Ray D. Strand
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 Carotenoids
"Now, Ray, eat your carrots. They're good for your eyes." I can still hear my mother urging me to eat my creamed carrots before I could get down from the table to play.
Did your parents ever tell you to eat carrots too? Doctors believed then that the beta-carotene found in carrots was necessary for good eyesight and night vision. This is true to a degree, but beta-carotene is only one of a dozen important carotenoids found in the body. |
Jonny Bowden, Ph.D., C.N.S.
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 Leaving the skin on, chop the sweet potato, parsnips, turnips, and carrots. Set aside.
Clean the hen or chicken, put it in a large stovetop pot, and cover it with cold water. Bring the water to a boil. Add the chicken wings, onions, sweet potato, parsnips, turnips, and carrots.
Reduce heat and simmer for 1 'A hours. Remove fat from the surface of the water as it accumulates.
Add the celery and parsley. Simmer the mixture about 45 minutes longer. Remove the chicken. The chicken is not used further for the soup. (The meat makes excellent chicken parmesan. |
Bill Sardi
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 Increase in ORAC antioxidant
ORAC antioxidant values Plant rood power over broccoli, carrots or per milligram barley
Broccoli, carrots, barley Reference for comparisor
Garlic, nettles, onion
0.05
1.25 times
Spinach, kale
0.07
1.70 times
Melon seed
0.10
2.50 times
Cherry
0.29
7.25 times
Red wine grape
0.30
7.50 times
Blueberry
0.40
10.00 times
Pomegranate
0.45
11.25 times
Grape seed
8.00
200.00 times
Apple peel
15.0
375.00 times
Consumer note: ORAC power is often mistakenly listed as ORAC per 100 grams or even per 100,000 grams of material. |
Bottom Line Health
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| These fasts often include the fresh juice of carrots, lemons, apples, beets and celery. Wheatgrass juice, which helps detoxify the liver and kidneys, and other greens can also be added.
For a modified type of fast, you can eat homemade broths and soups (three to four bowls a day, containing carrots, celery, chicken broth, potatoes and spices).. .or drink 30 to 40 ounces daily of detoxification meal-replacement drinks (containing rice or pea-protein, added vitamins and minerals, and detoxifying herbs, such as milk thistle and green tea extract), plus 32 ounces of water. |
Mike Adams, the Health Ranger
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 Carotenoid
Common Food Source
alpha-carotene
carrots
beta-carotene
leafy green and yellow vegetables (eg broccoli, sweet potato, pumpkin, carrots)
beta-cryptoxanthin
citrus, peaches, apricots
lutein
leafy greens such as kale, spinach, turnip greens
lycopene
tomato products, pink grapefruit, watermelon, guava
zeaxanthin
green vegetables, eggs, citrus
About Polyphenols
Polyphenolic compounds are natural components of a wide variety of plants; they are also known as secondary plant metabolites. |
Ray D. Strand
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| Did your parents ever tell you to eat carrots too? Doctors believed then that the beta-carotene found in carrots was necessary for good eyesight and night vision. This is true to a degree, but beta-carotene is only one of a dozen important carotenoids found in the body. It is actually more important to eat corn, leafy green vegetables, and collard greens because they contain high levels of carotenoids called lutein and zeaxanthine.
Because lutein and zeaxanthine are yellow, they efficienuy absorb the blue light portion of visible light. |
J. Douglas Bremner
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 In the beta-carotene component of the Physicians' Health Study, 22,071 male physicians were randomized to either beta-carotene at doses equal to two carrots a day or to a placebo for a twelve-year period. There were no overall differences between the two groups in rates of cancer and heart disease,3 which suggests that vitamin A and specifically its antioxidant properties did not reduce disease rates.
In the Beta-Carotene and Retinol Efficacy Trial (CARET), 18,314 smokers were randomized to either beta-carotene and vitamin A in doses equal to four carrots a day or to a placebo. |
Gary Null and Amy McDonald
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 Steam carrots for 8 minutes. Combine potato and carrots. Add remaining ingredients and mix well. Serve cool or at room temperature. Serves 1
Squashed Potato Casserole_
3-ounce sweet potato
3 ounces yellow squash, cubed
1 ounce green pepper, chopped
2 tablespoons safflower oil 1/2 teaspoon thyme
1/2 teaspoon basil 1/2 teaspoon salt
3 ounces basmati rice, cooked 3 ounces amaranth, cooked
Preheat oven to 400 degrees. Pierce sweet potato with fork and place in oven for 45 minutes. When potato cools, cut into 1/2-inch cubes. Lower heat to 375 degrees. |
Cheryle R. Hart, M.D. Mary Kay Grossman, R.D.
