Learn why the Vitamin D Council's recently published concerns on cod liver oil are misguided and unfounded.Which Fruit Fights Cancer Better? Below is an approximation of this video’s audio content. To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video. Dear Editor: A recent article by Leung et al. The ability of eleven common fruits to suppress cancer cell growth in vitro was compared. Which was most effective—apples, bananas, cranberries, grapefruits, grapes. Que savez-vous vraiment de la pomme? Cuite ou crue? Jaune, verte ou rouge? Quelle saison privilégier pour son goût? Faut-il enlever la peau? ![]() Retrouvez toutes les discothèque Marseille et se retrouver dans les plus grandes soirées en discothèque à Marseille. An impartial review of the evidence indicates that red meat is one of the healthiest foods you can eat. 1 Psychiatrische Praxis, Bd. 258, 2009, zitiert nach SZ, 26. Januar 2010, S. 16 2 Eberhardt M.V., Lee C.Y., Liu R.H.: Antioxidant activity of fresh apples. Food Antioxidants are Superior to Isolated Antioxidants. Robert Thiel, Ph.D., Naturopath. Abstract: Although many people take isolated nutrients as antioxidant. There are many ways to compare the healthfulness of different foods. One can compare nutrient content, for example. So, if you were interested in antioxidants, you might compare vitamin C levels. If you did that for our two most popular fruits, apples and bananas, based on vitamin C content, bananas would appear twice as healthy—1. But, you know, vitamin C is just one of thousands of different phytonutrients in fruits and vegetables. Turns out the vitamin C in apples accounts for less than 1% of an apple’s total antioxidant activity. Here’s the total antioxidant content of a red delicious apple. Here’s how much the vitamin C in the apple contributes. You can hardly even see it. Even though there’s only 5 milligrams of vitamin C in a small apple, it has the antioxidant equivalent of 1,5. C. I’ve reviewed before how taking that much vitamin C straight in a supplement might actually have a pro- oxidant effect, and cause DNA damage. But, you can get three times the antioxidant power eating a single apple, without the adverse effects. Of course, there’s more than just vitamin C in bananas, too. In fact, I was surprised to see this study out of Harvard, suggesting that not only blueberries and strawberries, but bananas were significant sources of anthocyanins—the red, blue, violet phytonutrients found in berries. Maybe I underestimated bananas. They are, after all, technically berries. Still, I’m looking at these three fruits, and I’m thinking, you know, I see some anthocyanins here and here—but, not seeing much, you know, red, blue, or violet here. Now, wild bananas are a different story. There’s anthocyanins in blue, purple, orange- red, red- purple, and pink- purple bananas, but none in yellow. So, the Harvard researchers were challenged on it, and they said look, we just took values from the USDA. And, it turns out, USDA apparently made a mistake. No anthocyanins in bananas. And, despite twice the vitamin C, bananas were beat out by apples in terms of overall antioxidant power. But, that’s just measuring the ability of these fruits to quench an oxidation reaction in a test tube. It would be nice to measure actual biological activity. For example, in this apple study, they also measured the ability of apple extracts, from both peeled and unpeeled apples, to suppress the growth of human cancer cells growing in a petri dish, compared to control. Wouldn’t it be great to be able to compare that kind of superpower between different fruits? Well, now we can. Here’s a graph of cancer cell proliferation versus increasing concentrations of the 1. United States. They decided to use human liver cancer for this study. If you drip water on these cancer cells as a control, nothing happens, right? They start out powering away at 1. And, pineapples, pears, and oranges don’t do much better. Peaches start pulling away from the pack; at high peach concentrations, cancer cell proliferation drops about 1. But, bananas and grapefruits work about four times better, dropping cancer growth rates by about 4. Red grapes, strawberries, and apples do even better—cutting cancer cell growth up to half, at only half the dose. But, these two fruits are the winners, causing a dramatic drop in cancer proliferation at just tiny doses—lemons and cranberries. So, if you look at the effective dose required to suppress liver cancer cell proliferation, apples are more powerful than bananas, but cranberries win the day. And, there was no effective dose listed for orange, pear, or pineapple, since they didn’t appear to affect this cancer cell