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Fruits, Nuts and
Berries
Vegetables
Meats, Poultry and Fish
Dairy
We are what
we eat. What foods are good and what foods do you need
to eat in order to keep a healthy diet and lifestyle?
Processed and engineered foods are not readily
recognized by the body; it is important to use foods as
close to their natural state and DNA as possible.
Be good to your body, you could not do it for a better
person.
Fruits, Nuts and
Berries
Fruits, Nuts
and Berries are not only nutritious but they are oh, so
good to eat. Get in the habit of discovering how to eat,
and snack on them, causing you to turn your back on junk
food forever. Fruits give you enzymes, fiber,
vitamins and minerals; and very important antioxidants
to protect you from oxidation damage. Nuts give you
protein; forget that hamburger that ferments in your
digestive system for protein; nuts give you not just
protein but essential fats, so important in fighting off
disease.
Berries
Scientists
have found berries have some of the highest antioxidant
levels of any fresh fruits (measured as ORAC), and kale
and spinach are the only vegetables with ORAC values as
high as fresh, delicious berries. Fresh berries are some
of the most powerful (and delicious) disease-fighting
foods available.
Anthocyanins
Color pigments in berries that are powerful
antioxidants. Blue, purple, and red color has been
associated with a lower risk of certain cancers, urinary
tract health, memory function, and healthy aging.
Antioxidants
Substances that protect the body by neutralizing
free radicals or unstable oxygen molecules, which can
damage the cells and are a major source of disease and
aging.
Catechins
Catechins are flavonols that support the antioxidant
defense system.Catechins found in caneberries are very
similar to those found in green tea which studies show
may contribute to cancer prevention. The catechins
content found in 100 grams (about 3 /4 cup) is as
follows: red raspberries, .83 milligrams and Evergreen
blackberries, 1.4 milligrams.
Dietary
Fiber
Found only in plant foods, fiber helps maintain a
healthy GI tract, lowers blood cholesterol, reduces
heart disease and may prevent certain types of cancers.
Ellagic
Acid
A phenolic compound known as a potent
anti-carcinogen which has anti-viral and anti-bacterial
properties. Scientists feel ellagic acid plays a major
roll in cancer prevention and tumor reversal. Red
Raspberries are said to have the highest amount of
Ellagitannin complex; the body converts this complex
into Ellagic Acid. You cannot take Ellagic Acid as
a supplement or it will be destroyed in the gut.
The Ellagitannin complex once converted will expose and
begin to help destroy the cancer stem cells that are the
cause of all progression and metastases; recurrences
occur because Cancer Stem Cells [ CSC] are never killed
most treatments, most especially chemotherapy and
radiation.
See Article here
Fiber
A carbohydrate-like substance found only in plants.
Dietary fiber helps maintain a healthy
gastrointestinal tract and may help prevent certain
types of cancers. It can also help to reduce blood
cholesterol levels and lower the risk of heart disease.
Gallic Acid
A potent antioxidant also found in black tea and red
wine, shown in tests to inhibit cell proliferation and
cell death in prostrate cancer cells.
ORAC
(oxygen Radical Absorbance Capacity)
ORAC (Oxygen Radical Absorbance Capacity) values are
a measure of the antioxidant activity. Specifically, it
measures the degree and length of time it takes to
inhibit the action of an oxidizing agent. Antioxidants
inhibit oxidation which is known to have a damaging
effect on tissues. Studies now suggest that consuming
fruits and vegetables with a high ORAC value may slow
the aging process in both body and brain. Antioxidants
are shown to work best when combined; the presence of
fiber and other plant compounds enhance the health
benefit. For this reason, a nutraceutical source is a
more viable antioxidant option than that of a dietary
supplement.
Single
servings of fresh or freshly cooked fruits and
vegetables supply an average of 600-800 ORAC units.
Scientists believe that increasing intake of foods that
provide 2000-5000 units per day may be needed to
increase serum and tissue antioxidant activity
sufficiently to improve health outcomes.
Phytochemicals
Phytochemicals are naturally occurring antioxidants in
plants that add flavor, color pigments and scent, and
they are abundant in all types of fruits and vegetables,
particularly berries.
The pigments
that give berries their rich red to blue, black and
purple colors are a type of phytochemical that has been
shown to have significant disease-fighting,
cell-protecting antioxidant capacity.
Quercetin
A flavonol that works as both an anti-carcinogen, an
antioxidant and protects against cancer and heart
disease.
Rutin
A bioflavonoid that promotes vascular health, helps to
prevent cell proliferation associated with cancer and
has anti-inflammatory and anti-allergenic properties.
