Food is Medicine - What You Should Know

Food Is Medicine Below is a very general list of foods and some of their health benefits. Many of the foods share the same medicinal properties; however, foods must be combined to reap the benefits. Balance, variety, and moderation are the keys to a healthy life. (All the following are eaten in a simi-raw or raw state. Never deep-fry your veggies.)

Galloway says; “If 1/3 of your meals contained healthier choices then your body could rebound from the 2/3 poorer choices! It’s like one big jump forward then two steps back. The net nutritional gains balance the fats, sugars, salts and carbohydrates!”

Alfalfa

Treat Kidney Stones And Urinary Tract Infections

Lowers Cholesterol

Relieve Fluid Retention And Swelling

Anti-Fungal

Good Laxative And A Natural Diuretic

Almonds (with Skins)

Reduce Risk Of Heart Disease

Helps Prevent Gallstones

Helps You Lose Weight

Maintains Blood Pressure

Stabilizes Blood Sugar

Aloe Vera

Treats Burns, Infections And Parasites On Skin

Ability To Heal Wounds

Sooths Digestive Irritations like: (Peptic Ulcers)

Apples (+++)

Apple peel inhibits and kills cancer cells

Reduces Hardening Of The Arteries

Decreases Serum Cholesterol

Prevents Menopausal Bone Loss

Stabilizes Blood Sugar

Apricots

Combats Prostate Cancer

Controls Blood Pressure

Supports Eyesight

Shields Against Alzheimer's

Slows Aging Process

Aids Digestion

Lowers Cholesterol

Protects Your Heart

Stabilizes Blood Sugar

Guards Against Liver Disease

Combats Oral Cancer

Lowers Cholesterol

Controls Blood Pressure & Helps Stops Strokes

Battles Diabetes

Improvers Appearance of Skin

Decreases The Risk Of Heart Attack

A Natural Diuretic (Helps With Swelling, & Arthritis)

Pro-Biotic That Supports Health Immune System

Fights Birth Defects

Asparagus

Useful For PMSRelated Water Retention

Bananas (+++)

Reduces Blood Pressure And Strokes

Naturally Stops Heartburn

Stimulates Production Of Hemoglobin

Controls Blood Pressure

Boosts Brain Power

Supports Liver Function

Lowers Cholesterol (Better Then Oats And Wheat)

Helps Type Ii Diabetes

Boots Intestinal Health

Best Source Of Dietary Fiber Anywhere

Combats Colon Cancer

Lowers Cholesterol

Protects Against Heart Disease

Protect Against Birth Defects

Stabilizes Blood Sugar

Combats Cancer

Controls Blood Pressure

Strengthens Bones

Protects Your Heart

Aids Weight Loss

Detoxifies Damaging Sulfites

Lowers Risk of Heart Attack

Iron for Energy

Excellent Source of Dietary Fiber

Stabilizes Blood Sugar

Helps Prevent Gallstones

Stabilizes Blood Sugar

Boosts Immune System

Good Source Of Dietary Fiber

Artichokes Avocadoes

Barley (+++) Beans Beets Black Beans

Combats Brest Cancer Buckwheat

Lowers Risk of Heart Helps Postmenopausal Attack and Heart Women Disease

Sooths Sore Throats

Helps Diarrhea

Blueberries

Combats Colon and Ovarian Cancer

Boosts Memory

Broccoli

Protection Against All Cancers

Prevents Cataracts & Helps Eyesight

Blackberries

Brussels Sprouts (+++) Cabbage Canola Oil

Can Cause Nausea And Vomiting

Aids In Blood And Controls Acne And Lymphatic Circulation Eczema

Relieves both diarrhea Protects Heart & Brain Improves nighttime and constipation From Affects of Aging vision Helps Strengthen Bones

Fights Birth Defects

Controls Blood Pressure

Lowers Cholesterol

Kills Cancer cells “Repairs DNA”

Combats All Cancer

Reduces Boosts The Body's Development Of Pre- Detoxification Enzymes Cancerous Cells

Combats All Cancer

Protects against Alzheimer's Disease

Treats Peptic Ulcer

Promotes Weight Loss in Women

Protects Your Heart

Zero Saturated Fats

My Cause Cancer

Genetically Modified

My Not Be Suitable For Human Consumption

(Unknown Usage)

Combats Cancers

Lowers Cholesterol

Controls Blood Pressure & Heart Disease

Supports Eyesight

Supports Immune System

Combats All Cancer

Promotes Heart & Lung Health

Stabilizes Blood Sugar

Supports Eyesight

Promotes Weight Loss

Combats Breast & Prostate Cancer

Lowers Cholesterol

Promotes Liver Detoxification

Strengthens Bones

Guards Against Heart Disease

Combats Cancer

Lowers Cholesterol

Supports Immune System

Reduced Risk Heart Disease & Stroke

Reduces High Blood Pressure

Combats Cancer

Protects Your Heart

Reduces Insomnia

Slows Aging Process

Shields Against Alzheimer's

Combats Cancer

Protects Your Heart

Lowers Cholesterol

Promotes Weight Loss

Controls Blood Pressure

Clears Sinuses

Prevent Stomach Ulcers

Lowers Risk of Type 2 Diabetes

Cantaloupe Carrots Cauliflower Celery Cherries Chestnuts

Chili Peppers Helps Stop the Spread of Soothes Sore Throat (dried) Prostate Cancer Chocolate (Dark)

