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