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Berries
Prevent cataracts, Protect against cancer, Prevent constipation, Reduce the risk of infection
Berries reputation for healing is on the mark – they contain a number of substances that prevent such serious problems as cataracts and cancer.
What makes berries so special is a compound called ellagic acid, which is compound that help prevent cellular changes that can lead to cancer. All berries contain some ellagic acid, with strawberries and blackberries having the most. Berries – and the ellagic acid they contain help fight cancer on several fronts – ellagic acid is a powerful antioxidant and it can reduce damage caused by free radicals, harmful oxygen molecules that can literally punch holes in healthy cells and start cancerous process, ellagic acid also detoxifies carcinogens.
It’s not yet known how much ellagic acid humans might need, but a number of studies conducted on farm animals who were fed dried strawberries concluded that animals were able to fight off cancers and infections at much higher rate.
Ellagic acid isn’t the only compound in berries that fights free radicals. Berries are also very high in vitamin C, which is one of the most powerful antioxidants. Getting a lot of vitamin C in the diet, in natural, nature intended form, help reduce the risk of heart disease, cancer and infections. Vitamin C particularly important in preventing cataracts, which is caused by the oxidation of protein that forms the lenses of the eyes.
Berries have an ability to prevent constipation and fiber in berries is helpful in yet another way – it helps prevent bile acid (a chemical that the body uses for digestion) from being transformed into a more dangerous, potentially cancer-causing form.
To get the most nutrients from berries, its important to buy (or pick) berries that at their peak of freshness and cooking destroys large amount of vitamin C.
Pears
Lower cholesterol, Improve memory, Keep bones strong
Pears contain a type of dietary fiber that is very effective for lowering cholesterol. They contain lignin, an insoluble fiber that helps to move cholesterol out of the body. Lignin acts like Velcro, trapping cholesterol molecules in the intestine before they get absorbed into bloodstream. Because of the lignin, eating pears on a regular basis can have a big impact on lowering cholesterol. There aren’t many fruits that measure up to the lignin in pears.
The insoluble fiber in pears serves another useful purpose – it doesn’t dissolve in the intestine. What it does, however, is absorb large amounts of water and helps prevent constipation and reducing the risk of colon cancer.
Pears contain another type of fiber, called pectin, which is the same staff you add to jellies and jams to help them jell. Pectin is a soluble fiber, meaning it dissolves in the intestine, forming sticky, gel-like coating. As with lignin, pectin binds to cholesterol, causing it to be removed from the body.
We don’t usually think of pears as being “bone food”, but they contain a mineral, boron, that play an important role in keeping bones strong.
Boron wasn’t considered essential for a healthy diet until very recently. Researchers have since discovered that getting enough of boron will help prevent the loss of calcium in postmenopausal women. This is important because these women have a high risk of osteoporosis, the bone-thinning disease that caused by a gradual loss of minerals from the body.
What’s good for the bones is also good for the brain. In tests of memory, perception, and attention, people low in boron did not perform as well as when they had higher amounts. And a study done by researchers at U.S Dept of Agriculture found that reflexes and mental alertness improved when people were given additional boron.
It doesn’t take a lot of boron to get the benefits – just 3 milligrams a day has been shown to help prevent the loss of calcium and keep the mind strong. Having a couple of servings a day of variety of fruit and vegetables, including pears, will provide all the boron your body needs.
Guava
Blocks growth of cancer cells, Prevent heart disease
It’s not easy to find guavas in the supermarket, but these pink or yellow, lemon-size fruits, which are often available in gourmet, Indian or Hispanic markets, are definitely worth searching for.
What makes guavas so special is a cartenoid called lycopene. For a long time, lycopene took backseat to a related compound called beta-carotene. But all current studies now suggest that lycopene even more powerful than beta-carotene. In fact, lycopene is one of the strongest antioxidants.
In laboratory studies, Israeli scientists found that lycopene was able to quickly block the growth of lung and breast cancer cells. And in large study of almost 48,000 men, Harvard researchers found that men who got the most lycopene in their diets had a 45% lower risk of developing prostate cancer than those getting the least. While tomatoes have long been admired for their high lycopene content, guavas are far better source, with at least 50% more lycopene in a single fruit.
