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CONTENTS In order of relevance My Study OPCs Diet Stress Talking to Doctors
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HEALTHY FOODS "Let food be your medicine" Excellent site about healthy foods as sources of vitamins & minerals
THE COLOURS OF FRUITS & VEGETABLES
Apples aren't red by accident. Plant-eating animals use colour to identify edible materials and the intensity of the colour signifies ripeness. Coloured foods encourage animals and humans to eat them (and spread their seeds). The coloured pigments are created by a group of highly beneficial antioxidants called carotenoids that mop up harmful free radicals in the body. Red and yellow hues signify the presence of carotenoids. They are nature's advertisement for immune-boosting, cancer fighting properties. Colours also indicate the unique jobs that various carotenoids perform in the body. These antioxidants are most effective when they're consumed together, rather than in isolation. It's better to eat a diet containing all the carotenoids, rather than take single doses of antioxidants in supplement form. * It is recommended that we eat five servings of vegetables and two of fruit each day. * Ideally 40 per cent of your daily diet should consist of fruit and vegetables. * The risks of common forms of cancer are reduced by 50 per cent in countries where people eat about 5OOgm of fruit and vegetables every day. You also need variety, including each of these colour groups daily: red, orange, green, yellow, blue/purple and white. Mix as many hues as possible with every meal. The deeper the colour, the higher the nutrient value. Never go without green and orange food and try a new type each week to increase variety. You'll be ensuring your body has what it needs. You can't achieve these levels of protection with vitamin supplements alone, although supplements taken in conjunction with beneficial foods are greatly enhanced. RED INDICATES Lycopene This carotenoid is a fierce cancer fighter and can also help prevent heart disease by inhibiting the formation of harmful LDL cholesterol. The deeper the red or pink colour, the higher the lycopene content. Studies have shown that a high intake of tomatoes, which are rich in lycopene, can significantly reduce the risk of prostate cancer. Lycopene can also protect against cancers of the digestive tract, stomach and lungs. It's a fat-soluble substance and is more readily available from cooked tomato products and juices than raw ones. Cook tomatoes with a little olive oil, or at least mix them into a salad with some oil on it so that your body can best absorb the lycopene. ORANGE INDICATES Beta-carotene Beta-carotene is a major antioxidant that lowers cholesterol and converts it to vitamin A. Boiling removes some water- soluble chemicals and vitamins from vegetables, so steam them if possible. While raw foods are nutrient-rich, frozen fruits and vegetables are recommended because they are picked fresh. Cook fruit and vegetables as whole as possible, slicing just before serving, to preserve nutrients. Fruit and vegetable skins are nearly always packed with nutrients, so always try to eat them. Cook slowly, avoiding overheating, burning or browning. Beta-carotene is an immune booster that helps fight off colds, flu, cystitis and skin problems. A study of smokers showed that those who ate more beta-carotene had a lower incidence of lung cancer, but this was true only when the beta-carotene was acquired from food, not a supplement. Vegetables containing beta-carotene benefit from being cooked lightly to release maximum amounts. Like lycopene, it is fat soluble, so using a little oil will help your body absorb it. These orange fruits and vegetables are also high in the immune- booster, vitamin C. GREEN INDICATES Isothiocyanates, folic acid Sulphur-based sinigrin, a substance unique to the cabbage family (which includes brussels sprouts, broccoli, cabbage, cauliflower), converts into antioxidant isothiocynates, which cause pre-cancerous cells to destroy themselves. Isothiocyanates give broccoli and brussels sprouts their distinctive smell but the more pungent and strongly flavoured they are the better. The sulphur smell of sprouts or broccoli signifies more of these cancer-fighting properties, which have been shown to destroy cancer cells in the colon. For maximum anti-colon, cancer benefits, eat broccoli every day. Better still, eat a tablespoon of broccoli sprouts, which contain more consistent levels of beneficial sulfurafane than mature broccoli. Folic acid is in its highest quantity in chlorophyll-rich, dark green, leafy vegetables. Folate works to prevent birth defects, such as spina bifida, and is a dietary essential for women who are (or are trying to become) pregnant. YELLOW INDICATES Lutein, zeaxanthin These two carotenoids work together to help maintain sharp, healthy eyesight, They are used in the area of the retina called the macula, which is the centre for sharp, focused vision. They protect the eyes from long-term light damage. We need to eat about 5mg of lutein and 1mg of zeaxanthin every day for adequate eyesight protection, so it's good to include a large splash of yellow, Bananas are worth a special mention for their high potassium content. They can help decrease the risk of stroke, lower blood pressure, relieve heartburn, prevent stomach ulcers and (particularly eaten green) aid in abating diarrhoea. PURPLE/BLUE INDICATES Anthocyanins The blueberry contains more antioxidants than any other fruit or vegetable. Anthocyanins have remarkable antioxidant properties. Purple or blue fruits help prevent nerve cells in the brain from deteriorating, and possibly help guard against the effects of ageing in general. Anthocyanins may also have a beneficial effect on heart disease by inhibiting blood clots. Anthocyanins have anti bacterial properties, are useful for tackling urinary tract infections and gastrointestinal upsets. They're also anti-inflammatory, which is why blackcurrant syrups are used in cold and throat medicine. Blueberries Grow Brain Cells In Lab Animals Rats were fed blueberries - the equivalent of one cup a day for humans - for two months... The fruit appears to have triggered the birth of new neurons - neurogenesis - making the brain look and act like a younger one. Blueberries are rich in antioxidants, which are known to protect the brain. Scientists believe other factors, including chemicals called flavonoids, also seem to have anti-inflammatory effects. Of fruits under study, blueberries seem to have the most powerful effect on cognitive behavior, which is processed in the hippocampus. The substance that gives the fruit its vibrant color, called anthocyanin, has been shown to cross the brain's protective barrier. WHITE INDICATES Flavonoids, allicin Allicin has been shown to inhibit abnormal cell growth and flavonoids are important antioxidants. The sulphur compounds in these types of produce can help raise levels of beneficial HDL cholesterol and lower dangerous levels of blood fats called triglycerides, as well as easing the inflammatory response of asthma and breaking up catarrh secretions caused by colds and flu. Pears stand out because, although they have white flesh, they are usually covered by green skin. Just in beneath the skin lies a