Curciferous veggies. Humans have changed this plant
Good or Bad?
Probably Good - as we did not hybridize this one for Sweetness, or maybe we did? Was this one "Very Bitter and Tough", and did we select for Hyper-Palatability?
|Keto data||2 cups, 170g/6oz||4.0g protein||6.6g net carbs||5.6g fiber||0.7g fats||Vitamins - loaded, ex: Vit K 200% DRI|
|w/1oz - butter, 80% BF
w/1oz - Coconut Oil / Ghee
- www.Cronometer.com - Track Your Way to Better Health With This Tool. (14,14a)
- Additional tools: For an easy reference USDA Food Composition Databases. (16) Phenol-Explorer database Identification of the 100 richest dietary sources of polyphenols. (17,18)
Track Your Way to Better Health With These Tools:
Vegetables | What we use to Eat?
All of the plants we eat today are mutants, but the crops we have now were selected for over thousands of years, and their mutations … such as reduced bitterness and those that facilitate easy harvest …
arose by chance, says Michael Palmgren, botanist University of Copenhagen
Example: Sweet Corn, (maize) (Zea mays), vs Field Corn, has triple the amount of sugars, and today corn oils and corn syrups are a leading cause of obesity. These products have overloaded our diet with Omega-6 fats, and HFCS. While sugar consumption has leveled off - consumption of cheap high fructose corn syrup has pushed Sugar Consumption to 140lb/yr per person.
Johnson, RJ, et al. Potential role of sugar (fructose) in the epidemic of hypertension, obesity and the metabolic syndrome, diabetes, kidney disease, and cardiovascular disease. (A,B)
300,000 plant species in existence, fewer than 200 are commercially important. Only 3 species - rice, wheat, and maize - account for most of the plant matter that humans consume. This is partly because in the history of agriculture, mutations arose that made these crops the easiest to harvest. Then additionally, man-made selecting has been added and this has led to our modern love affair with Less-Bitter and more Palatable Foods, i.e. Hyper-Palatable Foods.
This has led to the loss of a whole rhelm of nutrients that created the
Bitter Taste and many of these are known. This selection process has created sweeter fruits and vegetables without
regard to loss of nutrients. Mark Sission - Mark's Daily Apple - Primal Blueprint - refers to the modern apple as a
Bag of Sugar.
High Nutrition -
Fruit Peel - Smoothie
Some people even Peel an apple - and your left with a
Bag of Sugar
Certain nutrients have shown to mimic the effects of fasting and exercise. They belong to a group called Stress-Activated Food nutrients or SAF nutrients. These dietary compounds are produced by live food species in response to stress. They serve to protect organisms, plants, bacteria, and animals from stressors such as starvation, radiation, heat shock, infection, and predation.
These hard-to-find nutrients occur in barks, roots, pits, and peels, which we don't normally eat. Some of the most potent SAF nutrients are no longer part of our diet. However, some foods within our reach contain high levels of exercise mimicking SAF nutrients such as phenols, caffeine, theobromine, catechins, and immune proteins and thus can potentially yield powerful synergy with physical training. Notable among them are non-GMO coffee, cocoa, and green tea. (Resources 1,2,3)
Whey protein from pasture-raised grass-fed cows is another viable option. However, it can only be used in small servings as to not disrupt glycogen depletion. Pasture-raised grass-fed cows are nutritionally stressed, periodically underfed animals, and therefore yield superior "stress activated" milk exceptionally rich in SAF nutrients such as immune proteins anti-inflammatory lactokins. (That's unlike grain-fed cows which are constantly overfed.) Ref: Stress - What does it really Do | contributor october/2016.
Fruit Carbohydrates | Good, Bad, and Health Effects
Fruit can be immensely beneficial to your health, as it's a natural source of fiber, vitamins and phytonutrients. But it also contains fructose, the metabolism of which causes most of the same toxic effects as ethanol, such as visceral adiposity (belly fat), insulin resistance and metabolic syndrome. When consumed excessively, fructose may actually be more damaging to your health than alcohol, having over 70 documented adverse effects .
Since all fructose gets shuttled to your liver, and, if you eat a typical Western-style diet, SAD (Standard American Diet) is an "Extinction Level Event" and the
SAD has gotten
SAD-er, then you consume high amounts of fructose. Fructose ends up taxing and damaging your liver in the same way alcohol and
other toxins do. In fact, fructose is virtually identical to alcohol with regard to the metabolic havoc it wreaks.
We want to be Insulin Sensitive, because the blood only has about 5 grams of glucose dissolved in it at any one time. Ref: ... this site
The Real Rub.
The tomato is about 4g/100g of sugars, and a 50/50 glucose:fructose ratio, whereas an apple is 10g/100g of sugars, and 30:70 glucose:fructose ratio. Both have about 2g/100g of fiber.
This is a glucose:fructose ratio of 2g/100 : 7g/100, tomato:apple, and the apple has 2½ times more sugar overall.