Lowers Blood Pressure

Promotes Heart Health

Lowers Cholesterol

Increases Insulin Sensitivity

Very BAD for Bone & Tooth Heath

Coconut

Destroys Intestinal Parasites

Prevents Simple Goiter

Lowers Cholesterol

Protects Heart & Brain From Affects of Aging

Oil is a Natural Wrinkle Remover

Corn

Reduces Risk Of Heart Attack And Stroke

Prevents Birth Defects

Supports Lung Health

Prevents Alzheimer's Disease

Supports Energy Production

Treats & Prevents Urinary Tract Infection

Prevents Kidney Stone Formation

Helps Shut Down Human Breast Cancer Cells

Supports Gastrointestinal And Oral Health

Anti-Viral That Combats Herpes Virus

Helps Soothe Skin Irritations

Reduces Swelling

Improves Skin Complexion

Lowers Blood Pressure

Rich In Fiber

Combats All Cancer

Lowers Cholesterol

Protects Cell’s Membranes

Brain Food

Improves Blood Flow

Eggs

Boost Brain and Muscle Response

Promotes Weight Loss

Lowers Cholesterol

Promotes Eye, Heart & Brain Health

Helps Prevent Blood Clots

Combats Postmenopausal Breast Cancer

Helps Stops Strokes

Lowers Cholesterol

Figs

Promotes Weight Loss

Lowers Blood Pressure

Combats Cancer

Boosts Memory

Protects Your Heart

Supports Immune System

Lowers Cholesterol

Battles Diabetes

Reduces Cancer Tumors

Improves Mental Health

Prevents Macular Degeneration (Eye)

Combats Cancer

Controls Blood Pressure & Thins The Blood

Lowers Cholesterol

Kills Viruses, Germs And Funguses

Inhibit Tumor Cell Formation

Eases Menstrual Cramps

Treats Sea, Motion, And Morning Sicknesses

Lowers Blood Pressure Prevents Blood Clots

Relaxes Stomach Muscles (Ibs)

Combats Prostate & Colon Cancer

Promotes Weight Loss

Helps Stops Heart Disease & Strokes

Combats All Cancer

Lowers Risk of Alzheimer's Disease

Supports Eyesight

Combats Cancer

Lowers Cholesterol

Protects Your Heart

Helps Stops Strokes

Promotes Weight Loss

Honey

Heals Wounds

Kills Germs

Guards Against Ulcers

Increases Energy

Fights Allergies

Kale

Combats Ovarian Cancer

Lowers Cataract Risk

Protects against Rheumatoid Arthritis

Boost Immune System

Promotes Lung Health

Combats Colon Cancer

Helps Immune System

Reduces RespiratoryRelated Problems

Combats Cancer

Protects Your Heart

Controls Blood Pressure

Smoothes Skin

Stops Scurvy

Combats Cancer

Protects Your Heart

Controls Blood

Smoothes Skin

Stops Scurvy

Cranberries (+++) Cucumber Eggplant

Fish (small) Flaxseed Oil (+++) Garlic

Ginger Root Grapefruit Grapes Green Tea

Kiwi Lemons Limes

Protects Against Heart Attacks

Prevent Kidney Stones

Keeps Heart & Lungs Lowers Cholesterol Flexible and Healthy

Reduces Triglycerides Protection Against (Blood Fats) Asthma

Pressure Combats Cancer

Boosts Memory

Regulates Thyroid

Aids Digestion

Shields Against Alzheimer's

Increases Energy

Helps Prevent Migraine Attacks

Aids In The Production Of Melanin

Helps Production Of Sex Hormones

Reduces Muscle Spasms

Combats Cancer

Lowers Cholesterol

Kills Bacteria

Controls Blood Pressure

Strengthens Bones

Combats Cancer

Lowers Cholesterol

Lowers Type 2 Diabetes Risk

Prevents Constipation

Smoothes Skin

Combats Cancer

Promotes Weight Loss

Protects Your Heart

Battles Diabetes

Smoothes Skin

Combats Colon Cancer

Reduce Risk Of Heart Attack

Helps Relieve Arthritis or Allergies (Anti-Inflammatory)

Lowers Blood Sugar

Kills Bacteria & Fungus

Combats Stomach and Colon Cancer

Lowers Cholesterol (Orange Peel)

Reduces Risk of Heart Disease and Stroke

Boosts Immune Systems

Strengthens Respiration

Combats Cancer

Prevents Constipation

Helps Stops Strokes

Aids Digestion

Helps Hemorrhoids

Peanuts

Combats Prostate Cancer

Promotes Weight Loss

Protects Against Heart Disease

Lowers Cholesterol

May Aggravate Diverticulitis

Pears

Combats Brest & Colon Cancer

Promotes Heart, Brain & Colon Health

Less likely to produce an allergic response

Supports Eyesight

Boost Immune System

Peas (green)

Combats breast, prostate, cervix, and ovarian cancers

Protects Brain & Heart Health

Reduces Birth Defects

Strengthens Bones

Boosts Immune System

Combats Cancer

Lowers Cholesterol

Mangoes Molasses Mushrooms (crimini) Oats Olive Oil Onions Oranges Peaches

Pecans Pine Nuts

Improves blood flow

My Cause Hypothyroidism Aids Digestion

Pineapple

Strengthens Bones

Relieves Colds

Pistachios

Helps Build Bones and Teeth

Promotes Weight Loss

Plums

Cuts risk of Colon Cancer and arthritis

Protects Brain & Heart Health

Pomegranates Potatoes Prunes

Lowers Blood Pressure

Rye Soybeans Swiss Chard (+++) Spinach (+++) Squash (winter)+++

Helps Weight Loss by May cause serious Cutting Appetite taste Changes Dissolves Warts