growth at all. Please consider volunteering to help out on the site. It Does a Body Good! This article is part of a special report on Red Meat. To see the other articles in this series, click here. Over the past two decades, red meat has been increasingly blamed for everything from heart disease to cancer. Newspapers and magazines love to plaster alarmist headlines about red meat across their front pages, but as you might suspect if you’ve been reading this blog for any length of time, these claims are ill founded and misleading. In fact, an impartial review of the evidence indicates that red meat is one of the healthiest foods you can eat. But before we get into the health benefits of red meat, I want to take a moment to address the growing number of studies that tarnished its reputation in the first place. Beef. It’s what’s for (a healthy) dinner. I’ve talked in the past about the limitations of observational studies in general, and not much has changed: they still cannot prove causation, and confounding variables still plague even the most skilled statisticians. One of the biggest specific problems with observational studies on red meat is what’s referred to as the “healthy user bias”. Since red meat has been vilified for years in the mainstream press, people who eat less of it are also more likely to less of other foods that are actually unhealthy (i. Moreover, Food Frequency Questionnaires are still a problematic way to gather data about dietary intake. Neither do I.) Based on these factors, it’s clear that individual epidemiological studies on red meat can’t prove much of anything, and looking at the body of evidence as a whole doesn’t do much to strengthen this argument. For example, reviews of studies on red meat and cancer have reported inconclusive results. What’s more, large prospective studies involving almost 3. CHD) or cardiovascular disease (CVD) (3). But in case you still have doubts about ordering the steak, here are some more reasons red meat is actually an extremely healthy and nutrient- dense choice: B Vitamins. Red meat is a rich source of vitamin B1. B1. 2 deficiency can play a role in everything from aging, neurological disorders, and mental illness, to cancer, cardiovascular disease, and infertility. Red meat also contains significant levels of other B vitamins, including thiamin, riboflavin, pantothenic acid, folate, niacin, and vitamin B6. It’s crucial to get these vitamins from whole foods sources, rather than relying on government fortification of processed foods, and red meat is one of the easiest ways to ensure adequate intake. Vitamin DFor people who don’t eat a lot of oily fish or receive a lot of direct sun exposure, red meat can contribute significantly to their overall vitamin D intake. In populations with low sun exposure, meat has been shown to be protective against rickets, a degenerative bone disease caused by severe vitamin D deficiency. For people with iron overload conditions like hereditary hemochromatosis, it’s probably best to limit high- iron foods such as red meat, but for most of the population – especially those with iron- deficiency anemia – the iron from red meat is beneficial. This is particularly important for women who are pregnant or looking to become pregnant, as iron is crucial for the growth and development of the fetal brain. Other Minerals. Red meat is an especially important source of zinc, because the other rich sources — organ meats and shellfish — are much less commonly consumed in our country. As with vitamin D and iron, the zinc present in red meat is highly bioavailable, and even a small amount of red meat in the diet can increase zinc utilization from all sources. For example, levels of B vitamins, vitamin D, and most of the trace minerals are just as high in white meat as in red. Where red meat really shines, though, is in its fatty acid profile. The fat of ruminants comprises approximately equal parts of saturated and monounsaturated fat, with only a small amount of polyunsaturated fat. This makes red meat a better choice than pork or poultry for those that cannot afford pasture- raised meat, because you will still be getting mostly saturated and monounsaturated fats. I hope this post has clarified some of the reasons that red meat is such a lauded food in the ancestral community. It’s full of highly absorbable nutrients, and it’s a better choice than pork or poultry if you can’t afford pastured meat. If you were scared of red meat before, maybe some of your fears have been allayed, and if you weren’t, you can feel even better about digging into your grass- fed burger (without the bun!) tonight. Like what you’ve read? 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