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Superfoods for Super Health
All the foods mentioned here are particularly good for energy and health as well as for preventing or treating cancer. They should all be included in an healthy diet.
Alfalfa are available as sprouted seeds. Some supermarkets and whole food stores stock them and they are great to add to salads.
They contain important substances to aid in the fight against cancer, as well as vitamins, protein and minerals and is one of the most nutritious foods known. Alfalfa can also be bought as seeds so you may sprout them yourself. As well as containing protective elements they have a powerful anti-tumour effect. It is also rich in fibre. They should be eaten in moderate amounts.
Almonds are rich in a number of anti-cancer factors. They contain “protease inhibitors” found in many nuts but a richer source in almonds, which help to prevent tumour growth. Almonds are also rich in other cancer—fighting factors but make sure they are eaten as fresh as possible.
Apples have potent health powers. Compounds and chemical acids good for health are abundant in apples and also have anti-cancer properties. These compounds remain whether eaten raw, cooked or in fresh pressed juice, apple cider—or in apple cider vinegar.
Berries may stem - and even reverse- age-related mental decline. Blueberries have the highest antioxidant content of the most commonly eaten fruits. However - all berries are high in antioxidants - raspberries, and strawberries are particularly high in vitamin C and anti-cancer compounds like ellagic acid
Broccoli These familiar vegetables are proving to be the anti-cancer vegetables of the moment with everyone agreeing to their importance in the diet. As well as broccoli, which have the richest source of anti-cancer compounds, there is cabbage, Brussels sprouts, collards, cauliflower, kale. Kohl rabi, swede and turnips which have them is lesser amounts - but all good for overall health.
As well as containing many anti-oxidants, Indole 3 Carbinol is one of the most interesting compounds found in these vegetables as, in human studies it has been shown to deactivate oestrogen. Too much oestrogen has been associated with breast cancer risk and in one study it prevented breast cancer by 65 percent, so is recommended as a good cancer preventative.
Broccoli juice, when added to pre-cancerous cells induced cancer cell destruction by 95%. The sub-group, cruciferous vegetables (broccoli, cabbage, sprouts, cauliflower, etc) are best lightly cooked or steamed so you get the most out of the healthy compounds they contain. Another interesting development since broccoli and other brassicas was identified is that concentrated forms of anti-cancer compounds are found in the sprouted seeds of these vegetables 10-100 times the quantity than that found in mature vegetables.
Citrus Fruits contain compounds also found in some vegetables and in the skin of these fruits. They inhibit breast cancer cells - In animal studies the cancer growth process was brought to a halt. This compound also enhances the liver, which helps to remove carcinogens (cancer causing chemicals) from the body.
The compound found in oranges has also been demonstrated to inhibit breast cancer cells. A compound found in grapefruit, has a similar, but weaker, effect. However they are all good for overall health
All citrus fruits—lemons, oranges, grapefruit, tangerines, limes, etc, are great—but make sure they are not waxed if you are going to use the peel.
The bitter white pith inside the fruit also contain health qualities which are anti-viral and anti-inflammatory and compliment the vitamin C found in the fruit and make it even more potent. The zest of the peel can also be added to tea for a delicious drink.
You can put the pith through a juicer along with the fleshy part to get the most out of these very versatile fruits.
Durian Fruit is a fruit from Southeast Asia (mostly Thailand) which has unique health benefits few fruit can rival. Durian is also legendary for its use as an aphrodisiac and improving mental mood. Despite its repuation as the King of Fruits in its native lands, durian has remained virtually unknown in Western society, due to its odour (from the outside) and thorny spikes. The fruit itself, once removed from its spiky strong smelling exterior has a superior taste. It has a fragrant delicious flavour reminiscent of almonds, sherry wine and custard. The pulp is rich and smooth and totally unique. Durian fruit is used to flavour a wide variety of sweets and edibles such as traditional Malay candy, rose biscuits, cakes and ice cream. It is a dangerous fruit to pick due to its size and spiky skin- and workers have to wear hard hats in order to pick them! They are rich in nutrients and contain antioxidants, vitamins, protein, amino acids, essential fatty acids and unique organo-sulphur compounds. It is also rich in minerals including potassium, calcium, magnesium and zinc. Carbohydrates and fibre complete the nutritional profile. If you would like to try the unique qualities of Durian, it is available in juice form HERE Look for Duri-Fusion on the products page.
Flax seed Oil (linseed oil) is among the richest vegetable source of cancer fighting omega 3 fats (apart from hemp oil) It is also rich in antioxidants and adversely affects both the initiation and growth of cancer cells, in the breast. It is anti-tumour, anti-viral and slows down cell division. The importance of using fresh, un-rancid flax oil cannot be overstated.