Lowers Blood Pressure

Blocks Diarrhea

Protects Against Heart Lowers Cholesterol & Disease Supports Eyesight Increases Iron absorption

Prevents Constipation & Supports Eyesight

Neutralizes FreeDisease-Fighter due to Radicals (pre-cancer) Antioxidant Potency

Boost Immune System Reduce the Size of the prostate gland

Improved Heart & Vascular Heath

Slows Aging Process

Prevents Constipation

Boosts Memory

Lowers Cholesterol

Protects Against Heart Disease

Combats Cancer

Better Bone Health

Promotes Healthy Gums And Teeth

Supports Eyesight

Asthma Sufferers Might React To Sulfites

Combats Colon Cancer

Lowers Type 2 Diabetes Risk

Conquers Kidney Stones

Protects Your Heart

Helps Stops Strokes

Helps Prevent Gallstones

Lowers Type 2 Diabetes Risk

Significant Cardiovascular Benefits

Promotes Gastrointestinal Health

Fiber Promotes Weight Loss

Lowers Blood Pressure

Lowers Cholesterol In Men

Protects Against Arteriosclerosis

Equals To Animal Protein

Help Us Stay Lean

Slows Loss of Mental Function

Supports Immune System

Supports Eyesight

Helps Strengthen Bones

Promotes Lung Health

Combats Prostate & Ovarian Cancer

Lowers Cholesterol

Supports Strong Bones

Improves both learning capacity & motor skills

Supports Eyesight

Combats lung Cancer Prevents cell mutations

Reverses the Bad Effects of Smoking

Helps Prevent Birth Defects

Raisins Rice (Brown)

Lowers your risk of heart diseases

Promotes Lung Health Reduce the Size of the prostate gland

Strawberries Sweet Potatoes

Combats Liver Cancer

Protects Your Heart

Boosts Memory

Protection against Rheumatoid Arthritis

Combats Cancer

Lifts Mood

Supports Eyesight

Strengthens Bones

Combats All Cancer

Protects Prostate, Heart, & Brain

Lowers Cholesterol

Helps Against Diabetes & Migraines

Reduces BloodClotting Tendencies

Relief From Rheumatoid Arthritis

Promotes Colon Health

Protects Against Arteriosclerosis

Promotes Lung Health

Slow Loss Of Mental Function

Combats Cancer

Lowers Cholesterol

Boosts Memory

Lifts Mood

Protects Against Heart Disease

Slows Sugars Absorption into the Bloodstream

Protects Brain & Heart Health

Promote Weight loss

Lowers risk of osteoporosis

Helps control blood pressure

Combats Cancer

Promotes Weight Loss

Conquers Kidney Stones

Smoothes Skin

Mother of all Body Lubricants

Combats Prostate Cancer

Promotes Weight Loss

Lowers Cholesterol

Supports Eyesight

Lowers Blood Pressure

Combats Colon Cancer

Prevents Constipation

Lowers Cholesterol

Helps Stops Strokes

Improves Digestion

Combats Colon Cancer

Prevents Constipation

Lowers Cholesterol

Helps Stops Strokes

Improves Digestion

Guards Against Ulcers

Strengthens Bones

Lowers Cholesterol

Supports Immune Systems

Aids Digestion

Treats Premenstrual Syndrome (PMS)

Relieves Arthritis

Prevents Chronic Headache

Promotes Cardiovascular Health

Lowers Blood Pressure

Tomatoes Turnip Greens Walnuts Yams Water Watermelon Wheat Bran Wheat Germ Yogurt Yucca Root

Supports Eyesight

Whole Grains Fight Belly Fat

A diet rich in whole grains or high fiber foods or supplements like the new SAIBA helps fight your belly bulge while lowering the risk of heart disease. SAIBA has been scientifically proven to lower blood pressure by only eating 2 tablespoons a day. (Mon, 25 Feb 2008 00:00:00 EST) Green Tea May Ward Off Weight Gain and Block Fat

Green tea extract fights fat, weight gain, and "fatty liver" disease, based on early lab tests in mice, Univ. of Conn. experts note. (Wed, 23 Jan 2008 00:00:00 EST) Weight Loss Surgery (gastric banding) Cures Diabetes

Weight loss surgery proved to be a highly effective treatment for type 2 diabetes in a newly published study.

(Tue, 22 Jan 2008 00:00:00 EST)

Definitions & References Carbohydrates Carbohydrates are a main dietary component and considered a macronutrient (1). The liver breaks down carbohydrates into glucose (blood sugar) which contributes energy to the body, particularly the brain and the nervous system (2). Carbohydrates are classified in two groups, simple, which are sugars, and complex, which are starches and fibre (2). Complex carbohydrates include whole grain breads and cereals, starchy vegetables and legumes. Simple carbohydrates naturally contain vitamins and minerals and include fruits, vegetables, milk and milk products. Simple carbohydrates are also found in refined sugars (2). The healthiest diet obtains carbohydrates, vitamins, and other nutrients in as natural a form as possible (example: from fruit instead of table sugar) (2).

