#Vegan ABC's: Hazelnuts fight heart disease & prevent cancer

As one would guess, hazelnuts come from hazel trees. They are also called cob nuts or filberts. Grown commercially in Washington and Oregon, many of the world's hazelnuts come from Turkey. Hazelnuts are one of the richest sources of vitamin E, as well as essential amino acids, calcium and magnesium, and a powerful antioxidant called proanthocyanidin.

• Vitamin E: Just 25-30 grams of hazelnuts provides 100% of the RDI for vitamin E. Studies have shown vitamin E can reduce cholesterol and prevent cancers of the colon and prostrate. Vitamin E may also reduce cellular aging, prevent blood clots, protect the nervous system, and lower the risk of heart disease.
  
  
• Essential amino acids: Our body builds all the protein it needs from amino acids. Amino acids are the build blocks of protein. Many amino acids can be synthesized but the nine essential amino acids cannot and must come from our foods. Hazelnuts are rich in protein as well as nine essential amino acids, making them an ideal food source.
  
  
• Calcium and magnesium: Many people know the importance of calcium for strong bones, but few know that calcium is useless without adequate magnesium. A single cup of hazelnuts supplies 55% of the daily RDI of magnesium and 15% of the calcium!
  
  
• Proanthocyanidin: "Hazelnuts also have one of the highest Proanthocyanidin (PAC) contents among ”superfoods” and the second highest among nuts." according to the Hazelnut Council. Proanthocyanidins (PAC), or oligomericproanthocyanidins (OPC), are a class of flavonoids that are powerful antioxidants. Research suggests proanthocyanidins prevent atherosclerosis, protect against cancer, and keep our skin looking young!

Even the FDA is jumping on the hazelnut bandwagon! In 2003 the FDA approved the following health claim: “Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as hazelnuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.”

Those are pretty strong words for a government agency! So eat your hazelnuts and enjoy a long life!

Sources: Hazel Nut Council, Hazelnut & Health, Vitamin E Information, Nutrition Data, Proanthocyanidin Power, Wikipedia: Hazelnut & Proanthocyanidin

#Vegan ABC's: Guava is thought to fight cancer, hypertension & heart disease!

Guava is native to Central America and South America and guava leaves are still used as a traditional remedy for diarrhoea, dysentery, fever and even diabetes. Guava has been shown to help hypertension and strengthen the heart, and even fight cancer. A single guava fruit contains more than four times the vitamin C of an orange, plus potassium, magnesium, and lycopene.

• Vitamin C: Enough cannot be said for the benefits of vitamin C. Oxidative stress is when there are more reactive oxygen species or "free radicals" in the body than antioxidants to neutralize them. Diabetes, hypertension, cardiovascular disease, heart attack, stroke, dementia, Alzheimer's disease, arthritis, and several other conditions have been linked to oxidative stress and chronic inflammation!
  
  
• Potassium: Potassium cations are required for brain and nerve function, and is essential for allowing muscle contraction (which is why they put it in all those sports drinks). Guava is rich in magnesium too, which is also required for correct muscle function. Magnesium is essential for many important for many cellular functions; magnesium deficiency is often undiagnosed and can lead to diabetes, high blood pressure, heart disease and stroke.
  
  
• Lycopene: The same active ingredient that makes tomatoes a potent cancer-fighting food is also abundant in guava. In a group of 48,000 men participating in a Harvard University study, 45% less risk of prostrate cancer was found in the group with additional lycopene in their diets.

So the title of "super fruit" is well earned and may even be an understatement! One guava has 260% of the daily RDI for vitamin C. I suggest you eat two.

Sources: Wikipedia; Guava & Vitamin C & Potassium, Magnesium: Nutritional Aspects, Health Benefits of Guava, The Daily Plate

#Vegan ABC's: Flax seed may fight heart disease and cancer, and makes your vegan cookies "stick"!

Flax has been used by man for it's fibers since at least 34,000 BC. Flax seed is used in hundreds of food products including breads, crackers, even frozen waffles, and is even used in chicken feed to produce those eggs rich in omega-3. Flax seeds are a fantastic source of alpha linolenic acid (ALA), fiber, and important phytonutrient compounds called lignans.

