50 Foods That Can Help You Look and Feel Younger

Staying in top shape well into middle age and beyond isn’t impossible. With the right diet, exercise routine, health check-ups and good attitude, looking and feeling younger is within reach. In this list, we’ve covered 50 foods that will keep you youthful, energetic and glowing.
Good Skin
Keep your skin smooth, firm and fresh with these foods.

1. Low-fat yogurt: Low-fat yogurt contains vitamin A and live bacteria called acidophilus, which is good for digestion and the skin.
2. Strawberries: Strawberries contain one of the highest levels of antioxidants and free radicals, which protect the skin against cell damage and sun damage.
3. Ground flaxseeds: Flaxseeds are rich in omega-3 fatty acids, which is vital to skin health.
4. Cantaloupe: Cantaloupe is recommended for firm and bright skin because of its free radicals and ability to reduce wrinkles and dryness.
5. Green tea: Green tea is rumored to have a range of health benefits, and it is also believed to be a good promoter of skin health. Green tea contains the highest levels of EGCG, which reduces inflammation and lowers your risk of skin cancer.
6. Salmon: Salmon is also high in omega-3 fatty acids, which is necessary for cell membrane health. Cell membrane health is important because it helps your body expel the bad stuff and retain all of the good nutrients.
7. Spinach and kale: Spinach and kale are rich in vitamin A and are necessary for good skin.
8. Whole-wheat breads: Whole-wheat breads are high in selenium, which prevent cell damage and are a healthy alternative to white-flour foods that can cause break-outs.
9. Water: Drinking lots of water each day keeps your skin hydrated and refreshed. It can also clear up your complexion, and if you drink hard or mineral-rich water, you’ll also help your body get more nutrients.
10. Citrus fruits: Fruits that are very high in vitamin C, like lemons and oranges, keep collagen strong.

Energy
The secret to feeling young is having good energy. These energy-packed foods will help you make it through your workout, your next vacation or that late-night movie.

11. Orange juice: Drink a glass of orange juice for a major Vitamin C boost.
12. Lean red meat: Good quality protein, like lean meat or sea food will keep your metabolism going and your brain feeling energized.
13. Tuna: Cold-water fish like tuna shoot omega-3 fatty acids to your brain, helping you stay focused, alert and energized.
14. Broccoli: Broccoli is a source of antioxidants that fuels your entire system.
15. Bran: Eat bran cereal for a serious energy boost that is also good for your digestion and metabolism.
16. Beans: Beans are complex carbohydrates that will keep you full and energized.
17. Blueberries: Blueberries are a popular brain food that are rich in antioxidants.
18. Almonds: Almonds are energy-dense foods that contain Vitamin E and magnesium and keep you full longer than sugary snacks.
19. Whole wheat pasta: Choose a moderate serving of whole-wheat pasta with marinara or olive oil-based sauce for a meal rich in complex carbohydrates.
20. Oatmeal: Oatmeal is a fantastic source of soluble fiber and a great way to boost your energy.

Heart-Healthy Foods
Heart health is paramount to overall health and energy. Keep your heart young and strong with these foods.

21. Kidney beans and black beans: WebMD maintains that kidney beans and black beans are rich sources of B-complex vitamins, niacin, folate, omega-3 fatty acids and soluble fiber, all of which promote heart health.
22. Brown rice: High-fiber foods like brown rice promote heart health.
23. Cabbage: Cabbage is a good choice for integrating needed insoluble fiber into your diet.
24. Low-fat, fat-free dairy products: Choosing low-fat or fat-free milk, cheese and yogurt is better for your heart and figure.
25. Asparagus: Asparagus appears in WebMD’s list of "best foods for cardiovascular health" and contains carotenoids, B-complex vitamins, folate and fiber.
26. Walnuts: Walnuts contain Vitamin E, magnesium, folate, polyunsaturated fats, and other heart-healthy nutrients.
27. Sweet potato: Eat sweet potatoes for a heart-healthy dose of vitamins A,C, and E, plus fiber.
28. Trans fat-free margarine: Use trans fat-free margarine when cooking instead of heavy creams, butters, lard or sauces.
29. Egg whites: Egg whites are lower in cholesterol than regular eggs but still high in protein.
30. Papaya: Mix up your servings of fruit with papaya, which contains potassium, carotenoids, calcium, magnesium, folate, and Vitamins C and E.

Low-Fat, Low-Calorie
A low-fat, low-calorie diet is good for your heart, for reducing your risk of high cancer and heart disease, and ideal if you want monitor your weight and show off a youthful figure.