1. Linus Pauling http://lpi.oregonstate.edu/infocenter/glossary.html#carbohydrate 2. U.S. National Library and the National Institute of Health http://www.nlm.nih.gov/medlineplus/ency/article/002469.htm#Definition Fiber Fiber is a term used to describe a group of carbohydrates that cannot be digested (1). There are different ways of classifying fiber; one way is according to solubility (1). Nuts, seeds, legumes, oats, apples, pears and berries are good sources of soluble fiber, which may reduce the risk of cardiovascular disease (1)(2). Vegetables and whole grains are good sources of insoluble fiber, which is important in bowel health and may reduce the risk of diverticular disease. Despite what was once thought, high fiber intake does not appear to be associated with reducing the risk of colon cancer (1)(2). However, there is strong evidence to suggest that diets rich in cereal fiber may reduce the risk of cardiovascular disease, and diabetes (1)(2). Consuming adequate amounts of both types of fiber is key to maintaining a healthy body.

1. Harvard School of Public Health http://www.hsph.harvard.edu/nutritionsource/fiber.html 2. Linus Pauling http://lpi.oregonstate.edu/infocenter/phytochemicals/fiber/ Pectin is one of the soluble fibers found in fruits and berries (1). As a soluble fiber, pectin's slow stomach emptying, delays the absorption of some nutrients in the intestine and lower blood cholesterol levels (1). Studies have shown that supplementation with pectin can lower cholesterol level (1).

Linus Pauling http://lpi.oregonstate.edu/infocenter/phytochemicals/fiber/ Excellent Source: Avocados Good Source: Pears, Raspberries, Artichokes, Peas Source: Apricots, Bananas, Blueberries, Cherries, Cranberries, Nectarines, Oranges, Papaya, Rhubarb, Strawberries, Asparagus, Beets, Broccoli, Brussel Sprouts, Carrots, Collard Greens, Corn, Eggplant, Endive, Kale, Parsnips, Potatoes, Sweet Potatoes, Winter Squash

Vitamins Vitamin A Vitamin A is a fat-soluble vitamin that helps in the production and activity of white blood cells, takes part in bone remodeling, maintains endothelial cells (those that line the interior of the body), helps enhance night vision and regulates cell growth and division (1). Because of its role in regulating cell growth and division, scientists have investigated whether insufficient vitamin A played a role in cancer development. Several studies dispute this conclusion (1).

Harvard School of Public Health http://www.hsph.harvard.edu/nutritionsource/vitamins.html Excellent Source: Cantaloupe, Beets, Bok Choy, Carrots, Collard Greens, Kale, Lettuce, Peppers, Spinach, Sweet Potatoes, Swiss Chard, Winter Squash Good Source: Apricots, Broccoli, Onions Source: Cherries, Mangos, Papaya, Asparagus, Brussel Sprouts, Peas, Tomatoes

Vitamin C Vitamin C is a water-soluble vitamin and antioxidant that is essential to many of the body's functions (1). It is required in the production of collagen, which is a tissue needed for healthy bones, teeth, gums and blood vessels (1). Because of vitamin C's antioxidant activity, it has been studied for its potential protective benefits in heart disease, cancer, eye diseases, the common cold and other health conditions but studies have demonstrated no clear relationship (1). There is research that suggests that high intake of vitamin C can reduce the risk of heart disease, some cancers, stroke and cataracts - but also evidence that there is no significant association between vitamin C intake and disease risk (2). Despite the belief that high doses of vitamin C can inhibit the common cold, there is little evidence to support this (1). Further research is necessary to determine the role of vitamin C in health care and to separate its effects from diets high in fruits and vegetables (2).

1. Harvard School of Public Health http://www.hsph.harvard.edu/nutritionsource/vitamins.html 2. Linus Pauling http://lpi.oregonstate.edu/infocenter/vitamins/vitaminC/ Excellent Source: Cantaloupe, Grapefruit, Oranges, Papaya, Pineapple, Strawberries, Bok Choy, Broccoli, Brussel Sprouts, Kale, Peppers Good Source: Mangos, Beets, Cauliflower, Collard Greens, Onions, Peas, Potatoes, Sweet Potatoes Source: Apples, Apricots, Bananas, Blueberries, Cherries, Cranberries, Grapes, Honeydew Melon, Nectarines, Peaches, Pears, Plums, Raspberries, Rhubarb, Watermelon, Artichokes, Asparagus, Avocados, Beets, Cabbage, Carrots, Corn, Garlic, Green Beans, Lettuce, Onions, Parsnips, Peas, Radishes, Rutabaga, Spinach, Summer Squash, Swiss Chard, Tomatoes, Winter Squash

Vitamin B6 Vitamin B6 has many essential functions. It is important in nervous system function, red blood cell formation, niacin formation, hormone function and nucleic acid synthesis (1). Vitamin B6, along with vitamin B12 and folate, help in the recycling of homocysteine – a building block of protein (2). High levels of homocysteine are associated with increased risk of heart disease and stroke (1). Some studies have shown that high intakes of these vitamins may be cardioprotective while others have not been able to make significant associations (2).

Further research should clarify the relationship between B vitamins and cardiovascular disease.

1. Linus Pauling http://lpi.oregonstate.edu/infocenter/vitamins/vitaminB6 2. Harvard School of Public Health http://www.hsph.harvard.edu/nutritionsource/vitamins.html Excellent Source: Potatoes Good Source: Bananas, Garlic, Sweet Potatoes Source: Mangos, Pineapple, Artichokes, Avocados, Bok Choy, Broccoli, Brussel Sprouts, Carrots, Cauliflower, Collard Greens, Kale, Mushrooms, Onions, Peas, Peppers, Rutabaga, Tomatoes

Folate Folate is a water-soluble B vitamin (1). The term folate means foliage in Italian reflecting its abundance in leafy plants. Folate is required for the synthesis and maintenance of new cells. Folate is important for all women who may become pregnant, as adequate folate intakes during the time just before and after a woman becomes pregnant, serves to protect against a number of congenital malformations including neural tube defects (NTD) (1). Low intakes of folate may increase the level of the amino acid homocysteine normally found in blood.

