Optimal Nutrition

Share this

Is juice as good as whole fruit?

Dear Joyful Juicer,

Juicers can be a great low calorie, high nutrient, tasty treat. However, they don’t generally carry all the benefits of eating the original fruit or veggie from whence it came.

If you've made juice, you know that it takes a lot of fruit to make a container of juice. Usually, juicers extract the juice and some pulp from fruits and/or vegetables. You’ll get all of the vitamins, minerals, beneficial plant chemicals (phytochemicals), and carbohydrates in juice that's extracted from a whole fruit. However, you won’t get much of the fiber, and depending on the fruit, you may not get any of it.

Fiber aids in the digestive process. It acts sort of like a scrub brush for your intestines and speeds up the movement of waste through your system. It also can fill you up, and may help protect against certain cancers. Fiber in fruit is found in the membranes between sections, the white part around the outside (as in oranges and grapefruits), the seeds, the skin, and the peels. For example, orange juice contains no fiber (even if it has pulp) because the fiber is found in the membrane, which is lost during the process of juicing.

It is also important to remember that juice is not a low calorie drink. An eight ounce glass of orange juice contains 110 calories — the equivalent of two oranges (each contains about 60 calories). But you won't feel as filled up from juice since it doesn't contain any fiber. For many people, drinking a caloric beverage, such as juice, isn't as satisfying as eating the same amount of calories in food. For those who need to increase caloric intake — such as athletes, children, or teens — juice is a great choice.

Fresh juice is certainly tasty and an excellent source of many nutrients. Less stable vitamins, such as vitamin C, are not compromised in fresh juice as they may be in some processed varieties. Also, watch for added sugar in many processed juices that can increase caloric content.

In general, juice is just fine. But if fiber’s what you’re after, go for the whole fruit or veggie over the liquefied form. Happy juicing!

Alice

Ginkgo biloba and physiological impotence?

Dear Reader,

Some people swear by Ginkgo biloba, calling it a miracle herb with the power to fix anything from Alzheimer's to erectile dysfunction. But what are the facts? Scientifically speaking the data is less clear.

According to available research, Ginkgo has been used effectively to improve cognitive function in patients with Alzheimer’s disease and dementia, as well as to improve memory in healthy adults and to treat peripheral vascular disease. Though it shows some potential with sexual dysfunction, the results have been mixed. In fact, Ginkgo’s effectiveness appears to be limited to relieving sexual dysfunction that is caused by selective serotonin reuptake inhibitors (SSRI) anti-depressants and not more generalized physiological causes. Some of ginkgo’s success with treating sexual dysfunction is believed to be the result of the placebo effect.

Though ginkgo is considered safe, there are some side effects such as headache, nausea, upset stomach, vomiting, and irritations around the mouth. Because of ginkgo’s ability to thin the blood, experts advise that you not take ginkgo if you are currently taking medication for diabetes, aspirin, ibuprofen or anticoagulant drugs such as heparin and warfarin. Doctors also advise caution to patients with bleeding disorders or those who are taking drugs, herbs (such as garlic, ginseng and red clover), or supplements that may increase the risk of bleeding.

Ginko biloba is usually sold as an extract because many of the plants parts, including its seeds, are considered poisonous and their consumption could lead to seizures and death. You may want to avoid these altogether.

Overall, Ginkgo could work for you either through the placebo effect or because of actual biochemical interactions — it just might not be your best bet. If you are interested in help with impotence you may want to speak with a health care provider. S/he can help you determine possible causes, the best treatment options, as well as answer any other questions you may have about Ginkgo biloba and its effects. Columbia students on the Morningside campus can make an appointment with Medical Services using Open Communicator or by calling 212-854-2284. Columbia students at the Medical Center can make an appointment with Student Health by calling 212-305-3400.

Alice

Importance of eating breakfast

Dear Breakfast Boycotter,

Your brain (and central nervous system) run on glucose — that's the fuel you need to think, walk, talk, and carry on any and all activities. Let's say that the last time you eat something at night is at 10 or 11 PM (not optimal, just an example). The following day, you don't eat breakfast but wait until about noon or so to eat — you've gone thirteen or fourteen hours with nothing in your system. Your poor brain is surely deprived — and your body has to work extra hard to break down any stored carbohydrate or turn fat or protein into a usable form for your brain to function. That's a lot to ask for when you're sitting in a classroom, trying to concentrate on reading, or doing any other work. Eating breakfast has been proven (many times) to improve concentration, problem solving ability, mental performance, memory, and mood. You will certainly be at a disadvantage if your classmates have eaten breakfast and you've gone without. On average, they will think faster and clearer, and will have better recall than you. School or work can be tough enough without this extra added pressure.