Finally, when it comes to dietary fiber, guava contains about 9 grams per cup. That’s more fiber than you’d get in an apple, apricot, banana, and nectarine combined. And getting more fiber in a diet is one of the best ways to lower cholesterol, and risk of heart disease.
In recent published study, Indian researchers found that those who ate five guavas a day for three months had a drop in total cholesterol of almost 10% and their levels of healthful, high-density lipoprotein cholesterol actually rose 8%.
Store guavas in a cool, dark place – exposure to air and sunlight will quickly diminish their vitamin C content and proper storage will keep them fresh, preserving all of their healthy nutrients.
Sea Vegetables
Sea Vegetables
Inhibit tumor growth, Boost immunity, Prevent macular degeneration
For hundreds, maybe thousands of years, sea vegetables have been used in Asian cultures to prevent and treat cancer. As is often the case, research now indicates that there is more than a little scientific evidence supporting these ancient healing methods. We need more clinical studies, but so far there have been some interesting population studies showing that sea vegetables can prevent tumors.
Japanese researches studied the effects of extracts from eight different kinds of sea vegetables on cells that had been treated with potent cancer-causing agents. The results showed that sea vegetables have tumor-killing power. They found that sea vegetables have cancer-fighting compounds that simply aren’t found in their land-loving counterparts. For example, compound called sodium alginate, which is found in very high concentration only in sea vegetables.
One ounce of kelp, a thin, tender sea vegetable often used in soups and stir-fries, provides 51 milligrams or 13% of the Daily Value of folate, a nutrient that helps break down protein in the body and aids in the regeneration of red blood cells. An ounce of nori, the sea vegetable frequently used in sushi, provides 42 milligrams, 11% of Daily Value of this vital nutrient. Kelp also contains magnesium, a mineral that has been found to keep high blood pressure in check, especially among people who are sensitive to sodium.
Certain varieties of sea vegetables are packed with important vitamins that boost immunity and help fend off a host of diseases. Topping this list is the nutritious nori. An ounce of nori delivers nearly 1,500 international units of vitamin A, 30% of Daily Value. Studies show that vitamin A not only builds immunity but also safeguard against night blindness and vision problems associated with aging, like macular degeneration. In addition, vitamin A protects against several kinds of cancer.
Since many of the valuable trace minerals in dried sea vegetables concentrate on the surface, a light touch recommended when rinsing them prior to cooking, otherwise you’ll lose a lot of surface minerals, like potassium. It doesn’t take a lot of sea vegetables to get the benefits. The best way to include more sea vegetables in your diet is to experiment. You can add small, bite-size pieces to salads, soups, stews, grain dishes, stir-fries.
Apricots
Apricots
Protect the eyes, Prevent heart disease
Once upon a time, Chinese brides nibbled on apricots to increase fertility. It sounds strange today, until modern researchers confirmed that these fruits are, in fact, high in mineral needed for production of sex hormones. These days, of course, few people are likely to rely on apricots to influence family size, yet this sweet, velvety fruit contains a variety of compounds that research shows fight infections, blindness, and heart disease.
Most of apricots healing properties are due to their copious and exceptionally diverse cartenoid content. Cartenoids are the pigments in plants that paint many of our favorite fruits and vegetables red, orange, and yellow and that in humans have a wide range of health-protecting properties.
The apricots unique mix of healing compounds makes this food a powerful ally in fighting heart disease. Along with beta-carotene, apricots contain lycopene, and both compounds have been shown in studies to fight the process by which the dangerous low-density lipoprotein (LDL) form of cholesterol turns rancid in the bloodstream. Lycopene is currently considered on of the strongest antioxidants we know about and 13 year study found that those with the highest intakes of cartenoids had a one-third lower risk of heart disease that those with the lower intake.
Apricots are a good source of beta-carotene. These fruits contain 2 milligram, about 30% of the recommended daily amount.
Apricots play an important role in eye protection. You will get lots of vitamin A by eating apricots – the beta-carotene in apricots is converted to vitamin A in the body. This nutrient helps protect the eyes.