31. Fresh fruits and vegetables: Fresh fruits and vegetables are healthier for you overall and contain fewer calories than canned or packaged varieties with artificial flavoring.
32. Low-fat condiments: Choose fat free mayonnaise and low fat or low calorie salad dressing.
33. Turkey: Use ground turkey instead of red meat for hamburgers, pasta dishes and more.
34. Mushrooms: According to CNN, mushrooms are 90% water but they still contain a good source of potassium and antioxidants. Add to salads and sandwiches for flavor without lots of calories.
35. Fat-free cheese: Lower your calorie and fat intake by only using fat-free or part-skim cheese on sandwiches or when cooking.
36. Tomatoes: Tomatoes are rich in antioxidants and have a number of beneficial nutrients. They’re also a tasty, low-calorie snack that can be added to crackers, salads, sandwiches, and more.
37. Apricot: Apricots have one of the lowest calorie counts of any fruit, at just 17 calories per 1/2 cup.
38. Cranberries: Cranberries are low in sugar and low in calories, containing just 44 calories per cup.
39. Raspberries: Raspberries contain fiber and a very low number of calories.
40. Summer vegetables: Yellow squash and zucchini contain just 15 calories per 1/2 cup.

Hair
Shiny, strong hair depends on your diet, as well as your beauty regimen. From lentils to oysters, add these foods to your diet.

41. Lentils: Lentils are rich in protein, iron zinc and biotin, which promotes hair growth and hair strength.
42. Oysters: Oysters can boost your libido and help your hair stay healthy.
43. Nuts: Nuts that contain selenium, promote scalp and hair health. Nuts that contain omega-3 fatty acids help hair stay shiny and strong.

Teeth and Nails
Youthful teeth and nails are within reach when you consume these snacks.

44. Peanuts: Peanuts are an excellent source of biotin, which is fundamental to healthy nails.
45. Sugarless gum: Sugarless gum is a saliva generator, cleaning your teeth.

Healing
As you get older, it’s harder for your body to bounce back from even small injuries and normal aches and pains. These foods will help your body repair itself faster and more effectively.

46. Red bell pepper: Runner’s World reveals that "just one red bell pepper provides 380 percent of the recommended daily value of vitamin C, a nutrient crucial for repairing connective tissues and cartilage." Add red bell pepper to salads, sandwiches or stir-fry meals.
47. Carrots: Help your body beat infections by eating carrots, which contain very high levels of Vitamin A, crucial to white blood cells’ ability to fight infection.
48. Bananas: Keep your muscles healthy and limber by eating potassium-rich bananas.

Libido
Retain the libido you had in your earlier years with these food choices.

49. Chiles: The capsaicin in chiles literally warms up your body and increases blood flow.
50. Chocolate: The phenylethylamine in chocolate really does act as a stimulant and libido-enhancing chemical.
    
    
    

ll About Caveman Nutrition: 25 Reasons to Eat Like Your Ancestors Did

The idea, or ideal, of a purer nutritional lifestyle practiced by more technology-ignorant communities is tempting when you think of all the chemicals and artificial additives poured into our food and all the really good food we overlook.

Humans have had a dysfunctional relationship with food way beyond modern man’s fascination with Doritos and Peeps. Royalty during the Middle Ages feasted for days on greasy meats while poverty-stricken communities throughout history have starved or suffered from malnutrition and vitamin deficiencies. But the idea, or ideal, of a purer nutritional lifestyle practiced by more technology-ignorant communities is tempting when you think of all the chemicals and artificial additives poured into our food and all the really good food we overlook.

Chemicals
Hormones, genetically engineered foods and artificial sweeteners are threats to our health that cavemen never had to deal with. Avoid these additives when selecting food items.

