Health 1st Wealth
Orange
Oranges are round citrus fruits with finely-textured skins that are, of course, orange in color just like their pulpy flesh; the skin can vary in thickness from very thin to very thick. Oranges usually range from approximately two to three inches in diameter.
Health Benefits
Oranges’ Healing Phytonutrients
In recent research studies, the healing properties of oranges have been associated with a wide variety of phytonutrient compounds. These phytonutrients include citrus flavanones (types of flavonoids that include the molecules hesperetin and naringenin), anthocyanins, hydroxycinnamic acids, and a variety of polyphenols. When these phytonutrients are studied in combination with oranges’ vitamin C, the significant antioxidant properties of this fruit are understandable.
But it is yet another flavanone in oranges, the herperidin molecule, which has been singled out in phytonutrient research on oranges. Arguably, the most important flavanone in oranges, herperidin has been shown to lower high blood pressure as well as cholesterol in animal studies, and to have strong anti-inflammatory properties. Importantly, most of this phytonutrient is found in the peel and inner white pulp of the orange, rather than in its liquid orange center, so this beneficial compound is too often removed by the processing of oranges into juice.
A Healthy Dose of Vitamin C for Antioxidant Protection and Immune Support
You may already know that oranges are an excellent source of vitamin C-just one orange supplies 116.2% of the daily value for vitamin C-but do you know just how important vitamin C and oranges are for good health? Vitamin C is the primary water-soluble antioxidant in the body, disarming free radicals and preventing damage in the aqueous environment both inside and outside cells. Inside cells, a potential result of free radical damage to DNA is cancer. Especially in areas of the body where cellular turnover is especially rapid, such as the digestive system, preventing DNA mutations translates into preventing cancer. This is why a good intake of vitamin C is associated with a reduced risk of colon cancer.
Free radical damage to other cellular structures and other molecules can result in painful inflammation, as the body tries to clear out the damaged parts. Vitamin C, which prevents the free radical damage that triggers the inflammatory cascade, is thus also associated with reduced severity of inflammatory conditions, such as asthma, osteoarthritis, and rheumatoid arthritis.
Free radicals also oxidize cholesterol. Only after being oxidized does cholesterol stick to the artery walls, building up in plaques that may eventually grow large enough to impede or fully block blood flow, or rupture to cause a heart attack or stroke. Since vitamin C can neutralize free radicals, it can help prevent the oxidation of cholesterol.
Vitamin C, which is also vital for the proper function of a healthy immune system, is good for preventing colds and may be helpful in preventing recurrent ear infections.
A Glass of Orange Juice More Protective than Vitamin C Alone
Consuming vitamin C supplements does not provide the same protective benefits as drinking a glass of orange juice, shows research by Italian researchers in the Division of Human Nutrition at the University of Milan, Italy (Guarnieri S, Riso P, et al., British Journal of Nutrition).
Seven healthy test subjects were given each of three drinks, two weeks apart: blood-orange juice containing 150 milligrams of vitamin C, fortified water containing 150 milligrams of vitamin C, and a sugar and water solution containing no vitamin C. Blood samples were collected immediately before the drink was consumed, then every hour for 8 hours, and finally 24 hours after consumption of each drink.
Blood samples were exposed to hydrogen peroxide, and free radical damage to DNA was evaluated at 3 and 24 hours. Only when orange juice was consumed was any protective effect seen. After drinking orange juice, DNA damage was 18% less after 3 hours, and 16% less after 24 hours. No protection against DNA damage was seen after consumption of the vitamin C fortified drink or the sugar drink.
While another study, which looked at much larger quantities of vitamin C, did show a protective effect from the vitamin alone, this research indicates that not only is the protection afforded by fruit more complex, but smaller amounts of nutrients like vitamin C are all that are needed for benefit.
Said lead researcher, Serena Guarnieri, “It appears that vitamin C is not the only chemical responsible for antioxidant protection.” In oranges, vitamin C is part of a matrix involving many beneficial phytochemicals (for example, cyanidin-3-glucoside, flavanones and carotenoids).. “But how they are interacting is still anyone’s guess,” she added. Fortunately, we don’t have to wait until scientists figure this out to receive oranges’ DNA-protective benefits. Practical Tip: For the best DNA protection, skip the vitamin C-fortified bottled drinks and enjoy a glass of real (preferably organic as organic foods have been shown to contain higher amounts of phytonutrients), freshly squeezed orange juice – or simply eat an orange!
Owing to the multitude of vitamin C’s health benefits, it is not surprising that research has shown that consumption of vegetables and fruits high in this nutrient is associated with a reduced risk of death from all causes including heart disease, stroke and cancer.
Protection against Cardiovascular Disease
A 248-page report, “The Health Benefits of Citrus Fruits,” released December 2003 by Australian research group, CSIRO (The Commonwealth Scientific and Industrial Research), reviews 48 studies that show a diet high in citrus fruit provides a statistically significant protective effect against some types of cancer, plus another 21 studies showing a non-significant trend towards protection.
Citrus appears to offer the most significant protection against esophageal, oro-phayngeal/laryngeal (mouth, larynx and pharynx), and stomach cancers. For these cancers, studies showed risk reductions of 40 – 50%.
The World Health Organization’s recent draft report, “Diet, Nutrition and the Prevention of Chronic Disease,” concludes that a diet that features citrus fruits also offers protection against cardiovascular disease due to citrus fruits’ folate, which is necessary for lowering levels of the cardiovascular risk factor, homocysteine; their, potassium, which helps lower blood pressure, protecting against stroke and cardiac arrhythmias; and the vitamin C, carotenoids and flavonoids found in citrus fruits, all of which have been identified as having protective cardiovascular effects.