• Alpha linolenic acid: Possibly one the most important forms of omega-3, ALA, or alpha linolenic acid, has been shown to help the body resist the worst of chronic diseases. Numerous studies have shown the ALA in flax seeds may help lower blood pressure and cholesterol, halt the development of prostrate and breast cancer, and protect against heart attack, stroke, and diabetes.
  
  
• Fiber: Flax seed contains both soluble and insoluble fiber, which helps lower cholesterol and aids digestion. Soluble fiber lowers cholesterol by preventing bile from being reabsorbed by the intestine. The liver then produces LDL receptors to pull cholesterol from the blood to produce more bile. How cool is that?!
  
  
• Lignans: If flax seed was a football team, lignan compounds would be the star quarterback! Lignans are thought to protect against cancer by blocking enzymes and interfering with the growth of tumors. Studies have shown lignans are associated with reduced risk of breast, colon and prostrate cancers, osteoporosis, cardiovascular disease, hypertension, constipation, diarrhea, irritable bowel syndrom, and more!

But who cares about all that stuff? Show me the cookies! One tablespoon of ground flax seed mixed with three tablespoons of water replaces one egg in just about any baked good. So, sprinkle it on your smoothie or your cereal, or use it to make awesome vegan cookies and cupcakes, but get your flax seed today!

Sources: Wikipedia, The World's Healthiest Foods, Lignan: foods high in lignans, WebMD, Foods That Lower Cholesterol, Golden Flax

#Vegan ABC's: Eggplant is low in fat, rich in antioxidants, and reduces cholesterol!

Native to India, eggplant is a relative of the tomato and potato plants. Typically purple, white or green, over 80% of the world's eggplants come from China or India. Unheard of outside of India before 1500 CE, eggplant has become a delicious part of many recipes from around the world. Eggplant is low in fat, has loads of B vitamins and contains important phytonutrients such as chlorogenic acid and nasunin.

• Low-fat: A 3½ ounce serving of eggplant has less than .19 grams of fat and only 2.35 grams of sugars. Obviously a low-fat diet prevents obesity and cardiovascular disease, but according to the Harvard School of Public Health a low-fat diet may also prevent "osteoporosis, age-related memory loss, macular degeneration, multiple sclerosis, infertility, and other chronic conditions".
  
  
• B Vitamins: Eggplant contains thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), and folate (B9). According to researchers, a woman's risk of breast cancer is greatly reduced by a diet high in vitamin B6 and B9. B vitamins, especially folate, help the body to neutralize and eliminate excess homocysteine, an amino acid linked to heart disease and stroke when levels are too high.
  
  
• Phytonutrients: Eggplants contain many phytonutrients, potent natural antioxidants produced to protect the plant from oxidative stress. One such phytonutrient, nasunin, has been found to protect our brain cells from damage by free radicals. But the most abundant of the phytonutrients found in eggplants - chlorogenic acid - has anti-cancer, anti-microbial, and anti-viral effects and also helps lower bad cholesterol!

So it might look a little funny, but eggplant is here to help! It can be stewed, roasted, fried or mashed, but however you like it, enjoy it in good health!

Sources: Wikipedia, Harvard School of Public Health, American Cancer Society, The World's Healthiest Foods

#Vegan ABC's: A little help from my readers?...

Yesterday I racked my brain for about an hour, Google-ing far and wide, even checking the index of every book I own pertaining to diet and nutrition, hoping to find fruits and vegetables that start with the letter "d". It's a short list so far: daikon, dates, and dill.

Today was not easy either. I finally came up with "eggplant". LOL! How hard was that? But what else starts with "e"? Does edamame count? It's a vegetable, but the name refers to a particular preparation of soy beans. hmm...

So, I'm asking for a little help here. I need to have a fruit, a vegetable, and an "other" (bean, nut, herb) for each letter. Can you help me fill in the blanks?

