It seems logical that eating vegetables in their raw form, as nature intended, would be the best way to preserve the nutritional quality of a fruit or vegetable, but research actually shows evidence to the contrary. Numerous studies have examined the effect cooking has on a nutrient called beta-carotene, found in dark green and orange-yellow vegetables, such as carrots, sweet potatoes, squash, spinach, broccoli, romaine lettuce, apricots, and green peppers.

Beta-carotene is converted by the body to vitamin A, which helps protect you from diseases such as cancer and heart disease, as well as depression, arthritis and infertility, just to name a few. It is also one of the few nutrients that becomes more readily available to the body when the vegetable is heated. A study published in the Journal of Agricultural and Food Chemistry showed that cooking carrots increases their level of beta-carotene. Cooking vegetables that contain beta-carotene loosens some of the tough cell membranes which helps release the antioxidants.

Another study published in the Journal of Agriculture and Food Chemistry found that cooking actually boosts the amount of lycopene in tomatoes, a red pigment found predominantly in tomatoes and other red fruits such as watermelon, pink guava, red bell pepper and papaya. Incidentally, a rich tomato sauce is an excellent source of lycopene.

Best cooking methods

When cooking vegetables or fruits some methods are better than others, depending on the vegetable and the nutrient that you want to preserve. A January 2008 report in the Journal of Agriculture and Food Chemistry said that boiling and steaming better preserves antioxidants, particularly carotenoid, in carrots, zucchini and broccoli, than frying. However, you should know that cooking fruits and vegetables does decrease other valuable vitamins and nutrients. Vitamin C is easily reduced through exposure to heat and when cooked in water. But at the end of the day, whether you enjoy your vegetables raw or prefer them piping hot, the most important thing is that you’re eating them!

Thanks to their antioxidant and anti-inflammatory properties, many studies have linked berry consumption with numerous health benefits, most notably lower cholesterol, cancer prevention and improved cardiovascular health. A 2008 study in The American Journal of Clinical Nutrition found that moderate consumption of berries resulted in favorable changes in platelet function, HDL cholesterol, and blood pressure, indicating that regular consumption of berries may play a role in the prevention of cardiovascular disease. Another study published in the Journal of Agriculture analyzed eight varieties of strawberry for their content of protective plant compounds and antioxidant capacities, and found that all cultivars were able to significantly inhibit the production of human liver cancer cells.

Antioxidants are commonly found in colorful fruits and vegetables that come in the form of polyphenols (plant chemicals), but are also found in whole grains and nuts. They protect cells against the effect of molecules, known as free radicals, produced in the breakdown of food or exposure to pollutants such as tobacco or radiation. Studies show that free radical damage is associated with inflammation and major chronic diseases such as cancer and heart diseases, as well as lung damage and asthma.

Acai gained worldwide attention after the freeze-dried pulp was found to have one of the highest antioxidant powers of any food, 10 times the antioxidants of grapes and twice the antioxidant content of blueberries. Rich in fiber, calcium, iron, and antioxidants including vitamins A and E, acai is also a good source of energy thanks to its high polyunsaturated fat content, one quality that few other berries posses.

Unfortunately, the acai berry is the victim of many overzealous marketing campaigns that make many unfounded claims. Acai is not readily available in its pure form within the US; due to the fact acai berries are highly perishable. As a result its health benefits are more commonly found in processed products, such as juices and powders that contain differing levels of potency and that do not offer the same nutritional benefit.

While there is some merit to the antioxidant content of acai berry, there is a huge variety of more accessible berries that also offer the benefit of antioxidants. One landmark study shows that just one cup of berries provides all the disease-fighting antioxidants we need in a single day. One cup of wild blueberries provides an amazing 13,427 antioxidants.

Try adding some fresh or frozen berries to your favorite smoothie recipe, or adding some dried berries to your favorite whole-grain breakfast cereal!

Seemingly, no one is safe from food-born illness when even your trusted, local grocery store could sell you a bad egg!

Where eggs are concerned, knowledge is power. Knowing which eggs are the healthiest and safest to eat will protect you and your family from any future health crises. Unfortunately, there is no way to visably tell if an egg contains harmful bacteria, but science is getting closer. According to thedenverchannel.com, a new piece of technology called a food safety test cartridge will be able to detect food-borne illnesses in 30 minutes. Set to hit the market next year, the device will allow food producers to test foods for bacteria contamination before they are shipped out to retailers.