1. Potassium bromate: Potassium bromate is a chemical added to foods, like rolls, to make them bigger. MSN Health reports that potassium bromate causes cancer in animals and "even small amounts in bread can create a risk for humans." An article in the Environmental Health Perspectives journal also states that potassium bromate "induces renal cell tumors, mesotheliomas of the peritoneum, and follicular cell tumors of the thyroid" in rats.
2. Aspartame: Aspartame is an artificial sweetener used in NutraSweet and Equal that contains phenylketonuria (PKU), a chemical that cannot be metabolized in one of out of 20,000 babies. If a baby cannot metabolize PKU, it can cause mental retardation. Mercola reports that aspartame also "accounts for over 75 percent of the adverse reactions to food additives reported to the FDA" including nausea, irritability, fatigue, headaches and more.
3. BHA & BHT: Butylated hydroxyanisole and butylated hydrozyttoluene keep packaged foods like chips and cereal fresh by preventing oxidation; however, they are suspected of increasing the risk of cancer in humans.
4. MSG: Many food companies are just now starting to advertise that they have stopped using MSG in their products. The FDA approved a study that found that MSG can cause nausea, headache, facial pressure or tightness, numbness, a burning sensation in the chest and back of the neck, weakness and other symptoms "in otherwise healthy MSG-intolerant people."
5. Pesticides: Pesticides are found in all types of foods, including meat and fresh vegetables and fruits. They can seep into fruits and vegetables through the soil, even if the pesticides have not been used in some time, according to Cornell University’s Sprecher Institute.
6. Olestra: Olestra is the controversial additive found in some potato chips that can cause severe diarrhea, cramps and gas, because it stops your body from digesting the fat from the chips. MSN reports that olestra also "inhibits healthy vitamin absorption from fat-soluble carotenoids that are found in fruits and vegetables and thought to reduce the risk of cancer and heart disease."
7. Bisphenol A: Bisphenol A is suspected of causing cancer in humans and animals and is found in plastic products, including baby cups and bottles. While it may not be realistic for you to carry around a hollowed-out gourd for your baby to drink out of, look for plastic products that do not contain bisphenol A.
8. Hormones: Harmful hormones found in foods are caused by special meals farmers give animals to make them gain weight faster, allowing them to maximize their profit in the shortest amount of time possible. The Sprecher Institute at Cornell explains that these "synthetic steroid hormones used as pharmaceutical drugs have been found to affect cancer risk." Six hormones are currently approved by the FDA for use in cattle and sheep, but it is still controversial and unnatural.
9. Genetically Engineered Food: Genetically engineered food is unnatural and possibly harmful to humans, as well as to the environment and the species that are undergoing genetic transformation. Though there are currently no laws against genetically engineered foods, The Center for Food Safety maintains that "human health effects can include higher risks of toxicity, allergenicity, antibiotic resistance, immune-suppression and cancer." It is expected that up to 45% of U.S. corn and 85% of soybeans are genetically engineered.

Food Psychology
From portion control to over-snacking to eating disorders, modern man’s relationship with food has become dysfunctional.

10. Eating for necessity: Ancient man ate primarily for necessity, which kept his weight down and preserved his health. Today, many Americans are bombarded with a surplus of foods and are tempted to indulge in snacks all throughout the day, leading to poor nutritional choices and overeating.
11. Portion control: Perhaps because ancient man had to be more careful about rationing out his food, he was more adept at portion control. Americans, however, are known for attacking buffets and heaping piles of food on our plates for every course. By paying attention to portion control and serving sizes, it’s possible to lose weight and make more heart-healthy choices.
12. Snacking: Not all snacking is bad. Healthy snacks speed up our metabolism and can keep us focused and energized throughout the day. But constantly going for chips and junk from the vending machine when it isn’t meal time creates a harmful relationship with food. If we try to view food as a source of nutrition and energy, rather than a past time when we’re bored, or an emotional crutch when we feel stressed or sad, then we are more able to control cravings, keep our weight down and have a healthier relationship with food.
13. Too many choices: Choice frees us to become picky eaters and make poor nutritional decisions. From cereal to chips to cookies to bread to tomato sauce, it’s hard to filter out the attractive-looking, additive-riddled choices and zero in on the best nutritional choices.
14. Understand what food does for your body: Being more tuned into your environment and the foods you eat means that you are better able to understand how the foods you consume help or hurt your body. Those with unhealthy images of themselves or unhealthy relationships with food can get carried away with the calories in food and their own weight, rather than the nutritional benefits and necessary energy they gain from food.
15. Eliminate waste: Ancient man hunted and harvested only what he needed to survive, and often used every piece of meat or fruit or vegetable for a different purpose. Eliminating waste helps the environment and gives you a greater appreciation for your food and what you do have. Only buy what you absolutely need at the store, and be sure to use any leftovers instead of throwing them out prematurely.

Nutrition
Fresh foods, organic foods and plenty of water are just a few more reasons why ancient man may have been healthier–at least from a nutritional standpoint–than we are today.

