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According to statistics, Americans are chronically lacking in fruits and vegetables in their diet. Fruits and vegetables are vital for good health and are outstanding sources of essential vitamins and minerals. In addition they provide other dietary compounds with powerful chronic disease risk reduction potential.
The American Institute for Cancer Research provided new recommendations in 2002 for 9 servings per day. The USDA (in a 1999 survey) found that the number one vegetable eaten was potatoes and number two was iceburg lettuce - these are not as desirable as the dark leafy greens, cruciferous vegetables (brocolli, bok choi, cabbage, brussel sprouts, etc.) and deeply-colored orange and yellow vegetables.
Since they are the healthiest things we can possibly put in our body, many doctors make it a point to recommend that all their patients eat dark leafy greens every day. We routinely throw out the greens and the peelings that have the most nutrients. Then, we overcook our vegetables and throw out the water which now has most of what's left of the nutrients!
Reasons For Use
Based on growing scientific evidence, the incidence of coronary heart disease, atherosclerosis and stroke can be reduced through increased fruit and vegetable consumption, as can that of the major cancers of the Western world such as cancer of the stomach, lung, mouth, esophagus, colon and rectum. Fruit and vegetables also play a preventive role in birth defects, cataract formation, hypertension, asthma, diverticulosis, obesity and diabetes.
Carbohydrates are the most efficient fuel for energy production and can also be stored as glycogen in muscle and liver, functioning as a readily available energy source for prolonged, strenuous exercise. For these reasons, carbohydrates may be the most important nutrient for sports performance. Depending on training intensity and duration, athletes require up to 4.5 grams of carbohydrates per day per pound of body weight or 60-70% of total dietary calories from carbohydrates, whichever is greater. Emphasizing intake of fruits and other high-quality carbohydrates while reducing intake of fatty foods may be beneficial for athletic performance.
Patients undergoing dialysis may develop low levels of vitamin C, which can lead to capillary fragility. As little as 100mg per day may help people with artificially induced fragility, an amount that can be obtained by eating several pieces of fruit per day. For others, higher amounts may be necessary (1gm or more), which requires vitamin C supplementation. Widespread plant compounds called flavonoids help strengthen weakened capillaries. In test tube and animal studies, they have been shown to protect collagen, one of the most important components of capillary walls. Flavonoids are abundant in fruits, although increasing fruit consumption alone may not be sufficient to prevent or reverse capillary fragility. Studies showing a benefit to capillary integrity from flavonoids have used dietary flavonoid supplements. For these reasons and more, eating plenty of fruit will provide many of the nutrients that support the structure of capillaries.
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Increased Fruit/Vegetable Consumption can help with the following: | | | | | Aging |  Premature/Signs of Aging | If your typical meal is dominated by food that is white, brown and gray then what you are eating is probably making you old. Instead, think "color and crunch." Eat meals that are dominated by juicy, crunchy foods rich in reds, oranges, purples and greens. |
 Parkinson's Disease |
Allergy |
 Allergic Rhinitis / Hay Fever| | Fresh fruits and vegetables, whole grains, nuts, seeds, plenty of water and fresh juices are all recommended. |
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Autoimmune |
Not recommended for:
 Crohn's Disease| | In one trial, patients (rather than doctors) were asked which foods aggravated Crohn’s disease symptoms. Those without an ileostomy said that raw fruit and tomatoes were among the most problematic foods, though responses varied from person to person, and other reports have come up with different lists. People with Crohn’s disease wishing to identify and avoid potential problem foods should consult a doctor. |
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Circulation |
Hypertension| | Fruit and vegetable consumption (a minimum of five portions daily) was associated with modest reductions of systolic and diastolic blood pressures in a controlled study of 690 healthy people ages 25-64. [Lancet May 28, 2002] |
Atherosclerosis| | A diet high in fiber helps prevent coronary heart disease. Eating fruits high in the soluble fiber pectin has also been linked with reduced cholesterol levels, which protects against atherosclerosis. |
Congestive Heart Failure| | Whole fruit and fruit and vegetable juice, both high in potassium, are recommended by some doctors for congestive heart failure (CHF). This dietary change should, however, be discussed with a healthcare provider because several drugs given to people with CHF can actually cause retention of potassium, making dietary potassium, even from fruit, dangerous. Bananas are a rich source of potassium and need to be avoided in persons taking potassium-sparing diuretics. |
Bruising Susceptibility| | Many people eat insufficient amounts of foods containing vitamin C; the disease caused by vitamin C deficiency, scurvy, causes easy bruising. While very few people actually have scurvy, even minor deficiencies of vitamin C can increase bruising. Fruits are common dietary sources of vitamin C. |