One large US study reviewed in the CSIRO report showed that one extra serving of fruit and vegetables a day reduced the risk of stroke by 4%, and this increased by 5-6 times for citrus fruits, reaching a 19% reduction of risk for stroke from consuming one extra serving of citrus fruit a day.
The CSIRO Report also includes evidence of positive effects associated with citrus consumption in studies for arthritis, asthma, Alzheimer’s disease and cognitive impairment, Parkinson’s disease, macular degeneration, diabetes, gallstones, multiple sclerosis, cholera, gingivitis, optimal lung function, cataracts, ulcerative colitis and Crohn’s disease.
Finally, the CSIRO Report notes that as low fat, nutrient-rich foods with a low glycemic index, citrus fruits are protective against overweight and obesity, conditions which increase the risk of heart disease, certain cancers, diabetes, high blood pressure and stroke, and add to symptoms of other conditions like arthritis.
An orange has over 170 different phytonutrients and more than 60 flavonoids, many of which have been shown to have antiinflammatory, anti-tumour and blood clot inhibiting properties, as well as strong antioxidant effects.
Phytonutrients, specifically, the class of polyphenols, are high in citrus with oranges containing 84mg Gallic Acid equivalents/100mg. The polyphenols so abundant in oranges have been shown to have a wide range of antioxidant, anti-viral, anti-allergenic, anti-inflammatory, anti-proliferative and anti-carcinogenic effects. Although most of the research has centered on citrus polyphenols’ possible role in cancer and heart disease, more recently, scientists have begun to look at their role in brain functions such as learning and memory.
An increasing number of studies have also shown a greater absorption of the nutrients in citrus when taken not as singly as supplements, but when consumed within the fruit in which they naturally appear along with all the other biologically active phytonutrients that citrus fruits contain. The Health Benefits of Citrus Fruits,” released December 2003 by Australian research group, CSIRO (The Commonwealth Scientific and Industrial Research Organization. If you would like to read more, click CSIRO.
Long-Acting Liminoids in Citrus Add to Their Ability to Promote Optimal Health
In animal studies and laboratory tests with human cells, compounds in citrus fruits, including oranges, called limonoids have been shown to help fight cancers of the mouth, skin, lung, breast, stomach and colon. Now, scientists from the US Agricultural Research Service have shown that our bodies can readily absorb and utilize a very long-acting limonoid called limonin that is present is citrus fruits in about the same amount as vitamin C.
In citrus fruits, limonin is present in the form of limonin glucoside, in which limonin is attached to a sugar (glucose) molecule. Our bodies easily digest this compound, cleaving off the sugar and releasing limonin.
In the ARS study, 16 volunteers were given a dose of limonin glucoside in amounts ranging from those that would be found in from 1 to 7 glasses of orange juice. Blood tests showed that limonin was present in the plasma of all except one of the subjects, with concentrations highest within 6 hours after consumption. Traces of limonin were still present in 5 of the volunteers 24 hours after consumption!
Limonin’s bioavailability and persistence may help explain why citrus limonoids are potent anti-carcinogens that may continuously prevent cancerous cells from proliferating. Other natural anti-carcinogens are available for much less time; for example, the phenols in green tea and chocolate remain active in the body for just 4 to 6 hours.
Possible Cholesterol-Lowering Benefits
The ARS team is now investigating the potential cholesterol-lowering effects of limonin. Lab tests indicate that human liver cells produce less apo B when exposed to limonin. Apo B is a structural protein that is part of the LDL cholesterol molecule and is needed for LDL production, transport and binding, so higher levels of apo B translate to higher levels of LDL cholesterol.
Compounds in Orange Peel May Lower Cholesterol as Effectively as Statin Drugs
A class of compounds found in citrus fruit peels called polymethoxylated flavones (PMFs) have the potential to lower cholesterol more effectively than some prescription drugs, and without side effects, according to a study by U.S. and Canadian researchers that was published in the Journal of Agricultural and Food Chemistry.
In this study, when laboratory animals with diet-induced high cholesterol were given the same diet containing 1% PMFs (mainly tangeretin), their blood levels of total cholesterol, VLDL and LDL (bad cholesterol) were reduced by 19-27 and 32-40% respectively. Comparable reductions were also seen when the animals were given diets containing a 3% mixture of two other citrus flavonones, hesperidin and naringin.
Treatment with PMFs did not appear to have any effect on levels of beneficial HDL cholesterol, and no negative side effects were seen in the animals fed the PMF-containing diets.
Although a variety of citrus fruits contain PMFs, the most common PMFs, tangeretin and nobiletin, are found in the peels of tangerines and oranges. Juices of these fruits also contain PMFs, but in much smaller amounts. In fact, you’d have to drink about 20 glasses of juice each day to receive an amount of PMFs comparable in humans to that given to the animals. However, grating a tablespoon or so of the peel from a well-scrubbed organic tangerine or orange each day and using it to flavor tea, salads, salad dressings, yogurt, soups, or hot oatmeal, buckwheat or rice may be a practical way of achieving some cholesterol-lowering benefits. The researchers are currently exploring the mechanism of action by which PMFs lower cholesterol. Based on early results in cell and animal studies, they suspect that PMFs work like statin drugs, by inhibiting the synthesis of cholesterol and triglycerides inside the liver.
A Very Good Source of Fiber
Oranges’ health benefits continue with their fiber; a single orange provides 12.5% of the daily value for fiber, which has been shown to reduce high cholesterol levels thus helping to prevent atherosclerosis. Fiber can also help out by keeping blood sugar levels under control, which may help explain why oranges can be a very healthy snack for people with diabetes. In addition, the natural fruit sugar in oranges, fructose, can help to keep blood sugar levels from rising too high after eating. The fiber in oranges can grab cancer-causing chemicals and keep them away from cells of the colon, providing yet another line of protection from colon cancer. And the fiber in oranges may be helpful for reducing the uncomfortable constipation or diarrhea in those suffering from irritable bowel syndrome.