In the mean time, you can decrease your chances of contracting a food-born illness by avoiding cracked or dirty eggs and eggs past their use-by date. There are ways to ensure that the eggs you buy are nutritious and of the highest quality. Short of raising chickens in your own back yard, buying eggs from your local farmer is the best choice. Look for a farmer that raises chickens on pasture with plenty of space per bird. Visit LocalHarvest.org for a list of farmers in your area.

It’s a known fact that eggs from pastured hens are far more nutritious than those that come from hens caged in battery farms. Yet sadly, more than 90 percent of the eggs readily available in the US come from caged hens. Caging hens is both cruel and counter productive. A recent Penn State study published in the journal Renewable Agriculture and Food Systems found that eggs from pastured hens contain more vitamins and omega-3′s than their commercially fed, battery-cage counterparts.

If convenience has you buying your eggs at the grocery store, it’s important to  know what the claims on the carton really mean, to make the right purchase.

Here is a guide to buying eggs:

• Cage-Free –  This means that the hens are not kept in cages, but they are generally kept inside in an enclosed building. What’s important to realize about this classification is that Cage-free does NOT imply antibiotics were not used. They are not organic!
• Free-Range – Chickens are kept outside of cages in either a barn or a warehouse. They have full range of motion but, and this is a big but, there’s no third-party inspection required for free-range claims. According to the Humane Society of the United States, chickens can be debeaked or forced into molting through starvation.
• Organic – A USDA-certified organic label ensures the consumer that the eggs came from hens that were not kept in cages and were given regular access to the outdoors. Most importantly, organic eggs come from hens that are fed certified-organic feed, free of antibiotics, pesticides, and other animal products, producing a more nutritious egg.
• “Natural” – Don’t be fooled by this label. It’s a round about way of saying the egg didn’t undergo certain unnatural processes (whatever that means!), but it doesn’t mean that the hens weren’t pumped with antibiotics or other unnatural substances!

The body does not produce omega-3, which is why it’s important that we get sufficient amounts through our diet. When this isn’t possible, a quality health supplement can help us maintain our daily recommended intake.

What is omega-3?

Omega-3 is an essential fatty acid (poly-unsaturated fat) comprised of a collection of nutrients, most notably eicosapentaenic acid (EPA) docosahexanoic acid (DHA) and alpha-linolenic acid (ALA).The best dietary source of both EPA and DHA omega-3 is fish, such as salmon, tuna and mackerel. Unfortunately, the average American diet is deficient in a variety of fish. The recent FDA warning that some fish may contain high levels of mercury and other harmful chemicals, could be one reason why so many people have stopped eating fish. However, two servings, or up to 12 ounces of fish per week, is deemed perfectly safe and is highly encouraged as part of a balanced diet.

This distinct lack of fish in our diet has led many people to take a fish oil supplement. Although the National Institute of Health suggests that fish oil may help lower the risk of heart attack and stroke, fish oil supplements may pose some risk to our health. The AHA recommends that only people with heart disease or high levels of triglycerides take a fish oil supplement, due to its blood thinning effects. “Very high intake (greater than three grams of EPA+DHA per day) could theoretically cause excessive bleeding in some people.” Many fish oil supplements may still present the same risk of mercury and chemical contamination as eating certain types of fish, and because the oil is highly concentrated, fish oil can also produce an unpleasant body odor.

It is possible to get adequate omega-3 through other  vegetarian food sources and supplements.

• Many plant-based foods are rich in ALA omega-3 such as ground flaxseed, chia, avocado, canola oil, broccoli, cantaloupe, kidney beans, spinach, grape leaves, Chinese cabbage, cauliflower, and walnuts.
• Many foods now come fortified with omega-3 such as eggs and bread. Look for foods that contain Algal oil, a vegetarian source of both DHA and EPA essential fatty acids, instead of fish oil.
• A flaxseed oil supplement, available as a soft gel or in liquid form, is an excellent source of ALA.  DHA and EPA supplements, that do not contain fish, are also available to buy and are recommended for pregnant and breastfeeding women to support brain and eye development.

Under the Dietary Supplement Health and Education Act of 1994, the dietary supplement manufacturer is responsible for ensuring that a dietary supplement is safe before it is marketed. FDA is responsible for taking action against any unsafe dietary supplement product AFTER it reaches the market. Generally, manufacturers do not need to register their products with FDA nor get FDA approval before producing or selling dietary supplements.

What’s the big deal? Surely supplements wouldn’t be available to buy if there was any question they could do more harm than good, right?

