The World Most Healthy Foods

Friday, February 25, 2011

The World Most Healthy Foods -Seafoods - Salmon's health benefits and side effects

[Medical Advisor journals] [The world healthy foods List] [The world healthy food recipes]

Salmon
Salmon is the common name for Salmonidae. They are anadromous, born in fresh water, migrate to the ocean, then travel thousands of miles in the deep sea cold water throughout their life cycle and within to five years returning to the exacted location where they were born to reproduce and die.

Nutritional supplements
1. Protein
2. Omega-3 fatty acids
3. B vitamins
4. Vitamin D
5. Astaxanthin
is a potent antioxidant that stimulates the development of healthy fish nervous systems and enhances the fish's fertility and growth rate.
6. Selenium
7. Tryptophan
8. Magnesium
9. Phosphorus
10. Etc.

Health benefits
A. Health benefits according to studies
1. Triacylglycerols
In the investigation of Intake of fish and omega-3 (n-3) fatty acids is associated with a reduced concentration of plasma triacylglycerols (TAG) found that intake of cod or salmon when compared with the control group. In conclusion, both lean and fatty fish may lower TAG, possibly by reducing the 18:1n-9/18:0 ratio related to allosteric inhibition of SCD1 activity, rather than by influencing the synthesis of enzyme protein, according to "Daily Intake of Cod or Salmon for 2 Weeks Decreases the 18:1n-9/18:0 Ratio and Serum Triacylglycerols in Healthy Subjects" by Telle-Hansen VH, Larsen LN, Høstmark AT, Molin M, Dahl L, Almendingen K, Ulven SM.(a)

2. Weight loss
In the investigation of supplementation with n3 long-chain polyunsaturated fatty acids (n3-LCPUFA) and its effect in body weight, found that At the end of the 1-month period, 16 children lost weight and 27 children gained weight. Multiple analysis demonstrated that supplementation with n3-LCPUFA decreased HOMA-IR by 15% after adjusting for puberty, treatment adherence, changes in adipokines, and weight loss. Interaction between supplementation and weight loss was significant (p = 0.007), according to "Supplementation of n3 Long-chain Polyunsaturated Fatty Acid Synergistically Decreases Insulin Resistance with Weight Loss of Obese Prepubertal and Pubertal Children" by López-Alarcón M, Martínez-Coronado A, Velarde-Castro O, Rendón-Macías E, Fernández J.(b)

3. Cholesterol
In the assessment of an increasing drive to replace fish oil (FO) in finfish aquaculture diets with vegetable oils (VO), driven by the short supply of FO derived from wild fish stocks,
found that these effects are most likely mediated by SREBP2, which responds to reductions in dietary cholesterol. These changes are sufficient to maintain whole body cholesterol levels but not HUFA levels, according to "Functional genomics reveals increases in cholesterol biosynthetic genes and highly unsaturated fatty acid biosynthesis after dietary substitution of fish oil with vegetable oils in Atlantic salmon (Salmo salar)" by Leaver MJ, Villeneuve LA, Obach A, Jensen L, Bron JE, Tocher DR, Taggart JB.(c)

d. Coronary heart disease
In determination of Omega-3-fatty acids play a protective role in the prevention of CHD,
found that The treatment with salmon oil led to a decrease of triglycerides in patients with hypertriglyceridemia and to an increase of cholesterol in hypercholesterolemia. Following the increase of malondialdehyde as measure of the lipid peroxidation a substitution of antioxidants, like vitamin E and vitamin C, seems to be useful. Further investigations are necessary before wide use of fish-oil capsules, not least to avoid side-effects, according to "[Changes in parameters of lipid metabolism and anti-oxidative potentials in elderly hyperlipoproteinemic patients treated with omega-3 fatty acids].[Article in German]" by Reuter W, Vorberg B, Sauer I, Krumpolt C.(d)

5. Antioxidants
In the research of the antioxidant effect of vitamin E after ingestion of salmon found that that megadoses of vitamin E, far from having pro-oxidative activity, actually increase the anti-oxidative capacity of the liver, especially after ingestion of salmon oil, according to "Effects of megadoses of dietary vitamin E on the antioxidant status of rats fed lard or salmon oil" by Flader D, Brandsch C, Hirche F, Eder K.(e)

6. Etc.

B. Health benefits according to concentration
1. Vitamin D
Vitamin D not only is important to the heart health with calcium supplementation, according to "Systematic review: Vitamin D and calcium supplementation in prevention of cardiovascular event` by Wang L, Manson JE, Song Y, Sesso HD.(Ia) but also plays an vital role in epidemiological associations between vitamin D status and a large number of autoimmune and inflammatory diseases, according to "Vitamin D and inflammation" by Guillot X, Semerano L, Saidenberg-Kermanac'h N, Falgarone G, Boissier MC.(I)

2. Vitamin B12
Besides supporting the production of red blood cell and maintaining the proper duplication of DNA, the genetic material in all cells, according to the study of "Vitamin B 12 and the macromolecular composition of Euglena. II. Recovery from unbalanced growth induced by Vitamin B 12 deficiency" by Johnston PL, Carell EF., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/4633443), it also plays an important role in promoting neurite outgrowth, according to the study of "Akt/mammalian target of rapamycin signaling pathway regulates neurite outgrowth in cerebellar granule neurons stimulated by methylcobalamin" by Okada K, Tanaka H, Temporin K, Okamoto M, Kuroda Y, Moritomo H, Murase T, Yoshikawa H., posted in PuBmed (http://www.ncbi.nlm.nih.gov/pubmed/21458538)

3. Tryptophan
It is one of important element in assisting the production of serotonin hormone of which is essential to enhance relaxation and sleep, according to the study of "The tryptophan depletion test. Impact on sleep in healthy subjects and patients with obsessive-compulsive disorder" by Huwig-Poppe C, Voderholzer U, Backhaus J, Riemann D, König A, Hohagen F., posted in PubMed(IV) and reduces the risk of , panic, social anxiety, and post-traumatic stress disorders, according to the study of "Effects of acute tryptophan depletion in serotonin reuptake inhibitor-remitted patients with generalized anxiety disorder" by Hood SD, Hince DA, Davies SJ, Argyropoulos S, Robinson H, Potokar J, Nutt DJ., posted in PubMed (II)

4. Selenium
Salmon contains trace minerals selenium which is essential for the healthy function of the thyroid and immune system as it increases the antioxidant defense system by fighting against the forming of free radicals and reduce the risk of irregular cells growth causes of tumor and cancer, according to the study of "Selenium in the immune system" by Arthur JR, McKenzie RC, Beckett GJ., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/12730442)