Breakfast skippers also have a harder time fitting important nutrients into their diet. Many foods eaten at breakfast contain significant amounts of vitamins C and D, calcium, iron, and fiber.

Some people believe that skipping breakfast may help them lose weight. Not so! Skipping meals often leads to overeating later in the day. Becoming overhungry often leads to a lack of control and distorted satiety signals (meaning it's hard to determine when you're full). This can result in taking in more calories than if one had an appropriate breakfast. As a matter of fact, it's easier to control one's weight by eating smaller meals and snacks more frequently.

What if there's just no time in the morning to eat breakfast? There are plenty of items you can bring along with you to school or work. Carry a resealable bag of easy-to-eat whole grain cereal, or bring a yogurt or small box of skim milk, juice, or fruit. If you just can't stomach food in the morning, try to have a little something — such as some juice — and bring along a mid-morning snack. Other good portable items include: whole grain crackers, a hard boiled egg, cottage cheese, low-fat granola bars, or even a peanut butter sandwich. Single serving hot cereals, such as oatmeal, are handy — all you have to do is add hot water, available at most cafeterias or delis.

Whatever your choice, eat something. If you think you're doing fine with no breakfast, just try changing your tune for a week —you're likely to notice a difference. You will undoubtedly perform better with some fuel in your system, and, hopefully, become a breakfast believer.

Alice

Pros and cons of vegetarianism

Dear Reader,

It's a great idea to plan consciously when switching over to a vegetarian diet. Not eating meat can offer many health benefits, as well as addressing environmental and ethical concerns you may have regarding eating animals. However, before making the switch to a meat-free lifestyle, it is important to get a sense of the pros and cons.

Here’s the best news of all: with a well-planned diet, vegetarians can live a totally healthy lifestyle and help contribute to a better planet. The following list describes various benefits of vegetarianism:

  • Plant foods are abundant in nutrients, including vitamins, minerals, and protein. They also contain phytochemicals — plant chemicals that are not essential to life, but may help protect against disease — such as beta-carotene. Eating a variety of colors of fruits and vegetables can help ensure that the benefits nature provides are reaped.
  • Reduce your risk of type 2 diabetes. Vegetarians benefit from eating less saturated fat and cholesterol, and higher amounts of complex carbohydrates, dietary fiber, certain minerals, and phytochemicals. Cholesterol is only found in animal foods, so vegan diets are completely cholesterol-free.
  • Contribute to the vegetarian cause! Whether you have aim to respect animals, lessen your carbon footprint on the environment, or just want to make a lifestyle change, as a vegetarian you are making your own positive impact on the world. You can be proud that you are living according to the beliefs that you stand for.

Whenever you cut a food group out of your diet, it is important to understand how to replace the vital nutrients that go along with it. While the positives are all fine and dandy, it is important to be aware of the challenges of being a vegetarian:

  • It can be harder to get the protein you need. Protein is important formaintaining and repairing muscle tissue, and manufacturing blood cells, antibodies, hormones, and enzymes. Fortunately, there are plenty of non-meat proteins to supplement your diet.
  • Possible vitamin and mineral deficiencies can develop without a balanced eating plan. Cutting out dairy, meat, fish, and poultry reduces your intake of vitamin B12 (important for nerve transmission and necessary for life), calcium (for strong bones, among other functions), iron (for blood), and zinc (for immunity and healing), just to name a few.
  • Depending on where you live, it may be challenging to adhere to a meat-free lifestyle. For example, living in a big city may provide you with endless veggie options, while a small-town lifestyle may make it more difficult to find healthy substitutions for meat.
  • You may have difficulty explaining your eating habits to family and friends.While it may seem that being a vegetarian is relatively mainstream, certain cultures leave little room for herbivores. You may encounter some sticky situations where people have prepared for you a meaty meal, or perhaps, your friends and family may challenge your decision to remain meat-free.

Remember, what is included in your diet (rather than what is excluded) is what counts. It is extremely important to incorporate a balanced eating plan full of nutrient-rich foods. For help in selecting a healthy eating plan appropriate for your state of health, age, size, activity level, preferences, and moral and ethical values, consult with a registered dietitian. Columbia students can make an appointment with a registered dietician at Medical Services through Open Communicator or by calling (212) 854-7426. Informed choices are the best choices!

