Multivitamins & Healthy Immune Function

Adequate nutritient intakes are required for the immune system to function efficintly. A good multivitamin can enhance the immune system by supporting the body's natural defences on both a structural and cellular level.

A recent article published in the British Journal of Nutrition summarises the roles of select vitamins and trace elements in immune function.

Adequate intake of micronutrients are required for the immune system to function efficiently. Micronutrient deficiency suppresses immunity by affecting antibody responses, leading to imbalances in the immune system. This situation increases susceptibility to infections, which increases disease and death risk. In addition, infections aggravate micronutrients deficiencies by reducing nutrition intake, increaring losses and interfering with utilisation by altering metabolic pathways. Inadequate intakes of micronutrients are common in people with eating disoders, smokers( active & passive), individuals with chronic alcohol abuse, certain diseases, during pregnancy and lactation, and in the ederly.

Micronutrients contribute to the body's natural defences on three levels by supporting physical barriers(skin/mucosa), cellular immunity and antibody production. Vitamins A, C,E and the mineral zinc assist in enhancing the skin barrier function. Vitamins A, B6, B12, C, D, E and folic acid, and the minerals iron, zinc, copper and selenium work synergistically to support the protective activities of the immune cells. Finally, all these micronutrients, with the exception of Vitamin C and iron, are essential for the production of antibodies.

Overall, inadequate intake and status of this vitamins and minerals may lead to a suppressed immune system, which increases the risk of infections and aggravates malnutrition. Therefore, supplementation with a multivitamin that includes these micronutritients can support the body's natural defence system by enhancing all three levels of immunity.

Why You Need More Fiber.?

High-fiber foods boost health and help control your weight

Most of us haven't a clue how many grams of fiber we get from our diets in on a typical day. Yet for many Americans, this number should be doubled.

A recent American Dietetic Association position paper reported that most of us don't even come close to the recommended intake of 20 grams to 35 grams of fiber a day. Americans' mean fiber intake is about half that --14-15 grams a day.

That's not surprising when you consider that we get fiber from 'roughage' like fruits, vegetables, whole grains, nuts/seeds, and beans. The typical American isn't exactly loading his or her plate with these foods (you'd be hard-pressed to find a fruit, vegetable, whole grain, or bean in your average fast-food value meal).

Why Is Fiber so Good for Us?

Eating a higher-fiber diet has been shown to lower blood cholesterol levels, improve and prevent constipation, and slow digestion. And according to Barbara Rolls, PhD, author of The Volumetrics Eating Plan, fiber can help us eat less -- and lose weight.

"Simply doubling the amount of fiber you eat from the average of 15 grams per day to around 30 grams helps reduce calorie intake," Rolls explains. "Fiber has been shown to increase satiety, not only by lowering the energy density of foods (that is, how many calories they have per serving) but also by slowing the rate that foods pass through the digestive systems."
When you increase dietary fiber, do it gradually to avoid gastric distress, and to drink plenty of fluid (8 cups per day) to avoid constipation.

Joanne Slavin, PhD, an obesity researcher with the University of Minnesota, says dietary fiber not only makes us feel fuller, but reduces digestibility. Some studies have shown that large amounts of fiber in the diet can help regulate blood glucose and insulin. These may be reasons why people who eat higher-fiber diets tend to weigh less and are less prone to gain weight as they age.

"The best protection is at the highest fiber intakes -- at least 25 grams a day recommended for women," says Slavin.

The research findings on fiber's benefits keep pouring in. Some recent studies have shown that:

• 
  Eating a higher-fiber diet, as part of an overall healthful lifestyle, may play a role in a healthful BMI (body mass index). One study found that women who ate more whole grains and total fiber consistently gained less weight over 12 years than those who ate less fiber and whole grains. Another study found that women with low-fiber, high-fat diets were more likely to be overweight than those following high-fiber, low-fat diets. "Weight control advice for American women should place greater emphasis on consumption of fiber," notes one of the study's researchers, Megan McCrory, PhD
  


• 
  A high-fiber diet may reduce your risk of colon cancer. If populations with a low average fiber intake suddenly doubled their fiber by making wiser food choices, they could lower their risk of colon cancer by 40%, according to a study involving data collected from 10 European countries. A recent National Cancer Institute study also linked high fiber intakes to a lower risk of colorectal cancer. This was especially true for fiber from grains, cereals, and fruits.

