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本视频由Michael Greger医生于 2013 年 5 月 30 日发布，来自NutritionFacts.org — 能救命的营养学。
Michael Greger 医生是畅销书《How Not to Die》作者，中文译本：繁体版书名为《食疗圣经》。简体版书名为《救命》，于今年5月底出版，现已开始预售，详情见文末。 请至 “蔬食益生” 主菜单 ===》“分类导航”===》“分类目录” 查看往期文章。 抗癌水果排行榜 Which Fruit Fights Cancer Better?
摘要：研究比较了11种常见水果体外抑制癌细胞生长的能力。 哪种最有效 - 苹果，香蕉，蔓越莓，葡萄柚，葡萄，柠檬，橘子，桃子，梨，菠萝或草莓？ The ability of eleven common fruits to suppress cancer cell growth in vitro was compared. Which was most effective — apples, bananas, cranberries, grapefruits, grapes, lemons, oranges, peaches, pears, pineapples, or strawberries? 有很多方法可以比较不同食物的健康性。 例如，可以比较营养成分。 There are many ways to compare the healthfulness of different foods. One can compare nutrient content, for example. 所以，如果对抗氧化剂感兴趣，可以比较维生素C的含量。 So, if you were interested in antioxidants, you might compare vitamin C levels.
如果将两种最受欢迎的苹果和香蕉进行比较，就维生素C含量而言，香蕉的健康程度是苹果的两倍，因为香蕉含有10毫克，而苹果只含5毫克。 If you did that for our two most popular fruits, apples and bananas, based on vitamin C content, bananas would appear twice as healthy — 10 milligrams in a banana, compared to only 5 milligrams in an apple.
但维生素C只是水果和蔬菜中数千种植物营养素之一。事实上，苹果中的维生素C仅占总抗氧化活性的1％以下。 But, you know, vitamin C is just one of thousands of different phytonutrients in fruits and vegetables. Turns out the vitamin C in apples accounts for less than 1% of an apple’s total antioxidant activity. 这是红香蕉[red delicious]苹果的总抗氧化剂含量。这是苹果中维生素C的贡献量。你几乎看不到它。 Here’s the total antioxidant content of a red delicious apple. Here’s how much the vitamin C in the apple contributes. You can hardly even see it. 尽管一个小苹果中只含有5毫克维生素C，但其抗氧化剂相当于1500毫克维生素C。 Even though there’s only 5 milligrams of vitamin C in a small apple, it has the antioxidant equivalent of 1,500 milligrams of vitamin C. 我之前提到过，直接摄入这个剂量（指500mg）的维生素C补充剂可能实际上具有促氧化作用，并导致DNA损伤。吃一个苹果就有三倍（于500mg维生素C）的抗氧化能力，而没有补充剂的副作用。 I’ve reviewed before how taking that much vitamin C straight in a supplement might actually have a pro-oxidant effect, and cause DNA damage. But, you can get three times the antioxidant power eating a single apple, without the adverse effects.
当然，香蕉不单只有维生素C。 Of course, there’s more than just vitamin C in bananas, too.
当我看到来自哈佛大学的这项研究时，感到很惊讶，这表明不仅蓝莓和草莓，而且香蕉也是花青素的良好来源，花青素是浆果中的红色/蓝色/紫色植物营养素。也许我低估了香蕉，在技术上他们属于浆果。 In fact, I was surprised to see this study out of Harvard, suggesting that not only blueberries and strawberries, but bananas were significant sources of anthocyanins — the red, blue, violet phytonutrients found in berries. Maybe I underestimated bananas. They are, after all, technically berries.
尽管如此，当我看到这三种水果时，在这里和这里看到花青素，但在这里我看不到多少红色，蓝色或紫色。然而，然而，野生香蕉则是另一回事。 Still, I’m looking at these three fruits, and I’m thinking, you know, I see some anthocyanins here and here — but, not seeing much, you know, red, blue, or violet here. Now, wild bananas are a different story.
蓝，紫，红橙，红紫和粉紫色的野蕉都含有花青素，只有黄色香蕉中没有。 There’s anthocyanins in blue, purple, orange-red, red-purple, and pink-purple bananas, but none in yellow.
所以，哈佛大学的研究人员受到了质疑，他们只是从美国农业部拿来的数据。事实证明，美国农业部显然犯了一个错误。 So, the Harvard researchers were challenged on it, and they said look, we just took values from the USDA. And, it turns out, USDA apparently made a mistake.
香蕉里并没有花青素。虽然维生素C的含量是苹果的两倍，苹果的总体抗氧化能力还是超过香蕉的。 No anthocyanins in bananas. And, despite twice the vitamin C, bananas were beat out by apples in terms of overall antioxidant power.
但是，这只是测量这些水果在试管中淬灭氧化反应的能力。直接测量生物活性会更好。 But, that’s just measuring the ability of these fruits to quench an oxidation reaction in a test tube. It would be nice to measure actual biological activity.
例如，在这项苹果研究中，他们还测量了苹果提取物（去皮和未去皮苹果）抑制培养皿中人类癌细胞生长的能力，与对照组相比。 For example, in this apple study, they also measured the ability of apple extracts, from both peeled and unpeeled apples, to suppress the growth of human cancer cells growing in a petri dish, compared to control.
能够比较不同水果之间的这种超级抗氧化能力不是很好吗？ 那么，现在可以做到了。 Wouldn’t it be great to be able to compare that kind of superpower between different fruits? Well, now we can.
这是一张图表，显示了癌细胞生长速度与美国11种最常见水果浓度增加的关系。 Here’s a graph of cancer cell proliferation versus increasing concentrations of the 11 most common fruits eaten in the United States.
在这项研究中，使用人类肝癌细胞。 They decided to use human liver cancer for this study.
如果在这些癌细胞上滴水作为对照，没有任何反应。癌细胞以100％增长开始，并且保持100％增长。 If you drip water on these cancer cells as a control, nothing happens, right? They start out powering away at 100% growth, and they keep powering away at 100% growth.
菠萝，梨和橙子的效果并不好。 And, pineapples, pears, and oranges don’t do much better.
桃子开始脱离了这个趋势； 在桃子浓度高时，癌细胞增殖下降约10％。 Peaches start pulling away from the pack; at high peach concentrations, cancer cell proliferation drops about 10%.
但是，香蕉和葡萄柚的工作效率提高了四倍，使癌症增长率下降了约40％。 But, bananas and grapefruits work about four times better, dropping cancer growth rates by about 40%.
红葡萄，草莓和苹果的效果更好- 将癌细胞的生长量减少一半，在只有一半的剂量的情况下。 Red grapes, strawberries, and apples do even better — cutting cancer cell growth up to half, at only half the dose.
但是，这两种水果是赢家，只需小剂量的柠檬和蔓越莓就会导致癌细胞增殖急剧下降。 But, these two fruits are the winners, causing a dramatic drop in cancer proliferation at just tiny doses — lemons and cranberries.
所以，查看抑制肝癌细胞增殖所需的有效剂量，苹果比香蕉更强大，但蔓越莓赢得最后胜利。 So, if you look at the effective dose required to suppress liver cancer cell proliferation, apples are more powerful than bananas, but cranberries win the day.
此研究没有列出橙，梨或菠萝的有效剂量，因为它们似乎对这种癌细胞生长没有任何影响。 And, there was no effective dose listed for orange, pear, or pineapple, since they didn’t appear to affect this cancer cell growth at all. 翻译： Karen Chou (老玉米) 字幕制作及编辑： Karen Chou (老玉米) 参考文献：
编者后记：
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来自： zhihui2016 > 《健康 饮食》
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