The Super foods that heal section of www.Diabetic-diet-Secrets.com has complete nutrient values for each food item.

There are super foods with healing powers that need to be included in a healthy diet. Many of these foods we know from folk lore, but now there is scientific evidence that explains what makes these specific foods, "super foods that heal." People do not need to understand everything about individual nutrients in order to consume nutritionally adequate and well-balanced diets. Even though the current understanding of nutrition, health and disease has advanced well beyond nutrient deficiencies, there is still much that is not known, and probably never will be known, about the relationships between diet and health. Fortunately, however, with a bit of common sense, people can still be well nourished even though the understanding of nutritional science may be incomplete.

For example, research efforts exploring the possible protective effects of phytochemicals against various forms of chronic diseases have often shown an association with the consumption of various foods rich in these compounds, but not with specific phytochemicals themselves. There are several possible explanations for this, including: the specific phytochemicals being investigated may not be the ones that have an effect; the effects of individual phytochemicals may be additive; and it may be the interaction of two or more phytochemicals and nutrients that produces an effect. Since the understanding of nutrition science and the complex functions and interactions of the many vitamins, minerals, macronutrients and phytochemicals contained in food is still so incomplete, it is important that a rational and time-tested approach be taken to the promotion of good nutrition. It is also important to continue emphasizing the benefits of nutrient-dense foods, such as citrus fruits, and to recognize that the consumption of whole foods and natural juices is preferred over the consumption of individual nutrients that have been isolated from food and then consumed as dietary supplements. Focusing on single nutrients, instead of foods and the total diet, does not constitute a healthful approach to good nutrition.

As nutritionists and public health specialists learn more about the relationship between diet and health, the importance of balanced and varied dietary intakes becomes ever more evident. Accordingly, there is an increasing emphasis on promoting high levels of fruit and vegetable intakes among most population groups.

Ready to take a dirt nap or would you prefer ordering 120 ml of insulin to go with that #5 w/ extra cheese at your fast food restaurant? In the “Golden Age of Over-Indulgence,” Americans across the board are overweight and increasing their chances of serious health risks by the minute because of poor eating habits. In an attempt to help you get back to ‘healthy living,’ we have identified some foods that will help to strengthen your immune system which will help you fight off diseases and thereby increase your lifespan. Pardon the lack of humor in the article, but there’s nothing funny about having diabetes, high blood pressure, cancer, or hypertension.

ARTICHOKE Go back to the food list

Artichokes are low in calories, with only 60 calories for one medium cooked globe and fat-free. It is a natural diuretic, a digestive aid, and provides nutrition to health-promoting bacteria in the intestinal tract. Some studies suggest that fresh artichokes help control blood sugars in diabetics and lower cholesterol levels thus warding off arteriosclerosis. Although artichokes have a high amount of natural sodium, they are still lower than most processed foods, and are also good sources of fiber, potassium and magnesium. Some claim an extended period of eating artichokes when in season will result in a cleaning and detoxification of the body.
Don't let the thorny leaves of the artichoke discourage you. Within this member of the thistle family lies a treasure for the palate and a boon to the body. Spring is prime time for artichokes.
The ancients considered artichokes to have many benefits. Artichokes, including leaves, were thought to be an aphrodisiac, a diuretic, a breath freshener and even a deodorant. Decoctions of artichoke leaves have been used as blood cleansers, cholerics, to improve bile production and secretion and to detox the liver and the skin. The new information about phytochemicals contained in vegetables and fruits is confirming some of these ancient claims. Research is now underway to determine the phytochemicals in artichokes, and work continues to define the role these phytochemicals play in maintaining good health and preventing disease.

• Current research is showing benefits to the liver from cynarin, a compound found in the artichoke's leaves. Silymarin is another compound found in artichokes that has powerful anitoxidant properties and may help the liver regenerate healthy tissue.
• Artichokes are nutrient dense, so, for the 25 calories in a medium artichoke, you're getting 16 essential nutrients!
• Artichokes provide the important minerals magnesium, chromium, manganese, potassium, phosphorus, iron and calcium. For example, that 25 calorie artichoke provides 6% of the Recommended Daily Value of phosphorus, 10% of magnesium, 8% of manganese, 10% of chromium, 5% of potassium, 4% of iron and 2% of calcium and iron.
• In addition to all these important minerals, artichokes are a good source of fiber (12% of the RDV), vitamin C (10% of the RDV), and folate (10% of the RDV).
• Artichokes are low in calories and sodium, have no fat and no cholesterol.

AVOCADO Go back to the food list

But cut one open and you'll taste why avocados have entranced diners since emerging from Central America thousands of years ago. Satiny, silky, sensuous, smooth -- all the adjectives that avocado growers and promoters use for the homely fruit apply. Indeed, avocados are sort of like a creamy dairy product that grows on trees. They contain a surprising amount of fat -- about 15 grams per half -- but fortunately almost all of that is the monounsaturated fat (the same kind found in olive oil) that is thought to be good for the heart. They're also loaded with potassium, fiber and disease-fighting nutrients. Known for their deliciously rich flavor, California avocados are also rich in phytochemicals -- natural plant nutrients that help protect against a variety of cancers and diseases. Research shows that avocados rank highest in the following phytochemicals and nutrients among the 20 most frequently consumed fruits:

• Lutein – protects against prostate cancer and eye disease such as cataracts and macular degeneration.
• Vitamin E -- a powerful antioxidant known to slow the aging process and protect against heart disease and various forms of cancer.
• Glutathione – functions as an antioxidant like vitamin E to neutralize free radicals that can cause cell damage and lead to disease.
• Beta-sitosterol – lowers blood cholesterol levels. Avocados contain four times as much beta-sitosterol as oranges, previously reported as the highest fruit source of this phytochemical.
• Monounsaturated fats – heart-healthy fats proven to help lower LDL (bad) cholesterol and boost HDL (good) cholesterol.
• Folate – promotes healthy cell and tissue development. Folate is especially important for woman of childbearing age as it helps protect against birth defects.
• Potassium – helps balance the body’s electrolytes. Avocados contain 60 percent more potassium than bananas.
• Magnesium – helps produce energy and is important for muscle contraction and relaxation.
• Fiber – lowers cholesterol and reduces risk of heart attack.

BARLEY Go back to the food list

For many centuries humans have used the barley plant (both the seeds and leaves) as food and medicine. A source for B vitamins, vitamin E, and folic acid, barley seeds are also ground into flour for baking or processed for use as a cereal. Malt sugar, another common derivative of barley is made and used as a natural laxative. Many people associate barley with the making beer, but in other parts of the world it is a primary grain for food. In Asia, barley seeds are fermented and added to soybeans, salt, and seaweed for flavoring food. For medical use barley is being researched for its ability to treat diabetes, high cholesterol, and obesity. Some evidence suggests that barley seed products in the diet may improve blood sugar levels in individuals with diabetes, possibly because the fiber in barley seeds delays stomach emptying and slows down the absorption of carbohydrates from foods. Like oatmeal, barley seeds contain both soluble and insoluble types of fiber that may help to lower cholesterol. Studies have shown that individuals with barley in their diet experienced reductions in their total cholesterol, low-density lipoprotein (LDL, the "bad" cholesterol), and triglyceride levels. Additionally, barley may assist in weight loss in that it acts as an appetite suppressant making people feel like they have eaten more than they really have. Barley seeds may also protect against colon cancer.

• Fiber - Barley is a good source of both soluble and insoluble fiber. At a time when consumers are being encouraged to increase fiber and grain intake, barley foods or barley components added to other foods are a useful way to meet nutritional goals.
• One of the theories for the hypocholesterolemic effect is that the soluble fiber becomes viscous in the intestinal tract, thus interfering with the absorption of dietary cholesterol and fat.
• Tocotrienols - Barley has high concentrations of tocotrienols, compounds which act as antioxidants, and are capable of reducing serum LDL-cholesterol (one of the risk factors in cardiovascular disease). Tocotrienols act by repressing the activity of the first rate-limiting enzyme (HMG-CoA Reductase) in the liver, thus reducing cholesterol synthesis.
• Beta-glucan - Beta-glucans are carbohydrates distributed throughout the grain, with slightly higher concentrations in the outer layers of the kernel. "Waxy" barley varieties are higher in beta-glucans than other barleys. High beta-glucan levels in the waxy barley was believed to be one of the reasons for the improved blood glucose and lipid levels among diabetics in the clinical trial at the University of Alberta.

BEANS - LEGUMES Go back to the food list

Legumes, also known as dried beans and pulses, are the edible seeds that grow in pods on annual plants, bushes, or vines of the Leguminosae family. The seeds can be eaten fresh, sprouted, dried and ground into flour, or prepared in countless other ways. Legumes are often cooked in combination with grains, because when the amino acids they contain are combined this way they provide complete protein. Leading members of the legume family include beans (Phaseolus), lentils (Lens), and peanuts (Arachis). Beans are a Nutritional Power House When separating the "haves" from the "have not's" on the playing field of nutrition, beans line up as first-string all-stars. Beans are found in two places on the USDA's Food Guide Pyramid - with high-protein foods such as meat, eggs, poultry and fish, and also with vitamin-rich vegetables. The double dose of nutrition packed into beans make them a "must have" in the daily diet.

