tandfonline.com — Approximately 200 studies that examined the relationship between fruit and vegetable intake and cancers of the lung, colon, breast, cervix, esophagus, oral cavity, stomach, bladder, pancreas, and ovary are reviewed. A statistically significant protective effect of fruit and vegetable consumption was found in 128 of 156 dietary studies in which results were expressed in terms of relative risk.   For most cancer sites, persons with low fruit and vegetable intake (at least the lower one‐fourth of the population) experience about twice the risk of cancer compared with those with high intake, even after control for potentially confounding factors. For lung cancer, significant protection was found in 24 of 25 studies after control for smoking in most instances. Fruits, in particular, were significantly protective in cancers of the esophagus, oral cavity, and larynx, for which 28 of 29 studies were significant.   Strong evidence of a protective effect of fruit and vegetable consumption was seen in cancers of the pancreas and stomach (26 of 30 studies), as well as in colorectal and bladder cancers (23 of 38 studies). For cancers of the cervix, ovary, and endometrium, a significant protective effect was shown in 11 of 13 studies, and for breast cancer a protective effect was found to be strong and consistent in a meta analysis.   It would appear that major public health benefits could be achieved by substantially increasing consumption of these foods.

veganhealth.org — Iodine Status of Vegetarians Iodine is only found inconsistently in plant foods, depending on the iodine content of the soil. Food grown near the ocean tends to be higher in iodine. Iodine is consistently found in only a few foods such as dairy products (iodine solutions are used to clean the cows' teats and dairy equipment and end up in the milk) and seafood (including seaweed). In a 2011 cross-sectional study from the Boston area, urinary iodine levels of 78 lacto-ovo vegetarians and 62 vegans were measured. People with previously diagnosed thyroid problems were excluded from the study. According to the authors, "Population iodine sufficiency is defined by median urinary iodine concentrations 100 µg/l or greater in adults and 150 µg/l or greater in pregnancy." Median urinary iodine concentration of vegans (79 µg/l; range 7 – 965 µg/l) was significantly lower than vegetarians (147 µg/l; range 9 – 779 µg/l). Markers of thyroid function were similar in both groups and in the normal range; one vegan and no vegetarians had abnormal thyroid function. Most of the vegans were making no effort to insure adequate iodine intake. Iodine deficiency is not as much of a problem for U.S. vegans as it is for European vegans, whose food supply contains less iodine. Studies have shown that vegans in Europe (where salt is minimally iodized) who do not supplement (as well as those who oversupplement) have indications of abnormal thyroid function.

nature.com — Modification of immune responses to exercise by carbohydrate, glutamine and anti-oxidant supplements Immunosuppression in athletes involved in heavy training is undoubtedly multifactorial in origin. Training and competitive surroundings may increase the athlete's exposure to pathogens and provide optimal conditions for pathogen transmission. Heavy prolonged exertion is associated with numerous hormonal and biochemical changes, many of which potentially have detrimental effects on immune function. Furthermore, improper nutrition can compound the negative influence of heavy exertion on immunocompetence. An athlete exercising in a carbohydrate-depleted state experiences larger increases in circulating stress hormones and a greater perturbation of several immune function indices. The poor nutritional status of some athletes may predispose them to immunosuppression. For example, dietary deficiencies of protein and specific micronutrients have long been associated with immune dysfunction. Although it is impossible to counter the effects of all of the factors that contribute to exercise-induced immunosuppression, it has been shown to be possible to minimize the effects of many factors. Athletes can help themselves by eating a well-balanced diet that includes adequate protein and carbohydrate, sufficient to meet their energy requirements. This will ensure a more than adequate intake of trace elements without the need for special supplements. Consuming carbohydrate (but not glutamine or other amino acids) during exercise attenuates rises in stress hormones, such as cortisol, and appears to limit the degree of exercise-induced immunosuppression, at least for non-fatiguing bouts of exercise. Evidence that high doses of anti-oxidant vitamins can prevent exercise-induced immunosuppression is also lacking.

