6 ways to feel happy and healthy

We all know that eating more fresh Raw vegan foods will help in the departments of being happier, healthier and reducing stress. But, here are 6 other ways that can help:

1. Gardening & Greenery
According to Patricia Farrell, PhD., surrounding yourself with nature's greenery can increase oxygen levels and help you experience more peace. In fact, one British study found that gardening can actually be as effective as pyschotherapy - and I suspect that anybody who gardens will agree!

2. Journaling
Turning to pen and paper is a great way to reduce stress. The simple act of putting your feelings and experiences down on paper and getting them out of your system can be cathartic. I've been journaling for years (and I've saved them all and they make for great reads years later!).

3. Painting, Drawing, Sewing, Knitting
These activities require concentration and can help you take your mind off issues that might be causing stress. It can become almost meditative, forcing you to be mindfully present.

4. Singing
This is one of my favorites! Singing has been shown to help boost your health by raising immunity-boosting white blood cells. Now, you might need to keep in mind the people you're around if your singing voice isn't so good or you might actually increase their stress - ha ha! - even though you're helping yours. Any one watch American Idol? You know what I mean.

5. Dancing
Oh yeah! This is another favorite of mine... that's a picture of me dancing in the produce department at Whole Foods (they haven't kicked me out yet so I guess they don't mind!). Dancing can release those awesome, high-inducing, feel-good endorphins. Dancing is exercise so it helps you lose weight, lower blood pressure and boost the flow of oxygen to your brain. Next time you want to boost your mood and health, put on some fun tunes (disco music for me) and shake your groove thing!

6. Nature
Spending time in nature can be such a calming experience. One of my favorite things to do is go on long nature walks or take short road trips. I find such peace, and my mind opens up to new ideas and inspiration. Taking time to do this is important, so be sure to make it at least a semi-regular ritual, such as once a month, if not more, depending on where you live.

12 of the Most Healthy and Sustainable College Cafeterias

12 of the Most Healthy and Sustainable College Cafeterias
Big-name schools are overhauling their food services by buying local and organic ingredients, catering to vegetarians, composting waste, saving energy and much more.
By Brian Clark Howard LINK TO FULL ARTICLE BELOW

Healthy, Fresh and Eco-Friendly
Many of us shudder when we remember our college dorm food: rubbery macaroni, bone-dry chicken and the most tasteless excuse for "lasagna" ever dished out to paying customers. But that's changing, and today's college students expect something better. Students are also among the most engaged when it comes to caring about the environment, and more and more colleges are tapping into that energy, transforming ho-hum dining halls into happening centers for green education -- not to mention fresh, healthy food.

In an era in which fewer and fewer students are staying in the dorms (many are opting for apartment living, or -- gasp -- are choosing to live at home to save money), it also behooves schools to get with the times and offer something better than bland food and stale bagels. Going green can be a big selling point with today's talented youth, as this recent list of most eco-friendly colleges in America (or this even more recent list or this one) can attest.

Here's a look at some of the creative ways colleges are greening up their food services. Perhaps what's most exciting is that, in many cases, it is the students themselves who are asking for fresh, local, organic and vegetarian foods, as well as composting and other sustainable programs. Oftentimes, school administrators scramble to keep up with a student body's calls for change.

Yale University
On the academic front, Yale needs no introduction. But what may be less well known is the Ivy's commitment to its pioneering Sustainable Food Project. The far-reaching program began in one of the university's "residential colleges," the Harry Potteresque Berkeley College. A few years ago, the center's dining hall became a test kitchen for local, organic and vegetarian food. It became extremely popular among students, and the movement has spread across the rest of the campus.

"How the food is purchased, how it is served, and how waste is managed are all part of a sophisticated and evolving system, and Yale has taken the lead in developing a model for other universities to follow," explains Yale spokesperson Dorie Baker. This includes a small organic farm in urban New Haven, as well as community service and education in the community. Students love the fresh, local food, and Berkeley College still must limit the number of non-residents that are admitted for meals.

