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PDF The A Z Guide To Food As Medicine Kraft Ebook Full Chapter
PDF The A Z Guide To Food As Medicine Kraft Ebook Full Chapter
PDF The A Z Guide To Food As Medicine Kraft Ebook Full Chapter
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The A-Z Guide to Food
as Medicine
Second Edition
The A-Z Guide to Food
as Medicine
Second Edition
This book contains information obtained from authentic and highly regarded sources. Reasonable
efforts have been made to publish reliable data and information, but the author and publisher
cannot assume responsibility for the validity of all materials or the consequences of their use.
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duced in this publication and apologize to copyright holders if permission to publish in this form
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Chapter A............................................................................................................. 1
Açaí Berry (Euterpe oleracea)............................................................................... 1
Alfalfa (Medicago sativa)...................................................................................... 2
Allium Vegetables............................................................................................... 3
Allspice (Pimenta dioica)...................................................................................... 4
Almond (Prunus dulcis)....................................................................................... 5
Anise (Pimpinella anisum)................................................................................... 6
Anthocyanins...................................................................................................... 7
Antioxidant.......................................................................................................... 8
Apple (Malus sylvestris)....................................................................................... 9
Apricot (Prunus armeniaca)............................................................................... 10
Artichoke (Cynara scolymus)............................................................................. 11
Arugula (Eruca sativa)....................................................................................... 12
Asian Pear (Pyrus pyrifolia)............................................................................... 13
Asparagus (Asparagus officinalis L.)................................................................. 14
Astaxanthin....................................................................................................... 14
Avocado (Persea americana)............................................................................... 15
References.......................................................................................................... 16
Chapter B........................................................................................................... 23
Banana (Musa paradisiaca)................................................................................. 23
Barley (Hordeum vulgare L.).............................................................................. 24
Basil, sweet (Ocimum basilicum)....................................................................... 24
Beer...................................................................................................................... 25
Beet (Beta vulgaris)............................................................................................. 27
Beta-carotene (β-carotene).................................................................................. 28
Beta-glucan (β-glucan)...................................................................................... 29
Biotin................................................................................................................... 29
v
vi Contents
Chapter C........................................................................................................... 49
Cabbage (Brassica oleracea var. capitata)........................................................... 49
Caffeine............................................................................................................... 50
Calcium............................................................................................................... 51
Cantaloupe (Cucumis melo)............................................................................... 54
Canthaxanthin................................................................................................... 54
Caper (Capparis spinosa).................................................................................... 55
Carambola (Averrhoa carambola)...................................................................... 56
Caraway (Carum carvi)...................................................................................... 57
Carbohydrate..................................................................................................... 58
Carnitine............................................................................................................. 59
Carotenoids........................................................................................................ 59
Carrot (Daucus carota L.)................................................................................... 60
Catechin.............................................................................................................. 61
Cauliflower (Brassica oleracea).......................................................................... 62
Celery (Apium graveolens)................................................................................. 62
Chamomile (Matricaria recutita [German chamomile],
Chamomilla recutita [Roman chamomile])...................................................... 63
Cheese................................................................................................................. 64
Cherimoya (Annona cherimola)......................................................................... 65
Cherry, sweet (Prunus avium) and Cherry,
sour or tart (Prunus cerasus)............................................................................. 66
Chia (Salvia Hispanica L.).................................................................................. 66
Chicory (Cichorium intybus).............................................................................. 67
Chive (Allium schoenoprasum)........................................................................... 68
Chocolate (Theobroma cacao)............................................................................. 69
Choline............................................................................................................... 70
Chromium.......................................................................................................... 71
Cilantro (Coriandrum sativum)......................................................................... 71
Cinnamon (Cinnamomum cassia)...................................................................... 72
Contents vii
Citrus.................................................................................................................. 73
Clove (Eugenia caryophyllata)............................................................................ 74
Coconut (Cocos nucifera).................................................................................... 74
Coenzyme Q10.................................................................................................... 76
Coffee (Coffea arabica)........................................................................................ 76
Copper................................................................................................................ 77
Corn (Zea mays).................................................................................................. 78
Cranberry (Vaccinium macrocarpon)................................................................. 79
Cucumber (Cucumis sativus)............................................................................. 79
Cumin (Cuminum cyminum)............................................................................. 80
References.......................................................................................................... 81
Chapter D.......................................................................................................... 95
Dairy Foods Group........................................................................................... 95
Dandelion (Taraxacum officinale)...................................................................... 97
Date (Phoenix dactylifera)................................................................................... 98
Dill (Anethum graveolens).................................................................................. 99
Docosahexaenoic Acid................................................................................... 100
References........................................................................................................ 101
Tannin............................................................................................................... 326
Tarragon (Artemisia dracunculus)................................................................... 327
Tea (Camellia sinensis)...................................................................................... 328
Terpenoids........................................................................................................ 329
Thiamin (vitamin B1)...................................................................................... 330
Thyme (Thymus vulgaris)................................................................................ 331
Tofu................................................................................................................... 332
Tomatillo (Physalis philadelphica).................................................................... 333
Tomato (Lycopersicon esculentum)................................................................... 334
Turmeric (Curcuma longa)............................................................................... 334
Turnip (Brassica rapa)....................................................................................... 335
References........................................................................................................ 335
Chapter U.........................................................................................................343
Ugli fruit (Citrus paradisi x reticulata)............................................................ 343
References........................................................................................................ 344
xv
xvi Foreword
xvii
xviii Preface
3. All data provided in The Guide are intended to enhance diet and
nutrition knowledge in keeping with clinical nutrition evidence-
based practice guidelines that will educate consumers to improve
their proficiency in communicating with their physicians on diet-
related decision-making.