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Diet |
Consequences of Poor Diet
Inadequate Fiber Intake
Effects of a Low Carbohydrate Diet| | Fruit consumption alone has been linked to lower rates of numerous cancers [Cancer Causes and Control 7 (1996): p.178] and may reduce heart disease mortality, cancer and even total mortality. [British Medical Journal 313 (1996): p.775] The World Health Organization blames low fruit and vegetable consumption on literally millions of deaths worldwide. [World Health Organization. Fruit, vegetables and NCD prevention] Everyone should eat more fruits and vegetables as if their lives depended on it. |
Excess Sugar Consumption| | Fruit can often be used as a natural replacement for sugar, for example raisins or dates to sweeten baked goods, bananas on cereal, or pure fruit juice to replace soft drinks and thus avoid the refined sugars within. |
Dehydration |
Environment / Toxicity |
Tendency to Sunburn Easily| | For added protection under the sun, take advantage of fresh fruits and vegetables rich in antioxidants, like carotenoids and flavonoids, and high in potassium. |
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Habits |
Laxative/Enema Overuse| | Many people who are dependent on laxatives feel that they must keep on using them because otherwise they become very constipated. A natural way to break this cycle involves eating 1-2 pieces of dried fruit a day, drinking at least 6 glasses of water a day, exercising daily, and stopping all laxative use. There may be no bowel movement for several days, and it may be very hard, but after that the body should settle down to some sort of schedule. It is not necessary to have bowel movements every day; so long as the stools are soft, things are working normally. If dried fruit is not what you like to eat, apples are a good alternative. If, after 2 weeks, you are not feeling any better, go see your doctor. There are some medical conditions that are associated with chronic constipation, which you should be checked for if diet changes do not help. |
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Infections |
Not recommended for:
 Yeast / Candida Infection| | Based on their clinical experience and on very preliminary research, several doctors have suggested that a number of dietary factors may promote the overgrowth of Candida. Dried fruits, which are high in sugar, have been blamed for contributing to promotion of Candida overgrowth. Sugars avoidance is a standard recommendation on any anti-candidal diet. |
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Lab Values |
Low Total Cholesterol
High Total Cholesterol| | Soluble fiber from fruit pectin has lowered cholesterol levels in most trials. Doctors often recommend that people with elevated cholesterol eat more foods high in soluble fiber. |
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Metabolic |
Problems Caused By Being Overweight| | To lose weight, you can either cut down on calorie intake by restricting the amount of food you eat, or you can transition away from eating junk food (foodstuffs long on calories but short on nutrition) toward eating food that is nutrient-dense, but relatively calorie-dilute: foods such as fruits, vegetables, beans and whole grains. |
Hypoglycemia| | Fruit contains several things that are of benefit, including a sugar (fructose) that does not cause wild glucose swings, trace minerals, and fiber which slows glucose absorption. |
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Musculo-Skeletal |
Gout / Hyperuricemia| | Especially recommended are cherries. Liberal amounts (up to 1 pound per day) of cherries, blueberries, and other anthocyanoside-rich (i.e. red-blue) berries or extracts should be consumed. Consuming fresh or canned cherries has been shown to be very effective in lowering uric acid levels and preventing attacks of gout. Cherries, hawthorn berries, blueberries, and other dark red-blue berries are rich sources of anthocyanidins and proanthocyanidins. These compounds are flavonoid molecules that give these fruits their deep red-blue color, and are remarkable in their ability to prevent collagen destruction. |
Osteoporosis - Osteopenia| | Studies suggest that eating just one serving of dark leafy greens or broccoli each day can cut your risk of hip fracture in half. A diet low in green leafy vegetables can be low in vitamin K. Vegetarians have on average greater bone mass than meat eaters. |
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Nutrients |
Antioxidant Requirement
Potassium Need| | A fresh fruit and vegetable diet has about a hundred times more potassium than sodium. |
Calcium Requirement| | Dark green leafy vegetables and broccoli are rich in calcium. |
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Organ Health |
Poor Bone Health| | Eat plenty of fresh green, leafy vegetables and colored foods, such as kale, tomatoes and peppers. These foods are great sources of bone-building nutrients like calcium and vitamin K. Eat other foods high in calcium and magnesium such as seeds and nuts, broccoli, brown rice, avocado, and beans. |
Macular Degeneration| | There is evidence that eating fresh fruits and dark green, leafy vegetables (such as spinach and collard greens) may delay or reduce the severity of age-related macular degeneration. |
Diabetes Type II| | Eating carbohydrate-containing foods, including some fruits, temporarily raises blood sugar and insulin levels. On the other hand, a diet rich in the soluble fiber found in fruit may lower the risk of type 2 diabetes, despite the high carbohydrate content of most fruit.