Vitamin A has been shown in studies to be a powerful antioxidant and it helps block the effects of free radicals. A study of more than 50,000 nurses found that women who got the most vitamin A in their diet reduced their risk of getting cataracts by more than one-third. Just three apricots provide 2,769 international units of vitamin A, 55% of the Daily Value (DV).
Even if you enjoy your fruit nice and soft, it’s best to eat apricots while they’re still slightly firm. Apricots contain the most nutrients when they’re at their peak of ripeness; once they start getting soft, these compounds quickly begin to break down.
Okra
Okra
Prevent cancer, Reduce the risk of heart disease
Okra isn’t everyone’s favorite vegetable. It can be tough, it has an unusual, tart taste, but okra’s status is just about to change. A study from Emory University in Atlanta found that it contains a powerful compound that fighting cancer and heart disease. In addition, okra contains very large variety of healthy nutrients like vitamin C, calcium, and potassium.
Okra contains a compound called glutathione that attacks cancer in two ways. It’s an antioxidant, and its protects healthy cells from cancerous damage. In addition, glutathione prevents cancer causing chemicals from damaging DNA, the chemical blueprint that tells cells how to function. It does this by moving chemicals away from cells, into the urine, and out of the body.
In a recent study of more than 2,500 people, researchers discovered that those who had the highest intake of glutathione were 80% less likely to develop oral and throat cancers than those with lower levels of the compound.
Presently researchers not sure how much glutatione people need to stay healthy, but the message is that if you keep its high, you will lower risk of a serious illness.
Okra provides good amount of magnesium as well. A half-cup of cooked okra has about 46 milligrams, or 11 % of the Daily Value. This mineral helps to avoid heart disease, fight chronic fatigue syndrome, lower blood pressure, ward off diabetes, and slow bone loss.
Interestingly, okra seeds contain trace amount of gossypol, a compound that effects sperm and can act as a male contraceptive – its been used by men in Indonesia and Pacific islands for centuries as a form of family planning. More research is needed into okra’s healing properties to discover its full contribution to our health.
When cooked, okra releases a thick, slimy fluid that’s a rich source of nutrients. Rather than discarding the juice, you can use it as a natural thickening ingredient for gumbos, stews, and soups.
Artichokes
Artichokes
Protect against skin cancer, Prevent heart and liver disease, Prevent birth defects
Artichokes are actually the immature flower of the thistle plant, provide protection against skin cancer. In a study at the Case Western Reserve University School of Medicine in Cleveland, researches found that an ointment made with silymarin, a compound found in artichokes, was able to prevent skin cancer. Silymarin works because it is powerful antioxidant and help prevent cancer in the body by mopping up harmful, cell-damaging molecules before they damage DNA. It’s such an effective compound, that silymarin extract is even used medicinally against liver disease in Europe. Preliminary research suggests that we can’t go wrong by including more of these super-healthy and tasty vegetables in our diet.
Artichokes are also very good source of magnesium, a mineral that has been found to be helpful in controlling high blood pressure. One medium artichoke contains 73 milligrams of magnesium, 18% of the Daily Value.
Pregnant women especially benefit from eating artichokes – researches have discovered that artichokes are loaded with folate, a B vitamin known for its importance in fetal development. Folate is also an essential nutrient that helps nerves function properly and studies show that it’s playing big role in protecting against heart disease and certain cancers as well.
Buckwheat
Buckwheat
Prevent Cancer and heart disease, Control diabetes
Buckwheat contains a variety of compounds called flavonoids that have been shown in tests and studies to help block the spread of cancer. Two compounds in buckwheat in particular, quercetin and rutin, are especially interesting because they stop cancer in two ways.
These substances make it difficult for cancer-promoting hormones to attach to healthy cells. They can literally stop cancers before they start. And if cancer-causing substances get into cells, recent research confirms that these compounds able to reduce damage to DNA, the body’s chemical blueprint for normal cell division.
Research suggests that when flavonoids are combined with vitamin E, which is also found in buckwheat, the benefits are even more pronounced. Fat-soluble vitamins E neutralize dangerous free radicals, harmful oxygen molecules that can damage cells.