4. Non-nutrient phytochemicals, such as flavonoids and antioxidants,
are probably best utilized by the body when provided as part of the
whole food matrix rather than as individual entities. The whole food
is preferable as a source of nutrients and phytochemicals (with few
exceptions), as opposed to taking a concentrated source of a nutrient or
phytochemical via a dietary supplement, unless advised to do so by a
physician. This is because the numerous symbiotic elements contained
within foods are working in concert with one another, both enhancing
the beneficial elements and diluting the less desirable elements.
References
1. Conversation with Dr. Ara Der Marderosian, April 15, 2016.
2. U.S. Department of Agriculture and U.S. Department of Health and Human
Services. Dietary Guidelines for Americans, 2010. 7th Edition, Washington, DC:
U.S. Government Printing Office, December 2010.
3. Joseph JA, Shukitt-Hale B, Willis LM. Grape Juice, Berries, and Walnuts
Affect Brain Aging and Behavior. J Nutr. 2009;139:1813S–1817S.
4. Björkman M, Klingen I, Birch AN, Bones AM, Bruce TJ, Johansen TJ,
Meadow R, Mølmann J, Seljåsen R, Smart LE, Stewart D. Phytochemicals of
Brassicaceae in plant protection and human health—influences of climate,
environment and agronomic practice. Phytochemistry. 2011;72(7):538–556.
5. Kumar G, Tuli HS, Mittal S, Shandilya JK, Tiwari A, Sandhu SS.
Isothiocyanates: a class of bioactive metabolites with chemopreventive
potential. Tumour Biol. 2015;36(6):4005–4016. doi: 10.1007/s13277-015-3391-5.
Epub 2015 Apr 3.I
6. Dillard CJ, German JB. Phytochemicals: nutraceuticals and human health.
J Sci Food and Agric 2000;80(12):1744–1756.
Acknowledgments
The author gratefully acknowledges Editor Randy Brehm for this oppor-
tunity; long-time colleague and coauthor on The A–Z Guide to Food as
Medicine, 1st Edition, Dr. Ara Der Marderosian; and the following people
who supported the development of this book:
xxi
Author
Diane Woznicki Kraft , M.S., R.D.N., L.D.N., holds a
Master of Science degree in Clinical Nutrition from
New York University and a Bachelor of Science degree
in Human Nutrition from Penn State. Kraft is a nutri-
tion educator at Alvernia University in Reading, PA.
She has written or been quoted on nutrition in over
100 consumer nutrition articles, including in USA
Today, and has edited chapters in science text books,
including the dietary supplement chapter of The Merck Manual . With col-
league Ara Der Marderosian, Kraft coauthored The A-Z Guide to Food As
Medicine, nutrition book recipient of a 2017 American Library Association
Outstanding Academic Title award. The updated Guide is a nutrition refer-
ence for healthcare professionals that addresses physiological aspects of
foods, food groups, nutrients, and phytochemicals.
xxiii
A A
Definition
Small, dark purple fruit of the South American açaí palm known for its
antioxidant properties due to constituents such as polyphenols.1,2 Available
as a pure juice but typically sold mixed with other juices as a juice blend,
pureed, or in dehydrated, powdered form.