High-fiber supplements, such as pectin from fruit, have been found to improve glucose tolerance in some studies. A review of the research revealed that the extent to which moderate amounts of fiber help people with diabetes in the long term is still unknown, and the lack of many long-term studies has led some researchers to question the importance of fiber in improving diabetes. Nonetheless, most doctors advise people with diabetes to eat a diet high in fiber. Focus should be placed on fruits, vegetables, seeds, oats and whole-grain products. |
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Respiratory |
Asthma| | Vitamin C, present in fruits, is a powerful antioxidant and anti-inflammatory agent. Its anti-inflammatory activity may decrease the incidence of asthma symptoms. A large preliminary study has shown that young children with asthma experience significantly less wheezing if they eat a diet high in fruits rich in vitamin C.
Dietary consumption of apples and selenium intake (assessed by food frequency questionnaire) were each associated with a reduced risk of asthma in a case-control study (607 cases and 864 controls) of adults aged 16-50 in England. [Am J Respir Crit Care Med 2001;164(10): pp.1823-1828] |
COPD (Chronic Obstructive Pulmonary Disease)| | A diet high in antioxidants may protect against the free-radical-damaging effect of environmental toxins or cigarette smoke. Studies comparing different populations have shown that increasing fruit consumption appears to reduce the risk of developing chronic bronchitis. |
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Skin-Hair-Nails |
Concern Over Wrinkled Skin| | Eat plenty of antioxidant-containing fruits and vegetables. |
Not recommended for:
Eczema| | Eczema can be triggered by allergies, and according to data from double-blind research most children with eczema have food allergies. However, classical food allergens are often not the cause of eczema in adults. A variety of substances have been shown, in a controlled trial, to trigger eczema reactions in susceptible individuals; avoidance of these substances, such as aromatic compounds found in fruits, has similarly been shown to improve eczema. These reactions do not represent true food allergies, but are instead a type of food sensitivity reaction. The authors of this study did not identify which substances are the most common triggers of the condition. |
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Increased Fruit/Vegetable Consumption can help prevent the following: | | | | | Aging | Cataracts| | People with low blood levels of antioxidants and those who eat few antioxidant-rich fruits and vegetables have been reported to be at high risk for cataracts.
Some - but not all - studies have reported that eating more fruits and vegetables rich in beta-carotene was associated with a lower risk of cataracts. It remains unclear whether natural beta-carotene from food or supplements would protect the eye or whether beta-carotene in food is merely a marker for other protective factors in fruits and vegetables high in beta-carotene. |
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Circulation |
Coronary Disease / Heart Attack| | A diet high in fruits appears protective against heart disease. The total number of deaths from cardiovascular disease was found to be significantly lower among men with high fruit consumption in one study. A large study of male healthcare professionals found that those men eating mostly a “prudent” diet (high in fruits, vegetables, legumes, whole grains, fish, and poultry) had a 30% lower risk of heart attacks compared to men who ate the fewest foods in the “prudent” category. A parallel study of female healthcare professionals showed a 15% reduction in cardiovascular risk when they ate a diet high in fruits and vegetables compared to the effect of a low fruit and vegetable diet. |
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Tumors, Malignant |
Stomach Cancer| | Eating a diet rich in fruit and vegetables (which contain antioxidant vitamins) will reduce the risk of stomach problems, including cancer. |
Breast Cancer| | A meta-analysis of 12 separate studies comparing breast cancer risk to diet found that high consumption of fruit was associated with a 6% reduction of breast cancer compared to low consumption. |
Cancer, General| | Consumption of fruits is widely accepted as lowering the risk of most common cancers except prostate cancer. Many doctors recommend that people wishing to reduce their risk of cancer eat several pieces of fruit and several portions of vegetables every day. Optimal intakes remain unknown. |
Colon Cancer| | The fiber of choice for prevention of colorectal cancer seems to be psyllium, pectin or guar gum. The amount of pectin in approximately two servings of fruit rich in pectin such as pears, apples, grapefruit, and oranges is 15gm. Psyllium or guar gum are obtained by supplement. The RDA of total fiber is 20-30gm. In Scotland, where the average fiber intake is 2-3gm per day, there is a very high incidence of colon cancer.
