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Wednesday, December 27, 2017

NUTS, VEGETABLES AND FRUITS

No, nothing today about public officials in DC.  Of course we knew from a long time ago that nuts, fruits and vegetables were good for you.  However, more and more medical studies are now showing why.

Earlier this year I wrote in this blog site:


Our 15 Craigside tables not only burgeon with wine, chocolates and coffee, but also with nuts.  An ounce of nuts each day meant your risk of death was 20% lower.  This from Harvard.  More specifically, reduction of 29% in deaths from heart disease, the major killer in American, and also from cancer.  What nuts?  Walnuts, hazelnuts, almonds, Brazil nuts, cashews, macadamias, pecans, pistachios and pine nuts.

However, it was later reported that nuts contained significant amounts of omega-6 fatty acid, which could well be bad for your health.  There are three prominent omega fatty acids: 3, 6 and 9.  When there is too much 6, your blood loses the ability to clot.  However, if you consume at least 4 parts 3 to one part 6, the risk of heart problems is reduced.

The problem is that the typical American diet has 20 omega-6s to 1 omega-3s.  The 3s come from eicosapentaenic acid (EPA) and docosahexanoic acid (DHA), found in cold water fish.  12 ounces of this type of fish/week provides half the required omega-3s.  But who eats that much fish and who wants to count omegas?

And I haven't even mentioned omega-9 fatty acids, yet.  9's are not considered to be essential, because your body can make this fatty acid.  9's are  found in avocado, olive oil and macadamia nuts, plus a bunch of other common foodstuffs.  Simply, the 9s benefit your heart, brain and general wellness.

In any case, forget what I previously said about the possible danger of nuts.  They are now said to be good for lowering your risk of heart disease.  Here is a useful table:


So back to what I previously said:  consume 4 parts (or more) omega-3 fatty acids to 1 part omega-6.  Complement with omega-9 fatty acids.

According to one health article, almonds, cashews and pistachios are best, and macadamias the worst, for they have too much fats and not enough protein.  But some things in life are worth eating because of something called taste.  Another article had macadamia nuts better than brazil, hazel and peanuts.

Reader's Digest had walnuts as #1, almonds #2, pistachios #3, macadamias #4 and cashews #5.  This one went on to recommend eating macadamia nuts every day.  And, yes, you can buy spam flavored macadamia nuts.

Yesterday yet another article indicated that more fruits and vegetables increased your longevity, reduced dementia, prevented cancer and reduced heart attacks.  Both contain fiber, antioxidants, potassium, flavonoids and so much more.

Best fruits:
  • berries:  the more you eat, the longer you live, and cranberries are particularly recommended
  • pomegranates:  contains punicalagin, great antioxidant for your heart and blood vessels
  • apples:  green apples are recommended over reds, something to do with less sugar
  • guava:  lowers risk of cancer and the best fruit for diabetics, plus the B vitamins aid your quality of life as you age
  • papaya:  lessens colon cancer and aids digestion
  • grapefruit good for preventing kidney stones and prostate cancer, cleanses your liver, good for gum health and reverses smoking damage to your lungs, but watch out about interfering with some pills you take
  • kiwi:  restores alkaline balance and prevents blood clotting in your vessels and veins
  • cantaloupe:  boosts immune system, aids for healthier skin and lessens stress
Best vegetables (higher the number the better):
  • kale (1392):  Vitamins K and C
  • spinach (968):  Vitamins K and C plus potassium
  • carrots (399):  Vitamin K
  • broccoli (392):  Vitamins C and K
  • brussels sprouts (247):  
  • peas (173):  iron (muscle) and folate
  • tomatoes (136):  Vitamins A and C, vision, immunity
  • asparagus (134):  energy booster
  • green bell pepper (113):  Vitamin C
  •  
  • avocado (75):  Vitamin K, omega-6 fatty acid
  • potatoes (64):  iron, Vitamin C and potassium
  • corn (58):  
  • artichokes (41): 
  • iceberg lettuce (54):
  • cucumbers (27):  Vitamin K
  • beets: (20):
  •  
  • radishes (13):  Vitamin C
  • onions (9):  
Read the article to find out from where those numbers came.  Imagine how fabulous vegetables are when you appreciate the wonders of onions:
  • help increase the bioavailability of lycopene, making carotenoids effective
  • has significant amounts of quercetin and anthocyanin, key flavonoids for your health (but they are mostly in the outer layers)
  • okylipins make omega-3 fatty acids in your body to manage cholesterol and maintain blood levels
  • high content of polyphenol (another flavonoid), the most prominent anti-oxidant you consume
  • lowers risk of colorectal, laryngeal and ovarian cancers
The 92 calories of onions below, provide these daily requirements:

Onions, chopped, cooked
1.00 cup
(210.00 grams)
Calories: 92
GI: low
NutrientDRI/DV

 biotin27%

 manganese16%

 copper16%


 vitamin C15%

 fiber12%


 potassium10%


 folate8%


Another vegetable for which you sacrifice some personal attraction (smell), is garlic.  In parts of the world, garlic is the most important vegetable consumed, not only for health reasons, but cuisine taste. Read this HuffPo.  Imagine Italian food and kimchi without garlic.
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I report on ocean storms that are, or will, become hurricanes, which are the same as cyclones and typhoons.  In the northern hemisphere, these storms turn in a counter-clockwise direction, clockwise for the south.  No such storm of this type has crossed the equator.  Has something to do with the Coriolis force.  Hawaii had no hurricanes this year, but Hurricane Harvey was probably the most serious problem the USA faced this past year, which, at an estimated $200 billion dollars, was the most expensive cyclonic storm in the world ever.  Amazingly enough, he was the first hurricane to make landfall over the U.S. in a dozen years.  But today:


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