crfg.org — Fruit Facts Fruit Facts are a series of publications containing information on individual fruits, including botanical identification, plant description and culture notes, and characteristics of cultivars. The information is derived from growers experience based largely on California research, as well as various published sources. Some of the more important published sources quoted include All About Growing Citrus and Subtropical Fruit (Ortho Books,1985); Fruit for the Home and Garden, by Leslie Johns and Violet Stevenson (Angus and Robertson, 1985); Fruits of Warm Climates, by Julia F. Morton (1987); Lost Crops of the Incas (National Academy Press, 1989); Manual of Tropical and Subtropical Fruits, by Wilson Popenoe (1920, reprinted 1974 by Hafner Press); Uncommon Fruits Worthy of Attention, by Lee Reich (Addison-Wesley, 1991); Tropical Fruits, 2nd ed., by J.A. Samson (Longman, 1986); and Tropical Fruit, by Glenn Tankard (Viking O'Neal, 1987). The Morton book is a particularly valuable source of information on a wide selection of tropical and subtropical plants. Many of the cultivar descriptions were adapted from Stephen Facciola's useful book, Cornucopia: a Source Book of Edible Plants. The Ortho, Morton, Reich and Tankard books are available through CRFG Book Service. We would be interested in hearing from users of these pages. Contact us. Fruit Facts are available on-line for: Volume 1: Avocado Banana Carambola Cherimoya Currants Feijoa Fig Gooseberry Jaboticaba Jackfruit Jujube Lychee Malabar Chestnut (previously listed as Guiana Chestnut) Mango Papaya Pineapple Raisin Tree Rose Apple Sapodilla Tamarind Tropical Guava White Sapote Volume 2: Acerola Babaco Cape Gooseberry Capulin Cherry Hardy Kiwifruit Kiwifruit Loquat Macadamia Miracle Fruit Mulberry Muscadine Grape Olive Passion Fruit Pawpaw Pepino Dulce Persimmon Pistachio Pomegranate Tamarillo Volume 3: Che Edible Hardy Palms

fruitarian.net — Fruit contains vital elements to make our body work and there is a great energy in their juices. These juices do not burden our system, but  pass easily through it, giving the body a more efficient energy system. Imagine a world where people ate only fruits. This will result in a healthy abundance of fruit trees, giving nutritious food to be enjoyed by those who wish to live an energetic and healthy life. The world will  transform in beauty to the way it used to look earlier with an increase in tree populations cleaning the air and offering hiding environment for animals of the nature, many of them are already endangered. When we  start eating only fruits and nuts the difference is felt very quickly. A sensation of integrity and a wave of energy spreads through the body. Another benefit to our health could be a psychological one, if  we think we are not causing the death of animals to survive. There is no need to make secret of the fact that when we consume meat, we are triggering a chain reaction together with all the other consumers, which will finally cause the death of a poor animal living somewhere out there, which we have never seen the face.The increase of our human races in the world and our wrong eating habits are the main reasons for the destruction of the forests and the right environmental conditions in which we live. The excessive grazing of the animals and raising of the crops do not permit the creation of a suitable flora which is necessary for the growth of the trees. This also means erosion, which takes away the fertile soil and poor peasants moving to the towns, which grow continually, creating more environmental and social problems. As for our bodies they are not designed to live sedentary lives in those towns. Degenerative diseases such as cancer, heart disease or osteoporosis strike us and we suffer.Fruitarian lifestyle could be a plan to stop the global warming and save the world as it will result the increase of the fruit trees everywhere in the world. It simply consists of collecting fruits from the trees, eating them and scattering their seeds around. By doing this, we will spread these fruit trees everywhere and will need no instruments to do that. Our bare hands are designed to collect and eat fruits. So there will be no need to harm the nature by processing, cooking and washing dishes.

