What are the health benefits of eating oats?

Oats are a great source of fiber. Diets rich in fiber have been linked to reductions in low-density lipoprotein (LDL) cholesterol (the bad cholesterol) and risk of colon cancer. In one study, men were fed high-fiber cookies every day for 8 weeks.

Those eating cookies with oat bran experienced a 14 percent drop in total cholesterol, 26 percent drop in their levels of LDL cholesterol, and a 16 percent increase in high-density lipoprotein (HDL -- the good cholesterol). Triglycerides are another important blood fat that is linked to heart disease. Eating oat bran cookies did not change triglyceride levels in men whose cholesterol was normal; however, triglycerides did drop substantially in patients with elevated levels at the beginning of the study.

Among men who had high cholesterol levels before the study started, triglycerides decreased by 28 percent after eating oat bran cookies.

Leeks provide many of the same health benefits as onions and garlic. However, since they are less dense than garlic and onion, larger quantities of leeks need to be consumed to produce effects similar to those of onions and garlic. Presumably, leeks can lower cholesterol levels, improve the immune system, and fight cancer just as onions and garlic can.

Due to its extremely low calorie content, 15 calories per 3 1/2-oz (100 g) serving, and high water volume, lettuce is probably the most famous diet food. In fact, the term "salad" is often synonymous with "lettuce." Since it is primarily water, lettuce provides little health benefit beyond its nutrient content.

Miso exerts the same cancer-fighting effects as other soy foods. Experimental studies done specifically with miso have shown it to protect against breast cancer. Since miso is produced from an organism that makes vitamin B12, it may provide this vitamin to vegetarians.

However, it should not be assumed that fermented foods, such as miso and tempeh, are excellent sources of vitamin B12. In addition to a tremendous variation in B12 content, there is some evidence that the form of B12 in these foods is not exactly the form that meets our bodily requirements. Vegetarians should take vitamin B12 supplements.

Miso is a good source of many minerals, including zinc, manganese, phosphorous, iron, and copper. It is also a good source of vitamins B2 and B6. In addition, it is a good source of both protein and dietary fiber.

The health benefits of potatoes relate to their nutrient content, though they may possess other healing properties as well. As an interesting side note, boiled potato peel dressings may be an effective treatment for skin wounds in some third-world countries where modern skin graft procedures are not available. Preliminary studies conducted at a children's hospital in Bombay, India, using a dressing prepared from boiled potato peelings attached to standard gauze bandages, have demonstrated good therapeutic effect in promoting healing and keeping burns from becoming infected.

Patients noted pain relief, while physicians noted reduced levels of bacterial contamination and faster healing with the use of boiled potato peel dressings.

A healthy high-energy snack, prunes provide antioxidants, calcium, magnesium, potassium, fiber, iron, and vitamin A that may help reduce the risk of chronic diseases. For example, prunes are notorious for preventing and relieving constipation. The prune provides bulk to stool and decreases transit time.

The insoluble fiber in prunes provides food for "good" bacteria in the large intestine. When the "good" bacteria use this insoluble fiber, they produce butyric acid, which is a short-chain fatty acid that is the primary fuel for intestinal cells to maintain a healthy colon. These bacteria also form other short-chain fatty acids, such as acetic and propionic acid that are used as cellular fuel in the liver and muscles.

Additionally, prunes contain a large amount of phenolic compounds (184 mg per 100 g). These compounds, mainly neochlorogenic and chlorogenic acids, act as antioxidants to "bad" LDL cholesterol and thereby may act to protect the heart against disease. An investigation of the blood of 58 postmenopausal (approximately three to five years postmenopause) women who ate approximately 12 prunes per day for three months revealed the presence of enzymes and growth factors that indicated increased bone formation in their bodies.

These markers were not seen in women who did not eat prunes. Furthermore, none of the women in the study suffered any negative gastrointestinal side effects. Last, a single 100 g serving of prunes fulfills the RDA requirement for boron (2 to 3 mg).

Boron is a trace mineral essential for bone metabolism and is a necessary factor in preventing osteoporosis.

As a member of the cruciferous vegetable family, the radish shares the cancer-protective actions of its cousins broccoli, cabbage, kale, and Brussels sprouts. It has also been used as a medicinal food for liver disorders throughout history. Radishes contain a variety of sulfur-based chemicals that increase the flow of bile, thus helping to maintain a healthy gallbladder and liver and improving digestion.

In India, both radish roots and greens are used not only to prevent vitamin C deficiency, but as a diuretic, as an expectorant, to treat gastric discomfort, and as a laxative. Radish seeds are also used for cosmetic purposes. An emulsion of radish seeds, applied to the face, is said to remove blackheads and freckles.

Cooking destroys the vitamin C content of the root. Radish greens, which can be added to green salads, have more vitamin C, calcium, and protein than the roots.

Raisins, like prunes, are often recommended to promote bowel regularity due to their high fiber content. However, a possible new use for raisins is as an alternative to sodium nitrite, a preservative commonly used in bacon, beef jerky, prepared lunch meats, and ham. Sodium nitrite has been found to break down into cancer-causing chemicals known as nitrosamines during digestion.

Food science researchers at Oregon State University have shown that ground-up raisins are an excellent substitute for sodium nitrite. In addition to inhibiting bacterial growth, raisins bring multiple nutritional benefits to products traditionally preserved with sodium nitrite because they are high in antioxidants and have lots of fiber. In blind taste tests, a scientific panel in Oregon State University's Sensory Research Laboratory in Corvallis evaluated raisin jerky, typical commercial-type jerky made with sodium nitrite, and jerky made without any preservatives.

The three types of jerky were evaluated for flavor, texture, chewiness, over-all liking, and appearance. Panelists ranked the 10 percent raisin jerky as superior to the sodium nitrite control and the preservative-free jerky in terms of over-all liking, flavor, texture, and appearance. The panelists said the sweet and tangy flavor imparted by the raisins was pleasing and that it made the jerky seem less salty.

Pork is a versatile source of protein and is easy to prepare, and some cuts are low in fat, including tenderloin and extra-lean ham. However, many cuts, such as those from the side and other forms of ham, are high in fat.

Protein is the building block of the body and vitally important for building and repairing muscle, strengthening the immune system, keeping bones healthy, and making blood. It is also a component in hormone, enzyme, and antibody synthesis, and it raises your metabolism. Although protein can also be used as a source of energy for activity, it is used less than fat or carbs.

In addition, protein is digested slowly, leaving you feeling full longer.

I cant really gove you an answer,but what I can give you is a way to a solution, that is you have to find the anglde that you relate to or peaks your interest. A good paper is one that people get drawn into because it reaches them ln some way.As for me WW11 to me, I think of the holocaust and the effect it had on the survivors, their families and those who stood by and did nothing until it was too late.

Plums and prunes are often used for their laxative effects. However, prunes are more effective than plums in this capacity. Plums are also good sources of neochlorogenic and chlorogenic acid, two related compounds classified as phenols that have well documented antioxidant and anti-cancer effects.

A fiber-rich, low-carbohydrate Mexican "potato," jicama's nutritional profile makes it the perfect "baked potato" for those wishing to lose excess weight. Eaten raw, jicama's high vitamin C content also translates into good insurance against colds and flu.