soluble fibre called pectin. Pectin can help prevent haemorrhoids, lowers cholesterol and reduces the risk of colon cancer. Further reading: Meals That Heal, Anne Egan, et al (Rodale Press) and David Heber, nutritionist and author of What Colour Is Your Diet? (HarperCollins) FOODS IN ALPHABETICAL ORDER Almond Almonds help maintain healthy blood-fat levels, strengthen the cardiovascular system and reduce the risk of coronary heart disease. They also enhance antibody production, strengthen cell membranes and help protect against cancer. But beware of almonds that taste bitter - they can be toxic. Apple Apples stimulate the secretion of digestive juices and aid protein digestion. They contain pectin, which binds with cholesterol and bile acids, enhancing their excretion from The pectin makes apples a remedy for simple diarrhoea. Apples protect the body against the effects of some environmental toxins. Avocado Avocado contains immune-boosting - phytochemicals that can help guard against certain cancers and prevent fungal diseases. It also stabilises blood fats and helps maintain healthy blood pressure. Avocado has immune-boosting properties and is highly nutritious with important nutrients and phytochemicals, including the antioxidant glutathione. Its strong anti-fungal properties are useful in the treatment of internal and external yeast infections. The combination of nutrients and micro-nutrients in the avocado enhances antibody production and acts as a mild vasodilator, relaxing the muscles surrounding blood vessels and thus reducing blood pressure. They contain useful amounts of vitamins E and B6 and provide essential fatty acids and beneficial dietary fibre. Research suggests that avocados can enhance male fertility by improving sperm health. Energy-rich Avocados differ markedly from other vegetable fruits in being extremely high in calories - about 90 per cent is fat. Some 80 per cent of this fat is oleic acid. Avocados help the skin by keeping hair, sweat glands, nerves and muscles in good condition. High in mono-unsaturated fat such fats reduce levels of LDL (bad) cholesterol in the blood and have a beneficial effect on the composition of blood fats in general. Bananas Bananas help prevent high blood pressure, heart disease, cancer and rheumatoid arthritis. They enhance the metabolism of protein, carbohydrate and fats, stabilise blood-sugar levels and promote healthy skin, hair, nerves and bone marrow. Easy to digest, they are useful in the management of gastrointestinal disorders. They contain almost no fat are low in calories and high in vitamins A, B1, B2, B6, C, E & K, Potassium & Niacin & Pantothenic acid. Beetroot Beetroot has been used as a food and medicine since early times. Its minerals and phytochemicals resist infection, boost cellular intake of oxygen and treat blood, liver and immune system disorders. Beetroot stimulates the immune system by improving cell respiration and tissue oxygenation. It does this by encouraging the production of new red blood cells (erythropoiesis). The enhanced cell respiration helps keep the heart, muscles and nerves in good condition. There is some evidence that eating beetroot causes some cancer cells to revert to normal or die. Beetroot can be used to treat cancers (particularly leukemia), skin problems, chronic infections, inflammatory bowel disease and in the prevention and treatment of heart disease and rheumatoid arthritis. It also aids fat metabolism and liver function. It has no harmful side effects and is usually well tolerated. For best effect eat two medium sized beetroots daily. Beetroot is as effective cooked as it is raw or juiced. Betanin, the pigment in beetroot, may colour faeces and urine red but this is harmless and disappears when you stop eating the vegetable. Berries Anti-bacterial, anti-inflammatory, anti-oxidant Strawberries, Red raspberries and Blueberries contain Ellagic acid, which helps maintain healthy cells and may be a chemoprotective agent for brain cells. Brazil nut Brazil nuts are one of the richest natural sources of selenium and vitamin E, two powerful anti-oxidants with anti-ageing properties that can help guard against disorders including heart disease and cancer. The Brazil nut is extremely nutritious with high levels of protein, unsaturated fat, selenium, zinc and other minerals, plus substantial quantities of vitamins E and B-complex. It is the combination of vitamin E with selenium that gives the Brazil nut its immune-enhancing properties. These two important antioxidants work synergistically. Taking excess selenium as a food supplement can result in selenium toxicity, which causes hair loss, dizziness, fatigue and skin problems. Broccoli Broccoli is a useful aid to detoxification and provides energy and strength. It protects the health of the heart and muscle tissue and helps prevent heart disease and immune disorders. Cantaloupe With high levels of carotenoids, rockmelons may inhibit the growth of cancer cells and also help maintain vitality. They aid wound healing and help maintain the health of all body tissues, including the skin. They also enhance release of energy from other foods. Carrot Carrots support the immune system, aid wound healing and promote healthy skin. They can also be useful in treating chronic viral infections such as herpes simplex. Carrots can protect against heart disease. They play a role in regulating blood-sugar levels and thus may help protect against diabetes. Excessive carrot intake causes orange-yellow colouring of the skin. Cashews Cashews help to maintain healthy blood-fat levels, aid haemoglobin production and fat metabolism, enhance the body's ability to cope with stress and help keep skin, hair, glands, nerves, mucous membranes, blood cells and bone marrow in good condition. Cauliflower Cauliflower encourages antibody and haemoglobin production and protects against allergy, asthma, migraine and depression. It improves the health of the skin and mucous membranes, helps maintain energy levels and regulates blood-fat concentration. Cayenne Cayenne is a powerful circulatory stimulant that increases the blood supply to all parts of the body, thus creating a feeling of heat. It is useful for preventing colds. It irritates mucous membranes: handle carefully and avoid in cases of gastritis or ulcer. Celery Seed Celery seeds enhance the elimination of uric acid from the body, making them useful in arthritic conditions, particularly gout. They also help in the treatment of urinary tract infections and kidney stones. Celery seed should be avoided during pregnancy Chamomile Chamomile flowers relieve restlessness and tension, and are useful for headache, anxiety and sleeplessness. They also help relieve digestive upsets and are particularly suitable for children. Chickpea One of the most nutritious of the pulses, chickpeas aid the absorption of nutrients and protect the cells from free radical damage. They support the function of nerves, muscles, enzymes and hormones. Coconut It is actually possible to survive eating and drinking only coconuts. Coconut oil, once thought to be "dangerously fatty" moves directly to the liver. Rich in lauric acid, the fat found in mother's milk, coconut oil has antibiotic and antiviral properties and has been used to treat AIDS. Cranberry The juice of cranberries prevents harmful