Duke University
Duke buys a lot of green power and encourages biking. All new construction at the Durham, North Carolina campus must be certified by the U.S. Green Building Council. In fact, in 2007, the school opened the SmartHouse dorm, a LEED platinum building. Across campus, the dorms buy local and organic foods, compost and promote recycling. They also use biodegradable and minimal packaging.

Duke has done extensive surveys of dining practices, and has worked with a broad base of stakeholders to make improvements.

University of California, Berkeley

Please read the full article:
http://www.thedailygreen.com/environmental-news/latest/greenest-college-cafeterias-4608093?src=nl&mag=tdg&list=nl_dgr_gfd_non_040710_college-cafeterias&kw=ist

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Healthy Choice: Green Beans

Health benefits of Green beans
■Fresh green beans are very low in calories (31 kcal per 100 g of raw beans) and contain no saturated fat; but are very good source of vitamins, minerals and plant derived micro-nutrients.

■They are very rich source of dietary fiber (9% per100g RDA) which acts as bulk laxative that helps to protect the mucous membrane of the colon by decreasing its exposure time to toxic substances as well as by binding to cancer causing chemicals in the colon. Dietary fiber has also been shown to reduce blood cholesterol levels by decreasing re-absorption of cholesterol binding bile acids in the colon.

■Green beans contain excellent levels of vitamin A, and many health promoting flavonoid poly phenolic antioxidants such as lutein, zeaxanthin and beta carotene in good amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease process.

■Zea xanthin, an important dietary carotenoid in the beans, selectively absorbed into the retinal macula lutea in the eyes where it thought to provide antioxidant and protective light-filtering functions. Therefore, it is helpful in preventing age related macular disease (ARMD) of the eyes in old age.

■Fresh snap beans are good source of folates. Folates diet during preconception periods and during pregnancy helps prevent from neural-tube defects in the offsprings.

■It is also contain good amounts of vitamin-B6 (pyridoxine), thiamin (vitamin B-1), vitamin-C. Consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful oxygen free radicals.

■They also contain good amounts of minerals like iron, calcium, magnesium, manganese and potassium which are very essential for body metabolism. Manganese is a co-factor for the enzyme superoxide dismutase, which is a very powerful free radical scavenger. Potassium is important component of cell and body fluids that helps controlling heart rate and blood pressure.

Green beans, while quite low in calories (just 43.75 calories in a whole cup), are loaded with enough nutrients to not only power up the Jolly Green Giant, but to put a big smile on his face. Green beans are an excellent source of vitamin C, vitamin K and manganese. Plus green beans are very good source of vitamin A (notably through their concentration of carotenoids including beta-carotene), dietary fiber, potassium, folate, and iron. And, green beans are a good source of magnesium, thiamin, riboflavin, copper, calcium, phosphorus, protein, omega-3 fatty acids and niacin.

Helping You Bone Up

The vitamin K provided by green beans-25% of the daily value in one cup-is important for maintaining strong bones. Vitamin K1 helps prevent excessive activation of osteoclasts, the cells responsible for breaking down bone. In addition, friendly bacteria in our intestines convert some K1 into K2, which activates osteocalcin, the major non-collagen protein in bone. Osteocalcin anchors calcium molecules inside of the bone.

Offer Cardiovascular Protection

For atherosclerosis and diabetic heart disease, few foods compare to green beans in their number of helpful nutrients. Green beans are a very good source of vitamin A, notably through their concentration of beta-carotene, and an excellent source of vitamin C. These two nutrients are important antioxidants that work to reduce the amounts of free radicals in the body, vitamin C as a water-soluble antioxidant and beta-carotene as a fat-soluble one. This water-and-fat-soluble antioxidant team helps to prevent cholesterol from becoming oxidized. Oxidized cholesterol is able to stick to and build up in blood vessel walls, where it can cause blocked arteries, heart attack or stroke. Getting plenty of beta-carotene and vitamin C can help prevent these complications, and a cup of green beans will provide you with 16.6% of the daily value for vitamin A along with 20.2% of the daily value for vitamin C.