This oil is highly susceptible to damage. It is vital to buy cold pressed flax oil in dark vacuum sealed date stamped glass bottles, keep them in the fridge after opening and use by the best before date. The oil, which must not be heated, can be used in salad dressings, in shakes, or spread on bread with seasonings. You can also add it to vegetables and baked potatoes which have cooled slightly instead of butter. Garlic—this little vegetable shows remarkable health and anti-tumour properties and, while it is harmless to normal cells, it is fairly toxic to cancer cells. White blood cells in people who eat garlic were able to kill more tumour cells than non garlic eaters.
Garlic is a rich source of many compounds that kill cancer cells. The National Cancer Institute in the USA recognises garlic as a preventative against some cancers. It is rich in sulphur amino acids (as are legumes like beans and lentils) and the more you eat the better it works.
However be careful that you do not eat TOO many as it can cause you to have too much intestinal gas. Try to eat at least one or two cloves of garlic a day.
Another study has found that garlic slows the growth of cancer cells whilst it speeds the growth of healthy tissue. Other studies have shown that when garlic was applied to skin cancer cells, the cancerous tissue appeared normal! Garlic is now undergoing more widespread studies as more and more of the health giving compounds have been discovered to work against diseases - 32 sulphur compounds, 17 amino acids, selenium, magnesium, potassium, germanium, copper, iron, zinc, and vitamins A, B complex and vitamin C.
All the allium family of vegetables (such as onions and spring onions, garlic, leeks and chives) contain the protective, (and smelly!), allium compounds. Raw garlic is much more effective than cooked – it is best used in salads and dressings, mixed with olive oil and spread on toast, or added in the last few minutes to fish or vegetable dishes.
Ginger. If this spice is used regularly it has excellent properties in preventing breast cancer, even when used in small amounts. Its compounds include antioxidants, gingerol and carotenes, and scientists have found ginger to be highly effective at blocking mutations in DNA.
This tasty root is also good for reducing the feeling of nausea. I can also be added to oriental dishes, fish, or made into a bracing tea. Peel a root and leave it in the fridge to preserve its freshness, it is then ready to be grated into many dishes, or grated and steeped in boiling water to make tea.
Grapes are rich in antioxidants, trace minerals and anti-cancer compounds. Grapes also have health properties that protect against breast cancer by interrupting its growth, especially those which arise with age. It is wise to buy organic grapes or to wash non-organic grapes thoroughly, as this does tend to be a crop that is sprayed to excess.
Greens Leafy greens like lettuce, spinach, kale, and watercress have immense nutritional value. Recent studies have conclusively confirmed that populations with diets rich in green leafy vegetables run a far lower risk of cancer and heart disease. Green vegetables are rich in iron and also help to make iron in the body. Iron is vital to transport oxygen in the blood. If you want to shed weight, leafy greens will help to do this - and if you eat them raw - all the better.
Mushrooms have many potent anti-cancer properties. The active compound of mushrooms, fed to animals in scientific experiments in Japan found 80% of tumour shrinkage - and some eliminated altogether—not bad when you consider that chemotherapy drugs show only a 45% reduction.
Oriental mushrooms seem to be the most richest and healthiest sources of anti-cancer compounds, particularly rei-shi, maitake, and Shiitake mushrooms. These also boost the immune system by increasing interferon levels.
Wild and exotic mushrooms are full of anti-cancer compounds, and most mushrooms are now available fresh or dried from large supermarkets and can easily be minced and added to soups and other dishes. Be wary of gathering wild mushrooms yourself, however as poisonous fungi can be easily confused with mushrooms.
Nectarines is an all rounder for vitamins - they contain vitamin C for immunity and skin; folic acid for the brain, nerve function and fertility; calcium for strong bones; magnesium for keeping calm; phosphorus for muscle strength; and potassium for the metabolism and digestion.
Nettles—at last a healthy use for those weeds in the garden! Stinging nettles steeped in hot water are an incredibly rich source of carotenes, chlorophyll, folic acid and selenium. When you pick them ensure that you are wearing protective gloves, and it is best to use young healthy leaves when they are tender in the spring, or keep nettles trimmed for a constant supply of new leaves.
Just steep the nettles in boiling water for a few minutes before enjoying the tea. You can also make soup or incorporate nettles whenever you may otherwise have greens in a mixed recipe—for instance in Indian Bhajis.
Nuts and Seeds eaten fresh are good sources of essential fats and antioxidants. The best to choose from are almonds, walnuts, pecans, and sunflower, sesame and flax seeds. Care must be taken to buy small packets of very fresh nuts and seeds from suppliers with a high turnover, so that they have not had time to go stale on the shelves, and they should be kept in the fridge.