• 
  Fiber may reduce the risk of type 2 diabetes. Those who ate a diet high in refined carbohydrates and low in cereal fiber were more likely to increase their risk of type 2 diabetes, according to a recent study. And a recent Finnish study showed that as whole grain and cereal fiber intake increased, the risk of type 2 diabetes seemed to decrease. But it may not just be all about the fiber in this case; high-fiber foods are also rich in important micronutrients. That's why it's better to concentrate on including whole plant foods in your diet than to take a fiber pill or supplement.
  
  
  Fiber intake has also been linked to the metabolic syndrome, a cluster of risk factors that increase the chances of developing heart disease and diabetes:

Higher intakes of fiber (from cereal and whole-grain products) were linked with a slower build up of cholesterol filled plaque of the arteries in postmenopausal women with coronary artery disease. In another study, in men and women aged 40-60 and free of heart disease, viscous fiber (especially pectin, the type of soluble fiber found in apples) appeared to protect against the progression of atherosclerosis in neck arteries.

High intakes of oat fiber appeared to have a protective effect on the heart, by lowering LDL "bad" cholesterol without decreasing HDL "good" cholesterol.

The 2 Types of Fiber

Though both have health benefits, there's a difference between the insoluble, type of fiber found in whole grains, carrots, tomatoes, and lettuce, and the softer, water-soluble type found in oatmeal, pears, strawberries, and apples

• Soluble or viscous fiber is the softer type that dissolves in water.
  When digested, it helps prevent cholesterol from being absorbed in the intestines. This type of fiber is also thought to help minimize the rise in blood sugar levels after a meal, which is particularly helpful for people with diabetes
  
  
  This type of fiber comes from: beans (they have both types of fiber), oatmeal and oat bran, some fruits (apples, mangoes, plums, kiwi, pears, blackberries, strawberries, raspberries, peaches, citrus fruits, dried apricots, prunes, and figs), and some vegetables (dried peas, beans, and lentils).
  
  
• 
  Insoluble fiber doesn't dissolve in water.

It helps keep bowel movements regular, and may reduce the risk of colon problems. It may also reduce the risk of hemorrhoids, varicose veins, and obesity (by making us feel full).
Insoluble fiber is found in: Whole-wheat grain and wheat bran, brown rice, bulgur, seeds, and vegetables (carrots, cucumbers, zucchini, celery, and tomatoes)


Do you need to measure how much of each type of fiber you get in your diet? Don't worry about it. Some foods offer both types of fiber, and not all soluble fibers block absorption of cholesterol. In fact, according to the American Dietetic Association, the National Academy of Science has recommended phasing out the terms "soluble" and "insoluble" when discussing fiber. The bottom line: All dietary fiber is good for you. Just get more of it.

6 Reasons to Drink Water

It's no magic bullet, but the benefits of water are many.

Americans seem to carry bottled water everywhere they go these days. In fact, it has become the second most popular drink (behind soft drinks). But water lovers got a jolt recently when we heard that a new report had found that the benefits of drinking water may have been oversold. Apparently, the old suggestion to drink eight glasses a day was nothing more than a guideline, not based on scientific evidence.

But don't put your water bottle or glass down just yet. While we may not need eight glasses, there are plenty of reasons to drink water. In fact, drinking water (either plain or in the form of other fluids or foods) is essential to your health.

"Think of water as a nutrient your body needs that is present in liquids, plain water, and foods. All of these are essential daily to replace the large amounts of water lost each day," says Joan Kolemay, RD, dietitian for the Beverage Institute, an industry group.

Kaiser Permanente nephrologist Steven Guest, MD, agrees: "Fluid losses occur continuously, from skin evaporation, breathing, urine, and stool, and these losses must be replaced daily for good health," he says

When your water intake does not equal your output, you can become dehydrated. Fluid losses are accentuated in warmer climates, during strenuous exercise, in high altitudes, and in older adults, whose sense of thirst may not be as sharp.

Here are six reasons to make sure you're drinking enough water or other fluids every day:

• 
  1. Drinking Water Helps Maintain the Balance of Body Fluids.

Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.

"Through the posterior pituitary gland, your brain communicates with your kidneys and tells it how much water to excrete as urine or hold onto for reserves," says Guest, who is also an adjunct professor of medicine at Stanford University.