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 To simplify our diet recommendations, we chose to limit all fruits, grains, sucrose-containing foods, and those vegetables that do rapidly increase blood sugar. carrots are not included in our list of limited carbohydrate foods even though they have a high glycemic index. This is because the 50 grams of carbohydrates from carrots required for the test standard far exceed that of a typical portion. Even if a person ate 50 grams of carbohydrates from carrots (that's five cups of carrots), the time it would take to eat the carrots would automatically reduce the glycemic response. |
Ray D. Strand
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| Doctors believed then that the beta-carotene found in carrots was necessary for good eyesight and night vision. This is true to a degree, but beta-carotene is only one of a dozen important carotenoids found in the body. It is actually more important to eat corn, leafy green vegetables, and collard greens because they contain high levels of carotenoids called lutein and zeaxanthine.
Because lutein and zeaxanthine are yellow, they efficienuy absorb the blue light portion of visible light. Blue light is the major high-energy light that can damage the lens and the retina of the eye. |
Elaine Magee
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 It found that although lutein supplements decrease beta-carotene concentrations in the body, lutein from food (like yellow carrots) actually increased measurable lutein levels in the body without affecting beta-carotene levels. In my opinion, our best source of nutrients and phytochemicals has always been and will always be, quite simply, food.
This chapter will explain the synergy that we currently know about or suspect between various vitamins and minerals. And the potential food partnerships that these synergies suggest will inspire many a tasty recipe in Chapter 8! |
Dr Ron Roberts
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 All vegetables, particularly carrots, celery, potatoes, parsnip, cauliflower and broccoli, as well as herbs such as sennapod, liquorice and cascara, will improve and regulate bowel function.
Drinking plenty of water will soften the body's waste and make it easier to eliminate.
Foods to avoid are those most likely to cause constipation. The pies, pasties, dim sims, fast foods and over-refined white foods of today's society should not be part of your regular diet. |
| Beta-carotene is found in the yellow pigment of fruits and vegetables such as carrots.
Chlorophyll
Chlorophyll, the pigment that absorbs light energy and makes plants green, is a natural blood enhancer and neutraliser of toxins. Studies have revealed it reduces infections of the upper respiratory tract and sinuses and various types of chronic ulcers, while recent research showed that it can counteract the effects of pollution and radiation. It is included in some toothpastes and mouthwashes to curb bad breath. |
Tori Hudson, N.D.
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 The best dietary sources of antioxidants, and especially the carotenes, are green leafy vegetables and yellow-orange fruits and vegetables such as carrots, apricots, peaches, mangoes, yams, and squash. Beans, whole grains, and many seeds are also good sources of carotenes.
Eliminating refined sugar and simple sugars (corn syrup, honey, fructose, maple syrup, white grape juice concentrate, and others) will help to assure optimal immune function. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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 VEGETARIAN, SUPERFAST
Tofu Herb Dressing
Excellent with baby greens, as an enhancementfor raw broccoli, cauliflower, carrots, bell peppers, tomatoes, or served with grilledfish or turkey. |
| SUPERFAST
Asian Inspired Broccoli Salad
Servings: 2
Serving Size: 1V2 cups Volume: 3 cups
Cook Time: 3 minutes
Total Time: 10 minutes
Prep Time: 5 minutes
2 cups broccoli florets 3A cup shredded carrots l/2 can hearts of palm, (7 ounces of a 14-ounce can), drained, rinsed, and sliced into 1" pieces 1 medium red bell pepper, cut into thin strips V2 can mandarin oranges (5 ounces of a 10-ounce can), drained
4 tablespoons Asian Inspired Red Pepper Sesame Dressing (see recipe page 309)
73 cup toasted soybeans (soy nuts)
Bring a large pot of water to a boil and add the broccoli. |
| V2 cup fresh apple cider
1 tablespoon honey
'/2 teaspoon freshly grated ginger
% teaspoon ground nutmeg
In a small saucepan, place the carrots, bell pepper, and water over medium-high heat. Cover and cook for 15 minutes. Remove the pan from the heat, but do not drain the water. Uncover the pan and allow the mixture to cool. Transfer the carrot mixture and remaining ingredients to a blender. Process until it's smooth. Adjust the consistency with cold water or ice cubes.
Note: Recipe can easily be doubled or tripled. |
| A sampling of Small SuperFoodsRx Salad Pairings
#1—Shredded carrots, sliced mushrooms, shredded cabbage, and minced scallions over mesclun mix. Garnish with a tablespoon toasted sesame seeds.
#2—Halved cherry or teardrop tomatoes, cucumber, and watercress over spinach.
#3—Julienned orange bell pepper, whole kernel yellow corn, chopped tomatoes, and minced green onion bottoms over spinach leaves. Garnish with a sprinkling of minced fresh basil.
