Foods that fight disease.Most people know that calcium is good for bones, fiber is good for constipation, and iron is good for blood, to name a few. But once you go beyond the basics, the picture gets murky. Here's a quiz to see how well you know which foods or nutrients can prevent or promote which diseases. Feel free to cheat. The questions aren't really a test of how well you read (and remember) every issue of Nutrition Action. They're just a sneaky way to get you to look at the answers, which contain a wealth of information on how your diet affects your health. You may wonder why so many questions ask which food is least likely to prevent a health problem. That way, instead of finding just one thing that works, you learn about three or four that do (and one that doesn't). Each question has only one answer. 1. Which is least likely to lower your blood pressure? a. low-fat yogurt b. cantaloupe cantaloupe: see gourd; melon. c. whole-grain bread d. spinach e. broccoli 2. Vitamin D vitamin D Any of a group of fat-soluble alcohols important in calcium metabolism in animals to form strong bones and teeth and prevent rickets and osteoporosis. It is formed by ultraviolet radiation (sunlight) of sterols (see steroid) present in the skin. may reduce the risk of all but one of these. Which one? a. bone loss b. colon cancer colon cancer, cancer of any part of the colon (often called the large intestine). Colon cancer is the second most common cancer diagnosed in the United States. c. gum disease gum disease Dentistry Gingival disease, often in the form of gingivitis and bone loss 2º to toxins produced by bacteria in plaque accumulating along the gum line Clinical Early–painless bleeding; pain appears with advanced GD as bone loss around the d. stroke e. multiple sclerosis 3. Which is least likely to reduce your risk of diabetes? a. whole-grain cereal b. nuts c. salad dressing d. alcoholic beverages e. orange juice 4. Which is least likely to lower your risk of colon cancer? a. lean meat b. whole-grain bread c. low-fat milk d. a multivitamin mul·ti·vi·ta·min adj. Containing many vitamins. n. A preparation containing many vitamins. multivitamin e. exercise 5. Which is least likely to lower your risk of brittle bones brit·tle bones n. See osteogenesis imperfecta. brittle bones 1 Osteogenesis imperfecta Bones with ↑ osseous fragility, a phenomenon seen in osteogenesis imperfecta, due to genetic defects–eg, point (osteoporosis)? a. low-fat yogurt b. collard greens Noun 1. collard greens - kale that has smooth leaves collards cole, kail, kale - coarse curly-leafed cabbage c. olive oil d. a multivitamin e. sunshine 6. In the best studies done to date, high doses of antioxidant antioxidant, substance that prevents or slows the breakdown of another substance by oxygen. Synthetic and natural antioxidants are used to slow the deterioration of gasoline and rubber, and such antioxidants as vitamin C (ascorbic acid), butylated hydroxytoluene supplements lowered the risk of: a. heart disease b. advanced macular degeneration macular degeneration, eye disorder causing loss of central vision. The affected area, the macula, lies at the back of the retina and is the part that produces the sharpest vision. c. stroke d. colon cancer e. lung cancer lung cancer, cancer that originates in the tissues of the lungs. Lung cancer is the leading cause of cancer death in the United States in both men and women. Like other cancers, lung cancer occurs after repeated insults to the genetic material of the cell. 7. Which is least likely to cause food poisoning food poisoning, acute illness following the eating of foods contaminated by bacteria, bacterial toxins, natural poisons, or harmful chemical substances. It was once customary to classify all such illnesses as "ptomaine poisoning," but it was later discovered that ? a. raw sprouts b. chicken c. salad d. mayonnaise e. beef 8. Which is least likely to contain pesticides? a. apples b. grapes c. pears d. strawberries e. blueberries 9. Which is least likely to lower your risk of breast cancer? a. exercise b. green leafy vegetables c. staying lean d. limiting red meat e. avoiding alcohol 10. Exercise is least likely to prevent or ease: a. enlarged prostate Enlarged Prostate Definition