Even better, crack the nuts yourself: rancid nuts, especially roasted ones or those that are sold shelled and broken, can be carcinogenic (cancer causing)
Oily fish like mackerel, sardines, tuna, salmon, pilchards, and trout are all delicious sources of the potent healthy anti-tumour omega 3 fats. Research has shown time and time again that we tend to be deficient in the EPA and DHA fats which have been shown to reverse tumour growth in laboratory animals, and which are related to breast cancer incidence in human studies. Three portions a week are highly recommended.
Olive Oil is rich in antioxidants and has a preventative effect against cancer—especially that of the breast. It is best to buy the dark green, richer tasting cold pressed extra-virgin oil which is highest in these protective compounds. Olive oil has the added advantage of not being significantly damaged by cooking, making it safe to use in all dishes.
Orange/Red/purple coloured foods. The natural colourings in these foods are potent sources of beta-carotene (Vitamin A) and other compounds which are amongst the most powerful antioxidants known.
Beta-carotene found in orange and yellow coloured fruits and vegetables, increases a molecule called MHC in the body which plays a key role in helping the immune system target and destroy cancer cells.
Other healthy foods are apricots, cantaloupe melons, carrots, yellow and red peppers, beetroot, squashes, sweet potatoes, red and black berries etc, -a serving of one or two of these fruits and vegetables daily will be highly protective.
Beetroot extract has been shown kill cancer cells in the laboratory, eating carrots helps tissues to resist radiation damage and carrot juice can help to ease mouth sores. Sweet potatoes are particularly good at reducing the impact of environmental pollutants on health and are better sources of complex carbohydrates than normal potatoes.
Parsley is often used more for decoration than eating, but it holds a compound which specifically hinders breast cancer. Parsley is easy to grow, even on a windowsill, and it is a good idea to take every opportunity to include it in dishes. It is high in carotenes, folic acid, chlorophyll, vitamin C and essential oils.
Pineapple is rich in an enzyme called bromelain, which can break down up to 1,000 times its own weight of protein. Bromelain is so potent that workers in canning factories have to wear protective gloves.
This enzyme has been found to help dissolve the shield which tumours throw up around themselves for protection. It has been demonstrated that tumour growth is slowed with bromelain, and white blood cell activity are enhanced to attack cancer cells directly. It has also been shown to reduce the risk of cancer spreading.
Potatoes are members of the deadly nightshade (belladonna) family. They often get a bad press for various health problems such as allergies and rheumatoid arthritis. However all members of this family of vegetables have a good reputation for effectiveness against cancer. Studies have shown potatoes may be potent against cancer causing viruses. They are also good sources of compounds that prevents cells turning cancerous. Potatoes are also a valuable source of vitamin C and are best cooked in their skins to preserve the maximum amount of this immune enhancing health nutrient.
Pulses and Beans of all types are excellent for women dealing with breast cancer. All dried beans are great for health and all have cancer-inhibiting enzymes which not only prevent cells from turning cancerous, but help to avoid cancer reoccurring.
They also stimulate the production of important fatty acids. A daily serving of one cup of cooked pulses and beans is ideal. Some of the choices are: green peas, baked beans, flageolet beans, Soya beans, chick-peas, lentils, (red, green and brown) split peas, mung beans, and kidney beans. Lentils have been shown to be capable of reversing cancer and helping to repair DNA.
Quinoa is a South American grain and is an all round superfood. A serving contains not only more protein than a piece of steak, but is also a good source of carbohydrates and fibre. It contains more essential vitamins and minerals than any other grain. Quinoa (pronounced Keen-wah) is cooked the same way as rice and can be used in place of rice or pasta in any dish. Download my recipe books HERE to get some delicious ideas for serving quinoa.
Rice—especially brown rice - is the staple in any diet that fights cancer. Rice has anti-tumour properties. There is a relationship between rice intake and incidence of cancer—women who eat the most rice having the lowest incidence. Brown, basmati, wild, short and long rice has many uses in cooking and is a delicious base to dishes around the world.
Seaweed. These are very real anti-cancer powerhouses, carrying antioxidants, carotenes, selenium, iodine and a compound called alginic acid. This acid binds itself to heavy metals, radioactive ions and other chemicals, making them harmless and escorting them out of the body.
It could be that the low incidence of breast cancer in Japanese women is because of their high intake of healthy foods like Soya and seaweed. Its high level of iodine is the mineral that helps to balance thyroid function (often a problem in women with breast cancer)
You can buy powdered kelp or nori flakes which are delicious condiments to add to salads, soups, sauces and other dishes. Seaweeds can be soaked, chopped and added to dishes, toasted or flaked. Nori can be wrapped around sushi or used as an alternative to lettuce, cabbage and vine leaves to wrap parcels of grains vegetables and spices. Seaweeds to try include: arame, combu, laver bread, nori, dulse, wakame and kelp.
Soya is one of the most useful dietary sources on beneficial plant oestrogens and more than 1000 papers have been published on the subject of soya compounds. Long known and used in the Far East, the health benefits are starting to become recognised in Europe with its strong protective benefits against breast cancer, osteoporosis, cardiovascular disease and menopausal symptoms.