bacteria from sticking to the bladder wall and has long been used to relieve urinary-tract infections. Cranberry juice has powerful antioxidant effects that improve cardiovascular health and help prevent cancer. It may also reduce kidney stones. Avoid drinking large amounts of juice as diarrhoea can result. DAIRY Vital for strong bones and healthy teeth, calcium is an essential component of dairy foods. Found in milk, cheese and yoghurt, and other foods including salmon, sardines, canned baked beans, tofu, and dark green leafy vegetables, calcium helps avoid bone loss associated with osteoporosis. Low vitamin D hinders calcium absorption, as does excessive exercise and coffee drinking. The immune and digestive systems need calcium and it is thought to play a role in preventing bowel cancer. Cheese Yogurt Drinking yoghurt, which provides live micro-organisms known as probiotics and yeast, has been shown to boost the immune system by stimulating the production of disease fighting antibodies. The friendly bacteria in drinking yoghurt is also noted for its ability to ease upset stomachs. Milk Particularly important for children and pregnant and breastfeeding women, milk is also a good source of protein and vitamins A and B, especially riboflavin. Milk contains a moderate amount of magnesium (for energy production and healthy muscles and blood vessels) and zinc, needed for a healthy brain, as well as efficient immune and reproductive systems. While still a good source of calcium, flavoured milks contain sugar and are higher in kilojoules. Dandelion Good for liver and bladder This common herb is used to ease liver and kidney ailments. Because of its diuretic effect, dandelion leaf tea is used to treat bladder conditions such as cystitis and urinary tract infections. The roasted dandelion root has a specific detoxifying effect on problem livers, which many naturopaths blame for headaches, digestion problems and mood swings. Available in granulated form from health food shops, the roasted root is used as a substitute for coffee, while the leaves of the plant are used to make tea. The single stemmed dandelion can be grown in home herb gardens (the leaves can be used in salads), but should not be confused with the similar looking plant cat's ears, which has many stems. Dates Dates are rich in fibre, niacin and potassium. They also contain iron. They're a great energy source, as many desert-dwelling Bedouins can attest, and pureed dates are a nutritious substitute for white sugar in baked foods. In the Middle East, dates are considered a sexual stimulant, though research has yet to validate this claim. Echinacea Echinacea enhances the body's natural resistance to infection and is one of the most important natural remedies against colds and flu and other infectious diseases (including HIV) and cancer. Eggs Rich in energy-boosting iron and vitamin B12, eggs also have a high phosphorus content that we need for strong bones and teeth. They are high in protein - essential for growth, repair and maintenance of body tissues - making them important for children, adolescents and pregnant and breastfeeding women. Eggs are a good source of vitamin A, folate (see kidney beans), riboflavin and vitamin D. Because cholesterol and saturated fat are found in the yolks, people with high blood cholesterol levels should keep consumption to a maximum of about three times a week. Egg whites are fat-free. A study in the American College of Nutrition journal suggests that choline, an essential supplement found abundantly in eggs, when taken during pregnancy, may be the key in the development of a growing child's memory function. Elderberry Elderberries are an effective remedy for disorders of the upper respiratory tract, such as catarrh, colds and flu, and can be used to relieve rheumatic complaints. Endive Endive has a delicate, slightly bitter taste. It is known to stimulate the liver and digestive system as well as supporting the immune system, and also helps to regulate and maintain energy levels. It is also good for the health of the skin and mucous membranes. Eucalyptus Eucalyptus is a well-known ingredient in cough remedies and is useful in treating upper respiratory tract infections in general. It also acts against urinary tract infections and has broad-spectrum antibacterial properties. Fennel Fennel is an important remedy for digestive upsets. It also helps regulate blood-fat levels and maintains the health of the heart, muscles, skin, mucous membranes and nerves. Feverfew The leaves of fresh feverfew are used to relieve headache. They offer an effective way of preventing migraine, and can help relieve the pain of rheumatoid arthritis. Eating fresh feverfew leaves stimulates the uterus, so it is best avoided during pregnancy. Fish Vital for brain and nerve development in babies, the fatty acids may also be involved in reducing inflammation associated with rheumatoid arthritis. They are found in all fish, but especially good sources include oily fish such as salmon, tuna (both canned and fresh), sardines and herring. Fish is low in kilojoules and an excellent source of protein. It also maintains healthy bones as it is one of the few food sources of vitamin D. Fish is also the best food source of iodine - an essential element needed to convert food into energy. REASONS TO EAT DIETARY FIBRE
Eat these fibre-rich items to help reduce your risk of Gastro Intestinal cancer and other illnesses:
Garlic Anti-bacterial, anti-coagulant, anti-catarrhal, anti-oxidant, antiseptic, detoxifying Garlic grows best where warm and dry summers prevail, and is itself a warming and drying herb. It is also one of the most effective natural anti-microbials, stimulating the production of white blood cells and acting against a wide range of bacteria, fungi, parasites and viruses. Even with the development of modern antibiotics and a more sophisticated understanding of microbiology, garlic is still regarded by many health practitioners as first-line treatment for infectious disease. Garlic fights various gastrointestinal infections and infestations such as dysentery, typhoid, threadworm and tapeworm. It contains a volatile oil that is mostly excreted through the lungs, making it an excellent remedy for respiratory disorders such h as bronchitis, catarrh, influenza and whooping cough. This oil is also active against tuberculosis and plays a role in the management of asthma. Garlic combats fungal infections such as yeast infections, athlete's foot and ringworm and is a standard ingredient in anti candida diets, encouraging the growth of beneficial bacteria and garlic lowers blood pressure and pathogens. It may also reduce cholesterol and inhibit nitric oxide synthase damage in the brain and central nervous system. See www.colganinstitute.com for information on the neurological protective properties of garlic and other common food and supplements. Ginger Ginger is a warming and comforting remedy for colds and chills. It stimulates peripheral circulation and helps the body rid itself of toxins. Grapefruit Grapefruit is a powerful detoxifier that helps to rid the body of harmful microbes and strengthens the immune system against further attack. It may also aid tissue repair and help the body resist the growth of tumours. Its detoxifying action, combined with a strong growth