8 Laws of Health Series | Trust

New brain scan research has shown that spiritual practices can actually improve memory and may even slow down the aging process itself.

Dr. Andrew Newberg wrote a book entitled How God Changes Your Brain’ Through extensive research and brain scans, he shows that spiritual practices are inherently good for our bodies—especially our brains. According to Newberg, both meditation and prayer play significant roles in strengthening important circuits in our brains, which make us more socially aware and alert, while reducing anxiety, depression, and neurological stress.

Consider this: In our goal to live longer, does trust in divine power play a role?

In a study entitled “Religious involvement and U.S. adult mortality,” it was found that people who never attended religious activities exhibited close to 2 times the risk of death, compared with those attending religious activities more than once a week. This amounts to a seven-year difference in life expectancy. In other words, the health benefit of regularly attending religious activities is comparable to not smoking!

So does this mean having faith in God changes our brains and our bodies?  Is it really a valid means of living happier, healthier, and longer lives?

Well, for starters, different studies have shown a connection between a lack of religious service attendance and the likelihood of having respiratory disease, infectious disease, or diabetes. The health risk extends so far as having high blood pressure, depression, suicide, lung cancer, coronary heart disease, chronic obstructive lung disease, and hospital admissions. It is also more likely to become physically disabled and suffer from weaker immune systems.

In contrast, regular church attendees were more likely to stop smoking, increase their physical activity, become more social, and stay married.

It’s all pretty startling and you might be thinking: how does it all work?

Well, organized religion usually provides a social support system that’s been shown to improve overall health. In a study of cardiac surgery patients, people with low social support who did not depend on their religious faith for strength had a mortality rate that was 12 times higher than people who did have a strong religious support network to rely on.

Many hear this and think: Well then, it’s the social support that boosts health, not God.  It’s a question that’s been asked often enough that a study was conducted to examine it. The study followed 22 kibbutzim, which are essentially collective Jewish farming communities. For 16 years, the study compared 11 religious kibbutzim in Israel with 11 secular kibbutzim. The study carefully matched them to make them as statistically similar as possible. Yet, despite their statistical similarities, the results were striking: nearly twice as many people in the secular community died during the study.

Ever consider the phrase “power of prayer”?  Academic studies show that prayer has beneficial health effects, particularly for the person who is doing the praying. Studies of ‘petitionary’ prayer, in which a person prays for his or her own health or peace of mind, show tangible statistical results. Science backs up the benefits of praying for your own health, especially when it comes to mental health like clinical depression. 

So, does God change our brains? Or, as our creator, does God know what makes us the most healthy? I believe that God wants to be in a relationship with us.  When we allow him into our lives, our brains are ‘turned on’, our bodies are made more efficient, our immune systems are strengthened, thinking becomes clearer, and, well, we feel great.

In our goal to live longer, healthier lives, being rooted firmly in God and fellowshipping with likeminded believers has been shown to be one of the most effective strategies. My suggestion?  Consider stepping into your local church this weekend.  It wouldn’t hurt.

Tex-Mex Taco Salad

When you feel like Mexican food but you want something light, go for it!

Ingredients

• Salad:
• 1 large head of romaine, chopped
• 1 (15 oz.) can black beans, drained and rinsed
• 1 large orange bell pepper, diced
• 1 pint cherry tomatoes, quartered
• 2 cups fresh or frozen sweet corn
• 5 green onions, diced
• 2 cups tortilla chips (preferably high fiber)
• Dressing:
• 1 cup loosely packed cilantro, stems removed and roughly chopped
• ½ large avocado
• 3 tablespoons lime juice, more to taste
• 1-2 cloves garlic
• ¼ cup olive oil
• ¼ teaspoon salt
• ½ teaspoon cumin

Instructions

• Blend all dressing ingredients in a food processor or blender until smooth. Taste and adjust seasonings if necessary.
• Place all salad ingredients except tortilla chips in a large bowl and toss with dressing.
• Crush tortilla chips over salad and serve immediately. (If preparing the recipe ahead of time, save this step until just before serving.)

How Many Calories Does My Child Need?

One of the common questions I get from parents is “How many calories does my child need?” With 1 in every 3 children overweight and almost 2 in every 5 children obese in the United States, this is a legitimate question. Obviously there are quite a few children who are consuming more calories than they need.

No two children need the same number of calories in a given day. Factors such as activity level, stress, growth rate, and baseline metabolism vary. We as Pediatricians carefully measure caloric outcome when we plot height, weight, and head circumference at a well child check. Our goal is for each child to maintain a BMI (calculated by weight (cm) divided by height (m) squared) somewhere between the 5th and 85th percentile.

We can use a child’s weight to in kilograms to give you a target number of calories per day per age bracket. In general, the older the child, the lower the ratio of calories per kilogram of body weight needed. To figure out how much your child weighs in kilograms, divide each pound by 2.2.