A non-cancerous condition that affects many men past 50 years of age, enlarged prostate makes urinating more difficult by narrowing the urethra, a tube running from the bladder through the prostate gland. b. gallstones Gallstones Definition A gallstone is a solid crystal deposit that forms in the gallbladder, which is a pear-shaped organ that stores bile salts until they are needed to help digest fatty foods. c. arthritis d. cataracts e. insomnia 11. Which is least likely to reduce your risk of a stroke? a. treating high blood pressure b. eating fish c. taking antioxidants Antioxidants Substances that reduce the damage of the highly reactive free radicals that are the byproducts of the cells. Mentioned in: Aging, Nutritional Supplements antioxidants, n. d. staying lean and active e. eating fruits and vegetables 12. Meat eaters have a higher risk of all but one of these diseases. Which one? a. osteoarthritis osteoarthritis or osteoarthrosis or degenerative joint disease Most common joint disorder, afflicting over 80% of those who reach age 70. It does not involve excessive inflammation and may have no symptoms, especially at first. b. diabetes c. gout gout, condition that manifests itself as recurrent attacks of acute arthritis, which may become chronic and deforming. It results from deposits of uric acid crystals in connective tissue or joints. d. non-Hodgkins lymphoma e. colon cancer 13. Which is least likely to protect your eyes as they age? a. kale kale, borecole (bôr`kōl), and collards, common names for nonheading, hardy types of cabbage (var. b. fish c. nuts d. grapefruit e. a multivitamin 14. Four of these conditions are linked to sexual dysfunction sexual dysfunction Inability to experience arousal or achieve sexual satisfaction under ordinary circumstances, as a result of psychological or physiological problems. in men. Which one isn't? a. high LDL cholesterol LDL cholesterol n. See low-density lipoprotein. LDL Cholesterol Low-density lipoprotein cholesterol is the primary cholesterol molecule. High levels of LDL increase the risk of coronary heart disease. b. high blood pressure c. diabetes d. obesity e. kidney stones 15. Which is least likely to lower the risk of prostate cancer? a. spaghetti sauce b. soy foods c. zinc supplements d. fish e. selenium selenium (səlē`nēəm), nonmetallic chemical element; symbol Se; at. no. 34; at. wt. 78.96; m.p. 217°C;; b.p. about 685°C;; sp. gr. 4.81 at 20°C;; valence −2, +4, or +6. supplements 16. The evidence is weakest that a high-fiber diet can prevent: a. stomach cancer b. constipation c. heart disease d. diverticular disease e. diabetes 17. Potassium may reduce the risk of all but one of these. Which one? a. high blood pressure b. osteoporosis c. kidney stones d. stroke e. cardiac arrest 18. Which is least likely to protect against gallstones? a. nuts b. fat-free milk c. wheat bran d. coffee e. exercise 19. Four of these cancers are more common in people who are overweight. Which one isn't? a. breast b. colorectal c. esophageal d. prostate e. uterine 20. Which is least likely to lower your risk of dementia? a. taking vitamin E b. treating high blood pressure c. staying lean d. staying active e. eating fish ANSWERS 1. C (whole-grain bread). The DASH study (Dietary Approaches to Stop Hypertension Dietary Approaches to Stop Hypertension or the DASH diet is a diet promoted by the National Heart, Lung, and Blood Institute (part of the NIH) to control hypertension. ) showed that a lower-fat diet rich in fruits, vegetables, and low-fat dairy foods can lower blood pressure. Researchers aren't sure whether the potassium, magnesium, calcium, protein, fiber, or other nutrients made the difference. 2. d (stroke). Studies suggest that vitamin D may reduce the risk of bone loss, gum disease, multiple sclerosis, and colon cancer. Shoot for 400 IU a day (600 IU if you're over 70). Good sources include multivitamins, calcium+D supplements, milk, and some yogurts, breads, breakfast cereals, margarines, and orange juices. Sunlight is also a good source, but not in the winter north of the line that connects Los Angeles and Atlanta. 