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NUTRITIONAL GLEANINGS 2006 POWER FOODS
NUTRIENT
CONTAINS
EFFECTS AND COMMENTS
5 VEGGIES YOU SHOULD EAT EVERY DAY ONIONS, GARLIC, SPINACH, CABBAGE, SWEET POTATOES (according to Dr. Andrew Weil)

SEE INDIVIDUAL VEGGIE LISTINGS BELOW

AAA FISH An excellent website for info about species http://www.oceansalive.org/eat.cfm Nutrition, safety, environ

RASPBERRIES
"Powerhouse of nutrients"

1 cup

supplies 62% of the daily value (DV) for manganese, 51% DV for vitamin C and 33% DV for dietary fiber. They are also a rich source of flavonoid phytonutrients, such quercetin, kaempferol and anthocyanins
provide powerful antioxidant protection from the free radicals that can damage cellular structures and DNA. And all of this for only 60 calories! Mateljian
PARSLEY   Lung Tumor prevention
AAA SPICES All you ever wanted to know about SPICES from UCLA Special Collections
AAAWHOLE GRAINS
3 servings per day

Excellent sources of fiber; cholesterol-lowering effects include polyunsaturated fatty acids, oligosaccharides, plant sterols and stanols, and saponins
Water-soluble, fat-soluble, and insoluble antioxidants. Many cereal antioxidants include vitamin E, tocotrieonols, selenium, phenolic acids, and phytic acid.
Good sources of phytoestrogens, plant compounds that may affect blood cholesterol levels, blood vessel elasticity, bone metabolism, and many other cellular metabolic processes Mateljian

linked to protection against atherosclerosis, ischemic stroke, diabetes, insulin resistance, obesity, and premature death.

These multifunctional antioxidants come in immediate-release to slow-release forms and thus are available throughout the gastrointestinal tract over a long period after being consumed.

plant compounds that may affect blood cholesterol levels, blood vessel elasticity, bone metabolism, and many other cellular metabolic processes

ASPARAGUS    
AVOCADO VITAMIN A, Potassium, beta carotene, B vitamins, Niacin,  
BEANS loaded with protein, fiber, potassium, magnesium and folic acid. a very beneficial effect on blood sugar
CHERRIES   can help relieve the pain of arthritis and gout

BLUEBERRIES

Protect Brain functions, too, incl Alzheimer's

anthocyanins, which give them their color,

vitamin C

Bilberry ( a type of blueberry) good for vision

Pterostilbene: a powerful antioxidant compound found in blueberries, which is already known to fight cancer, may also help lower cholesterol.

neutralize free radical damage to the collagen matrix of cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer; support structures in the veins and entire vascular system; enhance the effects of vitamin C, improve capillary integrity, prevent free-radical damage, inhibiting enzymes from cleaving the collagen matrix, and directly cross-linking with collagen fibers to form a more stable collagen matrix. Mateljian
BUCKWHEAT (KASHA) GREAT FOR YOUR CARDIO HEALTH! AND also for blood sugar control (Diabetes)

Rich supply of flavonoid phytochemical Rutin, protects against disease by extending the action of vitamin C and acting as antioxidants. Contain also plant lignans, which are converted by friendly flora in our intestines into mammalian lignans, including one called enterolactone that is thought to protect against breast and other hormone-dependent cancers as well as heart disease.

Magnesium source. Mateljian

lowers total serum cholesterol, lower low-density lipoprotein cholesterol (LDL--the form linked to cardiovascular disease), and a high ratio of HDL (health-promoting cholesterol) to total cholesterol. Help maintain blood flow, keep platelets from clotting excessively, protect LDL from free radical oxidation



Magnesium relaxes blood vessels, impproving blood flow and nutrient delivery while lowering blood pressure.