Age:	Caloric Need:
Newborn to 3 months	100 calories per kilogram per day
3 months to 3 years	90-100 calories per kilogram per day
3 years to 8 years	80-90 calories per kilogram per day
8 years to 12 years	60-80 calories per kilogram per day
12 years to 16 years	45-60 calories per kilogram per day

These are ranges. for children who are underweight (BMI below 5%) or overweight (BMI above 85%) more or fewer calories should be consumed respectively). You can calculate your child’s BMI here.

Here is a sample calculation. My son is 3 years old and weighs 40 pounds. His weight in kilograms is 18 (40/2.2). His BMI  is at the 50%. He needs approximately 1440 to 1620 calories/day to maintain his current BMI percentile.

For many American children eating a typical American diet, it is quite easy to overshoot the number of recommended calories. For example: one hamburger, contains 350 calories, a soda contains 182, and a medium serving of french fries 365 calories. That’s 897 calories or 50-60% of total calories needed at just one meal! If at breakfast they already had a 205 calorie pop tart and 73 calorie snicker bar washed down with another 182 calorie soda the recommended caloric limits have been reached in just two meals.

As long as your child is following a BMI curve between 5% and 85%, you don’t need to worry about calorie counting. In fact, it could be harmful. If, however, your child is under or overweight, setting an approximate caloric parameter might be appropriate. This must be done in conjunction with your doctor and possibly a nutritionist as it is important to make sure your child is getting adequate vitamins and minerals, protein, fat, and fiber.

Getting Kids to Drink More Water

Occasionally, my children come to the hospital with me while I round on patients. This morning, they sat in the nurses lounge and happily colored. When I came to collect them, I noticed a Coca Cola truck parked along side the hospital entrance. My son immediately spotted it as well, “Momma,” he said in a loud, clear voice. “That’s really naughty juice!”

“Aha, yes son,” I whispered. “But not everyone knows that.”

“But momma,” he loudly insisted. “We need to TELL them!”

So yes, my children have been indoctrinated that coke, cola, and sweetened beverages in general, are “naughty juice!” Now we just need to work some societal cues for when this information can be properly shared…

Seriously though. I’m thankful they have already started assimilating this information. With the average American consuming over 400 Coca Cola products every year we really do “need to tell them”

It is true that liquid is of vital importance to every bodily function. However, WATER is the liquid craved and needed by the body. While soda can supply the body’s demand for water, they come with added caffeine, sugar, and other substances. Frankly, these added substances make coke an excellent floor/toilet/furniture cleaner but a lousy drink.

The average child above age 2 years needs from 40 to 64 ounces of water every day to maintain adequate hydration. Obviously this varies a bit depending on activity, outdoor humidity, and temperature. Water doesn’t have to come in “free form” from a tap. All fruits and vegetables contain water. Beverages and other food items also contain water. But plain, unadulterated water is what children need most.

Water is important for the body: 60% of the body is made up of just water. Your heart, lungs, brain, kidneys, liver, and even your digestive system depend on water to function properly. One common complaint I get in my practice is constipation. Amazingly, simply drinking more water can help your gut work better and both treat and prevent constipation.

So how do you know how much water to give your child? Here’s a simple test–monitor the urine frequency and color. If your child is urinating less than once every 4-6 hours while awake–your child likely needs more water. If the urine is a very dark color–your child likely needs more water. You want the urine to be almost a light yellow/straw color.

If your child isn’t used to drinking much water, add it in slowly. One way to help get kids to drink more water is to get them a personalized water bottle. Even a simple $1 plastic water bottle can be decorated with stickers and reused multiple times. Have it always full and available. My children each have their own cup. I have stools placed by several sinks so they can easily fill their own glass. During the summer, we sometimes make “water popsicles” that the kids can suck on. This really helps cut the heat on a blistery summer day. Sticker charts, check lists, or phone reminders can also be utilized to help incentivize water intake.

In most cities, tap water is actually superior to bottled water. Check your local county and township for information on your water quality. If your water has a mild distaste, try adding a touch of lemon juice or refrigerating it.

As we walked out of the hospital past the offending Coca-Cola truck, my son grasped my hand. “Mommy,” he whispered, “I hope people stop drinking that someday and drink water instead!” “Me too son,” I murmured. “Me too.”

Principles of Healthy Eating: Meat

Healthy diet is one that is based exclusively or primarily on a variety of unrefined foods of plant origin. Interestingly, although our principles of a healthy diet are based on an increasing number of studies, dietary habits often do not follow prudent dietary recommendations. In western societies, mainly Europe and North America, meat intake has been relatively high for decades. As economic conditions in countries around the world improve, adoption of western dietary principles follow.

Meat consumption has been steadily increasing around the world. Between 1961 and 2007, the world’s meat supply has increased four-fold, from 71 million to 284 million tons. The largest increase has been observed in the case of poultry, from 15 to 87 tons (480 percent) and the lowest in the case of beef and veal, from 38 to 65 million tons. Part of this increase is accounted for by the increase in the world’s population. Still, the supply of meat for every inhabitant of the world during this period has more than doubled. It is estimated that global meat production will grow more than two fold by 2050 compared with production in 1999, from 229 million to 465 million tons.

