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Topic summary contributed by volunteer(s): Dawn Handschuh
When it comes to eating nutritious foods that may play a role in cancer prevention, studies have shown the two best vegetable families for preventing cancers include cruciferous vegetables (like broccoli, kale, cauliflower and cabbage), and alliums (including garlic, onions and leeks). Both types of vegetables provide a host of benefits and can aid in preventing diseases.
Natural plant-derived compounds found in onions, along with broccoli, green tea and strawberries, can suppress the “engine-of-aging” enzyme Target of Rapamycin (TOR), the enzyme that regulates cellular growth and proliferation in the human body. Higher TOR expression has been seen in breast cancer tumors.
Onions and garlic possess powerful anti-blood clotting qualities when consumed raw, for example, chopped in salads or salsas, or as an ingredient in baba ghanoush, an eggplant dip. This is good news for those concerned about their risk of heart attack or stroke.
People are continuously exposed to a wide range of dioxins in cigarette smoke, exhaust fumes, cooked meat and fish, and dairy products. More than 90% of the dioxins we absorb are absorbed through diet. Fortunately, phytonutrients in fruits, vegetables, tea, red wine and beans block the effects of dioxins. Just a tablespoon of raw red onion daily may cut dioxin toxicity in half. But to maintain the beneficial effects of these immune-stimulating properties, we need to continue eating foods containing these phytonutrients every day.
Onions also contain phytonutrients that may inhibit monoamine oxidase—an enzyme that has been linked to depression.
Many vegetables lose some antioxidant content when cooked. One study of 20 vegetables determined the worst cooking method to preserve antioxidants is boiling, followed by pressure cooking, baking and frying. The gentlest cooking method is microwaving, which preserves 97.3% of the antioxidants. Interestingly, artichokes, beets and onions weren’t affected by cooking at all.
Image Credit: Alexis Lamster / Flickr. This image has been modified.
A light broth soup, packed with a rainbow of vegetables and hearty buckwheat soba noodles. Toss in edamame or your favorite vegetables and spices to make this recipe your own. This recipe comes from Hailey, our Chinese Social Media Manager.
Addyi (flibanserin), the drug marketed for “hypoactive sexual desire disorder,” is ineffective and unsafe. What about dietary approaches for female sexual dysfunction?
Chicken, fish, and egg powder in processed foods present greater risk from cholesterol oxidation byproducts, but there are things you can do to reduce exposure.
All plants produce “phytochelatins” to bind up heavy metals to protect themselves from the harmful effects, so what if we ate the plants?
Even a small amount of fresh herbs can double or even quadruple the antioxidant power of a meal. The abilities of oregano to decrease chromosomal damage from radiation and marjoram to affect hormone levels in women with PCOS are put to the test.
Miso is packed with sodium, which is linked to both stomach cancer and high blood pressure, so is it safe to consume?
The link between Parkinson’s and dairy may not be explained just by the pesticides and lactose.
Avoid sugary and cholesterol-laden foods to reduce the risk of our most common cause of chronic liver disease.
What three things can we do to lower our sodium intake? Are there any tricks for interpreting nutrition facts labeling on processed foods?
Dietary diversity is important because each plant family has a unique combination of phytonutrients that may bind to specific proteins within our body.
Why should we wait ten minutes after chopping or crushing garlic before we cook it unless we’re going in for elective surgery within the next week?
The majority of polyphenol phytonutrients may be bound to fiber, helping to explain the marked difference in health impacts between whole fruit and fruit juice.