16. Avoid packaged foods: Packaged foods contain more harmful additives since they’re designed to last longer. These additives are unnatural, and even if they aren’t particularly harmful, they’re not as nutritious as fresh foods.
17. Raw: Adhering to a raw food diet means that you will only eat "living" and raw foods, like uncooked fruits and vegetables, sprouted grains–like flaxseed–nuts and seeds. While men and women from older civilizations certainly cooked meat and other foods, a very simple raw food diet ensures that you are consuming highly nutritious foods that promote good digestion, a sensible weight and the intake of heart-healthy vitamins and ingredients.
18. Natural and organic: By eating natural and naturally produced foods and avoiding overly-processed items, you can reduce your intake of artificial ingredients and increase your intake of fresh foods, like fruits and vegetables. Foods that are produced naturally are not genetically engineered, do not have pesticides or preservatives and do not include unnatural hormones.
19. Fresh foods: Eat foods that are in season to ensure that you are eating the freshest possible foods, just like your ancestors did. A fresh food diet also means that you will avoid packaged and processed foods, and will eat foods that are richer in natural flavor.
20. Lighter cooked: Because caveman kitchens weren’t well-equipped with the latest fryers, waffle makers or ovens, food wasn’t overcooked as often, leaving the majority of vitamins and nutrients in the food.
21. No fried foods: Certain types of American home-style cooking rely on frying techniques for flavor. Frying foods, however, removes a lot of the nutritional value, or at least cancels it out by adding grease and breading. Eliminating fried foods will ensure that you reduce your harmful calorie intake and eat fresher, more nutrient-packed foods.
22. Caffeine: Caffeine was most certainly consumed by ancient man, but in the form of tree bark, seeds, and later, tea. But today, caffeine dependency leads to headaches, irritability, the inability to sleep, and even bloating and weight gain–as one of the most popular sources of caffeine is soda. Limit your caffeine intake to green tea once or twice a day if possible.
23. Grow your own meals: Take charge and grow as much of your own food as possible, whether you start an herb garden on your patio or kitchen shelf, or an entire vegetable garden. By knowing exactly what you’re eating, you’ll be able to adequately limit harmful pesticides and additives, limit waste, consistently eat fresh food, and have a greater appreciation for the environment and your food.
24. Drink more water: Ancient man may have drunk tea, but he also consumed lots of water. Sodas, Kool-Aid and other sugary drinks weren’t invented, and ancient man benefited from the lack of choice. Drinking water flushes out your system, clears up your complexion, reduces your chances of getting infections like UTIs, helps you stay hydrated (especially during illness or physical activity) and keeps you more energized. Drinking lots of water also increases your metabolism and can decrease bloating from soda.
25. Eat more fruits and vegetables: Because ancient men and women had fewer choices, they were more inclined to eat the foods that were available, particularly fruits and vegetables. The next time you visit the grocery store, prohibit yourself from buying too many extra snacks and sides that you don’t need, and fill up on fruits and vegetables.

Lovers of red wine, say cheers....

Even while health benefits of red wine remain debatable, a study claims to have discovered a process inside the human body which gives those fond of this drink a valid reason to say cheers!.

"It has often been observed that the French do not develop heart disease despite bad eating habits. This phenomenon, referred to as French Paradox has often been attributed, even by scientific studies, to the consumption of red wine which contains a chemical compound resveratrol which is beneficial for the heart and has anti-cancer properties," the study conducted by the Bio-chemistry department of Allahabad University says.

Talking to media, Prof Syed Ibrahim Rizvi, the author of the study, which was presented at the National Symposium on Advances in Clinical Biochemistry held in Aligarh in November, 2008, said"it has been baffling for scientists that under laboratory conditions, resveratrol is required in much higher amounts to show effects similar to what is observed under normal conditions".

"For example, the amount of resveratrol ingested through a glass of wine or a serving of red grapes, another important source of the compound, has not been sufficient to elicit health benefits in studies conducted under laboratory conditions," he said.

" Vitamin C is essential to regenerate Vitamin E which plays a very important role in preventing atherosclerosis, or hardening of the arteries, which in turn gives rise to several diseases related to the heart," Rizvi added.

" This phenomenon offers a possible explanation to the health-promoting effects of resveratrol, even when consumed in moderate concentrations. With this, people may also be rest assured that for health benefits, they need not consume large amounts of resveratrol-rich food like red wine, red grapes or pomegranate," he added.

Another important finding of the study has been that the rate of red blood cell PMRS increases during human aging."It appears that the increase in PMRS activity is a defence mechanism of the human body to cope with increased oxidative stress during aging. Thus any compound which displays PMRS activating effect has a potential anti-aging effect," he added

50 Fascinating Open Courses for Foodies

http://www.bestcollegesonline.com/blog/200...