Green beans are also a very good source of fiber, a very good source of potassium and folate, and a good source of magnesium and riboflavin. Each of these nutrients plays a significant cardio-protective role.

Magnesium and potassium work together to help lower high blood pressure, while folate is needed to convert a potentially dangerous molecule called homocysteine into other, benign molecules (the riboflavin in green beans may also serve to protect against the build up of homocysteine in certain individuals). Since homocysteine can directly damage blood vessel walls if not promptly converted, high levels are associated with a significantly increased risk of heart attack and stroke. Lastly, fiber, which is also found in green beans, has been shown to lower high cholesterol levels. A cup of green beans supplies 16.0% of the daily value for fiber, 10.7% of the DV for potassium, 7.8% of the DV for magnesium, and 10.4% of the DV for folate. What this all adds up to is a greatly reduced risk of atherosclerosis, diabetic heart disease, heart attack, and stroke.

Promotes Colon Health

Green beans may also help prevent colon cancer. The vitamin C and beta-carotene in green beans help to protect the colon cells from the damaging effects of free radicals. Green beans' folate helps to prevent DNA damage and mutations in colon cells, even when they are exposed to cancer-causing chemicals. Studies show that people who eat foods high in vitamin C, beta-carotene, and/or folate are at a much lower risk of getting colon cancer than those who don't.

Green beans' fiber can help prevent colon cancer as well, as it has the ability to bind to cancer-causing toxins, removing them from the body before they can harm colon cells.

Anti-Inflammatory Nutrients

Beta-carotene and vitamin C both also have very strong anti-inflammatory effects. This may make green beans helpful for reducing the severity of diseases where inflammation plays a major role, such as asthma, osteoarthritis, and rheumatoid arthritis.

Green beans are a good source of riboflavin, which has been shown to help reduce the frequency of migraine attacks in people who suffer from them. Riboflavin's protective role in energy production may explain why. The oxygen-containing molecules the body uses to produce energy can be highly reactive and can inadvertently cause damage the mitochondria and even the cells themselves. In the mitochondria, such damage is largely prevented by a small, protein-like molecule called glutathione. Like many "antioxidant" molecules, glutathione must be constantly recycled, and it is vitamin B2 that allows this recycling to take place. (Technically, vitamin B2 is a cofactor for the enzyme glutathione reductase that reduces the oxidized form of glutathione back to its reduced version.) A cup of green beans supplies 7.1% of the DV for riboflavin.

Iron for Energy

Green beans are a very good source of iron, an especially important mineral for menstruating women, who are more at risk for iron deficiency. Boosting iron stores with green beans is a good idea, especially because, in comparison to red meat, a well-known source of iron, green beans provide iron for a lot less calories and are totally fat-free. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. And, if you're pregnant or lactating, your needs for iron increase. Growing children and adolescents also have increased needs for iron. In one cup of green beans, you'll be provided with 8.9% of the daily value for iron.

Rich in Minerals for Energy and Antioxidant Protection

As noted above, green beans are a very good source of iron. Iron is as essential part of hemoglobin, a molecule essential to energy production since it is responsible for transporting and releasing oxygen throughout the body. But hemoglobin synthesis also relies on copper. Without copper, iron cannot be properly utilized in red blood cells. Fortunately, both minerals are supplied in green beans, which also contain 6.5% of the daily value for copper.

In addition to its role in hemoglobin synthesis, copper may be helpful in reducing the symptoms of rheumatoid arthritis. Copper, along with manganese (yet another trace mineral for which green beans are an excellent source), is an essential cofactor of a key oxidative enzyme called superoxide dismutase. Superoxide dismutase disarms free radicals produced within the mitochondria (the energy production factories within our cells). Copper is also necessary for the activity of lysyl oxidase, an enzyme involved in cross-linking collagen and elastin, both of which provide the ground substance and flexibility in blood vessels, bones and joints. One cup of green beans provides 18.5% of the DV for manganese.

