10 Best Foods

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10 Best Foods

• According to Mayo Clinic
• ?????????
• 10??????

By Dr. Dos Santos ????? Assistant Professor
Loma Linda University School of Public Health
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10 Best Foods10??????

• 1. Apple ??
• 2. Almonds ??
• 3. Blueberries ??
• 4. Broccoli ???
• 5. Red Beans ??
• 6. (Salmon??) Flaxseed / walnuts
  ??? / ??
• 7. Spinach ??
• 8. Sweet potatoes ??
• 9. Vegetable juices???
• 10. Wheat germ ????

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WHY????
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They meet at least 3 of the following
criteria????????3????

• Good source of fiber, vitamins, minerals and
  other nutrients
• ???????????????????????
• High in antioxidants - vit A, vit E and
  betacarotene
• ????? -???A,E? ß-????

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They meet at least 3 of the following
criteria????????3????

• Lower risk of heart disease, cancer and other
  diseases
• ?????????????????
• Low calorie density - larger portion size - few
  calories
• ?????? - ??? - ????
• Availability???

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1. Apples ??

• Pectine lower cholesterol and glucose
  ?? - ????????
• Vitamin C ???C
• Antioxidant protects cells against cancer
• ?????????????
• Protects against damage to arteries - heart
  disease ???????? - ???
• Increase iron and folate absorption
• ??????????

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2. Almonds ??

• Fiber, vitamin B ??????B
• Minerals ???
• magnesium, iron, calcium (richest in nuts)
• ????? (???????)
• Rich in proteins ?????
• Good for the heart ?????
• Lower cholesterol ?????

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3. Blueberries ??

• Richest source of antioxidants
  ?????????
• Also might prevent urinary infections - similar
  to cranberry ????????? -????????
• Help memory ????
• Anti aging ???
• Rich in vitamin C ?????C
• Rich in antioxidants for the eyes
• ??????????????

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Dr James Joseph????

• Tufts University, Boston, USA
• Lab rats fed with blueberry extract less memory
  loss and motor behaviour decline as they
  aged?????????????,??????,????????????????????

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Dr James Joseph

• Results are promising but these are animal
  studies...??????,?????????????
• But since then, I am eating 1 cup of blueberries
  every day?????,??????????

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4. Broccoli ???

• Rich in calcium ?????
• Antioxidants ????
• Rich in vitamin A and C ?????A?C
• Indol - prevent digestive cancers
• Indol - ?????????

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???????Main Cancers in Asia

• ?? Hong Kong
• ? ? Lung
• ??? Colon
• ??Liver
• ?? Stomach
• ?? Breast
• ??? Nasopharynx

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5. Red Beans ??

• Rich in iron, magnesium, phosphorus, potassium,
  copper ????????????
• Vitamin B1 ???B1
• Rich in fiber ??????
• Antioxidants that prevent heart disease and
  cancer
• ?????????????
• Rich in proteins ??????

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6. Salmon (omega 3 fatty acids)?? (??? 3 ???)

• High risk of mercury, heavy metal contamination -
  prefer vegetarian source
• ????????????? - ??????
• Flax seed, walnuts, nuts, green leaves
• ??????????????

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6. Omega 3 fatty acids??? 3 ???

• Lower blood coagulation?????
• Improve arrhythmias ??????
• Decrease triglycerides ???????
• Lower blood pressure ????

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Spinach ??

• High in vit A, B and C ?????A?B?C
• Boost the immune system ??????
• Keep hair and skin healthy ?????????
• High in minerals ??????
• Calcium, iron and magnesium ?????

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Sweet Potatoes ??

• High in antioxidants - betacarotene
• ????? - ß-????
• Anti aging ???
• Reduces risk of cancer ??????
• High fiber ???
• High in vita B, C and E ?????B?C?E
• High in potassium????

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Vegetable juices???

• More vitamins and minerals than the original food
  ????????????????
• Tomato juice and other vegetable juices - rich in
  lycopene - reduce heart disease, prostate cancer,
  ovary cancer and other cancers
• ????????? - ?????? - ????????????????????

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?????
Spinach Cocktail

• ????
• ?????(?)
• ???????

