healingfoods.pdf

8/14/2019 healingfoods.pdf

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Healing Foods

Important Information YouNeed For A Healthier Life


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Table Of Contents

Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page

Fruits and !egetables . . . . . . . . . . . . . . . . . . . . . . . . . . Page "Healing Properties Of Fruits . . . . . . . . . . . . . . . . . . . . Page #Healing Properties Of !egetables . . . . . . . . . . . . . . . . Page $%eeds& Nuts& Oils and Fish . . . . . . . . . . . . . . . . . . . . . Page ''

Healing Properties Of %eeds& Nuts& Oils and Fish . . . . Page '()rains . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page '#Healing Properties Of )rains . . . . . . . . . . . . . . . . . . . . Page '*Healing Properties Of +eans and Lentils . . . . . . . . . . . Page '$Healing Properties Of Herbs and %pices . . . . . . . . . . . Page (,Healing Teas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page ((

Other Healing Foods . . . . . . . . . . . . . . . . . . . . . . . . . . Page (


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Introduction

Do you remember, as a child, being told by your mother to eat all your

carrots because they are good for your eyes? Later on in life, you mayhave been told that this was just an "old wives tale". Guess what,recent studies have shown that Mom was right! oods can revent eyedisease, heart disease, arthritis and more.

%ome +asic %cience-

n recent years scientists have discovered that foods contain"hytochemicals", # fancy name for naturally occurring chemicals. $hisis not the same as nutrients, that we all %now are the substancesnecessary for sustaining life.

&hytochemicals are substances that have roerties that can aid indisease revention and even cures. 'cientists have identifiedthousands of these chemicals in the foods we eat and a single servingof fruits or vegetables can contain as many as one hundred differenthytochemicals.

$he most commonly %nown hytochemicals are the antio(idants.#ntio(idants rotect our cells from damage from to(ic substances andfrom free radicals, a by)roduct roduced by our bodies converting

o(ygen into energy. ree radicals can damage cells in our bodies andlead to disease. #ntio(idants rotect the body from o(idation andreduce the ris% of ac*uiring many of our common ailments.


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Fruits and !egetables

n fruits and vegetables you can tell which of the main hytochemicalsthey contain by their color.

ruits and vegetables that are orange in color, such as carrots,cantaloues and mangoes contain beta carotene.

$hose that are red in color, such as tomatoes, watermelon, and in%graefruit contain lycoene.

+ellow fruits and vegetables such as ineales, oranges, eachescontain beta crytothan(in.

ndoles can be found in the green vegetables, broccoli, cabbage, and%ale.

&urle fruits and vegetables such as blueberries, graes, and egglantcontain anthocyanins.

#llicin can be found in garlic, onions, and chives.


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Healing Properties Of Fruits

Amaranth-

$his is technically a fruit, but can be used as a grain in breads, muffinsand other flour based foods.

$he seeds are higher in muscle building rotein than other grains andare full of immune boosting Magnesium, -oer and inc.

Apricots-

# suer source of the antio(idants beta carotene and vitamin -.'tudies suggest beta carotene may hel rotect against lung cancer.

#ricots are also full of fiber, and are more nutritious fresh than

canned.

+ananas-

$his fruit may hel lower blood ressure.

$he Magic ingredient? &otassium.

/ananas are rich in 0itamin /1, which research at $uffs 2niversityfound is essential to maintaining a strong immune system.

Cantaloupe-

/rimming with beta carotene and vitamin -, lus fiber, otassium,folate and vitamin /1.

$hough studies show that beta carotene3s anticancer effect is against

lung tumors, it may also rotect against oral cancers and cancers ofthe stomach, cervi( and uterus.

$he evidence that vitamin - reduces the ris% of cancers of the mouth,throat, stomach and ancreas is comelling, says Gladis /loc%, &h.D,rofessor of ublic health nutrition and eidemiology at the 2niversityof -alifornia at /er%eley.


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Figs-

igure on getting vitamin -, otassium, magnesium and fiber fromfigs, fresh or dried.

# recent 4arvard 'chool of &ublic 4ealth study of more than 56,666men found that only fruit fiber, li%e that found in figs, was lin%ed toreduced systolic blood ressure 7the uer number, which reresentsressure during the heart3s contractions8.

#ll fiber is associated with reduced diastolic blood ressure 7the lowernumber, which reresents the ressure when the heart is at restbetween contractions8.

)rapes-

#ll graes are a great source of boron, a mineral that may hel wardoff osteoorosis.