Buckwheat became somewhat unpopular in the Western countries, however it is very popular in Japan and China – researchers suspect this may explain remarkably low cancer rates in these countries where people consume a high-buckwheat diet from an early age.
One of the most valuable aspects of buckwheat is its ability to help control blood sugar levels in people with adult-onset diabetes. The carbohydrates in buckwheat, amylase and amylopectin, are digested more slowly than other types of carbohydrates. This causes blood sugar levels to rise more evenly. While this is good for everyone, it’s especially important for those with diabetes. Keeping blood sugar under control has been shown to reduce or prevent many of the serious complications of diabetes, including kidney damage.
Even though buckwheat is often served as a side dish, you can use the flour to make breads, muffins and pancakes.
Honey
Speed wound healing, ease ulcer pain
Doctors have been using honey for centuries. Up until World War II, honey was used commonly to treat skin wounds. With the introduction of antibiotics, in the 1940s, honey was taken out of doctor’s bags and returned to the kitchen. But today, more and more doctors trying to bring it back again. They starting to use honey when modern medicines have been tried – and have failed – to cure skin wounds.
Honey contains three ingredients that make it ideal for treating wounds. Because it’s very high in sugar, it absorbs much of the moisture inside wounds, making it hard for bacteria to survive. In addition, honey contain large amounts of hydrogen peroxide, the same medicine used at home to disinfect cuts and scrapes. Finally, honey contains propolis, a compound in nectar that kills bacteria.
Just as honey stops infections on the outside of body, it can also help to keep body healthy on the inside. A type of honey called Manuka which produced when bees feed on a type of flowering shrub in New Zealand, kill the bacteria that cause stomach ulcers. In one large study, people with ulcers were given 1 tablespoon of Manuka honey four times a day. The honey relieved ulcer symptoms in all the people who took it.
Shop for raw honey – the high heats used in making processed honey will disable some of the protective compounds. To get the most antibacterial power, raw honey is your best bet. Make it Manuka – it contains the most active ingredients. You can often find Manuka honey in health food stores. Read the label to make sure that you’re getting “active Manuka honey”. If it doesn’t contain the active compounds, the honey won’t be effective for ulcers.
Olive Oil
Lower cholesterol, reduce the risk of heart disease and breast cancer
Olive oil, is a monosaturated fat. Replacing saturated fats in the diet with olive oil lowers LDL cholesterol while leaving the beneficial high-density lipoprotein cholesterol alone.
Its not only monosaturated fat that makes olive oil so good for the heart – it also contains other disease-fighting compounds that can stop damage in the arteries before it starts.
Even though olive oil is best known for protecting the heart, studies shown that it play a role in protecting the breasts as well. Recent study of more than 2,300 woman done by Harvard School of Public Health found that women who used olive oil more than once a day had over 40% lower risks of breast cancer compared to those who used it less often. Scientists not certain what accounts for this apparent protective effect. Olive oil is rich in natural vitamin E, which has been shown to stop cellular damage that can lead to cancer. And same polynols that help prevent free radicals from damaging the heart play a role in preventing cancer as well.
All olive oils are high in monosaturated fats, but they don’t contain equal amounts of disease-fighting polyphenols. To get the most of these compounds, look for olive oil labeled “extra-virgin”. This type of oil is made from first pressing of perfectly ripe olives, which leaves polyphenols in and all bitter acids out.
Bananas
Decrease risk of stroke, Lower high blood pressure, relieve heartburn, prevent ulcers
Bananas one of nature’s best sources of potassium, with each fruit providing about 396 milligrams, 11 % of Daily Value of this essential mineral. Study after study shown that people who eat foods rich in potassium have significantly lower risk of high blood pressure and related diseases like heart attack and stroke.
Even if you already have high blood pressure, eating plenty of bananas will scientifically reduce or even eliminate your need for blood pressure medications.
Bananas should replace antacids in your medicine cabinet as an effective way to stop the inner flames of heartburn and indigestion. Although experts don’t know why they work, bananas act as a natural antacid.