5. Protein
In the research of the importance of dietary proteins influence body weight by affecting four targets for body weight regulation: satiety, thermogenesis, energy efficiency, and body composition, found that Ingestion of dietary proteins in diabetes type 1 exerts a delayed postprandial increase in blood glucose levels due to protein-induced stimulation of pancreatic glucagon secretion. Higher than minimal amounts of protein in the diet needed for nitrogen balance may play an important role for the increasing number of elderly obese subjects in our industrialized societies, since proteins exert beneficial effects in the conditions of overweight, metabolic syndrome, cardiovascular risk factors, bone health, and sarcopenia. Adverse effects of increased dietary proteins have been observed in subjects with renal impairment- this problem is frequently observed in the elderly, hypertensive, and diabetic population. Nevertheless, dietary proteins deserve more attention than they have received in the past, according to "Dietary proteins in obesity and in diabetes" by Keller U.(III)

6. Omega 3 fatty acids
Omega 3 fatty acids is necessary to maintain the ratio of good and bad cholesterol, thus reducing the risk of cholesterol inflammation according to the study of "In vitro fatty acid enrichment of macrophages alters inflammatory response and net cholesterol accumulation" by Wang S, Wu D, Lamon-Fava S, Matthan NR, Honda KL, Lichtenstein AH., posted in PubMed (IV) and forming of free radical in the heart cells, leading to heart diseases. It also reduces the risk of plaque forming in the arterial wall, thus also decreasing the risk of stoke, according to the study of "N-3 vs. saturated fatty acids: effects on the arterial wall" by Sudheendran S, Chang CC, Deckelbaum RJ., posted in PubMed (V).

7. Etc.

C. Other health benefits
1. Cardiovascular disease
It contains high levels of Omega-3 Fatty Acids that helps to reduce the levels of bad cholesterol, thus reducing the risk of hardening of arteries and veins and damaging the functions of amino acids in repairing the cardiovascular tissues according to the study of "Fish oil for the treatment of cardiovascular disease" by Weitz D, Weintraub H, Fisher E, Schwartzbard AZ, posted in PubMed(1)

2. High blood pressure
Since Omega 3 fatty acids lower cholesterol level, it also reduces the risk hypertension, leading to prevent hardening of walls of arteries and veins, causing heart diseases and stroke, according to the study of "Long-chain omega-3 Fatty acids and blood pressure" by Liu JC, Conklin SM, Manuck SB, Yao JK, Muldoon MF., posted in PubMed(2), researchers wrote that increasing DHA (Docosahexanenoic acid) consumption through diet modification rather than large dose supplementation represents a candidate strategy for future studies of hypertension prevention.American Journal of Hypertension (2011). doi:10.1038/ajh.2011.120.

3. Insulin sensitive
Researchers in the University of California and San Diego School of Medicine found that the omega-3 fatty acids trigger this macrophage receptor, which results in improved systemic insulin sensitivity, by identifying an important receptor on macrophages which is found plentifully in obese body fat.

4. Menstrual cycle
Imbalance of Omega 3 and 6 fatty acids can cause the over production of prostaglandin hormone, leading to over reaction of the abdominal muscle, causing menstrual cramps and pain, according to the study of "Effect of Clupeonella grimmi (anchovy/kilka) fish oil on dysmenorrhoea" by Moghadamnia AA, Mirhosseini N, Abadi MH, Omranirad A, Omidvar S., posted in PubMed(4), researchers wrote that the treatment groups reported a significant difference after 3 months of supplementation with fish oil (visual analogue scale score 20.9 compared with 61.8 for the placebo (P= 0.001).

5. Anti inflammation
It is said the Omega 3 fatty acids beside reduced the risk of inflammatory effects on our joints and improved blood flow, by regulating the migration of inflammatory cells that cause inflammation, but also autoimmune diseases as a result of the elevation of IL-1 and the proinflammatory leukotriene LTB(4) produced by omega-6 fatty acids, according to the study of "Omega-3 fatty acids in inflammation and autoimmune diseases" by

Simopoulos AP., posted in PubMed(5)

6. Etc.

Side effects
1. Research has revealed canthaxanthin may have negative effects on the human eye, accumulating in the retina, according to the study of "Canthaxanthin retinopathy: long-term observations" by Hueber A, Rosentreter A, Severin M., posted in PubMed(5)
2. Upset stomach and brief nausea, sometimes accompanied by flatulence.
3. Parasites if it is eaten raw
4. Etc.

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The World Most Healthy Foods -Whole Grain - Whole wheat (Triticum)s health benefits and side effects

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Whole wheat
Wheat is a type of glass originally from the Middle East, but now cultivated worldwide for commercial purposes. In its natural unrefined state, it contains many important nutrients that can help nourish the healthy body and enhances fertility in men and women alike.

Nutritional Supplements
1. Carbohydrates
2. Dietary fiber
3. Protein
4. Vitamin B Complex
5. Tryptophan
6. Calcium
7. Iron
8. Magnesium
9. Manganese
10. Phosphorus
11. Potassium
12. Zinc
13. Etc.

Heath Benefits
A. Health benefits according to studies
1. Hyperglycemic/hyperinsulinemic effects
In the assessment to the effects of 6-week consumption of whole grain wheat sourdough bread in comparison to white bread on fasting serum lipids in normoglycemic/normoinsulinemic (NGI; n = 14) and hyperglycemic/hyperinsulinemic (HGI; n = 14) adults, found that add to limited literature comparing wheat whole grains to wheat refined grains on CVD risk and highlight the need to consider genetic variation in relation to lipoprotein lipid content and CVD risk, according to "The effect of whole grain wheat sourdough bread consumption on serum lipids in healthy normoglycemic/normoinsulinemic and hyperglycemic/hyperinsulinemic adults depends on presence of the APOE E3/E3 genotype: a randomized controlled trial" by Tucker AJ, Mackay KA, Robinson LE, Graham TE, Bakovic M, Duncan AM.(a)

2. Prostate cancer progression
In the investigation of rye whole grain and bran products (RP) or refined wheat products with added cellulose (WP) and theirs effect on pregression of prostate cancer found that Daily excretion of 5 lignans was higher after the RP treatment than after the WP treatment (P < 0.001). We conclude that whole grain and bran from rye resulted in significantly lower plasma PSA compared with a cellulose-supplemented refined wheat diet in patients with prostate cancer. The effect may be related to inhibition of prostate cancer progression caused by decreased exposure to insulin, as indicated by plasma insulin and urinary C-peptide excretion, according to "Rye whole grain and bran intake compared with refined wheat decreases urinary C-peptide, plasma insulin, and prostate specific antigen in men with prostate cancer" by Landberg R, Andersson SO, Zhang JX, Johansson JE, Stenman UH, Adlercreutz H, Kamal-Eldin A, Aman P, Hallmans G.(b)