www8.nationalacademies.org —  African Fruits Could Help Alleviate Hunger and Bolster Rural Development, Environmental Stability in Africa   WASHINGTON -- Africa's own fruits are a largely untapped resource that could combat malnutrition and boost environmental stability and rural development in Africa, says a new report from the National Research Council.  African science institutes, policymakers, nongovernmental organizations, and individuals could all use modern horticultural knowledge and scientific research to bring these "lost crops" -- such as baobab, marula, and butterfruit -- to their full potential, said the panel that issued the report.    Today, tropical fruit production in Africa is dominated by species introduced from Asia and the Americas, such as bananas, pineapples, and papayas.  Because these and other crops arrived on the continent centuries ago already improved through horticultural selection and breeding, they increasingly displaced the traditional species that had fed Africans for thousands of years.  The imported species also received the support of colonial powers who wanted familiar crops that were profitable to grow, and indigenous fruits continued their downward spiral of dwindling cultivation and knowledge.    With renewed scientific and institutional support, however, Africa's native fruits could make a much greater contribution to nutrition and economic development, the new report says.  Fruit trees and shrubs also offer long-term benefits by improving the stability of the environment.   The report highlights 24 fruits that hold special promise; some are already being cultivated in parts of Africa, while others are harvested from the wild.  Examples are:   Aizen.  Giving more people access to this wild fruit -- which grows in extreme climates with few other food resources -- could reduce malnutrition and mortality, the report says.  The fruits are a good source of vitamins A and C, calcium, and some minerals, while the seeds are high in protein and zinc.  This large, resilient Saharan shrub shows promise as a way to protect erodible slopes, stabilize dunes, and create windbreaks.    Balanites.  This small desert tree tolerates heat and aridity so well it thrives deep in the Sahara.  It produces heavy yields of datelike fruits, as well as kernels that are one-half oil and one-third protein -- similar to the makeup of soybeans and sesame seeds.  These fruits and kernels already feed families in arid zones where few other food crops exist, but their full potential is scarcely tapped.  The seeds supply a food-grade vegetable oil also used in local cosmetics and pharmaceuticals.  The trees stabilize the natural environment, helping dry areas resist desertification.   Baobab.  The fruits of the baobab tree contain a sticky pulp that can be dried into a nutritious powder high in protein, vitamins, and minerals.  The powder is stirred into warm water or milk to create a healthy drink, and also beaten and dried into thin pancakes for use months or even years later, aiding food security.  During the rainy season, villagers often store water in the tree's trunk for later use.  The sale of baobab fruits aids rural commerce, and the trees themselves -- which also yield a popular leafy vegetable -- are almost indestructible.   Butterfruit.  This small tree produces fruit that is mainly used as a vegetable.  High in calories and one of the best protein sources in the fruit world, butterfruit is especially promising for reducing child malnutrition.  Even now, these fruits help many communities survive seasonal food shortages in the harshest hot, humid lowlands.  Butterfruit also serves as a cash crop, pouring into cities and rural markets in large quantities.  And the trees, which yield mahoganylike wood, may have potential for plantation forestry.     Ebony.  The ebonies of Africa yield some of the world's finest timber and also bear abundant, bright red fruits that are succulent and sweet. These can be dried for use when seasonal foods become scarce. The seeds of some ebonies are also edible, and the leaves are used as animal feed.  Though the trees are known and valued on a local level, hardly anything scientific is known about managing them as food crops.   Marula.  This tree is a nutritional powerhouse, producing both fruits high in vitamin C and nuts similar to the macademia, high in protein and minerals.  The fruits are popular in markets and even exported, while the kernels contribute to nutrition and food security.  In addition, oils extracted from the nuts are also exported for high-priced skin care products.  Harvesting the fruits and shelling the nuts provide work for thousands of rural women who have hardly any other source of income.     Tamarind.  These fruits are a strong source of B vitamins and calcium, and can be stored for months without refrigeration.  In addition, tamarind's sweet-sour pulp can be preserved in the form of sun-dried cakes -- a simple procedure that perhaps millions throughout Africa could exploit for food security, the report says.  Already widespread, the trees have great promise for restoring damaged lands to health and productivity, and likely for sequestering carbon, since they are treasured and seldom cut down.