• 1 cup tomato juice
• 1 cup of peppermint tea (cold)
• 1 cup of fresh spinach leaves

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???? Beet drink

• 1 ????? 1 cup of carrot juice
• 1 ??? 1 cup green bell pepper
• 1/2 ???? 1/2 cup beets

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????? Cauliflower drink

• 1??????? 1 1/2 cups carrot juice
• 2????(??)2 cups cauliflower steamed
• 2??? 2 celery ribs
• ????? 1/2 beet

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?? Cucumber

• 4????? 4 inches cucumber slice
• 4???? 4 small peppermint leaves
• 1?? 1 cup of water

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????????Variations with Carrots

• ????????? Carrots, spinach and kale
• ????????? Carrot, cucumber and celery
• ????????? Carrots, parsley and celery
• ??????? Carrots, small amounts of garlic (w
  clove), ginger

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???????Tomato variations

• ???????????????Tomato, cucumber, parsley, celery,
  broccoli.
• ?????????????? Tomato, green pepper, celery,
  cucumber and parsley.

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Wheat Germ????

• Rich in vit B and C ?????B?C
• Richest source of vit E ???E?????
• Rich in protein ??????
• Rich in minerals ??????
• magnesium, phosphorus, potassium, iron and zinc.
  ?????????

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Wheat
Rice
Corn
??
?
?
Hull
???
1.?????? 2. ??? 3. ?? Aleurone layer
Endosperm Germ
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Quiz Time

• Mention 5 of the ten best foods!
• Why broccoli is good?
• What are the benefits of eating blueberries?
• What is the problem with fish?

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WHY????
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193? 193 yrs
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123? 123 yrs
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80? 80 yrs
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70? 70 yrs
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50? 50 yrs
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40? 40 yrs
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What do these animals have in common?
They are all vegetarians! ???????!
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Vegetarians and longevity ??????

• 12 - 56 decrease in risk of death for all causes
  
• ?????12-56????(????)???
• For more than 20 years being vegetarian - plus
  30 of decreased risk
• ??20?????-?????30???

Vegetarian Nutrition, J. Sabate, CRC 2001, page 40
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Antioxidants in Fruits and Vegetables
????????????

• Less risk of cancer, cardiovascular diseases,
  stroke, Alzheimers disease, cataracts, aging
  process, and mental performance
• ?????? ???????? ????????????????????????

???? ANTI-OLDANTS
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Antioxidants in Fruits and Vegetables
????????????

• Oxidation is literally decay. Oxidation in our
  environment is seen as rusting of metal, rotting
  of meat, browning of apples, and the brittle
  changes in old rubber
• ??????. ????????????, ???? , ????,
  ?????????????

???? ANTI-OLDANTS
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Antioxidant ???
Free Radical ???
Antioxidants can stop the free radical damage by
giving up an electron to the free radical so that
the oxygen molecule may return to its stable
oxygen configuration. ???????????? - ???????????,
??????????????????
???? ANTI-OLDANTS
Source American Family Physician October 1,
1998/Volume 58, Number 5
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ORAC - Oxygen Radical Absorbance Capacity
(antioxidant measure)?????????
ANTI-OLDANTS

• Alfalfa sprouts?? 930
• Broccoli florets ???? 890
• Red Bell Pepper ???? 840
• Oranges ? 750
• Red Grapes ??? 739
• Beets ??? 710
• Cherries ?? 670
• Onions ?? 450
• Corn ?? 400
• Eggplant ?? 390

• Prunes ?? 5770
• Raisins ??? 2830
• Blueberries??? 2400
• Blackberries??? 2036
• Kale?? 1770
• Strawberries???? 1540
• Spinach ?? 1260
• Brussel sprouts???? 1260
• Raspberries ??? 1220
• Plums ?? 949

Food and Nutrition Research Briefs - USDA
Research Service
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How much fruits and vegetables should we
eat??????????????

• 8 - 10 servings
• 8?10?

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Reasons to abandon animal foods?????????

• Read meat??
• Fish ?
• Sea food ??
• Chicken ?
• Civet cats ??
• Barbecue ??
• Sushi ??
• Butter and eggs?????

• SARS ?????
• Benzopyrene
• Cholesterol ???
• Worms ??
• Mad cow disease ???
• Mercury, lead ??????
• H5N1, Salmonella????????
• Ocean contamination ?????

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10 Best Foods

• According to Mayo Clinic
• ?????????
• 10??????

By Dr. Dos Santos ????? Assistant Professor
Loma Linda University School of Public Health