In addition to oranges’ phytonutrients, vitamin C and fiber, they are a good source of thiamin, folate, vitamin A (in the form of beta-carotene), potassium and calcium.
Prevent Kidney Stones
Want to reduce your risk of calcium oxalate kidney stones? Drink orange juice. A study published in the British Journal of Nutrition found that when women drank ½ to 1 litre of orange, grapefruit or apple juice daily, their urinary pH value and citric acid excretion increased, significantly dropping their risk of forming calcium oxalate stones.
Help Prevent Ulcers and Reduce Risk for Stomach Cancer
An orange a day may help keep ulcers away, according to a study published in the Journal of the American College of Nutrition. In this study, researchers evaluated data from over 6,000 adults enrolled in the Third National Health and Nutrition Examination Survey. Study participants with the highest blood levels of vitamin C had a 25% lower incidence of infection with Helicobacter pylori (H. pylori), the bacterium responsible for causing peptic ulcers and in turn, an increased risk for stomach cancer. Researchers are uncertain whether H. pylori lowers blood levels of vitamin C or if high blood levels of vitamin C help protect against infection-either way, eating an orange or drinking a glass of orange juice each day may help prevent gastric ulcers. Lead researcher in this study, Dr. Joel A. Simon at the San Francisco VA Medical Center, urges people who have tested positive for H. pylori to increase their consumption of vitamin C-rich foods since this may help them combat H. pylori infection.
Protect Respiratory Health
Consuming foods rich in beta-cryptoxanthin, an orange-red carotenoid found in highest amounts in oranges, corn, pumpkin, papaya, red bell peppers, tangerines, and peaches, may significantly lower one’s risk of developing lung cancer. A study published in the September 2003 issue of Cancer Epidemiology, Biomarkers and Prevention reviewed dietary and lifestyle data collected from over 60,000 adults in Shanghai, China. Those eating the most crytpoxanthin-rich foods showed a 27% reduction in lung cancer risk. When current smokers were evaluated, those who were also in the group consuming the most cryptoxanthin-rich foods were found to have a 37% lower risk of lung cancer compared to smokers who ate the least of these health-protective foods.
Protection Against Rheumatoid Arthritis
New research published in the American Journal of Clinical Nutrition adds to the evidence that enjoying a daily glass of freshly squeezed orange juice can significantly lower your risk of developing rheumatoid arthritis.
Data collected by the European Prospective Investigation of Cancer Incidence (EPIC)-Norfolk study, a population-based, prospective study of over 25,000 subjects, showed that study participants with the highest daily intake of the carotenoids, zeaxanthin and Â-cryptoxanthin, had a much lower risk of developing rheumatoid arthritis compared to individuals consuming the least of these beneficial phytonutrients. Those whose intake of zeaxanthin was highest were 52% less likely to develop rheumatoid arthritis, while those with the highest intake of cryptoxanthin had a 49% reduction in risk. Pretty dramatic benefits for doing something as simple as enjoying a glass of freshly squeezed orange juice each day!
Allergic Reactions to Oranges
Although allergic reactions can occur to virtually any food, research studies on food allergy consistently report more problems with some foods than with others. It turns out that oranges are one of the foods most commonly associated with allergic reactions. Other foods commonly associated with allergic reactions include: cow’s milk, wheat, soy, shrimp, spinach, eggs, chicken, strawberries, tomato, peanuts, pork, corn and beef. These foods do not need to be eaten in their pure, isolated form in order to trigger an adverse reaction. For example, yogurt made from cow’s milk is also a common allergenic food, even though the cow’s milk has been processed and fermented in order to make the yogurt. Ice cream made from cow’s milk would be an equally good example.
Some of the most common symptoms for food allergies include eczema, hives, skin rash, headache, runny nose, itchy eyes, wheezing, gastrointestinal disturbances, depression, hyperactivity and insomnia. Individuals who suspect food allergy to be an underlying factor in their health problems may want to avoid commonly allergenic foods.
Nutritional Profile
Oranges are an excellent source of vitamin C. They are also a very good source of dietary fiber. In addition, oranges are a good source of B vitamins including vitamin B1 and folate as well as vitamin A, calcium and potassium.
Grape
Grapes are small round or oval berries that feature semi-translucent flesh encased by a smooth skin. Some contain edible seeds while others are seedless. Like blueberries, grapes are covered by a protective, whitish bloom. Grapes that are eaten as is or used in a recipe are called table grapes as opposed to wine grapes (used in viniculture) or raisin grapes (used to make dried fruit).
Health Benefits
Grapes contain beneficial compounds called flavonoids, which are phytonutrients that give the vibrant purple color to grapes, grape juice and red wine; the stronger the color, the higher the concentration of flavonoids.
These flavonoid compounds include quercitin, as well as a second flavonoid-type compound (falling into the chemical category of stilbenes)called resveratrol. Both compounds appear to decrease the risk of heart disease by:
* Reducing platelet clumping and harmful blood clots
* Protecting LDL cholesterol from the free radical damage that initiates LDL’s artery-damaging actions
Grapes and products made from grapes, such as wine and grape juice, may protect the French from their high-fat diets. Diets high in saturated fats like butter and lard, and lifestyle habits like smoking are risk factors for heart disease. Yet, French people with these habits have a lower risk of heart attack than Americans do. One clue that may help explain this “French paradox” is their frequent consumption of grapes and red wines.
Protection Against Heart Disease
In a study in which blood samples were drawn from 20 healthy volunteers both before and after they drank grape juice, researchers found several beneficial effects from their juice consumption.