inhibiting effect on bacteria, fungi, parasites and viruses, means that grapefruit can be beneficial in immunodeficiency states, as well as for colds and flu. Grapefruit contains a wealth of protective phytochernicals that enhance immunity and wound healing and may inhibit tumour growth. Although citrus fruits in general are best avoided by those suffering from auto-immune disorders, there is evidence that grapefruit improves some inflammatory conditions. Grapefruit is an effective pick-me-up when stress takes its toll on energy levels. It also aids healing by strengthening bones, blood vessels and other tissues. It also boosts fat metabolism. Grapefruit juice may interact with some prescribed drugs so check with your medical practitioner if you are taking any medicines. Green Tea Green tea is made from the fresh tea bush. Unlike the black tea made from the same plant, green tea is unfermented and does not contain the tannins and polyphenolic compounds that inhibit absorption of micronutrients such as iron. Green tea contains caffeine. Haricot Beans Haricot beans help keep cells well oxygenated and in good condition, particularly those of the skin and mucous membranes. Hawthorn Hawthorn berries benefit the whole cardiovascular system. They are gentle in action and can help in cases of heart failure, as well as being used to treat hypertension, arteriosclerosis and angina. They reduce the stickiness of blood platelets and so may help prevent thrombosis (abnormal blood clot formation). They may also inhibit the growth of some cancers, especially of the lung, skin and oesophagus. Hazelnut Hazelnuts help regulate blood fats and aid cell renewal and repair. They help protect cells against free radical damage and benefit skin, hair, nails, glands, nerves, bone marrow and mucous membranes. Hazelnuts contain mono-unsaturated fat. They have no cholesterol. Horseradish Horseradish is a circulatory stimulant, useful for chronic rheumatic conditions, urinary tract infections and upper respiratory tract disorders such as asthma, bronchial catarrh, hay fever and whooping cough. It also stimulates digestion. Avoid in cases of underactive thyroid. JUICES One of the fastest ways to access a wide range of potent vitamins and minerals, fresh juices contribute to overall good health. Evidence suggests the wealth of antioxidant nutrients and enzymes found in fresh juice may also protect against ageing related diseases. Fresh juice is also an effective boost to fruit and vegetable intake. Low in fat, fresh juice also contains a combination of dietary fibre and fluid needed in particular for a healthy digestive system. Fruit and vegetable combination juice - such as apple and carrot - provides disease-fighting vitamin C, beta-carotene, potassium, magnesium, flavonoids and carotenoids. If you are new to drinking juices you may initially experience mild stomach upsets: dilute the juice or drink small quantities and gradually increase them as your system adjusts. Juice sold as "fruit juice drink" may only contain 25 and 50 per cent juice. Some vitamins and enzymes are destroyed in the packaging process of all commercially made juices. Kidney Beans Kiwifruit An advantage of kiwifruit is that it keeps well for a long time after harvesting with little loss of its nutritional value. Even after six months' storage, 90 per cent of the vitamin C is still intact. Kiwifruit encourages the health and repair of all body tissues and promotes the release of the energy from other foods. Iranian researchers have discovered that kiwifruit soothes and speeds healing of burns after initial first aid procedures have been followed. Lavender Lavender is an effective treatment for headaches, nervous exhaustion, depression and skin irritations. Soothing and relaxing, it promotes healing by bringing body and mind into balance. Lemon Lemons contain high levels of vitamin C, which boosts the body's resistance to infection and enhances iron absorption, aiding efficient wound healing and strengthening cell membranes. Lemons also lower blood-fat levels and help maintain the health of the head, nerves and muscle tissue. Lemon Balm Lemon balm is a sweet-tasting herb that can help prevent and treat cold sores and is thought to reduce the growth rate of tumours. It has a calming effect on the nerves and the digestion and is useful in the management of heart problems. Lentils Lentils are an excellent source of anti-oxidants and can help protect against heart disease and cancer. They improve the function of red blood cells and the integrity of cell membranes and help regulate blood-fat levels. Licorice Root Licorice helps the body to cope better in stressful conditions and has a beneficial effect on the adrenal glands (useful for recovery after steroid therapy). It also relieves bronchial catarrh and coughs and is a specific treatment for gastro-intestinal ulcers. It has been found to inhibit tumour growth. Lime Like lemon, lime improves the health of all body tissues and enhances iron absorption. It may speed up wound healing and increase the efficiency of the immune system. Both therefore have a role in the prevention and treatment of chronic illnesses. Linseed (flaxseed) Linseeds can help treat coughs, bronchitis, chronic constipation and psoriasis. They also help maintain healthy blood-fat levels and may be protective against cardiovascular disease and cancer. Macadamia Nut The unsaturated fat in macadamia nuts has a favourable effect on blood cholesterol. They also contain palmitoleic acid, a monounsaturated fatty acid. In a recent study, indicators suggest the palmitoleic acid may actually aid in fat metabolism, possibly reducing stored body fat. Mango Mango stimulates the immune system and helps protect mucous membranes from pathogens. Its papain, a protein digesting enzyme, may help digestion and assist anyone suffering gluten intolerance or wheat allergy. Marigold Marigold or calendula flowers are a natural antibacterial, antifungal and antiviral treatment for mouth and skin infections, inflammation and ulcers (internal and external). Marigold helps relieve gall bladder disorders and may have a role in the management of cancer. Marjoram Wild marjoram is an excellent warming remedy for coughs, including the very nasty whooping cough, colds and influenza. It can also be used to relieve headache and indigestion. Miso Miso is a paste made from fermented soya beans. It can be used as the basis of stews, soups, marinades and sauces. There are several types, each with a different sweetness and saltiness. It helps keep heart, nerves and muscles healthy, aids liver and red blood cell function and regulates blood fat levels. Muesli contains a potent mixture of highly nutritious, vitality enhancing ingredients. Mung bean sprouts help the body maintain optimum energy levels during stressful situations. They also aid antibody production and enhance liver function. Mustard Seed Black mustard stimulates the circulation and relieves colds, bronchitis, fevers and influenza. Mustard seed can cause irritation so use sparingly. Nasturtium Nasturtium leaves and flowers are powerful natural antibiotics and are particularly useful in, relieving respiratory tract infections such as bronchitis, influenza and colds. They have a peppery taste and are particularly good in salads. NUTS & SEEDS