There is some evidence that an elevated homocysteine level is an independent risk factor for heart disease (1).

1.

Linus Pauling http://lpi.oregonstate.edu/infocenter/vitamins/fa

Excellent Source: Papaya, Artichokes, Asparagus, Beets, Broccoli, Collard Greens, Lettuce, Spinach Good Source: Oranges, Bok Choy, Brussel Sprouts, Corn, Endive, Parsnips, Peas, Potatoes Source: Bananas, Cantaloupe, Cherries, Grapefruit, Honeydew Melon, Mangos, Pears, Pineapple, Raspberries, Strawberries, Beets, Cabbage, Carrots, Cauliflower, Celery, Eggplant, Green Beans, Kale, Lettuce, Mushrooms, Onions, Peppers, Radishes, Rutabaga, Summer Squash, Tomatoes, Winter Squash

Vitamin K Vitamin K is a fat-soluble vitamin found in many food sources, especially cooking oils and leafy green vegetables (1). Vitamin K’s major role is in blood clotting, though research is now showing that it may also have a role in bone development (1). For this reason, scientists are investigating the relationship between high intakes of vitamin K and osteoporosis (1)(2). While some studies have shown an association between intake and hip fractures, this is still considered a weak relationship and further long-term investigation is required (2).

1. Harvard School of Public Health http://www.hsph.harvard.edu/nutritionsource/vitamins.html 2. Linus Pauling http://lpi.oregonstate.edu/infocenter/vitamins/vitaminK/ Excellent Source: Rhubarb, Asparagus, Avocados, Beets, Bok Choy, Broccoli, Brussel Sprouts, Cabbage, Collard Greens, Kale, Lettuce, Peas, Spinach, Swiss Chard Good Source: Blueberries, Artichokes, Cucumbers, Lettuce, Tomatoes Source: Apples, Grapes, Mangos, Papaya, Pears, Plums, Raspberries, Carrots, Cauliflower, Celery, Green Beans, Onions, Peas, Peppers, Winter Squash

Thiamin (Vitamin B1)

Thiamin also known as vitamin B1, is a water-soluble B-complex vitamin that is involved in many metabolic functions (1). The body requires thiamin to break down carbohydrates, fat and protein. It is also required for the proper functioning of nerve cells (1).

1.

Linus Pauling http://lpi.oregonstate.edu/infocenter/vitamins/thiamin/index.html

Good Source: Beets, Peas Source: Oranges, Artichokes, Asparagus, Brussel Sprouts, Corn, Mushrooms, Potatoes, Rutabaga

Niacin (Vitamin B3) Niacin also known as vitamin B3, is a water-soluble B-complex vitamin that is involved in the metabolic pathways that break down carbohydrates, fats and proteins into energy, and in the synthesis of fatty acids and cholesterol (1). Niacin is part of a coenzyme necessary for supporting energy metabolism and maintains nervous system, digestive system & skin health. New studies suggest that Niacin might possible positive effect cholesterol levels.

1. Linus Pauling http://lpi.oregonstate.edu/infocenter/vitamins/niacin/ Excellent Source: Mushrooms Source: Nectarines, Artichokes, Avocados, Corn, Peas, Potatoes

Minerals Potassium Potassium is an essential dietary mineral (often referred to as an electrolyte) which along with sodium and chloride helps to regulate the fluid balance in the body. Potassium is also critical for muscle (heart tissue) and nerve function (1). Fruits and vegetables are the richest sources of potassium (1). Scientists continue to examine the inverse association between potassium intakes and stroke, high blood pressure, osteoporosis and kidney stone interventions (1).

1. Linus Pauling http://lpi.oregonstate.edu/infocenter/minerals/potassium/ Excellent Source: Beets, Mushrooms, Potatoes Good Source: Bananas, Papaya, Artichokes, Avocados, Sweet Potatoes, Swiss Chard, Winter Squash Source: Apricots, Cantaloupe, Cherries, Honeydew Melon, Nectarines, Oranges, Pears, Asparagus, Beets, Broccoli, Brussel Sprouts, Carrots, Endive, Kale, Parsnips, Peas, Rutabaga, Summer Squash, Tomatoes

Magnesium Magnesium is an essential mineral for the human body needed for numerous functions including the formation of essential molecules such as proteins and lipids. It is also important for the structure of bone and cell membranes (1).

1. Linus Pauling http://lpi.oregonstate.edu/infocenter/minerals/magnesium Excellent Source: Artichokes, Swiss Chard Good Source: Beets, Potatoes Source: Bananas, Cherries, Oranges, Papaya, Raspberries, Rhubarb, Asparagus, Avocados, Beets, Bok Choy, Broccoli, Brussel Sprouts, Collard Greens, Corn, Kale, Mushrooms, Parsnips, Peas, Rutabaga, Spinach, Summer Squash, Sweet Potatoes, Tomatoes, Winter Squash

Manganese Manganese is an important mineral element that is a cofactor in many enzymatic reactions. It is essential for cartilage and bone development (1).