Discover what a quenelle is, how to prepare duck, new ways to use mayonnaise, how to make fresh ricotta cheese, take classes that focus on reading and writing about food, or learn about nutrition and food safety.

Quick Meal: Pan-Fried Pasta with Pesto and Ricotta

Here’s a tasty and inexpensive way to turn a bit of leftover pasta into a savory meal. And it goes from pan to plate in about five minutes.
One of the great things about pasta is that it’s easy to prepare ahead of time, and will last several days in the refrigerator. The next time you’re doing a spaghetti or fettucini dinner, reserve a little for a fast meal later.
This dish can be prepared from fresh or refrigerated pasta in a single skillet. Feel free to adjust the quantities to taste, or double it and serve with a veggie side as a full meal.
You’ll need:

• A serving of leftover spaghetti or fettucini
• 2 tablespoons of your favorite olive oil
• 1 teaspoon (about two cloves) of finely minced garlic
• 2 teaspoons of pesto
• 2 tablespoons ricotta cheese
• A pinch of coarse kosher or sea salt
• Freshly grated parmesan cheese to taste

Preparation:
Bring a large skillet or wok to high heat and add the olive oil, covering the pan bottom. Add the garlic and spaghetti: Toss, turning occasionally, for about three minutes, or until the garlic begins to turn golden brown.
Add the ricotta cheese, basil, and a pinch of salt. Toss thoroughly, distributing the ricotta and basil through the pasta. Continue heating about two minutes until all the ingredients are warm. Don’t allow the garlic to burn.
Immediate serve the pasta and combined ingredients to a large plate. Garnish liberally with freshly grated parmesan cheese and a sprig of basil, if available. Bonus points if it came from your own garden!

I am a sexless person, says Kangana Ranaut

Just 18 when she entered the glitzy world of Bollywood with her debut flick ‘Gangster’; Kangana Ranaut has many accomplishments to her name with some of the most astounding performances in her kitty.

However even though the stunner has many power packed acts to boast of, she somehow manages to hit headlines for all the wrong reasons. Speaking to Swati Charurvedi of Spicezee.com on ‘Kahiye Janaab’ the young lass slammed many baseless speculations making her fame infamous.

Swati:How has been your journey from Manali to Mumbai? You have done some extreme roles. How do you manage them?

Kangana: I think the onus of my success directly goes to my directors and the roles that I have done. I haven’t worked with many directors, there are only a select few. I have done three films with Anurag, two with Mohit Suri and one with Madhur Bhandarkar. And Madhur has told me that he wants to do another flick with me. So I guess, I have become very comfortable with them. And this comfort shows in my performances. It’s their faith in me that has helped me reach where I am today.

Swati: You play so many serious roles. How do you return to normalcy after giving such intense performances?

Kangana See, when I play a role I give it my 100 percent. I start to live the life of that character. It’s very difficult to return to my usual self because I am completely into the character. And when you are so involved in the character it’s bound to leave an impression on you. But I don’t let it affect me very much. I do a lot of meditation.

Swati: You have broken a lot of stereotypes. Has it been intentional?

Kangana: Right from the time I entered the industry, I knew I was different. In fact, I was different in a lot of ways. I was very tomboyish. Like if I would wore shorts for a scene, then I didn’t bother to take a robe.

Swati: You have often faced the flak for wearing minimal clothes. How do you react to it?

Kangana: Even though I have worn fewer clothes, I don’t think I look vulgar. I am a very sexless person. I have never tried to create a sexy image of myself. From the very first day, I have been clear about my objectives. I am an actress and I am here to do my job.

Swati:For your wardrobe malfunction scene in ‘Fashion’, Madhur stated that no one could have done a better job. But audiences haven’t reacted that well.

Kangana: As I said, I live the character. It feels very sad when an artist forgoes everything to play a part and is not appreciated. I think we should be respected for getting into the skin of the character than be criticised.

Swati:Most recently a news magazine featured one of your calendar pictures stating that you have crossed all limits. What do you say to that?

Kangana: Well, everyone has a different opinion towards these things. It’s an individual’s point of view. But I personally feel that it’s a classic picture. It has been beautifully shot. There are a lot of girls in the same calendar, who have worn much lesser clothes than me. Why hasn’t anything been written about them? In fact there is one girl who is just wearing g-strings and holding a pillow to her bust. I personally feel that my picture got rave reviews.

