Re: Eat your fruits and vegetables

[Guest guest]

Hi Al:

SIGH.

Thanks. Good summary. But I am a little surprised the benefits are

not larger. Only a 30% benefit for those eating huge amounts of

vegetables, compared with those eating hardly any?

And am I the only person who believes this use of the term " servings "

is a complete joke? ................. " Try to eat more fruits and

vegetables. If you need 2,000 calories a day to maintain your weight

and health, aim for at least nine servings (4½ cups) a day. "

So half a cup of a vegetable represents a " serving " ? How do you

measure half a cup of spinach? Or cauliflower? And who eats only

half a cup of any vegetable? How about measuring things by some

reasonably unambiguous measure such as grams or ounces, and for

maximum clarity specify that as uncooked edible portion?

And why do they not also discuss the apparently much larger benefits

to be obtained from EATING LESS?????? I saw a TV program this

evening on statins, cholesterol, heart disease. One of the panelists

was clearly overweight but no one suggested eating less and losing

weight as an appropriate way to reducing risk. No doubt it was

because it would be considered politically incorrect to imply that

there might be something other than absolutely wonderful about being

fat. I wish these people luck. But I do not fancy their chances.

In another thirty years perhaps these people will have cottoned on.

More likely they will long since have been dead. But if they do

cotton on I hope by then discussion here will have advanced well

beyond what is discussed here now, to the future developments to

which Dr. Walford referred in 'Beyond'.

Rant over, for now ; ^ )))

Rodney.

--- In , " old542000 " <apater@m...>

wrote:

>

> Hi All,

>

> See

>

> http://www.hsph.harvard.edu/nutritionsource/fruits.html

>

> for

>

> " Eat your fruits and vegetables " is one of the tried and true

> recommendations for a healthy diet. And for good reason. Eating

> plenty of fruits and vegetables can help you ward off heart disease

> and stroke, control blood pressure and cholesterol, prevent some

> types of cancer, avoid a painful intestinal ailment called

> diverticulitis, and guard against cataract and macular

degeneration,

> two common causes of vision loss.

> What does " plenty " mean? More than most Americans consume. If

you

> don't count potatoes - which should be considered a starch rather

> than a vegetable - the average American gets a total of just three

> servings of fruits and vegetables a day. The latest dietary

> guidelines call for five to thirteen servings of fruits and

> vegetables a day, depending on one's caloric intake.(1) For a

person

> who needs 2,000 calories a day to maintain weight and health, this

> translates into nine servings, or 4½ cups per day.

> Over the past 30 years or so, researchers have developed a solid

> base of science to back up what generations of mothers preached

(but

> didn't always practice themselves). Early on, fruits and vegetables

> were acclaimed as cancer-fighting foods. In fact, the ubiquitous 5-

A-

> Day message (now quietly changing to Eat 5 to 9 A Day) seen in

> produce aisles, magazine ads, and schools is supported in part by

the

> National Cancer Institute. The latest research, though, suggests

that

> the biggest payoff from eating fruits and vegetables is for the

heart.

>

> Fruits, Vegetables, and Cardiovascular Disease

> There is compelling evidence that a diet rich in fruits and

> vegetables can lower the risk of heart disease and stroke.

> The largest and longest study to date, done as part of the

Harvard-

> based Nurses' Health Study and Health Professionals Follow-up

Study,

> included almost 110,000 men and women whose health and dietary

habits

> were followed for 14 years. The higher the average daily intake of

> fruits and vegetables, the lower the chances of developing

> cardiovascular disease. Compared with those in the lowest category

of

> fruit and vegetable intake (less than 1.5 servings a day), those

who

> averaged 8 or more servings a day were 30% less likely to have had

a

> heart attack or stroke.(2)

> Although all fruits and vegetables likely contribute to this

> benefit, green leafy vegetables such as lettuce, spinach, Swiss

> chard, and mustard greens; cruciferous vegetables such as broccoli,

> cauliflower, cabbage, Brussels sprouts, bok choy, and kale; and

> citrus fruits such as oranges, lemons, limes, and grapefruit (and

> their juices) make important contributions.