Vitamins C, A and Zinc for Optimal Immune Function

Green beans' vitamin A (through its concentration of beta-carotene) and vitamin C are part of the sine qua non of a healthy immune system. Beta-carotene and vitamin A are fat-soluble antioxidants, while vitamin C functions as an antioxidant in the water-soluble areas of the body. So, between their beta-carotene and vitamin C content, green beans have all areas covered against damage from oxygen free radicals.

In addition to its antioxidant activity, vitamin C is critical for good immune function. Vitamin C stimulates white cells to fight infection, directly kills many bacteria and viruses, and regenerates vitamin E after it has been inactivated by disarming free radicals.

Healthy food: Bell peppers

Want to find out awesome information about many diverse foods?
Check out this site: http://www.whfoods.com

Colorful Protection Against Free Radicals

Want to color your life healthy? Brightly colored bell peppers, whether green, red, orange or yellow, are rich sources of some of the best nutrients available. To start, peppers are excellent sources of vitamin C and vitamin A (through its concentration of carotenoids such as beta-carotene), two very powerful antioxidants. These antioxidants work together to effectively neutralize free radicals, which can travel through the body causing huge amounts of damage to cells. Free radicals are major players in the build up of cholesterol in the arteries that leads to atherosclerosis and heart disease, the nerve and blood vessel damage seen in diabetes, the cloudy lenses of cataracts, the joint pain and damage seen in osteoarthritis and rheumatoid arthritis, and the wheezing and airway tightening of asthma. By providing these two potent free radical destroyers, bell peppers may help prevent or reduce some of the symptoms of these conditions by shutting down the source of the problem.

Reduce Risk of Cardiovascular Disease

For atherosclerosis and diabetic heart disease, peppers also contain vitamin B6 and folic acid. These two B vitamins are very important for reducing high levels of homocysteine, a substance produced during the methylation cycle (an essential biochemical process in virtually every cell in the body). High homocysteine levels have been shown to cause damage to blood vessels and are associated with a greatly increased risk of heart attack and stroke. In addition to providing the vitamins that convert homocysteine into other beneficial molecules, bell peppers also provide fiber that can help lower high cholesterol levels, another risk factor for heart attack and stroke.

Promote Optimal Health

Red peppers are one of the few foods that contain lycopene, a carotenoid whose consumption has been inversely correlated with prostate cancer and cancers of the cervix, bladder and pancreas. Recent studies suggest that individuals whose diets are low in lycopene-rich foods are at greater risk for developing these types of cancers.

For people worried about colon cancer, the fiber found in peppers can help to reduce the amount of contact that colon cells have with cancer-causing toxins found in certain foods or produced by certain gut bacteria. In addition, consumption of vitamin C, beta-carotene, and folic acid, all found in bell peppers, is associated with a significantly reduced risk of colon cancer.
Consuming foods rich in beta-cryptoxanthin, an orange-red carotenoid found in highest amounts in red bell peppers, pumpkin, corn, papaya, tangerines, oranges and peaches, may significantly lower one's risk of developing lung cancer. A study published in Cancer Epidemiology, Biomarkers and Prevention reviewed dietary and lifestyle data collected from over 60,000 adults in Shanghai, China and found that those eating the most crytpoxanthin-rich foods showed a 27% reduction in lung cancer risk. When current smokers were evaluated, those who were also in the group consuming the most cryptoxanthin-rich foods were found to have a 37% lower risk of lung cancer compared to smokers who ate the least of these health-protective foods.

Promote Lung Health

If you or someone you love is a smoker, or if you are frequently exposed to secondhand smoke, then making vitamin A-rich foods, such as bell peppers, part of your healthy way of eating may save your life, suggests research conducted at Kansas State University.

While studying the relationship between vitamin A, lung inflammation, and emphysema, Richard Baybutt, associate professor of nutrition at Kansas State, made a surprising discovery: a common carcinogen in cigarette smoke, benzo(a)pyrene, induces vitamin A deficiency.

