Fruit & Veg
Are blackcurrants best? Veg prevents arteries hardening
Broccoli, sprouts & bladder cancer
Are blackcurrants best?
A recent study from the Scottish Crop Research Institute has proclaimed blackcurrants to be the best fruit but what is it that makes them so special? The high levels of antioxidants, flavonoids and vitamin C seem to be the factors that give them their 'superfruit' status.
The high levels of antioxidants (anthocyanins) in blackcurrants are responsible for their dark colour. Antioxidants fight 'free-radicals' - substances which damage your tissues - which are produced by your body but can also enter it through cigarette smoke, pollution and radiation. Antioxidants 'inactivate' free-radicals but exposure to high levels of them can overwhelm this defense system and this is believed to be a factor in the development of illnesses associated with tissue damage i.e. heart disease, cancers and cataracts. Blackcurrants have higher levels of antioxidants than blueberries and other so-called 'superfoods'.
Citrus fruits are known to be high in Vitamin C but blackcurrants contain more than 3x the amount found in oranges. Vitamin C is an important nutrient that must be consumed regularly and it has a multitude of functions and benefits including supporting collagen formation, aiding iron absorption, boosting the immune system and acting as an antioxidant. Research suggests that Vitamin C supplementation may protect our memory, our connective tissues, our eyesight, our teeth and gums and protect against pollutants.
Flavonoids are substances which can benefit your cardiovascular (CV) health and they are abundant in blackcurrants. Research has shown that a diet high in flavonoids can help to improve the function of blood vessels, reduce the 'stickiness' of blood and reduce the rate at which bad cholesterol is formed so reducing the risk of CV diseases including high blood pressure.
All in all, blackcurrants seem to be pretty good for us and research has proven that they have a definite beneficial effect on heart disease, cancer, Alzheimer's, visual impairment, brain impairment and diabetes risks.
For more information and the associated research papers visit the Superfruits website by clicking here.
Veg prevents hardening of arteries?
Research has suggested that eating vegetables may prevent the hardening of our arteries which is good news in the fight against cardiovascular disease (Adams et al. (2006) A Diet Rich in Green and Yellow Vegetables Inhibits Atherosclerosis in Mice. Journal of Nutrition, 136:1886-1889,July 2006.).
Atherosclerosis is the formation of fatty plaques in the arteries which reduce, and can eventually block, blood flow around the body leading to heart attacks and strokes amongst other things. The study found that there was 38% less build up of fatty deposits in the arteries of mice who were fed a mixture of vegetables including carrots and peas. There was also a reduction in the total cholesterol levels although this could not explain the reduction in atherosclerosis.
This research was carried out on mice, but we already know that eating fruit and veg helps protects against heart disease in humans so it would follow that this may possibly be one of the reasons why.
The study also showed that there was a 37% reduction in blood markers of inflammation following the dietary intervention which suggests that eating veg may inhibit inflammation of the arteries. It is well known that atherosclerosis progression is intimately linked with inflammation, so reducing the likelihood of this may reduce the possibility of developing further problems.
Broccoli & Brussels sprouts protect against bladder cancer
Research from an International group of scientists has found that vegetables from the cabbage family such as broccoli, cauliflower, Brussels sprouts and watercress can protect against bladder cancer (Munday et al. (2008) Inhibition of Urinary Bladder Carcinogenesis by Broccoli Sprouts. Cancer Research, 68(5):1593-1600, 2006.).
The researchers found that an extract of broccoli sprouts may halve the incidence of bladder cancer by delivering a high dose of cancer-fighting chemicals to the organ. These chemicals are known as isothiocyanates.
Broccoli sprout extract was given to rodents that had been given a bladder cancer-inducing chemical (BBN) over a 12 week period. Over 95% of the rats that received the BBN but not the broccoli sprout extract developed bladder cancer.
However, only 37.5% of the rats that were give the highest dose of broccoli extract developed the cancer after receiving BBN. Interestingly, the findings demonstrated a dose-dependent response to the broccoli extract. Of the rats that received the lowest dose along with BBN, 73.9% developed bladder cancer.
Isothiocyanate levels in the urine of the rodents who received the broccoli extract were hundreds or thousands of times higher than in their blood suggesting that the tissue lining the bladder is very highly exposed to these cancer-fighting chemicals.
One of the researchers, said that the findings support the message that humans should eat broccoli and other cruciferous vegetables to lower their risk of cancers including bladder cancer.