Wrong! Consumer Reports Magazine has released the names of 12 dangerous supplement ingredients called the “Dirty Dozen.” You’ve probably never heard of any of them but experts believe there is a high enough quantity of these ingredients, in a single supplement, to pose a real threat to your health.

The 12 most dangerous supplements:

• Aconite
• Bitter Orange
• Chaparral
• Colloidal Silver
• Coltsfoot
• Comfrey
• Country Mallow
• Germanium
• Greater Celandine
• Kava
• Lobelia
• Yohimbe

Clinical reports have linked these ingredients to serious side effects including cancer, coma, heart problems, kidney damage, liver damage, or even death. The majority of them are not proven to be beneficial, but there is increasing evidence to support the fact that they may be harmful.

One example that comes to mind is “The Blue Man,” who took Colloidal Silver for years. As a result, his skin turned permanently blue. Although the man was not found to have any  serious health problems, he serves as one example of Colloidal Silver’s undesirable side effects. “What consumers may not realize is that the supplement manufacturers routinely, and legally, sell their products without first having to demonstrate that they are safe and effective,” says Consumer Reports.

So why do so many of us still take them? It’s simple, it’s all in the clever, persuasive marketing that for many proves too hard to resist. Many of us buy into the idea that there is a “magic pill” that can either melt off pounds of fat, turn us into a super-human being at the gym, or increase our sex drive, without first doing the necessary research. Any company that makes such claims is likely taking you for a ride!

The Council for Responsible Nutrition advises all consumers to buy products from reputable companies and to talk to their doctor or health care professional about the supplements they take. Reputable supplement companies will NEVER sell supplements that contain any of the ingredients listed above, nor will they market their products on the sole promise that they are ALL you need to change your life. Rest assured, none of Core Health Innovations products contain any of the 12 ingredients listed above. CHI supplements are all-natural, safe and effective!

An item with USDA organic certification must utilize only healthy or natural ingredients that do not cause any harm to humans, animals, and its overall natural surroundings. It is guaranteed to be free of toxic chemicals, antibiotics, and hormones.

The major obstacle that lies in the way of consumers eating exclusively organic, is the hefty price tag. Organic foods cost more to cultivate and so it’s not surprising that the price tag is higher in the grocery store or at your local farmers market.

So for the average consumer who is careful how they spend their hard earned cash, is it worth while eating a partly organic diet or do we have to buy strictly organic to truly reap the benefits?

The Environmental Working Group has a list referred to as “The Dirty Dozen” of fruits and vegetables, that experts say should always be bought organic. These include foods that have a delicate skin such as nectarines, strawberries, peaches, grapes and apples. A delicate skin makes them more prone to pesticide contamination. Lettuce, potatoes and celery are examples of  vegetables that may require a variety of chemicals to grow them and so should also be bought organic. Conversely, save your pennies, and don’t buy organic produce that you can peel as it generally has less exposure to chemicals.

Where dairy is concerned, it is beneficial to buy organic. In the long run we will save ourselves exposure to pesticides, hormones and antibiotics and help protect the environment as well. Consequently, it is also healthier to buy organic meat as much of the conventional store-bought meat is treated with hormones and the other icky stuff. In particular, beef should be bought organic, where as all chicken and pork, organic or not, legally sold in the US, is always free of growth hormones.

Finally, there are other packaged or highly processed foods such as cereal bars, bread and pasta that don’t have to be bought organic. These don’t offer a significant enough difference in safety or nutritional value to warrant spending the extra money!

In this fast paced lifestyle we lead, vitamin supplements seem like the obvious answer to ensure we meet our body’s vitamin and mineral needs. It is rare to exceed the UL for a nutrient from food sources but when taken in supplement form, especially when taking a variety of single nutrient vitamins, it’s easier to go over the UL.

If we look at calcium and vitamin D for example, we rarely hear anything about exceeding recommended intake. However, with so many new fortified foods, it’s far easier today to get more calcium and vitamin D than we need, than it was 20 years ago. “I do think calcium supplements and vitamin D are likely to be useful for women at risk for osteoporosis, especially if they don’t get enough from their diet. But overall, if people eat a healthy diet, they really shouldn’t need supplements,” say doctors at Harvard Medical School.

For those of us who are getting adequate amounts of calcium through our diet, calcium and vitamin D supplements taken in excess can actually do more harm than good. According to a commentary appearing in  the Journal of the American Society Nephrology, so-called calcium-alkali syndrome is growing because of widespread use of over-the-counter calcium and vitamin D supplements. Calcium-alkali syndrome refers to dangerously high levels of calcium in the blood, which could cause high blood pressure and even kidney failure. Science Daily reports that Postmenopausal women, pregnant women, transplant recipients, patients with bulimia, and individuals who are on dialysis are at highest risk of developing this syndrome.