• Beans are an extremely beneficial component in all diets because they are high in complex carbohydrates, protein and dietary fiber, low in fat, calories and sodium, and completely cholesterol-free. As little as a half-cup of beans added to the daily diet can be very helpful in reaching important nutrition goals.
• Protein Beans are an excellent, non-fat source of protein. Just one cup of beans provides as much as 16 grams of protein.
• Beans are loaded with complex carbohydrates - the nutrient that provides energy to the muscles and brain. Just one cup of beans can provide 15 percent of the carbohydrates needed daily. Plus, beans have the best type of carbohydrate for maximum energy - low or moderate glycemic index carbohydrates. Beans and other carbohydrates with a low to moderate glycemic index have the unique ability to provide energy over a longer period of time by being slowly released into your bloodstream to provide sustained energy. A benefit for diabetics.
• Beans are one of the best sources of dietary fiber, containing both insoluble and soluble fiber. Insoluble fiber, generally thought of as "roughage" that moves quickly through the digestive system, is important in our diets because it helps promote a healthy digestive tract and can reduce the risk of some types of cancer. During digestion, soluble fiber forms a gel-like substance, which helps the body handle fats, cholesterol and carbohydrates. Soluble fiber plays a role in helping to lower blood cholesterol levels, one of the main risk factors for the development of cardiovascular disease. A high-fiber diet helps control diabetes and maintain healthy blood glucose levels.
• Calcium The recommended calcium intake for adults is 1,000 mg per day. A half-cup of beans provides as much as eight percent of the recommended daily allowance for calcium. Calcium is necessary to maintain bones and help prevent osteoporosis, a decrease in bone density that can lead to fractures and disability.
• Potassium Beans contain an abundance of potassium, which may help reduce your risk of high blood pressure and stroke. Just one-half cup of cooked dry beans contains as much as 480 mg of potassium. Plus, dry-packaged beans are naturally low in sodium, with no more than 5 mg of sodium in a one-half cup serving.
• Folate an important B vitamin that provides many health benefits. Of all foods, dry beans are the best source of folate. Cooked dry beans provides, on average, 264 mcg of folate. Studies show that folate may help reduce the risk of certain birth defects, like spina bifida (a potentially crippling defect in which the spinal cord is not completely encased in bone) and anencephaly (a fatal defect in which a major part of the brain never develops).

BLUEBERRIESGo back to the food list

With flavors that range from mildly sweet to tart and tangy, blueberries are nutritional stars bursting with nutrition and flavor while being very low in calories.

Blueberries are at their best from May through October when they are in season. Blueberries are literally bursting with nutrients and flavor, yet very low in calories.

Recently, researchers at Tufts University analyzed 60 fruits and vegetables for their antioxidant capability. Blueberries came out on top, rating highest in their capacity to destroy free radicals. Packed with antioxidant phytonutrients called anthocyanidins, blueberries neutralize free radical damage to the collagen matrix of cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer.

Anthocyanins, the blue-red pigments found in blueberries, improve the integrity of support structures in the veins and entire vascular system. Anthocyanins have been shown to enhance the effects of vitamin C, improve capillary integrity, and stabilize the collagen matrix (the ground substance of all body tissues). They work their protective magic by preventing free-radical damage, inhibiting enzymes from cleaving the collagen matrix, and directly cross-linking with collagen fibers to form a more stable collagen matrix.

Visionary Fruit Extracts of bilberry (a variety of blueberry) have been shown in numerous studies to improve nighttime visual acuity and promote quicker adjustment to darkness and faster restoration of visual acuity after exposure to glare. This research was conducted to evaluate claims of bilberry's beneficial effects on night vision made by British Air Force pilots during World War II who regularly consumed bilberry preserves before their night missions.

Better Brain with Blueberries. In animal studies, researchers have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia. Researchers found that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging rats, making them mentally equivalent to much younger rats.

BROCCOLIGo back to the food list

Recent research indicates that Broccoli contains a substance called Sulforaphane that has been shown in animal studies to dramatically reduce the number, size, and reproduction of malignant tumors, as well as delay the onset of these tumors. This appears to relate directly to cancer risk in humans, particularly in breast, stomach, colon, rectal, and lung cancers, and it is believed to be a powerful preventative for these diseases. It is also rich in fiber, carotenoids, and vitamin A, vitamin C and vitamin K, (which is a known stomach and colon cancer preventative).

Due to its high levels of vitamin C, beta carotene, and fiber, Broccoli is a powerful antioxidant that is believed to prevent damage to cells caused by free radicals, which are believed to be a factor in cancers, Alzheimer's disease, heart disease, arthritis, and in the aging process itself, suggesting that a diet high in these substances may prevent or at least minimize the effects of these diseases.

Broccoli is a powerful anti-carcinogen, since it stimulates the body to produce its own cancer-fighting substances. But broccoli doesn't stop there; it can also help prevent cataracts, heart disease, arthritis, ulcers, and viruses. The best way to prepare and eat broccoli is to steam it or eat it raw.

BRUSSEL SPROUTSGo back to the food list

You either hate 'em or you love 'em. You can buy them loose and they'll be good, but if you can find them on the stalk, that is the way to get them at their very best because they are still pulling nutrients from the stalk. Brussels sprouts are the cabbage variety BRASSICA OLERACEA GEMMIFERA. The genus BRASSICA includes 40 or more species including cabbage, broccoli, cauliflower, collards, kale, kohlrabi, pe-tsai, rape, rutabaga and turnips to name a few. When selecting Brussels sprouts on the stalk, make sure the stalk is green and that the Brussels sprouts are also green, free from any yellowing whatsoever. When selecting them loose in bulk, larger is not always better as smaller sprouts are usually milder and sweeter. Fresh sprouts can be sautéed in extra virgin olive oil with a couple cloves of garlic, or used in soups or stews. Always cook them al dente for the best flavor and to retain the nutritional value. Cooked sprouts are good sprinkled with lemon juice and nutmeg, seasoned with mustard and dill, or combined with cooked chestnuts and tossed with margarine. Very young, tender sprouts can be eaten raw for dipping. A tip to keep them from smelling up the kitchen when you cook them is to add some celery to the water.

Besides calcium and vitamins A, C, and E, Brussels sprouts are also a good source of fiber, folic acid, and a variety of phytochemicals including sulphoraphane, and indoles.

CABBAGEGo back to the food list

A diet rich in cruciferous vegetables - cabbage, broccoli and Brussels sprouts - protects against lung cancer. Many health claims have been made for cruciferous vegetables, which contain high concentrations of isothiocyanates which prevent lung cancer by increasing the excretion of tobacco-derived toxins. The level of isothiocyanates in the body is controlled by two genes - GSTM1 and GSTT1 - which determine how quickly they are eliminated. People with inactive forms of these genes have higher levels of isothiocyanates because they do not produce the enzymes that break them down. However, the protective effect only works in people who have inactive versions of one or both of two specific genes - about half of the population. Among those with the inactive genes who ate cabbage or its relatives at least once a week, the risk of lung cancer was cut by a third. The effect is seen only in smokers. Among non-smokers, in whom lung cancer is rare, there was no difference between those who ate cabbage and those who did not.

Cabbage is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Vitamin A, Thiamin, Riboflavin, Calcium and Potassium, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Vitamin B6, Folate and Manganese.

The Bad This food is very high in Sodium, and a large portion of the calories in this food come from sugars.

CARROTSGo back to the food list

Carrots are an excellent source of antioxidant compounds, and the richest vegetable source of the pro-vitamin A carotenes. Carrots' antioxidant compounds help protect against cardiovascular disease and cancer and also promote good vision, especially night vision.

• Carotenoids and Heart Disease
High-carotenoid diets are associated with a reduced risk of heart disease. In one study that examined the diets of 1,300 elderly persons in Massachusetts, those who had at least one serving of carrots and/or squash each day had a 60% reduction in their risk of heart attacks compared to those who ate less than one serving of these carotenoid-rich foods per day.
• VISION Beta-carotene helps to protect vision, especially night vision. After beta-carotene is converted to vitamin A in the liver, it travels to the retina where it is transformed into rhodopsin--a purple pigment that is necessary for night-vision. Plus beta-carotene's powerful antioxidant actions help provide protection against macular degeneration and the development of senile cataracts--the leading cause of blindness in the elderly.
• Carrots are by far one of the richest source of carotenoids Just one cup provides 16,679 IUs of beta-carotene, more than 250% of the RDA, and 3,432 REs (retinol equivalents), or roughly 686.3% the RDA for vitamin A. High carotenoid intake has been linked with a 20% decrease in postmenopausal breast cancer and an up to 50% decrease in the incidence of cancers of the bladder, cervix, prostate, colon, larynx, and esophagus. Extensive human studies suggest that a diet including as little as one carrot per day could conceivably cut the rate of lung cancer in half. Scientists now think that carrots' protective effects are the result of a team effort among several substances abundant in carrots, including alpha-carotene--another, less publicized carotenoid. A recent National Cancer Institute study found lung cancer occurrence was higher in men whose diets did not supply a healthy intake of alpha-carotene.
• Carotenoids and Blood Sugar Intake of foods such as carrots that are rich in carotenoids may be beneficial to blood sugar regulation. Research has suggested that physiological levels, as well as dietary intake, of carotenoids may be inversely associated with insulin resistance and high blood sugar levels.
• Falcarinol in Carrots Protects against Colon Cancer Although best known for their high content of beta carotene, carrots also contain a phytonutrient called falcarinol that may be responsible for the recognized epidemiological association between frequently eating carrots and a reduced risk of cancers.
• Protection against Emphysema A common carcinogen in cigarette smoke, benzo (a) pyrene, induces vitamin A deficiency. A diet rich in vitamin A can help counter this effect, thus greatly reducing emphysema. Vitamin A's protective effects may help explain why some smokers do not develop emphysema. The implications are that those who start smoking at an early age are more likely to become vitamin A deficient and develop complications associated with cancer and emphysema. And if they have a poor diet, forget it. Protect yourself by making sure the foods rich in vitamin A (carrot's beta-carotene is converted in the body into vitamin A) are a daily part of your healthy way of eating.

CHERRIESGo back to the food list

• One measure of antioxidant capacity in food is its ORAC (Oxygen Radical Absorbance Capacity) score. Cherries are among the ten highest ORAC fruits that are reported in tests by USDA's Agricultural Research Service (ARS). The ORAC score of sweet cherries is high--580 (for about 3.5 ounces)-- similar to many citrus fruits, but significantly less than berries; ARS reports a general score for cherries of 670. Studies suggest that eating plenty of high-ORAC foods can raise the antioxidant power of blood 10 to 25 percent. (Note: besides antioxidant substances, other plant substances or combinations of plant substances may also account for the benefits of high ORAC foods.)



• Phenols Because of their antioxidant activity, phenolic compounds in fruits and vegetables have generated a great deal of interest. Phenols, including flavonoids, protect body cells against ('anti-') the damage caused by oxygen ('oxidation') that's released as a by-product of energy metabolism. A small amount of released oxygen becomes part of highly reactive free radicals, which attack and damage body cells to get the missing electron they need. Antioxidants protect by contributing an electron of their own. In so doing, they neutralize free radicals and help prevent cumulative damage to body cells and tissues.
  