In addition, bananas helpful for preventing and treating ulcers. There have been quite a few studies showing that bananas have protective effect in ulcer treatment. Scientists suspect that bananas may guard against stomach damage in two ways. First, a chemical in bananas called protease inhibitor appears to be able to kill of harmful, ulcer-causing bacteria before they do their work. Second, bananas seems to stimulate the production of protective mucus, the layer that helps prevent harsh acids from coming into contact with the tender stomach lining.
Onion
Decrease the risk of cancer, relieve congestion, reduce inflammation, lower blood pressure
Onions and other members of the allium family – such as leeks, shallots, and scallions – contain dozens of compounds that provide protection from many conditions, including cancer, high blood pressure, heart disease, high cholesterol and asthma.
The first family of heart-healthy compounds in onions is the flavenoids. Flavenoids are substances in plants that have potent antioxidant powers – they help prevent disease by sweeping up harmful, cell-damaging oxygen molecules called free radicals, which naturally accumulate in the body. One particular onion flavenoid called quercetin has been shown to help reduce heart disease in two ways. One, it helps prevent the dangerous low-density lipoprotein from cholesterol from oxidizing, when it sticks to artery walls. Two, it helps prevent platelets in blood from sticking together and forming harmful clots.
A second group of protective compounds in onions are the same ones that make you cry – the sulfur compounds. These compounds raise levels of beneficial high-density lipoprotein cholesterol, and help keep plaque from sticking to artery walls. At the same time, they lower levels of dangerous blood fats called triglycerides, which helps make blood thinner, keeping blood pressure in the safety zone.
The primary flavenoid found in onions – quercetin – actually halts the progression of tumors. This means that onions do double duty in suppressing tumors, because the sulfur compounds also fight cancer. Onions prevent cancer not only by putting the breaks on tumor development but also by fighting out harmful bacteria that get stomach cancer started.
The sulfur compounds in onions also inhibit the allergic, inflammatory response like that seen in asthma.
Scallions, shallots , and other allium vegetables not only have same sulfur compounds and flavanoids as onions, they also have a few of their own nutrients that can help fight disease and boost immunity.
Scallions, also called spring or green onions are actually just young, underdeveloped onions. They are very high in nutrients, particularly folate and vitamin C.
Shallots, miniature member of the allium family, have many of their own benefits. Just 1 tablespoon of chopped shallots contains 600 international units of vitamin A – 12 % of Daily Value. This essential nutrient helps keep immunity strong and also guards against vision problems associated with aging, like cataracts and night blindness.
You don’t need a lot of onions to get all of these protective compounds. Studies show that you can reap the benefits by eating just one medium onion, raw or cooked, a day.
Ginger
Relieve migraine headaches, aid for arthritis, reduce blood clothing, prevent motion sickness
If you’re one of the people who suffer from migraine headaches, ginger will help to keep pain and nausea away. Recent study in Denmark found that ginger short-circuit impeding migraines without side effect of some migraine-relieving drugs. It blocks the action of prostaglandins, substances that cause pain and inflammation in blood vessels in the brain.
If you feel a headache coming on, you may want to try taking 1/3 teaspoon of powdered ginger, which is the amount suggested by the Danish researches.
They also found that ginger aids people with osteoarthritis and rheumatoid arthritis – over 75% of subjects reported relief and experts speculate that ginger may ease arthritis pain the same way it helps block migraines, by blocking the formation of inflammation-causing prostaglandins that cause pain and swelling.
Blood cloth can be a good thing due to the components in blood that help cloth the wounds together, but in some people sticky platelets in blood also cling to artery walls. Many people routinely take aspirin to help their blood clear of clots that could lead to strokes or heart attacks. The gingerol in ginger has a chemical structure very similar to that of aspirin. Getting more ginger in the diet will inhibit the production of a chemical called thromboxane, which plays a key role in the clothing process.
Japanese studies confirmed that gingerol in ginger also directly responsible blocking nausea and dizziness, and ginger is one of the best motion sickness remedies you can buy.