First, an increase occured in levels of nitric oxide, a compound produced in the body that helps reduce the formation of clots in blood vessels. Second, a decrease occurred in platelet aggregation, or blood clotting, by red blood cells. Lastly, researchers saw an increase in levels of alpha-tocopherol, an antioxidant compound that is a member of the vitamin E family, and this increase was accompanied by a 50% increase in plasma antioxidant activity.
These findings confirmed the benefits found in an earlier study, where researchers found not only an increase in blood antioxidant activity, but also discovered that grape juice protected LDL cholesterol from oxidation, a phenomenon that can turn LDL into an artery-damaging molecule. (Although LDL is often called the “bad” form of cholesterol, it is actually benign and only becomes harmful after it is damaged by free radicals or “oxidized.”
Additionally, investigators have found that phenolic compounds in grape skins inhibit protein tyrosine kinases, a group of enzymes that play a key role in cell regulation. Compounds that inhibit these enzymes also suppress the production of a protein that causes blood vessels to constrict, thus reducing the flow of oxygen to the heart. This protein, called endothelin-1, is thought to be a key contributing agent in the development of heart disease.
A study published in the journal Hypertension sheds new insight on the mechanisms of action through which resveratrol inhibits the production of the potent blood vessel constrictor, endothelin-1 (ET-1). Resveratrol appears to work at the genetic level, preventing the strain-induced expression of a gene that directs the production of ET-1. Normally, ET-1 is synthesized by endothelial cells (the cells comprising the lining of blood vessel walls) in response to free radicals formed as a result of strain or stress. Resveratrol prevents the expression of ET-1, at least in part, by significantly lessening free radical formation, thus preventing the production of the agents that, in turn, activate the signaling pathways that control the creation of ET-1.
Resveratrol Helps Keep the Heart Muscle Flexible and Healthy
A team of researchers led by Gary Meszaros and Joshua Bomser at the Northeastern Ohio Universities College of Medicine has shown that resveratrol not only inhibits production of endothelin-1, but also directly affects heart muscle cells to maintain heart health. Their research, published in the American Journal of Physiology: Heart and Circulatory Physiology, shows that resveratrol inhibits angiotensin II, a hormone that is secreted in response to high blood pressure and heart failure.
Angiotensin II has a negative effect on heart health in that it signals cardiac fibroblasts, the family of heart muscle cells responsible for secreting collagen, to proliferate. The result is the production of excessive amounts of collagen, which causes the heart muscle to stiffen, reducing its ability to pump blood efficiently.
In addition to inhibiting angiotensin II, and therefore the proliferation of cardiac fibroblasts, resveratrol also prevented the cardiac fibroblasts that were already present from changing into myofibroblasts, the type of cardiac fibroblast that produces the most collagen.
The Role of Grapes’ Saponins in Supporting Heart Health
Research presented at the 226th national meeting of the American Chemical Society provides yet another explanation for red wine’s cardio-protective effects-phytonutrients that help lower cholesterol called saponins. A plant protective agent found in the grapes’ waxy skin, which dissolves into the wine during its fermentation process, saponins are believed to bind to and prevent the absorption of cholesterol and are also known to settle down inflammation pathways, an effect that could have implications in not only heart disease, but cancer. The research team, led by Andrew Waterhouse, PhD, from the University of California, Davis, thinks that alcohol may make the saponins more soluble and thus more available in wine.
Currently, a hot research topic, saponins are glucose-based compounds, which are being found in an increasing number of foods including olive oil and soybeans. Waterhouse tested six varieties of California wines, four red and two white, to compare their saponin content, which varied among brands, but was found present in high concentrations in all the red wines tested. Red wines contained 3 to 10 times the amount of saponins found in white wines. The saponin content of red wine also showed a positive correlation with alcohol content, the stronger the wine, the more saponins. Among the red wines tested, red Zinfandel, which also had the highest level of alcohol-16%-contained the highest levels. Syrah came in second, followed by Pinot noir and Cabernet Sauvignon, which had a comparable amount. The white varieties tested, Sauvignon blanc and Chardonnay, contained much less.
“Average dietary saponin intake has been estimated at 15 mg, while one glass of red wine has a total saponin concentration of about half that, making red wine a significant dietary source,” Waterhouse said.
Strokes occur when blood clots or an artery bursts in the brain, interrupting its blood supply. In the U.S., where every 45 seconds, someone will experience a stroke, according to the American Stroke Association, strokes are the leading cause of disability and the 3rd leading cause of death.
Resveratrol, a flavonoid found in grapes, red wine and peanuts, can improve blood flow in the brain by 30%, thus greatly reducing the risk of stroke, according to the results of an animal study published in the Journal of Agricultural and Food Chemistry.
Lead researcher Kwok Tung Lu hypothesized that resveratrol exerted this very beneficial effect by stimulating the production and/or release of nitric oxide (NO), a molecule made in the lining of blood vessels (the endothelium) that signals the surrounding muscle to relax, dilating the blood vessel and increasing blood flow.
In the animals that received resveratrol, the concentration of nitric oxide (NO) in the affected part of the brain was 25% higher than that seen not only in the ischemia-only group, but even in the control animals.
Pterostilbene, Another Antioxidant in Grapes, May Lower Cholesterol
In addition to resveratrol and saponins, grapes contain yet another compound called pterostilbene (pronounced TARE-oh-STILL-bean), a powerful antioxidant that is already known to fight cancer and may also help lower cholesterol.
In a study using animal liver cells, scientists at the USDA Agricultural Research Service compared the cholesterol-lowering effects of pterostilbene to those of ciprofibrate, a lipid-lowering drug, and resveratrol, another antioxidant found in grapes with a chemical structure similar to pterostilbene that has been shown to help fight cancer and heart disease.