3. Antioxidants
In the classification of Anthocyanins of whole purple wheat, unpolished red rice, and partially polished red rice before and after processing to produce infant cereals and it antioxidant efect found that purple wheat infant cereals had higher cellular antioxidant activity than unpolished red rice ones (p < 0.05). Whole purple wheat infant cereals showed higher antioxidant activity than the commercial infant cereal, suggesting a possibility of improving infant antioxidant status by incorporating this grain in their diet, according to "Comparative Evaluation of the Antioxidant Potential of Infant Cereals Produced from Purple Wheat and Red Rice Grains and LC-MS Analysis of Their Anthocyanins" by Hirawan R, Diehl-Jones W, Beta T.(c)

4. Glucose and Lipid metabolism
In the observation of Whole grain products, fish and bilberries and theirs effect on Glucose and Lipid metabolism found that the diet rich in whole grain and low insulin response grain products, bilberries, and fatty fish improve glucose metabolism and alter the lipidomic profile. Therefore, such a diet may have a beneficial effect in the efforts to prevent type 2 diabetes in high risk persons, according to "Whole grain products, fish and bilberries alter glucose and lipid metabolism in a randomized, controlled trial: the Sysdimet study" by Lankinen M, Schwab U, Kolehmainen M, Paananen J, Poutanen K, Mykkänen H, Seppänen-Laakso T, Gylling H, Uusitupa M, Orešič M.(d)

5. Etc.

B. Health benefits according to concentration
1. Manganese
It is one of important trace in preventing osteroposis, according to the study of "[Study of estrogen deficiency impact on manganese levels in teeth and mandible of rats after ovariectomy]. [Article in Polish]" by Rahnama M, Błoniarz J, Zareba S, Swiatkowski W.(4)and regulating blood sugar level, according to the study of "[An inadequate intake of manganese may favour insulin resistance in girls]. [Article in Spanish]" by Rodríguez-Rodríguez E, Bermejo LM, López-Sobaler AM, Ortega RM.(I)

2. Dietary fiber
Since it contains high levels of fiber, it reduces the risk of type II diabetes and insulin sensitive, according to the study of "Efficacy of high-fiber diets in the management of type 2 diabetes mellitus" by Wolfram T, Ismail-Beigi F., posted in PubMed(II)

3. Tryptophan
Tryptophan is one of the 10 essential amino acids which the body uses to synthesize the proteins for brain cells need, thus enhancing the nerve cells in information transmitting between themselves and cells in the parts of the body that reduces the risk of anxiety and depression, according to the study of "The effects of tryptophan depletion on neural responses to emotional words in remitted depression" by Roiser JP, Levy J, Fromm SJ, Nugent AC, Talagala SL, Hasler G, Henn FA, Sahakian BJ, Drevets WC.(III)

4. Magnesium
Magnesium not only important for bone health, according to the study of "Magnesium, zinc, copper, manganese, and selenium levels in postmenopausal women with osteoporosis. Can magnesium play a key role in osteoporosis?" by Odabasi E, Turan M, Aydin A, Akay C, Kutlu M(6) but also play and important role in protecting against Alzheimer's disease, according to the study of "Altered ionized magnesium levels in mild-to-moderate Alzheimer's disease" by Barbagallo M, Belvedere M, Di Bella G, Dominguez LJ.(IV)

5. Etc.

C. Other health benefits
1. Weight control and body organs
Since whole wheat in its natural state, it contains high amount of fiber that can reduce the fluctuation of insulin and the risk of depress of pancreas that can increase appetite and weigh gain., according to the study of "The effect of using whole wheat grain in the diet of game pheasants on their body weight, dimensions and development of some internal organs" by Kokoszyński D, Bernacki Z, Cisowska A., posted in PubMed(1).

2. Diabetes
Since fiber also reduces the risk of insulin sensitive by releasing sugar slowly in to blood stream, thus decreasing the risk of type II diabetes, according to the study of "Efficacy of high-fiber diets in the management of type 2 diabetes mellitus" by Wolfram T, Ismail-Beigi F., posted pubMed(2).

3. High blood pressure, heart disease and stroke
As we mention in the previous article, high levels of magnesium reduces the risk of blood clot by dilating blood vessels, according to the study of "Magnesium causes nitric oxide independent coronary artery vasodilation in humans" by Teragawa H, Kato M, Yamagata T, Matsuura H, Kajiyama G., posted in PubMed(3), thus decreasing the risk of high blood pressure, heart disease and stroke.

4. Cholesterol Levels
Whole wheat contains plant sterols and stanols which are proven to be effective in slowing the progression of atherosclerosis by reserving atherosclerosis naturally caused by cholesterol builds up the plaques inside the arteries, leading arteries clogged, resulting in cardiovascular diseases, according to the study of "New insights into the molecular actions of plant sterols and stanols in cholesterol metabolism" by Calpe-Berdiel L, Escolà-Gil JC, Blanco-Vaca F., posted in PubMed(4).

5. Breast cancer
High levels of lignan in whole wheat acts as antioxidant that improves the immune function in fighting against irregular cell growth, thus reducing the risk of cancer, according to the study of " Avemar, a nontoxic fermented wheat germ extract, attenuates the growth of sensitive and 5-FdUrd/Ara-C cross-resistant H9 human lymphoma cells through induction of apoptosis"byAgarwal RP, Grusch M, Hidvégi M, Jaeger W, Krupitza G, Lackner A, Madlener S, Ozsvar-Kozma M, Saiko P, Szekeres T, Fritzer-Szekeres M, Graser G posted in Journal: Oncology Reports Release date: 2009 (5), researchers found that Avemar exerts a number of beneficial effects which could support conventional chemotherapy of human malignancies.

6. Etc.

Side effects
1. Gliadin in whole wheat can weaken the immune system, leading to inflammation.
2. Wheat allergy.
3. Oxalates

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Whole Grain - Oats ((Avena sativa) Health Benefits and Side Effects

[Medical Advisor journals] [The world healthy foods List] [The world healthy food recipes]

Oat
Oat is a species of cereal grain grown for its seed and was first cultivated in Europe but is now grown all over the world, especially in Scotland and England. It is one of good crop to plant in the poor soil after crops are harvested in the Fall.

Nutritional supplements
1. Dietary fiber
2. Protein
3. B vitamins
4. Vitamin E
5. Iron
6. Magnesium
7. Calcium
8. Zinc.
9. Selenium
10. Tryptophan
11. Phosphorus
12. Manganese
9. Etc.