1. Linus Pauling http://lpi.oregonstate.edu/infocenter/minerals/manganese/ Excellent Source: Pineapple, Kale Good Source: Bananas, Raspberries, Strawberries, Artichokes, Beets, Collard Greens, Garlic, Peas, Potatoes, Sweet Potatoes, Swiss Chard Source: Blueberries, Cranberries, Asparagus, Avocados, Bok Choy, Broccoli, Brussel Sprouts, Carrots, Corn, Green Beans, Mushrooms, Onions, Parsnips, Peppers, Rutabaga, Spinach, Summer Squash, Winter Squash

Calcium Calcium is a mineral important to bone and tooth development, blood clotting, nerve cell communication and regulation of the heart (1). The majority of calcium in the body is found in the bones and teeth (2). The rest of calcium is found in soft tissue and blood, where levels are very tightly regulated to ensure proper physiological functioning (2). When blood levels of calcium drop too low, calcium from the bone is transferred to the blood (2). Sufficient calcium intake is important to ensuring a healthy skeleton. While dairy sources are well know to be rich sources of calcium, it can also be obtained from plant sources (2).

1. Harvard School of Public Health http://www.hsph.harvard.edu/nutritionsource/calcium.html 2. Linus Pauling http://lpi.oregonstate.edu/infocenter/minerals/calcium/ Good Source: Rhubarb Source: Artichokes, Beets, Bok Choy, Collard Greens, Kale

Selenium Selenium is one of the body’s essential minerals (1)(2). It is required in minute (trace) amounts, and can be toxic in larger amounts. It is part of several selenium-dependent enzymes, enabling reactions which prevents free-radical formation in the body (antioxidant activity). Selenium is also part of the enzyme that activates thyroid hormone, normal growth, development and metabolism (1)(2). The best food sources of selenium are seafood and meat. Plants will absorb more if grown in selenium rich soil; there is a wide variation in the selenium content of grains and other plants (2). Most of the soil in North America is selenium-rich. Studies in areas of the world with selenium-poor soils have found some association with greater risk of cancer and comprised immunity. In well-nourished populations, however, the disease-prevention role of larger amounts of selenium intake is still under investigation (2).

1. Whitney, E.N & Rolfes, S.R., (2002). Understanding Nutrition (9th ed.). Toronto: Wadsworth Thomson Learning.

2. Linus Pauling http://lpi.oregonstate.edu/infocenter/minerals/selenium/ Excellent Source: Mushrooms Source: Asparagus, Garlic

Iron Iron is a micronutrient vital to many of the body’s functions, primarily as a part of numerous proteins and enzymes. Chiefly, iron is a component of heme, a compound that makes up both the hemoglobin protein in red blood cells and the myoglobin protein in muscle cells (1). The role of these proteins is to transport and store oxygen throughout the body (2). Iron also plays a key role in energy metabolism (2). In addition, as part of an enzyme required for DNA synthesis, iron has a direct effect on growth, healing, immune function and reproduction (2). While iron can be found in many foods, the type of iron contained affects how well the body can efficiently absorb it. Meat, fish, poultry contain heme iron, which is the most effectively absorbed.

Legumes, vegetables and grains are good sources of iron but they consist of the non-heme form that is not as well absorbed by the body, an important consideration for vegetarians (1).

1. Whitney, E.N & Rolfes, S.R., (2002). Understanding Nutrition (9th ed.). Toronto: Wadsworth Thomson Learning.

2. Linus Pauling http://lpi.oregonstate.edu/infocenter/minerals/iron/

Source: Cherries, Artichokes, Asparagus, Beets, Brussel Sprouts, Collard Greens, Kale, Onions, Peas, Potatoes, Spinach, Sweet Potatoes, Swiss Chard

Copper Copper is an essential trace element. Some of the physiologic functions known to be copper dependent are; energy production, connective tissue formation, central nervous system functions and antioxidant functions (1).

1. Linus Pauling http://lpi.oregonstate.edu/infocenter/minerals/copper/index.html Good Source: Mushrooms Source: Grapes, Mangos, Nectarines, Pears, Artichokes, Asparagus, Avocados, Beets, Kale, Parsnips, Peas, Potatoes, Sweet Potatoes, Swiss Chard

Phytochemical PhytoChemicals PhytoChemicals are plant chemicals that may have potential benefits to health but are not considered essential nutrients (1). Research is being conducted to determine the roles of various phytochemicals such as carotenoids and flavonoids in disease conditions, yet associations remain inconclusive. While numerous studies have shown the benefits of eating a diet high in fruits and vegetables, it remains to be seen whether benefits can be attributed to individual phytochemicals or to other characteristics of the foods that they are found in (1).

1. Linus Pauling http://lpi.oregonstate.edu/infocenter/phytochemicals.html Allicin Allicin is a compound which breaks down to produce organosulfur compounds. These compounds are currently under investigation for their potential to prevent and treat disease (1).

1. Linus Pauling http://lpi.oregonstate.edu/infocenter/phytochemicals/garlic Anthocyanidins Anthocyanidins are a subclass of flavonoids (1). Some common food sources of anthocyanidins are red, blue and purple berries, red and purple grapes and red wine (1). These chemicals have been associated with improved blood vessel health in humans and animals (2).

1. Linus Pauling http://lpi.oregonstate.edu/infocenter/phytochemicals/flavonoids/ 2. 5 a day The Colour Way http://www.5aday.org/html/phytochem/anthocyanidins.php Ellagic Acid Ellagic Acid is part of the polyphenol subclass of phytochemicals (1). Common sources of ellagic acid are blueberries, blackberries, red grapes, raspberries, strawberries, cranberries and pomengranates (1,2). Cell culture and animal studies have shown that ellagic acid may slow the growth of some tumors and may cause the death of cancer cells in the lab (2). While research on ellagic acid is promising, there is no evidence yet to suggest that ellagic acid is benefitical in humans (2). Further studies are necessary to determine what protective benefits ellagic acid may have in the human body.

