Fruits Q – W

Suat Eman/freedigitalphotos.net Quince

Quince

Quince fruits may help protect against ulcers. It’s an antimicrobial and good cancer fighter. It has been particularly effective at fighting off renal cancer cells. The effect that the antioxidants have on the body is similar to the effects that Green Tea does.
 

  1. Carvalho M, Silva B, Silva R, Valentão P, Andrade P, Bastos M. First report on Cydonia oblonga Miller anticancer potential: differential antiproliferative effect against human kidney and colon cancer cells. Journal Of Agricultural And Food Chemistry. March 24, 2010;58(6):3366-3370.

 

 

onepony / istockphoto Golden and Brown Raisin Background

Raisins

Raisins contain high levels of potassium, which can help regulate the nerves and muscles as well as help you deal with muscle spasms.1 Raisins help to keep your teeth white by inducing saliva production, which helps naturally rinse away plaque. They also have a high amount of fiber, which can help keep you regular.

Raisins contain ferulic, gentisic and salicylic acids, which are both powerful antioxidants and natural pain relievers. These antioxidants are powerful anti inflammatory compounds that give raisins the ability to help relieve general aches and arthritis pains when you eat them regularly.

It’s important to note that raisins are high in sugar and those who are diabetic or pre-diabetic should limit the amount they eat daily. 50 Raisins, which is about two small boxes worth, has a glycemic index rating of 12, which is quite low.
 

  1. The Dr. Oz Show

 

 
raspberries-378259_1280

Raspberries★★

Raspberries are a great low calorie fruit with a serving size totaling about 100 grams. They have 6.5 grams of fiber per serving. The high fiber content helps slow the digestion of the sugar which can help regulate blood sugar levels and makes it one of the safer fruits for diabetics to eat. 1

Of the fatty acids found in raspberries, about 98% are unsaturated fatty acids, which are the healthy fats. The combined effect of the fruit’s antioxidants and its unsaturated fatty acids make it a powerful anti inflammatory fruit. 1

Raspberries are also a great source of ellagtannins, which is a strong antioxidant that’s also in Pomegranates and Blackberries.

Raspberries are also an excellent source manganese, vitamin C, as well as vitamin B2 and other B vitamins like folic acid, niacin, pantothenic acid, and vitamin B6.4-6

Raspberries (both black and red) also may have the potential to stop lung cancer (the #1 cancer killer of women) tumors from progressing because of their flavonoid content. They may have the same anti cancer effect on the liver.4-6

 
Black raspberry

Black Raspberry ★★★

Black Raspberries contain high amounts of anthocyanins that help protect against esophageal and cervical cancers. Their color is the key. Black raspberries contain hundreds of times more anthocyanins than any other fruit. Their harvest time is short, July 1-21st. Get it freeze-dried and or in capsule form and take 300mg 2x per day. One 300mg capsule is the same as 4 cups of black raspberries.4-6

Freeze dried Black Raspberries (as well as freeze dried Strawberries) may have the potential to reduce or possibly stop the progression of esophageal cancer and perhaps other oral cancers.2,3
 

Raspberry Ketones

Raspberry keytones are an extract from raspberries that is a very good natural fat burner. Adiponectine is the main hormone in Raspberry Ketone that causes fat to be broken down and makes it easier to burn off. It makes it easier for fat cells (Adipose cells) to release fat so you can burn it off as you exercise.6

 

  1. Rao A, Snyder D. Raspberries and human health: a review. Journal Of Agricultural And Food Chemistry. April 14, 2010;58(7):3871-3883.
  2. Kresty L, Morse M, Morgan C, et al. Chemoprevention of esophageal tumorigenesis by dietary administration of lyophilized black raspberries. Cancer Research [serial online]. August 15, 2001;61(16):6112-6119.
  3. Casto B, Kresty L, Kraly C, et al. Chemoprevention of oral cancer by black raspberries. Anticancer Research. November 2002;22(6C):4005-4015.
  4. http://www.sharecare.com/question/the-nutritional-value-of-raspberries
  5. http://www.sharecare.com/question/health-benefits-of-eating-rassberries
  6. The Dr. Oz Show

 

 
Sea Buckthorn

Sea Buckthorn Berry ★★

Sea Buckthorn has a little bit of everything: Antioxidants, amino acids, B-vitamins like folic acid, copper, omega 3’s, omega 6’s, omega 9’s, organic acids, manganese and selenium and much more. It also has Omega 7 fats (Palmitoleic and Vaccenic acids). These particular Omega 7 fats signal the body to stop storing fat so these fruits are an excellent weight loss tool. Sea Buckthorn berry has 10 times the vitamin C than oranges do and it’s almost a multivitamin in itself containing most, if not all, of the vitamins found in a multivitamin.1

