Posts Tagged ‘prevent’

According to a study published in Archives of General Psychiatry in October, 2009, a Mediterranean diet high in fish, fruits, veggies, whole grains, cereals, nuts, legumes, monosaturated fats, and olive oil can prevent the development of depression.The Mediterranean diet includes moderate alcohol and dairy consumption, with a low intake of meat and saturated fats. The results of the study are consistent with previous findings reported in the psychiatric literature to date.Mental disorders, including depression, occur less frequently in Mediterranean countries than they do in Northern European countries.The study’s lead author, Almudena Sánchez-Villegas, B.Pharm., Ph.D., of University of Las Palmas de Gran Canaria and Clinic of the University of Navarra, Pamplona, Spain, surveyed more than 10,000 healthy Spaniards about their eating habits between 1999 and 2005.Participants were then followed for a median of 4.4 years. Those who adhered most closely to the Mediterranean diet on a number of measures showed a reduction in the risk of depression by more than 30%, when compared to those who followed the diet less carefully.Of 480 new cases of depression that developed during the time subjects were followed, participants who did not follow the Mediterranean diet as closely as those who did were most likely to suffer from depressive symptoms.Certain components of the Mediterranean diet may be more important in preventing depression than others. Scientists speculate that an especially high intake of olive oil, fruits, and veggies may increase the effect even more.No one, including the authors of the study, is really sure about how or why the Mediterranean diet helps to prevent depression. It’s been speculated that the abundant intake of monosaturated fats like those in olive oil may play a role by lowering the risk of developing symptoms of depression.One possible reason for the positive effect of the Mediterranean diet in preventing depression might be that the components of the diet improve the endothelium functioning in blood vessels which, in turn, increases the production of brain-derived neurotrophic factor (BDNF), a beneficial nutrient in brain cells that encourages healthy function and cellular growth. BDNF dysfunction has been suspected of playing a role in the development of depression.Another possibility is that the monosaturated fat in olive oil helps to bind the neurotransmitter serotonin to brain receptor sites. Low levels of serotonin have long been associated with depression. Prozac is used to raise serotonin levels in the brain.Researchers also theorize that the omega-3 fatty acids in fish may play a key role in improving function within the central nervous system. It may also be that the synergistic combination of the diet’s components may be more important in preventing depression than any single element alone.Martinez-Gonzalez speculates that all aspects of the diet may contribute to overall mental health by improving brain functioning and helping those who eat it to cope more effectively with stress and with the challenges of daily life.However effective the Mediterranean diet may be in preventing depression, the study’s authors are not suggesting that it be used to treat existing depression. However, one could certainly use it to supplement other forms of treatment.

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Oranges have been from time immemorial a staple food in the Mediterranean countries. They have also been a major player in protecting the people of that region from heart disease. Thus, if you never thought of oranges as a “must” food for your heart, here are some good reasons to start doing so:? Oranges and vitamin COranges are very rich in vitamin C. This vitamin has the following effects in our body:? It protects our arteries from free radicals, highly damaging molecules that cause our cells to oxidize. ? It helps prevent the oxidation of cholesterol; oxidized cholesterol sticks to the walls of our arteries, building up plaque. Plaque can grow large enough to block blood flow in our blood vessels, causing a heart attack or a stroke.? It helps recycle vitamin E, one of the most powerful antioxidants and the first line of defense when it comes to the oxidation of our cells. ? Oranges and FolateOranges are naturally rich in folate, or folic acid, a vitamin of the B group. One role of folate is to process the amino acid homocysteine in our body. When folate is lacking, homocysteine is not broken down, piles up in our blood vessels and becomes toxic even in small amounts. The accumulation of high levels of homocysteine in the blood may cause a heart attack even among people who have adequate cholesterol levels. ? Oranges and Minerals? Sodium. Oranges are very low in sodium. When we eat foods containing a large amount of sodium (salt) we retain a large volume of fluid in our blood vessels that needs to be moved around by the heart. The result is we end up with high blood pressure.? Potassium. Oranges are high in potassium, a mineral that plays a key role in heart functions and muscle contractions, making it an important nutrient for a healthy heart. It works with sodium to regulate the water balance in the body. Diets low in sodium and high in potassium lower blood pressure, reducing the risk for strokes.? Calcium. Oranges contain a good amount of calcium, a mineral extremely important in maintaining normal blood pressure; it is required for nerve transmission and regulation of heart muscle contraction. Many studies have shown that as we increase the consumption of foods with a high content of calcium, the risk of high blood pressure decreases, especially if we maintain adequate intakes of magnesium.? Magnesium. Oranges are also rich in magnesium; this mineral is needed for more than 300 biochemical reactions in the body. Having adequate amounts of magnesium in the body helps your heart maintain a steady rhythm and normal blood pressure.? Oranges and PhytochemicalsThe word “phyto” means “plant” in Greek. Phytochemicals are nonnutritive chemicals found in plant foods that protect their host plants from infections and microbial invasions. Through research we have learned that phytochemicals are also crucial in protecting humans against disease. Some phytochemicals found in oranges are:? Flavonones, anthoctanins, hydroxycinnamic acids, polyphenols. These phytochemicals are one large family of protective antioxidants commonly seen in foods rich in vitamin C. In the body, they fight inflammation and free radicals; prevent platelets from sticking together; block certain molecules that raise blood pressure; and strengthen the small blood vessels that carry oxygen and nutrients to the body cell.? Hesperidin. In animal studies, the flavonone hesperidin has been shown to lower high blood pressure and cholesterol as well as to have strong anti-inflammatory properties. This component is found in the peel and inner white pulp of the orange. To reap the full benefits of oranges, grate a tablespoon of the peel and use it to flavor tea, salads, yogurt, soups, and cereals.? Oranges and FiberOne orange contains about 3 grams of fiber: 60 percent is soluble fiber and 40 percent insoluble. Both types are important for our health, but soluble fiber is the one that lowers cholesterol. Pectin, the soluble fiber that’s found mainly in the skin around each orange section and in the peel, helps trap and eliminate cholesterol from the body. Try to eat a little of the white part of the orange peel; it contains half of the fruit’s pectin supply. Vitamin C SupplementsVitamin C supplements do not accomplish in our body what fresh oranges do; make an effort to get your vitamins from fresh foods. However, if you decide to continue taking vitamin C supplements, keep the following in mind:? Do not exceed 2 grams of vitamin C a day because when quantities exceed the body needs, it can become a pro-oxidant.? If you decide to discontinue your intake of large doses of vitamin C supplements, don’t stop all of the sudden; do it gradually to prevent a deficiency. ? Vitamin C supplements are dangerous for people with iron overload because it enhances iron absorption and releases iron from body stores. Free iron in the body causes the kind of cellular damage typical of free radicals.Final Thoughts I hope by now you are convinced you need to include oranges in your daily life to prevent or control heart disease. Remember: one orange a day keeps heart attacks away.One orange contains all the vitamin C your body needs for the day. If you have a farmers market in your area, pay a visit to those local farmers and look for organic fresh oranges. They are delicious!Note:Oranges contain some oxalic acid and should be restricted for those with calcium-oxalate stones.

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