They based their comparison on each compound’s ability to activate PPAR-alpha (short for peroxisome proliferator-activated receptor alpha). The PPARs are a family of receptors on cells all throughout the body that are involved in the absorption of compounds into cells for use in energy production. PPAR-alpha is crucial for the metabolism of lipids, including cholesterol.
Pterostilbene was as effective as ciprofibrate and outperformed resveratrol in activating PPAR-alpha. In addition to grapes, pterostilbene is found in berries of the Vaccinium genus such as cranberries and blueberries. The take away message: turn up your cholesterol burning machinery by eating more grapes, blueberries and cranberries.
Grape Polyphenols Lower Key Factors for Coronary Heart Disease in Women
More evidence shows grapes and grape juice, not just red wine, offer considerable cardiovascular benefits. Consuming a drink made from adding just 36 g (1.26 ounces) of a powder made from freeze-dried grapes to a glass of water daily for 4 weeks resulted in a wide variety of cardioprotective effects in 24 pre- and 20 postmenopausal women, shows a study published in the Journal of Nutrition.
* Blood levels of LDL cholesterol and apolipoproteins B and E dropped significantly. (These apolipoproteins are involved in the binding of LDL and VLDL cholesterol to blood vessel walls, one of the beginning steps in the development of atherosclerosis.)
* Triglycerides dropped 15 and 6% in pre- and postmenopausal women, respectively.
* Cholesterol ester transfer protein activity dropped 15%. (Inhibition of this protein has been shown to increase levels of HDL while decreasing LDL levels.)
* Levels of urinary F(2)-isoprostanes (a marker of free radical damage in the body) dropped significantly as did blood levels of TNF-alpha (tumor necrosis factor-alpha, which plays a major role in the inflammation process).
The rich mixture of phytonutrients found in grapes-which includes flavans, anthocyanins, quercetin, myricetin, kaempferol, as well as resveratrol-is thought to be responsible for these numerous protective effects on cholesterol metabolism, oxidative stress (free radical activity) and inflammation.
Wine Protective for Persons with Hypertension
If you have high blood pressure, a glass of wine with your evening meal may be a good idea, according to research published in the American Journal of Clinical Nutrition. In persons with high blood pressure, the risk of death from cardiovascular disease is much higher in northern Europe and the United States than in Mediterranean countries. When French researchers tested the hypothesis that drinking wine reduces the risk of hypertension-related death, they found that, in persons with hypertension, moderate regular wine drinking reduced the risk of death from all causes, not just coronary artery disease.
Grapes Provide Many of the Cardioprotective Benefits of Red Wine
While studies show red wine offers numerous protective benefits, grape juice also provides the majority of these effects without the risks of alcohol consumption, which, if excessive can lead to accidents, liver problems, higher blood pressure, heart arrhythmias-and alcoholism.
In addition, red wine causes migraines in some people and may bring on an attack of gout in others. Wine often contains added preservatives, colors and flavors, which are not listed on the label and may cause adverse reactions. Sulfur dioxide, for example, is an additive frequently found in red wine that can trigger an asthma attack in individuals sensitive to this chemical.
If consumed by pregnant women, any alcoholic beverage including wine, can cause fetal alcohol syndrome.
If you prefer not to consume alcoholic beverages, take heart-grapes may still provide many of the cardioprotective benefits attributed to red wine.
Resveratrol, which is concentrated in red wine but only appears in very small amounts in grapes, has been touted as the main agent responsible for the “French paradox,” i.e., the health benefits associated with drinking red wine. But, Lawrence M. Szewczuk and Trevor M. Penning from the University of Pennsylvania, in a study published in the Journal of Natural Products, point out that other constituents found in far greater amounts in grapes as well as red wine, namely grapes’ catechins and epicatechins, might be due the most credit.
One of the primary ways in which resveratrol is reported to have its cardioprotective effects is its ability to modify activity of cyclooxygenase enzymes. Two forms of cyclooxygenase (COX-1 and COX-2) have been closely studied in the research literature (often by drug companies developing new prescription medications). These cyclooxygenase enzymes have many roles in metabolism, including roles in triggering the body’s inflammatory response. COX-2 appears to be the more important of these two enzyme forms when it comes to inflammatory response. Resveratrol appears to help block COX-2 activity indirectly, through changes in another system of messaging molecules called NF-kappaB and I-kappaB kinase. It also appears to directly block activity of COX-1. Unfortunately, the average wine drinker appears to absorb resveratrol in quantities too small to significantly lower cyclooxygenase activity. Catechins and epicatechins are present in much greater amounts in grapes as well as red wine, and smaller amounts of these compounds appear to be needed for reduction of cyclooxygenase activity.
To receive comparable benefits as those gained from drinking a glass of red wine, however, you need to drink more grape juice. A recent study found that six glasses of grape juice produced the same beneficial effect as two glasses of red wine in reducing platelet aggregation, the clumping that leads to blood clots, heart attacks and strokes.
Another option is to drink dealcoholized red wine. A study published in the American Journal of Clinical Nutrition suggests the alcohol-free alternative provides comparable cardioprotective benefit. In this six month study, female laboratory animals with an inbred susceptibility to develop cardiovascular disease were given a normal diet along with red, white or dealcoholized red wine to compare their effects on atherosclerosis development. Dealcoholized red wine provided effective protection comparable to that of either white or red wine, significantly decreasing the development of atherosclerosis. Researchers credit the polyphenolic compounds found in the wine, rather than alcohol, with these beneficial effects.
So, if you want to avoid alcohol and protect your heart, toast your health with at least three daily glasses of red or purple grape juice.