Swati: How do you react when you read about your boyfriend Adhyayan’s father Shekhar Suman disapproving you?

Kangana: There are so many tabloids and newspapers these days. Some journalists tell me ‘please give us some news’. If you ask me, most of it is a lie. The sad part about this entire episode about Shekhar Suman and me is that the argument took place between Shekhar and Mohit. But knowing media, I knew that my name would be dragged in it to make the news spicier and make it a lead story.

Swati:So you are saying that there is absolutely nothing wrong between you and Suman?

Kangana: There is absolutely nothing wrong between us. Shekhar Suman is shouting from the rooftop that there is nothing wrong, and he has even stated the same in an interview. He has already told me that he said no such thing.

Swati:How do your parents react to all the rumours written about you?

Kangana:By now even they realise that these are not true. So many things are written everyday. They have made their peace with such rumours. They don’t react to them. They don’t take such speculations seriously.

Swati:Priyanka recently won an award for her act in ‘Fashion’. You too gave a commendable performance, didn’t you feel that even you deserved one?

Kangana: Of course, I felt like I deserve one. But I do respect the jury’s decision. It’s up to them to decide whether I deserve an award or not. I respect their judgement and that’s the sole reason that I attend these award nights. Now if you don’t have to respect them, then you can sit at home like Aamir Khan and just shun these awards.

Swati: But you must have felt bad?

Kangana: No, not at all. It’s not like I missed an Oscar. There are around 6 award events these days. I am sure I’ll win one.

Swati: Are you looking at doing any conventional roles?

Kangana: I don’t want to do conventional flop films. I want to be part of only hit flicks. All my films have done well so far. I read a script and I make up my mind whether it’ll be hit or not.

Swati: Which actor would you like to work with?

Kangana:I would love to work with Aamir Khan. He is my inspiration and I wish I get an opportunity to work with him.

Swati Since Valentine’s day is just round the corner, tell us what is the most romantic thing Adhyayan has done for you?

KanganaAdhyayan is an extremely romantic person. We just went for a vacation and there on a beach he wrote ‘I Love You Kangana’. That has been the sweetest thing so far.

Adapted by: Tanu Talwar

Cheap plums as good as blueberries

  Blueberries are facing stiff competition from plums, which are emerging as super fruits because of the newly discovered high-levels of healthy nutrients in them, say scientists at Texas AgriLife Research.

After analysing 100 varieties of plums, peaches and nectarines, scientists have found them to match or exceed the much-touted blueberries in antioxidants and phytonutrients associated with disease prevention.

Plainly, "blueberries have some stiff competition. Stone fruits are super fruits with plums as emerging stars," said Dr. Luis Cisneros, AgriLife Research food scientist.

Cisneros, along with Dr. David Byrne, AgriLife Research plant breeder, acknowledged that while blueberries remain a good nutritional choice, a single inexpensive plum contains about the same amount of antioxidants as a handful of more expensive blueberries.

"People tend to eat just a few blueberries at a time - a few on the cereal or as an ingredient mixed with lots of sugar. But people will eat a whole plum at once and get the full benefit," said Cisneros.

Scientists discovered the plum''s benefits, along with that of fellow stone fruits, the peach and the nectarine, after measuring at least five brands of blueberries on the market.

Against those numbers, the team measured the content of more than 100 different types of plums, nectarines and peaches.

Firstly, they compared antioxidants, molecules that sweep through a body looking for free radicals to knock out. Free radicals are atoms or molecules that lurk where diseases like cancer and heart disease are found.

"Knowing that we had all these varieties with high levels of antioxidants, then the possibility of preventing these diseases would also be high with their consumption, so we went to the next step - how these compounds could actually inhibit chronic diseases," said Cisneros.

The team examined the full content of plums and peaches, and then tested the effect of the compounds they found on breast cancer cells and cholesterol in the lab.

"We screened the varieties again with the biological assays. And that had never been done before, because it is expensive and a lot of work. But that investment is small in terms of the information we got, and how it can be used now for breeding efforts to produce even better fruit," said Cisneros.

Byrne pointed out that one benefit was that the phytonutrients in plums inhibited in vitro breast cancer growth without adversely affecting normal cell growth.

"Future work with stone fruits will focus on cardiovascular and cancer using animal models and identification of specific compounds that exert the properties," added Cisneros.

"We suggest that consumers take seriously the recommendation to eat at least five servings of fruits and vegetables - or even more - every day and to make sure that plums are part of that," said Byrne.