  Much of the total antioxidant activity of fruits and vegetables is related to their phenolic content, not only to their vitamin C content. Research suggests that many flavonoids are more potent antioxidants than vitamins C and E.



• Quercetin Cherries are relatively high in a flavonoid called quercetin. A serving of processed cherries has about 3 milligrams of quercetin for 3.5 ounces of processed cherries. Because processing concentrates the quercetin, processed cherries have about twice the amount of quercetin as fresh cherries.
  
  Research on quercetin--specifically on quercitrin and isoquercitrin--has revealed that the profile of these flavonoids varies among different types of cherries. Sweet cherries and tart Montmorency cherries are similar in their isoquercitrin content; however, tart cherries have a significantly higher amount of quercetin. Quercetin, the most commonly consumed flavonoid, is reported to have a strong antioxidant capacity. It has been studied for its potential health benefits, particularly for its relation to blood clotting and its role in reduced risk for heart attack and stroke.



• Anthocyanins Fruit pigments, which account for the varying colors of cherries and berries, guava and citrus, have been described as a potential 'mother lode in a gold mine of antioxidants': among the pigments, the rich red hue of sweet cherries contributed by anthocyanins. Cherries have a high ORAC score, which seems to be correlated with their anthocyanin content. Not surprisingly, the darker the cherry, the higher the anthocyanin content. The range is about 80 to 300 milligrams of anthocyanins in 3.5 ounces (100 grams) of pitted dark cherries, compared with 2 to 40 milligrams of anthocyanins in the same amount of light-colored cherries.
  
  Research suggests that processing degrades the anthocyanin content of cherries, reporting a loss of more than 50 percent of anthocyanins in cherries during 6 months of frozen storage.



• Ellagic Acid Cherries contain yet another phenolic compound, ellagic acid. Found in many fruits, ellagic acid may help the growing plant fight microbial infection; it's also part of cancer-preventing drugs.



• Perillyl Alcohol Another classification of phytonutrients, terpenes (which include the well-known carotenoids) also work as powerful antioxidants. Monoterpenes are found in the essential oils of fruits; cherries are reported to be a significant source of the monoterpene perillyl alcohol. Some dietary monoterpenes are reported to show antitumor activity.



• Melatonin You've seen melatonin tablets, sold on the supplement shelf, perhaps in a 500-microgram tablet with a cherry flavor. Did you know: melatonin is found naturally in food as well! In fact, cherries are a significant source, with tart cherries supplying more than sweet cherries. For 100 grams (about 3.5 ounces) of dried cherries, tart Montmorency cherries contain 27 milligrams of melatonin compared with 7 milligrams in sweet cherries. Although known for its potential as a sleep enhancer, it's reported that melatonin also possesses high antioxidant activity, perhaps being more effective than vitamin E in scavenging peroxyl radicals, one type of free radical.
  
  Unlike antioxidant vitamins, melatonin is soluble in both water and fat, perhaps enhancing its capacity as an antioxidant.



• Beta-sitosterol. Cherries contain beta-sitosterol--a phytosterol, or plant sterol, found in fruits, such as avocados, bananas, apples, cantaloupes, grapes, and plums, as well as cherries. High phytosterol intake may be linked to lower blood cholesterol levels.



• Fiber An indigestible carbohydrate, fiber offers a functional health benefit, as well. Like other fruits, cherries supply fiber: 10 cherries contain about 1.6 grams of fiber (1.1 grams of insoluble fiber and 0.5 grams of soluble fiber.) For healthy adults, 20-35 grams of fiber daily are advised. A high-fiber diet is linked to reduced risks for many health problems, including some cancers and heart disease

CINNAMON Go back to the food list

Cinnamon has a long history both as a spice and as a medicine. It is the brown bark of the cinnamon tree, which is available in its dried tubular form known as a quill or as ground powder. The two varieties of cinnamon, Chinese and Ceylon, have similar flavor, however the cinnamon from Ceylon is slightly sweeter, more refined and more difficult to find in local markets. Cinnamon’s unique healing abilities come from three basic types of components in the essential oils found in its bark. These oils contain active components called cinnamaldehyde, cinnamyl acetate, and cinnamyl alcohol, plus a wide range of other volatile substances.

• Anti-Clotting Actions Cinnamaldehyde (also called cinnamic aldehyde) has been well-researched for its effects on blood platelets. The cinnaldehyde in cinnamon helps prevent unwanted clumping of blood platelets. (The way it accomplishes this health-protective act is by inhibiting the release of an inflammatory fatty acid called arachidonic acid from platelet membranes and reducing the formation of an inflammatory messaging molecule called thromboxane A2.) Cinnamon's ability to lower the release of arachidonic acid from cell membranes also puts it in the category of an “anti-inflammatory” food that can be helpful in lessening inflammation.
• Anti-Microbial Activity Cinnamon’s essential oils also qualify it as an “anti-microbial” food, and cinnamon has been studied for its ability to help stop the growth of bacteria as well as fungi, including the commonly problematic yeast Candida. In laboratory tests, growth of yeasts that were resistant to the commonly used anti-fungal medication fluconazole was often (though not always) stopped by cinnamon extracts.
• Blood Sugar Control Cinnamon may significantly help people with type 2 diabetes improve their ability to respond to insulin, thus normalizing their blood sugar levels. Both test tube and animal studies have shown that compounds in cinnamon not only stimulate insulin receptors, but also inhibit an enzyme that inactivates them, thus significantly increasing cells’ ability to use glucose. 1 gram per day (approximately ¼ to ½ teaspoon), produces an approximately 20% drop in blood sugar; cholesterol and triglycerides were lowered as well. When daily cinnamon is stopped, blood sugar levels will begin to increase. Some scientists had been concerned about potentially toxic effects of regularly consuming cinnamon. New research shows that the potentially toxic compounds in cinnamon bark are found primarily in the lipid (fat) soluble fractions and are present only at very low levels in water soluble cinnamon extracts, which are the ones with the insulin-enhancing compounds. Research on cinnamon shows that by enhancing insulin signaling, cinnamon can prevent insulin resistance.
• Cinnamon is a powerful antioxidant When compared to six other antioxidant spices (anise, ginger, licorice, mint, nutmeg and vanilla) and the chemical food preservatives (BHA (butylated hydroxyanisole), BHT (butylated hydroxytoluene), and propyl gallate), cinnamon prevented oxidation more effectively than all the other spices (except mint) and the chemical antioxidants.
• Cinnamon's Scent Boosts Brain Function Not only does consuming cinnamon improve the body’s ability to utilize blood sugar, but just smelling the wonderful odor of this sweet spice boosts brain activity!
• Calcium and Fiber Improve Colon Health and Protect Against Heart Disease In addition to its unique essential oils, cinnamon is an excellent source of the trace mineral manganese and a very good source of dietary fiber, iron and calcium. The combination of calcium and fiber in cinnamon is important and can be helpful for the prevention of several different conditions. Both calcium and fiber can bind to bile salts and help remove them from the body. By removing bile, fiber helps to prevent the damage that certain bile salts can cause to colon cells, thereby reducing the risk of colon cancer. In addition, when bile is removed by fiber, the body must break down cholesterol in order to make new bile. This process can help to lower high cholesterol levels, which can be helpful in preventing atherosclerosis and heart disease. For sufferers of irritable bowel syndrome, the fiber in cinnamon may also provide relief from constipation or diarrhea
• A Traditional Warming Remedy In addition to the active components in its essential oils and its nutrient composition, cinnamon has also been valued in energy-based medical systems, such as Traditional Chinese Medicine, for its warming qualities. In these traditions, cinnamon has been used to provide relief when faced with the onset of a cold or flu, especially when mixed in a tea with some fresh ginger.

CITRUS FRUITSGo back to the food list

Nutritional and health benefits of citrus fruits

Citrus fruits have long been valued as part of a nutritious and tasty diet. The favors provided by citrus are among the most preferred in the world, and it is increasingly evident that citrus not only tastes good, but is also good for people. It is well established that citrus and citrus products are a rich source of vitamins, minerals and dietary fiber (non-starch polysaccharides) that are essential for normal growth and development and overall nutritional well-being. However, it is now beginning to be appreciated that these and other biologically active, non-nutrient compounds found in citrus and other plants (phytochemicals) can also help to reduce the risk of many chronic diseases. Where appropriate, dietary guidelines and recommendations that encourage the consumption of citrus fruit and their products can lead to widespread nutritional benefits across the population.

MORE THAN VITAMIN C: THE NUTRIENT CONTENT AND FUNCTIONS OF CITRUS

Citrus is most commonly thought of as a good source of vitamin C. However, like most other whole foods, citrus fruits also contain an impressive list of other essential nutrients, including both glycemic and non-glycemic carbohydrate (sugars and fiber), potassium, folate, calcium, thiamin, niacin, vitamin B6, phosphorus, magnesium, copper, riboflavin, pantothenic acid and a variety of phytochemicals. In addition, citrus contains no fat or sodium and, being a plant food, no cholesterol. The average energy value of fresh citrus is also low, which can be very important for consumers concerned about putting on excess body weight. For example a medium orange contains 60 to 80 kcal, a grapefruit 90 kcal and a tablespoon (15 ml) of lemon juice only 4 kcal (Whitney and Rolfes, 1999).

PREVENTION POTENTIAL OF CITRUS

There is considerable evidence that citrus foods may help reduce the risk, or retard the progression, of several serious diseases and disorders.

• Cardiovascular disease. It is well accepted that a diet low in saturated fat and cholesterol and rich in fruits and vegetables reduces the risk of heart disease. Epidemiological studies have also shown a significant association between vitamin C intake and protection against cardiovascular mortality, but the precise mechanism of protection is still unclear. One major culprit in the development of heart disease appears to be a high level of oxidized low-density lipoprotein (LDL), the so-called bad cholesterol. Significantly, a recent study has shown that high intakes of vitamin C (500 mg/day) obtained from the juice of freshly squeezed oranges, prevented a rise in the levels of oxidized LDL, even in the presence of a high-saturated fat diet (Harats et al., 1998).
  
  A low dietary intake of folate contributes to the decrease of plasma folate and the raising of plasma homocysteine levels (Bloom, 1998; Tucker et al., 1996). Homocysteine is a toxic agent for the vascular wall and, when plasma levels rise above normal, there is an increased risk of cardiovascular disease. An inverse dose-response relationship has been identified for fruit and vegetable intake and plasma homocysteine levels. Frequent consumption of folate-rich foods, such as oranges and orange juice, tends to increase plasma folate levels and, thus, lower homocysteine levels.