Pork is the most consumed meat in the world, while the intake of poultry, especially chicken, is growing faster than any other kind of meat. Meat products are divided into red meat, white meat, processed meat, fish and seafood. Red meat includes pork, beef (including veal), lamb, horse meat and goat meat. White meat is mainly chicken and turkey. The Food and Agriculture Organization defines processed meat as meat mixes composed of comminuted muscle meat with varying quantities of animal fat. They include burgers, patties, sausages, nuggets and others. The increase in meat intake observed in the last few decades has been primarily due to higher consumption of meat in developing countries such as China, India, Brazil, Argentina and other countries mainly in Asia and South America.

A number of studies conducted in different countries with people from many ethnic backgrounds documented the detrimental impact of meat intake in terms of a risk of developing chronic health conditions. Meat products contain ingredients, such as saturated fat, cholesterol, and some amino acids, which promote the development of chronic health conditions that are the main cause of death and disability. Scientists in Greece conducted a study with people living on islands in the Mediterranean Sea. The results showed that increased intake of meat fat by 5 percent of calories increased the risk of developing risk factors for cardiovascular disease, such as obesity, diabetes, high blood pressure or high cholesterol, by 21 percent. According to a meta-analysis based on 20 studies (a meta-analysis is an assessment of the impact of one factor on another factor based on many studies) that assessed the impact of meat and meat products on coronary heart disease, each 50 grams of meat consumed per day increases the risk of developing coronary heart disease by 42 percent. According to the same meta-analysis, each 100 grams of meat consumed per day increases the risk of stroke by 24 percent. A study known as the CORA Study, further illustrates the effect of meat on the formation of coronary artery disease. According to results of this study, an increase in meat consumption by 100 grams per day is associated with a 100 percent higher risk of developing coronary heart disease.

Meat is a factor in the development of diabetes. At least two factors contained in meat detrimentally impact risk of this disease: saturated fat and heme iron (iron from meat, especially red meat). According to a study conducted in Melbourne, Australia, known as the Melbourne Collaborative Cohort Study, which involved more than 41,000 individuals between 40 and 69 years of age, those with the highest levels of saturated fat had almost 300 percent higher risk of developing diabetes compared with those consuming it least. Meat is a major source of saturated fat in the diet in most countries. For example, it is estimated that meats, including poultry account for about 40% of saturated fat intake in the United States, which is more than the saturated fat intake from any other food group.

A study with 8,401 members of the Seventh-day Adventist Church has shown that people who ate meat once or more per week had a 29 percent higher risk of developing type 2 diabetes compared to vegetarians. The risk of diabetes among individuals eating sausage was about 38 percent higher. Individuals who have been vegetarians for at least 17 years, had a 74 percent lower risk of type 2 diabetes compared to those who ate meat at least once a week. These results are consistent with those reported in the Alpha-Tocopherol, Beta-Carotene Cancer Prevention Study, with nearly 25,000 people. Those with the highest consumption of meat had a 50 percent higher risk of developing type 2 diabetes compared to those who consumed it the least. In the case of processed meat the risk was 37 percent higher.

The results of the Women’s Health Study, which included more than 37,000 women over 45 years of age, found that those consuming the highest amount of red meat had a 28 percent higher risk of developing type 2 diabetes. Similarly, individuals with the highest intake of processed meats had a 23 percent higher risk of this disease. Researchers who conducted this study also estimated the risk for type 2 diabetes for specific type of meat consumed. Consumption of hot dogs, two or more times a week resulted in a 28 percent increased risk of developing type 2 diabetes. In the cases of bacon, the increase was 21 percent and for hamburgers, the risk increased by 18 percent. Consumption of these products even once a week was associated with a higher risk of developing the disease.

A meta-analysis of 20 different studies conducted on a group of 1,218,380 people, showed a 16 percent higher risk of type 2 diabetes among people who consume the largest quantities of meat and 19 percent when it comes to processed meat, compared to individuals with the lowest intake. In another meta-analysis, that took into account 12 studies, people who consumed the greatest amount of meat had a 17 percent higher risk of developing type 2 diabetes compared to people who ate the smallest amount of meat. When participants with the highest intake were compared to those with the lowest intake, processed meat increased the risk of type 2 diabetes by 41 percent and red meat by 21 percent.

In addition to the detrimental impact of meat intake on the risk of cardiovascular disease and diabetes, meat, especially red and processed meats, increase the risk of cancer of some organs. This effect is well-illustrated by a study conducted in Italy. The researchers compared the risk of death due to cancers of various organs among individuals who ate red meat at least 7 times a week with people consuming it 3 or fewer times a week. Those with intake of 7 or more times per week had over 60 percent higher risk of death in the case of gastric cancer, more than 90 percent in the case of colon cancer, more than 70 percent in the case of rectal cancer, more than 60 percent in the case of pancreatic cancer, more than 60 percent in the case of bladder cancer, more than 20 percent for breast cancer and more than 50 percent higher in the case of endometrial cancer.