n.b. Some people are allergic to nuts Cashew Macadamia Nut Melon Seed Pecan Nut ALS mice fed supplementary pecans had a significant delay in decline in motor function compared to mice receiving no pecans. Thomas Shea of the Center for Cellular Neurobiology at the University of Massachusetts in Lowell Pistachio Pine Nut Pumpkin Seed Sesame Seed Sunflower Seed Sweet Chestnut Walnut Nettle The nettle may be considered a weed but it is packed with nutrients that strengthen the immune system and fortify the body against disease. This versatile plant can also enrich and purify the blood to help alleviate circulatory disorders. Immune-boosting properties in immunodeficiency states, chronic degenerative diseases and cancer, nettle has a unique ability to revitalise and replenish, helping the body to cope better in difficult circumstances and providing many of the building blocks necessary for health and healing. As a gentle but efficient diuretic, nettle can be very effective in the management of disorders of the heart and circulation, helping to rid the body of excess fluid while toning up blood-vessel walls. It has a beneficial effect on the kidneys, enhancing their ability to excrete uric acid and so relieving gout. The nettle's ability to cleanse the body of accumulated waste also promotes the healing of chronic skin problems such as eczema. Being rich in iron, nettle is a useful treatment for anemia. Using Nettle Nettle tea has been used for centuries as a blood purifier and "spring tonic", and is an excellent aid during convalescence. As a circulatory stimulant and diuretic it is a powerful aid to detoxification and thus helpful in the management of arthritis, urinary tract disorders and skin problems such as psoriasis. Cold nettle tea is a useful external remedy for the relief of burns and minor wounds. The young tips are a nutritious, healing and tasty addition to any diet. Carefully pick and wash the nettle tops. Boil them in a little water for about 10 minutes, then remove them with a slotted spoon (keep the liquid for a stock or medicine). Chop finely and use with other vegetables in soups, stews and pasta sauces. As a side dish, pre-cooked nettles are delicious stir-fried with leeks, garlic, salt and pepper. The sap from the nettle plant reduces irritation from accidental stings. Oats Oats are high in protein, iron and soluble fibre. They lower blood cholesterol, ease stress and soothe tired nerves. The high soluble fibre content of oats is turned into slow-release energy. Oats, or porridge, are a good source of a particular kind of soluble fibre called beta-glucan, which helps you feel full for longer. A US study found that those who ate oatmeal for breakfast consumed 30 per cent fewer calories at lunch compared with those who ate sugared cornflakes. OILS Vegetable oils are relatively high in omega 6 fatty acids and lacking the omega 3 fatty acids found in oily fish. With a near perfect omega 6 to omega 3 ratio of 2:1, Canola Oil is by far the best option for everyday cooking. A teaspoon of oil is ample to coat a heated pan and canola withstands relatively high heat and it's natural flavour does not compete with the taste of foods being cooked. Extra Virgin Olive Oil is best used to dress salads and cooked foods. For cooking use a regular or light olive oil. In addition to its 13:1 omega 6 to omega 3 ratio, olive oil is high in antioxidants. Butter was demonised for many years but may help fight cancer and will not adversely effect cholesterol if used in moderation. Excellent for baking, sautes and sauces. Butter may raise levels of HDL cholesterol, which is considered a good thing as it helps reduce LDL cholesterol, which butter barely effects. With a 7:1 omega 6 to 3 omega fatty acid ratio, butter rates better than many other cooking oils. Sesame Oil contains high levels of good fats and is high in antioxidants. The light variety can be used for brief, high heat cooking and the toasted, darker oil can best be used as a condiment. Peanut Oil may boost your levels of HDL (good) cholesterol. Useful for high heat pan searing and wok cooking as it has a high smoke point. "Vegetable Oil" varies widely and should be substituted with Canola or Olive Oil . "Margarine" does not officially exist anymore! It exists on the supermarket shelves and is called a "spread" of some sort. Most margarines are high in trans fats and should be avoided. Some brands have been formulated without trans fats and may even contain cholesterol lowering and other useful fats. This is normally clearly labelled. If it is not avoid "margarine" and only use the good brands sparingly. Butter is a much healthier substitute.
Onion is a natural antibacterial that also helps the body's metabolism by lowering blood cholesterol, blood fat and blood sugar. Onions also decrease the formation of blood clots. They inhibit the activity of helicobacter pylori (the bacterium thought to be responsible for gastritis and stomach ulcers) and may protect against stomach cancer by decreasing the conversion of nitrates to nitrites in the stomach. People with gastrointestinal disorders should be aware that onions may cause indigestion. Orange The high vitamin C content in oranges helps maintain healthy blood cells and increases resistance to infections. Oranges also lower blood cholesterol, improve iron absorption and wound healing and may help protect against cancer. Eating oranges helps to maintain optimum energy levels, keeps skin and mucous membranes in good condition, aids antibody production and protects against high blood pressure and allergies. Juice one apple, two carrots and one tomato and mix with the juice of one squeezed orange for a refreshing drink. Oranges can trigger migraine attacks in rare cases. It may be best to avoid them if you suffer from rheumatoid arthritis. Oyster mushroom Oyster mushrooms enable the body to make full use of the energy stored in the tissues and help red blood cells to function properly. They aid liver function and may help protect against heart disease, cancer and rheumatism. Paw Paw Paw paw can help prevent skin disorders, gastro-intestinal ulcers, pancreatic disorders, cancer and other conditions related to dysfunctional immunity. The papain in it promotes the breakdown of protein and plays an important role in alleviating digestive disorders and detoxifying the body. Pineneapple Pineapples are a valuable source of bromelain enzymes, which aid digestion by breaking down protein and can speed recovery from surgery, arthritis and ulcers, blocking prostaglandins that cause swelling. A great source of vitamin C, potassium and manganese. Pineapple enzymes also help prevent blood clots. Can aid in digestion of turmeric and some other foods. Potatoes boost energy and strengthen immunity. They lower blood fat levels, improve tissue oxygenation, promote a healthy nervous system and improve wound healing. They help the body absorb and use other nutrients and alleviate digestive and malabsorption disorders. For most benefit, eat in their skins. Hot potato water and raw potato juice are traditional remedies for arthritis and gout. Green and damaged potatoes have an increased alkaloid content that makes them taste bitter and which can be toxic in large amounts. Polenta Polenta is a course-ground cornmeal that boosts the body's natural healing