Fruits have been hybridized for "Palatability" and "Sweetness" (i.e. Less Bitter), neither of which we need.
Data source: SELFNutritionData - know what you eat also reference
... this site Smoothies - Nutrient dense drinks
Vegetables/Fruits | healthy fats and high nutrition
With fruits and vegetables, the more local organic and seasonal varieties that are consumed, the higher overall nutritional quality will be and the more benefits will be derived. The goal is to always consume the widest possible variety to ensure the broadest complement of phytonutrients. (Note 7)
Dr. Mercola - Avocado Uses and Health Benefits explains the many benefits of avocados. They contain a broad range
of phytonutrients, minerals, fats, and fiber. Most fruits are high in fructose, which can mess up your insulin and leptin levels, putting you at risk for obesity and
chronic inflammation diseases. Dr. Mercola ...
there's one exceptional fruit that I highly recommend adding to your diet because of its excellent
nutritional profile and delicious and versatile flavor. It's the avocado ... (Mercola - Food Facts).
Higher Nutrition occurs in plants and animals that are environmentally
Stressed. In plants this produces more defensive phytonutrients that humans then consume.
In "Animals that are stressed" | contributor October/2016 we get a huge increase in mitochondrial biogenesis and ATP
for energy production.
Plants and Animals organisms, the immune system responds to stress in beneficial ways and
Repair their tissues.
This immune response improves the nutrient quality of our foods.
Most of us get way too much omega 6 fats, which are pro-inflammatory. On the other hand, omega 3's are anti-inflammatory.
Jedha Dening on her site
Good Food Eating, has a good description of healthy fats. She gives the "pros" and "cons" of
fats and oils. We need fat for many functions in the body, i.e. you cannot Build a Cell, i.e. Fats - and the Centenarian Diet without them and we replace
300 Billion cells every day.
Vitamin E is a fat soluble vitamin and our primary source of vitamin E is vegetable oils. Plants like our "Modern Medicine",
Cocktail approach to defending against attack. The anthocyanins and related flavonoids are secondary products typically produced by plants as defensive, protective, or attractive agents, and it makes good
evolutionary sense for the plant to use a variety of strategies and multiple fronts of attack to accomplish these functions, rather than single compounds to which a pathogen or predator could become resistant.
This same multiplicity in bioactive phytochemical synthesis is also a bonus for animals and humans who ingest the plant material donors, and benefit from the interaction of the flavonoids with therapeutic targets.
Polyphenols and Phytonutrients | The plants defenses
Micronutrients: called micronutrients because they are needed only in minuscule amounts, these substances are the magic wands that enable the body to produce enzymes, hormones and other substances essential for proper growth and development. As tiny as the amounts are, however, the consequences of their absence are severe. Iodine, vitamin A and iron are most important in global public health terms; their lack represents a major threat to the health and development of populations the world over, particularly children and pregnant women in low-income countries. (World Health Organization) (WHO)
Polyphenols - Originally referred to ‘antioxidants’ or ‘phytonutrients’ the classification of these nutrients is becoming much more refined – this is to distinguish between the different chemical structures that exist between them. Polyphenols are some of the most extensively researched, grouped together due to their ring-shape and divided into four sub categories: Phenolic acids, Flavonoids, Stilbenes, Lignins.
Vegetables - Cancer | Proven to Cause Cancer
Vegetables have been proven to cause cancer. In fact vegetable consumption causes more cancer than any other lifestyle factor in the world. And it's not just cancer, it's heart disease too - in fact vegetables cause 1 in 5 deaths in the US, according to the American Cancer Society, or 480,000 early deaths per year.
According the Dr. Andreas Eenfeldt at DietDoctor,
... vegetables will only kill you if you prepare them in a
dangerous way. In its raw form the tobacco plant is completely benign, possibly even healthy to eat. But if you burn the tobacco vegetable and inhale the smoke as with cigaretts, it's VERY bad for you.
This is probably true of "Cannabis" as you are still smoking and inhaling burning leaves and flowers. You can still find stands of wild hemp in the south as making rope was an industry 100 years ago. Dr. Jan Slaski and Dr. John Wolodko of Leaf Science - Alberta Innovates-Technology Futures conduct research on hemp fibre products and point out 5 Differences Between Hemp and Marijuana.
World Health Organization (WHO - Tobacco Free Initiative (TFI), WHO Report on the Global Tobacco Epidemic, 2008, page 9). - Hatched areas indicate proportions of deaths that are related to tobacco use and are coloured according to the column of the respective cause of death.
Quick Facts ...
- The lycopene in tomatoes becomes more bioavailable when heated, which is why nutritionists recommend tomato sauce over raw tomatoes when it comes to lycopene.