> Increasing fruit and vegetable intake by as little as one

serving

> per day can have a real impact on heart disease risk. In the two

> Harvard studies, for every extra serving of fruits and vegetables

> that participants added to their diets, their risk of heart disease

> dropped by 4 percent.

>

> Fruits and Vegetables, Blood Pressure, and Cholesterol

> High blood pressure is a primary risk factor for heart disease

and

> stroke. As such, it's a condition that is very important to

control.

> Diet can be a very effective tool for lowering blood pressure. One

of

> the most convincing associations between diet and blood pressure

was

> found in the Dietary Approaches to Stop Hypertension (DASH) study.

> (3) This trial examined the effect on blood pressure of a diet that

> was rich in fruits, vegetables, and low-fat dairy products and that

> restricted the amount of saturated and total fat. The researchers

> found that people with high blood pressure who followed this diet

> reduced their systolic blood pressure (the upper number of a blood

> pressure reading) by about 11 mm Hg and their diastolic blood

> pressure (the lower number) by almost 6 mm Hg - as much as

> medications can achieve.

> Eating more fruits and vegetables can also help lower

cholesterol.

> In the National Heart, Lung, and Blood Institute's Family Heart

> Study, the 4466 subjects consumed on average a shade over 3

servings

> of fruits and vegetables a day. Men and women with the highest

daily

> consumption (more than 4 servings a day) had significantly lower

> levels of LDL (bad) cholesterol than those with lower consumption.

(4)

> How fruits and vegetables lower cholesterol is still something of a

> mystery. It is possible that eating more fruits and vegetables

means

> eating less meat and dairy products, and thus less cholesterol-

> boosting saturated fat. Soluble fiber in fruits and vegetables may

> also block the absorption of cholesterol from food.

>

> Fruits, Vegetables, and Cancer

> Numerous early studies revealed what appeared to be a strong

link

> between eating fruits and vegetables and protection against cancer.

> But because many of these were case-control studies, it is possible

> that the results may have been skewed by problems inherent in these

> types of studies, such as recall bias and selection bias. Data from

> cohort studies that follow large groups of initially healthy

> individuals for years have not consistently shown that a diet rich

in

> fruits and vegetables prevents cancer in general. Data from the

> Nurses' Health Study and Health Professionals Follow-up Study

support

> this finding. Over a 14-year period, men and women with the highest

> intake of fruits and vegetables (8+ servings a day) were just as

> likely to have developed cancer as those who ate the fewest daily

> servings (under 1.5).(2)

> A more likely possibility is that fruits and vegetables may

> protect against certain cancers. The International Agency for

> Research on Cancer, which is part of the World Health Organization,

> recently completed a monumental review of the best research on

> fruits, vegetables, and cancer. Here's what this 387-page tome

> concludes about studies in humans: " There is limited evidence for a

> cancer-preventive effect of consumption of fruit and of vegetables

> for cancers of the mouth and pharynx, esophagus, stomach, colon-

> rectum, larynx, lung, ovary (vegetables only), bladder (fruit

only),

> and kidney. There is inadequate evidence for a cancer-preventive

> effect of consumption of fruit and of vegetables for all other

> sites. " (5) However, considering all evidence from human

> epidemiological, animal, and other types of studies, it appears

that

> eating more fruit " probably lowers the risk of cancers of the

> esophagus, stomach and lung " and " possibly reduces the risk of

> cancers of the mouth, pharynx, colon-rectum, larynx, kidney, and

> urinary bladder. " Eating more vegetables " probably lowers the risk

of

> cancers of the esophagus and colon-rectum " and " possibly reduces

the

> risk of cancers of the mouth, pharynx, stomach, larynx, lung, ovary

> and kidney. "

