Fruits, Nuts & Berries.

That age old proverb “You are what you eat ” has always been a beacon of intelligence that I have been striving towards for many years now. is a site that I have enjoyed hearing from as a reputable source for preventative medicine and care.  I would like to share their latest email with you as I find the information to be straightforward and approachable to the masses that need to be well informed.  Enjoy!

More Good News about fruits, nuts and berries.

Summary sentence:  Ellagic acid, a chemical found in certain nuts and fruits counters the ill effects of a high fat, high sugar diet.

Eating “…fruits and nuts may prevent or reverse common health conditions such as obesity, diabetes and hypertension.”  A new study published April 27 in the European Journal of Nutrition found that ellagic acid, a chemical found in many nuts and fruits counters the ill effects of high fat, high carbohydrate diets.

Researchers from the University of Southern Queensland, Australia fed rats a diet of cornstarch for four months.  Some of the animals were given ellagic acid as a supplement to the diet.  The best dietary sources of ellagic acid are red raspberries and pomegranates.  High levels are also found in blackberries, cranberries, pecans, pomegranates, raspberries, strawberries, walnuts, wolfberry, grapes and peaches.

As expected the high carbohydrate, high fat diet is not healthy: the rats’ hearts changed shape hindering the efficient pumping of blood.  The animals had difficulty regulating blood sugar levels and they developed what is called fatty liver disease. Blood levels of the harmful inflammatory chemical NF-κB increased and the levels of the desirable proteins Nrf2 and CPT1 in the heart and the liver decreased.  All of these negative impacts were reduced in the animals given ellagic acid.

Can we extrapolate doses from this research?  The rats were fed 0.8 gm/kg of ellagic acid per day.  That same dose in a 100 pound human would be 40 gm of ellagic acid per day.  I don’t know that people could really get that much in, even if their life depended on it.
Red raspberries contain just 1500 mcg/gm dry weight

Food Sources of Ellagic Acid    micrograms/gm dry wt
Red Raspberries     1500
Strawberries    630
Walnuts     590
Pecans    330
Cranberries    120

Eur J Nutr. 2012 Apr 27. [Epub ahead of print]
Ellagic acid attenuates high-carbohydrate, high-fat diet-induced metabolic syndrome in rats.
Panchal SK, Ward L, Brown L.
Department of Biological and Physical Sciences, University of Southern Queensland, Toowoomba, QLD, 4350, Australia.
Fruits and nuts may prevent or reverse common human health conditions such as obesity, diabetes and hypertension; together, these conditions are referred to as metabolic syndrome, an increasing problem. This study has investigated the responses to ellagic acid, present in many fruits and nuts, in a diet-induced rat model of metabolic syndrome.
Eight- to nine-week-old male Wistar rats were divided into four groups for 16-week feeding with cornstarch diet (C), cornstarch diet supplemented with ellagic acid (CE), high-carbohydrate, high-fat diet (H) and high-carbohydrate, high-fat diet supplemented with ellagic acid (HE). CE and HE rats were given 0.8 g/kg ellagic acid in food from week 8 to 16 only. At the end of 16 weeks, cardiovascular, hepatic and metabolic parameters along with protein levels of Nrf2, NF-κB and CPT1 in the heart and the liver were characterised.
High-carbohydrate, high-fat diet-fed rats developed cardiovascular remodelling, impaired ventricular function, impaired glucose tolerance, non-alcoholic fatty liver disease with increased protein levels of NF-κB and decreased protein levels of Nrf2 and CPT1 in the heart and the liver. Ellagic acid attenuated these diet-induced symptoms of metabolic syndrome with normalisation of protein levels of Nrf2, NF-κB and CPT1.
Ellagic acid derived from nuts and fruits such as raspberries and pomegranates may provide a useful dietary supplement to decrease the characteristic changes in metabolism and in cardiac and hepatic structure and function induced by a high-carbohydrate, high-fat diet by suppressing oxidative stress and inflammation.