• Cancer After numerous studies of fruit and vegetable intake and cancer development, there is a consensus that consuming these foods has a protective effect (Block, Patterson and Subat, 1992). However, it is unlikely that one anticarcinogenic substance in particular is responsible for the benefit. There is reasonable scientific support for vitamin C's protective role in cancer. Many of the animal, cell culture and human studies have suggested it has a positive effect. However, epidemiological studies provide good evidence that protective effects are more closely associated with the consumption of fruits and vegetables rather than with the enormous levels of vitamin C often used in cell culture and animal studies.



• Neural tube defects During the first stage of pregnancy, adequate folate intake is critical for reducing the risk of severe birth defects, namely spina bifida and anencephaly. Public health recommendations in the United States include the consumption of 400 mcg of folate per day for women of child-bearing age (Centers for Disease Control and Prevention, 1992). Regular consumption of citrus foods can help supply adequate folate and thus reduce the risk of these birth defects.
• Anaemia Vitamin C can increase the absorption of non-haem iron (the inorganic iron form found in plant foods) two- to fourfold (Fleming et al., 1998). The bioavailability of non-haem iron is much lower than that of haem iron, which is found in foods of animal origin (Whitney and Rolfes, 1999). Vegetarians and individuals who consume little meat and animal products are at an increased risk of iron-deficiency, which can progress to anaemia over time. Worldwide, anaemia is one of the most serious nutrient-related public health problems, resulting in poor growth, impaired psychomotor development, reduced physical performance and decreased cognitive function. Consuming citrus fruits rich in vitamin C can help prevent anaemia and its devastating consequences.



• Cataracts Oxidation of the eye's lens plays a central role in the formation of age-related cataracts. The role of dietary antioxidants, such as vitamin C, in the aetiology of cataracts has been a recent focus of research (Jacques et al., 1997). Lower cataract risk has been shown in individuals with high blood concentrations or intakes of vitamin C and carotenoids. There is now evidence to show that a high level of vitamin C intake over the long term decreases the risk of cataract development. Although epidemiological studies that measure past nutrient intake and status suggest a protective effect from citrus, further studies are needed to examine the long-term benefits of citrus fruit consumption and cataract protection.

FLAX SEEDGo back to the food list

Benefits of Flax seed - Heart Disease/Cholesterol Lowering

Its high content of alpha linolenic acids has made the ancient flax seed become our modern miracle food. Alpha linolenic acid is a type of omega 3 fatty acid, similar to those found in fish such as salmon. Benefits of flax seed as shown in many studies include lowering total cholesterol and LDL cholesterol (the Bad cholesterol) levels. Other benefits show that flax seed may also help lower blood triglyceride and blood pressure. It may also keep platelets from becoming sticky therefore reducing the chance of a heart attack.

Aside from alpha linolenic acid, flax seed is rich in lignan. Lignan is a type phytoestrogen (antioxidant) and also provides fiber. Researches reveal that lignan in flax seed shows a lot of promise in fighting disease -- including a possible role in cancer prevention especially breast cancer. It is thought that lignan metabolites can bind to estrogen receptors, hence inhibiting the onset of estrogen-stimulated breast cancer.

Recent studies also showed positive benefits of flax seed oil in IBD (Crohn's Disease and Colitis). Flax seed oil seems to be able to heal the inner lining of the inflamed intestines.

Moderately include flax seed in your diet. Indeed, a lot of food products contain flax seed such as bread, cereal and bakery goods.

GARLICGo back to the food list

Benefits of Garlic - Heart Disease/Cholesterol Lowering

Besides the mythical acclaim for warding off vampires and other evil spirits, garlic has a centuries-old reputation for its health and healing qualities. Today, this plant ranks as our most popular herbal cure-all. And it may indeed have some untapped medicinal potential.

An analysis of five studies, reported last year in the Annals of Internal Medicine indicates, for example, that eating one-half to one clove a day reduced cholesterol levels by 9%. Another study in Circulation, the prestigious journal sponsored by the American Heart Association, suggests that garlic may help maintain the elasticity of aging blood vessels. (Blood vessels, like old rubber bands, lose their stretchiness with time. This is why many elderly people have high blood pressure.) In the Circulation study, the average garlic intake was five, 100 milligram tablets (a little less than half a medium garlic clove) a day.

Other studies have shown garlic may lower high blood pressure, retard the growth of certain bacteria, reduce the risk of breast, stomach and colon cancers, serve as a diuretic, and help in the long-term treatment of intermittent claudication (restricted leg blood flow that causes pain while walking).

Nevertheless, munching on garlic cloves or taking garlic supplements is not now being advised by the American Heart Association or any other national health organization. The reason is that appropriate experimental studies have not been conducted -- that is, long-term clinical trials where individuals are randomly assigned to consume or not consume garlic. Of the 1,000 or so garlic and health investigations to date (including those mentioned above) almost all are of the observational or questionnaire type (epidemiological) studies. Gold standard experimental studies are essential to prove the real value of a substance.

Furthermore, aside from an antibacterial compound called allicin, scientists do not know which of the many substances in garlic produce beneficial effects. Until all this is clear, health organizations will be reluctant to make any health recommendations for garlic.

In addition, there is little market control on garlic supplements. When you purchase garlic pills, you can't be sure of exactly what you are buying. These products, like other dietary supplements, are not viewed as drugs by government regulators; therefore, they are not scrutinized for content, purity or anything else so long as the manufacturers do not make health claims on the package. Consequently, the content of the pills can and does vary. One study found that the amount of garlic ingredients released by different supplement brands varied by as much as 18-fold.

Caution. If you regularly take medications such as aspirin or other drugs that thin the blood, see your doctor before taking garlic supplements. Garlic has anticoagulant properties.

GRAPESGo back to the food list

Benefits of Grapes

The substances in the grapes called flavonoids have been proven capable of keeping your arteries free of disease-causing plaque. Now, a new study says the lip-staining liquid also has the ability to increase the antioxidants in your body while decreasing the level of free radicals. Antioxidants are vitamins like C, E and A that trap free radicals, which are potentially destructive molecules.

The flavonoids, which give grapes their color, also reduce production of the free radicals, increase production of nitric oxide, which inhibits clot formation, reduce the size of clots and inhibit platelet activity.

Key benefits of grapes:

• Both red and black grapes contain powerful antioxidants and resveratrol, which helps to prevent both the narrowing and hardening of the arteries.
• Ellagic acid, which has anti-cancer properties, is also contained in grapes.
• Grapes have many health benefits, but have a high sugar content and should therefore be eaten in moderation.
• Grapes are a good source of potassium.

GREEN TEAGo back to the food list

Benefits of Green Tea

Green tea's popularity in the United States continues to grow. Scientific information that suggests it is a rich, natural source of antioxidants. Most of the green tea research to date has focused on cancer prevention. During the 1980s populations studies found lower rates of cancer in Asian populations who regularly consume green tea. Since then, scientists have been trying to find out why green tea drinkers are less likely to develop cancer, what specific green tea components act to prevent cancer, and exactly how green tea works in the human body. Scientifically important findings suggest that green tea may prevent the following types of cancer in humans: bladder, colon, esophageal, pancreas, rectum, and stomach. Information from both animal and human studies suggests antioxidants in green tea may lower cholesterol; reduce the risk of dying from heart disease, and control blood pressure. In a 25-year study, tea drinkers consuming more than 8.5 oz. of tea each day had much less risk of dying and a lower rate of first heart attacks than those who drank less tea. Men in the study whose antioxidant intake was greatest had one-third the risk of death from coronary heart disease. In another test tube study, scientists report that antioxidants decrease blood cell clumping, which reduces blood clotting and other risks that commonly happen before heart attacks and strokes. Although these data are ground breaking, more studies with humans are needed to establish the heart benefits from drinking green tea. Scientists suggest green tea helps the liver in two ways - by protecting liver cells and by triggering the immune system. Green tea antioxidants have been shown to protect the liver against toxins like alcohol and chemicals in cigarette smoke. Although the scientific information about the effects of green tea on the liver is limited, the early results look promising and should be studied in greater detail in the future.

KALEGo back to the food list

Benefits of Kale

Nutritionally, kale is near the top amongst vegetables. It's a real nutrition booster, with its high level of beta carotene and plentiful amounts of vitamins C and E. These antioxidants make it a good food to lower the risk of heart disease, stroke and cataracts. Kale is also loaded with such minerals as calcium, potassium, manganese and iron.

Additionally, kale is high in sulforaphane, which stimulates the body to produce cancer-fighting enzymes. Sulfur compounds called glucosinolates, which are found in generous amounts in cruciferous vegetables like kale, are broken down into compounds called isothiocyanates and indoles when the vegetable is chewed or cut. The presence of vitamin C makes this process even more effective, as the compounds are more readily available for the body's use.

Researchers believe kale's cancer-lessening ability stems from these and many population compounds found in kale. Some surveys, experimental testing, and several animal trials studies have found that eating kale on a regular basis lowers the risk of different cancers.

Kale is also among the highest vegetable sources of chlorophyll, an immune system stimulant.

In the "Medical Value of Natural Foods," published in 1936, Dr W.H. Graves wrote that kale is also effective in treating constipation, obesity, acidosis, emaciation, poor teeth, pyorrhea, arthritis, gout, rheumatism, skin diseases and bladder disorders.

LEEKSGo back to the food list

Benefits of leeks

Leeks, like garlic and onions, belong to a vegetable family called the Allium vegetables. Since leek is related to garlic and onions, it contains many of the same beneficial compounds found in these well-researched, health-promoting vegetables.

Lower LDL Cholesterol While Raising HDL Cholesterol

A high intake of Allium vegetables has been shown to reduce total cholesterol and LDL, or “bad” cholesterol levels, while at the same time raising HDL, or “good” cholesterol levels. This can be very important for preventing the development or progression of the blood vessel plaques that occur in atherosclerosis and diabetic heart disease. If these plaques grow too large or rupture, the result can be a heart attack or stroke. Allium vegetables have also been shown to lower high blood pressure, another risk factor for heart attack and stroke.