Sea buckthorn has nearly the same amount of vitamin E as wheat germ, 3 times more vitamin A than carrots, and 4 times more superoxide dismutase (SOD), which is a very important enzyme in the body preventing free radical damage to cells, than ginseng.1

The berry also helps with constipation by lubricating the intestinal lining to help the intestines secrete mucus so food can flow through properly. The berry also helps keep your skin beautiful and shining.1

One small study on men showed that it may be able to help increase insulin sensitivity in men who have elevated glucose levels and therefore reduce the risk for developing type 2 diabetes.2

Use the capsule form (since the fruit itself is hard to find) and take one 500mg capsule daily. The berry comes in grain, oil, berry, juice or tea form. The oil can also be applied to your skin. Click Here to Read More
 

  1. The Dr. Oz Show
  2. Lehtonen H, Järvinen R, Kallio H, et al. Postprandial hyperglycemia and insulin response are affected by sea buckthorn (Hippophaë rhamnoides ssp. turkestanica) berry and its ethanol-soluble metabolites. European Journal Of Clinical Nutrition. December 2010;64(12):1465-1471.

 

 

Summer Squash

Squash ★

Squashes, or gourds as they’re also called, have a wide range of variety, sizes and shapes. They grow in two seasons: Summer and Winter. Some examples of winter squash include butternut squash, which makes an excellent and delicious soup, and pumpkins. Some examples of summer squashes are zucchini and yellow summer squash.

Squashes are part of the cucurbita family, which is quite large. Why the family is so large and diverse may be due to the fact that several species of squash can cross breed with other squashes, creating hybrids or new varieties, which many have contributed to the wide variety of squashes that are available to us today. All parts of the plant have been used to treat diseases but since the fruit is most readily available to us, we will focus on its health benefits.

Squash is a great cancer fighter. Studies show that eating 1 ½ cups of yellow summer squash per week can significantly reduce your risk of developing lung cancer. 1-3
 
Winter Squash Tim Sackton Flickr
 
Frozen Squash is a great choice when summer squashes are not in season. These squash contain carotenes like lutein and zeaxanthin, which are powerful antioxidants and close cousins of the vitamin A pre-cursor beta carotene. A diet high in these squash may also help prevent Non-Hodgkins Lymphoma.4

Squash is easy to cook. You can cut it into pieces, heat it up and sprinkle with cinnamon. You can also roast squash with a little oil and salt.

As a bonus, mixing Squash with Olive oil helps your body absorb more of the lutein thanks to the unsaturated fats in olive oil.
 

Acorn squash lllopuw / istockphoto

Acorn Squash ★★

This kind of Squash is high in Folic acid, which is responsible for transmitting messages between nerves, especially neurons in the brain. Folic acid is especially important for women who are pregnant because it helps prevent spina bifida, a neural tube defect in babies. Besides having all the health benefits of squashes, acorn squash can help keep your brain sharp and young even as you get older.4

 

  1. Univariate analysis of JACC study data. The Kurume Medical Journal. 2004;51(2):141-149.
  2. Sakauchi F, Mori M, Washio M, et al. Dietary habits and risk of urothelial cancer death in a large-scale cohort study (JACC Study) in Japan. Nutrition And Cancer. 2004;50(1):33-39.
  3. The Dr. Oz Show
  4. The Dr. Oz Show

 

 

Star fruit

Star Fruit

 

 

Strawberries

Strawberries ★★★

This fruit is one of the healthiest foods on the planet.

Strawberries contain a plant sterol called Lupeol (or Fagarsterol), which is also found in White Cabbage, Green Pepper, Olive, Mangoes and Grapes. One study found it has very very strong anti inflammatory abilities, which makes strawberries and the other foods where Lupeol is found, very good fighters of inflammation and inflammatory diseases like arthritis, Alzheimer’s and most of all cancer.

Strawberries also have the ability to act as a COX inhibitor, just like NSAID drugs such as Asprin, Ibuprofin and Celebrex 1,2.

Note: Strawberries should not be used as an equal alternative to these medications but rather to assist medications like the ones previously listed.

On top of that, strawberries also contain other very powerful antioxidants like ellagic acid, catechins, quercetin and kaempferol, all of which have been shown to fight off or prevent many different cancers8 . In addition, some of these antioxidants can also help reduce blood lipid (fat) levels5. These qualities may make strawberries one of the most powerful disease fighting foods that’s readily available to all of us2.

One study led by Dr. William Li7 has shown that ellagic acid may be a very very powerful cancer fighter because it may slow or even stop angiogenesis at concentration levels that we can obtain just by eating the fruit as opposed to taking supplements.