capacity. It can taste rather bland on its own but is an excellent accompaniment to many Mediterranean dishes and a familiar ingredient in Italian country cooking. Pomegranate The fruit and juice have been thought to have special medicinal properties for thousands of years and science has recently shown even the inedible skin may provide significant health benefits. The major among these is that, when mixed with copper salts and vitamin C, the powdered skin of pomegranates can inhibit even highly antibiotic resistant bacterias such as staphylococcus aurea or "golden staph". Further research may reveal even more uses for pomegranates. Pumpkin Like butternut squash, pumpkin helps prevent the formation of cancer cells and promotes healthy skin. Pumpkin also contains carotenoids, pigments with strong anti-oxidant properties found in brightly coloured plant foods. Carotenoids are converted into vitamin A in the body. As little as half a cup of canned pumpkin (which is almost as nutritious as fresh pumpkin) contains between 160 and 260 per cent of the recommended daily allowance for beta-carotene - about twice as much as you'd get from eating the same amount of spinach. Pumpkin Seed Pumpkin seeds are highly nutritious and may aid in the prevention and treatment of cardiovascular, auto-immune and immuno-deficiency disorders. They can also benefit the prostate gland. Pumpkin seeds are also the richest plant source of zinc, which is essential for immune system function, growth, wound healing and sense of taste. Although they are about 73 per cent fat, most of it is the good, unsaturated kind. Radiccio Raspberry Raspberries activate the body's natural self-cleansing ability and improve the health of the skin, hair, sweat glands, nerves, liver, bone marrow and mucous membranes. They enhance wound healing and their powerful anti-oxidant properties mean they also help protect against heart disease, cancer and rheumatoid arthritis. Raspberries boost the body's energy levels and encourage efficient protein and fat metabolism. Raspberry leaves are used traditionally to help menstrual problems and ensure healthy pregnancy and birth. Red Pepper Red peppers (capsicum or brell peppers) may reduce risk of heart disease, strokes and cancer. One pepper provides 150 per cent of the daily allowance of vitamin C, and more than 80 per cent of the beta-carotene. Rice Brown rice, a rich source of energy, fibre, protein and B vitamins, protects the cardiovascular system, nerves, digestion, mucous membranes, skin and bone marrow. Rice milk is an alternative to cow's milk. [Inositol (a B vitamin found in the skin of brown rice) injected into damaged rat's brains caused brain cells to regrow]. Rocket keeps the skin in good condition and improves immunity and wound healing as well as helping the body to maintain healthy blood fat levels. Rosemary Rosemary stimulates the circulation and the nervous system. It is a traditional tonic for the heart, and it has a calming effect on the digestion. It is also an effective treatment for tension headaches. Rosehip Rosehips are extremely rich in vitamin C and therefore improve immunity to infections, including the common cold, They boost energy levels, help maintain healthy mucous membranes, enhance wound healing and help prevent heart disease and the formation of cancer cells. Sesame Seed Sesame seeds are an excellent natural food supplement, aiding tissue repair and renewal and helping the body cope with stress. Tahini is a paste made from ground sesame and adds interest and nutritional value to many different dishes. Sea Vegetable Most of the iodine in the body is found in the thyroid gland. It is an essential component of thyroid hormones, which influence nearly all biochemical reactions in the body and regulate growth, metabolic rate and tissue health. The most reliable sources of iodine in the diet come from the sea. One of the easiest to use and most tasty of the edible seaweeds is sea vegetable (also known as hijiki, or iziki). Iodine protects against the absorption of radioactive iodine from the environment. Spinach Spinach originated in Iran and spread east via China, Korea and Japan. It reached Spain with the Arabs in the 11th century and was being used throughout Europe by the 18th century. It stimulates the immune response and helps protect against heart disease and some cancers, particularly of the lung, breast and cervix, as well as keeping the skin, mucous membranes, blood, muscles and nerves in good condition. Spinach is a good source of energy, aids normal liver function and regulates blood-fat levels. Spinach contains high levels of oxalic acid, which can contribute to kidney stones. Doctors warn that anyone who has had kidney stones, bladder stones or rheumatoid arthritis should avoid spinach, as well as other high oxalate foods such as rhubarb. Sweet Chestnut Sweet chestnuts are versatile and nutritious. Their energy is released slowly, helping to stabilise blood-sugar levels and boosting energy and strength. Sweet-corn Sweet corn aids wound healing, strengthens the immune system by boosting antibody production and keeps the skin and mucous membranes in good condition. It helps cope with stress, stabilises blood sugar and maintains blood fat levels. Corn silk (from corn cobs) can make a tisane to soothe bladder irritations. Tempeh Tempeh is a versatile and nutritious form of bean curd made from soya beans. Packed with phyto-chemicals, it is one of the brightest star foods for boosting immunity and preventing cancer, heart disease and hormone-related problems. Tempeh is packed with health enhancing carbohydrates, fibre and protein and also contains a wealth of minerals, B vitamins, (isoflavonoids), protease inhibitors and saponins that have anti-microbial and anti-cancer properties. Phyto-estrogens are active against viruses and are known to inhibit the growth of cancers and halt the spread of malignant cells, reducing the risk of breast and prostate cancers in particular. They also appear to be protective against many other hormone-related health problems, such as fibrocystic breast disease, osteoporosis, endometriosis and uterine fibroids. Protease inhibitors are believed to prevent cancer causing agents from entering cells and so help to keep the cellular DNA intact. Thyme Thyme contains the volatile oil thymol, a powerful antiseptic and one of the most effective herbal antibiotics. It is useful in the treatment of respiratory tract infections such as bronchitis, laryngitis and whooping cough, and helps relieve asthma symptoms. It is also beneficial in the treatment of gastrointestinal disorders. Tofu Tofu is an extremely versatile food that is made from soya beans in a process similar to cheese-making. It is high in protein, free from saturated fat, easy to digest and, like all soya products, has many health benefits. Soft tofu has a delicate texture and is generally mixed with other ingredients before being used in recipes. Firm tofu can be cut, sliced, chopped or crumbled and added to a wide variety of dishes. Both soft and firm types have a neutral taste and absorb flavours readily when marinated or cooked with herbs and Tomato Tomatoes are packed with antioxidants and improve the immune response while also helping to maintain energy levels. This combination makes tomatoes a useful