Protection from Cancer

Regular consumption of Allium vegetables, as little as two or more times a week, is associated with a reduced risk of prostate and colon cancer. The research focused on colon cancer suggests that several of the compounds found in these foods are able to protect colon cells from cancer-causing toxins, while also stopping the growth and spread of any cancer cells that do happen to develop.

Although leeks contain many of the same compounds as those active in fresh garlic and onions, they contain them in smaller amounts. For this reason, larger amounts of leeks may need to be eaten to obtain the benefits provided by its Allium family cousins. Fortunately, the mild, sweet taste of leeks makes this easy to do.

Stabilize Blood Sugar Levels

In addition to their unique properties as Allium family vegetables, leeks also emerged from our food ranking system as a very good source of manganese and a good source of vitamin B6, vitamin C, folate, and iron. This particular combination of nutrients would make leeks particularly helpful in stabilizing blood sugar, since they not only slow the absorption of sugars from the intestinal tract, but help ensure that they are properly metabolized in the body.

MANGOS Go back to the food list

Benefits of Mangos

Mangos really can make you feel better! Beyond being delicious and rich in vitamins, minerals and anti-oxidants, mangos contain an enzyme with stomach soothing properties similar to papain found in papayas. These comforting enzymes act as a digestive aid and can be held partially responsible for that feeling of contentment.

Mango, both in its green and ripe form is a very good tenderizing agent due to these same enzymes, therefore ideal to include in any marinade In India they use a sour mango powder containing ground up green mangos called Amchur, both as a seasoning and tenderizing aid.

We all know the importance of fiber in our diets. Mangos are high in fiber, but low in calories (approx. 110 per average sized mango) Research has shown that dietary fiber has a protective effect against degenerative diseases, especially with regards to the heart; may help prevent certain types of cancer, as well as lowering blood cholesterol levels. An average sized mango can contain up to 40% of your daily fiber requirement. For those of you who are physically active, whether working out or constantly on the go, mangos are also a great way to replenish that lost potassium and are rich in anti-oxidants, potassium and fiber.

Mangos are an excellent source of Vitamins A and C, as well as a good source of Potassium and contain beta carotene.

NUTS and SEEDS Go back to the food list

Benefits of Nuts and Seeds

Nuts are seeds that are covered with a hard shell. Most are the seeds of trees, but the seeds of a few other plants that are not strictly nuts will also be considered here as they can be conveniently classified with nuts for culinary purposes.

Nuts can be used in many ways. Whole, flaked and ground nuts and nut butters are widely available. A classic savoury is nut roast and many vegetarian cook books give a recipe for one, which can be endlessly varied with different herbs and flavorings and different combinations of nuts and cereals. Nuts can be added to sweet dishes, cakes and biscuits, and nut butters can be added to soups and stews to thicken them.



Nutrition

Nuts in general are very nutritious, providing protein and many essential vitamins, such as A and E, minerals, such as phosphorous and potassium, and fiber. Nuts are also high in carbohydrate and oils, so shouldn't be eaten in excess. Whereas pulses all belong to the legume group of plants, nuts come from a variety of different plant groups, so the nutritional content is more varied too. A brief description of individual varieties is given below, together with the main nutrients they contain.

Storage

Nuts should be stored in cool, dry conditions in airtight containers away from the light. Because of their high fat content, many of them benefit from storage in the fridge or freezer to deter rancidity.

Nuts

• Almonds
  
  Probably originated in the Near East but now grows in Southern Europe, Western Asia, California, South Australia and South Africa. Almond oil is used for flavoring and for skin care preparations and is extracted from the kernel of the Bitter Almond. The Sweet Almond is grown for nuts for eating and has the largest share of the nut trade world-wide. Almond flour is available and it is possible to make a nutritious nut milk from almonds.
  
  Almonds are particularly nutritious;
  
  100g contain 16.9g protein, 4.2mg iron, 250mg calcium, 20mg vitamin E, 3.1mg zinc and 0.92mg vitamin B2.



• Brazils
  
  A native of South America. The nuts grow inside a hard, woody fruit rather like a coconut shell which has to be broken open to expose the 12-24 nuts inside. Brazils are high in fat, which causes them to go rancid very quickly, and protein.
  
  100g of brazils contain 12g protein, 61g fat, 2.8mg iron, 180mg calcium, 4.2mg zinc.



• Cashews
  
  Native to America but now grown extensively in India and East Africa. It will withstand rather drier conditions than most other nuts. The nut grows in a curious way on the tree, hanging below a fleshy, apple-like fruit. It is related to the mango, pistachio and poison ivy. High in protein and carbohydrate,
  
  100g cashews contain 17.2g protein, 60 micrograms vitamin A, 3.8mg iron.



• Chestnuts
  
  The sweet chestnut is a native of South Europe but is planted elsewhere extensively for both nuts and timber. The nuts can be used in soups, fritters, porridges, stuffings and stews, as well as being roasted or boiled whole. Available fresh (in autumn), dried, canned - whole or pureed, or ground into flour. Dried chestnuts need soaking for at least 1-2 hours and boiling for 45-60 minutes, fresh need boiling for 40 minutes before being peeled. Preserved in syrup they become the famous delicacy, Marron-glace. High in starch, but low in protein and fat,
  
  100g chestnuts contain 36.6g carbohydrate, only 2g protein (the lowest of all nuts) and 2.7g fat.



• Coconuts
  
  The coconut palm is common in tropical regions all over the world. The nut is covered in a fibrous outer coating on the tree and all parts of the tree are useful, the trunks for timber, the leaves for thatch, the fibrous husk produces coir - the starting material for ropes and coconut matting - and the nuts are used for food. Unripe nuts contain coconut milk. The nutmeat can be eaten fresh or dried (desiccated or flaked coconut) and is also available in blocks of creamed coconut. A valuable oil is also extracted from the nut meat and used for cooking (although it is very high in saturated fat), margarines, soaps and detergents.
  
  100g fresh coconut contains 3.2g protein and 36g fat, desiccated contains 5.6g protein and 62g fat.



• Hazels
  
  Hazel, also called Cob, is a common wild tree in Europe and Asia and its nuts have been eaten by humans since earliest times. The cultivated varieties are bigger and the filbert is a similar but bigger species from SE Europe. Used in sweet and savoury dishes, they are available whole, ground and flaked, or made into oil and nut butter.
  
  100g hazel nuts contain 7.6g protein, and they are lower in fat than most other nuts.



• Macadamia Nuts
  
  A native of NE Australia now also grown commercially in Hawaii. Notoriously difficult to extract from their shells, they are expensive but have a delicious creamy flavor and crunchy texture. Low in carbohydrate, but quite high in fat,
  
  100g Macadamia nuts contain 7g protein and 40mg calcium.



• Peanuts
  
  Also known as groundnuts or monkey nuts, peanuts are actually legumes. Of South American origin, it's now an important crop all over the tropics and southern USA. It gets its name groundnut because as the pods ripen, they are actually forced underground. Peanuts are high in protein and contain 40-50% oil. The oil is used in cooking, as salad oil, in margarines and the residue is fed to animals. Whole peanuts can be eaten raw or roasted or made into peanut butter (look out for brands which do not contain hydrogenated oils, which are highly saturated). As they are usually inexpensive, they can be mixed with other kinds of nuts to bring down the cost, while still maintaining flavor and good nutrition.
  
  100g peanuts contain 24.3g protein, 2mg iron and 3mg zinc.



• Pecans
  
  A native of N America where it is used extensively in ice cream, cakes, nut bread and confectionery. The flavor is rather like a mild, sweet walnut.
  
  
  
  100g pecans contain 9.2g protein, a very high fat content of 71.2g, 130 micrograms vitamin A (also very high), 2.4mg iron and 73mg calcium.



• Pine Nuts
  
  These are the seeds of the Stone Pine, a native of the Mediterranean region, but the seeds of various other pines are eaten in various parts of the world including the seeds of the Korean Pine or North American pinion tree. They are very difficult to harvest, hence their cost. They are vital for pesto sauce, and are delicious lightly toasted. They become rancid very easily and should be stored in the fridge or freezer.
  
  100g pine nuts contain 31g protein, the highest of the nuts and seeds.



• Pistachios
  
  Native to the Near East and Central Asia but has long been cultivated in the Mediterranean region and more recently in the Southern US. The kernels are green and are prized as much for their ornamental color as for their flavor. Also sold roasted and salted in their shells. They are more expensive than most other nuts.
  
  100g pistachios contain 19.3g protein, 14mg iron, 140mg calcium.



• Walnuts The walnut is native to SE Europe and West & Central Asia but is now grown in the UK, California and China as well. It is grown for timber as well as its nuts. Walnut oil has been used for centuries in the preparation of artists' paints. The black walnut is a native of North America, introduced into Britain in the 17th century. The butternut is also from North America. These two have much thicker shells than European walnuts.
  
  High in fat, they go rancid very quickly and should be stored in the fridge or freezer.
  
  100g walnuts contain 10.6g protein and 2.4mg iron.
  
  

• Pumpkin
  
  Can be eaten raw or cooked in either sweet or savoury dishes. Delicious toasted and sprinkled, while hot, with soya sauce and served on salads. They are rich in protein, iron, zinc and phosphorous.
  
  100g pumpkin seeds contain 29g protein, 11.2mg iron and 1144mg phosphorous.



• Sesame
  
  Of African origin but now common in tropical and sub-tropical Asia. An oil is extracted from the seed and used for cooking, salad oil and margarines. It is also available as toasted sesame oil for oriental cooking. The whole seeds can also be eaten and are most often seen as a decoration on cakes, confectionery etc. Sesame seed paste, tahini, is used in many dishes e.g. hummus. Halva, a sweet made from sesame seeds is often found in health food shops.
  
  A good source of protein and calcium,
  
  100g sesame seeds contain 26.4g protein, 12.6mg vitamin B3, 7.8mg iron, 131mg calcium and 10.3mg zinc.



• Sunflower
  
  An annual plant belonging to the daisy family, it probably originated in North America or Mexico. North American Indians cultivated sunflowers as long as 2,000 years ago. The oil extracted from its seeds is used in margarine, varnishes and soaps but the seeds can be eaten whole, raw or cooked. They can be added to breads and cakes or sprinkled over salad or breakfast cereals.
  