Beets -
Protect against cancer, prevent birth defects
Folk medicine is full of stories about using beets and beet juice for fighting cancer. Now science confirms that compound that gives beets their rich, crimson color – betacyanin- is also a powerful tumor-fighting agent. The pigment found in beets have anti-cancer properties.
Latest tests of many vegetable juices against some cancer-causing chemicals confirmed that beet juice ranked close to the top in preventing cell mutation that commonly leads to cancer.
Beets are also full of B vitamin folate and meeting daily requirement of folate is essential for normal tissue growth and protection of heart disease and certain cancers. Folate plays important role in pregnancy in protection against birth defects. A half-cup of boiled, sliced beets contains 45 milligrams of folate – nearly 11 % of Daily Value.
Cook them lightly – studies show that the anti-tumor power of beets is reduced by heat, so don’t overcook them - get the most from them.
Cherries
Prevent variety of cancers
Recent research suggests that cherries will become one of the great foods of preventative medicine. – they contain compound called Perillyl alcohol, from the group of monoterpenes. These compounds have been shown in studies to block the formation of variety of cancers, including those of the breasts, lungs, stomach, liver, and skin. Small amount of Perillyl alcohol in cherries have huge beneficial effect and when eaten raw as a part of a well – balanced diet, cherries play very important role in helping the body ward off cancer.
Cherries also contain large amount of compound called quercetin. Like vitamin C and other antioxidants, quercetin helps block the damage caused by free radicals, unstable molecules in the body. Latest studies show that quercetin scientifically reduce the risk of stroke and cancer.
They also contain large amounts of vitamin C, vitamins A and E – all in natural, easily absorbing food.
For a long time, folklore linked cherries to curing painful gout condition. Recent survey done by Prevention magazine stating that over 80% of readers who tried cherries to cure their gout had good results – drinking two glasses a day of cherry juice diluted with equal amount of water helped to elevate painful condition within 48 to 72 hours.
Because cooking destroy some of the vitamins and other nutrients in cherries, its best to eat them raw to reap their full nutritional benefit.
Figs –
Control cholesterol, Prevent colon cancer, Lower High Blood Pressure
Due to its very high fiber content, figs prevent constipation and colon cancer. The fiber in the figs found to lower cholesterol and prevent heart disease. Fiber from figs stay in the stomach longer, and they satisfy sweet cravings for people who need to watch their cholesterol balance.
Figs contain very high level of potassium, a mineral recently found very crucial for controlling blood pressure. Recent studies confirmed that people who eat plenty of potassium-rich foods not only have lower blood pressure but also have less risk of related conditions like stroke.
It was found that potassium in figs pulling down high blood pressure by preventing dangerous low-density lipoprotein cholesterol from building up on artery’s walls. And it helps to remove excess sodium from inside cells, keeping body’s fluid levels in balance and blood pressure in check.
Figs are very rich in vitamin B6 – three fresh figs contain 0.18 milligram of B6 – 10% of Daily Value. An easy way to get more of this healing fiber-rich food in your diet is to add it to foods that need a touch of sweetness like cerials, cakes, or oatmeal.
Basil –
Lower the risk of cancer, Ease digestion
Latest laboratory studies suggest that compounds found in basil may help disrupt the dangerous chain of events that can lead to development of cancer.
Basil’s ability to prevent cancerous changes was linked not to one particular compound in this herb but to a number of compounds – all working together. Researches discovered that extract of Basil had very high levels of enzymes that are known to deactivate cancer-causing substances in the body.
At this stage, no one knows or sure why basil appears to soothe stomach upsets. One possible reason is a compound called eugenol. This compound has been shown to help ease muscle spasms. This could explain why basil help to ease gas and stomach cramps.
You can make basil tea to ease digestion – pour ½ cup of boiling water over 1 or 2 teaspoons of dried basil. Let the brew steep for approx 15 minutes, then strain and serve.
Whether it’s used fried of fresh, basil’s sharp aroma and spicy flavor are very pleasing to the nose and the palate. When you treat yourself to basil, you will also treat yourself to important health benefits.
Alternative Medicine Resources ...
http://www.sweetprofits.wholefoodfarmacy.com
Linda
TeamLeader
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