A study conducted in the United Kingdom constitutes another example. Its goal was to estimate the impact of meat intake on the occurrence of breast cancer in over 35,000 women aged 35 to 69 years. Those consuming the highest amount of meat (> 103 g per day or about 3. 5 oz.) had a 34 percent higher risk of getting a breast cancer compared with vegetarians. Similarly, those with the highest intake of red meat consumption had a 41 percent higher risk, in the case of processed meat a 39 percent higher, and in the case of poultry, a 22 percent higher risk compared to those women who were vegetarians. In case of postmenopausal women, those with the highest amounts of consumed meat had a 64 percent higher risk of breast cancer and in the case of red meat 54 percent higher risk compared with women who did not eat meats. Consumption of poultry increased the risk by 30 percent.

Epidemiological data from Japan and Korea indicate that starting from 1950 the prevalence of colorectal cancer in these two countries increased steadily to the same extent as the increase in the consumption of meat. The figure below illustrates the relationship between intake of meat and cancer rates in these two countries. In another study, known as the Nambour Skin Cancer Study, people who consumed the highest amount of meat had more than 100 to more than 300 percent higher risk of skin cancer.

Meat and meat products contain relatively large amounts of carcinogenic compounds, such as heterocyclic amines, polycyclic aromatic hydrocarbons, nitrates, pesticides (despite the fact that pesticides are used to spray crops and other plants, meats contain significantly greater pesticides residues than the plant products due to their accumulation in animal tissues, a process known as bio-accumulation), and hormones. Some of these compounds are the result of feeding methods, and other due to preparation of meat and meat products for consumption. Consumption of meat and sausages on the grill results in a particularly high risk of developing cancer. Similarly, smoked and fried meats contain higher content of carcinogenic compounds.

Due to the fact that meat consumption is associated with a higher incidence of cancers of various organs, organizations dealing with cancer prevention recommend limiting their intake. A good example of such recommendations are guidelines issued by the World Cancer Research Fund and American Institute for Cancer Research in their monumental document entitled Food, nutrition, physical activity and the prevention of cancer: a global perspective. In it we read: “limit intake of red meat and avoid processed meat.” Further, we read: “population average consumption of red meat to be no more than 300g (11oz) per week, very little if any of which should be processed.”

Eating meat is associated with the occurrence of arthritis. One study, which assessed the impact of meat consumption on the risk of arthritis, was performed at Loma Linda University in California. Among those who ate meat at least once a week, the risk of gout was 49 percent higher in women and 43 percent higher in men compare to individuals who abstained from meat intake. A similar effect was observed in another study conducted in the United Kingdom, known as the EPIC-Norfolk Study. This study included 25,630 people between 45 and 75 years of age. Among those who consumed the largest amounts of red meat researchers observed a 90 percent higher risk of developing arthritis compared with individuals with the lowest intake. Similarly, the group consuming the highest meat and animal products had a 190 percent higher risk of arthritis compared to those with the lowest intake.

Dementia is another health problem that is impacted by meat intake. According to a study, which included people from 7 countries (China, India, Cuba, the Dominican Republic, Venezuela, Mexico and Peru), individuals who consumed the largest quantities of meat had a 19 percent higher risk of developing dementia compared with those with the lowest intake. Similar effect was shown in a study with members of the Seventh-Day Adventist Church in the United States. Those with the highest intake of meat and fish had almost 3 times as high risk for dementia compared to individuals who abstained from meat.

The above mentioned studies clearly show that the higher the consumption of meat, the higher the risk of various lifestyle diseases including cardiovascular disease, diabetes, some cancers, dementia and arthritis. To reduce the risk of developing these health conditions, diet should be primarily based on unrefined plant products and meat intake should be either drastically reduced or completely eliminated. Unfortunately, meat is relatively cheap and readily available. People can find meat in fast food and full service restaurants and grocery stores. Giving up or even reducing meat intake seem to be a thing that goes against the culture. Considering that meat avoidance is an important factor in chronic disease prevention it would be beneficial for any individual to adopt a plant-based diet.

Principles of Healthy Eating: Nuts and Seeds

Consuming a variety of nuts and seeds daily constitutes another principle of healthy eating. Nuts played a significant role in human nutrition from prehistoric time. One of the oldest texts that mentioned nuts is found in the Book of Genesis. “Take some of the best fruits of the land in your vessels and carry down a present for the man – a little balm and a little honey, spices and myrrh, pistachio nuts and almonds.” (Genesis 43, 11) These are words of the Patriarch Jacob to his sons, before traveling to Egypt. In another book of the Scriptures, Song of Solomon from about 3000 years ago, we find a mentioning about nut garden: “I went down to the garden of nuts.” (Song of Solomon 6, 11) According to a legend, the Queen of the ancient Kingdom of Sheba, established a decree which designated pistachios as a royal food. According to the same legend, this decree forbade ordinary people to even cultivate these nuts to use them for their own needs. King Nebuchadnezzar, who was the builder of ancient Babylon, had pistachio trees planted in his famous hanging gardens.