dailymail.co.uk — A study has found that to get maximum defence against heart disease, you need to eat at least eight daily servings of fresh food. Healthy harvest: Research shows we need to increase our intake of fruit and veg The Government’s five-a-day advice has its roots in World Health Organisation guidelines to include 14oz of vegetables in a daily diet. But there have been doubts over whether eating more than this level of fruit and veg meant even greater health benefits. Now the new study suggests every extra portion provides added protection. Significantly, those in the ­highest category – eating eight or more a day – have a 22 per cent lower chance of dying from heart disease than those who consume three ­portions, the UK average. A ‘portion’ weighs just under 3oz, equal to a small banana, a medium apple or a small carrot. The findings come from an ongoing European investigation into diet and health, looking at 300,000 people in eight countries. Dr Francesca Crowe, of Oxford University, is working on the project. She said that although ischaemic heart disease (IHD) – the most common form – was less likely in those who ate lots of vegetables, it could be explained because these people might also have healthier lifestyles. However, the study specifically showed a reduced risk of dying from IHD of around four per cent for each additional portion of fruit and veg consumed above the lowest category, which was those who ate two or fewer portions. The average intake of fruit and vegetables across all the countries in the study was five portions. People in Greece, Italy and Spain ate more and those in Sweden less.   Professor Sir Michael Marmot, of the University College London, said the findings were of ‘huge practical importance’. He said: ‘Cardiovascular disease is the most common cause of death. A reduction of 22 per cent is huge. There would need to be big shift in dietary patterns to achieve this healthy consumption of eight portions a day. It is worth trying to move in that direction.’ Scientists have previously suggested 15,000 lives a year could be saved if everyone ate five a day.

drgreger.org — Michael Greger, M.D., is a physician, author, and internationally recognized professional speaker on a number of important public health issues. Dr. Greger has lectured at the Conference on World Affairs, the National Institutes of Health, and the International Bird Flu Summit, among countless other symposia and institutions, and was invited as an expert witness in defense of Oprah Winfrey at the infamous "meat defamation" trial. Currently Dr. Greger proudly serves as the Director of Public Health and Animal Agriculture at the Humane Society of the United States. # Fall 2005    * -Ornish Takes on Cancer    * -Peppermint Oil for Irritable Bowel Syndrome    * -Arteries--Open Sesame!    * -Childhood Brain Tumors and Maternal Diet    * -Mad Cow Update    * -Bird Flu Update # Summer 2005    * -Making the Healthiest Food on Earth Even Healthier    * -Treating Springtime Allergies with Spirulina?    * -Figs Fight Fatigue    * -Heart Attacks, Side-Effects, or a Healthy Diet    * -Plant-Based Diets Beneficial in Pregnancy    * -Soy and Cancer: A Meta-Analysis    * -Dairy Diet Myth    * -ATTACK OF THE SUPERBUGS    * Chicken Out of Urinary Tract Infections    * Campylobacter Joins the Resistance    * The Hard-Boiled Truth: Salmonella and Eggs    * Don't Wash Your Meat    * Bacteria or Cancer # Spring 2005    * -Lifestyle Change Slows Breast Cancer Growth Within Days    * -Preventing Prostate Cancer with Guacamole?    * -Preventing Breast Cancer with Lentil Soup?    * -Maternal Seafood Consumption May Damage Child's Heart    * -Antioxidant Status of Vegetarians    * -Mothballs May Kill More Than Moths    * -Not all Fruits and Vegetables are Alike    * -Ovarian Cancer and Dairy # November/December 2004    * -AGEd Meat    * -Vegans Need to Eat More Greens, Beans, and Nuts    * -Raw versus Cooked Vegetables for Cancer Prevention    * -Meat, Cheese, Eggs, and Lymphoma    * -Berries to Prevent Metastases?    * -Cancer-Fighting Cranberries    * -Eggs and Ovarian Cancer # October 2004    * -AtkinsExposed.org    -- my rebuttal to the Atkins Corporation's legal threat # September 2004    * -Full-Fat Salad Dressings Healthier than Fat-Free    * -Prostate Cancer and Milk    * -Reversing Arteriosclerosis with Pomegranate Juice    * -Vegan Children: A Recent Review    * -Vegetarian Athletes: A Recent Review    * -Endometriosis and Diet    * -Live Paratuberculosis Bacteria Found in U.S. Milk # July/August 2004    * -Rocket Fuel in Milk    * -Broccoli and Breast Cancer    * -Antibiotics and Meat    * -Eggs and Death # June 2004    * -Full text of my book on the Atkins Diet # May 2004    * -Mercury Contamination in Fish    * -High Carb Diet for Safe Weight Loss without Hunger?    * -Insulin Sensitivity and Vegetarianism    * -Skim Milk Versus Soy Milk: Head to Head    * -Iron Status of Young Vegan Women # April 2004    * -Milk and Multiple Sclerosis    * -Macular Degeneration: Go Nuts for Your Eyes    * -Cinnamon: Spice Up Your Life # March 2004    * -Bowel Movement Frequency    * -Raw Vegetables More Protective than Cooked?    * -Eggs and Colorectal Cancer Mortality    * -Green Tea May Protect from Prostate Cancer    * -Girls, Fruits & Veggies and Skeletal Development    * -Eat the Peel? Antioxidant Power of Peels and Seeds # February 2004    * -Arsenic in Chicken    * -PCBs in Fish    * -Flax Seeds and the Stress Response    * -Greens May Prevent Colon Cancer # January 2004    * -Cow Cancer Virus    * -Mad Cow Disease # December 2003    * -Fish Consumption and Breast Cancer    * -Enlarged Prostate and Tomato Sauce?    * -Sore throat? Try Gargling with Green Tea    * -Prostate Cancer and Cranberries # November 2003    * -Soy Foods and Bone Health    * -Meat Molecule Builds Up in Human Tumors    * -Got Testicular Cancer? The Dairy Connection    * -Best to Keep Dead Birds Out of Your Kitchen    * -Long-term Multivitamin Use May Lower Colon Cancer Risk    * -Iodine Deficiency Reported in Vegetarians and Vegans    * -Raw versus Cooked: Which is More Natural? # October 2003    * -Biggest Study on Vegetarians in History Finally Published    * -Vegans Should "Consider" DHA Supplementation    * -Low Protein Intake May Also Harm Bones    * -Nuts Will Not Make You Fat # September 2003    * -Vegan Diets Deficient in Three Nutrients?    * Well, Meateaters are Deficient in Seven!    * -Take Some Greens for Your Blues?    * -Green Tea and Breast Cancer    * -Breakfast of (Slim) Champions    * -Animal Fat and Breast Cancer    * -Milk, Greens and Ovarian Cancer Survival    * -Animal Products and Stroke Risk

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nutritiondata.com — "Nutrition Data's continuing goal is to provide the most accurate and comprehensive nutrition analysis available, and to make it accessible and understandable to all. The information in Nutrition Data's database comes from the USDA's National Nutrient Database for Standard Reference and is supplemented by listings provided by restaurants and food manufacturers. The source for each individual food item is listed in the footnotes of that food's Nutrition Facts page. In addition to food composition data, Nutrition Data also provides a variety of proprietary tools to analyze and interpret that data. These interpretations represent Nutrition Data's opinion and are based on calculations derived from Daily Reference Values (DRVs), Reference Daily Intakes (RDIs), published research, and recommendations of the FDA."