Baybutt's earlier research had shown that laboratory animals fed a vitamin A-deficient diet developed emphysema. His latest animal studies indicate that not only does the benzo(a)pyrene in cigarette smoke cause vitamin A deficiency, but that a diet rich in vitamin A can help counter this effect, thus greatly reducing emphysema.

Baybutt believes vitamin A's protective effects may help explain why some smokers do not develop emphysema. "There are a lot of people who live to be 90 years old and are smokers," he said. "Why? Probably because of their diet…The implications are that those who start smoking at an early age are more likely to become vitamin A deficient and develop complications associated with cancer and emphysema. And if they have a poor diet, forget it." If you or someone you love smokes, or if your work necessitates exposure to second hand smoke, protect yourself by making sure that at least one of the World's Healthiest Foods that are rich in vitamin A, such as bell peppers, is a daily part of your healthy way of eating.

Seeing Red May Mean Better Eyesight

Bell peppers appear to have a protective effect against cataracts, possibly due to their vitamin C and beta-carotene content. Italian researchers compared the diets of hospital patients who had cataracts removed with patients who had not undergone the operation. Certain vegetables, including sweet peppers, reduced the cataract operation risk. The red variety of bell peppers also supply the phytonutrients lutein and zeaxanthin, which have been found to protect against macular degeneration, the main cause of blindness in the elderly.

Protection against Rheumatoid Arthritis

While one study suggests that high doses of supplemental vitamin C makes osteoarthritis, a type of degenerative arthritis that occurs with aging, worse in laboratory animals, another indicates that vitamin C-rich foods, such as bell and chili peppers, provide humans with protection against inflammatory polyarthritis, a form of rheumatoid arthritis involving two or more joints.

The findings, presented in the Annals of the Rheumatic Diseases were drawn from a study of more than 20,000 subjects who kept diet diaries and were arthritis-free when the study began, and focused on subjects who developed inflammatory polyarthritis and subjects who remained arthritis-free during the follow-up period. Subjects who consumed the lowest amounts of vitamin C-rich foods were more than three times more likely to develop arthritis than those who consumed the highest amounts.

Green Pepper is a plump bell shaped vegetable that is used in salad, as ingredient to some dishes and is used as garnishing. Bell peppers has a sweet taste and it is not spicy. Green Pepper is a rich source of Vitamins C and A.



Nutritive Values of Green Bell Pepper : Per 100 gm.

* Vitamin A : 630 I.U.
* Vitamin B : Thiamine .04 mg.;
* Vitamin C : 120 mg.;
* Calcium : 11 mg.
* Phosphorus : 25 mg.
* Potassium : 170 gm.
* Carbohydrates : 5.7 gm.
* Protein : 1.2 gm.
* Calories : 25

Green Bell Pepper is beneficial in the following cases :

1. Liver disease
2. Obesity
3. Constipation
4. Arthritis
5. High blood pressure
6. Acidosis (deficiency of alkalinity in the blood)
7. May help prevent cancer in organ and glands lined by epithelial tissue due to its high Vitamin A content.
8. Smaller red pepper, known as hot peppers, have been found to be valuable for :Colds, Asthma, Inflamed sinus, Malaria, Destroying intestinal worms.

Take the Power back: Choose Life and Health

Take the Power back: Choose Life and Health by Heather Havey, M.A.

Because our population is exploding, and our earth is heating up...Because developers are cutting down every stand of trees and replacing them with parking lots, stores, lawns, and oversized homes...Because we are in trouble...

1. Plant lots of trees.

Plant a tree each week for the rest of your life. Give them as gifts. Trees shade and cool the earth, give us the oxygen we breathe, add beauty, provide animal habitat, and so much more.

2. Grow your own food or buy local.

Please read the full article, with more tips: http://www.examiner.com/x-18399-Honolulu-Health-and-Happiness-Examiner~y2009m8d16-Take-the-Power-back-Choose-Life-and-Health

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'First’ organic chia enters US market

'First’ organic chia enters US market
By Lorraine Heller
07-Apr-2009

http://www.foodnavigator-usa.com/content/view/print/242583

‘Superfood’ firm Navitas Naturals has launched what it claims to be the first organically certified chia seed product available on the North American market.