3. e (orange juice). To dodge diabetes, stay lean and exercise. Studies also find a lower risk in people who drink alcoholic beverages in modest amounts (1 or 2 drinks a day for men; half a drink for women), as well as those who eat nuts, whole grains, and unsaturated fats (like the oils in salad dressing). Processed red meats (like bacon, hot dogs, and sausage), trans-fat-laden foods (like French fries, fried chicken, and pie crust), and sweets may raise diabetes risk. 4. a (lean meat). Meat eaters seem to have a higher risk of colon cancer, even if the meat is lean. Foods that are high in magnesium (like beans, wholegrains, and leafy greens) or calcium (like milk, yogurt, and cheese) seem to protect the colon. So do multivitamins (perhaps because they contain the B-vitamin folic acid) and exercise. 5. C (olive oil). Foods high in calcium (like milk, cheese, and yogurt), vitamin K (like collards collards: see kale. , spinach, and broccoli), potassium (like fruits and vegetables), and vitamin D help strengthen your bones. The best sources of vitamin D are sunshine, a multivitamin, or a calcium+D supplement (see answer #2). Weight-bearing exercise (almost any activity but swimming) also protects bones and may help prevent falls by boosting balance, coordination, and strength. 6. b (advanced macular degeneration). So far, high doses of antioxidants like vitamin E and beta-carotene have failed to cut the risk of heart disease, stroke, or lung or colon cancer. However, a high-dose cocktail of antioxidants (vitamins E and C, beta-carotene, and zinc) slowed the progression of macular degeneration in people who were at an intermediate or advanced stage of the disease. And cancer rates were lower in men (but not women) who were given low doses of antioxidant vitamins, similar to levels found in an ordinary multivitamin. (The study was too small to reach any conclusions about any one type of cancer.) 7. d (mayonnaise). Fruits and vegetables (like berries, lettuce, and sprouts) can be contaminated in the fields by tainted water or manure. Contaminated poultry, beef, and eggs may cause infections when they're undercooked. Commercial mayonnaise is pasteurized pas·teur·ize tr.v. pas·teur·ized, pas·teur·iz·ing, pas·teur·iz·es To subject (a beverage or other food) to pasteurization. pas , so it's relatively safe. (Homemade mayo is another story.) 8. e (blueberries). Other fruits that are also less likely to be contaminated: bananas, kiwis, mangoes, watermelon watermelon, plant (Citrullus vulgaris) of the family Curcurbitaceae (gourd family) native to Africa and introduced to America by Africans transported as slaves. Watermelons are now extensively cultivated in the United States and are popular also in S Russia. , and canned peaches or pineapple. But don't avoid the less-pristine list: apples, grapes, pears, strawberries, cherries, fresh peaches, and raspberries. Washing can remove some pesticide residues. Another option: buy organic. 9. b (green leafy vegetables). Researchers have found no link between vegetables (or fruit) and breast cancer. Eating less red meat and more low-fat dairy seems to protect only against premenopausal pre·me·no·paus·al adj. Of or relating to the years or the stage of life immediately before the onset of menopause. premenopausal adjective breast cancer. So far, the best way to reduce the risk of postmenopausal post·men·o·paus·al adj. Of or occurring in the time following menopause. postmenopausal Change of life Gynecology adjective Referring to the time in ♀ when menstrual periods stop for ≥ 1 yr breast cancer is to avoid gaining weight (even an increase of 20 to 25 pounds since age 18 matters) and to exercise (30 to 60 minutes a day of brisk walking or other moderate-to-vigorous activity). About one alcoholic beverage a day raises breast cancer risk slightly. 10. d (cataracts). People who exercise have a lower risk of enlarged prostate, gallstones, heart disease, stroke, high blood pressure, diabetes, bone fractures, osteoporosis, colon and breast cancer, and diverticular disease. Staying active also may curb anxiety, depression, arthritis, and sleep disorders. 