  A good source of potassium and phosphorous,
  
  100g sunflower seeds also contain 24g protein and 7.1mg iron and 120mg calcium.

ONIONSGo back to the food list

Benefits of Onions

The same substances that give onions their pungency are believed to help fight cancer. A recent study from the National Cancer Institute found that individuals who ate the most allium vegetables (onions, scallions, garlic, chives and leeks) had a nearly 50 percent lower cancer risk than those who ate the least. Some laboratory studies have shown that the natural substances in these vegetables have anti-tumor effects. Other studies link the veggies with a lower risk of cancer of the colon, stomach, prostate, esophagus, breast and endometrium (lining of the uterus).

What Makes Them So Good for You?

Of all the healthy compounds contained in onions, two stand out: sulfur and quercetin - both antioxidants. They each have been shown to help neutralize the free radicals in the body, and protect the membranes of the body's cells from damage. Quercetin is also found in red wine and tea, but in much lower quantities. Interestingly, white onions contain very little quercetin, so it's better to stick with the yellow and red varieties. Most health professionals recommend eating raw onions for maximum benefit, but cooking makes them more versatile and doesn't significantly reduce their potency. In fact, unlike sulfur compounds, quercetin can withstand the heat of cooking. One researcher, Dr. Leonard Pike, director of the Vegetable Improvement Center at Texas A&M University, is working on producing onions with even higher levels of quercetin.

Onions And Your Heart

As with garlic, onions help prevent thrombosis and reduce hypertension, according to the American Heart Association. The juice of one yellow or white onion a day can raise HDL cholesterol (the good stuff) by 30% over time, according to Dr. Victor Gurewich of Tufts University. Red onions don't provide the same effect. Onions contain a number of sulfides similar to those found in garlic which may lower blood lipids and blood pressure. In India, communities that never consumed onions or garlic had blood cholesterol and triglyceride levels substantially higher, and blood clotting times shorter, than the communities that ate liberal amounts of garlic and onions. Onions are a rich source of flavonoids, substances known to provide protection against cardiovascular disease. Onions are also natural anti-clotting agents since they possess substances with fibrinolytic activity and can suppress platelet-clumping. The anti-clotting effect of onions closely correlates with their sulfur content.

The World Health Organization (WHO) supports the use of onions for the treatment of poor appetite and to prevent atherosclerosis. In addition, onion extracts are recognized by the W.H.O. for providing relief in the treatment of coughs and colds, asthma and bronchitis. Onions are known to decrease bronchial spasms. An onion extract was found to decrease allergy-induced bronchial constriction in asthma patients.

Onions are a very rich source of fructo-oligosaccharides. These oligomers stimulate the growth of healthy bifidobacteria and suppress the growth of potentially harmful bacteria in the colon.

Cancer Prevention

Onion extracts, rich in a variety of sulfides, provide some protection against tumor growth.

In central Georgia where Vidalia onions are grown, mortality rates from stomach cancer are about one-half the average level for the United States.

Studies in Greece have shown a high consumption of onions, garlic and other allium herbs to be protective against stomach cancer.

Chinese with the highest intake of onions, garlic, and other Allium vegetables have a risk of stomach cancer 40 percent less than those with the lowest intake.

Elderly Dutch men and women with the highest onion consumption (at least one-half onion/day) had one-half the level of stomach cancer compared with those consuming no onions at all.

PEPPERSGo back to the food list

Benefits of Peppers

Peppers are a great food for people seeking a healthy, nutritious diet. Low in calories, high in Vitamins A and C, peppers are also high in a very important mineral--potassium. One cup of raw sweet green peppers contains 22 calories. For comparison a cup of cucumber is 16, cottage cheese is 223 and whole orange is about 41 calories.

A red sweet or hot pepper contains about ten times more vitamin A and double the amount of Vitamin C than an immature green pepper. A 100 gram serving of red hot peppers eaten raw contains 369 milligrams of Vitamin C. The same serving size of sweet raw green pepper contains 128 milligrams, about one third less.

Whether green or red a pepper contains more Vitamin C than a whole orange which contains only about 50 milligrams. For potassium rich foods, an average banana contains 370 milligrams and a cup of green sweet pepper has 213 mg raw and 149 mg if boiled before being eaten.

PERSIMMONGo back to the food list

Benefits of Persimmons

A team of researchers led by Shela Gorinstein from the Hebrew University of Jerusalem, recently published data on the effects of eating persimmons on cholesterol metabolism. The experiments were carried out on rats and therefore extrapolation to humans may be difficult, but it is evident from Gorinstein's work that eating persimmons alters fat metabolism in rats. The rat's normal (basal) diet was supplemented at a level of 7%. The diet also contained added cholesterol. The persimmon-supplemented diet significantly lessened the rise in blood plasma lipids. Total cholesterol, LDL cholesterol, triglycerides and lipid peroxides were all lower in the persimmon group. These blood plasma lipids normally rise in rats fed a diet containing added cholesterol. Liver cholesterol levels were also reduced in the rats eating persimmons.

Gorinstein and her team concluded that persimmon possesses hypolipidemic and antioxidant properties that are evident when persimmon is added to the diet of rats fed cholesterol.

Persimmon pulp and peel are both good sources of fiber. This may explain, in part, the positive effect on cholesterol metabolism. Persimmons have also been shown to contain antioxidants such as carotenoids and polyphenols which may also affect fat metabolism. In addition persimmons are good source of sodium, potassium, magnesium, manganese and iron. Therefore, for many reasons, adding this colorful fruit to your diet may be a good idea.

Scientists have found that persimmon plays an important role in maintaining a healthy heart. Daily intake of one fruit may greatly reduce the risks of cardiovascular disease such as heart disease and stroke. This may attributed to the high amount of anti oxidants contained in the persimmon.

It contains twice as much fiber as that in apples. It is also rich in other elements such as calcium, iron and magnesium.

Foods ‘n herb specialists reckons it: clear heat, lubricate lungs, relieve diarrhea, treat hypertension, senile asthma and cough with mucus.

Persimmon tannins have been used as folk medicine for treating stroke in Japan and as herbal medicine in China since ancient times, and also the lowering of blood pressure.

Other health benefits of the Sharon-fruit as a herbal medicine, it is effective for recovery from intoxication. Persimmon juice lowers the density of alcohol in the blood stream and therefore alleviates hangovers.

Relieving diarrhea – Persimmon tannins calms intestinal movements. Treating bruises – Persimmon tannins effectively slows subcutaneous bleeding. When persimmon tannin is absorbed into tissues, it protects cells, it astringes tissues, and it suppresses the propagation of bacteria. They are known to protect the body from influenza by developing resistance against virus infection.

Sharon-fruit is also a good source of Vitamin A. Vitamin A is required for healthy skin and Mucus membranes, and for night vision.

PINEAPPLE Go back to the food list

Benefits of Pineapple

Pineapples are nutritionally packed members of the bromeliad family. This delightful tropical fruit is high in the enzyme bromelain and the antioxidant vitamin C, both of which play a major role in the body's healing process.

Bromelain is a natural anti-inflammatory that has many health benefits and encourages healing. According to Dr. Andrew Weil, bromelain is very effective in treating bruises, sprains and strains by reducing swelling, tenderness and pain. This powerful anti-inflammatory effect can also help relieve rheumatoid arthritis symptoms and reduce postoperative swelling. Additionally, the bromelain contained in fresh pineapple can relieve indigestion. This enzyme helps break down the amino acid bonds in proteins, which promotes good digestion.

Pineapples provide an ample supply of vitamin C too, a commonly known antioxidant that protects the body from free radical damage and boosts the immune system. Vitamin C helps build and repair bodily tissue and promotes wound healing. The body uses vitamin C to help metabolize fats and cholesterol, absorb iron, and synthesize amino acids and collagen. Collagen is one of the primary building blocks of skin, cartilage and bones. Vitamin C also decreases the severity of colds and infections.

Furthermore, due to its high vitamin C content, pineapples are good for your oral health as well. A study conducted at the State University of New York at Buffalo found that vitamin C can reduce your risk of gingivitis and periodontal disease. Besides increasing the ability of connective tissue to repair itself, vitamin C also increases the body's ability to fight invading bacteria and other toxins that contribute to gum disease. Periodontal disease, which destroys gum tissue and underlying jaw bones, has been linked to heart disease, stroke and type 2 diabetes.

So if you want a natural way to enhance your body's healing mechanisms, promote overall good health and tantalize your taste buds, pineapples are the way to go. Choose the fresh fruit because it has the most healing properties. Unfortunately, most of the bromelain in canned pineapple is destroyed due to the heat used in the canning process.

QUINOA Go back to the food list

Benefits of Quinoa

Called a super-grain; quinoa is highly nutritious and can supply us with all of the body's requirements: carbohydrates, fats, protein, vitamins, minerals, and fiber.

Quinoa is gluten free and considered an ideal food for those prone to food allergies. Common allergens include grains from the grass family such as corn and wheat. Quinoa, a leafy grain, is not in the grass family, making it beneficial for people who cannot tolerate common grains like wheat, corn, rye, barley, and oats.

Nutritional data on quinoa can vary from one variety to another, from one method of saponin removal to another, and from variations in growing conditions. Therefore, the data offers a wide spread in its figures. For instance, its protein content can range from 7.5% to 22.1%. Compared to common wheat at 14%, rye at 12%, and brown rice at 7.5%, quinoa's figures are impressive. In fact, the United Nations' Food and Agriculture Organization considers quinoa equal to milk in its quality of protein

Most grains are deficient in the amino acid, lysine. Because quinoa has an adequate quantity of lysine, it is considered to contain all the essential amino acids, making it a complete protein.

Quinoa possesses larger quantities of calcium, fat, iron, phosphorus, and B vitamins than many other grains. One-half cup of dry quinoa contains 51 mg of calcium, compared to 28 mg in the same quantity of whole-wheat grains. The protein content is a whopping 11 g for that one-half cup of quinoa. Potassium is impressively high with 629 mg. as is zinc with 2.8 mg. Other impressive figures include 42 mcg of folic acid, 7.9 mg of iron, and 179 mg. magnesium. In the category of fiber quinoa rates top scores with 5 grams for one-half cup dry grain. One cup of cooked quinoa has a calcium content equal to that of a quart of milk.