Alice

February 23, 2012

507783
I've been vegetarian for over two decades, vegan for the past 6. Most days I get more than the daily recommended allowance of protein and calcium. For B12, there are really good veg supplements. I...
I've been vegetarian for over two decades, vegan for the past 6. Most days I get more than the daily recommended allowance of protein and calcium. For B12, there are really good veg supplements. I also use vegan nutritional yeast (sprinkle over pasta or rice or another savory dish). I'd recommend checking out some vegetarian resources online so you can try going veg in a way that's going to make you feel satisfied and healthy. Veg meet-up groups are a great way to meet some like-minded folks and help give some social support. Personally, going vegan was the best decision I've ever made. I'm now naturally thin (something I definitely wasn't before then), I eat a lot of yummy food each day and always feel satisfied, my health is great, and I feel good about how my choices affect animals and the environment. There's a new film called Vegucated that documents three New Yorkers' experiences going from meat lovers to trying out a veg diet. You might find it interesting. Good luck and enjoy!

Why do we need vitamin A?

Dear Reader,

Vitamin A is an essential, fat-soluble vitamin that has many diverse benefits for humans. Vitamin A promotes eyesight and helps us see in the dark; aids in the differentiation of cells of the skin (lining the outside of the body) and mucous membranes (linings inside of the body); helps the body fight off infection and sustain the immune system; and, supports growth and remodeling of bone. In addition, dietary vitamin A, in the form of beta carotene (an antioxidant), may help reduce your risk for certain cancers.

Adequate vitamin A intake is essential to human health. Vitamin A deficiency can lead to night blindness (inability to see in the dark or to recover sight quickly after being exposed to a flash of bright light in the dark) and xerophthalmia (progressive blindness that becomes irreversible if not treated in time with vitamin A).

Vitamin A deficiency can also reduce the health and integrity of skin and other epithelial tissues. The effect on skin can result in dry skin and hyperkeratosis (the development of clumps of skin around hair follicles). The effect on epithelial tissues can negatively affect the digestion and absorption of nutrients and cause infections of major systems and their organs (i.e., gastrointestinal, nervous/muscular, respiratory, and urogenital). In addition, bone growth can stop and normal bone remodeling can become impaired, resulting in anemia and weakened immunity.

The Recommended Dietary Allowance (RDA) for vitamin A is measured in retinol equivalents (RE), retinol being the active form of vitamin A. For adult men, the RDA is 900 micrograms of RE per day and for adult women it is 700 micrograms of RE per day.

Despite its benefits, too much Vitamin A can cause toxicity, the effects of which can vary depending on its source.  Excessive intake of vitamin A in dietary form is not harmful, but will cause one's skin to turn yellow in color. In contrast, large dose supplements (10 - 15 times the RDA) of vitamin A (as retinol) is harmful, and could result in the development of a fatty liver (hepatomegaly), dry skin, nausea, vomiting, fatigue, weakness, headaches, anorexia, and/or possibly increase the risk of birth defects among pregnant women. Symptoms depend upon whether or not vitamin A intake was taken over a long period of time (chronic) or a single excessive dose at one point in time (acute). In general, fat-soluble vitamins should not be consumed in excess of the recommendations because, unlike water-soluble vitamins in which the excess is excreted out of the body, an excess of fat-soluble vitamins will be stored and accumulated in the body.

It is highly recommended that vitamin A be consumed in the diet rather than from supplements. The richest sources of dietary vitamin A are liver, fish liver oils, milk, milk products, butter, and eggs. Liver is an especially rich source because vitamin A is primarily stored in the liver of animals and humans. Vitamin A is also found in a variety of dark green and deep orange fruits and vegetables, such as carrots, sweet potatoes, pumpkin, spinach, butternut squash, turnip greens, bok choy, mustard greens, and romaine lettuce. Beta carotene is the most active carotenoid (the red, orange, and yellow pigments) form of vitamin A. In addition, cooking (but not overcooking) increases the bioavailability of carotenoids in plant foods and absorption of dietary vitamin A is improved when consumed along with some fat in the same meal.

Hope this helps,

Alice

Recommended dietary allowances (RDAs) of nutrients?