For years, dietary fiber has been promoted by nutrition researchers and practitioners for colon cancer prevention. However, in two recent studies high-fiber diets did not decrease risks of colon cancer. The two studies are significant contributions to the literature, but they can not and do not close the discussion. If anything, they underscore the real need for further research and analysis.
Both studies, for example, involved only short-term (four-year) adjustments to the diet. One of them involved the use of wheat bran. Colon cancer is a disease that can take decades to develop. Convincing epidemiological evidence suggests that a healthy diet has its greatest preventive effect as a lifelong commitment, not a stopgap measure. While wheat bran does not appear to provide any protective benefit, a high fruit and vegetable diet may still provide benefit in preventing colorectal cancer.
Dr. Tim Byers, M.D., M.P.H. from the University of Colorado School of Medicine stated in the same issue of NEJM that "...observational studies around the world continue to find that the risk of colorectal cancer is lower among populations with high intakes of fruits and vegetables and that the risk changes on adoption of a different diet, but we still do not understand why." [NEJM, January 22, 1999, NEJM 342: pp.1149-55, pp.1156-62, 2000.] |
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KEY | | May do some good | | | Likely to help | | | Highly recommended | | | May have adverse consequences | | | Reasonably likely to cause problems |
GLOSSARY
Allergen (Allergens)
A substance that is capable of producing an allergic response in the body.
Allergy (Allergies)
Hypersensitivity caused by exposure to a particular antigen (allergen), resulting in an increased reactivity to that antigen on subsequent exposure, sometimes with harmful immunologic consequences.
Anti-inflammatory (Antiinflammatory)
Reducing inflammation by acting on body mechanisms, without directly acting on the cause of inflammation, e.g., glucocorticoids, aspirin.
Antioxidant (Antioxidants)
A chemical compound that slows or prevents oxygen from reacting with other compounds. Some antioxidants have been shown to have cancer-protecting potential because they neutralize free radicals. Examples include vitamins C and E, beta carotene, the minerals selenium and germanium, superoxide dismutase (SOD), coenzyme Q10, catalase, and some amino acids.
Asthma (Asthmatic)
A lung disorder marked by attacks of breathing difficulty, wheezing, coughing, and thick mucus coming from the lungs. The episodes may be triggered by breathing foreign substances (allergens) or pollutants, infection, vigorous exercise, or emotional stress. Extrinsic Asthma is triggered by pollen, chemicals or some other external agent; Intrinsic Asthma is triggered by boggy membranes, congested tissues, or other native causes… even adrenalin stress or exertion.
Atherosclerosis
Common form of arteriosclerosis associated with the formation of atheromas which are deposits of yellow plaques containing cholesterol, lipids, and lipophages within the intima and inner media of arteries. This results in a narrowing of the arteries, which reduces the blood and oxygen flow to the heart and brain as well as to other parts of the body and can lead to a heart attack, stroke, or loss of function or gangrene of other tissues.
Beta-Carotene (Beta Carotene)
The most abundant of the carotenoids, beta-carotene has strong provitamin A activity and is a stronger antioxidant than vitamin A. It is widely accepted today as a cancer preventative. It is found in leafy green and yellow vegetables, often missing in children's diets. Beta-Carotene is believed to be a superior source of Vitamin A because it is readily converted into a more active form of the substance: your body converts it to Vitamin A as needed.