Health Benefits
A. Health benefits according to studies
1. Polyphenols
In the investigation of beta-glucan of Oats and its effect in heart health found that the polyphenols of oats have also recently been shown to exhibit anti-inflammatory, antiproliferative, and anti-itching activity, which may provide additional protection against coronary heart disease, colon cancer, and skin irritation, according to "Potential health benefits of avenanthramides of oats" by Meydani M.(a)

2. Cholesterol
In the assessment of oats' contents of soluble fibers, beta-glucans and their s effect on cholesterol-lowering properties found that Oat bran supplemented to a Western diet lowers plasma cholesterol, reduces levels of some inflammatory markers, increases eNOS expression and inhibits atherosclerotic lesion development in LDLr(-/-) mice. It remains to be investigated which components in oats contribute to these effects, according to "Oats (Avena sativa) reduce atherogenesis in LDL-receptor-deficient mice" by Andersson KE, Svedberg KA, Lindholm MW, Oste R, Hellstrand P.(b)

3. Celiac disease
In the study of introduction of oats in Celiac disease, die an immune-mediated disease found that The incorporation of oats into a gluten-free diet provides high fiber and vitamin B content, increased palatability, and beneficial effects on cardiovascular health. However, it is recommended that individuals with celiac disease should have both initial and long-term assessments by a health professional when introducing pure oats into a gluten-free diet, according to "Introduction of oats in the diet of individuals with celiac disease: a systematic review" by Pulido OM, Gillespie Z, Zarkadas M, Dubois S, Vavasour E, Rashid M, Switzer C, Godefroy SB.(c)

4. Coronary heart disease
In the assessment of types of carbohydrates, including whole grains and its effect on coronary heart disease (CHD) indicated that whole grain intake consistently has been associated with improved cardiovascular disease outcomes, but also with healthy lifestyles, in large observational studies. Intervention studies that assess the effects of whole grains on biomarkers for CHD have mixed results, according to "Effects of whole grains on coronary heart disease risk" by

Harris KA, Kris-Etherton PM.(d)

5. Etc.

B. Health benefits according to concentration
1. Manganese
Manganese beside is a mineral essential for energy production and metabolism of foods, it also helps to improve immune-system functioning that reduces the risk of inflammation, according to the study of "The effects of 3, 4 or 5 amino salicylic acids on manganese-induced neuronal death: ER stress and mitochondrial complexes" by Yoon H, Lee GH, Kim DS, Kim KW, Kim HR, Chae HJ., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/21477646 researchers indicated that the salicylate analogues and the antioxidants did not mediate ER stress in this model. The salicylate analogues reduced reactive oxygen species (ROS) and reversed the deficient mitochondrial membrane potential that was induced by Mn. Taken together, the 3, 4, 5 ASA worked in a similar way, regulating the Mn-induced mitochondrial dysfunction and protecting cells.

2. Selenium
Oat contains trace minerals selenium which is essential for the healthy function of the thyroid and immune system as it increases the antioxidant defense system by fighting against the forming of free radicals and reduce the risk of irregular cells growth causes of tumor and cancer, according to the study of "Selenium in the immune system" by Arthur JR, McKenzie RC, Beckett GJ., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/12730442)

3. Phosphorus
Beside providing strength to bones and teeth by working together with calcium according to the study of `[The effect of one year therapy with recombinant human growth hormone (rhGH) on growth velocity, calcium-phosphorus metabolism, bone mineral density and changes in body composition in children with growth hormone deficiency (GHD)].[Article in Polish]`by Zak T, Basiak A, Zubkiewicz-Kucharska A, Noczyńska A., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/20529605), it also works with riboflavin and niacin to improve the digestive system in absorbing vital nutrients.

4. Dietary fiber
Daily intake of right amount of fibers can prvent and treata. Diabetes, as Increased consumption of vegetables, whole grains, and soluble and insoluble fiber is associated with improved glucose metabolism in both diabetic and nondiabetic individuals. Improvements in insulin sensitivity and glucose homeostasis were more evident in participants following a plant-based diet compared with other commonly used diets, according to the study of "Efficacy of high-fiber diets in the management of type 2 diabetes mellitus" by Wolfram T, Ismail-Beigi F.(I)

5. Magnesium
Magnesium not only important for bone health, according to the study of "Magnesium, zinc, copper, manganese, and selenium levels in postmenopausal women with osteoporosis. Can magnesium play a key role in osteoporosis?" by Odabasi E, Turan M, Aydin A, Akay C, Kutlu M(II) but also play and important role in protecting against Alzheimer's disease, according to the study of "Altered ionized magnesium levels in mild-to-moderate Alzheimer's disease" by Barbagallo M, Belvedere M, Di Bella G, Dominguez LJ.(III)

6. Etc.

C. Other health benefits
1. Fiber
Since it contains high levels of fiber, it reduces the risk of type II diabetes and insulin sensitive, according to the study of "Efficacy of high-fiber diets in the management of type 2 diabetes mellitus" by Wolfram T, Ismail-Beigi F., posted in PubMed(1)

2. Beta-glucan
High levels of beta-glucan in oat, helps to reduce the risk of lung injury by reducing systemic inflammatory response, oxidative stress and lipid peroxidation in the lung tissue, pulmonary microvascular leakage, and inhibiting leukocyte infiltration into the lung tissue, according to the study of "β-Glucan protects against lung injury induced by abdominal aortic ischemia-reperfusion in rats" by Gulmen S, Kiris I, Kocyigit A, Dogus DK, Ceylan BG, Meteoglu I., posted in PubMed(2)

3. Avenanthramides
The ingredients of avenanthramides and phenolic acids in oat protect the LDL cholesterol against the forming of free radicals by inducing the functions of copper and selenium against oxidation, according to the study of "Avenanthramides and phenolic acids from oats are bioavailable and act synergistically with vitamin C to enhance hamster and human LDL resistance to oxidation" by Chen CY, Milbury PE, Kwak HK, Collins FW, Samuel P, Blumberg JB., posted in PubMed(3)

4. Immune system
Selenium in Oat improves the immune system in fighting the foreign invasion of virus and bacteria causes of infection and inflammation, according to the study of "Selenium in the immune system" by Arthur JR, McKenzie RC, Beckett GJ., posted in PubMed(4)

5. Magnesium
Magnesium is a powerful mineral that prevents the platelet clumping together by dilating blood vessels and reduces the risk of dangerous heart rhythms, thus decreasing the risk of cardiovascular diseases, according to the study of "Role of dietary magnesium in cardiovascular disease prevention, insulin sensitivity and diabetes" by Bo S, Pisu E., posted in PubMed(5)

5. Etc.

Side effects
1. Aveninin oat may trigger a reaction of coeliacs
2. No others are known

Sources
(a) http://www.ncbi.nlm.nih.gov/pubmed/19941618
(b) http://www.ncbi.nlm.nih.gov/pubmed/20553794
(c) http://www.ncbi.nlm.nih.gov/pubmed/19595389
(d) http://www.ncbi.nlm.nih.gov/pubmed/20820954

(I) http://www.ncbi.nlm.nih.gov/pubmed/20713332
(II) http://www.ncbi.nlm.nih.gov/pubmed/21967159
(III) http://www.ncbi.nlm.nih.gov/pubmed/21951617