Resveratrol for Optimal Health
Recently, several studies have also identified resveratrol as an excellent candidate for use as a cancer-preventive agent in prostate, lung, liver and breast cancer. Resveratrol has demonstrated striking inhibitory effects on the cellular events involved in cancer initiation, promotion, and progression, and its safety in animal studies of cancer development resulting from exposure to chemical toxins is excellent.
One of the most exciting studies, published in the Journal of Applied Toxicology, suggested that resveratrol can provide protection against benzopyrene, a major environmental carcinogen involved in the development of lung cancer. Resveratrol works its protective magic by inhibiting a receptor on cells called the aryl hydrocarbon receptor (AhR) to which benzopyrene (and other carcinogens called polycyclic aromatic hydrocarbons) bind. The AhR turns on a whole battery of genes that is involved in carcinogenesis. In this study, significant DNA damage was found in laboratory animals exposed to benzopyrene, but when they were also given resveratrol, their DNA damage was less than half, plus, in those cells whose DNA was damaged, resveratrol also caused a significant rise in apoptosis (the self-destruction sequence the body uses to eliminate cancerous cells).Other studies suggest that resveratrol can also inhibit the growth of liver and breast cancer cells.
French scientists have discovered a potent anti-cancer agent, acutimissin A, in red wine that has been aged in oak barrels. A member of a class of polyphenols called ellagitannins, acutimissin A develops when a grape flavonoid called catechin combines with a phenol in oak called vescalagin. Discovered 16 years ago in the sawtooth oak, acutimissin A blocks the action of an important enzyme whose activity is essential to the development of cancerous cells. In preliminary tests, acutimissin A has been shown to be 250 times more potent than the clinical anti-cancer drug VP-16.
Promote Lung Health
Red, but not white wine, may offer protection against lung cancer, suggests a study published in Thorax by Professor Juan Barros-Dios and his team at the University of Santiago de Compostela, Spain, who reported the results of their hospital-based case-control study. While a daily glass of white wine was associated with a 20% increased risk of lung cancer, a daily glass of red wine lowered risk an average of 13%. No association was noted between lung cancer and the consumption of beer or spirits.
What might explain these different effects seen in individuals drinking red and white wine? Most likely, red wine’s concentration of the phytonutrient, resveratrol. Another study published in the American Journal of Physiology: Lung, Cellular and Molecular Physiology found that resveratrol has a number of anti-inflammatory effects on human airway epithelial cells-the cells lining the lungs and nasal passages.
Resveratrol blocked the release in these epithelial cells of a number of inflammatory molecules including IL-8, inducible nitric oxide synthase and NF-kappaB, inhibiting the latter more effectively than the powerful glucocorticosteroid drug, dexamethasone.
Resveratrol’s anti-inflammatory actions also inhibited the production of COX-2 in these epithelial cells. COX-2 is the pro-inflammatory compound whose production the non-steriodal anti-inflammatory drugs Vioxx and Celebrex were developed to prevent. While these drugs are now being pulled off the market due to the increased risk of heart attack and death associated with their use, resveratrol’s anti-inflammatory actions pose no such risks.
In fact, the researchers concluded their report by saying, “This study demonstrates that resveratrol and quercetin have novel nonsteroidal anti-inflammatory activity that may have applications for the treatment of inflammatory diseases.” Louise Donnelly, lead researcher in the study, was so impressed with resveratrol’s broad anti-inflammatory effects that she has begun investigating its use in an aerosol spray to treat chronic obstructive pulmonary disease and asthma.
Grapes Enhance Women’s Health
Red grape skins and seeds contain recently isolated compounds that a study published in Cancer Research has shown reduce the size of estrogen-dependent breast cancer tumors. In breast cancer, local estrogen production has been demonstrated to play a major role in promoting tumor growth. An enzyme called aromatase, which converts other hormone substrates (specifically, androgens) into estrogens, is present in greater amounts in breast cancer tissue compared to normal breast tissue and is thought to play a crucial role in breast cancer initiation and progression. Grape skins and seeds contain compounds called procyanidin B dimers that can inhibit aromatase, and in this study, were used to significantly reduce the size of mammary tumors in laboratory animals. Lead researcher, Shiuan Chen, of the City of Hope Cancer Center in Los Angeles, believes these phytonutrients in grape skins and seeds, while not as powerful as drugs used to inhibit aromatase (e.g., anastrozole, letrozole and exemestane), could play an important role as cancer preventive agents. If you drink wine, choose red. And next time you buy grapes, consider choosing red grapes with seeds.
Another Way Grapes Promote Optimal Health
Research published in Cancer Letters provides one reason why diets high in fruit help prevent cancer: raspberries, blackberries and muscadine grapes inhibit metalloproteinase enzymes. Although essential for the development and remodeling of tissues, if produced in abnormally high amounts, these enzymes play a significant role in cancer development by providing a mechanism for its invasion and spread.
Grapes’ Resveratrol May Lower Risk of Alzheimer’s Disease
Population studies indicate a link between moderate consumption of red wine and a lower incidence of Alzheimer’s disease. A laboratory study published in the Journal of Biological Chemistry helps explain why.
Resveratrol, a naturally occurring polyphenol found mainly in grapes and red wine, greatly reduces the levels of amyloid-beta peptides (Abeta). Plaques containing Abeta are a hallmark finding in the brain tissue of patients with Alzheimer’s disease.
In this study, cells treated with resveratrol had significantly lower levels of Abeta than untreated cells. Resveratrol lowers Abeta levels by promoting its rapid breakdown by proteasomes, protein-digesting “machines” inside our cells that dismantle a variety of proteins into short polypeptides and amino acids that can then be used to make new protein the cell needs.