Bioflavonoid (Bioflavonoids, Flavonoid, Flavonoids)
Vitamin P. Any of a group of colored flavones (crystalline compounds) found next to the peel in many fruits. Essential for the stability and absorption of ascorbic acid.
Bronchitis
Inflammation of the mucous membrane of the bronchial tubes, frequently accompanied by cough, hypersecretion of mucus, and expectoration of sputum. Acute bronchitis is usually caused by an infectious agent and of short duration. Chronic bronchitis, generally the result of smoking, may also be known as Chronic Obstructive Pulmonary Disease (COPD) or Emphysema.
Bruise (Bruised, Bruising)
Injury producing a hematoma or diffuse extravasation of blood without breaking the skin.
Calcium
The body's most abundant mineral. Its primary function is to help build and maintain bones and teeth. The body also needs calcium to carry nerve signals, keep the heart functioning, contract muscles, clot blood and maintain healthy skin. Calcium helps control blood acid-alkaline balance, plays a role in cell division, muscle growth and iron utilization, activates certain enzymes, and helps transport nutrients through cell membranes. Calcium also forms a cellular cement called ground substance that helps hold cells and tissues together.
Cancer
Refers to the various types of malignant neoplasms that contain cells growing out of control and invading adjacent tissues, which may metastasize to distant tissues.
Candidiasis (Candida)
Infection of the skin or mucous membrane with any species of candida, usually Candida albicans. The infection is usually localized to the skin, nails, mouth, vagina, bronchi, or lungs, but may invade the bloodstream. It is a common inhabitant of the GI tract, only becoming a problem when it multiplies excessively and invades local tissues. Growth is encouraged by a weakened immune system, as in AIDS, or with the prolonged administration of antibiotics. Vaginal symptoms include itching in the genital area, pain when urinating, and a thick odorless vaginal discharge. Candidiasis is also known as: Candida; Candida albicans; Candida Related Complex; Chronic Candida Syndrome; (Chronic) Systemic Candidiasis; Monilia; Candidiasis Hypersensitivity Syndrome; Candidosis; (Chronic) Mucocutaneous Candidosis; Thrush (oral or vaginal); Moniliasis; Polysystematic Candidiasis.
Capillary
Any of the smallest blood vessels connecting arterioles with venules and forming networks throughout the body.
Carbohydrates (Carbohydrate)
The sugars and starches in food. Sugars are called simple carbohydrates and found in such foods as fruit and table sugar. Complex carbohydrates are composed of large numbers of sugar molecules joined together, and are found in grains, legumes, and vegetables like potatoes, squash, and corn.
Cardiovascular
Pertaining to the heart and blood vessels.
Cataract (Cataracts)
A steadily worsening disease of the eye in which the lens becomes cloudy as a result of the precipitation of proteins. Most cataracts are caused by the functions of the body breaking down. Eye trauma, such as from a puncture wound, may also result in cataracts.
Cholesterol
A waxy, fat-like substance manufactured in the liver and found in all tissues, it facilitates the transport and absorption of fatty acids. In foods, only animal products contain cholesterol. An excess of cholesterol in the bloodstream can contribute to the development of atherosclerosis.
Chronic (Chronicity)
Usually referring to chronic illness: Illness extending over a long period of time.
Collagen
The primary protein within white fibers of connective tissue and the organic substance found in tendons, ligaments, cartilage, skin, teeth and bone.
Colon (Colonic)
The part of the large intestine that extends to the rectum. The colon takes the contents of the small intestine, moving them to the rectum by contracting.
Colorectal Cancer
A cancerous tumor of the large intestine. It is marked by dark, sticky stools containing blood and a change in bowel habits.
Congestive
Pertaining to accumulation of blood or fluid within a vessel or organ.
Constipation (Constipated)
Difficult, incomplete, or infrequent evacuation of dry, hardened feces from the bowels.
Diabetes Mellitus (Diabetes, Diabetic, Diabetics)
A disease with increased blood glucose levels due to lack or ineffectiveness of insulin. Diabetes is found in two forms; insulin-dependent diabetes (juvenile-onset) and non-insulin-dependent (adult-onset). Symptoms include increased thirst; increased urination; weight loss in spite of increased appetite; fatigue; nausea; vomiting; frequent infections including bladder, vaginal, and skin; blurred vision; impotence in men; bad breath; cessation of menses; diminished skin fullness. Other symptoms include bleeding gums; ear noise/buzzing; diarrhea; depression; confusion.