In ancient China it was believed that hazelnuts were the food of gods. Ancient Greeks and Romans believed that walnuts were the food of gods. The Greeks called walnuts “kara” (head), because their appearance resembles the shape and appearance of the human brain. The appearance of nuts was also a source of popular beliefs in medieval times, when it was thought that walnuts could cure a headache. Nuts played an important role as a trading commodity in Asia and the Middle East.

At the end of the 18th century Reverend David Zeisberger recorded that Indians gathered hickory nuts also known as the American white walnut “in great quantities.” He also described the procedure the Indians followed to make peanut extract that they used to make a milk-like beverage as well as in other “various provisions.” Nuts also played a significant role during the colonization of America keeping both the Indians and the settlers from starvation.

The importance of nuts consumption in modern times was already stressed by Ellen G. White, one of the most influential health reformers of the 19th century, who wrote: “Nuts and nut foods are coming largely into use to take the place of flesh meats. With nuts may be combined grains, fruits, and some roots, to make foods that are healthful and nourishing.”

Studies conducted in the past 20 years have shown that the regular intake of nuts, including peanuts, lowers the risk of developing and dying of heart disease, other cardiovascular diseases and diabetes. For example, a study that included 21,454 male health care professionals, showed that people who ate nuts two or more times a week had a nearly 50 percent reduced risk of sudden death due to heart attack compared with those who never or almost never ate nuts. According to another study conducted at the Loma Linda University in California with 31,208 members of the Seventh-day Adventist Church, people who ate nuts four times a week or more often had almost 50 percent lower risk of death from coronary artery disease compared with people who ate nuts only once a week. Results of another study, which included nurses showed that consumption of one ounce (about 30 grams) of walnuts in place of products that are high in carbohydrate lower the risk of developing coronary disease by about 30 percent. A replacement of the same amount of saturated fat with nuts could reduce the risk of coronary heart disease by about 45 percent.

Epidemiological studies have confirmed the beneficial impact of consuming nuts on heart disease and the circulatory system. Also, several studies designed to determine the impact of nut intake on serum cholesterol showed that nuts improve blood cholesterol and triglyceride levels. In one study, a group of 27 individuals with elevated cholesterol level were asked to add about 73 grams (2.5 oz.) of almonds every day for a month. After this period, the so-called bad cholesterol (LDL) was reduced by 9 percent. This decrease in LDL cholesterol translated to the reduction in a risk of developing coronary disease by 18 percent. The same effect on cholesterol (reduction of about 9 percent) has been shown in people who ate an average of 68 grams of walnuts every day for three weeks. Other types of nuts have a similar impact.

In another study, researchers compared the impact of consuming macadamia nut, using two diets. In one of the diets 40 percent of calories were derived from fat, 20 percent of which came from the macadamia nuts. The second diet consisted of high carbohydrate content and was low in fat. The experiment was completed by 14 people, 7 women and 7 men between 25 and 59 years old, who followed these two respective diets for four weeks. The results showed that both diets reduced total cholesterol by almost 8 percent and bad cholesterol by almost 11 percent. In addition, the diet with macadamia nuts lowered triglycerides by about 21 percent, and the diet rich in carbohydrates had no effect on triglycerides. This study revealed not only that nuts lower cholesterol and triglycerides but that a diet containing nuts is more effective than a high-carbohydrate, low-fat diet in reducing heart disease risk factors, because in addition to lowering cholesterol the nut-containing diet also lowered triglyceride levels.

Studies have shown that nuts lower oxidative stress (oxidative stress is the basis of many diseases, such as atherosclerosis, Parkinson’s disease, Alzheimer’s disease, and it also plays a role in the aging process), reduce inflammation and improve the function of blood vessels. There are several reasons that explain the health benefits of nuts. Despite the fact that nuts contain a relatively large amount of fat, most of them are rich in this specific type of fat called monounsaturated fat. Walnuts are the exception and they mainly contain another type of fat known as polyunsaturated fat. In addition, walnuts and peanuts also contain alpha-linolenic fat (this type of fat belongs to the omega-3 family of fats). All the above-mentioned types of fat are actually beneficial to human health.

Nuts are also rich in protein, fiber and some micronutrients (vitamins and minerals), such as, folic acid, magnesium, potassium, and copper. They are also one of the richest sources of vitamin E, which is an antioxidant vitamin. Nuts contain a large amount of phytosterols such as stigmasterol, campesterol, and sitosterol. In addition, peanuts are rich in polyphenols such as catechins, procyanides and, above all, resveratrol. Scientists have shown that walnuts had the second highest antioxidant activity from a list of 1113 different products. Studies have provided evidence that antioxidants not only protect against heart disease and the cardiovascular system, but are also effective against the aging process, neurological diseases, and protect against cancer.

