Nutrition From Whole Natural Food Is the Key to Physical Wellness

Prescription drugs rather than nutrition is America's first line of defense against disease. Conventional medicine, upon which America's health care system is built, is targeted towards treating disease with drugs. Prevention or cure is tucked away in the corner while disease symptoms receive all the attention. Good bacteria... Natural detoxification...

Naturopathic medicine is a part of alternative medicine that seeks, well, an 'alternate' path to resolving disease. Rather than focus on merely treating the symptom of disease, naturopathic medicine seeks to discover the underlying cause of the disease. It then treats that cause with herbs and food. This is where proper nutrition comes in.

Essential fatty acids... Fiber... MSG and excitotoxins...

The lack of nutrition is almost always, either fully or partially, the basis for disease. In August of 2002 representatives from government, industry, academia, chariatable foundations, health professionals, and civil society from all across the globe met for the World Summit on Sustainable Development. Two of the issues addressed were deficiencies due to nutrition and chronic diseases.

(Read about a common flavor enhancer found in almost every kitchen pantry that will enhance nutrient absorption.)

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People who have successfully lost weight, and kept it off, know that food and nutrition are critical. Their success could help others reach their weight loss and health goals.

Do you have a successful weight loss story that you would love to share? If so, click here.

Vitamins are manufactured in two forms, natural and synthetic. Natural vitamins are manufactured without artificial flavoring, colors, and preservatives. Synthetic may contain one, two or all three artificial ingredients. I recommend reducing all artificial ingredients as much as possible, thus optimizing its nutrition content. No one knows the cumulative long term effects of these ingredients. Read the ingredent label carefully.

Although we do not think about it, we assume that our bodies are absorbing all of the nutrients from the food that we eat. Studies continue to show that the human body was designed to operate as a whole, and not in separate, isolated pieces.

It has been discovered that the small intestine requires a little fat in order to absorb fat-soluble vitamins and carotenoids. Fat-soluble vitamins include vitamin E (such as found in spinach and broccoli), vitamin K (found in cabbage, cauliflower, turnip greens) and vitamin D (found in fish and fortified dairy products.)

Carotenoids are found in red, orange, and yellow vegetables. They have antioxidant properties and there are almost 600 carotenoids known. In order for carotenoids and the fat-soluble vitamins to be absorbed by the small intestine, they should be eaten along with olive oil or some other healthy oil.

Women who are pregnant, are thinking of becoming pregnant, or who are breast-feeding should make certain they are taking the following three items to ensure their baby's health and full development: (1) folic acid (2) calcium and vitamin D and (3) omega-3 (DHA.) Proper nutrition is essential for these women.

Adequate amounts of folic acid, a B vitamin, is necessary to protect against neural tube defects. Neural tube defects affects the brain and spinal cord of developing babies. Folic acid has been shown by studies to reduce a woman's risk for heart disease and breast and colon cancer. It is found in leafy, green vegetables, beans, peas, and nuts. The recommended daily amount of folic acid is 400 micrograms (Mcg.)

If the woman doesn't get enough calcium in her diet, it will be taken from the woman's bones to provide bone growth for the baby. Seafood such as sardines with bones and salmon with bones are a good source of calcium. It is also in milk and cheese. Vitamin D is found in fortified milk and dairy products and in cereals and bread.

The third important nutrient in the expectant woman's diet is omega-3s. This fatty acid can also be found in fatty fish such as salmon and sardines. Nutrition is everything when it comes to health.

Eat your vegetables! We were told that as children growing up. Apparently this message has not gotten through, and our nutrition has suffered. The American Journal of Preventative Medicine reported on two studies it looked at which indicate that only 28 percent of adults meets the USDA (United States Department of Agriculture) guidelines for fruit consumption; only 32 percent meet its guidelines for vegetables. Less than 11 percent of adults meet current USDA guidelines for fruit and vegetables.