CABBAGE   This low-cost yet highly nutritious cruciferous vegetable contains nutrients called indoles, which may protect against both breast and prostate cancer. It also provides significant amounts of fiber and vitamin C. (Weil)
CARROTS beta-carotenes, luteins  
CELERY

VITAMIN C, Pthalides

coumarins

lowers cholesterol by relaxing arterial muscles

fight free radicals reduce cellular mutations
CHICKEN Protein, Selenium, B Vitamins

B6 regulates dangerous homocysteine levels, helps prevent Alzheimers, cancer protective.
Optimizes blood sugar regulation, essential for body's processing of carbohydrate, breakdown of glycogen
Selenium necessary for thyroid health
Cancer protective

CHOCOLATE 60-80% CACAO, FLAVANOIDS HEART HEALTH!
CRANBERRIES    
FLAX (fresh ground seeds best) or refrigerated oils

6 g fiber
alpha-linolenic acid (plant version of Omega-3)

lignans (plant based compounds)

drops LDL level
raises HDL level

wards off heart attacks, autoimmune diseases, severe mentrual cramps, possibly depression

can shrink and possibly prevent colon and breast tumors

GARBANZO BEANS
aka CHICKPEAS

Main ingredient in HUMMUS

excellent source of the trace mineral, molybdenum, an integral component of the enzyme sulfite oxidase>>>

DIETARY FIBER (lowers cholesterol and prevents blood sugar levels from rising too rapidly)

Molybdenum is responsible for detoxifying sulfites. If you have ever reacted to sulfites, it may be because your molybdenum stores are insufficient to detoxify them. (Mateljian)
GARLIC

cut or mince garlic and let sit for ten minutes before use to develop the anti-cancer properties. Don't overheat. sulfur compounds found in garlic promote antioxidant activity and function as powerful antibacterial and antiviral agents?

And if you have concerns about the carcinogenic chemicals that can result from cooking meat at high temperatures, add some garlic to your meal to reduce the effect of these harmful compounds.

contains many of the same phytochemicals as onions, as well as antibiotic and antiviral properties. boost the immune system, prevent colds, lower blood pressure and cholesterol, and fight fungal or yeast infections.
... compounds, such as allicin, help reduce blood pressure, decrease LDL cholesterol and join forces with vitamin C to help kill harmful microbes and protect against colon cancer (1 oz of garlic contains 15% of the daily value for vitamin C). Along with its potent sulfur-containing compounds, one ounce of garlic also provides 18% DV for vitamin B6 and 24% DV for manganese.

GINGER Dried ginger preparations are actually more powerful than fresh because of a chemical conversion of its constituents on drying. Capsules of dried, powdered ginger are now commonly sold in health food stores; use only those that are standardized for their content of active components.

ANTI-INFLAMMATORY: a natural anti-inflammatory herb that may help to lessen the risks and/or symptoms of many inflammatory-related disorders.

The recommended starting dose is 1 gram per day (usually two capsules), taken after a meal to avoid stomach irritation. There is no toxicity and you can stay on it indefinitely.

LEMONS

Vit C: vital to the function of a strong immune system. Consumption of vegetables and fruits high in this nutrient is associated with a reduced risk of death from all causes including heart disease, stroke and cancer.
Also contain unique flavonoid compounds that have antioxidant and anti-cancer properties.

Since free radicals can damage blood vessels and can change cholesterol to make it more likely to build up in artery walls, vitamin C can be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease.


natural antibiotic, tonic, diuretic, and restorative.
an antiseptic, an agent that prevents sepsis [the presence of pathogenic bacteria] or putrefaction [decomposition of tissue]. It is also anti-scorbutic, a term meaning a remedy which will prevent disease and assist in cleansing the system of impurities.”

Due to the digestive qualities of lemon juice, symptoms of indigestion such as heartburn, bloating and belching are relieved. By drinking lemon juice regularly, the bowels are aided in eliminating waste more efficiently thus controlling constipation and diarrhea, lemons Mateljian

Citric acid is found in citrus fruits and may also protect against kidney stone formation (www.mothernature.com)

ONIONS

VIT C, B6, chromium and flavonoid quercetin, phytonutrients (allyl sulfides)

Slicing, chopping or mincing brings out health benefits. Stronger, the better! Let them sit for five minutes. Raw is best.

Onions: Allicin, a phytochemical found in most varieties of onions: lowering cholesterol and blood pressure.
PEANUT BUTTER    
POMEGRANATE

may contain almost three times the total antioxidant ability compared with the same quantity of green tea or red wine. It also provides a substantial amount of potassium, is high in fiber, and contains vitamin C and niacin.