When you're low on fluids, the brain triggers the body's thirst mechanism. And unless you are taking medications that make you thirsty, Guest says, you should listen to those cues and get yourself a drink of water, juice, milk, coffee -- anything but alcohol.

"Alcohol interferes with the brain and kidney communication and causes excess excretion of fluids which can then lead to dehydration," he says.

• 
  2. Water Can Help Control Calories.

For years, dieters have been drinking lots of water as a weight loss strategy. While water doesn't have any magical effect on weight loss, substituting it for higher calorie beverages can certainly help.

"What works with weight loss is if you choose water or a non-caloric beverage over a caloric beverage and/or eat a diet higher in water-rich foods that are healthier, more filling, and help you trim calorie intake," says Penn State researcher Barbara Rolls, PhD, author of The Volumetrics Weight Control Plan

Food with high water content tends to look larger, its higher volume requires more chewing, and it is absorbed more slowly by the body, which helps you feel full. Water-rich foods include fruits, vegetables, broth-based soups, oatmeal, and beans.

• 
  3. Water Helps Energize Muscles.

Cells that don't maintain their balance of fluids and electrolytes shrivel, which can result in muscle fatigue. "When muscle cells don't have adequate fluids, they don't work as well and performance can suffer," says Guest.

Drinking enough fluids is important when exercising. Follow the American College of Sports Medicine guidelines for fluid intake before and during physical activity. These guidelines recommend that people drink about 17 ounces of fluid about two hours before exercise. During exercise, they recommend that people start drinking fluids early, and drink them at regular intervals to replace fluids lost by sweating.

• 
  4. Water Helps Keep Skin Looking Good.

Your skin contains plenty of water, and functions as a protective barrier to prevent excess fluid loss. But don't expect over-hydration to erase wrinkles or fine lines, says Atlanta dermatologist Kenneth Ellner, MD.

"Dehydration makes your skin look more dry and wrinkled, which can be improved with proper hydration," he says. "But once you are adequately hydrated, the kidneys take over and excrete excess fluids."

You can also help "lock" moisture into your skin by using moisturizer, which creates a physical barrier to keep moisture in.

• 5. Water Helps Your Kidneys.

Body fluids transport waste products in and out of cells. The main toxin in the body is blood urea nitrogen, a water-soluble waste that is able to pass through the kidneys to be excreted in the urine, explains Guest. "Your kidneys do an amazing job of cleansing and ridding your body of toxins as long as your intake of fluids is adequate," he says.

When you're getting enough fluids, urine flows freely, is light in color and free of odor. When your body is not getting enough fluids, urine concentration, color, and odor increases because the kidneys trap extra fluid for bodily functions.

If you chronically drink too little, you may be at higher risk for kidney stones, especially in warm climates, Guest warns.

• 
  6. Water Helps Maintain Normal Bowel Function.

Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation. When you don't get enough fluid, the colon pulls water from stools to maintain hydration -- and the result is constipation.

"Adequate fluid and fiber is the perfect combination, because the fluid pumps up the fiber and acts like a broom to keep your bowel functioning properly," says Kolemay.

• 
  5 Tips to Help You Drink More

If you think you need to be drinking more, here are some tips to increase your fluid intake and reap the benefits of water:

Have a beverage with every snack and meal.

Choose beverages you enjoy;

you're likely to drink more liquids if you like the way they taste.
Eat more fruits and vegetables. Their high water content will add to your hydration. About 20% of our fluid intake comes from foods.
Keep a bottle of water with you in your car, at your desk, or in your bag.
Choose beverages that meet your individual needs. If you're watching calories, go for non-caloric beverages or water.

Know Your Nutrition Basics

Understanding the Basics can Optimize Your Results

There are many substances your body needs for proper daily functioning. Nutrients are a generic term for substances that promote daily health and function, repair muscle tissue, and for optimal performance. There are 6 essential nutrients we are going to talk about: carbohydrates, fats, proteins, vitamins, minerals, and water. We have all heard of each one of these and yet most people don’t know exactly what they are and what they do. Understanding the basics develops the confidence to make informed decisions.