So how does the calcium we receive from our diet compare to calcium supplements? A study done by Purdue University found that calcium provided by dairy has an advantage over calcium carbonate (calcium supplements) in promoting bone growth and strength. A study of 300 rats revealed that the rats that were given dairy forms of calcium had stronger, longer, heavier and more dense bones, compared to the rats that were fed calcium carbonate. This is an excellent example of how dietary nutrients are preferable over supplemental forms.

Folate is another example of a nutrient that when taken in excess can impact how our body processes other vitamins. “In adults, supplemental folic acid should not exceed the UL to prevent folic acid from triggering symptoms of vitamin B₁₂ deficiency. It is important to recognize that the UL refers to the amount of synthetic folate (i.e. folic acid) being consumed per day from fortified foods and/or supplements.” says The National Institutes of Health. Most interestingly, there is NO health risk, and NO UL, for natural sources of folate found in food.

To conclude, it is far healthier to obtain our recommended intake of vitamins and minerals from the foods we eat. When this becomes difficult, taking a multivitamin is the safest way to ensure we keep nutrient intake at a desirable level. When taken as directed, most multivitamins don’t contain enough of any one vitamin to exceed UL’s .

Soybeans are nutritious. For vegans and vegetarians, soy is an important source of protein, rich in iron, zinc and calcium. Dr. Mercola, a natural health advocate, is largely against adding soy to the diet unless it’s the fermented variety such as Tempeh, Miso and Natto. Fermented soy may offer many health benefits to the body. Unfermented soy contains large amounts of natural toxins, including enzyme inhibitors that block the action of trypsin and other enzymes needed for protein digestion. “They can produce serious gastric distress, reduced protein digestion and chronic deficiencies in amino acid uptake. In test animals, diets high in trypsin inhibitors cause enlargement and pathological conditions of the pancreas, including cancer,” says Mercola.com

Research shows that Asian people, who eat large quantities of soy, have lower rates of heart disease, breast and prostate cancer, fewer hip fractures and fewer hot flashes. However, there is little research to prove that soy is the reason why. Where heart disease is concerned the AHA does at least  support soy foods for good heart health if only because they usually replace less healthful choices, like red meat, and because they deliver plenty of polyunsaturated fat, fiber, vitamins, and minerals, and are low in saturated fat.

Questionably, the biggest pro to adding soy to the diet is its effect on cholesterol levels. In 1999 the FDA endorsed soy as a means to lower cholesterol. However, according to the American Heart Association’s, eating 50 grams of soy each day lowers LDL only about 3 percent. When you consider that 50 grams of soy protein is more than half the average person’s daily protein requirement, that’s a lot of soy for a relatively insignificant decrease. You would need to drink eight 8-ounce glasses of soy milk a day!

Soy provides isoflavones and essential fatty acids. According to the Health Services Agency of Stanislaus County, CA, these isoflavones are phytoestrogens, weak estrogen-like substances made by plants. “They are similar enough to estrogen that they are able to bind to estrogen receptors, possibly explaining how soy might protect against breast cancer.” Unfortunately, these same phytoestrogens, in large quantities, may also have a negative impact. The Harvard School of Public Health brings attention to a handful of unsettling reports that suggest that concentrated supplements of soy proteins may actually stimulate the growth of breast cancer cells. “On August 12, 2000, two senior US government scientists, Drs. Daniel Doerge and Daniel Sheehan, announced their belief that soy products could cause breast cancer in women, brain cancer in both genders, and infant birth defects. Their internal protest letter within the FDA cited 28 studies showing the dangers of soy products containing isoflavones.

When we think of soy, many of us first think of tofu. Also known as textured vegetable protein, tofu is high on Mercola’s list of soy foods to be avoided. Why? It’s commercially made in large metal containers and thus contains high levels of aluminum. It’s also flavored with MSG…yuk! But above all, soy infant formula remains top of the worst soy foods list for Dr. Mercola. “Infants fed soy formula have up to 20,000 times the amount of estrogen circulating in their blood stream than infants who are not fed soy formula!”

To conclude, there is no evidence to show that soy-based foods eaten in moderation as part of a varied diet, are harmful. If you do want to add soy to your diet, to take advantage of the possible cholesterol and cardiovascular benefits, you would be wise to consume soy in moderation and at best only eat fermented forms.