Eating Colourful Fruits and Vegetables Lowering Risk of Age-related Cataracts

A $5.7 billion global medical bill to restore sight for the estimated 45 million people with cataracts could be slashed in half by a diet rich in colourful fruits and vegetables, according to an international study.

Researchers from China and the University of South Australia have published the first study of its kind to verify the link between foods high in antioxidants and a lower risk of age-related cataracts (ARC).

UniSA Senior Research Fellow Dr Ming Li and colleagues from Xi’an Jiaotong University analysed 20 studies from around the world looking at the impact of vitamins and carotenoids on cataract risk.

Despite some inconsistencies, the findings overwhelmingly support the benefits of eating citrus fruits, capsicum, carrots, tomatoes and dark green vegetables such as spinach, broccoli and kale to delay the onset of ARC.

Their paper has been published in the American Journal of Clinical Nutrition ahead of World Optometry Week (March 26-30).

“Age-related cataracts are the leading cause of visual impairment among the elderly throughout the world, with unoperated cataracts contributing to 35 per cent of all blindness,” Dr Li says. “Although cataract extraction surgery is an effective method to restore vision, it will have cost society more than $5.7 billion by 2020.”

With the population ageing dramatically and an increasing number of people needing surgery, urgent action is needed, the researchers say.

“If we could delay the onset of ARC by 10 years it could halve the number of people requiring surgery.”

Improvements would rely on global changes to most of the world’s diet, however, with current consumption of antioxidants well below the recommended level to prevent age-related cataracts.

Source: University of South Australia


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2019 Shopper’s Guide to Pesticides in Produce Released by the Environmental Working Group

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Source: Environmental Working Group

Fruit and Vegetable Safety

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Eating a diet with plenty of fruits and vegetables provides important health benefits, but it’s important that you select and prepare them safely.

Fruits and vegetables add nutrients to your diet that help protect you from heart disease, stroke, and some cancers. In addition, choosing vegetables, fruits, nuts, and other produce over high-calorie foods can help you manage your weight.

But sometimes raw fruits and vegetables contain harmful germs, such as Salmonella, E. coli, and Listeria, that can make you and your family sick. In the United States, nearly half of foodborne illnesses are caused by germs on fresh produce.

The safest produce is cooked; the next safest is washed. Enjoy uncooked fruits and vegetables while taking steps to avoid foodborne illness, also known as food poisoning.

At the store or market:

  • Choose produce that isn’t bruised or damaged.
  • Keep pre-cut fruits and vegetables cold by choosing produce that is refrigerated or kept on ice.
  • Separate fruits and vegetables from raw meat, poultry, and seafood in your shopping cart and in your grocery bags.

At home:

  • Wash your hands, kitchen utensils, and food preparation surfaces, including chopping boards and countertops, before and after preparing fruits and vegetables.
  • Clean fruits and vegetablesExternal before eating, cutting, or cooking, unless the package says the contents have been washed.
  • Wash or scrub fruits and vegetables under running water—even if you do not plan to eat the peel—so dirt and germs on the surface do not get inside when you cut.
  • Cut away any damaged or bruised areas before preparing or eating.
  • Dry fruit or vegetables with a clean paper towel.
  • Keep fruits and vegetables separate from raw foods from animals, such as meat, poultry, and seafood.
  • Refrigerate fruits and vegetables you have cut, peeled, or cooked within 2 hours (or 1 hour if the outside temperature is 90°or warmer). Chill them at 40°F or colder in a clean container.

Groups With a Higher Chance of Food Poisoning

Anyone can get a foodborne illness, but people in certain groups are more likely to get sick and to have a more serious illness. These groups are:

  • Children younger than age 5
  • Pregnant women
  • Adults aged 65 and older
  • People with weakened immune systems

If you or someone you care for has a greater chance of foodborne illness, it’s especially important to take steps to prevent it.

Source: U.S. Department of Health & Human Services

Orange Juice, Leafy Greens and Berries May Help Decreased Memory Loss

Eating leafy greens, dark orange and red vegetables and berry fruits, and drinking orange juice may be associated with a lower risk of memory loss over time in men, according to a study published in the November 21, 2018, online issue of Neurology®, the medical journal of the American Academy of Neurology.

“One of the most important factors in this study is that we were able to research and track such a large group of men over a 20-year period of time, allowing for very telling results,” said study author Changzheng Yuan, ScD, of Harvard T.H. Chan School of Public Health in Boston. “Our studies provide further evidence dietary choices can be important to maintain your brain health.”

The study looked at 27,842 men with an average age of 51 who were all health professionals. Participants filled out questionnaires about how many servings of fruits, vegetables and other foods they had each day at the beginning of the study and then every four years for 20 years. A serving of fruit is considered one cup of fruit or ½ cup of fruit juice. A serving of vegetables is considered one cup of raw vegetables or two cups of leafy greens.