Quinoa is high in minerals and B vitamins, especially vitamin B6. Two ounces of cooked quinoa offers 14% of the RDA for B6. Niacin, one of the B vitamins usually measured in trace quantities, totals 2.49 mg, a figure considered impressive when it comes to the B vitamins.

An important component of any grain is the germ, that portion of the grain that is capable of sprouting and becoming a whole plant. The germ of each quinoa grain is larger than that of any other grain and encircles the outer surface, explaining its exceptionally high protein content. "If I had to choose one food to survive on, quinoa would be the best," said Dr. Duane Johnson, New Crops Agronomist at Colorado State University.

Some have thought that because quinoa has adapted to growing in such a difficult environment, one with little cultivation and harsh elements and has developed such an impressive nutritional profile, bringing the grain into our own diets may enable us to better adapt to today's compromised environmental conditions. We may further benefit by adopting quinoa into our family of familiar grains and bringing more diversity to our table.

SNOW PEASGo back to the food list

Benefits of Snow Peas

Snow Peas, Sweet Peas, and other green peas are bursting with nutrients. They provide good to very good amounts of 8 vitamins, 7 minerals, dietary fiber and protein. Green peas' supercharged nutritional profile can supercharge your health.

Helping Your Bones

Snow Peas and other green peas provide nutrients that are important for maintaining bone health. They are a very good source of vitamin K1, which activates osteocalcin, the major non-collagen protein in bone. Osteocalcin anchors calcium molecules inside of the bone. Therefore, without enough vitamin K1, osteocalcin levels are inadequate and bone mineralization is impaired.

Snow Peas and other green peas also serve as a very good source of folic acid and a good source of vitamin B6. These two nutrients help to reduce the buildup of a metabolic byproduct called homocysteine, a dangerous molecule can obstruct collagen cross-linking, resulting in poor bone matrix and osteoporosis. One study showed that postmenopausal women who were not considered deficient in folic acid lowered their homocysteine levels simply by supplementing with folic acid by itself.

Heart

In addition to affecting bone health, homocysteine contributes to atherosclerosis through its ability to damage the blood vessels, keeping them in a constant state of injury. Therefore the folic acid and vitamin B6 in green peas are supportive of cardiovascular health as well. In fact, folic acid is so important for cardiovascular function that a major 1995 study concluded that 400 micrograms per day of folic acid could prevent 28,000 cardiovascular deaths per year in the United States.

The contributions of green peas to heart health do not stop there. The vitamin K featured in green peas is instrumental to the body’s healthy blood clotting ability.

Contributions to Energy and Overall Wellness

Snow Peas and other green peas are one of the important foods to include in your diet if you oftentimes feel fatigued and sluggish. That is because they provide nutrients that help support the energy-producing cells and systems of the body.

Snow Peas and other green peas a very good source of thiamin-vitamin B1 and a good source of vitamin B6, riboflavin-vitamin B2 and niacin-vitamin B3, all of which are nutrients that are necessary for carbohydrate, protein and lipid metabolism. Green peas are also a good source of iron, a mineral necessary for normal blood cell formation and function, whose deficiency results in anemia, fatigue, decreased immune function, and learning problems. In addition, green peas are a very good source of vitamin C, which protects many energy-producing cells and systems in the body from free radical damage. Body tissues with particularly high vitamin C requirements include the adrenal glands, ocular lens, liver, immune system, connective tissues, and fats circulating in the blood.

Peas Help Prevent Cancer

Snow Peas and other green peas provide nutrients, including vitamin C, which are instrumental in helping to prevent the development of cancer. A high intake of vitamin C has been shown to reduce the risks for virtually all forms of cancer, including leukemia, lymphoma, and lung, colorectal, and pancreatic cancers as well as sex hormone-related cancers like breast, prostate, cervix, and ovarian cancers. Vitamin C is your body’s first and most effective line of antioxidant protection. Vitamin C protects cell structures like DNA from damage; it helps the body deal with environmental pollution and toxic chemicals; it enhances immune function, and it inhibits the formation of cancer-causing compounds in the body (such as the nitrosamines, chemicals produced when the body digests processed meats containing nitrates).

SPINACH Go back to the food list

Benefits of Spinach

We grew up with Popeye and the effect spinach had on him. Now science is bearing out the benefits of this nutrient dense vegetable. Spinach is one of the healthiest foods we can include in our daily diet.

Spinach provides an excellent source of both Vitamin A and folacin, and a source of fiber, sulfur, potassium and Vitamin C.

Spinach also contains beta-carotene, iron, Vitamin B6, calcium, magnesium and is a source of thiamin.

One cup (180 g) of cooked spinach contains an amazing 147% of the Recommended Daily Intake

That single serving contains 47 calories and 28% of the Recommended Daily Intake of vitamin C;

Benefits of Spinach: The carotenoids and the antioxidant Vitamins of C and E found in spinach are believed to reduce the risk of cancer, heart disease, stroke and cataracts.

Potassium and calcium found in spinach can help regulate your blood pressure.

Spinach also provides folic acid, known to reduce the risk of neural of neural tube defect.

Caution: Due to the high levels of oxalic acid found in spinach, people who have gout, kidney or bladder stones should avoid this food, as it may irritate these conditions.

SQUASH Go back to the food list

Benefits of Squash

Winter squash, unlike its summer equivalent, can be harvested very late into the fall, has a longer storage potential, and still provides an outstanding variety of conventional nutrients. Winter squash emerged from our food ranking system as an excellent source of vitamin A (in the form of beta-carotene), a very good source of vitamin C, potassium, dietary fiber and manganese. In addition, winter squash emerged as a good source of folate, omega-3 fatty acids, vitamin B1, copper, vitamin B6, niacin-vitamin B3 and pantothenic acid.

How does this amazing array of nutrients support our health? One of the most abundant nutrients in squash, beta-carotene, has been shown to have very powerful antioxidant and anti-inflammatory properties. Beta-carotene is able to prevent the oxidation of cholesterol in the body. Since oxidized cholesterol is the type that builds up in blood vessel walls and contributes to the risk of heart attack and stroke, getting extra beta-carotene in the diet may help to prevent the progression of atherosclerosis.

It may also protect against diabetic heart disease and may be useful for preventing other complications caused by free-radicals often seen in long-term diabetes.

Additionally, intake of foods such as squash that are rich in carotenoids may be beneficial to blood sugar regulation. Research has suggested that physiological levels, as well as dietary intake, of carotenoids may be inversely associated with insulin resistance and high blood sugar levels.

Studies have also shown that a good intake of beta-carotene can help to reduce the risk of colon cancer, possibly by protecting colon cells from the damaging effects of cancer-causing chemicals.

Finally, beta-carotene's anti-inflammatory effects may help to reduce the severity of conditions like asthma, osteoarthritis, and rheumatoid arthritis, which all involve inflammation.

Other nutrients found in squash are also useful for a number of different conditions. The potassium in squash may help to lower blood pressure, and the vitamin C may be able to reduce the severity of conditions like asthma, osteoarthritis, and rheumatoid arthritis and also to prevent the progression of conditions like atherosclerosis and diabetic heart disease.

Fiber to Fight Heart Disease and Colon Cancer In addition to its ability to lower high cholesterol levels, which reduces the risk of heart disease, the fiber found in squash is also able to prevent cancer-causing chemicals from attacking colon cells. This is one of the reasons why diets high in fiber-rich foods have been associated with a reduced risk of colon cancer. The fiber found in vegetables has also been shown to alleviate the uncomfortable symptoms of diarrhea and constipation in patients suffering from irritable bowel syndrome.

Anti-Cancer Phytonutrients

Although not as potent as root vegetables like burdock, garlic or onion, winter squash have been found to have anti-cancer type effects. Phytonutrient research on squash is still limited, but some lab studies have shown vegetable juices obtained from squash to be equal to juices made from leeks, pumpkin, and radish in their ability to prevent cell mutations (cancer-like changes).

Promote Prostate Health

In research studies, extracts from squash have also been found to help reduce symptoms of a condition occurring in men called benign prostatic hypertrophy, or BPH. In this condition, the prostate gland becomes problematically enlarged, which can cause difficulty with urinary and sexual function. Particularly in combination with other phytonutrient-containing foods, squash may be helpful in reducing BPH symptoms.

Lower Your Risk of Developing Lung Cancer

Consuming foods rich in beta-cryptoxanthin, an orange-red carotenoid found in highest amounts in corn, pumpkin, papaya, red bell peppers, tangerines, oranges and peaches, may significantly lower one's risk of developing lung cancer. A study published in the September 2003 issue of Cancer Epidemiology, Biomarkers and Prevention reviewed dietary and lifestyle data collected from 63,257 adults in Shanghai, China, who were followed for 8 years, during which time 482 cases of lung cancer were diagnosed. Those eating the most crytpoxanthin-rich foods showed a 27% reduction in lung cancer risk. When current smokers were evaluated, those who were also in the group consuming the most cryptoxanthin-rich foods were found to have a 37% lower risk of lung cancer compared to smokers who ate the least of these health-protective foods. (December 3, 2003)

Vitamin A Provides Protection against Emphysema

If you or someone you love is a smoker, or if you are frequently exposed to secondhand smoke, then making vitamin A-rich foods, such as winter squash, part of your healthy way of eating may save your life, suggests research conducted at Kansas State University. While studying the relationship between vitamin A, lung inflammation, and emphysema, Richard Baybutt, associate professor of nutrition at Kansas State, made a surprising discovery: a common carcinogen in cigarette smoke, benzo(a)pyrene, induces vitamin A deficiency. Baybutt's earlier research had shown that rats fed a vitamin A-deficient diet developed emphysema. His latest animal studies indicate that not only does the benzo(a)pyrene in cigarette smoke cause vitamin A deficiency, but that a diet rich in vitamin A can help counter this effect, thus greatly reducing emphysema. In his initial research, Baybutt took just weaned male rats and divided them into two groups, one of which was exposed to cigarette smoke, and the other to air. In the rats exposed to cigarette smoke, levels of vitamin A dropped significantly in direct correlation with their development of emphysema. In the second study, both groups of rats were exposed to cigarette smoke, but one group was given a diet rich in vitamin A. Among those rats receiving the vitamin A-rich foods, emphysema was effectively reduced. Baybutt believes vitamin A's protective effects may help explain why some smokers do not develop emphysema. "There are a lot of people who live to be 90 years old and are smokers," he said. "Why? Probably because of their diet…The implications are that those who start smoking at an early age are more likely to become vitamin A deficient and develop complications associated with cancer and emphysema. And if they have a poor diet, forget it." If you or someone you love smokes, or if your work necessitates exposure to second hand smoke, protect yourself by making sure that at least one of the World's Healthiest Foods that are rich in vitamin A, such as winter squash, is a daily part of your healthy way of eating. (October, 21, 2004)

A Variety of Health-Promoting Nutrients

Folate to Help Prevent Birth Defects, Heart Attack and Colon Cancer

The folate found in squash may help to prevent certain birth defects if taken by women before and during pregnancy. Folate is also needed by the body to break down a dangerous metabolic byproduct called homocysteine, which can directly damage blood vessel walls. Since high levels of homocysteine are associated with an increased risk for heart attack and stroke, getting plenty of folate in the diet is a good idea. Folate has also been shown to help protect colon cells from the effects of cancer-causing chemicals. In fact, diets high in folate-rich foods are associated with a significantly reduced risk of colon cancer, especially in people who have a history of alcohol use.

