An excellent article this, well worth a read if you have a few
minutes to spare. And good news for those who enjoy a tipple - wine
is on the list!

Cheers
Kieran
http://www.kentmasseur.co.uk


Super Healing Foods

As more and more research is carried out into foods and the
nutrients that they contain, we are seeing that many of the foods we
have been eating for generations, and some that are newer to us, are
packed full of vitamins and minerals, and many other nutrients with
exciting health benefits. This list is provided for your information
and reference, however it must be remembered that everybody is
unique and has individual nutritional needs, and we recommend seeing
a practitioner before making any significant changes to your diet.


Almonds: If you feel like snacking on nuts, almonds really are one
of nature's super foods. They are a good source of protein and
fibre, and several minerals including calcium, magnesium, iron,
potassium and zinc. They are also high in vitamin E, and contain
smaller amounts of folic acid and vitamin B2. Almonds also contain
monounsaturated fats, which can help to keep our arteries supple,
and help prevent heart disease. Stick to the unroasted, unsalted
nuts for the maximum hit of vitamins and minerals.


Apples: Apples have long been thought to be a healthy food, indeed
many of us grew up hearing that they kept the doctor away! It is now
known that apples contain the phytonutrient quercitin, which
prevents the oxidation (damage) of LDL cholesterol thus lowering the
risk of damage to our arteries and in turn, the risk of heart
disease. They also contain pectin, a soluble fibre that seems to be
very effective in lowering levels of blood cholesterol. Pectin also
binds to heavy metals in our body, such as lead, and removes them
from the gut.


Avocados: Pound for pound avocados provide more heart healthy
monounsaturated fat, fibre, vitamin E, folic acid and potassium than
any other fruits. As if this was not enough, they are also the
number one fruit source of beta-sitosterol, a substance that can
reduce total cholesterol. They also supersede other fruits in the
antioxidant lutein, which, in studies has shown to protect people
from cataracts. Lutein has also been linked with protecting your
cardiovascular system and preventing prostate cancer. Avocados are
very easily digested, which makes them ideal for people that have
problems digesting fatty foods.



Beets: Beets are not only low calorie but also packed full of
nutrients. They contain high levels of carotenoids and flavenoids;
anti-oxidants that help reduce the oxidation of LDL cholesterol,
protecting our artery walls and reducing the risk of heart disease
and stroke. It is one of the richest sources of folic acid, which
helps to protect unborn babies from spina bifida, and is also
thought to help lower homocysteine levels in the blood. Beetroot
also contains the mineral silica, which helps the body to utilise
calcium, so is therefore important for musculo-skeletal health and
reducing the risk of osteoporosis. Many people juice beetroot for
its cleansing and detoxifying properties.


Blueberries: They not only look and taste great but blueberries
contain antioxidants known as anthocyanidins, some of the strongest
antidotes to oxidative stress, which many scientists believe to be
the cause of aging in humans. Research carried out at the US
Department of Agriculture found that blueberries had the highest
antioxidant capacity of 40 tested fruits and vegetables. Berries
also contain a phytochemical called ellegic acid, which is thought
to prevent abnormal cellular changes.


Broccoli: If the other foods here are "super" foods then broccoli
should be a "mega-super" food. Researchers are finding a wealth of
healthy compounds in this vegetable, which include two power anti-
cancer substances, sulforaphane and indole-3-carbinol. Sulforaphane
destroys any carcinogenic compounds that you have ingested and then
it creates enzymes that eat up any carcinogens left over from that
reaction. Sulforaphane also kills the bacteria Helicobacter pylori
which causes stomach ulcers and greatly increases the risks of
gastric cancers according to a study at the John Hopkins University,
Baltimore.

Indole-3-carbinol helps your body to metabolise oestrogen,
potentially protecting against breast cancer. Broccoli is also a
good source of beta-carotene and potassium, which helps lower your
risk of heart disease. Many therapists suggest eating broccoli at
least three times a week and now we know why.



Cocoa: The main ingredient for chocolate provides plenty of
antioxidant flavenoids, which can help fight heart disease and
cancer. In a study by the American Journal of Clinical Nutrition, 23
subjects added four tablespoons of cocoa and ½ ounce of dark
chocolate to their daily diet. The results showed a lowering of
cholesterol and increase of antioxidants in their blood. Before you
get too excited about chocolate remember that there is a high fat
content and you should choose dark chocolate with a high cocoa
percentage, and always remember to eat it in small quantities.


Cranberries: Phenols are plant chemicals that lower oxidation of LDL
(bad) cholesterol and cranberries posses one of the high levels of
this healthy substance. Studies have indicated that the
proanthocyanidins in cranberries can help protect against urinary
tract infections, by preventing the bacterium E.coli from attaching
to the bladder wall cells and infecting them. Some studies have also
suggested that cranberries may be useful in aiding recovery from
stroke. Although beneficial for most people, the Committee on Safety
of Medicines has warned that those people on warfarin should limit
consumption of cranberry juice.



Flaxseeds: Flaxseed is the richest plant source of omega-3 fatty
acids, which can help reduce heart disease, strokes, and
inflammatory diseases, and are linked to many other positive health
results. Flaxseed also contains high levels of lignin, a
phytoestrogen that is thought to improve cholesterol profiles and
reduce the activity of oestrogen in the body. Flaxseed is essential
for vegetarians who cannot get their essential fatty acids from
sources such as fish. It comes in seed or oil form but make sure you
refrigerate the oil as it oxidises easily.