Dear Reader,

RDAs (Recommended Dietary Allowances), prepared by the Food and Nutrition Board of the National Academy of Sciences, have been around for over 50 years, with periodic updates. The RDA is the average daily dietary intake level that would adequately meet the nutritional needs of nearly all (98 percent) healthy persons. RDAs include nutrients for which there is sufficient scientific evidence that they are required for good health. Their intention has always been to establish "standards to serve as a goal for good nutrition." RDAs provide the basis for evaluating the adequacy of diets of population groups. They are set at a level that includes a safety factor appropriate to each nutrient; so, this level actually exceeds the requirement for most individuals.

The Food and Nutrition Board has established Dietary Reference Intakes (DRIs). In addition to RDAs, DRIs include recommendations for food components for which RDAs cannot be established. Some of these include fat, carbohydrate, fiber, and plant estrogens, among others. DRIs also include maximum intake levels. Three dietary intake reference values for DRIs are:

  • Adequate Intake — the dietary intake level that would adequately sustain health when an RDA cannot be determined because of insufficient scientific evidence.
  • Estimated Average Requirement — the estimated dietary intake level that would maintain the health of half of a specified age and sex group.
  • Tolerable Upper Intake Level — the maximum level of daily nutrient intake that's apparently safe and unlikely to cause negative health effects in most healthy individuals.

DRIs and RDAs are not developed for specific individuals, but are for the making of policies for feeding programs, food labeling, and food fortification. The numbers signify levels of each compound that are appropriate for most healthy people in each category. To access information on RDAs and DRIs, check out the United States Department of Agriculture's (USDA) Food and Nutrition Information Center website.

Vitamin supplements may contain an amount equivalent to the RDA for DRI, but you'll probably not find a supplement with every imaginable nutrient, vitamin, and mineral. There are innumerable substances that keep us healthy, many of which cannot be packaged in a pill. In addition, many nutrients are difficult for the body to absorb when they come in pill form. Obtaining nutrients directly from a balanced diet of fruits, vegetables, whole grains, and lean proteins is still the recommended manner of giving your body all it needs to be healthy.

To assess whether your current diet is filled with nutrients, check out ChooseMyPlate.gov. You can also speak with your health care provider about whether you need a multivitamin or if the food you eat is sufficient. Students at Columbia can also make an appointment to speak with a registered dietician or a health care provider either through Medical Services (Morningside) or the Student Health Service (CUMC). Take care,

Alice

How can I eat well at college?

Dear Confused and College Bound,

You are not alone with your concerns. Going to college is a big step in a person's life involving major changes. You and those around you may be living on your own for the first time, making decisions on a buffet of issues, including what to eat.

Eating healthy at college is possible. Many college dining services are offering more healthy choices and are often quite receptive to students' concerns and dietary preferences. But, this is only part of the challenge. In an environment where time, friends, and finances may combine in new ways, having options available only solves some of the puzzle. It's important to experiment with what works best for you. For example, that traditional idea of three square meals a day has been updated with a more contemporary concept of eating five smaller meals spread throughout the day. Steer clear of diets or fads, especially those that drastically limit a particular nutrient. Remember, balance, moderation, and variety win out over trendy and extreme. For some practical tips, navigate through the many options on Choosemyplate.gov. Columbia students can also take advantage of the resources from the Get Balanced initiative. Plan ahead when possible so you don't have to rely on vending machines when you're hungry; think of ways to incorporate fruits, vegetables, and whole grains on a daily basis. Eating more of these will fill you up and possibly even enhance your already stellar brain power.

Making time for physical activity is important, too. Most college fitness centers have a variety of movement classes and options. When the weather is right, grab a friend and walk, run, bike, or blade outdoors. If you are Columbia affiliated, you can connect with the CU Move initiative.  CU Move encourages members of the Columbia community to engage in active lives that include regular physical activity. The program provides participants with motivation, incentives to be active throughout the year, and event calendars with access to plenty of free and low-cost physical activity options on campus and around NYC. 

Now, to address the second part of your question: an eating disorder, such as anorexia nervosa, is less about food, eating, and body weight. It has more to do with mental health, emotional, physical, socio-cultural, and family issues. If this is a particular concern of yours, you might want to take a look at Eating disorders vs. normal eating. Additionally, if you are a Columbia student, you can make an appointment with a health care provider or a registered dietitian to discuss your concerns by contacting Medical Services (Morningside) or the Student Health Service (CUMC).