(1) http://www.ncbi.nlm.nih.gov/pubmed/20713332
(2) http://www.ncbi.nlm.nih.gov/pubmed/20888583
(3) http://www.ncbi.nlm.nih.gov/pubmed/15173412
(4) http://www.ncbi.nlm.nih.gov/pubmed/12730442
(5) http://www.ncbi.nlm.nih.gov/pubmed/18196987

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Whole Grain - Brown rice or Hulled rice's Health Benefits and Side Effects

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Brown rice
Brown rice or unpolished rice is a kind of whole, natural grain with very brown color of which only the outermost layer of the rice kernel are removed, thus preventing the lost of nutrients

Nutritional supplements
1. Carbohydrates
2. Sugars
3. Dietary fiber
4. Fat
5. Protein
6. Thiamine (Vitamin B1)
7. Riboflavin (Vitamin B2)
8. Niacin (Vitamin B3)
9. Pantothenic acid (Vitamin B5)
10. Vitamin B6
11. Folate (Vitamin B9)
12.Calcium
13. Iron
14. Magnesium
15. Manganese
16. Phosphorus
17. Potassium
18. Sodium
19. Zinc
20. Etc.

Health benefits
A. Health benefits according to studies
1. Diabetes
In the investigation of brown rice and white rice and theirs effect in diabetes found that Substitution of whole grains, including brown rice, for white rice may lower risk of type 2 diabetes. These data support the recommendation that most carbohydrate intake should come from whole grains rather than refined grains to help prevent type 2 diabetes, according to "White rice, brown rice, and risk of type 2 diabetes in US men and women" by Sun Q, Spiegelman D, van Dam RM, Holmes MD, Malik VS, Willett WC, Hu FB.(a)

2. Human serum albumin
Human serum albumin (HSA) and how to prevent the risk of risk of viral transmission from donors found that a rice seed bioreactor produces cost-effective recombinant HSA that is safe and can help to satisfy an increasing worldwide demand for human serum albumin, according to "Large-scale production of functional human serum albumin from transgenic rice seeds" by He Y, Ning T, Xie T, Qiu Q, Zhang L, Sun Y, Jiang D, Fu K, Yin F, Zhang W, Shen L, Wang H, Li J, Lin Q, Sun Y, Li H, Zhu Y, Yang D.(b)

3. Prebiotic
In the assessment of the prebiotic effects of brown rice fermented by Aspergillus oryzae (FBRA) on the intestinal environment in vitro and in healthy adults found that FBRA has the potentials as a prebiotic, however, we could not detect its effects on the intestinal environment in vivo. The results in a clinical study indicated that FBRA could be safely used for healthy adults, according to "Effects of fermented brown rice on the intestinal environments in healthy adult" by Nemoto H, Ikata K, Arimochi H, Iwasaki T, Ohnishi Y, Kuwahara T, Kataoka K.(c)

4. Lower weight gain and hepatic lipid
In the classification of the hydrolysates of white rice protein (WRP), brown rice protein (BRP), and soy protein (SP) and its physiological effects found that animals fed the brown rice protein hydrolysate (BRPH)supplemented diet also had lower final body weight, liver weight, very low density lipoprotein cholesterol (VLDL-C), and liver cholesterol, and higher fecal fat and bile acid excretion than the control, according to "Lower weight gain and hepatic lipid content in hamsters fed high fat diets supplemented with white rice protein, brown rice protein, soy protein, and their hydrolysates" by Zhang H, Bartley GE, Mitchell CR, Zhang H, Yokoyama W.(d)

5. Hypercholesterolemia
In the experiment of white rice (WR), brown rice (BR), and germinated brown rice (GBR) and theirs effect in the progress of atherosclerosis found that rabbits fed a GBR diet demonstrated significantly lower levels of total cholesterol (TC), low-density lipoprotein (LDL), LDL/HDL, and atherogenic index (AI) and a higher level of high-density lipoprotein (HDL). Results from atherosclerotic plaque assessment, according to "Improving the lipid profile in hypercholesterolemia-induced rabbit by supplementation of germinated brown rice" by Mohd Esa N, Abdul Kadir KK, Amom Z, Azlan A.(e)

6. Etc.

B. Health benefits according to concentration
1. Manganese
It is one of important trace in preventing osteoporosis, according to the study of "[Study of estrogen deficiency impact on manganese levels in teeth and mandible of rats after ovariectomy]. [Article in Polish]" by Rahnama M, Błoniarz J, Zareba S, Swiatkowski W.(1)and regulating blood sugar level, according to the study of "[An inadequate intake of manganese may favour insulin resistance in girls]. [Article in Spanish]" by Rodríguez-Rodríguez E, Bermejo LM, López-Sobaler AM, Ortega RM.(I)

2. Selenium
Oat contains trace minerals selenium which is essential for the healthy function of the thyroid and immune system as it increases the antioxidant defense system by fighting against the forming of free radicals and reduce the risk of irregular cells growth causes of tumor and cancer, according to the study of "Selenium in the immune system" by Arthur JR, McKenzie RC, Beckett GJ., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/12730442)

3. Magnessium
Magnesium not only important for bone health, according to the study of "Magnesium, zinc, copper, manganese, and selenium levels in postmenopausal women with osteoporosis. Can magnesium play a key role in osteoporosis?" by Odabasi E, Turan M, Aydin A, Akay C, Kutlu M(II) but also play and important role in protecting against Alzheimer's disease, according to the study of "Altered ionized magnesium levels in mild-to-moderate Alzheimer's disease" by Barbagallo M, Belvedere M, Di Bella G, Dominguez LJ.(II)

4. Tryptophan
Tryptophan is one of the 10 essential amino acids which the body uses to synthesize the proteins for brain cells need, thus enhancing the nerve cells in information transmitting between themselves and cells in the parts of the body that reduces the risk of anxiety and depression, according to the study of "The effects of tryptophan depletion on neural responses to emotional words in remitted depression" by Roiser JP, Levy J, Fromm SJ, Nugent AC, Talagala SL, Hasler G, Henn FA, Sahakian BJ, Drevets WC.(III)

5. Etc.

C. Other health benefits
1. Diabetes
Since it is a complex carbohydrate and contained high amount of fiber, it helps to release the glucose into blood stream slowly, thus decreasing the risk of insulin sensitive and type 2 diabetes, according to the study of "Efficacy of high-fiber diets in the management of type 2 diabetes mellitus" by Wolfram T, Ismail-Beigi F., posted in PubMed(1)

