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  1. Article by Jean Carper in "Eat Smart" column, USA WEEKEND, 9/1-3/95

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  1. All kinds of fruits are packed with a variety of antioxidants and nutrients, including vitamin C, potassium, fiber. In studies, people who eat lots of fruit tend to have lower risks of high blood pressure, heart attack, stroke and certain cancers, including lung, esophageal, stomach and pancreatic cancer. A recent Harvard study of 31,000 men found that those who ate the most fruit fiber--equivalent to that in five apples a day--were only half as apt to develop high blood pressure as those who ate less fruit. A National Cancer Institute study in Louisiana found that twice-a-day fruit eaters (bananas, oranges, strawberries, canned fruits, orange juice and apples) had only 40 percent the risk of pancreatic cancer of those eating fruit less than once a day. The more fruit, the lower the risk.

  2. Tasty Disease Fighters: APPLES: Very rich in pectin, a fiber that can help reduce blood cholesterol and possibly prevent cancer. In a University of Texas study, animals fed pectin had half as much colon cancer. In a recent Dutch study, men who got high doses of antioxidants from apples, as well as from tea and onions, tended to live longer and have less heart disease. GRAPES: Deep-colored grapes are among the richest sources of antioxidants, including the anti-cancer chemical quercetin. Deep-colored grapes and purple grape juice have been found to "thin the blood," discouraging clots that help clog arteries, triggering heart attacks and strokes. AVOCADOS: High in fat, but most of it monounsaturated (like olive oil), which helps protect arteries and improves blood cholesterol. Very high in potassium (thought to help deter strokes) and the antioxidant glutathione, linked to less cancer and delayed aging. BERRIES: Strawberries and raspberries are packed with anti-cancer compounds. Cranberries and blueberries help fight bacteria that cause urinary tract infections. A study published in the JOURNAL OF THE AMERICAN MEDICAL ASSOCIATION noted that drinking cranberry juice especially helped combat such infections. BANANAS and PLANTAINS: Reported to strengthen the stomach lining against assaults by acid and other noxious agents. Popular in Indian and Europe to treat and prevent ulcers. High in potassium, B6, fiber. (Plantains-- large banana-like fruits used commonly in Latino dishes--must be cooked.) CITRUS FRUITS: The orange is full of anti-cancer chemicals, including vitamin C, according to the National Cancer Institute. Grapefruit pulp contains a unique fiber that may help retard and even reverse clogging of arteries. MELONS: Cantaloupe is rich in beta carotene, thought to help boost immunity and lower the risk of cancer and heart disease. Watermelon, ounce for ounce, has the most antioxidant lycopene, linked to lower cancer rates. Fiber Treasures: Fruits are fiber-rich. Fiber suppresses cholesterol, fights constipation, and may help prevent cancer. Fiber Super Sources: Most adults should eat 25-30g of fiber a day. Fiber grams from: : 1 apple = 3.7 : 1 pear = 4 : 1 banana = 3 : ¼ cup pitted prunes = 4 : 1 cup raspberries = 8⅖ : 1 cup strawberries = 3.9 : 2 ounces raisins = 3 : 10 dried apricot halves = 3⅕ Daily Dose: Eat three or more servings of fruit a day. A serving is: 1 medium piece of fruit -or- 6 ounces fruit juice -or- ½ cup cooked or chopped raw fruit. Pesticide Watch: To get pesticides off the skin of fruits, such as apples, always scrub with a mild solution of soap and warm water (a few drops of dish detergent in a pint of water). Or peel wax-coated fruits. For extra safety, buy organic fruits, not sprayed or treated with pesticides. ...Continued in part 2. Submitted By IRIS GRAYSON On 09-24-95


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