9ed grae juice is another healthy ic%, besides boron, it contains

reservatrol, a chemical that could revent heart disease by inhibitingthe cluming of blood cells.

i/ifruit-

ts fu::y brown e(terior hides a bright green interior choc% full of

cancer fighting fiber and vitamin -.

0itamin - may also lay a role in the revention of cataracts.

0ango-

/rimming with beta carotene and vitamin -, the anticancerantio(idants, lus vitamin /1 and coer.

2'D# research has found still another health benefit of vitamin -, ithels lower blood ressure.

Orange 1uice-

$he classic source of vitamin - with a %ic%, folic acid, which helsrevent birth defects and may rotect against cervical cancer.

;ther citrus fruits and juices also contain limonoids, substances that


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animal studies show can activate deto(ifying en:ymes in the body,ossibly cutting cancer ris%.

'mo%ers may want a double dose of ;.


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Healing Properties Of !egetables

+roccoli

/roccoli, "$he best rescrition"

/roccoli is bursting with the cancer fighting fiber, beta carotene andvitamin -, lus folic acid 7which hels revent neural tube birthdefects8, bone building calcium and boron.

$here3s more otassium. 7which hels lower blood sugar89esearchers have also found in broccoli a hidden cancer fightingchemical, sulforahane, which stimulates the activity of deto(ifyingen:ymes in the body.

+ro/n 2ice-

t contains a substance called ory:anol, which reduces LDL levels by asmuch as >6 ercent, 7the high fiber rice bran found in brown rice mayhel lower cholesterol too8 bonus, brown rice shines in vitamin /1 andmagnesium, while also roviding thiamine, 7imortant for thefunctioning of nerves8 niacin, coer and :inc.

#nd it also has vitamin = which, studies show , strengthens theimmune system and reduces the ris% of heart disease and cataracts.

Cabbage-

#n imortant member of the cruciferous family of cancer fighting

vegetables.

t3s anticancer %ey may be the resence of a substance called indoles.'cientists thin% that one indole in articular may hel revent breastcancer by decreasing the activity of the chemical estradiol, which is arecursor to the hormone estrogen. 7estrogen fuels the growth of

certain tumors8

Carrots-

/est for their s%y high beta carotene content.

# recent study of @,666 female nurses found that those who eat five


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the ris% of neural tube birth defects but also rotect against cervicaldyslasia, a condition that recedes cervical cancer.

#nother benefit, the ;ngoing 4arvard urse3s 4ealth 'tudy found thatwomen who ate sinach daily were E5 ercent less li%ely to suffer a

stro%e than those who ate sinach once a month or less.

%/eet Potatoes-

$hese ac% almost twice as much fiber and significantly more betacarotene than white or red otatoes.

n the 4arvard urse3s 4ealth 'tudy, women who too% F to >6milligrams of beta carotene a day 7FH> cu of mashed sweet otatoes

has F5 milligrams8 had a 5B ercent lower ris% for heart attac% thanwomen who consumed less than 1 milligrams of beta carotene a day.

Tomatoes-

-ontain lycoene, a chemical also found in red graefruit, which is

thought to hel revent some cancers.

$omatoes also suly resectable amounts of vitamin # and -, as wellas fiber and otassium.


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%eeds& Nuts& Oils and Fish

$here are healthy fats as well as unhealthy fats. $he healthy fats aremonounsaturated fatty acids, which can be found in vegetable oils.

seeds, nuts and some lants and omega)5 fatty acids which are foundmostly in the dee water fatty fish. Monounsaturated fatty acids are

%nown to lay a beneficial role in a healthy heart and other chronicillnesses. ;mega)5 fatty acids are a natural anti)inflammatory and canbe helful in the treatment of other illnesses as well.

$he research has shown that including monounsaturated fatty acids inyour diet can hel revent and treat heart disease, cancer, diabetes,obesity, inflammatory conditions and musculo)s%eletal ain.

'ome fish are a good source of omega)5 fatty acids which are helfulin the revention and treatment of inflammation, mental healthdisorders, heart disease, high blood ressure, diabetes, digestivedisorders, autoimmune disease, and cancer

#nd if that weren3t enough, small amounts of healthy fats hel thebody absorb nutrients from vegetables and fruits.


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Healing Properties Of %eeds& Nuts& Oils and Fish

%unflo/er %eeds-

'imilar to nuts in olyunsaturated fat content, but with much morevitamin = the antio(idant that fights cancer, heart disease and

cataracts.