addition to the diet of those suffering from energy compromising conditions such as cancer and AIDS. They boost resistance to infectious disease, encouraging wound healing and keeping the skin and mucous membranes in good condition. Useful for persons at risk of cardiovascular disease: 250ml of juice each day reduces blood clotting. The lycopene in tomatoes has been shown to slow neurodegeneration in animal tests Really a fruit, tomatoes may cause adverse reactions in those with food allergies or arthritis. Sun-dried tomatoes promote the health of all cells, especially the nerves, muscles, skin and mucous membranes. They help stop cancer cells forming and protect against heart disease. They contain cournaric acid and chlorogenic acid, which may help block cancer causing nitrous amines. Tuna Yellow-fin tuna flesh is slightly pink and rich in omega-3 fatty acids. It has been shown to help in heart disease, rheumatoid arthritis and brain function. Turmeric Turmeric aids immunity by enhancing the health of the liver. It also mops up free radicals and so helps fight degenerative diseases. Turmeric is better metabolised if eaten with bromelain, an enzyme found in pineapples. Violet Violet leaves and flowers have a role in the management of malignant tumours and may help inhibit the spread of cancer. They are also useful in the treatment of chronic bronchitis, chronic nasal catarrh, skin problems and arthritis. Vegetable Margarine Vegetable margarine helps keep cell membranes healthy, lowers blood cholesterol and has a beneficial influence on blood pressure. It also contains only 2g of saturated fat per tablespoon, compared with 8g for butter. Margarine has no cholesterol, butter has. Choose only unsaturated, non-hydrogenated plant margarines. Wheat Bran Wheat bran, the outer layer of wheat grain, is the richest source of insoluble fibre. It absorbs large amounts of water and increases in bulk, aiding the passage of waste through the bowel and relieving constipation. This helps prevent diseases such as diverticulitis and bowel cancer. Bran also helps regulate blood-fat and blood-sugar levels. Bran inhibits absorption of nutrients such as iron, calcium and zinc, but as it also contains large amounts of these the net effect of eating it in moderate amounts is still highly beneficial. Always drink plenty of fluids when eating bran avoid Intestinal blockage. Wheat Germ Wheat germ is the inner (embryo) layer of wheat grain. It helps the body maintain energy levels, enhances fat metabolism and helps protect against heart disease, immunodeficiency disorders and some cancers. Avoid if allergic or sensitive to gluten in wheat. Wheat Grass Wheat grass comes from young, newly sprouted wheat kernels. It is a highly concentrated source of immune-enhancing nutrients and is a powerful liver detoxifier. It stimulates haemoglobin production, lowers cholesterol and helps regulate blood-fat levels. Grow your own to eat in sandwiches or salads, or buy wheat grass juice, or add wheat grass powder to other juices. Walnuts reduce the risk of heart disease and cancer, benefit blood cells, muscles and nervous system, aid brain function, boost energy and strength and help us cope with stress. Watercress Traditionally used in spring cures to stimulate metabolism and aid detoxification, watercress was once considered a specific cure for tuberculosis. Nowadays, its principal medicinal use is in the relief of arthritic conditions and congestion problems affecting the upper respiratory tract. Watercress stimulates the immune and lymphatic systems. Excessive intake of watercress may cause kidney problems and should be avoided in those with kidney disease. Yarrow Yarrow is traditionally a remedy for colds and flu, but has a multitude of beneficial effects. It helps relieve catarrh, bronchitis, cystitis and gastro-intestinal inflammation and enables the body to deal more effectively with infections. It improves peripheral circulation, lowers blood pressure and is said to help wounds heal. Excess yarrow intake can cause headaches. Yeast Extract Yeast extract is a concentrated source of minerals and vitamins, particularly B. It helps maintain energy and the health of blood, bone marrow, nervous system, skin, muscles, mucous membranes and heart. Spread on bread or add to soups and stews. Some yeast extracts can be high in salt. Zinc Zinc is found in lean red meats, chickpeas, brown rice, muesli, pasta and wheat bran as well as in seafood. It stimulates growth, fights infection and heals wounds. Every cell requires zinc to multiply. Your body requires zinc to make white blood cells. Zinc is essential for healthy skin, brain activity and vision. Zucchini Zucchini contains glutathione, a sulphur-containing amino acid that is an important part of the body's anti-oxidant defence system that's composed of three amino acids: cysteine, glutamic acid and glycine. Vitamins B6 and riboflavin are critical for maintaining adequate levels of glutathione. Because of its antioxidant properties, glutathione neutralises damaging free radicals and peroxide molecules and recharges oxidised vitamin C so that the body can reuse it. Glutathione is required for a variety of metabolic processes. Yam There is a yellow and a white variety of yam. The yellow kind aids immunity and inhibits cancer growth. Both kinds help maintain healthy head, nerves, muscles and metabolism. Yellow Vegetables Vegetables such as pumpkin, sweet potato, squashes and carrots are classified as anticancer fighting foods. They contain phytochemicals called carotenoids, which are changed by your body into vitamin A. Vitamin A is necessary for maintaining healthy epithelial tissue, where 90 per cent of human cancers occur. Content of vitamins and mineral in many foods THE COLOURS OF FRUITS & VEGETABLES Apples aren't red by accident. Plant-eating animals use colour to identify edible materials and the intensity of the colour signifies ripeness. Coloured foods encourage animals and humans to eat them (and spread their seeds). The coloured pigments are created by a group of highly beneficial antioxidants called carotenoids that mop up harmful free radicals in the body. Red and yellow hues signify the presence of carotenoids. They are nature's advertisement for immune-boosting, cancer fighting properties. Colours also indicate the unique jobs that various carotenoids perform in the body. These antioxidants are most effective when they're consumed together, rather than in isolation. It's better to eat a diet containing all the carotenoids, rather than take single doses of antioxidants in supplement form. * It is recommended that we eat five servings of vegetables and two of fruit each day. * Ideally 40 per cent of your daily diet should consist of fruit and vegetables. * The risks of common forms of cancer are reduced by 50 per cent in countries where people eat about 5OOgm of fruit and vegetables every day. You also need variety, including each of these colour groups daily: red, orange, green, yellow, blue/purple and white. Mix as many hues as possible with every meal. The deeper the colour, the higher the nutrient value. Never go without green and orange food and try a new type each week to increase variety. You'll be ensuring your body has what it needs. You can't achieve these levels of protection with vitamin supplements