Before I begin, however, let me inform you all that I bought and tried jicama! You may recall it was one of the vegetables I wrote about recently, along with sweet potatoes and kale.  First let me say that peeling the darn thing is NOT such an easy thing to do…at least not with a potato peeler…or at least not with MY potato peeler.  What I found to be easiest was prying up a strip of skin with a paring knife and just peeling it off with my fingers.  The whole time I was doing it, I kept thinking, “This thing better taste good after all this!”  As a matter of fact, it is pretty good!  The video I included with my blog post where it was described as similar to an apple, but not as sweet, and the consistency of a water chestnut was pretty accurate.  It’s crunchy and moist.  I enjoyed it.  Don’t expect a huge taste sensation; it could be considered kind of bland.  However, I would definitely suggest trying it; I’ll buy another.  It’s nice to have something new to add to my new eating repertoire.

Now…back to fruits, specifically, berries!  You may have heard the term polyphenols used before; they are plant-based chemicals which are beneficial to your health.  One of these polyphenols is anthocyanins. This nutrient helps make your favorite berry red, blue or purple.  As cited in the June 2010 issue of Life Extension, recent research is proving the health benefits of anthocyanins.  They include:

• Stopping the growth of cancer cells and actually killing them (apoptosis) in some cancers.
• Lowering heart disease risks
• Helping with eye functions
• Controlling oxidative DNA damage on a cellular level

As we discussed before, bioavailability is of utmost importance.  Quoting from Life Extension,

An 8-week, randomized, placebo-controlled study published this year confirmed not only that they are highly bioavailable—they can also significantly increase levels of other beneficial polyphenols in the blood.

Here is the list of these darlings of the fruit world:

• Blueberry
• Bilberry
• Black currant
• Cranberry
• Elderberry
• Pomegranate (is this a berry????)

To give a quick, down-and-dirty description of just part of what these fruits may do for you…

Blueberry – helps with memory; improves insulin resistance; helps protect the myocardium

Bilberry – I don’t even know what these look like, though they’re related to blueberries; inhibits ACE (which contributes to hypertension); inhibits breast cancer cells from multiplying

Black currant – I don’t know if I’ve ever seen one, although I’ve seen the jelly!  Very potent anti-viral traits; reduces oxidative stress

Cranberry – Most women already know this one…urinary tract assistance! May help fight proliferation of certain cancer cells

Elderberry – Anti-viral, as well; protects endothelial cells (lining the blood vessels) against oxidative stress

Pomegranate – cardiovascular help; reduces inflammation (arthritis); promising studies show reducing metastasis in breast cancer and cell death in other cancers

In addition to the above, it’s generally accepted that other fruits we love are also similar in benefits:

• Raspberries
• Grapes
• Strawberries
• Blackberries
• Cherries

Remember the ORAC scale (Oxygen Radical Absorbance Capacity)?  Here is where these berries fall on the scale…all behind the acai berries reported on previously, of course:

1. Pomegranates – 10,500
2. Blackberries – 5,100
3. Bilberries – 4,200
4. Blueberries – 3,200
5. Raspberries – 2,600
6. Strawberries – 2,400
7. Elderberries – 2,100
8. Cherries – 1,160
9. Black Currant – 1,100
10. Red grapes – 1,100

Obviously, we can’t go wrong with any of these fruit choices.  Anybody have an easy way of getting into one of them there pomegranate things?

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In doing further research, I came across an article about three vegetables we should add to our diets to promote longevity.  Apparently, they’re frequently eaten in the “Blue Zones”.  In case you’re not familiar with the “Blue Zones”, they’re the areas in the world where people live the longest.

Since my diagnosis and my changes in eating habits, I’ve definitely increased my intake of vegetables.  Unfortunately, I’m not extremely adventurous when it comes to eating new things; so I tend to eat the things I’m familiar with…and I tend to eat them day in and day out!  Salads made with spinach, arugala, and mixed greens, broccoli, cauliflower, celery, cucumbers, zucchini, and my very favorite…orange and red bell peppers!  I was pleased to find that one of my other favorite veggies IS on the list of these three longevity-boosting food items…SWEET POTATOES!  In fact, I just had one for dinner last night!

Well…on to the short list and a description of each, including why they’re good for you.

Sweet Potatoes

Since I’ve already mentioned my favorite, let’s talk about sweet potatoes first.  Personally, I eat mine baked with absolutely nothing on them; I think they’re plenty sweet on their own without adding butter, brown sugar, cinnamon or whatever else restaurants throw on them.  Sweet potatoes contain plentiful beta carotene, vitamins C and B, iron and phosphorous.

According to the article I read, sweet potatoes have antioxidants and anti-inflammatory properties.  It was suggested that, if you suffer from arthritis, you can use the water leftover from boiling them (and eating them, of course) to help ease painful joints!  Just rub some on!  Who knew!?!?

They’re also supposed to be good for digestion, being high in fiber and magnesium.  Because they contain vitamins B, C, beta carotene, calcium, and potassium, sweet potatoes can also help to heal stomach ulcers.  The beta carotene also places them on the list of “contenders” for staving off various cancers (colon, intestinal, prostate and kidneys).

A quick, easy, recipe on a video with the article was for sweet potato fries.  Put two tablespoons of extra virgin olive oil in a zip lock bag with garlic salt, thyme, and ground black paper.  Cut up your sweet potatoes and drop them in the baggie…SHAKE, SHAKE, SHAKE; SHAKE YOUR B..oops, sorry, I was back in the 70s there for a moment.  Bake on a cookie sheet at 350 degrees for 30 minutes.  Easy…yummy!

Kale

I admit I have heard recommendations over and over again for including kale in my diet, yet I’ve never tried it.  As recently as last Friday, I had a new acquaintance tell me she puts it in a smoothie each morning…which is a good way, apparently, to not have to taste it…LOL!  I did learn from watching a short YouTube video that in the winter months it tends to be sweeter.  As a rule, it is a little bitter and peppery tasting.

The thing you can’t get around is how much nutrition is packed in this greenery:  vitamins A, K, and C, calcium, lutein, and iron.  In fact, it has ten times more lutein and seven times the beta carotene than is contained in broccoli.  Also, one cup of kale has one-third of the calcium as a cup of milk…which we shouldn’t be drinking anyway!

The carotenoids (lutein and zeaxathin) in kale may help protect against cataracts by protecting our eyes from UV ray damage.

We all know the benefits of calcium and beta carotene.  What I didn’t realize about kale is that its sulfur content promotes enzyme production in the liver, aiding in detoxification of chemicals that may cause cancer.  Now it’s got my attention!!

Jicama

This tuber vegetable sounds like something that may be right up my alley!  According to the article (and YouTube video I watched) it can be eaten raw or cooked, alone, in salads or with other vegetables.  The video described it as a little like an apple, but not as sweet; the consistency of a water chestnut.  It’s low cal (less than 50 calories per cup).

Jicama is rich in folic acid and beta carotene, which helps to lower homocysteine levels (an amino acid that contributes to an increased risk of heart disease).  It can also help you fight off those pesky colds, because of its high content of vitamin C.

Well, I don’t know about you, but I’m kind of excited about something new to try.  Probably more about the jicama than the kale, but I’m not ruling it out!  I may wait until I get a juicer, though!  Let me know if you try any of these tasty treats, how you prepared them, and what you think.

THRIVE TO 105!!

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