{"id":4073,"date":"2012-08-16T12:00:58","date_gmt":"2012-08-16T12:00:58","guid":{"rendered":""},"modified":"2015-12-23T03:52:52","modified_gmt":"2015-12-23T03:52:52","slug":"wonder-foods-fruit","status":"publish","type":"post","link":"https:\/\/foodmedcenter.org\/es_pr\/wonder-foods-fruit\/","title":{"rendered":"Wonder Foods: Fruit"},"content":{"rendered":"

Wonder Foods: Fruit<\/strong><\/p>\n

These substances in #fruits<\/a> may prevent the harmful oxidation from both inside and outside the cell that leads to disease and signs of aging. And in terms of cancer prevention, fruits (and vegetables) are extremely powerful, says Mehmet Oz, M.D. a professor of surgery, director of the Cardiovascular Institute at Columbia University and co-author of “You: The Owner’s Manual” (HarperCollins, 2005). “Ninety percent of the population has cancer at any given point; it’s just that our bodies are constantly fighting it off, which is exactly why cancer-fighting foods are so important,” says Oz. “I would estimate that as much as 50 percent of your ability to fight off cancer on a daily basis comes from the foods you eat,” he adds.<\/p>\n

Keep in mind that natural combinations of phytochemicals in fruits cannot simply be reproduced in pill form. Plus, there are literally thousands of phytochemicals in whole foods, some of which we haven’t even discovered yet.<\/p>\n

Yet another benefit of fruits is their ability to help you lose weight. Since they’re high in both fiber and water, you get a lot of food for relatively few calories. The trick is to substitute them for higher-calorie foods you normally eat, not simply to add fruit to what you’re already eating.<\/p>\n

So, while experts recommend eating a variety of fruit, here are the best of the best, based on the following criteria: taste, #nutrients<\/a> (biggest bang per gram), fewest calories (compared with other fruits and vegetables), antioxidant (disease-fighting) value, portability, ease of use and storage, mouth feel and cooking and eating flexibility.<\/p>\n

ORANGES<\/strong>
\nWhy:<\/strong> Oranges are jam-packed with nutrients, low in calories and easily transported because of their protective peel. And there are multiple varieties from which to choose. Oh, and if you think you can simply drink your oranges \u2014 think again. Orange juice is not a terrible choice, but it doesn’t have anywhere near the impact of the actual fruit in terms of hunger satisfaction, nutrient content and disease-fighting ability.<\/p>\n

Nutrients:<\/strong> Packed with vitamin C and fiber, oranges also contain thiamin, folate, vitamin A (in the form of beta-carotene), potassium and calcium. A medium orange has about 60 calories.<\/p>\n

#Health<\/a> Perks:<\/strong> Researchers have found more than 170 phytochemicals in oranges, including more than 20 carotenoids. Regular consumption of oranges is associated with a significantly lower risk of lung and stomach cancers. According to Karen Collins, M.S., R.D., nutrition adviser to The American Institute for Cancer Research, “Oranges are among the few major sources of a group of flavonoid phytochemicals called flavanones, including the one called hesperidin. Because the white membranes separating the segments have an especially high concentration of this phytochemical, a whole orange may contain up to five times as much as a glass of orange juice.” The flavonoids help to prevent DNA damage from cancer-causing substances and decrease inflammation throughout the body. In addition, compounds called limonoids \u2014 which give citrus fruit its slightly bitter taste \u2014 appear to be highly active anti-cancer agents as well.<\/p>\n

Purchasing Tips:<\/strong> According to Aliza Green, author of “The Field Guide to Produce,” (Quirk Books, 2004) choose oranges that are firm, heavy for their size (they will be juiciest) and evenly shaped. The skin should be smooth rather than deeply pitted. Skin color is not a good guide to quality — some oranges are artificially colored with a harmless vegetable dye (this is permitted in Florida, but not in California or Arizona), while others may show traces of green even though they are ripe. Avoid any with serious bruises or soft spots or those that feel spongy.<\/p>\n

Uses:<\/strong> Oranges are very versatile \u2014 pack one in your gym bag, pocketbook, briefcase or suitcase. Use oranges in salads, cooking or mixed with your morning cereal.<\/p>\n

APPLES<\/strong>
\nWhy:<\/strong> How great are apples! They come in hundreds of varieties, they taste wonderful, you can bake them and they are very low in calories. I know it’s a cliche, but it’s partially true that “an apple a day can keep the doctor away.” While apples aren’t bursting with vitamins, they make up for that with their disease-fighting ability and portability. Apples are packed with fiber, which not only decreases cholesterol but also helps protect against cancer.<\/p>\n