Each human cell contains about 30,000 proteasomes, which mainly digest proteins made within the cell, such as enzymes and transcription factors, so their parts can be recycled to make new proteins.
Resveratrol-An Anti-Aging Agent?
In recently published research, resveratrol has been identified as a potent activator of Sir2-an enzyme researchers have now discovered is responsible for the extension of life span seen in many species when placed on calorie restricted diets.
In the yeast Saccharomyces cerevisiae, not only does calorie restriction extend longevity through a pathway that requires the enzyme Sir2, but overproducing this enzyme can prolong the life of yeast even when grown under normal nutrient conditions. Similarly, in the evolutionarily more advanced worm Caenorhabditis elegans, increased expression of the worm’s version of Sir2 has also been shown to extend lifespan.
The Sir2 enzyme belongs to a large family of molecules called sirtuins, found in virtually all life forms. In mammalian cells, sirtuins regulate cell maturation (differentiation) and programmed cell death (apoptosis).
Building on the knowledge that caloric restriction prolongs longevity through Sir2, researchers (Howitz et al.) searched for a small molecule that could activate this enzyme directly. They discovered two related compounds that stimulate Sir2 activity, both of which belong to the family of molecules called polyphenols-active compounds products by plants. Of all the polyphenols tested, resveratrol was the most potent by far. The researchers found that this compound prolonged the lifespan of yeast by approximately 70%, and that the extension of longevity was entirely dependent on resveratrol’s activation of Sir2. Yeast strains deficient in this enzyme did not benefit from resveratrol treatment.
Could plant polyphenols such as resveratrol hold the secret of the elixir of youth sought by Ponce de Leon? Perhaps, but the research indicates that figuring out the way to apply their life extending effects will be complicated. At relatively low doses, resveratrol was found to stimulate sirtuin activity, but higher doses have had the opposite effect. While not an ideal characteristic for a pharmaceutical drug, this suggests that the appropriate dosage could be supplied by enjoying a daily glass of grape juice or red wine. More importantly, however, much more research must be done before we understand how sirtuins function in mammalian aging. Extending longevity in a yeast is a long way from life extension in higher organisms. Till scientists figure this out, a daily dose of resveratrol-rich grapes in all their delicious forms might add years to your life as well as delight to your years.
An Effective Anti-Microbial Agent
Researchers at Erciyes University, Turkey, have found that an agent made from grape pomace extract (grape seeds, skin and stems) is an effective anti-microbial agent. When tested against 14 bacteria including Escherichia coli and Staphylococcus aureus, the grape extract inhibited all the bacteria tested at extract concentrations of 2.5, 5, 10 and 20%, except for Y enterocolitica, which was not inhibited by the 2.5% concentration.
Purple Grape Juice, Red Wines Protective against Food-Borne Illness
If you get a food-borne illness, drink purple grape juice or a glass of red wine. Commonly used antibiotics destroy the body’s health-promoting intestinal bacteria, but red wines, particularly Cabernet, Pinot noir and Merlot, inhibit food borne pathogens without harming beneficial probiotic bacteria. Research presented at the Institute of Food Technologists’ annual conference tested four food borne pathogens and four probiotics. The probiotics weren’t inhibited by red wines; the pathogens were.
The most promising results were those found for H. pylori, the bacterium that causes most stomach ulcers, but red wines also inhibited E. coli, Salmonella Typhimurium, and Listeria monocytogenes. E While purple grape juice was also effective, white wine was not, suggesting that inhibitory effects against pathogens may be due to the catechin and resveratrol found in grape skins and red wines. (Grape skins are removed when making white wine.) Ethanol (the alcohol in wine), pH levels and resveratrol were separately found have similar protective effects. Das A, Institute of Food Technologists’ Conference, Chicago, July 31, 2007, Food Microbiology, Presentation# 142-13)
Red Wine Greatly Cuts Colorectal Cancer Risk, Reduces Risk of All-Causes of Mortality
Drinking at least three glasses of red wine a week could cut the risk of colorectal cancer by almost 70%, researchers reported at the 71st Annual Scientific Meeting of the American College of Gastroenterology in Las Vegas. Colorectal cancer accounts for 9% of new cancer cases every year worldwide, occurring primarily in the United States and Europe. Fortunately, if diagnosed early, it remains one of the most curable cancers.
Joseph Anderson and colleagues from the Stony Brook University in New York looked at the drinking habits of 360 red and white wine drinkers with similar lifestyles and found that, while white wine consumption had no association with colorectal cancer occurrence, regularly drinking red wine was linked to a 68% reduced risk of the cancer.
The active component in wine thought to be largely responsible is resveratrol, a natural anti-fungal that grapes-especially organically grown red grapes- produce under their skin. The concentration of resveratrol is significantly higher in red than white wine because the skins are removed earlier during white-wine production.
Nearly all dark red wines-merlot, cabernet, zinfandel, shiraz and pinot noir-contain resveratrol, although the amount in a bottle can range from 0.2 to 5.8 milligrams per litre, varying among types of grapes and growing seasons.
Also, grapes and wine are reported to contain more than 600 different phytonutrients, including many with antioxidant activity, so it’s likely that a number of compounds in grapes, including resveratrol, work synergistically to protect against colorectal cancer.
In support of this hypothesis, a recent animal study by researchers from Tuft’s University reported brain-protecting effects from Concord grape juice resulting from synergistic activity among grape polyphenols. “It may be that the whole is greater than the sum of its parts,” wrote lead author of this study, Barbara Shukitt-Hale, in the journal Nutrition.
In other research-a meta-analysis of 34 studies involving over a million people published in the Archives of Internal Medicine-investigators at the Catholic University of Campobasso in Italy concluded that moderate drinking is associated with a reduction in all-cause mortality.