Strawberries contain fistin, which is an antioxidant that can help improve your memory and may help you think more quickly.

They also contain melatonin, which is an important chemical in the brain that regulates sleep. So, if you’re having a hard time sleeping you can try eating some Strawberries couple of hours or so before going to bed. Other foods that can help you sleep by increasing the melatonin in your body. It’s better to do this hours before you go to sleep to give your body time to build up melatonin. Learn more about foods that can help you sleep.

Strawberries are also natural teeth whiteners and plaque removers3.

Freeze dried strawberries according to one large study may help prevent esophageal cancer and they also have 10x the antioxidants as regular strawberries. Black raspberries also seem to have this same quality.

On top of all the health benefits of strawberries, they have 140% of your daily value of Vitamin C per cup.

All in all, eating 1 cup of strawberries per day should give you all of the health benefits of the fruit.
 

  1. Saleem M. Lupeol, a novel anti-inflammatory and anti-cancer dietary triterpene. Cancer Letters. November 28, 2009;285(2):109-115.
  2. Hannum S. Potential impact of strawberries on human health: a review of the science. Critical Reviews In Food Science And Nutrition. 2004;44(1):1-17.
  3. The Dr. Oz Show
  4. Carlton P. S., Kresty L. A., Siglin J. S., Morse M. A., Lu J., Morgan C., Stoner G. D. Inhibition of N-nitrosomethylbenzylamine-induced tumorigenesis in the rat esophagus by dietary freeze-dried strawberries. Carcinogenesis (Lond.), 22: 101-106, 2001
  5. Jaroslawska J, Juskiewicz J, Wroblewska M, Jurgonski A, Krol B, Zdunczyk Z. Polyphenol-rich strawberry pomace reduces serum and liver lipids and alters gastrointestinal metabolite formation in fructose-fed rats. The Journal Of Nutrition. October 2011;141(10):1777-1783.
  6. http://www.sharecare.com/question/health-benefits-derived-eating-strawberries
  7. TEDtalks, Li, W, Can we eat to starve cancer? located at http://www.ted.com/talks/william_li.html
  8. .

  9. Srinivasan, Marimuthu, Adluri R. Sudheer, and Venugopal P. Menon. “Ferulic acid: therapeutic potential through its antioxidant property.” Journal of Clinical Biochemistry and Nutrition 40.2 (2007): 92.

 

 

Tamarillo

Tamarillo

Traditionally the fruit including the peel has been used as an antimicrobial and as an anti inflammatory treatment for sore throats and inflamed gums and it has been used as a cholesterol-lowering food.

Studies on the chemical composition of Tamarillo fruits are limited. The fruit is a good source of beta carotenes, vitamins C, B6,E, and iron. It also has high amounts of pectin.
 

  1. Vasco C, Avila J, Ruales J, Svanberg U, Kamal-Eldin A. Physical and chemical characteristics of golden-yellow and purple-red varieties of tamarillo fruit (Solanum betaceum Cav.). International Journal Of Food Sciences And Nutrition. 2009;60 Suppl 7:278-288.
  2. Bermejo JEH, Leo ́n J. 1992. Cultivos Marginados otra perspectiva de 1492. Director de publicaciones FAO, Rome, Italy.
  3. Eroski F. 2005. ‘Tamarillo.’ Frutas sabrosas, saludables, imprescindibles. Available online at: http://frutas.consumer.es/documentos/tropicales/tamarillo/intro.php
  4. Xu C, Birtles M, Fountain DW, Yu P-L. 1993. Immunocytochemical localization of tamarillo lectin and its immunological relationship to other solanaceous lectins. Plant Sci 95:31-39.
  5.  

     
    Tangerines

    Tangerines ★

    In one study that examined tangerines and three other citrus fruits for pectin content (Lemon, Grapefruit and Oranges), tangerines had the highest levels1.

    Tangerines also contain chemicals that help increase the body’s sensitivity to insulin and help stimulate genes that help burn fat so the fruit may be an effective weapon against diabetes and obesity2.

    Tangerines may also help fight esophageal cancer. One very large study done showed that people who drank fresh squeezed citrus fruits like tangerines had a 42% reduction in their risk of developing esophageal cancer3.
     

    1. Liu Y, Ahmad H, Luo Y, et al. Citrus pectin: characterization and inhibitory effect on fibroblast growth factor-receptor interaction. Journal Of Agricultural And Food Chemistry. June 2001;49(6):3051-3057.
    2. The Dr. Oz Show
    3. The Dr. Oz Show

     

     

    Tomatillo

    Tomatillo

    Initial studies are starting to show that Tomatillos may have the ability to help protect against cancer. Specifically, colon cancer.
     