Salicylic
Acid
The salicylic acid found in Oregon cranberries may prove
to have the same protective effect against heart disease
as aspirin. Aspirin is a closely related compound know
to pharmacists as salicylic acid acetate. The
therapeutic successes of small daily doses of aspirin to
inhibit atherosclerosis suggest the possibility that
salicylic acid consumed in foods may provide a similar
benefit. A 100-gram serving (about 3 /4 cup) of red
raspberries contains around 5 milligrams of salicylic
acid.
Vitamin C
A water soluble vitamin that functions as a powerful
antioxidant.
Source:
Oregon Raspberry & Blackberry Commission
Nuts
Brazil nuts
Ideal for
those with low thyroid function, Brazils are a good
source of the mineral selenium, which we need to produce
the active thyroid hormone. Selenium also supports
immunity and helps wounds to heal. The selenium is good
for those fighting hormonal cancers like prostate
cancer, as it may help fight prostate cancer by
inhibiting the growth of cancerous cells. You only need
three or four Brazil nuts a day to get all the selenium
you require.
Cashews
Because they
contribute a good level of protein and are a useful
source of minerals like iron [Iron helps deliver oxygen
to all of your cells, which can prevent anemia], and
zinc, cashews make an excellent choice if you're
following a vegetarian diet. They're also rich in the
mineral magnesium, which is thought to improve recall
and delay, age-related memory loss.
Chestnuts
They have the
lowest fat and calories, chestnuts are rich in starchy
carbs and fiber, and in their raw form are a good source
of vitamin C. They're lower in protein than other nuts
but make a useful contribution of B vitamins including
B6. Ground chestnut flour can be used as gluten-free
flour for cakes and bakes, or buy fresh and roast for a
tasty snack.
Hazelnuts
Opt for
hazelnuts if you're concerned about high levels of
homocysteine, an amino acid which has been associated
with heart problems as well as conditions like
Parkinson’s Disease. Hazelnuts are a good source of
foliate, which plays a key role in keeping homocysteine
within normal levels.
Macadamias
With one of
the highest fat contents, macadamias are often used to
add flavor and texture to dishes. Although high in fat,
they do supply good levels of the healthy
mono-unsaturated variety. They're a rich source of fiber
and make a useful contribution of minerals including
magnesium, calcium and potassium. Buy in small batches
and store carefully to avoid rancidity.
Pecans
They are
heart-friendly, packed with plant sterols, valuable
compounds that are effective at lowering cholesterol
levels. Pecans are also antioxidant-rich which helps
prevent the plaque formation that causes hardening of
the arteries. They're rich in oleic acid, the healthy
fat found in olives and avocado. As a good source of
vitamin B3 pecans are the perfect option if you're
fighting fatigue because this vitamin helps us access
the energy in our food.
Pistachios
Pistachios
are especially rich in vitamin B6, which is important
for keeping hormones balanced and healthy; they are a
good option for those with problem periods. They're the
only nut to contain reasonable levels of lutein and
zeaxanthin, two antioxidants that play an important role
in protecting the eyes. Pistachios also contain
potassium and fiber.
Walnuts
Their superior
antioxidant content means walnuts are useful in the
fight against cancer. They're also a good source of
mono-unsaturated, heart-friendly fats, and studies show
they help to lower the bad form of cholesterol (LDL).
Finally, they're rich in omega-3, so they're a great
alternative if you don't eat oily fish.
Almonds
They contain
the most fiber, about 3 grams per ounce, compared to
other nuts, and are richest in vitamin E, a powerful
antioxidant. Those who include almonds in their weight
loss plans lost more weight than those who ate more
complex carbohydrates. Research shows that almonds are
especially healthy for people worried about their blood
sugar: Almonds may even safeguard your gut; a study
(funded by the Almond Board of California) found that
the nuts raised levels of good bacteria that bolster the
body’s immune system.
Peanuts
They give you
sufficient levels of mono-unsaturated fatty acids
especially oleic acid, this helps lower LDL cholesterol
and helps increase HDL levels in the blood.
Peanuts are a good source of resveratrol, found to
protect against cancers, heart disease, degenerative
nerve diseases, Alzheimer’s and viral or fungal
infections. They are also rich in minerals copper,
manganese, potassium, calcium, iron, magnesium, zinc and
selenium. B-complex vitamins are also found in
peanuts, the folates and niacin helps contribute to a
good brain health promoting blood flow to the brain. .
Just a handful will provide recommended levels of many
nutrients.
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