1. 5 a day The Colour Way http://www.5aday.org/html/phytochem/ellagic_acid.php 2. American Cancer Society http://www.cancer.org/docroot/ETO/content/ETO_5_3X_Ellagic_Acid.asp?sitearea=ETO Flavonoids Flavonoids are a large family of phytochemical compounds produced by plants (1). Scientists are interested in the potential health benefits of flavonoids associated with fruit and vegetable-rich diets. Higher intakes of flavonoid-rich foods are associated with a reduction in cardiovascular disease risk, but it is not yet known whether flavonoids themselves are cardioprotective.

1. Linus Pauling http://lpi.oregonstate.edu/infocenter/phytochemicals/flavonoids/

Glucosinolates The glucosinolate family of phytochemicals is found in all cruciferous vegetables such as broccoli, cauliflower, cabbage, brussel sprouts, radishes, etc. (1)(2). Glucosinolates are responsible for the unique taste of these vegetables. Because glucosinolates are water-soluble, some loss may occur when boiling cruciferous vegetables; therefore it is preferable to reduce cooking time, and to use steaming or microwave methods (2). A plant enzyme will break down the glucosinolates into compounds such as indoles and isothiocyanates, which are under intense investigation for their potential anti-carcinogenic properties (2).

1. Cruciferous Vegetables: Cancer Protective Mechanisms of Glucosinolate Hydrolysis Products and Selenium http://0-scholarsporal.info.innopac.lib.ryerson.ca/pdflinks/06052813033417050.pdf 2. Linus Pauling http://lpi.oregonstate.edu/infocenter/phytochemicals/isothio#intro Indole-3-carbinole Indole-3-carbinole is a product of the breakdown of glucosinolates in brassica vegetables like broccoli, cauliflower, brussel sprouts and kale (1). Indole-3-carbinole is being studied for its anti-carcinogenic properties, but to date animal studies have been inconclusive (1). While some evidence has supported the possibility that higher intake of cruciferous vegetables can reduce cancer risk, more research is necessary to determine what role phytochemicals such as indoles and glucosinolates play, either alone or in synergy with other compounds such as vitamin C, selenium and fibre, to provide protective benefits (1).

1. Linus Pauling http://lpi.oregonstate.edu/infocenter/phytochemicals/i3c/ Proanthocyanidins Proanthocyanidins are flavonols, another subclass of flavonoids (1). They can be found in chocolate, apples, berries, red grapes and red wine (1). Proanthocyanidins are being studied for their potentially preventative role in heart disease, cancer and urinary tract infections (2).

1. Linus Pauling http://lpi.oregonstate.edu/infocenter/phytochemicals/flavonoids/ 2. 5 a day The Colour Way http://www.5aday.org/html/phytochem/proanthocyanidins.php Inulin Inulin is the term used to describe a group of compounds that are naturally occurring in plants as storage carbohydrates (1). Some common plants that contain inulin include wheat, onions, bananas and chicory (1).

Inulin will often be described along with oligofructose, which is a derivative of inulin (1). Inulin and oligofructose are indigestible by the upper gastrointestinal tract and thus have a reduced caloric value; they promote the growth of intestinal bacteria; and they have a stabilizing effect on blood glucose and insulin secretion (1). These compounds are being used commercially as fibre supplements and to improve the taste and texture of low-calorie and low-fat foods respectively (1).

1. Ninness (1999). http://jn.nutrition.org/cgi/content/full/129/7/1402S#SEC1 Quercetin

Quercetin is considered one of the most widely distributed flavonoids in the diet. Some of the best sources include apples, onions, citrus fruits, teas and red wine (1)(2). Quercetin is being investigated for the role it may play in the prevention of heart disease, eye disease, arthritis, allergies and prostate health (2).

1. 5 a day The Colour Way http://www.5aday.org/html/phytochem/flavonols.php 2. University of Maryland Medical Centre http://www.umm.edu/altmed/ConsSupplements/Quercetincs.html#Uses Resveratrol Resveratrol falls into the polyphenol class of phytochemicals (1).This is a group of compounds believed to have antioxidant and anti-inflammatory properties (1). Common sources of resveratrol are grapes, grape juice, red wine, some berries and peanuts (1)(2). Resveratrol is of interest to scientists studying heart disease because of its abundance in red wine and red wine’s association with the French Paradox (2). Lab studies have demonstrated resveratrol’s cardioprotective effects in test tube experiments but there has yet to be any convincing evidence in human trials (2). Studies on lung cells demonstrated the anti-inflammatory properties of resveratrol, which may suggest a potential for reduced risk of lung disease and asthma (1). Animal and culture studies have also shown some possible role for resveratrol in cancer prevention and increased lifespan but its effects on humans is still unknown (2).

1. 5 a day The Colour Way http://www.5aday.org/html/phytochem/resveratrol.php 2. Linus Pauling http://lpi.oregonstate.edu/infocenter/phytochemicals/resveratrol/ Rutin Rutin is a derivative of quercetin. It is being studied for its antioxidant properties.