Nutrients:<\/strong> A good source of vitamin C and fiber, apples are known mainly for their disease-fighting capabilities. A medium apple has 80 calories.<\/p>\n

Health Perks:<\/strong> Apples have been found to have very strong antioxidant activity, inhibit cancer cell proliferation, decrease lipid oxidation and lower cholesterol. Apples are loaded with flavonoids such as quercetin, which is important for keeping blood vessels healthy, reducing inflammation throughout the body, preventing DNA damage that can lead to cancer and slowing cancer cell growth and reproduction, says Collins. According to Rui Hai Liu, M.D., Ph.D., a professor of food science at Cornell University, the antioxidant concentration in apples is among the highest of all fruits. “In fact, it’s similar to that of store-purchased blueberries (vs. wild blueberries — the highest), which are often touted as the highest in antioxidant activity.” According to Liu, the antioxidant content of apples was originally underestimated because bound phenolics (phenolics that survive stomach digestion) weren’t included. And make sure to eat the peel — it’s also very rich in phenols and flavonoids.<\/p>\n

Additional research from Cornell recently suggested that apples could fight Alzheimer’s disease as well.<\/p>\n

Purchasing tips:<\/strong> Apples can be bought year-round but are in their prime during the fall. Choose apples with smooth, clean skin and good color for the particular variety. An apple’s skin should be shiny, says Green. Avoid apples with dull skin or bruises and punctures. Store apples in the refrigerator for up to two weeks.<\/p>\n

Uses:<\/strong> Throw an apple in your bag as you leave the house and have it as a daily snack. For a delicious, low-cal dessert, dust with cinnamon and Splenda and bake. Ever get the craving for something crunchy? Grab an apple instead of that bag of chips.<\/p>\n

BLUEBERRIES<\/strong>
\nWhy:<\/strong> If blueberries were packaged in a colorful box and sold at the movies, we would think they were candy. Their taste is both sweet and tart, and they are packed to the brim with nutrients and antioxidants.<\/p>\n

Nutrients:<\/strong> Blueberries are a good source of vitamin C, manganese and dietary fiber. A cup of blueberries has 82 calories.<\/p>\n

Health Perks:<\/strong> Blueberries protect against heart disease, weak eyesight, cancer and aging. According to a study at Tufts University, the antioxidant activity of blueberries consistently outscores other fruits and vegetables. Anthocyanin, the antioxidant that gives the blueberry its deep blue pigment, appears also to make it one of the healthiest food choices in the fight against aging. Blueberries also contain potassium and vitamin C, both of which play a role in lowering blood pressure. Keep in mind that while store-bought blueberries are high in antioxidants, wild blueberries are higher.<\/p>\n

Purchasing tips:<\/strong> Choose firm, large, plump, full-colored blueberries free of moisture with few stems in dry, unstained containers. Blueberries should be a deep purple-blue to blue-black color with a silver frost. Refrigerate for five or six days. To prevent mold, don’t wash them until just before they’re used.<\/p>\n

Uses:<\/strong> They’re great as finger food, but also added to muffins, smoothies, yogurt, breads, waffles, etc. Cut back on the amount of cereal in your bowl to make room for a handful of blueberries \u2014 it’s also great to add frozen blueberries to hot oatmeal.<\/p>","protected":false},"excerpt":{"rendered":"