Scientific Findings
In laboratory testing, açaí juice inhibited low-density lipoprotein (LDL)
oxidation and exerted an antioxidant potency greater than cranberry juice
but less than pomegranate juice.3 Açaí pulp reduced hypercholesterolemia
in animal models.4 In healthy human volunteers (n = 12), açaí berry juice
and pulp significantly increased plasma antioxidant capacity measured 12
and 24 hours after consumption, but it did not affect several other markers
of antioxidant activity, such as urine antioxidant capacity.5 A small, open-
label study of healthy overweight adults (n = 10) found that consuming
100 g (approximately ½ a cup) of açaí pulp for one month reduced mean
plasma fasting insulin levels, total cholesterol, and post-prandial plasma
glucose.2 Açaí berry is an excellent source of vitamin A and a good source
of vitamin C and potassium.6
1
2 Alfalfa (Medicago sativa)
Bioactive Dose
A
Not known.
Safety
Presumed safe when consumed in normal dietary quantities by nonal-
lergic individuals.
Scientific Findings
M. sativa has exhibited neuroprotective, hypolipemic, antioxidant, anti-
ulcer, antimicrobial, and estrogenic properties in vitro.8,9 A small clini-
cal trial of hypercholesterolemic subjects (n = 15) eating 40 g of alfalfa
seeds three times daily with meals for 8 weeks reduced the elevated
total and LDL cholesterol.10 Saponins in alfalfa seeds decreased intestinal
absorption of cholesterol by promoting fecal excretion of bile in animal
studies.11,12
Bioactive Dose
Not known.
Safety
Alfalfa herb and seed are GRAS (Generally Recognized as Safe) by the
FDA; however, alfalfa seeds and sprouts have the potential for bacte-
rial contamination and should be avoided by children, older adults, and
immune-compromised individuals.13 Chronic ingestion of alfalfa seeds
has been associated with increasing the symptoms of autoimmune dis-
eases.7 Furthermore, the long-term safety of alfalfa seeds has not been
adequately studied and, therefore, are not recommended.14 Alfalfa con-
stituents may exert estrogenic effects and therefore may be unsafe during
Allium Vegetables 3
pregnancy and lactation when used in amounts greater than those found
in foods.7 When the alfalfa herb is prepared and used as a tea as described A
above, it is presumed to be safe for use by adults.7
Allium Vegetables
Definition
Bulbous culinary herbs of the Alliaceae family that include approximately
500 species, such as onions (Allium cepa), shallots (Allium ascalonicum)
garlic (Allium sativum), green onions (Allium macrostemon), leeks (Allium
porrum), scallions (Allium tartaricum), chives (Allium schoenoprasum) and
others. Their pungent flavor and odor, whether eaten fresh or cooked, are
due to organosulfur compounds, such as allyl derivatives,15 which are also
thought to be largely responsible for allium health attributes; and they are
also a source of quercetin, a flavonoid.16 Allium vegetables have been used
for medicinal purposes throughout recorded history to increase longev-
ity, stamina, and strength, and as an antiparasitic agent, antiseptic, anti-
microbic, antipyretic, and analgesic.17
Scientific Findings
Allyl derivatives inhibited carcinogenesis in the stomach, esophagus,
colon, mammary gland, and lungs of experimental animals and improved
immune function, reduced blood glucose, and conferred radioprotection
and protection against microbial infection.18 A population-based, case-
control study (n = 238 case subjects with confirmed prostate cancer and
471 control subjects), found that men who consumed the highest amount
of allium vegetables (>10.0 g/day which is approximately 1 tablespoon19)
4 Allspice (Pimenta dioica)
had a statistically significant lower risk of prostate cancer than those who
A consumed the lowest amount of allium vegetables daily.20 Allium vegeta-
ble intake of > or = 1 portion per week compared with low or no consump-
tion was associated with a reduced risk of myocardial infarction (MI) in a
case-control study (n = 760 patients with a first episode of non-fatal acute
MI and 682 controls).21 High allium vegetable consumption was associ-
ated with a reduced risk of gastric cancer in a meta-analysis of 19 case-
control and two cohort studies (n = 543,220).22 In a multicenter case-control
study, a comparison of dietary data from 454 endometrial cancer cases
and 908 controls found “a moderate protective role of allium vegetables
on the risk of endometrial cancer.”23 A large prospective population-based
cohort study (n = 1,226 older women) followed subjects free of atheroscle-
rotic vascular disease (ASVD) and diabetes for 15 years and found that 6.2
g/day allium vegetable intake (approximately = to 1 ½ teaspoons24) was
strongly associated with a lower risk of ASVD mortality and inversely
associated with ischemic heart disease mortality and ischemic cerebro-
vascular disease mortality.25
Bioactive Dose
Small amounts of allium vegetables, ranging from 6.2 g/day (approxi-
mately 1 ½ teaspoons) to 10 g/day (approximately 1 tablespoon) have been
associated with decreased risk of atherosclerotic vascular disease and
prostate cancer risk, respectively.