alone, although supplements taken in conjunction with beneficial foods are greatly enhanced. RED INDICATES Lycopene This carotenoid is a fierce cancer fighter and can also help prevent heart disease by inhibiting the formation of harmful LDL cholesterol. The deeper the red or pink colour, the higher the lycopene content. Studies have shown that a high intake of tomatoes, which are rich in lycopene, can significantly reduce the risk of prostate cancer quite. Lycopene can also protect against cancers of the digestive tract, stomach and lungs. It's a fat-soluble substance and is more readily available from cooked tomato products and juices than raw ones. Cook tomatoes with a little olive oil, or at least mix them into a salad with some oil on it so that your body can best absorb the lycopene. ORANGE INDICATES Beta-carotene Beta-carotene is a major antioxidant that lowers cholesterol and converts it to vitamin A. Boiling removes some water- soluble chemicals and vitamins from vegetables, so steam them if possible. While raw foods are nutrient-rich, frozen fruits and vegetables are recommended because they are picked fresh. Cook fruit and vegetables as whole as possible, slicing just before serving, to preserve nutrients. Fruit and vegetable skins are nearly always packed with nutrients, so always try to eat them. Cook slowly, avoiding overheating, burning or browning. Beta-carotene is an immune booster that helps fight off colds, flu, cystitis and skin problems. A study of smokers showed that those who ate more beta-carotene had a lower incidence of lung cancer, but this was true only when the beta-carotene was acquired from food, not a supplement. Vegetables containing beta-carotene benefit from being cooked lightly to release maximum amounts. Like lycopene, it is fat soluble, so using a little oil will help your body absorb it. These orange fruits and vegetables are also high in the immune- booster, vitamin C. GREEN INDICATES Isothiocyanates, folic acid Sulphur-based sinigrin, a substance unique to the cabbage family (which includes brussels sprouts, broccoli, cabbage, cauliflower), converts into antioxidant isothiocynates, which cause pre-cancerous cells to destroy themselves. Isothiocyanates give broccoli and brussels sprouts their distinctive smell but the more pungent and strongly flavoured they are, the better. The sulphur smell of sprouts or broccoli signifies more of these cancer-fighting properties, which have been shown to destroy cancer cells in the colon. For maximum anti-colon, cancer benefits, eat broccoli every day. Better still, eat a tablespoon of broccoli sprouts, which contain more consistent levels of beneficial sulfurafane than mature broccoli. Folic acid is in its highest quantity in chlorophyll-rich, dark green, leafy vegetables. Folate works to prevent birth defects, such as spina bifida, and is a dietary essential for women who are (or are trying to become) pregnant. YELLOW INDICATES Lutein, zeaxanthin These two carotenoids work together to help maintain sharp, healthy eyesight, They are used in the area of the retina called the macula, which is the centre for sharp, focused vision. They protect the eyes from long-term light damage. We need to eat about 5mg of lutein and 1mg of zeaxanthin every day for adequate eyesight protection, so it's good to include a large splash of yellow, Bananas are worth a special mention for their high potassium content. They can help decrease the risk of stroke, lower blood pressure, relieve heartburn, prevent stomach ulcers and (particularly eaten green) aid in abating diarrhoea. PURPLE/BLUE INDICATES Anthocyanins The blueberry contains more antioxidants than any other fruit or vegetable. Anthocyanins have remarkable antioxidant properties. Purple or blue fruits help prevent nerve cells in the brain from deteriorating, and possibly help guard against the effects of ageing in general. Anthocyanins may also have a beneficial effect on heart disease by inhibiting blood clots. Anthocyanins have anti bacterial properties, are useful for tackling urinary tract infections and gastrointestinal upsets. They're also anti-inflammatory, which is why blackcurrant syrups are used in cold and throat medicine. Blueberries Grow Brain Cells In Lab Animals Rats were fed blueberries - the equivalent of one cup a day for humans - for two months... The fruit appears to have triggered the birth of new neurons - neurogenesis - making the brain look and act like a younger one. Blueberries are rich in antioxidants, which are known to protect the brain. Scientists believe other factors, including chemicals called flavonoids, also seem to have anti-inflammatory effects. Of fruits under study, blueberries seem to have the most powerful effect on cognitive behavior, which is processed in the hippocampus. The substance that gives the fruit its vibrant color, called anthocyanin, has been shown to cross the brain's protective barrier. Article Archived at: http://www.als-tdf.org/alstdf/research/hubben/viewarticle.asp?id_article=877 WHITE INDICATES Flavonoids, allicin Allicin has been shown to inhibit abnormal cell growth and flavonoids are important antioxidants. The sulphur compounds in these types of produce can help raise levels of beneficial HDL cholesterol and lower dangerous levels of blood fats called triglycerides, as well as easing the inflammatory response of asthma and breaking up catarrh secretions caused by colds and flu. Pears stand out because, although they have white flesh, they are usually covered by green skin. Just in beneath the skin lies a soluble fibre called pectin. Pectin can help prevent haemorrhoids, lowers cholesterol and reduces the risk of colon cancer. Further reading: Meals That Heal, Anne Egan, et al (Rodale Press) and David Heber, nutritionist and author of What Colour Is Your Diet? (HarperCollins) A review of specific dietary antioxidants and the effects on biochemical mechanisms related to neurodegenerative processes. Source: Neurobiol Aging 2002 Sep-Oct;23(5):719-35 Author(s): Esposito E, Rotilio D, Di Matteo V, Di Giulio C, Cacchio M, Algeri S. Institute: Istituto di Ricerche Farmacologiche Mario Negri, Consorzio Mario Negri Sud, 66030 Santa Maria Imbaro, Chieti, Italy. esposito@cmns.mnegri.it Published: 09/01/02 Abstract: Aging is a major risk factor for neurodegenerative diseases including Alzheimer's disease (AD), Parkinson's disease (PD), and amyotrophic lateral sclerosis (ALS). An unbalanced overproduction of reactive oxygen species (ROS) may give rise to oxidative stress which can induce neuronal damage, ultimately leading to neuronal death by apoptosis or necrosis. A large body of evidence indicates that oxidative stress is involved in the pathogenesis of AD, PD, and ALS. An increasing number of studies show that nutritional antioxidants (especially Vitamin E and polyphenols) can block neuronal death in vitro, and may have therapeutic properties in animal models of neurodegenerative diseases including AD, PD, and ALS. Moreover, clinical data suggest that nutritional antioxidants might exert some protective effect against AD, PD, and ALS. In this paper, the biochemical mechanisms by which nutritional antioxidants can reduce or block neuronal death occurring in neurodegenerative disorders are reviewed.
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