When my dad was
diagnosed with prostate cancer last summer, one of
the first things his oncologist advised him to do was
drink Concord grape juice—a lot of it every day. Why? Because grapes,
particularly those deep-purple
Concord grapes, contain a powerful antioxidant and known
cancer fighter.
We all know that fruits and veggies are central to a
healthy diet, but some varieties,
especially purple foods, pack a more powerful punch than
others.
“Most antioxidant-rich foods are lower in calories and
nutrient rich and can prevent
or delay health problems,” says Angela Ginn, RD, a
national spokesperson for the Academy of Nutrition and Dietetics and an education
coordinator at the University of Maryland Center for Diabetes and Endocrinology
at Maryland General Hospital in
Baltimore. “Also, they’re rich in fiber to satisfy your appetite
when controlling weight.”
Purple foods are loaded with antioxidants, but that’s not
their only great quality. Vitamin K for bone health, flavonoids and polyphenols
that may prevent cancer, and acids that increase brain health are just a few
bonuses you’ll get by munching on these fruits.
GRAPES
Grape skins, specifically those from red and purple grapes,
contain a phytochemical called resveratrol, which studies suggest contains
potent antioxidants and anti-inflammatory properties that prevent cancer.
Other research indicates resveratrol’s ability to slow the
growth of cancer cells and prevent the formation of tumors in the lymph nodes,
stomach, liver, and breast. It can also promote the death of leukemic and colon
cancer tumors. In addition, grape skins are full of antioxidants that can help
prevent cardiovascular disease and keep cholesterol levels in check.
“Grapes are a good source of vitamin K and manganese,
too,” says Teerawong Kasiolarn, ND, a naturopathic doctor at Nova Medical Group
in Virginia. Just 1 cup of grapes provides 33% of the Daily Value of manganese,
which helps regulate blood sugar and improve bone and nervous tissue health.
One cup also provides 17% of the Daily Value of vitamin K, which helps prevent
heart disease and directs calcium from blood vessels to bone.
Research from the National Health and Nutrition
Examination Survey conducted
between 2001 and 2006 linked grapes and grape juice
consumption to a higher Healthy
Eating Index, a measure of diet quality compared with the
federal dietary guidelines.
In addition, studies have shown that people who eat
grapes tend to consume
more fruits overall, take in more vitamin C and
potassium, and consume less fat, saturated fat,
sodium, and added sugar. Research from the University of
Glasgow in Scotland linked specific phytonutrients in Concord grapes to
cardiovascular wellbeing
and healthy aging, and researchers are also investigating
the potential positive effect of grapes
on colon health. And the list goes on. Kasiolarn explains
that natural practitioners in Europe have been using grape seeds to treat blood
flow conditions such as venous insufficiency and chronic venous insufficiency;
vision problems associated with diabetes, such as
diabetic retinopathy; and arteriosclerosis,
high blood pressure, and wound healing.
PRUNES
In addition to being a great source of dietary fiber, vitamin
A, and antioxidants, researchers say prunes can significantly improve
cardiovascular health by reducing bad cholesterol and systolic blood pressure.
Prunes are also loaded with potassium, which halts the
negative effects of sodium on blood pressure and helps regulate fluid and
mineral balance in and out of cells. “A quarter cup of prunes provides 316.6 milligrams
of potassium,” says Ginn, who adds that
prunes can help normalize blood sugar and also protect
against macular degeneration.
Research also shows that prunes can significantly reduce
high levels of enzymes that correlate with liver diseases, and they act as a
mild laxative. But here’s an inside tip: Heated prune juice speeds the laxative
effect.
BLUEBERRIES
OK, you got us. While blueberries don’t have the deep
purple color of plums or grapes, you don’t want to pass them up. A recent study
conducted at City of Hope, a comprehensive cancer center near Los Angeles,
shows that eating blueberries not only provides the body with helpful
antioxidants but also may help fight a form of breast cancer known as
triple-negative breast cancer. Preliminary studies found that blueberry extract
exhibited antitumor
activity in vitro against this type of breast cancer cells
in vitro. Further research led to the discovery that bioactive substances in
blueberries can slow the progression and spread of these cells.
Blueberries not only help fight cancer, but studies show
that adding a few berries to your daily diet can help maintain healthy skin,
improve brain health and aging, and decrease diabetes risk in adults.
According to Ginn, certain antioxidants found in blueberries
can postpone the onset of cognitive problems such as memory loss. “One cup of
raw blueberries provides 3.6 grams of dietary fiber, 24% of your Daily Value of
vitamin C, 36% of your Daily Value of vitamin K, and 25% of your Daily Value of
manganese,” adds Kasiolarn.
— Deborah R. Huso
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