Why are Fruits & Vegetables Healthy for you?Jan 01, 2016  · Fruits & vegetables are the most...

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Nicholas D. Gillitt, Ph.D. VP, Nutrition Research & Director of the Dole Nutrition Institute (DNI) Why are Fruits & Vegetables Healthy for you?

Transcript of Why are Fruits & Vegetables Healthy for you?Jan 01, 2016  · Fruits & vegetables are the most...

Page 1: Why are Fruits & Vegetables Healthy for you?Jan 01, 2016  · Fruits & vegetables are the most delicious tasting and colorful examples of low calorie foods on the planet and are loaded

Nicholas D. Gillitt, Ph.D. VP, Nutrition Research & Director of the Dole Nutrition Institute (DNI)

Why are Fruits & Vegetables Healthy for you?

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Dole Food Company, Inc. $5.7 Billion in Sales

Fresh Fruit $4.7 Billion (82% of Sales)

Fresh Vegetables $1.0 Billion (18% of Sales)

Generates net revenues of $5.7 billion

Dole Food Company Inc.

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Operates in over 90 countries worldwide

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Dolefil Pineapple Plantation - Philippines

Employs 76,000 people

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Murdock’s Vision

Believes in promoting the health benefits of a diet rich in fruits and vegetables – as part of a business strategy and a personal mission.

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RESEARCH NCRC, Kannapolis, NC

EDUCATION Dole HQ, Westlake Village, CA

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•  Admin and Program Coordinator •  Nutrition & Health Communications Manager (MS/RD) •  Culinary Nutrition Director

•  Research Scientists (PhD’s) •  Post Docs (PhD’s)

•  Associate Scientists (BSc) •  Technicians

The Dole Nutrition Institute (DNI)

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•  Newsletter -  Manage publication and content creation for the Dole Nutrition Newsletter

(DNN)

•  Social Media -  Manage and monitor postings on all Dole social media outlets: Facebook,

Twitter, Pinterest, Instagram & Youtube. -  Soon to reach 2 MILLION combined “fans” of our facebook page.

•  Web Presence -  DNI prominence on www.Dole.com. -  Monitor recipe suitability on all Dole web based assets. -  Create guidelines for Dole Divisions relating to suitability of all recipes

images used on Dole web assets.

•  Publications -  Brochures (revamp for 2016) -  Books (Encyclopedia of Foods, Dole Nutrition Handbook) -  Calendars, Bookmarks, Jump Ropes etc.

•  Program Evaluations -  Evaluate potential partners to augment the message that diets rich in fruits and vegetables are healthy for you.

For example: Meatless Mondays Sharecare Colors of Health Mayo Clinic

Key DNI Educational Responsibilities

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SCIENTIFIC RESEARCH KEY: Produce exciting science the publication of which brings attention to our products and supports our ongoing educational efforts. Through our work at the NCRC Dole aims to help provide a solid scientific foundation for the benefits of a diet rich in fruits and vegetables as well as providing both more nutritious products and better education to our consumers.

What is Dole doing Differently?

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Why is it worth Studying?

•  According to the CDC about 2.4 million Americans die each year from any cause

•  Heart Disease: 500,000 (American Heart Association)

•  Cancer: 500,000 (National Institute for Health)

•  Diabetes 250,000 (American Diabetes Association)

50% of all deaths occur due to diseases that have a lifestyle/dietary dietary component

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How significant is that lifestyle component?

0%10%20%30%40%50%60%70%80%90%

100%

Cancers Stroke Heart Disease Diabetes

Sources: Stampfer, 2000; Platz, 2000; Hu, 2001

71% 70% 82%

91%

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Heart Disease

•  Average American cholesterol level?

•  Average Chinese cholesterol level?

•  America: heart disease as % of total deaths

•  China: heart disease as % of total deaths

215

Number of heart disease deaths observed in the US in people with a cholesterol level below 150 by the three most eminent heart experts in America… 0

127

21%

8%

Source: The China Study: T Colin Campbell PhD, pg 78-79

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Just exactly WHY are fruits and vegetables so healthy for you?