Give yourself some time to adjust to a new environment and ask for help when you need it. Everything in moderation, even moderation. 

Enjoy your time at college,

Alice

Difference between olive oil and corn oil

Dear Three-in-one,

There is a bit of debate about the pros and cons of olive oil vs corn oil. Some newer research suggests when included in a well-balanced diet, corn oil may have comparable or possibly greater, health benefits when juxtaposed with olive oil. Both corn and olive oil are made up of mostly unsaturated fats. Monounsaturated fats and polyunsaturated fats are often described as “healthy fats”. Research suggests that these two types of fatty acids may help lower cholesterol, normalize blood clotting, and also possibly improve insulin and blood sugar levels — and they are healthier choices to cooking with butter or lard. Good vs. bad fats can provide some more detailed information about the different types of fat found in food.

Olive oil has a higher percentage of monounsaturated fats when compared to corn oil. The exact ratios are as follows:

  • Corn oil: 59% polyunsaturated 24% monounsaturated 13% saturated, which give a 6.4:1 unsaturated/saturated fat ratio
  • Olive oil: 9% polyunsaturated 72% monounsaturated 14% saturated, which gives a 5.8:1 unsaturated/saturated fat ratio

For quite some time monounsaturated fats were credited with lessening the hardening of arterial walls and thus reducing risks of heart and kidney disease. Recent clinical studies seem to lean more heavily towards the positive impact of polyunsaturated fats over monounsaturated fats in protecting against heart disease.

Also of note when cooking with oils, corn oil tends to be more stable at higher heats, whereas olive oil is more stable at lower heats and tends to burn at high heats. So, depending on your recipe, one may be more suitable on the stove than the other.

Olive oil also has the most nutritional value when it is freshest, according to researchers. As soon as olive oil is exposed to air and light it begins to degrade and lose its heart-healthy benefits. While many of us are accustomed to expiration dates on bottles and cans, olive oil can also have both an expiration date and a harvest date — checking for those is advised by industry leaders. Olive oil enthusiasts and experts suggest using oil within about six months of harvest, if possible. When you store olive oil between uses, try to keep it in a cool environment away from light.

When shopping for corn oil, some consumers may be concerned with finding sources that are free of genetically modified organisms (or GMO-free). Corn is one of a handful of crops that are more likely to be genetically engineered than others. To learn more about GMO debate, check out GMO’s — okay for consumption?

While the existing research on olive and corn oil has certainly shaped nutritional recommendations we may have heard for years, it’s also worth noting that even clinical studies have limitations. And just like the evolving understanding of monounsaturated fatty acids vs. polyunsaturated fatty acids, what we know about olive oil and corn oil today may evolve with new research and deeper understandings of how these oils play a role in our bodies and health. 

Perhaps equally if not more important than the type of oil itself, is what you are sautéing, dressing, or marinating. Eating a well-balanced diet in addition to choosing dishes and snacks with healthy fats may make the bigger impact on overall health. Some research suggests that diets with an emphasis on vegetables, fruits, legumes, and whole grains (and less emphasis on meat, poultry, and dairy) when partnered with healthier fats from sources like nuts, corn oil, and olive oil can promote heart health and lower cholesterol.

If you are looking for more individualized advice on diet and nutrition, you may want to speak with a registered dietician, or a health care provider. If you’re a Columbia student, both the Morningside campus Medical Services and the Student Health Service on the Medical Center campus have registered dieticians on staff for nutritional consultations. You can also access nutritional information through Alice! Health Promotion Nutrition Initiatives.

Here’s to good eating and good health!

Alice

What to eat?

Dear Reader,

How's this for a treat — you should eat whatever you want to, just as long as it's in moderation. Eating can be for fuel, but can, and many would argue should, be for pleasure as well. Of course, sometimes you have to take the pleasure with some pain; in this case, better make it whole-wheat pain (French for bread). In addition to whole wheat and whole grain products, fresh fruits and vegetables, lean protein and low- or non-fat dairy products should also be eaten regularly in order to ensure that you're getting all the nutrients you need from a healthy and balanced diet.

How much of any food group you should eat depends on your age, sex, weight and activity level. According to the United States Department of Agriculture (USDA), a typical man aged 19-30 should try to eat eat about 8 ounces of grains, with at least 4 ounces coming from whole grains, 3 cups of vegetables, 2 cups of fruit, 3 cups of dairy products, 6.5 ounces of protein (lean meats and beans) and are allowed 7 teaspoons of foods from the oil group.