Soya has an extraordinary line up of useful products to use either instead of dairy products like cheese, cream yoghurt and milk or as a substitute for minced meat in sauces, or fermented as a condiment to compliment Chinese food or as desserts to name but a few.
The compounds in contains, are mildly oestrogenic, which is what makes them so useful in the fight against breast cancer. These compounds also have an antioxidant effect, as does the other chemicals that Soya contains. Soya enhances immune function and helps fight cancer, while blocking the activity of cancer causing enzymes and helping to ward off the disease. Soya is also a source of healthy omega 3 fats, with no fat or cholesterol and is almost a complete source of protein. It may be wise to introduce soya into your diet slowly and build up over a few months to allow yourself to acclimatise to it. The Japanese and Chinese have eaten soya from childhood and their systems are used to it. However they eat only around an ounce of soya a day and not large amounts as some people do in the West. It is recommended that women eat only natural soy foods like miso, tempeh, tofu and natto. This will be enough to take advantage of genistien's natural cancer-protective effects, but not enough to cause potential problems (see below) There are also concerns about GM foods. Soya is one of the prime crops for this manipulation so it is best to buy GM free organic soya products from health food shops. Soya milk can be a good substitute for cows milk, of which it is always wise to cut down on or eliminate from the diet altogether.
A recent study has revealed that too much Genistein (one of the main compounds in Soy beans)in excess in your diet can cause the activity of brain cells to slow down and create memomy problems. Only time will tell, but you should stick with soy foods prepared in the traditional Asian ways and avoid soy supplements with high doses of Genistien or Westernised Soy foods with high levels of genistein.
Teas. Black and green teas have shown excellent anti-cancer properties. Black tea, drunk in normal quantities, interferes with the development and growth stages of breast cancer. Green tea is the healthiest and strongest anti-cancer suppressor of any plant yet examined, suppressing solid tumour formation in the laboratory.
It has also been demonstrated that green tea at the level of 2-3 cups a day, reduced new blood vessel formation by tumours by up to 70 percent, meaning that the tumours are starved to death.
The active ingredients responsible for this are the polyphenols and tannins, contained in most teas, with green tea being the richest source. Green tea also has the least amount of caffeine—about half the rate of black tea. Fruit teas and herbal teas contain antioxidants and can be drunk at any time—and with the added benefit of no caffeine contained in these types of teas, can be part of your daily fluid intake.
A friend of mine has a site dedicated to green tea and how it works for health. The site can be found here
Tomatoes are a member of the same family as potatoes. It is a potent source of antioxidants, flavanoids, and an anti-cancer compound called lypocene. Studies have shown that high tomato consumption is directly related to the incidence of cancer.
Cooked, canned and processed tomatoes are richer sources of lypocene than raw tomatoes. Lypocene is a stronger antioxidant than beta-carotene and it slows down cell division in all cancers.
A high consumption of these versatile fruits can be eaten either in salads or cooked in sauces, pasta dishes, curries, canned tomatoes on toast, tomato paste on pizza, and so on.
Turmeric, the main ingredient in curry powder, is used extensively worldwide. The active constituent in turmeric is curcumin and its yellow pigment is known to have powerful chemical properties including being anti-inflammatory , anti-tumour and antioxidant. Curcumin has been shown to prevent the growth of oestrogen-positive human breast cancer cells, and is particularly powerful in combination with Soya. It is also a good preventative against cancer.
Wine—especially red wine is full of flavanoids. Flavanoids in red wine and in red grape juice are powerful and specific compounds to reduce blood stickiness, being good for the circulation and heart.
Red wine (but not white wine) produces a significant rise in the antioxidant capacity of blood plasma lasting for up to four hours. Some red wines have more flavanoids than others. As a rule of thumb, go for the deepest red colour and a good tannic structure.
High: Merlot: Cabernet, Sauvingnon, Chianti
Red wine also contains a mix of flavanoids that dramatically reduces free radical formation and the risk of thrombosis. Some scientists believe that the habit of drinking a glass or two of red wine with every meal is the main reason for the low rates of heart disease in France.
Red wine also gets into the lining of the arteries where the compounds scavenge harmful particles and protect the cells. It also reduces local inflammation, and help arteries open up. How much? Around 2-3 glasses per day can safely be drunk - with food preferably.
Health and diet are closely linked Nutrients from foods fact File here
FREE food chart to download at this link The Honest Food guide is a good resource to show you exactly what is healthy food and what is not.
How Spices help in wellbeing and cure many ailments
Natural ways to relieve and prevent the common cold and flu
What are the health properties of antioxidants and how do they work?
Natures Super Foods, Super Recipes & Super Food Remedies. Live Longer & Live Younger
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