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A Light for our Children’s Health

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Posted by admin on Dec 10, 2010 in Featured Articles, News

In the Advent season leading up to the mystery of Christmas, we teach our children of lighting a candle for the prophets, for the Holy Family, the shepherds, for the wise men, and to celebrate the birth of the One we know to be the way, the truth, and the light. The light of the star in the eastern sky that led all to celebrate His birth has become an important part of modern day celebrations on the top of our Christmas tree. It is important our children learn about our faith that teaches each of us to be a light in our community to love each other as He loves us.

What about that light shining in many places as we serve as a mentor to our children, grandchildren, nieces and nephews regarding our lifestyle choices? During the holiday season and beyond we can “walk the talk” regarding our diet, our activity, and how we nourish our spiritual and emotional health. Sweets are a wonderful holiday treat but we recognize the health risks associated with diet rich in sugar but limited in fruits and vegetables. Sugar can literally “paralyze” our disease-fighting white cells for several hours (footnote: Turina M, Fry DE, Polk HC Jr. Acute hyperglycemia and the innate immune system: clinical, cellular, and molecular aspects. Crit Care Med. 2005 Jul;33(7):1624-33). We want our children healthy and happy; their diet matters to their physical health, their behavior, and their learning ability. Nutrient dense diets (that is, diets rich in fruits and vegetables) provide nutritional factors that have many studies to back up their health benefits.

I was part of the generations whose mothers instilled eating your fruits and veggies was required; there was no leaving the table until the brussel sprouts disappeared. I heard:

  • carrots was important for healthy eyes
  • fish was brain food
  • crusts of bread were necessary for curly hair

While I yearned to be old enough to grow my hair long and straight, I marveled that science backed my mom up. Yes, there is a special antioxidant in the crusts of bread according to recent research CLICK HERE to read in further detail. How we marveled that mothers were never wrong!  We may have put little emphasis on the bounty of God’s garden rich in fruits, vegetables, nuts, and seeds but moms knew this nutrient dense diet was essential for healthy growing bodies and minds.

This fall, the Centers for Disease Control and Prevention told us that nearly 3 in 4 Americans fail to eat three or more servings of fruits and vegetables daily. Keep in mind, they even counted tomatoes and lettuce on a burger and the total was still short CLICK HERE to read in further detail. Harvard researchers have gathered the science to confirm that nine servings of fruits of vegetables may help to lower our blood pressure, reduce the risk of heart disease, stroke, and some cancers, lower the risk of eye and digestive problems and help to keep our appetite in check. Given that 1 in 6 American children is now labeled to have a learning or behavior disorder (from Philip Landrigan, MD, Mt. Sinai School of Medicine), we have every reason to take every step possible to improve the health of our children.

Let’s consider the research. A published study in the journal of the American Heart Association, Circulation, links eating fruits and vegetables as a child to healthier blood vessels as an adult. Click here to read in further detail http://www.newsroom.heart.org/index.php?s=43&item=1208. Let’s take a look at the fruits and vegetables our children commonly consume:

    • Bone protection- French research showed that a plant chemical (a flavonoid called phloridzin) that is found only in apples may protect post-menopausal women from bone thinning. Boron found in apples also strengthen bones.
    • Asthma protection- One study showed children with asthma who drank apple juice daily had less wheezing than children who drank apple juice only once per month. Children born to women who ate a lot of apples during pregnancy were shown to have lower rates of asthma than children whose mothers ate few apples.
    • Lower cholesterol-The pectin (a fiber) in apples lowers LDL (“bad”) cholesterol. People who ate two apples per day were shown to lower their cholesterol by as much as 16 percent.
    • Lung Cancer Prevention- A study of 10,000 people illustrated those who ate the most apples had a 50 percent lower risk of developing lung cancer. This may be due to the high levels of the plant chemicals called flavonoids, quercetin and naringin, in apples.
    • Breast Cancer Prevention- A Cornell University study found that lab animals that ate one apple per day reduced their risk of breast cancer by 17 percent, three apples per day reduced their risk by 39 percent, and six apples per day reduced their risk by 44 percent.
    • Colon Cancer Prevention-One animal study found that animals fed an extract from apple skins had a 43 percent lower risk of colon cancer. Other research shows that the pectin in apples reduces the risk of colon cancer and helps maintain a healthy digestive tract.
    • Liver Cancer Prevention-Studies found that lab animals fed an extract from apple skins had a 57 percent lower risk of liver cancer.
    • Diabetes Management-The pectin (a fiber) in apples supplies galacturonic acid to the body which lowers the body’s need for insulin and may help in the management of diabetes.
    • Weight Loss- Research found that women who ate three apples or pears per day lost more weight while dieting than women who did not eat fruit while dieting.