These substances in fruits may prevent the harmful oxidation from both inside and outside the cell that leads to disease and signs of aging. And in terms of cancer prevention, fruits (and vegetables) are extremely powerful, says Mehmet Oz, M.D. a professor of surgery, director of the Cardiovascular Institute at Columbia University and co-author of “You: The Owner’s Manual” (HarperCollins, 2005). “Ninety percent of the population has cancer at any given point; it’s just that our bodies are constantly fighting it off, which is exactly why cancer-fighting foods are so important,” says Oz. “I would estimate that as much as 50 percent of your ability to fight off cancer on a daily basis comes from the foods you eat,” he adds.<\/p>","protected":false},"author":32,"featured_media":7546,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[174],"tags":[183,423,195,415],"class_list":["post-4073","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food-eating","tag-diet","tag-fruits","tag-health","tag-nutrients"],"yoast_head":"\nWonder Foods: Fruit —<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/foodmedcenter.org\/es_pr\/wonder-foods-fruit\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Wonder Foods: Fruit\" \/>\n<meta property=\"og:description\" content=\"These substances in fruits may prevent the harmful oxidation from both inside and outside the cell that leads to disease and signs of aging. And in terms of cancer prevention, fruits (and vegetables) are extremely powerful, says Mehmet Oz, M.D. a professor of surgery, director of the Cardiovascular Institute at Columbia University and co-author of "You: The Owner's Manual" (HarperCollins, 2005). "Ninety percent of the population has cancer at any given point; it's just that our bodies are constantly fighting it off, which is exactly why cancer-fighting foods are so important," says Oz. 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The Center conducts extensive research on longevity and healthspan, exploring how nutrition and lifestyle interventions can extend both lifespan and the number of years lived in good health. Core to its work is the dissemination of reliable, peer-reviewed information on nutrition, longevity science, and healthy aging, as well as ensuring universal access to healthy, affordable food, and creating a more equitable, smart food system that will improve health outcomes. A distinguished scholar and influential figure in the fields of public health, nutrition, and food policy, Dr. Platkin is a Distinguished Lecturer (Emeritus) at City University of New York at Hunter College. He has both a Masters Degree and a Ph.D. in Public Health, specializing in nutrition. He also has a law degree, and throughout his career has been dedicated to a multidisciplinary approach to academic research, community health interventions and complex health and policy issues, encompassing law, public health, and nutrition. Dr. Platkin has occupied influential roles in public health, notably serving as the Executive Director of the Hunter College NYC Food Policy Center from 2012 to 2023. During this time, he played a pivotal role in shaping food-related policies in New York City. His entrepreneurial leadership extends across multiple sectors: he is the co-founder and strategic advisor to Diversion Books (DiversionBooks.com), a book publishing company; Chief Strategy Officer at PopCom Health (PopComHealth.com); founder and managing director of Magoo Properties (MagooProperties.com); and co-founder and director of MedicalBx (MedicalBx.com), which develops boutique hospitals and mobile medical clinics to enhance healthcare access in underserved areas. His leadership also extended to co-founding and operating organizations like Integrated Wellness Solutions, where he leveraged innovative approaches and technology to enhance health and wellness. He is a powerful advocate for healthier communities and for shaping the field of nutrition and food policy in lasting ways. Dr. Platkin has made significant contributions to the field of public health and nutrition issues through his research. He has published in several peer-reviewed scientific and medical journals, including the Journal of Nutrition Education and Behavior, the Journal of Obesity and Weight Loss, the International Journal of Nutrition and Dietetics, BioMed Central (BMC) Obesity; and the Journal of the Academy of Nutrition and Dietetics. He is the author of eight books. His forthcoming book, Eat to Cheat Death: Using Food as Medicine to Live Better, Live Stronger, Live Healthier, and Live Longer (Simon & Schuster, 2027), synthesizes cutting-edge research on nutrition and longevity. His first book, Breaking the Pattern (Red Mill Press 2002, Plume 2004), was a bestseller in hardcover; it has been used by addiction clinics to assist patients with resolving drug and alcohol-related issues, and more than 20 universities around the country use it as a text to teach behavioral change techniques to nutrition and dietetic counseling interns. His other titles include The Diet Detective's Count Down (Simon and Schuster, 2007), The Diet Detective's Calorie Bargain Bible (Simon and Schuster, 2008), The Diet Detective's Diet Starter Kit (Diversion, 2011), and The Diet Detective's All-American Diet (Rodale, 2012). Charles Platkin's contributions to the fields of health, nutrition, and public policy have earned him recognition and numerous accolades. He was cited by the New York State Governor for his contributions to the development of nutrition materials for NYS Mentoring in March 2019, showcasing his dedication to public health and education. He was also honored as a Politics of Food honoree by City & State in November 2018 for his commitment to promoting healthy eating and food policy reform. Additionally, Dr. Platkin's success as a principal investigator and grant recipient reflects his impact in the field, as he has secured multiple grants to support research and initiatives related to food policy and nutrition. Beyond his academic and research pursuits, Charles Platkin has engaged with the public through various media outlets. He was the host and executive producer of WE TV's series I Want To Save Your Life, where he helped individuals transform their health through nutrition and lifestyle interventions. His syndicated health, nutrition, and fitness column, the Diet Detective, appeared in more than 150 daily newspapers and media outlets for nearly 20 years. His appearances on thousands of radio shows, in newspapers, magazines, and online platforms have reached a broad audience. His commitment to educating the public underscores his dedication to public health. 