2. Antioxidants
Beside containing high levels of magnesium which is necessary for the synthesis of fatty acids to produce energy for our body needs, it also is one of the important component of antioxidant enzyme of which increases the body in fighting against the forming of free radical, according to the study of "Analysis of antioxidant enzyme activity and magnesium level in chronic obstructive pulmonary disease (COPD)" by Kurys E, Kurys P, Kuźniar A, Kieszko R., posted in PubMed(2)

3. Calcium
It also contains a variety of important nutrients, including calcium for the hair, teeth, nails, muscles and bones, according to the article of "Minerals" posted in VeganPeace(3)

4. . Heart diseases and stroke
Lignans have been shown to significantly lower the LDL (bad) cholesterol and triglyceride levels, thus reducing the risk of plaque building up on arterial wall and decreasing the risk of hypertension, leading heart diseases and stroke, according to the study of "Health effects of phytoestrogens" by Branca F, Lorenzetti S., posted in PubMed(4)

5. Cancer
High amount of selenium helps to repair and synthesis in damaged cells by eliminating worn out or abnormal cells, according to the study of "Effects of Selenium Supplements on Cancer Prevention: Meta-analysis of Randomized Controlled Trials" by Lee EH, Myung SK, Jeon YJ, Kim Y, Chang YJ, Ju W, Seo HG, Huh BY., posted in PubMed(5)

6. Etc.

Side effects
1. Arsenic
Long term exposure to arsenic can increase the risk of abnormal cell growth, leading to cancer risk.
2. Etc.

Super foods Library, Eat Yourself Healthy With The Best of the Best Nature Has to Offer

Saturday, September 11, 2010

Fruits - Raisins ( Dry Grape -Vitis ) Health Benefits and Side Effects

[Medical Advisor journals] [The world healthy foods List] [The world healthy food recipes]

Raisins

Raisin, the dry grape by using the process of the heat of the sun or a mechanical process of oven drying, grows in many parts of the world, including many species, belong to the family Vitaceae. It is classified as A Low-Glycemic food, thus releasing glucose slowly into blood stream.

Nutritional Supplements

1. Carbohydrates

2. Sugars
3.Dietary fiber
4. Fat (Saturated, Mono-unsaturated and Poly-unsaturated fat)
5. Protein
6. Calcium

7. Magnesium

8. Potassium

9. Phosphorus
10. Sodium

11. Iron

12. Zinc

13. Vitamin A

14. Etc.

Health benefits
A. Health benefits according to studies
1. Polyphenol, phenolic acid, and tannin (PPT)
In the observation of polyphenol, phenolic acid, and tannin (PPT) of raisins and theirs effect health benefits found that in human intervention studies, raisins can lower the postprandial insulin response, modulate sugar absorption (glycemic index), affect certain oxidative biomarkers, and promote satiety via leptin and ghrelin. However, only limited numbers of studies have been performed, and it is not clear to what extent the PPT component is responsible for any effects, according to "Polyphenol content and health benefits of raisins" by Williamson G, Carughi A.(a)

2. Antioxidants
In the classification of phenolic content of grapes, sun-dried raisins, and golden raisins and their effect on ex vivo serum antioxidant capacity found that consumption of a serving of grapes or raisins each day, in addition to a typical diet, may not be sufficient to overcome postprandial oxidation when consumed with other high carbohydrate foods but may have beneficial antioxidant effects over time, according to "Antioxidant capacity and phenolic content of grapes, sun-dried raisins, and golden raisins and their effect on ex vivo serum antioxidant capacity" by Parker TL, Wang XH, Pazmiño J, Engeseth NJ.(b)

3. Type II diabetes
In the analyzing the polyphenols in grape and grape product and their effects in type II diabetes
found that grapes and other fruits contain numerous polyphenols, including the stilbene resveratrol, the flavanol quercetin, catechins, and anthocyanins that have shown potential for reducing hyperglycemia, improving beta-cell function, and protecting against beta-cell loss. Therefore, with a low mean GI and GL, grapes or grape products may provide health benefits to type 2 diabetics, according to "Type 2 diabetes and glycemic response to grapes or grape products" by Zunino S.(c)

4. Tumors
In the determination of dietary grape polyphenols and their effect on bone health found that the combined effect of dietary grape polyphenols (5 mg/kg each resveratrol, quercetin, and catechin) was tested on progression of mammary tumors in nude mice created from green fluorescent protein-tagged MDA-MB-435 bone metastatic variant. Fluorescence image analysis of primary tumor growth demonstrated a statistically significant decrease in tumor area by dietary grape polyphenols, according to "Inhibition of mammary tumor growth and metastases to bone and liver by dietary grape polyphenols" by Castillo-Pichardo L, Martínez-Montemayor MM, Martínez JE, Wall KM, Cubano LA, Dharmawardhane S.(d)

5. Immunosuppressive properties
In the research of the effects of resveratrol, a natural polyphenol found in grapes and grape products found that the immunosuppressive properties of resveratrol, which may be therapeutically useful in controlling chronic immune and/or inflammatory diseases through the down-regulation of DC differentiation and maturation, according to "Resveratrol inhibits phenotypic and functional maturation of murine bone marrow-derived dendritic cells" by

Kim GY, Cho H, Ahn SC, Oh YH, Lee CM, Park YM. (e)

6. Etc.

B. Health benefits according to concentration
1. Protein
Protein in Soybean is not only beneficial to the cardiovascular diseases, according to the study of "Soy protein, isoflavones, and cardiovascular health: an American Heart Association Science Advisory for professionals from the Nutrition Committee" by Sacks FM, Lichtenstein A, Van Horn L, Harris W, Kris-Etherton P, Winston M; American Heart Association Nutrition Committee(6), but also plays an important role in treating diabetes, according to "Effects of soy protein and isoflavones on glycemic control and insulin sensitivity: a 6-mo double-blind, randomized, placebo-controlled trial in postmenopausal Chinese women with prediabetes or untreated early diabetes" by Liu ZM, Chen YM, Ho SC, Ho YP, Woo J.(I)

2. Dietary fiber
Daily intake of right amount of fibers can prevent and treat Diabetes. As Increased consumption of vegetables, whole grains, and soluble and insoluble fiber is associated with improved glucose metabolism in both diabetic and nondiabetic individuals. Improvements in insulin sensitivity and glucose homeostasis were more evident in participants following a plant-based diet compared with other commonly used diets, according to the study of "Efficacy of high-fiber diets in the management of type 2 diabetes mellitus" by Wolfram T, Ismail-Beigi F.(II)

3. Potassium
Beside is a important minerals for lymphatic function in regulating the body fluids, it is also essential in preventing the forming of kidney stone, according to the study of "Empiric use of potassium citrate reduces kidney-stone incidence with the ketogenic diet" by McNally MA, Pyzik PL, Rubenstein JE, Hamdy RF, Kossoff EH., posted in PubMed(http://www.ncbi.nlm.nih.gov/pubmed/19596731), researchers wrote in conclusion that Oral potassium citrate is an effective preventive supplement against kidney stones in children who receive the KD, achieving its goal of urine alkalinization. Universal supplementation is warranted.