Participants also took subjective tests of their thinking and memory skills at least four years before the end of the study, when they were an average age of 73. The test is designed to detect changes that people can notice in how well they are remembering things before those changes would be detected by objective cognitive tests. Changes in memory reported by the participants would be considered precursors to mild cognitive impairment. The six questions include “Do you have more trouble than usual remembering a short list of items, such as a shopping list?” and “Do you have more trouble than usual following a group conversation or a plot in a TV program due to your memory?”

A total of 55 percent of the participants had good thinking and memory skills, 38 percent had moderate skills, and 7 percent had poor thinking and memory skills.

The participants were divided into five groups based on their fruit and vegetable consumption. For vegetables, the highest group ate about six servings per day, compared to about two servings for the lowest group. For fruits, the top group ate about three servings per day, compared to half a serving for the bottom group.

The men who consumed the most vegetables were 34 percent less likely to develop poor thinking skills than the men who consumed the least amount of vegetables. A total of 6.6 percent of men in the top group developed poor cognitive function, compared to 7.9 percent of men in the bottom group.

The men who drank orange juice every day were 47 percent less likely to develop poor thinking skills than the men who drank less than one serving per month. This association was mainly observed for regular consumption of orange juice among the oldest men. A total of 6.9 percent of men who drank orange juice every day developed poor cognitive function, compared to 8.4 percent of men who drank orange juice less than once a month. This difference in risk was adjusted for age but not adjusted for other factors related to reported changes in memory.

The men who ate the most fruit each day were less likely to develop poor thinking skills, but that association was weakened after researchers adjusted for other dietary factors that could affect the results, such as consumption of vegetables, fruit juice, refined grains, legumes and dairy products.

The researchers also found that people who ate larger amounts of fruits and vegetables 20 years earlier were less likely to develop thinking and memory problems, whether or not they kept eating larger amounts of fruits and vegetables about six years before the memory test.

The study does not show that eating fruits and vegetables and drinking orange juice reduces memory loss; it only shows a relationship between them.

A limitation of the study was that participants’ memory and thinking skills were not tested at the beginning of the study to see how they changed over the course of the study. However, because all participants completed professional training, they can be assumed to have started with relatively high cognitive function in early adult life. In addition, the study participants were all male health professionals such as dentists, optometrists, and veterinarians. Thus, the results may not apply to women and other groups of men.

Source: American Academy of Neurology

Raw Fruit and Vegetables is Associated with Better Mental Health

Seeking the feel good factor? Go natural.

That is the simple message from University of Otago researchers who have discovered raw fruit and vegetables may be better for your mental health than cooked, canned and processed fruit and vegetables.

Dr Tamlin Conner, Psychology Senior Lecturer and lead author, says public health campaigns have historically focused on aspects of quantity for the consumption of fruit and vegetables (such as 5+ a day).

However, the study, just published in Frontiers in Psychology, found that for mental health in particular, it may also be important to consider the way in which produce was prepared and consumed.

“Our research has highlighted that the consumption of fruit and vegetables in their ‘unmodified’ state is more strongly associated with better mental health compared to cooked/canned/processed fruit and vegetables,” she says.

Dr Conner believes this could be because the cooking and processing of fruit and vegetables has the potential to diminish nutrient levels.

“This likely limits the delivery of nutrients that are essential for optimal emotional functioning.”

For the study, more than 400 young adults from New Zealand and the United States aged 18 to 25 were surveyed. This age group was chosen as young adults typically have the lowest fruit and vegetable consumption of all age groups and are at high risk for mental health disorders.

The group’s typical consumption of raw versus cooked and processed fruits and vegetables were assessed, alongside their negative and positive mental health, and lifestyle and demographic variables that could affect the association between fruit and vegetable intake and mental health (such as exercise, sleep, unhealthy diet, chronic health conditions, socioeconomic status, ethnicity, and gender).

“Controlling for the covariates, raw fruit and vegetable consumption predicted lower levels of mental illness symptomology, such as depression, and improved levels of psychological well-being including positive mood, life satisfaction and flourishing. These mental health benefits were significantly reduced for cooked, canned, and processed fruits and vegetables.

“This research is increasingly vital as lifestyle approaches such as dietary change may provide an accessible, safe, and adjuvant approach to improving mental health,” Dr Conner says.

The top 10 raw foods related to better mental health were: carrots, bananas, apples, dark leafy greens such as spinach, grapefruit, lettuce, citrus fruits, fresh berries, cucumber, and kiwifruit.

Source: University of Otago


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