STRAWBERRY Go back to the food list

Benefits of Stawberries

Two separate studies presented at the 2003 American Dietetic Association Food and Nutrition Conference and Exhibition reveal that in addition to being low in fat and calories, strawberries are naturally high in fiber, vitamin C, folate, potassium and antioxidants, making them a sweet alternative that advances heart health, reduces the risk of certain types of cancer, and gives a boost to total body wellness.

Dr. Gene Spiller, Nutrition and Health Research Center, recently released data showing that when people eat a daily serving of strawberries (about 8 berries; 45 calories) there are significant increases in blood folate levels and decreases in systolic blood pressure, findings that amplify the importance of including strawberries as part of a heart-healthy diet. Strawberries' propensity to decrease systolic blood pressure may reduce the risk of heart disease associated with high blood pressure. Folate reduces levels of homocysteine, an amino acid which may at high levels block arteries. In addition, earlier findings showed that strawberries are high in antioxidants such as ellagic acid and anthocyanins, the red pigment in strawberries, which is further evidence that strawberries provide an edge for heart health.

A second study released by Dr. Victor Fulgoni, Nutrition Impact LLC, further validates these findings and reveals additional benefits. Like Dr. Spiller's findings, Dr. Fulgoni's research using large surveys created by the US government showed that compared to non-eaters, strawberry eaters have higher blood folate levels and lower levels of homocysteine and tend to have lower blood pressure. In addition, Dr. Fulgoni's data revealed that strawberry eaters tend to have higher dietary fiber, folate, potassium and vitamin C intake.

"The body of evidence showing a health benefit of strawberries continues to grow," said Dr. Fulgoni. "This latest research demonstrates that people who eat strawberries may be benefiting from their many nutrients, which may help maintain a healthy heart." In addition to advancing heart health and reducing risks of certain types of cancer, strawberries have been shown previously to enhance memory function and aid in the management of rheumatoid arthritis.

While long-term health benefits are compelling, for some, the immediate reward is equally fulfilling. A nutrient dense fruit, strawberries also have the added benefit of great taste while being high in fiber. Their versatility and adaptability add interest, lively color and flavor to either indulgent or healthy recipes. Fresh, frozen or dried, eaten alone or tossed into cereal, salads or yogurt, strawberries naturally add a nutritional edge to an ordinary meal or snack

SWEET POTATO Go back to the food list

Benefits of Sweet Potato

An endorsement of sweet potatoes as a nutritious food helpful in the prevention of disease comes from the North Carolina Stroke Association, American Cancer Society, and the American Heart Association. And they're not the only ones noticing the attributes of sweet potatoes.

In 1992, the Center for Science in the Public Interest compared the nutritional value of sweet potatoes to all other vegetables. Considering fiber content, complex carbohydrates, protein, vitamins A and C, iron, and calcium, the sweet potato ranked highest in nutritional value. According to these criteria, sweet potatoes earned 184 points, 100 points over the next on the list, the white potato. The Center strongly recommends eating more sweet potatoes since a nutritious diet is one that is high in fiber, provides many nutrients, is rich in complex carbohydrates, and is low in fat.

More Fiber

The sweet potato is a good source of dietary fiber, which lowers the risk for constipation, diverticulosis, colon and rectal cancer, heart disease, diabetes and obesity. The fiber in sweet potatoes provides a feeling of fullness and satiety, which helps to control food intake.

More Antioxidants

Antioxidants play a role in the prevention of heart disease and cancer, and sweet potatoes supply plenty of the antioxidants, vitamin E and beta-carotene. These substances are effective in neutralizing free radicals, which are responsible for damage to cell walls and cell structures. Vitamin E also protects against heart attack and stroke by reducing the harmful effects of low-density cholesterol and preventing blood clots.

Antioxidants are essential for good brain functioning and in delay in the effects of aging on the brain. A low level of vitamin E has been linked with memory loss. A Columbia University study showed a delay of about seven months in the progression of Alzheimer's disease when subjects consumed high levels of vitamin E. This fat-soluble vitamin is found mainly in high-fat foods such as oils, nuts, and avocados. Only the sweet potato provides vitamin E without the fat and calories.

Sweet potatoes contain 30 mg (50,000 IU) of beta-carotene (vitamin A) in one cup, which is four times the USRDA. You would have to eat 23 cups of broccoli to consume the same amount of beta-carotene. Health professionals believe that carotenoids give protection from the formation of free radicals and are chemo-protective against cancer.

The Finnish study of 10,000 smokers, reviewed in the New England Journal of Medicine in 1994, tested the effects of taking beta-carotene supplements to prevent lung cancer. It was based on the earlier finding that individuals who have higher blood levels of beta-carotene have a lower incidence of lung cancer. To the researchers' horror, those who took the supplements actually had a higher rate of lung cancer and the study was discontinued. Researchers concluded that beta-carotene has a protective effect only when consumed in food, the original and best source. The nutrient-packed sweet potato is the richest source of this protective substance.

Low Glycemic Index

Different foods have different effects on blood glucose. The glycemic index is a measure of how quickly glucose is absorbed after a person eats, how high glucose rises, and how quickly it returns to normal. A low glycemic index is desirable and is characterized by slow absorption, a modest rise in blood glucose, and a smooth return to normal. Fast absorption, a surge in blood glucose, and an overreaction that plunges glucose below normal are undesirable, and are the result of eating foods with a high glycemic index. This distinction is especially important for people with diabetes, whose good health is dependent upon stable blood glucose levels. As a result, getting enough carbohydrates without causing glucose spikes can prove challenging. For example, white potatoes, corn, rice, and white bread all have a high glycemic index and can cause a spike and an ultimate drop in blood sugar. Diabetics and others wanting to avoid glucose highs and lows can turn to sweet potatoes, which have a low glycemic index.

Excellent Source of Potassium

Potassium plays a major role in maintaining fluid and electrolyte balance and cell integrity. Controlling potassium distribution is a high priority for the body because it affects many aspects of homeostasis, including a steady heartbeat. Fresh fruits and vegetables are the best sources of potassium, and sweet potatoes are among the top three richest sources, along with bananas and white potatoes.

Dr. Robert Cordell, emeritus professor of cardiothoracic surgery at Wake Forest University School of Medicine, highly recommends sweet potatoes. "Sweet potatoes, a readily available and wonderfully tasteful root vegetable in the southeastern United States, are frequently overlooked regarding their health value. Most remain unaware of the significant health benefits of this low-fat, high fiber vegetable that is such a rich source of vitamins A and E. Sweet potatoes, therefore, contain significant deterrents to heart disease and stroke, both of which tend to be higher in our part of the country. In addition, reports have suggested anti-cancer effects. With these facts in mind, all of us should make sweet potatoes a more frequent part of our regular diet."

TOMATOES Go back to the food list

Benefits of Tomatoes

Tomatoes are loved for their fresh taste and the versatile role they play in cooking. But research indicates there may be another reason to love them — they're loaded with lycopene (LY-ko-pene). Lycopene is a plant chemical (phytochemical) that gives tomatoes their red color. It also appears to offer potential health benefits. Tomatoes contain many nutrients, among them vitamins C and B complex and the minerals iron and potassium. Also in the mix are carotenoids (kuh-ROT-uh-noids). These include lycopene and beta-carotene, which are converted into vitamin A by your body.

Lycopene gets high marks from researchers for its apparently potent antioxidant properties. Antioxidants are thought to neutralize harmful substances in the body called free radicals. These molecules, which result from normal cell metabolism as well as other causes, may increase your risk of cancer and cardiovascular disease.

Fresh tomatoes are loaded with lycopene, but cooking tomatoes makes lycopene easier for your body to use. For instance, your body will absorb five times more lycopene through tomato sauce than through an equivalent amount of fresh tomatoes. Evidently, heat breaks down tomato cell walls to free lycopene that otherwise would pass through your digestive system.

WHOLE GRAINS Go back to the food list

Benefits of Whole Grains

Whole grains can claim a wide array of health benefits that many foods cannot. Not only do whole grains contain fiber and traditional nutrients such as B vitamins, vitamin E, magnesium and iron, but also numerous disease fighting phytochemicals and antioxidants. More and more, consumers know that fruits and vegetables contain these disease fighting agents, but what they do not know is that whole grains contain these important chemicals much less that they often contain more than most common fruit and vegetables. Further, some of the antioxidants in grains are not found in fruits and vegetables.

Studies have shown that people who eat whole grains have lower total cholesterol. Various large epidemiological studies on a variety of different populations note that people who eat three daily servings of whole grains have been shown to reduce their risk of heart disease by 25-36%, stroke by 37%, Type II diabetes by 21-27%, digestive system cancers by 21-43%, and hormone- related cancers by 10-40%. Furthermore, in intervention studies where whole grains became a regular part of the diet, people showed improved blood glucose levels and insulin sensitivity.

The data have convinced The American Heart Association, the Dietary Guidelines for Americans, and Healthy People 2010 to all recommend three daily servings of whole grains. Yet the average American eats less than one daily serving of whole grains, and over 30% of Americans never eat whole grains.