4. Calcium
calcium is best known for its effect in bone health, but it is also vital for
a. Obesity
In the investigation of low calcium intake as a risk factor for overweight and obesity found that Calcium/dairy supplementation may accentuate the impact of a weight-reducing program in obese low calcium consumers. • Calcium/dairy supplementation promotes fecal fat loss and fat oxidation. • Calcium/dairy supplementation favors a decrease in energy intake and a facilitation of appetite control in obese individuals during weight loss, according to "Human obesity: is insufficient calcium/dairy intake part of the problem?" by Tremblay A, Gilbert JA. (IIa)

b. Cardiovascular diseases
In the assessment of Calcium supplementation and its effect in cardiovascular disease found that two years after initiation, women who have consistently received supplementation with calcium and vitamin D do not experience more cardiovascular events or deaths than women who received minimal supplementation, according to "Calcium supplementation, cardiovascular disease and mortality in older women" by Shah SM, Carey IM, Harris T, DeWilde S, Cook DG.(IIb)

c. Weight loss
In the study of the role of dairy calcium intake and serum vitamin D concentrations in weight loss found both higher dairy calcium intake and increased serum vitamin D are related to greater diet-induced weight loss. This trial was registered at clinicaltrials.gov as NCT00160108, according to "Dairy calcium intake, serum vitamin D, and successful weight loss" by

Shahar DR, Schwarzfuchs D, Fraser D, Vardi H, Thiery J, Fiedler GM, Blüher M, Stumvoll M, Stampfer MJ, Shai I; DIRECT Group.(IIc)

5. Iron
Beside as a mineral in carrying life-giving oxygen to human blood cells and maintaining robust health as an essential protein component for metabolism, it also helps in synthesis of a number of essential neurotransmitters like dopamine, nor-epinephrine, along with serotonin. acccording to the study of "Brain Iron Dysregulation and the Risk of Ageing White Matter Lesions" by Gebril OH, Simpson JE, Kirby J, Brayne C, Ince PG., posted in PubMed, researchers found that The mRNA expression using QPCR suggests a pattern that favours decreased intracellular iron influx, increased ferrous oxidation and increased iron export from the cells. Iron metabolism seems to be changed in brains with WML, increased elemental iron in these brains and in turn increased production of free oxidative radicals could represent a potentiating factor for the development of ageing WML. .
6. Etc.

C. Other health benefits

1. Cardivascular disease
Since raisin contains high amount of phenols, a powerful antioxidant, it enhances the immune system awareness in fighting against the forming of free radical, thus reduce the risk of abnormal cell growth. It also prevents the oxidation of cholesterol, thereby, decreasing the risk of heart diseases and stroke, according to the study of "The polyphenol-rich extract from grape seeds inhibits platelet signaling pathways triggered by both proteolytic and non-proteolytic agonists" by Olas B, Wachowicz B, Stochmal A, Oleszek W., posted in PubMed(1)

2. Constipation
Since it also contains high amount of fiber, it promotes the movement of large intestine, thus reducing the chance of constipation, according to the study of "Fiber (glucomannan) is beneficial in the treatment of childhood constipation" by Loening-Baucke V, Miele E, Staiano A., posted in PubMed(2)

3. Oxygen transportation
Raisin contains high amount of iron that helps in the production of red blood cells and formation hemoglobin that are necessary in absorbing oxygen for the body's cells need, according to the article of "Minerals", posted in VeganPeace(3)

4. Cholesterol
Since it contains high levels of Omega 3 fatty, it raises the ratio of good cholesterol, thus reducing the risk of bad cholesterol clotting and plaguing the arterial wall, causing heart diseases and stroke, according to the study of "Addressing lipid treatment targets beyond cholesterol: a role for prescription omega-3 fatty acid therapy" by Dall TL, Bays H., posted in PubMed(4)

5. Fluid regulation
Potassium in raisin helps to balance the ratio with sodium that promote the lymphatic function in regulating the fluid in the body, thus reducing the risk of water retention, according to the article of "Potassium -A key factor in maintaining health", posted in Natural health Information Center(5)

6. Etc.

Side Effects

NO known side effect

Super foods Library, Eat Yourself Healthy With The Best of the Best Nature Has to Offer

Tuesday, August 31, 2010

Vegetables - Kale (Brassica Oleracea) Health Benefits and Side Effects

[Medical Advisor journals] [The world healthy foods List] [The world healthy food recipes]

Kale

Kale is a species of Brassica Oleracea, belong to the family Brassicaceae, native to coastal southern and western Europe. Since kale's leave is highly nutritious and easy to growth with range of long season from the middle of winter through the beginning of spring, it is cultivated as foods in most part of Europe.

Nutritional Supplements
1. Carbohydrate
2. Dietary Fiber
3. Vitamin A
4. Vitamin C
5. Niacin
6. Vitamin B1 (thiamine)
7. Vitamin B2 (riboflavin)
8. Vitamin B6
9. Folate
10. Pantothenic Acid
11. Vitamin K
12. Vitamin E
13. Copper
14. Potassium - 296 mg
15. Phosphorus
16. Magnesium
17. Calcium
18. Iron
19. Sodium
20. Zinc
21. Copper
22. Manganese
23. Selenium
24. Omega 3 Fatty Acid
25. Tryptophan
26. Etc.

Health Benefits
A. Health benefits according to studies
1. Vitamin K1 (Phylloquinone)
Vitamin K₁ is commonly used to treat warfarin toxicity, and an antidote for coumatetralyl. In the research of the absorption and plasma disappearance of vitamin K were investigated by uniformly labelling phylloquinone in kale with carbon-13 found that Modelling results demonstrated a mean (n 6) bioavailability of phylloquinone from kale to be 4.7%. Plasma and tissue half-times for phylloquinone were found to be 8.8 and 215 h, respectively, according to "Vitamin K absorption and kinetics in human subjects after consumption of 13C-labelled phylloquinone from kale" by Novotny JA, Kurilich AC, Britz SJ, Baer DJ, Clevidence BA.(a)

2. Beta-carotene, lutein, and retinol
In the investigation of plasma appearance of labeled beta-carotene, lutein, and retinol in humans after consumption of kale found that A positive relationship was observed between baseline plasma retinol levels and [13C]retinol plasma response. It is possible that this relationship was mediated either through some aspect of beta-carotene absorption or via the common pathways of metabolism for postdose and endogenous retinoid, according to "Plasma appearance of labeled beta-carotene, lutein, and retinol in humans after consumption of isotopically labeled kale" by Novotny JA, Kurilich AC, Britz SJ, Clevidence BA.(b)