• Carbohydrates
  

Carbohydrates are nutrients composed of carbon, hydrogen, and oxygen and are the main source of energy in our bodies. For energy is why carbs are so important in our diets and low-carb diets don’t work. There are three categories of carbs: monosaccharide disaccharides, and polysaccharides. If you have heard the term simple sugars before this is relating to monosaccharide and disaccharides. Simple sugars are found in fruit, candy, juice, and sodas. Simple sugars provide instant energy as they are introduced into the blood stream. Polysaccharides are referred to as complex carbohydrates. These are formed by many simple sugars combining together. These carbs provide long lasting energy that is stored in the muscle cells and liver. Whole grains, vegetables, and some fruit are great examples of complex carbs.

For an optimal running metabolism, you want to consume 50-60% of your diet from carbohydrates, with only 10% coming from simple sugars.
Most complex carbs contain dietary fiber as well. Fiber supports the food you eat to move faster and easier through the digestive system. Fiber is also useful in prevention of cancers of the digestive system, hemorrhoids, and constipation. People should consume between 20-35 grams of fiber per day. Excellent sources of fiber are grains, vegetables, legumes, and fruit.

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  Fat
  

Fat is essential to good health. Fat serves many functions in the body including temperature regulation, protection of vital organs, distribution of vitamins, energy, and formation of cell membranes. Triglycerides are the primary form of fat stored in the body. Fatty acids are the molecules that the fats you eat get broken down into when fat enters your blood stream. It takes 3 fatty acids to create 1 triglyceride. Fat is your main source of energy at rest and during low intensity activities. During calorie restriction, low-carb diets, and low-fat diets your body actually shuts off burning fat as your main source of energy at rest.

There are two sources of fat, one from plants and the other from animals. Saturated fats come from animal sources and are typically solid at room temperature. Palm oil, coconut oil, and cocoa butter are actual sources of saturated fats from plants. The solidness of the saturated fats clog up your arteries and increases your risk of heart disease. Unsaturated fats are liquid at room temperature. Corn, peanut, canola, and soybean oil are sources of unsaturated fats. Not all animal fat is saturated. Chicken, turkey, and fish are loaded with essential fats for optimal health. You want 25%-30% of your diet coming from fat, with only 10% or less coming from saturated fats.

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  Protein
  

Protein is created by combining amino acids. Amino acids are the small molecules that proteins are broken down into. The body requires 20 different amino acids to create the thousands of proteins in the body. Protein’s functions include: carrier of oxygen, fights disease, chemical reactions, essential to movements, connective tissue, clots blood, and acts as a messenger for hormones. One function you don’t see mentioned is energy. Your body wants to use carbohydrates and fats as energy. Though your body can breakdown protein for energy when needed, your body doesn't want to. Typically, this occurs when there is a shortage as in low calorie diets. Ten to fifteen percent of your daily calories should come from protein. Protein right now is very popular with fad diets, and most people are over eating it. Any substance that is eaten in excess with be stored into your fat cells.

Most of the 20 amino acids are produced in your body. There are 8 that you need to get from your diet and those are called essential amino acids. Meat, eggs, and milk contain all essential amino acids. Plant proteins do not contain all 8, so vegetarians need to very careful and eat a variety of proteins to get all 8 everyday.

Glutamine is a non-essential amino acid, as your body produces what you need to daily activity naturally. Glutamine is also the most abundant amino acid in skeletal muscle tissue. To rebuild muscle tissue of those exercising on a regular basis, your body doesn’t produce enough glutamine for optimal repair. Being a non-essential amino acid is why glutamine is not common in the food we eat and for optimal results from exercise taking a glutamine supplement is highly recommended. Also, because it is an amino acid with very little calories, it is excellent for men and woman to take, especially people wanting to burn more fat away.

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  Vitamins

Vitamins are organic substances that are essential for normal and optimal functioning of the human body. Vitamins are not a form of energy; they aid in the metabolism of fat, carbohydrates, and protein. Thirteen vitamins are needed to perform numerous bodily functions.

There are two classes of vitamins, fat soluble and water soluble. Fat soluble vitamins are A, D, E, and K, which are stored in your body with fat. A small amount of these vitamins are needed on a daily basis. Water soluble vitamins are not stored in your body in large quantities and are needed on a daily basis. Water soluble vitamins consist of all of the B vitamins and vitamin C. The recommended daily allowances (RDA) are the minimal needed to prevent disease. If you are getting lower than the RDA you are putting your health in jeopardy. Greater than the RDA is needed to optimal health especially the water soluble vitamins. It is possible to overdose on fat soluble vitamins if you take too much and if you take multivitamin with fat soluble vitamins in it only take the recommended amounts.