Although excessive alcohol consumption was shown to increase mortality, drinking 2 to 4 drinks per day was associated with a reduction in deaths from all causes in men. For women, the protective effect ended above 2 drinks per day.
It’s been proposed that the protective effect of moderate drinking may be due to associated lifestyle factors, but lead author of this study, Di Castelnuovo noted, “We’ve carefully examined this aspect. Our data suggest that, even considering all main confounding factors (as dietary habits, physical activity or the health of people studied), a moderate consumption of alcoholic beverages keeps on showing a real positive effect.”
The review also determined that the protective benefit of alcohol is greater for European than American men, which could be explained by the way in which alcohol is consumed: European men are likelier than Americans to drink wine and to enjoy it with a meal.
“The core of this study is not just about alcohol,” Catholic University Research Laboratories director Giovanni de Gaetano stated. “It is also the way we drink that makes the difference: little amounts, preferably during meals, this appears to be the right way. This is another feature of the Mediterranean diet, where alcohol, wine above all, is the ideal partner of a dinner or lunch, but that’s all: the rest of the day must be absolutely alcohol-free. The message carried by scientific studies like ours is simple: alcohol can be a respectful guest on our table, but it is good just when it goes with a healthy lifestyle, where moderation leads us toward a consumption inspired by quality not by quantity.”
Recent Harvard research (the Northern Manhattan Study and the Cardiovascular Health Study) also suggest that moderation in alcohol consumption is key: lowest risk of stroke was seen in those who had one, or maybe two, drinks a day.
If you’re inspired to try a daily glass of red wine as part of your healthy way of eating, you may want to look for red wine from southwestern France or Sardinia. Research published in Nature suggests that the protective polyphenols in red wine are present at higher concentrations in wines from southwestern France and Sardinia, where traditional production methods ensure these compounds are efficiently extracted during wine production.
In this study, researchers evaluated red wine samples from Australia (14), France (11), Greece (16), Italy (3), Spain (1), Sardinia (15), Argentina (33), Chile (9), Bolivia (5), Uruguay (4), and the USA (14 from California), along with various other wines from Southwest France, Georgia and South Africa.
They also looked at human aging patterns using data from the 1999 French census. The data showed six regions in Southwest and Central France with >25% higher level of men aged 75 or more, compared to the national average. Men living in Nuoro province in Sardinia also had higher longevity. (The analyses focused on men because they have been shown to benefit more than women from regular wine consumption.) Wines produced in areas of increased longevity (e.g., the Gers area of France and Nuoro province in Sardinia) were found to have 2-4-fold more polyphenol (oligomeric procyanidins or OPCs) content and biological activity than wines from other regions. These are areas where traditional wine making methods are still used, plus the Tannat grape used in these regions is also particularly high in OPCs.
Concord Grape Juice Ranked among the Highest in Antioxidant Activity
Not all fruit juices are the same. They differ markedly in the variety of phenolic compounds and antioxidant activity, according to Alan Crozier, Professor of Plant Biochemistry and Human Nutrition, who, with colleagues at the University of Glasgow, evaluated 13 commercially available popular juices.
Concord grapes came out on top with the highest and broadest range of polyphenols and the highest overall antioxidant capacity. (The main components in purple grape juice were flavan-3-ols, anthocyanins, and hydroxycinnamates, together accounting for 93% of the total phenolic content.)
Other top scorers were cloudy apple juice, cranberry juice and grapefruit juice.
Results for the red grape juice were said to be equal to those for a Beaujolais red wine. Interestingly, however, white grape juice, mainly containing hydroxycinnamates, had the lowest total phenolic content.
The products analyzed were: Spray Classic Cranberry; Welch’s Purple Grape; Tesco Pure Pressed Red Grape; Pomegreat Pomegranate; Tesco Pure Apple (clear); Copella Apple (cloudy); Tesco Pure Grapefruit; Tesco Value Pure Orange (concentrate); Tropicana Pure Premium Smooth Orange (squeezed); Tropicana Pure Premium Tropical Fruit; Tesco Pure Pressed White Grape; Tesco Pure Pineapple; Del Monte Premium Tomato.
Dr. Crozier’s findings come shortly after those of the Kame project, which indicated that long-term fruit juice consumption can provide protection against Alzheimer’s disease (Dai et al., Am J Med), and suggest that, since each fruit juice contains its own array of protective phenols, drinking a variety may offer the best protection. Practical Tip: “The message is to mix these juices during the week. That way you will get all the compounds with anti-oxidant activity. If you drink only one juice you risk missing out on the compounds in the others,” explained Crozier.
If you are drinking grape juice for health benefits, avoid products labeled as grape “drinks.” This is often an imitation high-sugar product with little real grape juice.
Grapes and Pesticide Residues
Virtually all municipal drinking water in the United States contains pesticide residues, and with the exception of organic foods, so do the majority of foods in the U.S. food supply. Even though pesticides are present in food at very small trace levels, their negative impact on health is well documented. The liver’s ability to process other toxins, the cells’ ability to produce energy, and the nerves’ ability to send messages can all be compromised by pesticide exposure. According to the Environmental Working Group’s 2006 report “Shopper’s Guide to Pesticides in Produce,” grapes imported into U.S. are among the 12 foods on which pesticide residues have been most frequently found. Therefore, individuals wanting to avoid pesticide-associated health risks may want to avoid consumption of imported grapes unless they are grown organically. While imported grapes were among the top 12 foods found to have pesticide residues, grapes grown in the U.S. were found to be number 19 among the 43 foods tested.
Nutritional Profile
Grapes are excellent sources of manganese and good sources of vitamin B6, thiamin (vitamin B1), potassium, and vitamin C. In addition, grapes contain flavonoids: phytochemicals that are antioxidant compounds.