3. Hepatic lutein concentrations
In the evaluation of the chemopreventive potential of water extracts of the Brassica vegetables cabbage and kale found that despite the absence of inhibitory effects of cabbage and kale aqueous extracts on placental glutathione S-transferase-positive preneoplastic lesions (PNL)., these Brassica vegetables presented protection against DNA damage, an effect possibly related to increased hepatic lutein concentrations. However, it must be pointed out that the cause-effect relationship between lutein levels and protection is hypothetical and remains to be demonstrated, according to "Water extracts of cabbage and kale inhibit ex vivo H(2)O(2)-induced DNA damage but not rat hepatocarcinogenesis" by Horst MA, Ong TP, Jordão AA Jr, Vannucchi H, Moreno FS, Lajolo FM.(c)

4. Ulcerative colitis
In the examination of PEO, an essential oil containing >95% natural PEITC, a phenethylisothiocyanate (PEITC) produced by Brassica food plants found that PEO might be a promising candidate to develop as a treatment for ulcerative colitis patients. The disease attenuation by PEO is likely associated with suppression of activation of STAT1 transcription and inhibition of pro-inflammatory cytokines, according to "Dietary phenethylisothiocyanate attenuates bowel inflammation in mice' by Dey M, Kuhn P, Ribnicky D, Premkumar V, Reuhl K, Raskin I.(d)

5. Arthritis and associated disorders
In the observation of 3,3'-Diindolylmethane (DIM), a natural compound formed during the autolysis of glucobrassicin present in Brassica food plants found that in vitro and in vivo studies confirmed the inhibition of RANKL by DIM. DIM has shown anti-arthritis activity in animal models via inhibiting the expression of RANKL, and thus may offer potential treatments for arthritis and associated disorders, according to "3,3'-Diindolylmethane attenuates experimental arthritis and osteoclastogenesis" by Dong L, Xia S, Gao F, Zhang D, Chen J, Zhang J.(e)

6. Etc

B. Health benefits according to concentration
1. Vitamin K
Vitamin K not only plays an important role in protecting our skin from aging, it is also needed for the proper clotting of blood, thus decreasing the risk of excessive bleeding, in a study of "Delayed vitamin K deficiency as a cause of bleeding: still a concern in the 21st century!" by Kasatkar P, Shetty S, Ghosh K., posted in PubMed, researchers found that Laboratory tests confirmed acquired bleeding diathesis due to vitamin K deficiency, which was corrected after adequate vitamin K supplementation. VKDB is not an uncommon phenomenon and should be considered in the differential diagnosis of a child with bleeding diathesis.

2. Vitamin A
Vitamin A is not only important in preventing types I diabetes, according to "A close relationship between type 1 diabetes and vitamin A-deficiency and matrix metalloproteinase and hyaluronidase activities in skin tissues" by Takahashi N, Takasu S.(I) but also may be associated with compromised bone health, according to "Vitamins and bone health: beyond calcium and vitamin D" by Ahmadieh H, Arabi A.(II)

3. Vitamin C
a. Asthma
Vitamin C is one of the key antioxidant vitamins which is abundant in the extracellular fluid lining the lung and low vitamin C intake has been associated with pulmonary dysfunction, such as asthma, according to the study of "Vitamin C supplementation for asthma" by Kaur B, Rowe BH, Arnold E.(III)

b. DNA Damage
Ascorbic acid (AA), known as vitamin C, has important antioxidant vitamin has exerted the activity in preventing (imazalil)IMA-induced cause of DNA damage, according to the stuyd of "The protective role of ascorbic acid on imazalil-induced genetic damage assessed by the cytogenetic tests' by Türkez H, Aydin E.(IV)

4. Manganese
Manganese beside plays an vital role for the proper and normal growth of human bone structure (accodring to the study of "Bone formation within alumina tubes: effect of calcium, manganese, and chromium dopants" by Pabbruwe MB, Standard OC, Sorrell CC, Howlett CR., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/15109850)), it also helps to reduce the risk of cancer, (according to the study of "The effects of 3, 4 or 5 amino salicylic acids on manganese-induced neuronal death: ER stress and mitochondrial complexes" by Yoon H, Lee GH, Kim DS, Kim KW, Kim HR, Chae HJ., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/21477646 researchers indicated that the salicylate analogues and the antioxidants did not mediate ER stress in this model. The salicylate analogues reduced reactive oxygen species (ROS) and reversed the deficient mitochondrial membrane potential that was induced by Mn. Taken together, the 3, 4, 5 ASA worked in a similar way, regulating the Mn-induced mitochondrial dysfunction and protecting cells.

5. Dietary fiber
Daily intake of right amount of fibers can prvent and treata. Diabetes, as Increased consumption of vegetables, whole grains, and soluble and insoluble fiber is associated with improved glucose metabolism in both diabetic and nondiabetic individuals. Improvements in insulin sensitivity and glucose homeostasis were more evident in participants following a plant-based diet compared with other commonly used diets, according to the study of "Efficacy of high-fiber diets in the management of type 2 diabetes mellitus" by Wolfram T, Ismail-Beigi F.(V)

6. Etc

C. Other health benefits
1. Free radicals
Since kale is a highly nutritious vegetable with powerful antioxidant properties, it enhances the immune system in guarding our body
a) Against the forming of free radical, cell damage caused by oxidation, irregular cell growth causes of tumors and cancer, according to the study of "Efficacy of antioxidant vitamins and selenium supplement in prostate cancer prevention: a meta-analysis of randomized controlled trials" by Jiang L, Yang KH, Tian JH, Guan QL, Yao N, Cao N, Mi DH, Wu J, Ma B, Yang SH., posted in PubMed(1)
b) Against the risk of inflammation and infection caused by foreign invasion, according to "IX. Immune System" posted in Antioxidants(2)

2. Bone density
Magnesium enhances the digestive system in absorbing calcium, by maintaining the proper ratio between them, according to the study of "Associations of calcium and magnesium in serum and hair with bone mineral density in premenopausal women" by Song CH, Barrett-Connor E, Chung JH, Kim SH, Kim KS., posted in PubMed(3)

3. Skin health
Vitamin C and K in kale decrease the risk of bleeding (Vitamin C and K) and protects the loss skin under layer (vitamin K) due to aging. Vitamin A maintains normal skin health by switching on genes and differentiating (immature skin cells) into mature epidermal cells and vitamin E and C protest skin from aging, according to the study of "Main approaches for delivering antioxidant vitamins through the skin to prevent skin ageing" by Gašperlin M, Gosenca M., posted in PubMed(4)

4. Vision health

Vitamin A protects against mascular degeneration caused by free radical, promotes good vision, according to the study of "The intake of carotenoids in an older Australian population: The Blue Mountains Eye Study" by Manzi F, Flood V, Webb K, Mitchell P., posted in PubMed(5)