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Reason 1: Low calorie, nutrient dense…

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Fruits & vegetables are the most delicious tasting and colorful examples of low calorie foods on the planet and are loaded with the essential nutrients humans need to flourish. In addition, they are low in salt, cholesterol and saturated fat. High intakes of these so called “anti-nutrients”, contribute to an increased risk of developing and the progression of cardiovascular disease, diabetes and cancer. Fruits and vegetables also contain fiber (promotes regular bowel movements) and water (hydrates and facilitates all biochemical reactions in the human metabolism) which together also help diminish the sensation of hunger. It is practically impossible to become overweight by eating fruits and vegetables alone as you will get full before a calorie overload can occur! Calorie dense, nutrient deficient foods such as pastries, anything with added sugar and fast foods do not have this effect.

X X X

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Reason 2: “Macro” nutrients

•  Fruits and vegetables contain appreciable amounts of what are known as the macronutrients which are required by humans to exist. These are the carbohydrates (fuel for energy production), proteins (supplies the amino acid building blocks to build our own proteins) and healthy fats (alternative fuel source as well as a major structural component of all cells).

•  These macronutrients can be found in other foods but they are not usually (with the exception of sea food) packaged in such a healthy way so as to be able to maximize the health benefits of them.

•  Fruits and vegetables may not be the highest sources of these macronutrients but often the absorption of them and even the incorporation of them into our metabolism from the whole food is more efficient. Thus, they are certainly the healthiest way to obtain these dietary macronutrients.

Carbs Proteins Fats

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Reason 3: “Micro” nutrients

Vitamins (e.g., vitamin C) Minerals (e.g., potassium)

Fruits and vegetables are the best and healthiest sources of what are termed the “essential nutrients” commonly known as vitamins and minerals. There are about 25+ of them. They are considered essential as omission of them from the diet results in a deficiency disease. For example, a lack of vitamin C in the diet leads to the development of a condition called scurvy.

Deficiency disease: Hypokalemia Symptoms: fatigue, muscle weakness

& cramps

Deficiency disease: Scurvy Symptoms: skin rashes, easy bruising,

bleeding at the gums/teeth

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RDA (As seen on food labels) DRI’s (Daily Recommended Intakes) Due to this confusion our recommendation is to get as many of your vitamins and

minerals from fresh whole foods!

The most efficient way to get close to 100% of all of them is to consume as many fresh fruits and vegetables as you can!

How much do I need?

Vitamin C (ascorbic acid)

60 mg / day

90 mg / day MEN 75 mg / day WOMEN

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How important is this?

His “Triage Theory” of nutrition says the body is able to prioritize its use of nutrients when it has to such that long periods of time in an undernourished state (i.e., lacking good amounts of vitamins and minerals in the diet) leads to DNA damage accumulation which negatively impacts our health. Thus, as we age our risks for disease and early mortality rise to dangerous levels. The best way to move from a state of undernourishment to a state of adequate nourishment is to eat as many fruits and vegetables as you can and some of his work suggests this damage is reversible so it is never too late to start!

VERY! According to Prof. Bruce Ames of Children’s Hospital, Oakland, CA…

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Why food and NOT supplements?

•  Natures perfect “whole” package

•  All the nutrients in a whole food are like a “symphony of health working in concert” to the benefit of human health

•  In supplements the nutrients are isolated from their natural environments (acidity, solvation, hydrophobicity)

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Napoli et al, Am. J. Clin. Nutr. 2007, 85(5);1428-33

Study (Washington University School of Medicine) •  168 healthy post menopausal white women (age early 60’s) •  Average calcium intake from supplements & diets assessed by 7 day dietary records •  Bone mineral density (BMD) measurements made with dual- energy X-ray absorptiometery Results •  Calcium intake from food was approx. 20% less than from supplements •  BMD was significantly higher in the calcium from food group compared to the calcium from supplements group

Calcium from food is better absorbed than calcium from supplements

Bone Density: Food vs Supplements

VS

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What does science say about supplements?

Key findings from the National Institute for Health (NIH) on supplements.

Their "state-of-the-science" panel of 13 world renowned experts found:

• Insufficient evidence on the benefits and safety of multivitamins/minerals to recommend their regular consumption.

• Concerned that some people may be getting too much of certain

nutrients. • Little consensus supporting supplemental vitamin use to reduce

disease risk in the general population.