Most recently, a large study of over >@B,666 male and female healthwor%ers found that with the highest daily inta%e of vitamin = cut theris% of heart disease by about E6 ercent.

#n inta%e of at least F66 2 a day was shown to have the greatestbenefit. 7the 9D# is currently F 28

Fish-

$he omega 5 fatty acids in fish oils are the fi( for lowering blood fatsesecially triglycerides 7high levels of which are thought to be moreharmful to women than men8.

$hey also hel in reducing blood ressure and may even ease arthritissymtoms.Mac%erel, la%e trout, herring, anchovies, blue fish, salmon andsardines have the most fatty acids, eat fish two or three times a wee%.

and you3re covered. 7do not ta%e fish oil sulements e(cet on theadvice of your doctor8

Nuts-

$hey are a surrising hel for your heart.

# study at Loma Linda 2niversity in -alifornia found that adults on alow fat diet who ate > ounces of walnuts five or more times a wee%lowered their total cholesterol levels by F> ercent.

# controlled grou followed the same diet, minus the nuts, and showedjust 1 ercent dro.

#arently relacing saturated fat in your diet with olyunsaturated fatin nuts ays off.

uts listed in order of the highest to lowest in monounsaturated fatty


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acidsI

Macadamias4a:elnuts&ecans

#lmonds-ashews&istachios/ra:il nuts&eanuts&ine nutsCalnuts

Oli4e Oil-

# %ey comonent of the healthy Mediterranean diet.

t is the oil richest in monounsaturated fats, which lower bloodcholesterol.

f you don3t li%e olive oil, try canola oil, it is almost as high inmonounsaturates, with even less saturated fat. ;ther oil sources ofmonounsaturated fats are &eanut oil, 'esame oil, Calnut oil, 'oybeanoil, la(seed oil and Grae seed oil.# recent study found that you can cut LDL cholesterol by @ to F6ercent if you substitute olive or canola oil for margarine even more if

you3re relacing butter.

/ut do not go overboard on any oil, they all contain FE grams of fatand F>6 calories er tablesoon.

Fla5seed Oil-

la(seed oilcomes from fla( and is an oilseed. t is a rich source ofomega)5 fatty acids and also contains lignans. 9esearch has shownthat a diet that contains lignans can reduce the ris% of several tyes ofcancer as well as heart disease and osteoorosis


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)rains

Grains are the seeds of lants. Chole grains contain all arts of thegrain, including the bran, endoserm and germ.

/ran. orming the outer layer of the seed, the bran is a rich source ofniacin, thiamine, riboflavin, magnesium, hoshorus, iron and :inc.

$he bran also contains the majority of the seed3s fiber.Germ. # concentrated source of niacin, thiamine, riboflavin, vitamin =,magnesium, hoshorus, iron and :inc. $he germ also contains roteinand fat.

# rich source of fiber and naturally low in fat#n imortant source of vitamins and minerals, such as / vitamins,0itamin =, folate, selenium, :inc and iron

$hey contain a variety of hytochemicals and antio(idants$hey hel form the foundation of healthy eating$here is a wide variety to choose from$end to have a low glycemic inde(, which hels to regulate bloodsugar levels#ssociated with reduced ris% of tye > diabetes, constiation, obesity,heart disease and cancer


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Healing Properties Of )rains

+arle6-

t3s brimming with beta glutens, a tye of fiber that can lower your ris%of heart disease by reducing levels of artery clogging LDL. 7low

density liorotein8

4ulled, wa(y varieties 7found in health food stores8 contain the mostbeta glucans, but any barley is a good source.

Loo% for the term "unearled" on the bo(J this means the barley isunrocessed and higher in fiber. 7all fibers hel lower blood ressure8

+ran Cereal-

&ic% one high in wheat bran, there3s no better source of cancer fightinginsoluble fiber, the %ind that increases stool bul% and seed.

7'cientists thin% that faster the to(ins move through your bowels, thelower your ris% of colorectal cancer.8

Loo% for a cereal that rovides at least grams of fiber er serving.

Oats-

# good choice for lowering LDL cholesterol.

Most recently, an analysis of F6 studies found that eating 5 grams ofsoluble fiber a day, the amount in a large bowl of F66 ercent oat bran

cereal, or three ac%ets of instant oatmeal can cut LDL cholesterol byat least .1 ercent in si( wee%s.