Antioxidants are vitamins that neutralize free radicals. Free radicals are the by-products of metabolic processes with in our bodies. Excess free radicals cause damage to our cells. Proper amounts of antioxidants are important for the rebuilding of muscle tissue especially for people that are exercising. Poor antioxidant amounts can decrease the results you achieve through your fitness program.

• 
  Minerals

Minerals are inorganic molecules the serve a variety of functions with in the body. Mineral that are needed in large quantities are called macrominerals, which are calcium phosphorus, sulfur, sodium, chloride, and magnesium. There are many minerals needed in smaller amounts which are labeled microminerals.

Calcium is the number one mineral deficiency in America. Calcium is needed to create strong bones and Osteoporosis, which is a disease weakening the bones, can materialize over time with inadequate calcium consumption. It is estimated that 1.5 million bone fractures are a result of Osteoporosis.

• 
  Water

Water is essential for every bodily process. Are bodies are approximately 60% water. Six to eight glasses of 8 oz. water are recommended daily for optimal health. Even the slightest amount of dehydration can cause major decrease in efficiency of the body’s processes. Your metabolism is greatly affected positively or negatively based on your water consumption.

Heart Health – Fish Oils To The Rescue

In a world where heart disorders and diseases are becoming more common, lets take a look at something most of us can add to our weekly diet for prevention of heart problems.

Omega 3 fatty acids, found in fish oil promotes heart health. A daily dose of fish oil has helped prevent, slow or even reverse the hardening and narrowing of arteries in heart disease in some studies.

In the current issue of the Annals of Internal Medicine, researchers from the University of Munich report that a fish-oil capsule a day may``modestly'' improve blood flow to the heart and bolster traditional therapy in patients with atherosclerosis, or hardening of the arteries. In a study of 223 men and women, those who took a dose of fish oil per day for two years had fewer atherosclerosis complications such as heart attack and stroke.

Fish oil, found in fish such as salmon, it is a key component of the low-saturated-fat Mediterranean diet that has been linked to the lower incidence of heart disease in that area of the world.

How does fish oil work? Researchers are not ready to say, but one team of doctors used x-ray to peer into patients heart arteries at the beginning And end of one study. They found that after two years, the arteries of the fish-oil patients, on average, offered more room for blood flow to flow through, with less plaque.

The improvements were not dramatic, however the doctor’s team concluded that the benefits found in this study are significant enough to warrant including fish oil as part of traditional heart-disease treatment. At minimum, taking a daily capsule or dining on fish twice weekly would fulfill the needed amount.

Fish oil has also been found to help heart rhythm problems and can help to thin the blood as well. Research continues and always finds Fish oils to be helpful for the heart. It is certainly worth adding fish a couple times per week to the diet, isn’t it?

Fighting the Flu with Foods

Breakouts of the flu are responsible for millions of lost hours at both work and home each year, not to mention many miserable days trying to recover. If you’re wondering what you can do to naturally boost your immunity and prepare your body’s defenses, study the foods you’re eating, look at your family’s meals, and make the changes needed to ensure everyone is eating a well-balanced diet abundant in nutrient-dense fruits and vegetables, low-fat proteins, and complex carbohydrates.

Black currants are even richer in vitamin C than oranges, containing approximately three times the recommended daily intake for adults. It’s imperative that you get plenty of vitamin C since it helps prevent infections and helps keep the immune system healthy.

Mix up your morning breakfast with a glass of grapefruit juice instead of orange juice for a vitamin C-rich drink that's both sweet and tart. However, you should check with your doctor if you're on certain medications for blood pressure, AIDS, anxiety, or hay fever, as mixing grapefruit juice with certain drugs can lead to dangerous toxicity.

Brussel sprouts are a great vegetable source of vitamin C, are high in fiber and contain lots of folate as well. They improve anticarcinogenic glucosinolates, which have important cancer-fighting properties. They’re a great addition in a stew to provide lots of fl-busting nutrients.

Yogurt that includes live cultures has a positive effect on your GI tract, and as a result, helps the body purge the germs from the body more quickly and effectively and fight the flu. You want your yogurt to contain the active culture L. acidophilus, which is also helpful in fighting off yeast infections.

