print version

Food is Powerful Medicine - A Dietary Feast From A to Z

Once food (protein, carbohydrates and fats) is broken down to its basic components (amino acids, glucose and fatty acids) and sent into the bloodstream, it has a more powerful impact on your body and your health than any drug your doctor could ever prescribe.

As we have pointed out, Americans are still much more likely to die of lifestyle-related diseases such as heart disease, cancer, stroke and diabetes than people who live in Third World countries, the reason being largely due to what we put on our plates.

Numerous studies reveal that people who live in less affluent countries with diets rich in whole grains and plenty of fresh fruits and vegetables have much lower rates of heart disease and cancer than wealthier, more advanced nations. Now we know that certain of these foods have a protective effect against our diseases of "civilization".
Scientists are increasingly finding particular chemicals in fruits, vegetables, herbs and common spices like garlic and turmeric. These protective compounds are called phytonutrients, many of which are powerful antioxidants. Here is a sampling of some of the best and tastiest out there-a bounty of health for you, ready for the plucking.

Apples
o Lowers cholesterol
o Protects against cancer
o Protects against heart disease
Key Ingredients: Quercetin and pectin

Berries
o Good for vision
o Protects against cancer
o Lowers cholesterol
Key Ingredients: Anthocyanin; ellagic acid and pectin

Carrots
o Protects against cancer
o Protects against heart disease
o Protects against stroke
Key Ingredients: Alpha carotene, beta carotene, calcium pectate.

Dark Green Leafy Vegetables (Spinach)
o Prevents macular degeneration
o Helps protect against heart attacks
o Protects against cancer
Key Ingredients: Folic acid, lutein and lipoic acid.

Echinacea
o Immune stimulant
o Anti-inflammatory
o Antiviral-Antibacterial
Key Ingredients: Complex polysaccharides

Fruit (Citrus - grapefruit, oranges, lemons, limes and tangerines)
o Protects against cancer
o Decreases cholesterol
o Protects against cardiovascular disease
Key Ingredients: Vitamin C, lycopene, D-limonene, flavanoids.

Garlic
o Prevents blood clots and heart disease
o Protects against cancer
o Natural antibiotic and antifungal
Key Ingredients: Selenium, ajoene, sulphur compounds.

Hawthorn Berries (tea)
o Protects against heart disease
o Anti-inflammatory
o Good for insomnia and stress
Key Ingredient: Procyanidins, flavanoids

Ipecacuanha Root
o Good for indigestion
o Protects against cancer
o Anti-inflammatory
Key Ingredient: Emetia

Juices (Tropical fruits - pineapples, mangoes, guavas, kiwi fruit)
o Protects against cancer
o Protects against heart disease
o Immune enhancement
Key Ingredient: Vitamin E and C, many antioxidants, pylopene, fiber

Kava Kava
o Induces relaxation
o Helps insomnia
o Reduces anxiety
Key Ingredient: Kavalactones

Legumes (dried beans, peas and lentils)
o Lowers cholesterol
o Protects against cardiovascular disease
o Helps control diabetes
Key Ingredients: Folate, Fibre

Melons (cantaloupes, watermelon, honeydew)
o Protects against cancer
o Helps high blood-pressure
o Protects against cardiovascular disease
Key Ingredients: Beta carotene, vitamin C, potassium, lycopene,
resveratol

Nuts and Seeds
o Protects against heart disease
o Increase HDL levels
o Helps with weight loss
Key Ingredients: Vitamin C, B, magnesium, zinc, selenium, arginine, fiber.

Onions
o Protects against stomach cancer
o Protects against cardiovascular disease
o Prevents stroke
Key Ingredients: Quercetin, selenium

Polyphenol Teas (Camellia Sinensis) (green tea, oolong, black tea)
o Prevents oxidation of LDL cholesterol
o Less risk of heart disease
o Protects against cancer
Key Ingredients: Polyphenols, caffeine-is this a health benefit?

Quinine (Peruvian Bark)
o Anti-malarial
o Helps muscle cramps at night
o Membrane stabilizer
Key Ingredient: Alkaloids, chinchora

Red - Grapes and Wine
o Protects against heart disease and blindness
o Regulates blood flow and circulation
o Prevents oxidation of LDL cholesterol
Key Ingredients: Phenolics; quercetin

Soy Products and Tofu
o Protects against cancer (breast & prostate)
o Lowers blood cholesterol and triglycerides
o Prevents oxidation of LDL cholesterol and clogging of arteries.
Key Ingredients: Isoflavones, phytoestrogens; genistein.

Tomatoes (cooked with oil)
o Protects against cancer (prostate, cervix)
o Protects against heart disease
o Decreases esophageal cancer
Key Ingredients: Lycopene, p-coumaric acid, chlorogenic acid

Unusual Spices (Turmeric curry powder)
o "Spice of life"
o Good for digestion and liver function
o Lowers cholesterol and reduces inflammation
Key Ingredient: Phenolic compounds - curcuminoids

Vegetables (green and leafy - cruciferous-broccoli, cabbage,
brussels sprouts, kale)
o Protects against macular degeneration
o Protects against cancer
o Lowers cholesterol
Key Ingredients: Indoles, sulforaphane, fiber

Walnuts
o Reduces cholesterol
o Prevents heart disease
o Reduces stroke
Key Ingredients: Polyunsaturated fats.

Xiao Yao Wan (Bupleurum)
o Reduces menstrual cramps and pelvic pain
o Reduces PMS symptoms
o Reduces bleeding
Key Ingredient: Paeonia

Yellow and Orange Vegetables (ie. Red and yellow peppers)
o Protects against cancer
o Protects against heart disease
o Stimulates immune function
Key Ingredients: Carotenoids, flavanoids

Zeaxanthin Greens (Beet greens, watercress, collard greens,
mustard greens, and Swiss chard)
o Cancer prevention
o Helps vision
o Lowers cholesterol
Key Ingredient: Zeaxanthin, lutein, beta carotene, vitamin C and E

E-mail this page to a friend

print version