Studies have also shown that frequent nut consumption lowers the risk of other chronic diseases, such as diabetes, metabolic syndrome, hypertension and even osteoporosis. For example, one such study showed that women who ate nuts at least five times a week had a 30 percent lower risk of developing type 2 diabetes compared with those who never or almost never ate nuts.

Until recently, many nutritionists believed that nut consumption may contribute to weight gain. However, studies conducted in the last two decades showed that the opposite is true. Most studies showed that people who consume more nuts (both larger quantity and more frequently), have lower body weight than people who eat nuts occasionally. In a review of epidemiological studies completed in 2006 by the Food and Nutrition Australia, authors stated that the epidemiological evidence suggests that people who eat nuts at least five times a week does not weigh more than those who eat nuts less than once a week or do not eat nuts in general. This organization further stated that the evidence also indicates that people who frequently eat nuts, have a lower body mass index (a proxy for weight status) compared with those who do not eat nuts. Based on the available research, the Food and Drug Administration in 2003 allowed food manufacturers, which sell nuts and products that contain nuts, to include a note on the label that says that research suggest that consumption of 1.5 ounces (about 45 grams) of nuts a day can lower the risk of heart disease.

Heart and other cardiovascular diseases are the leading cause of mortality in the world. Diabetes is one of the fastest causes of disabilities and death in the world. Thus, nut intake may have an important role in the prevention of these health conditions and in the prevention of their complications. Therefore, nuts should be recommended by doctors, nutritionists and other health professionals. The recommended intake of nuts equals about a handful or 1.5 oz. per day. It is important to consume a variety of nuts including walnuts, almonds, peanuts, Brazil nuts, hazelnuts, pecans, cashews, pistachios and pine nuts to achieve the best results. Nuts can be eaten raw, as nut butter (in addition to peanut butter, almond butter is available in many grocery stores and health food stores carry butter made of cashews and other nuts) and nut milk such as almond milk. Nuts can be spread on bread, chopped and added to salads. They can be used to make home-made dressing and burgers and can be incorporated in many other recipes.

As in the case of nuts, consuming seeds, including sunflower seeds, flax seeds, sesame seeds, chia seeds or pumpkin seeds is associated with the prevention of chronic diseases. Historically, seed intake played an important role in human health, not only as food but also for example as a source of raw material in the manufacturing of materials/clothes and oil used as a source of light and heat. In the Scriptures, for example, the Book of Proverbs mentions flax seeds in describing the virtuous woman: “she seeks wool and flax.” (Proverbs, 31, 13) Archaeological discoveries have shown that sesame seeds were used in various ancient cultures including the Assyrians, Babylonians, Egyptians and Chinese cultures. Sunflower seeds and pumpkin were grown by the Incas in South America and from there have been adapted to Europe by the Spaniards.

Flax seeds are the richest known sources of alpha-linolenic acid, a type of fat from the omega-3 family of fats. Alpha-linolenic type of fat belongs to polyunsaturated fats. It is liquid at room temperature. It is associated with prevention of cardiovascular diseases and other chronic diseases. In addition, the consumption of these fatty acids is linked with better development of the brain in newborns.

Seeds can help reduce blood cholesterol. In one study, adding of 38 grams per day of sunflower seeds (about 2.5 tablespoons) to a usual diet for 6 weeks resulted in a 5.4 percent reduction of total cholesterol. The results of the same study showed that adding the same amount of flax seeds lowered LDL-cholesterol by as much as 16 percent. Both flax seeds and sesame seeds are rich in lignans, which have antitumor activity. Seeds are also rich in vitamin E, magnesium and, in the case of sesame seeds, calcium. For example, just one tablespoon of butter made of sesame seeds contains about 150 mg of calcium, or about 20 percent of the recommended by the European Union daily amount of calcium. Similarly, only one tablespoon of sunflower seeds contains approximately 3 mg of vitamin E, or about 20 percent of the daily recommended amount for an adult. Consuming the recommended amount of magnesium is associated with a lower risk of hypertension and stroke. It also plays an important role in the prevention of asthma attacks (prevents from the narrowing of the airway).

Pumpkin seeds are a very good source of iron. Just one tablespoon of these seeds provides about 2 mg of iron, or about 25 percent of the recommended intake of iron for men and postmenopausal women. Therefore, regular intake of pumpkin seeds can play a significant role in the prevention of anemia especially among vegetarians. According to a study from Sweden, pumpkin seeds can reduce the risk of having an enlarged prostate. Other studies have shown that pumpkin seeds can reduce the risk of urinary bladder stone formation.

Seeds are a good source of phytochemicals including phytosterols. Although it is commonly believed that soy and flax seeds are the best sources of phytosterols, studies have shown that sesame seeds contain larger amounts. These phytochemicals are associated with a lower risk of cardiovascular disease, some cancers, osteoporosis, and may even alleviate the symptoms of menopause.