    • Apples

    • Prevent heart diseases- Scottish research revealed that the cholesterol level was reduced by 11 percent if seven ounces of raw carrots a day was eaten for three weeks. Swedish scientists discovered that root vegetables like carrots can reduce the chances of having a heart attack. Italian research found that those who ate more carrots had one third the risk of heart attack as compared with those who ate fewer carrots.
    • Prevent cancer- The plant chemicals known as carotenes have been linked to the reduced risk of several cancers including lung cancer. Doubling carotene consumption to the level contained in two carrots according to British researchers reduced the risk of lung cancer by more than 40 percent. In a study eating carrots that are rich in fiber reduced the risk of colon cancer by as much as 24 percent. Other research illustrated that women who ate raw carrots were five to eight times less likely to develop breast cancer than women who did not eat carrots.
    • Macular degeneration- Those who ate the most carotene in their diet were found to have a forty percent lower risk of macular degeneration compared with those who consumed the least.
    • Improves eyesight- Carrots are rich in vitamin A, the lack of which is associated with an inability to see in dim light.
    • Stroke- Those who ate a carrot daily reduced their stroke risk by 68 percent. Those who had suffered a stroke with highest blood levels of Beta carotene have the best survival rate.
    • Diabetes- The carotenoids in carrots are inversely affect insulin resistance and thus lower blood sugar.

    • Carrots

    • Asthma: Grapes are known to increase the moisture present in lungs which is important for those who suffer from asthma.
    • Heart diseases: Grapes can help to increase the nitric oxide level in the blood that improves circulation and decreases blood clots. The antioxidants found in grapes can also help prevent the oxidation of LDL cholesterol a known risk factor of heart disease.
    • Migraine: Undiluted grape juice consumed first thing in the morning has been shown to help prevent a migraine.
    • Constipation: Grapes are renowned to help prevent constipation because they contain organic acid, fruit sugar, and a fiber known as cellulose.
    • Indigestion: Grapes have the known ability to help prevent indigestion and stomach irritation
    • Fatigue: Grapes are rich in iron that can prevent fatigue. The anti-oxidants in grapes can also boost the immune system.
    • Kidney disorders: Grapes can help kidney function by reducing the acidity of uric acid.
    • Breast cancer: A study has found that purple colored Concord grape juice can help to prevent breast cancer. Breast tumors were reduced when lab animals were fed grape juice.
    • Alzheimer’s disease: A plant chemical from grapes known as resveratrol which is a polyphenol may be able to reduce the levels of amyloidal-beta peptides associated with Alzheimer’s. Other research indicates grapes may enhance brain health and delay the development of neurodegenerative diseases.
    • Vision: Three servings of grapes a day have been shown to reduce the risk of macular degeneration by over 36 %. Antioxidant-rich grapes can reduce the risk of cataracts and other diseases of oxidative stress.
    • Blood cholesterol: A plant compound called pterostilbene that can lower cholesterol is found in grapes. Saponins are present in grape skin that have been shown to help prevent the absorption of cholesterol.
    • Antibacterial activity: Red grapes have been shown to have antibacterial and antiviral properties. Their antiviral properties may help protect against poliovirus and herpes simplex virus.
    • Anticancer properties: The anti-inflammatory effect of resveratrol present in grapes may help to reduce the risk of colon and breast cancer. Other plant chemicals in grapes including anthocyanins and proanthocyanidins can inhibit the growth of cancer causing agents. Grapes have also been shown to help suppress the growth and spread of cancer cells. Grapes’ pigments can enhance the overall immunity of the body.

    • Grapes

There is little doubt that mothers were right all along that fruits and vegetables including carrots, apples, and grapes would help us to grow up to be big and strong. Busy schedules and picky appetites are challenges for every parent to insure as many servings of fruits and vegetables each day are in their children’s diet. The annual meeting of the Obesity Society presented several studies about how parents can help children to grow to love vegetables. CLICK HERE to read in further detail. Try one step each month to reach the goal of 5-9 servings of fruits and vegetables for your children this time next year.

Another great way to get an additional 5 servings of fruits and vegetables in your children’s diet each day but keep it tasty, convenient, and affordable is one ounce (2 Tablespoons) of Fruit of the Spirit, a whole fruit puree many physicians use in their clinical practices. It can be used to add flavor to water, to applesauce, to a fruit smoothie, or make a frozen fruit pop as a healthy treat. We add it to unflavored yogurt for a breakfast drink at our house. There are no leftovers and every parent feels good to share the nutritional blessings of God’s garden with their family.

Deborah Ray MS

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