Potatoes are one of the most affordable sources of vitamin C, and nicely complement any entrée with their high levels of potassium and fiber. The skin contains the most fiber and the flesh just under the skin contains the most vitamin C. Fresh potatoes are the best source of vitamin C. Be careful of how you choose to prepare them, as soaking them in water robs them of their germ-busting vitamin C.

Whole wheat pasta is also rich in niacin, fiber, and iron. Its complex carbohydrates are an essential part of a healthy diet that will keep your immune system strong. Simply substitute recipes calling for traditional pasta with the whole wheat variety instead for a delicious and nutritious twist on your favorite pasta dishes.

Health Conditions That a Good Fiber Diet Can Prevent

Back in the 1940s, Dr. Denis Burkitt began to notice the importance of diet to good health. Working as a surgeon in East Africa, he rarely saw conditions, like constipation, hemorrhoids, and appendicitis, that were widespread in the Western world. He came to believe the amount of fiber, or roughage, people eat could explain why.

Fiber is the part of fruits, vegetables, and grains your body canntt digest. There are basically two kinds, both important in keeping you healthy. Soluble fiber which dissolves easily in water and becomes a soft gel in your intestines. Insoluble fiber which remains unchanged as it speeds up your food's trip through your digestive system.

In his book, Eat Right - To Stay Healthy and Enjoy Life More, published over 20 years ago, Burkitt pointed out that people in developing nations tended to eat about 60 grams of fiber a day. In Western countries, the average amount was about 20 grams.

Today fiber intake is even lower. According to the National Institutes of Health, Americans eat only 5 to 20 grams of fiber a day. If you are among those eating the lowest amounts, you fall far short of the recommended 20 to 35 grams. Many nutritionists believe you'd be healthier with the higher amounts Burkitt recommended.

Conditions you can fight with fiber:

Increasing the fiber in your diet can help you avoid these conditions - or deal with them in a healthier way.

• Diabetes.
  

Fiber helps improve the way your body manages insulin and glucose. That means you can lower your risk of diabetes by eating whole grains rather than refined carbohydrates. Dark rye bread, whole-wheat crackers, multi-grain bagels, and bran muffins are good choices.

• Heart attacks and strokes.
  
  

The soluble fiber in foods like oatmeal, okra, and oranges helps eliminate a good deal of the cholesterol that can clog your arteries and cause a stroke or heart attack.

• Constipation and hemorrhoids.

"If fiber intake were adequate, laxatives would seldom be required," said Burkitt. Apples, sweet potatoes, barley, and pinto beans provide this roughage. Burkitt thought "softage" would be a better name for fiber, because it keeps the stool moist, soft, and easy to eliminate.

• Appendicitis.
  

"Keeping bowel content soft," said Burkitt, "seems to provide the best safeguard against the development of appendicitis." Treats like apricots and peaches are a tasty way to do this.

• Diverticulosis.
  

As your body processes fibrous foods, like peas, spinach, and corn, it tones up and strengthens your intestinal muscles. This helps prevent pouches, called diverticula, which can cause abdominal pain if they become inflamed.

• Weight gain.
  

The best and simplest way to lose weight is to eat low-fat, lowcalorie vegetables and grains. "The more bulky fiber-rich foods you eat," said Burkitt, "the less fat you will be consuming, and vice versa." And since the fiber swells, you'll feel satisfied faster. If you have room for dessert, choose fruits like plums or strawberries.

• Impotence.
  

It's probably never been imagined that navy beans, brussels spouts, and zucchini squash could improve your love life. But these fiber-filled vegetables help maintain strong blood flow to the penis by lowering your cholesterol and keeping your blood vessels unclogged. The beans, in addition, contain L-arginine, a protein that also helps improve potency.

• Cancer.
  
  

Burkitt believed a high-fiber diet defends against colon and rectal cancers in two ways. His cultural studies showed the more animal fat in a diet, the higher the incidence of bowel cancer. Eventually, he realized that the more bulky, fiber-rich foods people eat, the less unhealthy fat they consume. Not only that, but a healthy portion of fiber speeds cancercausing compounds out of the digestive system more quickly - before they have a chance to make trouble.

Even if experts debate how all this really works, anyone who loads their plate with whole grains, legumes, fresh fruits, and vegetables will say there's no arguing with natural success.

Burkitt also considered fiber a protector against other conditions, like gallbladder disease, varicose veins, and hiatal hernia.