High in Potassium. People who must avoid potassium shouldn't eat pomegranates or drink the juice.

Used in folk medicine (to treat inflammation, sore throats, and rheumatism) for centuries in the Middle East, India, and Iran. Recent research shows beneficial effects for cardiovascular health, antiaging, anticancer. Ongoing studies. Juice found to slow down cholesterol oxidation by almost half, and reduce the retention of LDL. BBC
PRUNES

high levels of fibre

also packed full of essential minerals and antioxidants.

Laxative (regulative) effects
Prunes are particularly beneficial to the skin both in terms of preventing aging and general healthiness. from womenrepublic.co.uk

RICE, BROWN    
SHIITAKE MUSHROOMS

has 40 times the amount of a potent antioxidant called ergothioneine than does an equivalent serving of wheat germ

http://www.drweil.com

 
SPINACH
Lutein is also good for the skin.
carotenoid phytonutrients and at least 13 different flavonoid phytonutrients in spinach that act as powerful antioxidants
(carotenoids are fat-soluble, i.e. not well absorbed unless fat is also consumed, so using olive oil with it is a good bet)
flavonoids in spinach have been shown to possess anti-inflammatory, anti-mutagenic, and anti-carcinogenic properties, while its carotenoids, such as neoxanthin and lutein, help fight prostate cancer and protect against eye diseases, such as age-related macular degeneration and cataracts. Mateljian
This dark leafy green (and others like it, such as kale and collards) contains lutein and zeaxanthin; antioxidant carotenoids that may help prevent cataracts and macular degeneration. Spinach is also a source of calcium and folate, a B vitamin that helps to prevent birth defects. Buy organic spinach, since pesticides are commonly used on conventionally grown varieties. (Weil)
SWEET POTATO Rich in beta carotene may help boost the immune system, deliver vitamin C and folate (which may reduce the risk of heart disease and prevent certain birth defects), and are low on the glycemic index and glycemic load charts. Plus, their naturally sweet, delicious taste could easily substitute for a dessert! (Weil)
TEA, BLACK CAFFEINE- black tea leaves are made from fermented leaves, which results in the EGCG (see green tea) being converted into other compounds that are not nearly as effective in preventing and fighting various diseases  
TEA, EARL GREY
WARNING!
BLACK TEA, CAFFEINE, BERGAMOT BERGAMOT IS A POTASSIUM BLOCKER! :(
as reported in THE LANCET

TEA, GREEN

For a great website about Green Tea (from Japan, but in English) check this one out:

http://www.o-cha.com/health.htm

 

caffeine; catechin polyphenols, epigallocatechin gallate EGCG, antioxidant compounds, vit c, vit a, beta carotene

Green tea leaves are steamed, which prevents the good EGCG compounds in the leaves from being oxidized as happens with black tea (see BLACK TEA).  Dr. Weil

Unfortunately, according to Green Tea experts, it is nearly impossible to keep the good benefits if the tea is decaffeinated. <<See website shown left.

EGCG is a powerful anti-oxidant: besides inhibiting the growth of cancer cells, it kills cancer cells without harming healthy tissue. Repairs DNA thanks to high levels of polyphenols, known to possess strong antioxidant, anticarcinogenic, antitumorigenic, and even antibiotic properties. Neutralizes free radicals

lowers LDL cholesterol levels, inhibits the abnormal formation of blood clots. 

bacteria-destroying abilities can help prevent food poisoning, it can also kill the bacteria that causes dental plaque.

TURMERIC   ANTI-INFLAMMATORY
VITAMIN K FOODS VITAMIN K, (People taking coumadin must be aware of these Vitamin K Rich foods and try to keep their intake steady--asparagus, avocado, broccoli,brussels sprouts, cabbage,cauliflower, coleslaw, collard greens, endive, garbanzo beans, kale, lentils, lettuce, liver, mustard greens, sauerkraut, soybeans, spinach, swiss chard, turnip greens, canola oil, soybean oil, mayonnaise, green tea) helps your blood to clot
WATER
Rehydrates all tissues How much do you need: What do you weigh? Divide that number in half: that's how many ounces you should drink. (at least 8 unless you have a medical condition which causes you to retain water)