#4—Chopped tomatoes, diced onions, sliced beets, a handful of mung bean sprouts, and diced celery over romaine. |
Ray D. Strand
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| Though beta-carotene found in creamed carrots is healthy for us to eat, it will not provide a decreased risk of ARMD. Perhaps what Mom really meant was, "Eat your carots"-as in carotenoids.
Vitamin C
People with low levels of vitamin C have an increased risk of developing ARMD. Vitamin C is highly concentrated in the fluid within the eye (aqueous humor) and is a very important antioxidant for the retina. Studies indicate that supplementation with vitamin C can slow down the progression of ARMD. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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| They flash back to a health class with a grainy film of carrots and cubes of cheese dancing with measuring spoons. I want you to wash all those associations away. We're going to use portion control as a simple tool and a mantra. It's another technique that you'll find invaluable in your efforts to honor your body. It will help you recognize what your body really needs. Portion control is an opportunity to make a choice that's right for you.
On the SuperFoodsRx Diet, the two essentials to your success are the SuperFoods themselves and portion control. |
| The SlimDown is all the colors of the rainbow—blueberries, red peppers, orange carrots, green leafies—and the FlexPlan is all those colors plus . . . your choice! A luscious mug of chocolaty steaming cocoa? A bowl of juicy red watermelon? Perhaps a forkful or two of luscious raspberry pie shared with friends at a restaurant? They're all part of your FlexPlan if you so choose. You're painting your own picture of the "fit you" and you're adding the finishing touches.
So let's get started on the FlexPlan. |
J. Douglas Bremner
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| Vitamin A is found naturally in foods like liver, carrots, and other orange vegetables in the form of beta-carotene. When vitamin A is digested, the beta-carotene is converted to retinoic acid, which has biological effects. For example, Arctic explorers in the ninteenth century who lived almost exclusively on polar bear liver, an extremely rich source of vitamin A, developed symptoms of confusion and psychosis. |
Tori Hudson, N.D.
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| Specific fruits or vegetables may also have a particular positive effecr on serum lipids. Raw carrots may have a more potent effect on lowering cholesterol than do oat products. Eating a raw carrot at breakfast every day for three weeks has been shown to reduce serum cholesterol by 11 percent and increase far excretion by 50 percent.100
Evidence also exists demonstrating that people with a low intake of fruits and vegetables have an increased risk for heart disease. |
J. Douglas Bremner
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| In the Beta-Carotene and Retinol Efficacy Trial (CARET), 18,314 smokers randomized to beta-carotene and vitamin A in doses equal to four carrots a day had 17% more heart disease and were 17% more likely to die.33
In the Alpha-Tocopherol, Beta-Carotene (ATBC) Cancer Prevention study smokers were treated with beta-carotene and alpha tocopherol (vitamin E) or placebo. There was an 8% increase in total mortality in the beta-carotene—supplemented group.34 Smokers with a prior history of heart attack in this study had a 75% increase in heart attack with beta-carotene therapy. |
Tori Hudson, N.D.
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| In the treatment sections of this chapter, I emphasize a vegetarian diet, one that is high in fruits and vegetables, especially yellow-orange ones like carrots, yellow squash, cantaloupe, peaches, and corn. In China, consumption of both animal foods (including meat, eggs, and fish) and green vegetables was significantly correlated with a lower death rate from cervical cancer.20 One study among white women showed that risk of cervical dysplasia and cervical cancer was not affected by increased consumption of vegetables, yellow-orange vegetables, fruits, or legumes. |
Jack Challem
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 Using a slotted spoon, transfer the carrots and shallots to this skillet and saute. (Discard the oil and water mixture from the baking dish.) Add the mustard, honey, and seasoning, including salt and pepper, to taste. Continue to saute, stirring periodically, for about 10 minutes until the carrots are soft (but not mushy). *Adapted from Feast, Tucson, Arizona (www.eatatfeast. |
Mark Schapiro
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 Indeed, in many ways she is: Krause runs an organic farm, just over a hundred acres of broccoli, potatoes, carrots, kale, and an "identity-preserved" corn seed, under the Abbe Hills label. That seed line had been developed by the first family of farmers to work her land, and she and previous owners of the land had sustained it for over a century. In a state that is one of America's breadbaskets—Iowa grows one fifth of the corn grown in the United States—Krause is one of four hundred and fifty organic farmers. |
Jack Challem
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| Drizzle the olive oil over the carrots and then sprinkle the rosemary leaves over them. Microwave at medium-high power for 4 minutes. The carrots will cook for another 1 or 2 minutes after being heated.
Mashed Sweet Potatoes (Serves 4-5)
3 medium sweet potatoes (or yams) A teaspoon salt
4 tablespoons unsalted butter A teaspoon finely grated nutmeg 4 tablespoons orange juice
Preheat the oven to 400 degrees. Prick the sweet potatoes with a fork, place them on a baking sheet, and bake for 60 to 70 minutes. |
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