As it was the case with whole grains, fruits and vegetables, nuts and seeds are rich in micronutrients, phytochemicals, fiber, and other beneficial compounds. Their consumption is associated with a reduced risk of many diet-related health conditions including cardiovascular diseases, cancer, diabetes, obesity, arthritis, osteoporosis and Alzheimer’s disease. Therefore, a healthy diet should include a variety of these products.

Principles of Healthy Eating: Fruits and Vegetables

Consuming a variety of fruits and vegetables every day is the second principle of a healthy diet. Just as was the case with whole grains, the value of fruit and vegetables was already recognized in antiquity. In ancient Egypt it was common for people to have their own garden, in which the Egyptians cultivated their own fruits and vegetables. In the biblical Book of Numbers, we read that the Israelites during the journey to the Promised Land mentioned vegetables including onions, leeks and garlic, which they consumed during slavery in Egypt. The popularity of these vegetables in Egypt is confirmed by the description found in the pyramid of Cheops, which details the cost of radishes, onions and leeks, purchased for the slaves who built the pyramids. In ancient Egypt, beans were used as a cure for constipation. Lentils were also used in commercial transactions as currency, such as a payment for lumber. One of the most interesting ancient stories about fruits and vegetables is in the description of the Promised Land. In the book of Deuteronomy, we read that the spies sent by Moses to the Promised Land brought with them various types of produce including a bunch of grapes, which had to be so large and heavy that two people carried it on a stick.

In the Bible, one story clearly demonstrates the health benefits that were attributed to fruit and vegetables. It is found in the book of Daniel that features the prophet Daniel and his three friends. These four young men were taken from Judea into Babylonian captivity. According to the Bible they refused to eat “the portion of the king’s delicacies” and in return asked only for “vegetables to eat and water to drink.” The Bible says that soon they not only looked better physically, but they were smarter than everyone who ate the royal diet.

Eating a variety of fruits and vegetables is especially important due to the fact that there are different categories of fruits and vegetables. These include citrus fruits, such as oranges, lemons and grapefruits, berries including strawberries, blueberries, raspberries, currants, blackberries and cranberries; drupes, which include fruits with one seed, such as plums, peaches, and apricots; pome category includes apples, pears, and many others. In addition, there are green leafy vegetables including lettuce, spinach, kale, turnip greens, and beet leaves; cabbage family vegetables, such as cabbage, Brussels sprouts, broccoli, and cauliflower; root vegetables including carrots, potatoes, beets, celery, and parsnip. Other produce should not be overlooked including onions, radishes, peppers, garlic, tomatoes, cucumbers, legumes and many others. Each of these fruits and vegetables has slightly different content of nutrients, including vitamins, minerals and phytochemicals. Therefore, the consumption of these products is an integral part of a healthy diet.

Intake of fruits and vegetables depends on at least a few factors, such as caloric needs (those in need of more calories, as in case of physically active individuals should eat more fruits and vegetables compared with those leading a sedentary lifestyle). Authorities in the field of nutrition recommend that the daily intake is at least two servings of fruit and three servings of vegetables. An example of a serving includes one banana, an apple, a pear, two plums, etc. One serving of vegetables usually refers to about half cup. For vegetables such as lettuce and spinach, one serving equals one cup. Due to the relatively high content of vitamins and minerals in fruits and vegetables and low content of fat, slightly higher consumption than the recommended number of servings will result in even greater benefits.

In addition to the high content of micronutrients (vitamins and minerals) and phytochemicals (beneficial compounds found in plant products), fruits and vegetables are also rich in dietary fiber, they are low in fat and most of them contain virtually no saturated fat and they have high water content and therefore are low in calories. As a result, adequate intake of fruits and vegetables is associated with the prevention of many different health conditions including cardiovascular disease, cancer, hypertension, stroke, Alzheimer’s disease, Parkinson’s disease, type 2 diabetes, macular degeneration (an eye disease), cataracts, diverticulosis and diverticulitis (diseases of the colon and rectum), arthritis, neural tube defects, osteoporosis, obesity, and certain respiratory diseases.

Fruits and vegetables contain an array of phytochemicals. Phytochemicals are compounds found only in plant foods. To date, scientists discovered more than a thousand phytochemicals. Most likely, there are many more. Studies, which evaluated the health impact of phytochemicals, showed that they have a range of benefits. For example, some of them are anti-inflammatory, some act as antioxidants, many accelerate healing, prevent infection, and have anticancer properties. Phytochemicals are essential in the development and survival of plants and, therefore, fruits and vegetables (as well as other plant products, including seeds, nuts and grains) contain their fair amount.

Phytochemicals have their own distinct color. Therefore, in some cases, the content of the predominant phytochemical can be determined by the color of fruits and vegetables. For example, orange and yellow vegetables, including carrots and pumpkin are rich in carotenoids, of which the best known is beta-carotene. Kale and other green leafy vegetables contain high amount of chlorophyll, which gives them their green color.