The firm said it will supply the omega-3-rich seed both to the retail market and to the manufacturing sector.

Chia is the edible seed of the desert plant Salvia hispanica, a member of the mint family, which grows in Latin American countries including Mexico, Argentina and Peru. The seeds are said to be a significant source of omega-3 and omega-6 fatty acids. They are also rich in fiber (over 5 percent soluble fiber), protein (over 20 percent), amino acids, and a range of nutrients, vitamins and minerals (including calcium, B vitamins, zinc, boron, potassium, copper and phosphorus). They are also said to be a stable source of antioxidants.

“Modern consumers’ appetite for international food, combined with the growing trend for healthier organic options, is fueling the popularity of organic ‘power foods’ from around the world,” stated the company.

“By reintroducing ancient natural foods to the Western world, Navitas Naturals is expanding the functional food category and providing options with more bio-available essential nutrients, vitamins and minerals than most supplements and chemical extracts.”

Navitas said it sources its chia from the highlands of Mexico, where it is “sustainably harvested”. The product is USDA organic certified, said the firm.

The company explained that the essential fatty acid profile of chia seeds provides omega-3s and omega-6s in a ratio of 3:2.

to read the full article:
http://www.foodnavigator-usa.com/Financial-Industry/First-organic-chia-enters-US-market/?c=NAUpDVS3q2rXe8ZdclLApg%3D%3D&utm_source=newsletter_weekly&utm_medium=email&utm_campaign=Newsletter%2BWeekly

Healthy eating: 10 ways to add pizazz

Healthy eating: 10 ways to add pizazz
If you think healthy eating is boring, you may simply need to get your creative juices flowing. Try these 10 simple ways to stick with your healthy-eating plan.
By Mayo Clinic staff

http://www.mayoclinic.com/health/healthy-eating/NU00641

Whether you're just starting a plan for healthy eating or have been following a healthy diet for years, sticking to it can sometimes be challenging. But healthy eating doesn't have to be boring or tiresome. Flavorful food combinations, new cooking ideas and an inventive spirit can add pizazz to your meals and snacks and keep you motivated to meet your goals for healthy eating.

Here are 10 ways to keep you on course toward healthy eating:

1. Get out of the rut. Experiment with new foods and combinations. Try mango or peach slices on whole-wheat toast with a little peanut butter and honey. Toss some mandarin orange or peach slices into a salad.

[abridged]

4. Go short. Make a nutritious snack rather than a full meal when time is tight. For example, spread a brown rice cake with ricotta cheese and fresh strawberries or low-sugar, spreadable fruit. Or try low-fat corn muffins with apple and 'cheese' slices, or fat-free refried beans mixed with salsa, a small amount of Vegan sour cream and baked tortilla chips.

5. Be sneaky. Add crushed bran cereal or unprocessed wheat bran to baked products, such as 'meatloaf', breads, muffins, casseroles, cakes and cookies. Also, use bran products as a crunchy topping for casseroles, salads or cooked vegetables.

6. Go greener. Vary your salad greens and enjoy the multitude of flavors and textures that are available besides plain iceberg lettuce. Choices include arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress. Buy a different variety each week or just mix and match.

To read the full article: target="_blank">http://www.mayoclinic.com/health/healthy-eating/NU00641

Dark fruit and veg may fight colon cancer cells

Dark fruit and veg may fight colon cancer cells
Source: telegraph.co.uk
17 Mar 2009

UK: Dark-coloured fruits and vegetables may help to protect against colon cancer, research has shown. Scientists found that the chemicals that give foods such as grapes, radishes, purple carrots and bilberries their colour significantly slow the growth of colon cancer cells.

