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November 15, 2006 | Issue 91 |
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Got Fruit? Get MORE!
“Want one of nature’s real miracle foods? GET FRUIT. Lots of it!” enthusiastically recommends Jeffrey Novick, MS, RD., Director of Nutrition at the Pritikin Longevity Center® & Spa.
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PRITIKIN RECIPES
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More and more research is finding that a daily diet rich in fruit works wonders not only for weight control, as we’ve reported in past issues of this newsletter, but also for protection against the #1 killer of both men and women in America – heart disease.
The latest study, published in the June 2006 issue of Nutrition, followed 15 women who were directed to eat a low-fruit diet for four weeks, and then a high-fruit diet for another four weeks.* At the end of each four-week period, the scientists measured the women’s LDL “bad” cholesterol levels as well as their ability to fight oxidative stress.
Oxidative stress
Oxidative stress occurs when unstable molecules, known as free radicals, react with oxygen in the body, causing inflammation that can raise the risk of heart disease. Substances plentiful in fruits, called antioxidants, help fight the effects of oxidative stress on the body, preventing inflammation.
Antioxidant defenses
And sure enough, the study found that the high-fruit diet boosted the women’s antioxidant capacity. The low-fruit diet did not. The increase in antioxidant capacity was “directly proportional to fruit consumption,” wrote the scientists, from the Department of Physiology and Nutrition at the University of Navarro in Spain. In short, the more fruit the women ate, the more antioxidant defense systems they developed.
LDL levels fall
What’s more, after four weeks of the high-fruit diet, the women’s LDL bad cholesterol levels plummeted. After four weeks on the low-fruit diet, LDL levels remained the same.
The scientists concluded that a fruit-enriched diet appears “effective against oxidative stress,” and that “consumption of antioxidant substances contained in fruit could be...
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Pritikin Perspective - Healthy Living Made Easier
Pritikin Perspective is a publication for Alumni of the Pritikin Longevity Center. It is dedicated to helping people make healthy changes in their lives. The articles in this publication should not be considered specific medical advice, as each individual circumstance is different. You are strongly encouraged to seek medical advice before beginning a program of diet and exercise.
Editor/Writer: Eugenia Killoran.
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