7hole 7heat +read-

Chole wheat bread flour and bread contain trile the fiber found inwhite bread.

t is also richer in vitamin /1 and magnesium.

#ccording to 'imm Meydani, &h.D rofessor of nutrition at $uffs

2niversity in /oston, we need e(tra /1 as we age to %ee our immune


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system strong.

#ny whole wheat foods, including asta, rovide rotection.

7heat )erm-

$o notch for almost any nutrient.


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isoflavones, substances that may rotect against breast cancer byinhibiting the growth of blood vessels that fuel solid tumors.

$ofu or soybean curd, is also rich in iron and calcium 7when rocessedwith calcium salts8.

#nother soy roduct, temeh, also rovides vitamins # and /1,magnesium and :inc with less fat than tofu.

;ther soy roducts includeI

'oymil%, 'oy /everages'oynuts'oy +ogurt

$ofu $ofu &roducts


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%pices and Herbs

'ices and herbs can be helful in treating many medical conditionssuch as, nausea, infections, inflammatory conditions, autoimmune

disorders, high blood ressure and high cholesterol levels.

Healing Properties Of Herbs and %pices

)arlic-

t is not just fol%lore, research suggests garlic hels rotect againstheart disease and stro%e.

t may also lower blood ressure, and test tube studies show it even

acts as a antibiotic.

/est of all, garlic contains substances that aear to deto(ifycarcinogens.

# member of the allium family, which includes onions and scallions,garlic has been lin%ed to lower stomach cancer rates in -hina andtaly.

)inger-

$his sice may be a natural diet aid, ossibly boosting the rate inwhich the body burns calories, according to #ustralian researchers.

Ginger, with other sices including oregano, eer, rosemary andthyme is a natural antio(idant.

Turmeric-

$his yellow sice which is most familiar in ndian coo%ing and #mericanreared mustard is an e(cellent antio(idant and anti)inflammatory

agent.

$urmeric can hel alleviate the symtoms of autoimmune disorders,arthritis, tendonitis, and other disorders with inflammation


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Fresh or 8ried Peppermint-

&eermint is e(cellent as a remedy for all tyes of stomach usetsuch as, indigestion, nausea and heartburn.

Ca6enne Pepper-

-ayenne eer has a variety of uses. t can be used to easetoothache ain, reduce the tendency of blood to clot, decreasecholesterol, imrove circulation and revent heart disease.


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Healing Teas

'tudies from all over the world describe the chemicals contained in teathat may revent cancer as well as lower blood cholesterol.

Most research, however, has been on green tea, oular in -hina. 7andfound in secialty shos here8

'ome evidence suggests similar benefits from oolong tea, which hasn3tbeen studied much but may offer some rotection.

$ea contains a large amount of an antio(idants called olyhenols.$his antio(idant has been shown to have many benefits including theability toI

&rotect against stro%es

nhibit the growth of cancer cells9educe high blood ressuremrove blood flow to the heart9educing cholesterol9educing the ris% of osteoorosis#lleviating the inflammation from arthritis

mroving the bodies ability to fight infections and diseases

$he green and white teas are the least rocessed and have higher

levels of the olyhenols than the blac% teas.


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Other Healing Foods

Chocolate-

+es, chocolate can be good for you, but it has to be the dar%chocolate, not mil% chocolate. Mil% will bind to the antio(idants in the

chocolate and ma%e them unavailable to your body. or this samereason, you also do not want to drin% mil% when eating dar% chocolate.

-hocolate contains rocyanidins eicatechins. $hese are flavonoidsthat are art of a grou of antio(idants called olyhenols. /elow arethe beneficial effects of eating a small amount of dar% chocolate eachday.

Decreases bad cholesterolnhibits the formation of blood clotsncreases blood flow through the arteries=levates mood and leasure by causing an increase in serotonin andendorhin levels in the brain

Yogurt-

$he ultimate health food, yogurt, may revent allergic attac%s, sayresearchers at the 2niversity of -alifornia, Davis.

$hey found eole who ate two ounce cartons of yogurt with livecultures 7secifically lactobacillus bulgaricus and stretocusthermohilous8 er day came down with fewer colds and almost F6times fewer allergy symtoms than those eating the same amount ofyogurt with %illed cultures.

;ther research found that women with recurrent yeast infections hadalmost seven times fewer infections when they ate yogurt containinglive cultures. 7in this case, lactobacillus acidohilus8.

;f course, yogurt is also a substitute source of bone building calcium.

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