Dialysis
The artificial process of cleaning wastes from the blood when kidneys fail.
Diastolic
Pertaining to the relaxation phase of the heartbeat, or period when the heart muscle is resting and filling with blood. When used in blood pressure readings (for example 120/80), it refers to the second/lower number.
Dietary Fiber (Insoluble Fiber, Insoluble Fibers, Soluble Fiber, Soluble Fibers)
There are two types of dietary fiber - soluble and insoluble. Insoluble fiber acts like a sponge; it absorbs water and moves solid waste out of the intestines. It is found mainly in whole grains and on the outside of seeds, fruits, and legumes. Soluble fiber is found in fruits, vegetables, seeds, brown rice, barley, oats and oat bran. It forms a gel when mixed with liquid producing a softer stool. It also prevents and reduces the absorption of certain substances from the intestines into the bloodstream.
Diuretic (Diuretics)
An agent increasing urine flow, causing the kidneys to excrete more than the usual amount of sodium, potassium and water.
Diverticular Disease (Diverticulitis, Diverticulosis)
Some people develop small pouches (diverticula) that bulge outward through weak spots in the colon. Diverticulosis is the condition of having these pouches; diverticulitis is an inflammation or infection in these pouches. The conditions diverticulosis and diverticulitis are both referred to as diverticular disease. Diverticulosis may not cause any symptoms but could include mild cramps, bloating and constipation - all of which are common to other conditions such as IBS or ulcers. The most common symptoms of diverticulitis are abdominal pain and tenderness around the left side of the lower abdomen. When infection is the cause, fever, nausea, vomiting, chills, cramping and constipation may also occur.
Eczema
Swelling of the outer skin of unknown cause. In the early stage it may be itchy, red, have small blisters, and be swollen, and weeping. Later it becomes crusted, scaly, and thickened.
Esophagus (Esophageal)
Commonly called the "food pipe", it is a narrow muscular tube, about nine and a half inches long, that begins below the tongue and ends at the stomach. It consists of an outer layer of fibrous tissue, a middle layer containing smoother muscle, and an inner membrane, which contains numerous tiny glands. It has muscular sphincters at both its upper and lower ends. The upper sphincter relaxes to allow passage of swallowed food that is then propelled down the esophagus into the stomach by the wave-like peristaltic contractions of the esophageal muscles. There is no protective mucosal layer, so problems can arise when digestive acids reflux into the esophagus from the stomach.
Fructose
A simple sugar which occurs naturally in fruit or honey.
Glucose
A sugar that is the simplest form of carbohydrate. It is commonly referred to as blood sugar. The body breaks down carbohydrates in foods into glucose, which serves as the primary fuel for the muscles and the brain.
Glycogen
A compound produced by the liver from glucose and stored in the liver and muscles. It acts as an energy source for muscles, and releases glucose from the liver to maintain blood sugar.
Gout
A disease characterized by an increased blood uric acid level and sudden onset of episodes of acute arthritis.
Gram (gm, gms, Gramme, Grammes, Grams)
A metric unit of weight, there being approximately 28 grams in one ounce.
Hypertension
High blood pressure. Hypertension increases the risk of heart attack, stroke, and kidney failure because it adds to the workload of the heart, causing it to enlarge and, over time, to weaken; in addition, it may damage the walls of the arteries.
Ileostomy (Ileostomies)
An operation that makes it possible for stool to leave the body after the colon and rectum are removed. The surgeon makes an opening in the abdomen and attaches the bottom of the small intestine (ileum) to it.
Insulin
A hormone secreted by the pancreas in response to elevated blood glucose levels. Insulin stimulates the liver, muscles, and fat cells to remove glucose from the blood for use or storage.
Laxative (Laxatives)
A substance (food, herb, chemical) that stimulates evacuation of the bowels. Examples include cascara sagrada, senna, castor oil, aloe vera, bisacodyl, phenolphthalein and many others.