Safety
Presumed safe when consumed in normal dietary quantities by nonal-
lergic individuals.
“I have gone to see mamma, who is ill. She will help us.
Come at once, or I shall think you are angry.”
The second was sent from London, and contained these words:
As George read these words his sight failed him, and a great sob
shook his whole frame. Chloris tried to take back the two scraps of
flimsy paper, but he thrust them into his breast.
“No, they are mine,” he said in a broken voice.
She shrugged her shoulders.
“As you like,” said she in a hard tone. “After all I have a better
consolation than you have.”
George looked at her inquiringly.
“I was born ambitious,” she continued, “as the unlucky daughter of
a princess had a right to be. I centred my ambition unselfishly on my
daughter; you and she frustrated me. Well, I can still be Viscountess
Florencecourt—and I will.”
George pulled himself together to make a good fight for his old
friend. This devil-may-care creature, who was beginning to find the
oft-tried excitements fail, was just in the mood to plunge head
foremost into the delights of starting a new and sensational scandal.
George took care to speak with the greatest calmness.
“I don’t think you will, though, when you think about it. You are too
clever.”
“I am too clever to fail to do so, I flatter myself.”
“You are quite clever enough, madam, to convince every separate
person you talk to of the justice of your claim, but with the general
public, with society, the bar, the bench, all reason, sympathy, and
probably law, would be against you. I don’t think you could get a firm
of standing to take up your case.”
“Don’t you?” said Chloris, raising her eyebrows incredulously,
while her face assumed an expression of deep cunning. “And what if
I assure you that I have prepared for this contingency by making a
firm of standing ready to my hand?”
George suddenly remembered the utter and rather inexplicable
devotion to her interests shown by Messrs. Smith and Angelo, and
listened with curiosity as she went on:
“Four years ago a son of old Angelo’s went mad about me, and
robbed his father to make me handsome presents. The old man was
dreadfully cut up. I learnt the facts, and knowing the reputation of the
firm was good, I earned the eternal gratitude of the father by
throwing over the son, and making restitution to the extent of some
four thousand pounds. Do you understand?”
“I see that you have gained a solicitor devoted to your interests;
but I maintain that it would be directly against your interest to put
pressure on the Colonel. I know him; I know that he would resist your
claim with such influence to back him as even you could not stand
against; and I know on the other hand”—George lowered his voice,
and spoke with slow significance—“that if you are content to let
things remain as they are, he will be quite ready to make private
redress by making such provision for you, when you choose to ask
for it, as even the daughter of a princess would not refuse.”
Chloris was interested to the extent of evidently occupying herself
with a mental calculation.
“Ask for it! I could claim it!” she said defiantly.
“But as a claim it would not be allowed.”
Chloris shrugged her shoulders, but she was impressed. She
knew that her charms had passed their zenith, and a handsome
provision for the future was not to be despised. George was satisfied
with the impression he had made, and extremely anxious to be rid of
her. In fact they both felt glad that the reappearance of the warder
now brought to a close a visit which had been prompted by no very
kindly feeling. At the last Chloris seemed to feel this, and she
lingered at the door to say, in a voice that had some womanly
kindliness and some self-reproach in it:
“I am sorry I came, for I have done you no good. I was thinking of
nothing but my child—my disappointment. Forgive me. I am not bad
all through, and I thank you for what you have done for her. We can
feel for each other now, you and I, different as we are: we have both
lost her. If I have had any hand in bringing you here, forgive me, for
my life is broken too.”
George held out his hand. Not that he believed much in the
permanency of the capricious creature’s grief, but that it was
impossible for him to refuse pardon to any one who asked for it
sincerely. She kissed his fingers passionately, to his great
discomfiture; for not only had he a Briton’s natural objection to
demonstrations of this sort, but his clemency towards the woman
who had done her utmost to cause the wreck of his life was only the
result of a surface sentiment of pity which thinly covered a very much
deeper feeling of disgust and resentment, and when the door closed
behind her he shook himself like a dog, with an impulse to get free
from the very air which she had breathed.
George had no more visits, except from his advocate, for the next
two days; but on the third he received a note from the Colonel, dated