11. c (taking antioxidants). It's crucial to keep your blood pressure under control, with drugs if necessary, but preferably with exercise and a diet that's low in salt and rich in fruits, vegetables, and low-fat dairy foods. That kind of diet is high in magnesium, potassium, calcium, protein, fiber, and other nutrients. Staying lean and active can also keep blood pressure low and reduce the risk of diabetes, itself a risk factor for stroke. And people who eat more fish, fruits, and vegetables have a lower risk of stroke--regardless of their blood pressure. 12. a (osteoarthritis). Meat appears to increase the risk of gout because it's rich in a compound called purine. It's not clear why people who eat more red meat have a higher risk of non-Hodgkins lymphoma, diabetes, and colon cancer. People who eat more red meat (and less poultry, fish, fruits, vegetables, etc.) also have a higher risk of heart disease. 13. d (grapefruit). While further research is needed, evidence suggests that people who eat good sources of lutein lutein /lu·te·in/ (-in) 1. a lipochrome from the corpus luteum, fat cells, and egg yolk. 2. any lipochrome. lu·te·in n. 1. (like kale, spinach, and other leafy greens), who eat more fish and nuts, and who take a daily multivitamin-and-mineral supplement have a lower risk of cataracts and macular degeneration. 14. e (kidney stones). The same risk factors that damage blood vessels to the heart also damage blood vessels to the penis. So far, the evidence on risk factors for sexual dysfunction in women is scarce. 15. c (zinc supplements). Preliminary evidence suggests that high-dose zinc supplements (more than 100 mg a day) may increase the risk of prostate cancer. Too much calcium (more than 1,500 mg a day) may also raise the risk. In contrast, lycopene-rich foods (like tomato sauce), fish, and soy foods may protect the prostate, though recent studies on soy have been disappointing. A large trial is testing whether selenium and vitamin E can lower prostate cancer risk. 16. a (stomach cancer). Studies suggest that fiber--especially from breads and cereals--can lower the risk of constipation, diverticular disease, heart disease, and diabetes. Earlier studies indicated that fiber might prevent colon cancer, but two large clinical trials that randomly assigned people to either a low- or high-fiber diet found no difference in precancerous precancerous /pre·can·cer·ous/ (-kan´ser-us) pertaining to a pathologic process that tends to become malignant. pre·can·cer·ous adj. colon polyps. 17. e (cardiac arrest). Potassium chloride, which is used in salt substitutes, can lower blood pressure and the risk of stroke. Potassium citrate appears to also prevent kidney stones and bone loss. Fruits and vegetables are the best sources of potassium citrate. Potassium supplements can cause a dangerous irregular heartbeat and cardiac arrest. 18. b (fat-free milk). Coffee (not decaf de·caf n. Informal Decaffeinated coffee. de  caf adj. ), nuts, exercise, and fiber-rich foods (like wheat bran) appear to reduce the risk of gallstones. It may also help to get more protein from plant foods (like beans) than from animal foods (like meat, poultry, seafood, and dairy). Women, anyone over 60, and the overweight have a higher risk of gallstones. 19. d (prostate). Cancers that are linked to overweight: breast, colorectal, esophageal, kidney, uterine, and possibly gallbladder and pancreatic. Excess weight may lower a man's odds of surviving, but not getting, prostate cancer. 20. a (taking vitamin E). So far, vitamin E has failed to live up to predictions that the antioxidant would slow cognitive decline in older people. However, staying lean and active may protect your brain by warding off diabetes. Keeping a lid on blood pressure (by cutting salt and boosting fruits, vegetables, and low-fat dairy foods, and, if necessary, by taking medication) should also lower your risk. And a new study suggests that eating fish three times a week may help prevent dementia. How'd you do? Get half the questions wrong? Congratulations. You did better than most people we tested. Look at it this way: had you aced the test, you wouldn't have learned anything. 16-20 You're kidding, right? What's it like having a photographic memory? 11-15 An "A" on our curve. Can we call you with questions? 6-10 Hang in there. It's hard to keep those diseases straight. 0-5 Cops. Stop wrapping your fish in Nutrition Action. |
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