Liver (Hepatic)
The largest and one of the most complex organs of the body, the liver is responsible for much of the metabolism of fats, proteins and carbohydrates. It is the site of much of the body's detoxification. It is connected very closely with digestion and the regulation of blood sugar, among many other functions. Found behind the ribs on the right side of the abdomen, it has many important functions such as removing harmful material from the blood, making enzymes and bile that help digest food, and converting food into substances needed for life and growth. Hepatic: Pertaining to the liver.
Lung (Lungs, Pulmonary)
Organ of the body, located in the chest cavity which is designed to bring oxygen from the air into the blood stream, while also expelling carbon dioxide and other waste gases out of the body. Pulmonary: Related to the lungs.
Macular Degeneration
Increasingly poor eyesight often accompanied by light sensitivity, distorted vision and a blank or dark patch in the center of vision.
Magnesium
An essential mineral. The chief function of magnesium is to activate certain enzymes, especially those related to carbohydrate metabolism. Another role is to maintain the electrical potential across nerve and muscle membranes. It is essential for proper heartbeat and nerve transmission. Magnesium controls many cellular functions. It is involved in protein formation, DNA production and function and in the storage and release of energy in ATP. Magnesium is closely related to calcium and phosphorus in body function. The average adult body contains approximately one ounce of magnesium. It is the fifth mineral in abundance within the body--behind calcium, phosphorus, potassium and sodium. Although about 70 percent of the body's magnesium is contained in the teeth and bones, its most important functions are carried out by the remainder which is present in the cells of the soft tissues and in the fluid surrounding those cells.
Milligram (mg, Milligrams)
0.001 or a thousandth of a gram.
Mineral (Minerals)
Plays a vital role in regulating many body functions. They act as catalysts in nerve response, muscle contraction and the metabolism of nutrients in foods. They regulate electrolyte balance and hormonal production, and they strengthen skeletal structures.
Potassium
A mineral that serves as an electrolyte and is involved in the balance of fluid within the body. Our bodies contain more than twice as much potassium as sodium (typically 9oz versus 4oz). About 98% of total body potassium is inside our cells. Potassium is the principal cation (positive ion) of the fluid within cells and is important in controlling the activity of the heart, muscles, nervous system and just about every cell in the body. Potassium regulates the water balance and acid-base balance in the blood and tissues. Evidence is showing that potassium is also involved in bone calcification. Potassium is a cofactor in many reactions, especially those involving energy production and muscle building.
Pound (lb, lbs)
454 grams, or about half a kilogram.
Proanthocyanidin (Proanthocyanidins)
Also called procyanidin, it is a powerful antioxidant that chemically belongs to the class of bioflavonoids. Pycnogenol from grape seed and pine bark extracts is an example. Berries, such as hawthorn berries, cherries, blueberries, and blackberries and, to a lesser extent, red wine, are natural sources.
Prostate
The prostate gland in men that surrounds the neck of the bladder and the urethra and produces a secretion that liquefies coagulated semen.
RDA (RDAs, US RDA, USRDA)
Recommended Daily Allowance of vitamins or other nutrients as determined by the FDA. U.S. RDAs are more widely used than RDAs, and focus on 3 age groups: Infants of 0-12 months; Children of 1-4 years; Adults and children of more than 4 years.
Refined Sugar (Refined Sugars)
The term 'refined sugar' includes not only the "sugar" listed in ingredient listings, but also brown sugar, glucose, fructose and dextrose. Obvious sources include jams and jellies; hidden sources are often mayonnaise, ketchup, salad dressings and other condiments.
Scurvy
A disease that is caused by a lack of vitamin C in the diet. It is marked by weakness, anemia, edema, spongy gums, often with open sores in the mouth and loosening of the teeth, bleeding in the mucous membranes, and hard bumps of the muscles of the legs.
Selenium
An essential element involved primarily in enzymes that are antioxidants. Three selenium- containing enzymes are antioxidant peroxidases and a fourth selenium-containing enzyme is involved in thyroid hormone production. The prostate contains a selenium-containing protein and semen contains relatively large amounts of selenium. Clinical studies show that selenium is important in lowering the risk of several types of cancers. In combination with Vitamin E, selenium aids the production of antibodies and helps maintain a healthy heart. It also aids in the function of the pancreas, provides elasticity to tissues and helps cells defend themselves against damage from oxidation.