> Keep in mind that this is for total fruit and total vegetable

> consumption and that, as pointed out by the International Agency

for

> Research on Cancer, specific fruits and vegetables may protect

> against specific types of cancer. For example, a line of research

> stemming from a finding from the Health Professionals Follow-up

Study

> suggest that tomatoes may help protect men against prostate cancer,

> especially aggressive forms of it. (6-8) One of the pigments that

> give tomatoes their red hue - lycopene - could be involved in this

> protective effect. Although several studies other than the Health

> Professionals' study have also demonstrated a link between tomatoes

> or lycopene and prostate cancer, others have not or have found only

a

> weak connection. Taken as a whole, however, these studies suggest

> that increased consumption of tomato-based products (especially

> cooked tomato products) and other lycopene-containing foods may

> reduce the occurrence or progression of prostate cancer. But more

> research is needed before we know the exact relationship between

> fruits and vegetables, carotenoids, and prostate cancer.(9)

>

> Fruits, Vegetables, and Gastrointestinal Health

> One of the wonderful components of fruits and vegetables is

their

> indigestible fiber. As fiber passes through the digestive system,

it

> sops up water like a sponge and expands. This can calm the

irritable

> bowel and, by triggering regular bowel movements, can relieve or

> prevent constipation.(10) The bulking and softening action of

> insoluble fiber also decrease pressure inside the intestinal tract

> and so may help prevent diverticulosis (the development of tiny,

> easily irritated pouches inside the colon) and diverticulitis (the

> often painful inflammation of these pouches).(11)

> Fruits, Vegetables, and Vision

> Eating plenty of fruits and vegetables also keeps your eyes in

> good shape. You may have learned that the vitamin A in carrots aids

> night vision. Other fruits and vegetables help prevent two common

> aging-related eye diseases - cataract and macular degeneration -

> which afflict millions of Americans over age sixty-five. Cataract

is

> the gradual clouding of the eye's lens, a disk of protein that

> focuses light on the light-sensitive retina. Macular degeneration

is

> caused by cumulative damage to the macula, the center of the

retina.

> It starts as a blurred spot in the center of what you see. As the

> degeneration spreads, vision shrinks.

> Free radicals generated by sunlight, cigarette smoke, air

> pollution, infection, and metabolism cause much of this damage.

Dark

> green leafy vegetables contain two pigments, lutein and zeaxanthin,

> that accumulate in the eye. These two appear to be able to snuff

out

> free radicals before they can harm the eye's sensitive tissues.(12)

> In general, a diet rich in fruits, vegetables, and whole grains

> appears to reduce the chances of developing cataract or macular

> degeneration. (13-15)

>

> The Bottom Line: Recommendations for Fruit and Vegetable

Intake

> The bottom line: Recommendations for fruit and vegetable intake

> Fruits and vegetables are clearly an important part of a good

> diet. Almost everyone can benefit from eating more of them, but

> variety is as important as quantity. No single fruit or vegetable

> provides all of the nutrients you need to be healthy. The key lies

in

> the variety of different fruits and vegetables that you eat.

>

> Some basic fruit and vegetable tips:

>

> >>Try to eat more fruits and vegetables. If you need 2,000 calories

a

> day to maintain your weight and health, aim for at least nine

> servings (4½ cups) a day.

> >>Choose a variety of different fruits and vegetables. It's easy to

> get into a rut when it comes to the food you eat. Break out and try

a

> wider variety - include dark-green, leafy vegetables; yellow,

orange,

> and red fruits and vegetables; cooked tomatoes; and citrus fruits.

>

> References

> 1. 2005 Dietary Guidelines for Americans. Center for Nutrition

Policy

> and Promotion, U.S. Department of Agriculture.

> 2. Hung HC, Joshipura KJ, Jiang R, et al. Fruit and vegetable

intake

> and risk of major chronic disease. J Natl Cancer Inst 2004; 96:1577-

> 84.

> 3. Appel LJ, TJ, Obarzanek E, et al. A clinical trial of the

> effects of dietary patterns on blood pressure. DASH Collaborative

> Research Group. N Engl J Med 1997; 336:1117-24.

> 4. Djousse L, Arnett DK, Coon H, Province MA, LL, Ellison RC.

> Fruit and vegetable consumption and LDL cholesterol: the National

> Heart, Lung, and Blood Institute Family Heart Study. Am J Clin Nutr

> 2004; 79:213-7.