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The Center conducts extensive research on longevity and healthspan, exploring how nutrition and lifestyle interventions can extend both lifespan and the number of years lived in good health. Core to its work is the dissemination of reliable, peer-reviewed information on nutrition, longevity science, and healthy aging, as well as ensuring universal access to healthy, affordable food, and creating a more equitable, smart food system that will improve health outcomes. A distinguished scholar and influential figure in the fields of public health, nutrition, and food policy, Dr. Platkin is a Distinguished Lecturer (Emeritus) at City University of New York at Hunter College. He has both a Masters Degree and a Ph.D. in Public Health, specializing in nutrition. He also has a law degree, and throughout his career has been dedicated to a multidisciplinary approach to academic research, community health interventions and complex health and policy issues, encompassing law, public health, and nutrition. Dr. Platkin has occupied influential roles in public health, notably serving as the Executive Director of the Hunter College NYC Food Policy Center from 2012 to 2023. During this time, he played a pivotal role in shaping food-related policies in New York City. His entrepreneurial leadership extends across multiple sectors: he is the co-founder and strategic advisor to Diversion Books (DiversionBooks.com), a book publishing company; Chief Strategy Officer at PopCom Health (PopComHealth.com); founder and managing director of Magoo Properties (MagooProperties.com); and co-founder and director of MedicalBx (MedicalBx.com), which develops boutique hospitals and mobile medical clinics to enhance healthcare access in underserved areas. His leadership also extended to co-founding and operating organizations like Integrated Wellness Solutions, where he leveraged innovative approaches and technology to enhance health and wellness. He is a powerful advocate for healthier communities and for shaping the field of nutrition and food policy in lasting ways. Dr. Platkin has made significant contributions to the field of public health and nutrition issues through his research. He has published in several peer-reviewed scientific and medical journals, including the Journal of Nutrition Education and Behavior, the Journal of Obesity and Weight Loss, the International Journal of Nutrition and Dietetics, BioMed Central (BMC) Obesity; and the Journal of the Academy of Nutrition and Dietetics. He is the author of eight books. His forthcoming book, Eat to Cheat Death: Using Food as Medicine to Live Better, Live Stronger, Live Healthier, and Live Longer (Simon & Schuster, 2027), synthesizes cutting-edge research on nutrition and longevity. His first book, Breaking the Pattern (Red Mill Press 2002, Plume 2004), was a bestseller in hardcover; it has been used by addiction clinics to assist patients with resolving drug and alcohol-related issues, and more than 20 universities around the country use it as a text to teach behavioral change techniques to nutrition and dietetic counseling interns. His other titles include The Diet Detective's Count Down (Simon and Schuster, 2007), The Diet Detective's Calorie Bargain Bible (Simon and Schuster, 2008), The Diet Detective's Diet Starter Kit (Diversion, 2011), and The Diet Detective's All-American Diet (Rodale, 2012). Charles Platkin's contributions to the fields of health, nutrition, and public policy have earned him recognition and numerous accolades. He was cited by the New York State Governor for his contributions to the development of nutrition materials for NYS Mentoring in March 2019, showcasing his dedication to public health and education. He was also honored as a Politics of Food honoree by City & State in November 2018 for his commitment to promoting healthy eating and food policy reform. Additionally, Dr. Platkin's success as a principal investigator and grant recipient reflects his impact in the field, as he has secured multiple grants to support research and initiatives related to food policy and nutrition. Beyond his academic and research pursuits, Charles Platkin has engaged with the public through various media outlets. He was the host and executive producer of WE TV's series I Want To Save Your Life, where he helped individuals transform their health through nutrition and lifestyle interventions. His syndicated health, nutrition, and fitness column, the Diet Detective, appeared in more than 150 daily newspapers and media outlets for nearly 20 years. His appearances on thousands of radio shows, in newspapers, magazines, and online platforms have reached a broad audience. His commitment to educating the public underscores his dedication to public health. He received his undergraduate degree from Cornell University, a law degree from Fordham University, a Master of Public Health and a Ph.D. in Public Health from Florida International University in Miami Florida.","sameAs":["https:\/\/foodmedcenter.org","foodmedcenter","https:\/\/www.linkedin.com\/in\/platkin","https:\/\/www.youtube.com\/@foodmedcenter","https:\/\/en.wikipedia.org\/wiki\/Charles_Stuart_Platkin"],"honorificPrefix":"Dr.","honorificSuffix":"PhD, JD, MPH","url":"https:\/\/foodmedcenter.org\/es_pr\/author\/charles-platkin\/"}]}},"modified_by":null,"_links":{"self":[{"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/posts\/4073","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/users\/32"}],"replies":[{"embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/comments?post=4073"}],"version-history":[{"count":0,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/posts\/4073\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/media\/7546"}],"wp:attachment":[{"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/media?parent=4073"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/categories?post=4073"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/tags?post=4073"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}