Sodium
An essential mineral that our bodies regulate and conserve. Excess sodium retention increases the fluid volume (edema) and low sodium leads to less fluid and relative dehydration. The adult body averages a total content of over 100 grams of sodium, of which a surprising one-third is in bone. A small amount of sodium does get into cell interiors, but this represents only about ten percent of the body content. The remaining 57 percent or so of the body sodium content is in the fluid immediately surrounding the cells, where it is the major cation (positive ion). The role of sodium in the extracellular fluid is maintaining osmotic equilibrium (the proper difference in ions dissolved in the fluids inside and outside the cell) and extracellular fluid volume. Sodium is also involved in nerve impulse transmission, muscle tone and nutrient transport. All of these functions are interrelated with potassium.
Stomach
A hollow, muscular, J-shaped pouch located in the upper part of the abdomen to the left of the midline. The upper end (fundus) is large and dome-shaped; the area just below the fundus is called the body of the stomach. The fundus and the body are often referred to as the cardiac portion of the stomach. The lower (pyloric) portion curves downward and to the right and includes the antrum and the pylorus. The function of the stomach is to begin digestion by physically breaking down food received from the esophagus. The tissues of the stomach wall are composed of three types of muscle fibers: circular, longitudinal and oblique. These fibers create structural elasticity and contractibility, both of which are needed for digestion. The stomach mucosa contains cells which secrete hydrochloric acid and this in turn activates the other gastric enzymes pepsin and rennin. To protect itself from being destroyed by its own enzymes, the stomach’s mucous lining must constantly regenerate itself.
Stroke (Stroke-Type Event)
A sudden loss of brain function caused by a blockage or rupture of a blood vessel that supplies the brain, characterized by loss of muscular control, complete or partial loss of sensation or consciousness, dizziness, slurred speech, or other symptoms that vary with the extent and severity of the damage to the brain. The most common manifestation is some degree of paralysis, but small strokes may occur without symptoms. Usually caused by arteriosclerosis, it often results in brain damage.
Systolic
Pertaining to the contraction phase of the heartbeat, or the pressure in the arterial system caused by the heart as blood is being pumped out. When used in blood pressure readings (for example 120/80), it refers to the first/upper number.
Trace Element (Trace Elements, Trace Mineral, Trace Minerals)
A mineral or element that is essential, in small amounts, for good health. Nutritionists prefer to call minerals either minerals or trace minerals depending on the amount needed by the body, while analytical chemists prefer to call minerals 'trace elements'.
Uric Acid (Hyperuricemia)
The final end product of certain native or dietary proteins, especially the nucleoproteins found in the nucleus of cells. Unlike the much smaller nitrogenous waste product urea, which is mostly recycled to form many amino acids, uric acid is an unrecycleable metabolite that must be excreted: nucleoprotein to purine to uric acid to the outside in the urine or the sweat. Hyperuricemia: Having elevated blood uric acid, either from a rapid rate of cell breakdown and synthesis (such as might occur from fasting, heavy training, trauma or any number of major diseases), a high consumption of organ meats, glandular supplements or spirulina, or the inability (usually hereditary) to excrete uric acid in the urine as fast as it is produced, even though production itself is not elevated.
USDA
United States Department of Agriculture
Vegetarian (Lacto-Ovo-Vegetarian, Vegetarianism, Vegetarians)
A person who consumes no meat, fish or fowl (chicken, turkey, etc.), but who may consume animal products such as dairy products (milk, cheese, butter, etc.), eggs or honey.
Vitamin C (Ascorbic Acid)
A water-soluble antioxidant vitamin essential to the body's health. When bound to other nutrients, for example calcium, it would be referred to as "calcium ascorbate". As an antioxidant, it inhibits the formation of nitrosamines (a suspected carcinogen). Vitamin C is important for maintenance of bones, teeth, collagen and blood vessels (capillaries), enhances iron absorption and red blood cell formation, helps in the utilization of carbohydrates and synthesis of fats and proteins, aids in fighting bacterial infections, and interacts with other nutrients. It is present in citrus fruits, tomatoes, berries, potatoes and fresh, green leafy vegetables.
Vitamin K
Helps the blood clot when the body is injured.
Last updated: May 11, 2008
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