> 5. Vainio H, Bianchini F. IARC Handbooks of Cancer Prevention:

Fruit

> and Vegetables. Vol. 8. Lyon, France, 2003.

> 6. Giovannucci E, Ascherio A, Rimm EB, Stampfer MJ, Colditz GA,

> Willett WC. Intake of carotenoids and retinol in relation to risk

of

> prostate cancer. J Natl Cancer Inst 1995; 87:1767-76.

> 7. Gann PH, Ma J, Giovannucci E, et al. Lower prostate cancer risk

in

> men with elevated plasma lycopene levels: results of a prospective

> analysis. Cancer Res 1999; 59:1225-30.

> 8. Giovannucci E, Rimm EB, Liu Y, Stampfer MJ, Willett WC. A

> prospective study of tomato products, lycopene, and prostate cancer

> risk. J Natl Cancer Inst 2002; 94:391-8.

> 9. Etminan M, Takkouche B, Caamano-Isorna F. The role of tomato

> products and lycopene in the prevention of prostate cancer: a meta-

> analysis of observational studies. Cancer Epidemiol Biomarkers Prev

> 2004; 13:340-5.

> 10. Lembo A, Camilleri M. Chronic constipation. N Engl J Med 2003;

> 349:1360-8.

> 11. Aldoori WH, Giovannucci EL, Rockett HR, Sampson L, Rimm EB,

> Willett WC. A prospective study of dietary fiber types and

> symptomatic diverticular disease in men. J Nutr 1998; 128:714-9.

> 12. Brown L, Rimm EB, Seddon JM, et al. A prospective study of

> carotenoid intake and risk of cataract extraction in US men. Am J

> Clin Nutr 1999; 70:517-24.

> 13. Moeller SM, A, Tucker KL, et al. Overall adherence to

the

> dietary guidelines for americans is associated with reduced

> prevalence of early age-related nuclear lens opacities in women. J

> Nutr 2004; 134:1812-9.

> 14. Cho E, Seddon JM, Rosner B, Willett WC, Hankinson SE.

Prospective

> study of intake of fruits, vegetables, vitamins, and carotenoids

and

> risk of age-related maculopathy. Archives of Ophthalmology 2004;

> 122:883-92.

> 15. Krinsky NI, Landrum JT, Bone RA. Biologic mechanisms of the

> protective role of lutein and zeaxanthin in the eye. Annu Rev Nutr

> 2003; 23:171-201.

>

> Cheers, Al Pater.

[Guest guest]

Rod: But there is in many circles these days discussions about obesity and

health. Even the U.S. govt (which is probably the last to " catch on " to

such things)is talking about the obesity epidemic . Actually considering

the interests of the pocketbooks of these giant corporations involved: the

sugar industry, the cattle industry, the processed food makers etc, and

other lobbyists (the fat persons' garment industry?), it's good that there's

any discussion at all.

Also to the average cat, it may not be that clear. Examples abound of fat

people living long. Queen mother lived beyond 100 and was, shall

we say, amply padded. Even the Pope (considering his Parkinson's and age )

is living on despite his infirmities and his rotundness. My former

mother-in-law, has always been overweight and has had all her life a great

inclination to overdo the " sweets " . She is celebrating her 97th this month

(to my surprise) and although she gets around slowly these days, her mind is

as sound as a dollar. Now I'm wondering if she'll outlive my own mother

(who was nice and slim) who died a few years ago at almost 98. And I'm

sure we all have such examples. So it may not that clear cut to the average

Joe or Jill.

Even I, knowing the evidence sometimes wonder.

on 2/12/2005 11:03 PM, Rodney at perspect1111@... wrote:

>

> Hi Al:

>

> SIGH.

>

> Thanks. Good summary. But I am a little surprised the benefits are

> not larger. Only a 30% benefit for those eating huge amounts of

> vegetables, compared with those eating hardly any?

>

> And am I the only person who believes this use of the term " servings "

> is a complete joke? ................. " Try to eat more fruits and

> vegetables. If you need 2,000 calories a day to maintain your weight

> and health, aim for at least nine servings (4½ cups) a day. "

>

[Guest guest]

I also wonder. I also have relatives that eat SAD (trans fats,

sugar-laden, & small attention to veggies or fruits) are ages mid 80's,

are quite active physically & mentally IMO.