• Focus on deriving key nutrients from food not supplements. Panel Chairman J. Michael McGinnis, M.D., M.P.P Senior Scholar with the Institute of Medicine, National Academy of Sciences.

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At best they are a waste of money!

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B vitamin Supplementation and Cardiovascular disease risk

Albert et al. J.A.M.A. ,2008; 299 (17); 2027-2036

Study (Harvard University Medical School) •  5,442 at risk for CVD women •  Randomized, double blind, placebo-controlled Gold Standard •  7+years of follow up •  Daily supplementation with folic acid, vitamin B6 and vitamin B12 Results •  Homocysteine levels dropped by 19% •  Plasma levels of vitamins increased! •  Rate of a confirmed cardiovascular event?

NO DIFFERENCE!

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At worst could they actually be harmful?

= +

?

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Reason 4: “Phyto” nutrients

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The most exciting area of nutrition research today! Also known as phytonutrients, phytochemicals, phytoactives, bioactives, antioxidants, etc. However, they are considered “non-essential” in the classic vitamin and mineral sense since a lack of consumption does not result in a deficiency disease. Thus, there are no recommended daily amounts (RDA’s or DRI’s) making it impossible to recommend how much to eat.

Lycopene Anthocyanins Quercetin Resveratrol

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“Phyto” nutrients •  Why do plants have them?

Primarily to protect the plant from sunlight, pests, diseases etc. also to enhance an animals sensory perception (colour, smell, taste etc.) making them more attractive to animals to eat which helps in seed dispersal.

•  How does the consumption of phytonutrients benefit humans?

?

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Antioxidants •  Free radicals need an electron badly

•  Antioxidants have an abundance of them and will readily give one away without becoming dangerous themselves

What we used to think…

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Ghanim et al, Diabetes Care 2007, 30(6);1406-11

Study (State University of New York) •  32 healthy subjects •  300 calories as glucose or orange juice •  Water used as control •  Blood samples analyzed for reactive oxygen species (ROS) Results •  Glucose group: ROS Up 130% •  Water group: No ROS production •  Orange Juice group: No ROS production

Caloric intake in the form of orange juice does NOT induce oxidative stress

Orange Juice vs Glucose

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•  Endogenous Antioxidant Response Element Activation Potentially “bioactive” fruit & vegetable extracts seem to prevent the “normal” cellular destruction of a protein called Nrf2 allowing it to freely transport into the cell nucleus and activate the genes responsible for our innate anti-oxidant response pathway. This effectively “immunizes” the cells against adventitious potentially damaging reactive oxygen species. This is evidence of a cell signaling mechanism for the protective nature of fruit and vegetables.

What we think now…

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Orena S, Owen J, Jin F, Fabian M, Gillitt ND, Zeisel SH. “Extracts of Fruits and Vegetables Activate the Antioxidant Response Element in IMR-32 Cells.” J. Nutr. 2015 Sep;145(9):2006-11

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•  Another interesting finding was that in many fruits and vegetables the peel was more active than the flesh. This may be because the types of compounds the plants make to protect themselves, and we think are beneficial to human health, are more concentrated in the peels as this is the first line of defense for a plant.

Flesh

Peel

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What happens if you eat too many fruits and vegetables?

•  You can’t!

•  You get full!

•  Your caloric intake is low!

•  You are packed full of vitamins, minerals and phytochemicals!

•  You lower your risk of Cancer, Diabetes and Americas current #1 killer - Heart disease!

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STUDY (Pacific Presbyterian Medical Center) •  28 patients with signs of heart disease and 20 controls •  Followed a low fat (10% calories), plant based diet for 1 yr •  Eat as much as you want as long as it is fruits, vegetables whole grains •  PLUS stress management (1hr/day), exercise (1hr/day) RESULTS •  Total cholesterol 227 mg/dl to 172 mg/dl •  LDL “Bad” cholesterol 152 mg/dl to 95 mg/dl •  Frequency, duration and severity of chest pain plummeted

82% of participants enjoyed a regression in their heart disease over the course of a year!

Fruits and Vegetables and Cardiovascular Disease Risk

Ornish et al. Lancet ,1990; 21 (336); 129-33

+

+

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“Eat food, mostly plants, not too much!” Michael Pollan

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Questions?