Evidence from experiments on rats and on human colon cancer cells suggests that anthocyanins, the compounds that colour most red, purple and blue fruits and vegetables, slow the growth of the cells by anything from 50 to 80 per cent.

The findings take scientists a step closer to figuring out what gives fruits and vegetables their cancer-fighting properties.

"These foods contain many compounds, and we're just starting to figure out what they are and which ones provide the best health benefits," said Monica Giusti, the lead author and assistant professor of food science at Ohio State University, Columbus, who presented her findings yesterday at the national meeting of the American Chemical Society in Boston.

In studies on human colon cancer cells grown in laboratory dishes, the researchers tested the anti-cancer effects of anthocyanin-rich extracts from fruits and vegetables with deep colours. Anthocyanin pigments from radishes and black carrots slowed the growth of cancer cells from 50 to 80 per cent.

Pigments from purple corn and chokeberries (almost black berries from shurbs native to North America) not only stopped the growth of cancer cells, but also killed roughly 20 per cent of the cancer cells while having little effect on healthy cells.

This was confirmed by measurements which showed the amount of anthocyanin that was needed to reduce cancer cell growth by half. Extract derived from purple corn was the most potent, in that it took
the least amount of this extract (14 micrograms per millilitre of cell growth solution) to cut cell numbers in half. Chokeberry and bilberry extracts were nearly as potent.

Radish extract proved the least potent, as it took nine times as much to cut cell growth by 50 per cent. "All fruits and vegetables that are rich in anthocyanins have compounds that can slow down the growth
of colon cancer cells in experiments in laboratory dishes and possibly inside the body," Giusti told The Daily Telegraph.

In animal studies, rats induced with colon cancer cells were fed a daily diet of anthocyanin extracts either from bilberries and chokeberries, which are used as flavourings or to make jams and juices.

The anthocyanin extracts reduced signs of colon tumours by 70 and 60 per cent, respectively, when compared with control rats.

Giusti says the results suggest that anthocyanins may protect against certain gastrointestinal cancers. But she stops short of recommending one kind of fruit or vegetable over another. "There are more than 600 different anthocyanins found in nature," she said.

"While we know that the concentration of anthocyanins in the gastrointestinal tract is ultimately affected by their chemical structures, we're just beginning to scratch the surface of understanding how the body absorbs and uses these different structures."

Get Your 4 Phytonutrients in These Prevention Power Foods - Carotenoids, Anthocyanins, Flavenoids, Catechins

Get Your 4 Phytonutrients in These Prevention Power Foods
By Michelle Schoffro Cook, D.N.M., DAc, CNC

Most people know that we need adequate amounts of oxygen, water, vitamins, minerals, amino acids, fatty acids, and good carbs for great health. But you may not know much about a group of micronutrients, also called phytonutrients, that can help prevent disease and restore health and vitality. Phytonutrient-rich foods are essential to vibrant health and wellbeing, yet they are almost completely ignored by many diet plans.

There are about 2,000 known phytonutrients; many others are being discovered all the time. And, you guessed it, they’re found in fruit, vegetables, herbs, spices, nuts, sprouts and seeds. A single fruit or vegetable may contain more than 100 different types of healing phytonutrients that basically make up the immune system of the plant.

Once eaten, phytonutrients impart their incredible healing abilities inside your body. The thousands of phytonutrients are categorized into families, including carotenoids, catechins, flavonoids, lipoic acid, phytoestrogens, polyphenols, sulfurophane, and others. Let’s explore the phytonutrient families and find out how you can include more of them in your diet.
Anthocyanins

These natural, health-boosting substances give certain fruits their purple to reddish color. Not only does research show that anthocy anins have the capacity to boost short-term memory by 100 percent in just eight weeks, they also stimulate the burning of stored fat in the body to be used as fuel.

Up your intake: Anthocyanins are found in dark purple or red grapes, cherries, and berries, including blueberries, blackberries, raspberries and strawberries.

To read the full article:
http://life.gaiam.com/gaiam/p/Get-Your-4-Phytonutrients-in-These-Prevention-Power-Foods.html