Francesca Skelton wrote:

> Rod: But there is in many circles these days discussions about

> obesity and health. Even the U.S. govt (which is probably the last to

> " catch on " to such things)is talking about the obesity epidemic .

> Actually considering the interests of the pocketbooks of these giant

> corporations involved: the sugar industry, the cattle industry, the

> processed food makers etc, and other lobbyists (the fat persons'

> garment industry?), it's good that there's any discussion at all.

>

> Also to the average cat, it may not be that clear. Examples abound of

> fat people living long. Queen mother lived beyond 100 and

> was, shall we say, amply padded. Even the Pope (considering his

> Parkinson's and age ) is living on despite his infirmities and his

> rotundness. My former mother-in-law, has always been overweight and

> has had all her life a great inclination to overdo the " sweets " . She

> is celebrating her 97th this month (to my surprise) and although she

> gets around slowly these days, her mind is as sound as a dollar. Now

> I'm wondering if she'll outlive my own mother (who was nice and slim)

> who died a few years ago at almost 98. And I'm sure we all have such

> examples. So it may not that clear cut to the average Joe or Jill.

>

> Even I, knowing the evidence sometimes wonder.

[Guest guest]

I think it all relates to where one falls on the bell curve of

genetic/metabolichardiness. Some lucky individuals will survive

almost any insult to a very advance age, while others will succumb to

the toxic effects of poor diet, lack of exercise, etc.

On Sun, 13 Feb 2005 08:57:54 -0500, apricot85 <apricot85@...> wrote:

>

> I also wonder. I also have relatives that eat SAD (trans fats,

> sugar-laden, & small attention to veggies or fruits) are ages mid 80's,

> are quite active physically & mentally IMO.

>

> Francesca Skelton wrote:

>

> > Rod: But there is in many circles these days discussions about

> > obesity and health. Even the U.S. govt (which is probably the last to

> > " catch on " to such things)is talking about the obesity epidemic .

> > Actually considering the interests of the pocketbooks of these giant

> > corporations involved: the sugar industry, the cattle industry, the

> > processed food makers etc, and other lobbyists (the fat persons'

> > garment industry?), it's good that there's any discussion at all.

> >

> > Also to the average cat, it may not be that clear. Examples abound of

> > fat people living long. Queen mother lived beyond 100 and

> > was, shall we say, amply padded. Even the Pope (considering his

> > Parkinson's and age ) is living on despite his infirmities and his

> > rotundness. My former mother-in-law, has always been overweight and

> > has had all her life a great inclination to overdo the " sweets " . She

> > is celebrating her 97th this month (to my surprise) and although she

> > gets around slowly these days, her mind is as sound as a dollar. Now

> > I'm wondering if she'll outlive my own mother (who was nice and slim)

> > who died a few years ago at almost 98. And I'm sure we all have such

> > examples. So it may not that clear cut to the average Joe or Jill.

> >

> > Even I, knowing the evidence sometimes wonder.

>

>

>

>

[Guest guest]

Hi folks:

Of course the full explanation of this phenomenon is not yet clearly

understood by science, much less me, as with much else.

But it is not unreasonable to speculate that if those who lived to

ninety-eight years of age despite being overweight, had instead been

able to take advantage of the ***scientifically demonstrated*** age-

retarding benefits of caloric restriction, they might well have lived

as long as Jeanne Calment.

So perhaps this is not really mysterious after all?

Rodney.

>

> >

> > Hi Al:

> >

> > SIGH.

> >

> > Thanks. Good summary. But I am a little surprised the benefits

are

> > not larger. Only a 30% benefit for those eating huge amounts of

> > vegetables, compared with those eating hardly any?

> >

> > And am I the only person who believes this use of the

term " servings "

> > is a complete joke? ................. " Try to eat more fruits

and

> > vegetables. If you need 2,000 calories a day to maintain your

weight

> > and health, aim for at least nine servings (4½ cups) a day. "

> >