Researchers from the Universitat Autonoma de Barcelona have shown that extra virgin olive oil prevents breast cancer, and many other types of the disease.

Click on pic for a larger image. Photo by John Evans.

If it is consumed with other aspects of the Mediterranean diet, especially tomato-rich dishes, it seems to be even more effective.

The oil was found to launch attacks on tumours which stunt their growth and even make the cells implode. It also protects against cell DNA damage, a common cause of cancers.

Tests on rodents showed that olive oil disables a gene that controls the growth of breast cancer, while turning off proteins that cancer cells live on. More than 45,000 cases a year of breast cancer are diagnosed in Britain, making it the UK’s most common cancer.

Scientist Dr Eduard Escrich believes that everyone should consume 50ml of best olive oil a day for optimum health. That works out as around five tablespoons, or 500 calories, which may seems excessive to anyone reducing their weight. However, if the oil is substituted for butter and fats in savoury dishes, it simply substitutes other foods on a calorie for calorie basis.

Another study found that olive oil also affects genes that are linked with the hardening of arteries and other heart diseases.

Although Spain does have an interest in promoting olive products, this research backs up much evidence from previous studies worldwide.

Broccoli is the latest vegetable being hailed as a “super food”, as scientists have announced it contains substantial amounts of the chemical sulforaphane, which helps the body keep the arteries clear so that a healthy flow of blood is maintained.

Although researchers have yet to prove whether simply eating larger amounts of broccoli is enough to make a difference, their findings add to the notion that fresh vegetables form an essential part of our daily diet if we are to maintain and improve our health, which is the principle behind the Government’s “Five a Day” campaign.

The research into the use of sulforaphane was funded by the British Heart Foundation, and it is hoped that it will lead to further breakthroughs in reducing or preventing heart disease.

Green vegetables, and in particular broccoli, have long been recognised for their health benefits. Being rich in antioxidants, they are beneficial for the skin and may even reduce the risk of certain cancers. The chlorophyll in green vegetables promotes healthy red blood cells, and nutritionists claim that eating greens can help maintain healthy blood pressure, prevent strokes and have a positive impact on the eyes and brain.

From an early age most people are trained to enjoy bland, processed food that is high in salt and sugar. When you look at the hundreds of ready meals on our supermarket shelves, it’s no wonder that people often complain that they can’t tolerate the natural flavours of certain fruit and vegetables. Often broccoli is criticised for being bitter tasting or too “strong” but we’re constantly bombarded with scientific support for the benefits of fruit and vegetables, so perhaps it’s time to re-train our palates and make some positive changes.

One approach is to change the proportion of meat and vegetables we have on our plates. Piling the plate with two thirds vegetables to one third meat is an easy principle to follow that will probably increase your intake of vegetables.

Taking care to present food attractively and to use a variety of cooking methods, including sometimes serving up raw vegetables, will maintain your family’s interest as well as avert boredom with what’s on the plate. Using vegetables to create a simple soup starter is also useful strategy, and you can hide less popular veggies easily in soups or sauces that are dominated by the delicious flavours of herbs and spices.

Planning and preparation are key in ditching convenience foods and eating a fresh, healthy diet. Freezing is not detrimental to the nutritional value of food, and therefore making and storing extra portions for use at busy times is a wise move that can help stop you reaching for the take-away menu or filling up on junk food.

See also Broccoli – the unloved superfood.

Rhian Gibbings

Many women suffer from tender breast tissue. The issue is complicated by fear of breast cancer.

However, a very simple solution may be at hand. A caffeine-free diet.

Breast surgeon, Sharon Rosenbaum Smith, MD of St. Luke’s-Roosevelt Hospital in New York City, says, “The biggest contributing factor to fibrocystic change in the breasts is caffeine.”

Remember, though, caffeine is not just coffee. She adds, “In some women, avoiding caffeine works, but it has to be the complete avoidance of caffeine.”

The advice is, to remove all caffeine from your diet for two to three months on a trial basis. That means tea, coffee, caffeinated soda and chocolate in all its forms.

It would also be a good idea to consult a doctor first.

A new study has produced what seems to be conclusive evidence that a cup of green tea a day will help to keep your heart healthy.

Image by Syntagma Photographic

In tests, the beverage was discovered to widen the artery that runs from the shoulder to the elbow by 4pc within 30 minutes. Using ultrasound scanning to measure the performance of the brachial artery, this was taken as a good indicator of improved blood flow around the body.

The report, by Dr Nikolaos Alexopoulos and colleagues at the 1st Cardiology Department, Athens Medical School, and published in The European Journal of Cardiovascular Prevention and Rehabilitation, claims this is the first time green tea has been demonstrated to have a short-term beneficial effect on the large arteries.

The experiment involved a team of healthy volunteers who were given green tea, caffeine or hot water to drink on three separate occasions. Measurements of the brachial artery were taken at three stages after they drank their beverage.

While green tea had a marked effect, caffeine and hot water had none.

According to the team, dilation of the artery shows better functioning of the endothelium, the layer of cells lining blood arteries that stops clots forming.

Previous research had suggested black tea improves short and long-term endothelial performance, but this is the first time green tea has been shown to have a short-term beneficial effect on the large arteries.

Another study has already shown that green tea reverses endothelial dysfunction in smokers.

However, the fermentation process used to make black tea reduces the content of flavonoids — beneficial antioxidants — by up to 90 per cent, which is why green tea is believed to offer superior health benefits.

One of the researchers, Dr Charalambos Vlachopoulos said, “These findings have important clinical implications. Tea consumption has been associated with reduced cardiovascular morbidity and mortality in several studies. Green tea is consumed less in the Western world than black tea, but it could be more beneficial because of the way it seems to improve endothelial function. Recent studies have also shown potent anticarcinogenic effects of green tea, attributed to its antioxidant properties.’

Yet more research shows drinking green tea lowers “bad” cholesterol and blood pressure, and reduces harmful liver enzymes.

Even more, drinking green tea could help ward off cancer, with a study showing that just four cups of green tea a day reverses cell damage in heavy smokers and hence the development of tumours. Japanese researchers also found that a green tea and exercise regime reduced the usual drop in strength and muscle performance associated with getting older.

To back all that up, Brazilian scientists showed that drinking three cups of green tea a day reduced damage caused by resistance training.

Green tea really is the bee’s knees — and probably the cat’s whiskers too.