    1. Choi J, Murillo G, Su B, Pezzuto J, Kinghorn A, Mehta R. Ixocarpalactone A isolated from the Mexican tomatillo shows potent antiproliferative and apoptotic activity in colon cancer cells. The FEBS Journal. December 2006;273(24):5714-5723.

     

     
    tomatoes-264967_1280

    Tomato ★★

    Tomatoes are very good prebiotics. Prebiotics are foods that can help increase the number or activity of good bacteria in your gut.
     

    Lycopene

    Tomatoes are also a very strong anti inflammatory fruit that contains a powerful antioxidant called lycopene, which actually perform more than just one protective task in the body. One study in Finland showed that lycopene helps play a role in cardiovascular health in men. It may help prevent atherosclerosis and may also protect against Alzheimer’s disease.1,2,4

    Lycopene has been shown to help fight and protect against cancer tumors since it can help reduce inflammation and prevent DNA from becoming damaged. Lycopene as well as the carotenoids in tomatoes also act as a natural sunblock from the inside out, which means they also have the potential to protect against DNA damage, sun spots, skin dryness and wrinkles.3,4

    Note: Cooked tomatoes have more of the cancer fighting properties than regular tomatoes. Heating up tomatoes changes the chemical structure of lycopene and makes it easier for your body to absorb and use. Eat 2-3 servings (1 serving = ½ cup) of tomatoes per week to get the most of the health benefits from it. Any food products derived from tomatoes like salsa or pasta sauce also contain lycopene.4 Please watch out though for tomato based products that also contain high amounts of sugar and or sodium.
     

    Cancer

    Those who regularly eat tomatoes have lower risks of lung, prostate and stomach cancers. Many of the common cancers can potentially be reduced through eating tomatoes regularly. One study showed that green tomatoes may help kill cervical cancer cells thanks to a compound called tomatine, which is found in both green and red tomatoes but more so in green tomatoes. Tomatine, however, is toxic in large quantities so do not over-consume green tomatoes.3,4,6,7

    Studies are beginning to show that risks for breast, colon, gastric, prostate, and liver cancers can also be reduced through regularly eating tomatoes. The tomatoes with the highest levels of lycopene are Heirloom tomatoes as well as most organic tomatoes. Of all the varieties of tomatoes out there, the San Marzano tomato seems to contain more cancer fighters than any other variety of tomato6.
     

    1. Rissanen T, Voutilainen S, Nyyssönen K, Salonen J. Lycopene, atherosclerosis, and coronary heart disease. Experimental Biology And Medicine (Maywood, N.J.). November 2002;227(10):900-907.
    2. Shukla S, Gupta S, Ojha S, Sharma S. Cardiovascular friendly natural products: a promising approach in the management of CVD. Natural Product Research. May 2010;24(9):873-898.
    3. Wertz K. Lycopene effects contributing to prostate health. Nutrition And Cancer. November 2009;61(6):775-783.
    4. The Dr. Oz Show
    5. http://www.sharecare.com/question/eat-protect-skin-from-sun
    6. Levin C, Lee S, et al. Tomatine-containing green tomato extracts inhibit growth of human breast, colon, liver, and stomach cancer cells. Journal Of Agricultural And Food Chemistry. July 8, 2009;57(13):5727-5733.
    7. Fishman D, et al. Lycopene interferes with cell cycle progression and insulin-like growth factor I signaling in mammary cancer cells. Nutrition And Cancer. 2000;36(1):101-111.

     

     

    egal watermelon iStock

    Watermelon ★

    Like tomatoes, Watermelons are an excellent source of lycopene. In addition to the benefits of lycopene, watermelons also help relax blood vessels, which can help reduce swelling and increase blood flow to any injuries to help it heal. This relaxing effect can also help with digestion and possibly help men suffering from erectile dysfunction. Interestingly enough, the rind of the watermelon contains even more of the amino acid that helps dilate your blood vessels1,2

    Watermelons are also a good source of beta-carotene. They also contain arginine, which is an amino acid that may help your body naturally burn calories.1

    Note: When watermelons are chilled for a long time in the refrigerator they will lose a lot of their beta-carotene content because it breaks down in the cold. If you like eating watermelon that’s cold, put it in the fridge a few hours before eating to help preserve as much beta carotene as possible.

     

    1. The Dr. Oz Show
    2. Tarazona-Díaz M, Viegas J, Moldao-Martins M, Aguayo E. Bioactive compounds from flesh and by-product of fresh-cut watermelon cultivars. Journal Of The Science Of Food And Agriculture. March 30, 2011;91(5):805-812.
    3. The Dr. Oz Show

     

     

     

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