Studies on the health effect of beta-carotene in foods can be used as an example of the benefits of eating foods rich in phytochemicals. Beta-carotene belongs to a group of compounds called carotenoids. These compounds can be converted in the human body to vitamin A. Beta-carotene ingested from foods is associated with lower risk of heart disease and cancer. Fruits and vegetables are so rich in beta-carotene that just one serving of some of them exceeds the daily recommendation for vitamin A. For example, only one apricot or one tomato provides 100 percent of the recommended amount of vitamin A for children between 4 and 8 years of age. One cup of spinach has about twice that amount (spinach is rich in carotenoids but even richer in chlorophyll and this is why its color is green rather than red). One serving of carrots contains more than five times the amount of beta-carotene than the daily requirement of vitamin A for children 9 to 13 years.

Fruits and vegetables are packed with a variety of vitamins. One of them is folate also known as folic acid that is needed for the synthesis of the DNA of all cells of the body. Folic acid deficiency is associated with very serious consequences, such as neural tube defects in newborns (e.g. spina bifida [opening in the spine]), anencephaly (without brain), hydrocephalus (water in the cranium), microcephaly (small head/brain size) and others. Folic acid is also important in the prevention of heart disease. One serving of fruit and vegetables such as asparagus, broccoli, avocado, spinach, strawberries and squash contains more than 20 percent of the daily requirement of this vitamin. The figure below shows the content of folic acid in selected fruits and vegetables.

Many fruits and vegetables are a rich source of vitamin C. They include oranges, kiwi, strawberries, blueberries, peppers, tomatoes, potatoes, cabbage and many others. Just one cup of orange juice contains approximately two times more vitamin C than the daily amount needed for an adult female. Vitamin C is one of three antioxidant vitamins. High intake of this vitamin from foods is linked with the prevention of certain chronic diseases, such as heart disease (intake of vitamin C from supplements do not seem to have the same benefits). Figure 3 lists vitamin C content in selected fruits and vegetables.

Some grapes contain a large amount of the phytochemicals resveratrol and quercetin. The intake of these compounds is linked with a lower risk of heart disease and cancer of certain organs such as the colon. Cherries contain a considerable amount of ellagic acid. Like resveratrol and quercetin, ellagic acid reduces the risk of cardiovascular diseases and cancer, and also protects against arthritis and gout. Berries are rich in anthocyanins and their intake is associated with a lower incidence of cataracts, glaucoma, and some of the health conditions mentioned earlier including cardiovascular diseases and cancer. Apples contain flavonoids, which prevent against cancer of the bladder, and, moreover, may be useful in treating respiratory diseases, including asthma. Onions contain disulfides, trisulfides and cepaene, which among other things show antibacterial activity and seem to prevent cancer. Tomatoes contain lycopene. Studies have shown that people who ingest large amounts of lycopene have a lower risk of colon, rectum, prostate, pancreas and breast cancer. Examples of the health benefits of consuming the recommended amount of fruits and vegetables can be multiplied indefinitely.

Fruit and vegetable intake can be increased in several ways. For example, personally I eat only fruits during dinner at least several times per week. The body does not need large amounts of food at the end of the day. Therefore, after eating a large breakfast and lunch, it is good to reduce the amount of food consumed at the evening meal. For many people, having a small apple, orange and banana will quench the appetite without any problems. People who need a little more caloric intake can add a handful of nuts or a piece of bread with peanut butter.

Frozen vegetables are increasingly available in stores. One of the advantages of including them in our menus is that we can store them in freezers for a relatively long period of time. Some studies have shown that the content of certain nutrients in frozen products exceeded those in fresh fruits and vegetables.

Another way to provide the appropriate amount of fruits and vegetables is the consumption of juices. In our grocery stores there are many fruit and vegetables juice alternatives including punches, cocktails and reduced juice content that are not equivalent to 100% fruit or vegetable juices. Fruit punch or cocktail for example are made of water, sugar, coloring and flavoring agents. Intake of such drinks should be kept to a minimum or better yet, should be completely eliminated. It is worth-while to invest in a juicer or even in a blender to make our own juices. In a blender, fruits and/or vegetables can be blended to make whole fruit or whole vegetable smoothies. Smoothies and 100% juices will play an important role in providing the body with important micronutrients, such as for example, folic acid, vitamin C and potassium.

Dried fruits and vegetables are products that provide the body with concentrated amounts of nutrients. Fruits and vegetables contain a relatively large amount of water. Water evaporates when we dry fruits and vegetables. As a result of water loss, dry fruits and veggies have concentrated amounts of nutrients.

In conclusion, adequate intake of fruits and vegetables plays a key role in human health. It is best to eat seasonal fruits and vegetables that are grown locally. They are fresh, the cheapest, and also contain the most nutrients. Since fruits and vegetables of different color have somewhat different nutritional profile, it is best to consume a variety of them rather than ingesting a few servings of the same fruit or vegetable. They are associated not only with prevention of many health conditions but may also be important in their treatment. Diets low in these products increases the risk of chronic diseases.