- Steaming broccoli actually increases its content of glucosinolates, a group of plant compounds known for their cancer-fighting abilities. A study published in the Journal of Agricultural and Food Chemistry concluded that cooking in the right manner promoted the release of antioxidant compounds from the vegetable matrix that held them and actually caused new, potentially beneficial, antioxidant compounds to form.
- Heat denatures proteins, and our metabolism get a net gain in energy. But denature those same dairy proteins, as in pasteurized milk or high heat whey processing, and you can produce protein structures that present
severe allergy problems. There is an ongoing battle about
Raw Milk Products.
Vegetable Nutrition Tips:
Ok - Now What?
The following actions must be considered:
Simple solution, avoid carbohydrates as they offer no known nutritional benefits. Carbohydrates are however packaged in food source organisms that do provide Longevity Vitamins, Our foods provide Phytonutrients, macronutrients, micronutrients (for critical DNA repair) (R1), Polyphenols, Phytosterols, Flavonoids, Lignans, Antioxidants, and Carotenoids, that do allow life to continue. Ref: 100 richest dietary sources of polyphenols. (Resource 1,2,3)
Certainly avoid processed carbohydrates, fats and oils, and packaged processed foods. A direct result of too many carbohydrates is Insulin Resistance functional manifested as Carbohydrate Intolerance. Dr. Volek discusses his current views on the benefits of a LCHF plan - Health-Promoting Effects of a Low-Carbohydrate Lifestyle | july/2016 and this site follows this type of plan with the addition of Dr. Ames' "Triage Theory", hence, ... the Centenarian Diet.
- The light:dark cycle generated by the earth's rotation is the driving force of daily behavioral and physiological rhythms exhibited by most organisms. However, these daily (∼24 hr) rhythms are not just a passive response to the light:dark cycle; instead, an intrinsic timekeeping mechanism synchronizes physiological processes to the cyclic environment. The endogenous timekeeper is a self-sustained oscillator, termed the circadian clock, (1)
- The circadian control of an organism's response to DNA damage response rests upon circadian proteins which play important roles in the processes of cell proliferation and control of response to genotoxic stress both at the cellular and organismal levels. DNA damage triggers cellular stress response pathways which may result in checkpoint cell cycle arrest, apoptosis or DNA repair. DNA damage leads to activation of critical components of cellular stress response pathways. (1a,1b)
- Cooked vegetables tend to have a higher soluble fiber content, since cooking processes force cells within the vegetable to hold on to more water, expanding cell size. A 3.5-ounce portion of cooked green beans has a total of 4.3 grams of fiber - about one-third of the fiber content, or 1.4 grams, is soluble fiber. Broccoli is especially rich in soluble fiber. For the same serving size of steamed broccoli, you'll get a combined 4.6 grams of fiber - nearly 40 percent, or 1.8 grams, comes from soluble fiber. Carrots are also about 40 percent soluble fiber. A 3.5-ounce side of cooked carrots has 1.5 grams of soluble fiber and 3.8 grams of total fiber. Ref: ... Raw vs. Cooked Vegetables | contributor May/2016. Dr. Axe has a list of 20 Ultimate High-Fiber Foods which are easy to incorporate into any diet.
- Phytonutrients or Phytochemicals. "Phyto" refers to the Greek word for plant. These chemicals help protect plants from germs, fungi, bugs, and other threats. Fruits and vegetables contain phytonutrients. Other plant-based foods also contain phytonutrients, such as: Whole grains. (2,2a,3)
- Denaturing a protein is the
Unravellingof the long chain protein structure, which then causes the protein-enzyme to be inert. The Good part is that this unraveling allow proteins to be more readily available, i.e. The Soft Diet - How Cooking Made Us Human - Dr. Richard Wrangham | february/13. The Bad part is that Enzymes can be rendered inert. This is the reason that it is recommended very light steaming and eating 50% of your vegetables
- Denatured Protein is not a disadvantage, cooking is shown to increase digestibility by 51%. Dr. Wrangham's research, for example, showed cooked scrambled eggs, egg protein digestibility went from 50% to 91%. Cooking benefits the digestibility of animal proteins. The science behind this is similar to the actions of acids in the stomach. Denatured proteins are more accessible as substrates for proteolysis than are native proteins. The primary proteolytic enzyme of the stomach is pepsin, a nonspecific protease that, remarkably, is maximally active at pH 2. (30)
- Phytochemistry is in the strict sense of the word the study of phytochemicals. Wikipedia: Phytochemistry, Pharmacognosy: Journal of Pharmacognosy and Phytochemistry
- The role of diet in health has become increasingly relevant and investigated. In the past 40 years, the number of PubMed articles indexing diet has increased by at least 700%. While much of the focus has been on macro- and micronutrients, gastronomical aspects have also been investigated. Going back for centuries, peppers and spices have been thought to be beneficial in the treatment of diseases, but only one other study, conducted in China and published in 2015, has previously examined chili pepper consumption and its association with mortality. These new studies corroborate the earlier study's findings. (31,32)