• A: Apple, asparagus, almond
• B: Banana, broccoli, barley
• C: Cantaloupe, carrots, cinnamon
• D: Dates, daikon, dill
• E: _______, eggplant, _______
• F: Figs, _______, flaxseed
• G: Grapes, guava, garlic
• H: _______, Horseradish, hazelnuts
• I: _______, _______, ice cream?
• J: _______, jicama, jalapeño
• K: Kiwi, kale, _______
• L: Lemon, _______, lentils
• M: Mango, mushrooms, millet
• N: Nectarines, _______, navy beans
• O: Orange, Olives, oatmeal
• P: Pineapple, pumpkin, parsley
• Q: _______, quinoa, _______
• R: Raspberries, _______, rosemary
• S: _______, spinach, sesame
• T: Tangerine, tomato, thyme
• U: _______, _______, _______ (wow. tough one!)
• V: _______, _______, _______ (another tough one!)
• W: Watermelon, watercress, walnuts
• X: _______, _______, _______ (give me a break. anyone?)
• Y: _______, yam, yuca?
• Z: _______, zucchini, _______

Please leave any ideas in the comments box below. I'm always happy to learn about new "super-foods", or even ordinary foods that are good to eat a good for you too!

Thank you all so much for your help!

#Vegan ABC's: Daikon may help fight cancer, stroke and heart disease

If you've never tried daikon you've probably seen it. Shaped like a large, white carrot, daikon is similar to the smaller red radish, but milder in flavor. Daikon is a great addition to your salad, stir-fry and also makes a nice soup. Daikon provides plenty of vitamin C, folacin, and enzymes that aid in the digestion of oily or raw foods.

• Vitamin C: A 50-gram serving of daikon provides 20% of the RDA of vitamin C. Vitamin C is an important antioxidant. A small amount of vitamin C is effective at protecting our DNA and RNA from damage by free radicals. Vitamin C is also essential to proper metabolism of cholesterol and may prevent gallstones.
  
  
• Folacin: Folic acid - also known folacin - is required for many vital processes. Adequate concentrations of folacin may lower homocysteine. Elevated homocysteine is considered an independent risk factor for cardiovascular disease and stroke, and may contribute to Alzheimer's disease, cancer, and other age-related illness.
  
  
• Enzymes: Daikon contains important enzymes - diastase, amylase, and esterase - that help breakdown carbohydrates, fat and proteins so the can be used by our bodies. Other enzymes and "phenolic compounds" in daikon juice has been shown to blocks the formation of carcinogens in the stomach. The enzymes in daikon juice also help break down mucus and phlegm in the respiratory system.

Daikon can be prepared many ways and can even be eaten fresh and raw. Daikon may be a stranger to you, but your body will recognize it many benefits and you'll soon call it your friend!

Sources: Wikipedia, Mitoku, Strange Veggies: Daikon, National Cancer Institute

#Vegan ABC's: Carrots help you see in the dark!

Everyone knows that eating carrots improves your vision, and can even help you see better in the dark! But did you know carrots also help protect against cancer, cardiovascular and heart disease? Carrots are rich in fiber and contain loads of beta-carotene and something called "falcarinol".

• Fiber: A 3.5oz serving of carrots contains 3 grams of fiber, or about 10% of the adult RDI (Recommended Daily Intake). According to a study found in the American Journal of Epidemiology a diet rich in fiber from fresh fruits and vegetables and low in fat prevents the return of polyps.
  
  
• Beta-carotene: Our bodies use beta-carotene to create vitamin A, a powerful antioxidant that is essential to good vision. Beta-carotene & vitamin A also help the body fight cancer, and the internal inflammation believed to lead to cardiovascular disease. Vitamin A is also important for the health of your skin and immune system.
  
  
• Falcarinol: A Danish study found that cancer cells grow more slowly when exposed to falcarinol. Another study of 24 rats with precancerous colorectal cancers found the rats that were given falcarinol were about 33% less likely to develop full-scale cancer.

Carrots are high in sugar, so don't over do it, but make sure you get at least one serving daily. Your eyes - and colon and skin and heart - will thank you for years to come!

Sources: Wikipedia, The World's Healthiest Foods, Diet Directly Connected to Keeping Insides Healthy, FALCARINOL - A CANCER FIGHTER