Garlic: Numerous clinical trials have shown garlic to be an
excellent cancer fighter – studies suggest that it has the ability
to prevent development of cancers of the breast, colon, skin,
prostate, stomach and oesophagus. Garlic also helps stimulate the
immune system by encouraging the growth of natural killer cells,
which directly attack cancer cells. It also has the ability to kill
the bacterium Helicobacter pylori, a major cause of ulcers and
stomach cancer.
A recent study at the University of East London claims that garlic
has the ability to not only kill many of the antibiotic resistant
strains of MRSA, the "hospital super bug", but is also able to
destroy the newer super-super bugs that are resistant against the
most powerful antibiotics used against MRSA.

Finally, a new study has shown that eating raw garlic after heart
surgery may help to limit the damage done to the heart, due to its
strong anti-oxidant properties.
.


Ginger: This root has long been thought to have medicinal properties
and research is now confirming these suspicions. Ginger contains
several antioxidant plant chemicals including gingerol and
zingerone. In preliminary studies these antioxidants have been shown
to fight cancer and heart disease. One study found that gingerol was
as effective as aspirin at preventing blood clotting, making it a
potential aid against heart disease (although it is not recommended
for people who are already taking anti-coagulants). Ginger has
effective antimicrobial effects on wounds and sores and is also
thought to fight inflammation, cleanse the colon, and stimulate
circulation.



Olive Oil: Unlike other oils, olive oil is packed with hearty
healthy monounsaturated fat as well as antioxidant polyphenols.
Spanish researchers confirmed what we have suspected for years, that
the Mediterranean diet, which is rich in vegetables and olive oil,
can reduce the risk of heart attacks.


Onions: The Journal of National Cancer Institute published a paper
stating that onions were the food most strongly associated with
lower rates of lung cancer. The sulphur compounds and flavonoid
quercetin are though to be responsible for the anti cancer
properties of onions. Quercetin also appears to boost the immune
system, promotes detoxification, and reduces inflammation. The
consumption of onions and other alliums like leeks and garlic also
appear to lower breast, oesophageal and stomach cancers.


Oranges: Oranges prove even ordinary foods can offer an array of
disease fighting compounds. Hesperetin, the main flavonoid in
oranges has been shown to help protect against cancer, heart
disease, infections and inflammation. The American Journal of
Clinical Nutrition published a report connecting a higher intake of
hesperetin with lower rates of heart disease. Oranges are also a
rich source of pectin, which lower cholesterol, potassium, which
reduces blood pressure, and folic acid, which reduces levels of
homocysteine, according to studies.



Pumpkin: Pumpkins and squash are packed full of beta carotene (only
carrots and sweet potatoes have more) and are the number one source
of alpha carotene, a cancer inhibitor potentially more powerful than
beta-carotene. Research of 100,000 people found that those that
consumed the most alpha carotene had as much as 63% lower incidence
of lung cancer. They also provide vitamins B5, C, E, potassium,
calcium and fibre. And don't throw out the seeds, as they are an
excellent source of zinc, essential fatty acids, and are a great
source of plant protein.



Salmon: One of the best oily fish providing an excellent source of
Omega 3. Omega 3 fatty acids have been linked with protecting
against breast and other cancers and relieving autoimmune diseases
like rheumatoid arthritis and asthma. Omega 3 is also essential for
a brain as well as heart health, and has been linked with
accelerated learning and attention span in children and helping
mental functions in the elderly. Other oily fish include herring,
tuna and mackerel.


Soy: Soy must be one of the most heavily investigated foods in terms
of health benefits and most of the research has been around the
prevention of cancer, particularly of the breast and prostate. It
contains two phytoestrogens; genistein and daidzein, which are able
to reduce the activity of the body's own oestrogen, thus protecting
the breast. Strong epidemiological evidence associates soy intake
with low cancer rates although there is still some debate about
whether everybody can receive its benefits.



Tea: Black, green, and now white teas have all been hailed for their
antioxidant properties. According to epidemiological and animal
evidence, green tea may inhibit breast, digestive and lung cancers.
The polyphenols in green tea are powerful antioxidants (100 times as
effective as vitamin C) and may protect cells from free radical
damage. Tea may also prevent your bones from osteoporosis as you
age, according to a study published by the Archives of Internal
Medicine. They found that people who drank two or more cups of green
or black tea per day for 10 years, had higher bone density.


Tomatoes: Dozens of epidemiological studies point to tomatoes
significantly reducing the risk of cancer according to the Journal
of the National Cancer Institute. They found strongest results for
prostate, lung and stomach and the source of this protection is
lycopene, a carotenoid found in tomatoes. It is best to cook your
tomatoes before you eat them as this makes the lycopene more easily
absorbable. Tomatoes also contain potassium, vitamin C, and beta-
carotene, which is essential for the immune system and helps keep
skin healthy.



Whole Grains: Several epidemiological studies show that people who
consume large amounts of whole grains every day have a lower risk of
heart disease. Whole grains include brown rice, millet, oats and
wholegrain bread. Population research also suggests that whole
grains help prevent colon, breast and prostate cancer. The complex
carbohydrates and fibre slow the release of blood sugar providing a
great slow energy source. Fibre can also help to prevent
constipation, encourages the growth of "friendly "bacteria in the
gut, and aids the removal of toxins from the body.


Wine: Whether you prefer red or white, drinking wine has been shown
to be good for heart health in certain groups of people. White
wine's protection comes from tyrosol and caffeic acid, which reduces
oxidative stress and inflammation. Red wine's polyphenols appear to
confer its heart benefits. Several studies show that red wine in
moderation lowers homocysteine, platelet stickiness and LDL "bad"
cholesterol. But before you get too excited, moderation means one or
two glasses a day (and not those great big glasses in your cupboard
either!), and you should also have at least one alcohol-free day a
week as it must be remembered that alcohol is a toxin.