A typical woman aged 19-30 should try to eat 6 ounces of grains, with 3 ounces coming from whole grains, 2.5 cups of vegetables, 2 cups of fruit, 3 cups of dairy products, 5.5 ounces of protein (lean meats and beans) and can consume about 6 teaspoons from the oil group. With a balanced diet like those described above, men and women can eat still eat sweets and treats in moderation and maintain a healthy diet.

These are only guidelines, which can most certainly be tailored to your activity level, medical history, and/or food likes and dislikes. If you are looking for a specific nutritional plan, it's a great idea to discuss any concerns and thoughts with a health care provider. Students at Columbia can make an appointment with a registered dietitian or their health care provider by contacting Medical Services (Morningside) or the Student Health Service (CUMC).

If this has whetted your appetite to find out more on what and how much of a food constitutes a serving and what group it comes from, you can check out the choosemyplate.gov site. You can also check out Food Guidelines — How much is a serving? in the Go Ask Alice! archives for more information on serving sizes, as well as where to go to learn more about dietary recommendations. Another great resource is the Get Balanced! Guide for Healthier Eating.

Bon appétit!

Alice

Antioxidants

Dear Reader,

Before discussing their role in maintaining good health, let's first clarify what antioxidants are. "Antioxidant" is the collective name for the vitamins, minerals, carotenoids, and polyphenols that protect the body from harmful free radicals. The most well known antioxidants include the vitamins A (found in liver, dairy, and fish), C (found in bell peppers and citrus fruits), E (found in oils, fortified cereals, seeds, and nuts), and the mineral selenium (found in Brazil nuts, meats, tuna, and plant foods). The carotenoids beta-carotene, lutein, and lycopene also have high antioxidant activity and are responsible for adding color to many fruits and vegetables. Carrots and pumpkins wouldn't be orange without beta-carotene, for example. Lutein, also important in eyesight, is abundant in leafy green vegetables. Lycopene is present in red fruits and vegetables, most notably in tomatoes. No wonder why many experts stress the importance of eating a "colorful" diet!

So why are they called antioxidants? The name is indicative of the mechanism by which they help prevent disease. In humans, a small but significant percentage of oxygen molecules in the body will become electrically charged due to natural cellular activity and/or exposure to environmental factors such as tobacco smoke and radiation. The oxygen molecule becomes a "free radical" as it undergoes this process of oxidation. Free radicals are highly reactive as they try to steal electrons from other molecules, including DNA and cellular membranes. They will continue to react with other cellular molecules in a chain-reaction mechanism. This chain reaction of free radicals can damage cells, which may play a role in the development of certain conditions like heart disease and cancer. Antioxidants, however, stop the chain-reaction by giving up electrons and neutralizing free radicals so that they cannot induce any more oxidative damage. Unlike other molecules, antioxidants do not become reactive when they lose an electron.

Many studies have shown the link between free radicals and a number of degenerative diseases associated with aging. Thus, it is possible that antioxidants can be beneficial in reducing the incidence of cancer, cardiovascular disease, cognitive impairment, Alzheimer's disease, immune dysfunction, cataracts, stroke, and macular degeneration.

Read any fitness magazine, watch a few television ads, or simply pass by your local health food store, and notice the benefits of the latest supplement being touted. While new products emerge frequently, it is best to remember that vitamin and mineral supplements are not to be used as substitutes for a healthy, well-balanced diet. In fact, due to many conflicting studies on the effects of antioxidant supplements, the American Heart Association does not currently recommend using antioxidant vitamin supplements. It is also important to note that we can "over-supplement" our bodies, taking much more than the recommended daily value of certain vitamins and minerals. Vitamins A and E are fat soluble, meaning that excess amounts are stored in the liver and fatty tissues, instead of being quickly excreted, creating a risk of toxicity. Your best bet is to eat a diet rich in fruits, veggies, and whole grains. 

For information on cancer, heart disease, and antioxidants (as well as on healthy diets, vitamins and minerals, etc.), you can visit the the National Cancer Institute website. Additional resources on supplements are provided by the National Institute of Health's Office of Dietary Supplements.

Remember, a balanced diet rich in colorful fruits and vegetables can provide you with immediate health and energy benefits and help fight the effects of aging for years to come. Happy antioxidizing!   

Alice

Syndicate content