Carotenoids Carotenoids Carotenoids are the class of pigments that give plants their red, yellow and orange colour (1). Frequently consumed carotenoids include beta-carotene, lycopene, lutein & zeaxanthin (1). Carotenoids can be characterized by their provitamin A activity – that is, their ability to convert to vitamin A in the body (1). Betacarotene is a provitamin A carotenoid while lycopene, lutein & zeaxanthin do not have provitamin A activity.

Fruits and vegetables provide the majority of the carotenoids in the North American diet (1). In plants, carotenoids function as antioxidants. However, the health benefits of this antioxidant activity in the human body are still unclear (1). It would appear that the most essential function of carotenoids is as a source of vitamin A. Currently, epidemiological studies are being conducted to determine the carotenoids role in heart disease, some cancers and some eye diseases.

1. Linus Pauling http://lpi.oregonstate.edu/infocenter/phytochemicals/carotenoids/ Beta-Carotene Beta-carotene is the carotenoid that gives fruits and vegetables their orange and yellow colour (1). Rich sources of beta-carotene include carrots, winter squash, sweet potatoes and even spinach (the green pigment hides the underlying orange and yellow pigments) (1). Beta-carotene has provitamin A activity, which means that it can convert to vitamin A in the body (1). Beta-carotene has been studied for its role in some cancers and heart disease. No consistent association has been found between consumption of beta-carotene alone and reduced lung cancer risk but there may be a potential inverse relationship between total carotenoid intake and lung cancer risk (1). However, beta-carotene supplementation and high-risk populations (such as smokers) showed a possible increased risk of lung cancer (1). While the results of several prospective studies indicate that people with higher intakes of carotenoid-rich fruits and vegetables are at lower risk of cardiovascular disease, it is not yet clear whether this effect is a result of carotenoids or other factors associated with diets high in carotenoidrich fruits and vegetables (1). Further research is necessary.

1. Linus Pauling http://lpi.oregonstate.edu/infocenter/phytochemicals/carotenoids/ Lutein & Zeaxanthin Lutein & Zeaxanthin are the carotenoids found in the eye’s retina (1). While they do not have provitamin A activity, they may have an antioxidant function during light absorption (1). They are efficient absorbers of blue light and may potentially prevent oxidative damage, which may play a role in reducing the risk of age-related macular degeneration (ARMD), a leading cause of blindness in North America (1). Some studies have suggested that high consumption of these carotenoids is associated with a lower risk of ARMD, while other studies have shown no such relationship (1). Further study is necessary to clarify the relationship between dietary lutein and zeaxanthin and the reduced risk of ARMD. In addition, due to the fact that lutein and zeaxanthin are the only carotenoids found in the eye, there is interest in the role they may play in cataract prevention (1). Recent studies have shown that high consumption of foods rich in these carotenoids resulted in reduced cataract development (1). However, further studies are necessary to determine the role of lutein & zeaxanthin and/or foods rich in these compounds in cataract development. Dark green leafy vegetables are rich sources of lutein & zeaxanthin (1).

1. Linus Pauling http://lpi.oregonstate.edu/infocenter/phytochemicals/carotenoids/#armd

Lycopene Lycopene is the carotenoid that gives tomatoes, pink grapefruit, watermelon and guava their red colour (1).

While small amounts can be found in a number of fruits and vegetables, tomatoes – particularly when cooked and processed – are the predominant source of lycopene in our diets (1). Lycopene does not have provitamin A activity, which means that the body does not convert this carotenoid into vitamin A (1). However, it is considered an effective antioxidant as it is readily absorbed and distributed throughout the body (2).

Epidemiological, animal and experimental studies have suggested that lycopene may have a role in heart disease and some types of cancer prevention particularly prostrate cancer (2). However, further research is necessary to determine lycopene’s and/or the tomato’s function in disease prevention (3).

1. Linus Pauling http://lpi.oregonstate.edu/infocenter/phytochemicals/carotenoids/index.html 2. Rao & Agarwal (2000) http://www.cmaj.ca/cgi/content/full/163/6/739 3. Harvard School of Public Health http://www.hsph.harvard.edu/nutritionsource/fruits.html#references Antioxidants Antioxidants are substances that act as free-radical scavengers (1). They protect and defend against highly reactive metabolism by-products (free-radicals) that can cause cell damage in the human body (1). Fruits and vegetables contain an abundance of antioxidants that come in the form of vitamins, minerals or phytochemicals (2). Some well-known antioxidants are vitamin C, vitamin E, selenium, and the carotenoids (2). Antioxidants have been investigated for their role in the prevention and treatment of cancer, heart disease, eye diseases and other health conditions (2). So far, there has been little evidence in human trials to suggest that individual antioxidants have specific protective benefits, despite some promising lab and animal studies (2). Because of the complex makeup of fruits and vegetables, it is difficult to determine the effects of each individual component without considering the interactions of all the components together (2). Research continues to be done to further clarify the role of antioxidants in our diet.

1. Linus Pauling http://lpi.oregonstate.edu/infocenter/glossary.html 2. Harvard School of Public Health http://www.hsph.harvard.edu/nutritionsource/vitamins.html Protein There are two types of protein that come from foods (1). Complete proteins come from meat and dairy sources, while incomplete proteins come from plant sources such as vegetables, bean, nuts and grains (1). Vegetarians, or people who consume a mostly plant based diet, should take care to consume protein from a variety of sources (1). While protein makes up many of the building blocks that power the body’s functions, little is known about protein’s role in chronic disease (1).

1.

Harvard School of Public Health http://www.hsph.harvard.edu/nutritionsource/protein.html