The benefits to increased fruit and vegetable intake are multiple. A diet full of fruit and vegetables will decrease the risk of obesity, cardiovascular disease, diabetes and some cancers.

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Cooking temperatures above 225 degrees changes the molecularstructure of the food damaging precious nutrients. Severelyovercooked food such as meat cause carcinogens (cancer-causingagents) to form.

To compensate for lower cooking temperatures, you need to cook the food longer. It should be cooked 50 percent longer at 225 degrees than it was at 350 degrees.

Here’s the math to figure it out. Suppose that a certain food took an hour and a half to cook at 350 degrees. An hour and a half is 90 minutes (60 minutes=1 hour; therefore multiply 60 minutes by 1.5.) We are now going to cook this food at 225 degrees. But we have to cook it 50 percent longer. Multiply 90 minutes by 1.5. That gives you 135 minutes or 2 and a quarter hours.

Multiply 1.5 by however long you cooked your food at 350 degrees.The result is the number of minutes you now have to cook it at the lower and safer temperature of 225 degrees.

My father used to save the liquid when my mother cooked vegetables. He called it pot liquor. He knew that cooking removed a lot of the nutrition from the veggies. The nutrients wound up in the water. Instead of throwing the water down the drain, he drank it.

Parkinson's Disease- is a neurodegenerative disease caused by a constant depletion of nerve cells, especially those located in an area of the brain known as substantia nigra. Symptoms of Parkinson's include slow movements, tremor when at rest, muscle rigidity, and abnormality in walk.

Some causes of Parkinson's disease are:

omega 3 fatty acid, vitamin D (4,000 IU daily), vitamin E, vitamin B2 (riboflavin.)

Green tea contains an antioxidant known as EGCG. The incidence of age-related Alzheimer's and Parkinson's diseases, and other neurological diseases, are substantially lower in Asian cultures which drink a lot of tea.

Upon follow-up tests on the mice given green tea extract, EGCG was found to have stopped additional brain cells from dying, and lessened compounds that lead to brain lesions. EGCG amazingly triggered the regeneration of nerve cells that were already damaged.

Include two to four cups of green tea to your current regimen. The quantity of green tea extract given to the mice was equivalent to this many cups of green tea.

Alzheimer's Disease- omega 3 fatty acid, beta-carotene (high dosages), promegranate juice, exercise (mental & physical), lithium: take 10 to 20 mg. of lithium aspartate or lithium orotate daily (blocks the major Alzheimer's pathways); German researchers have found that 600 mg of alpha lipoic acid (ALA) along with 300 mcg (micrograms) of biotin daily arrested further progress of this disease (it was found that the extreme dosage of ALA depleted biotin); aluminum has been linked to this disease.

Quercetin is potent in protecting against Alzheimer's disease. It prevents aluminum from being absorbed.

Studies have shown that several nutrients are proven chelators of aluminum:

(1) magnesium citramate- Magnesium reduces brain levels of mercury and the citramate, a combination of citrate and malate, has been shown to significantly stimulate elimination of aluminum from the body.

(2) magnesium or calcium ascorbate- A study found ascorbate to be a very effective chelator of aluminum, especially when the aluminum was bound to brain cell DNA. Taking higher doses of ascorbate with the magnesium citramate increased the removal of aluminum even more.

(3) malate- Malate was shown to be one of the more effective aluminum chelators for the brain.

(4) calcium pyrurate- Pyruvate has been shown to effectively prevent aluminum absorption.

Vitamin E lowers the risk of Alzheimer's disease by 67%!

There is a caveat though. One-fifth of Americans over the age of 40 do not make enough stomach acid in order to absorb vitamin B-12 from the protein in meat, eggs, and dairy products, or from supplements. Vitamin B-12 can be supplied via injections. Check with your physician to see if monthly injections is doable for you.

Researchers at the University of Montreal wanted to find out which nutrients patients with Alzheimer's are deficient in. They recruited 36 people who were in the early stages of this diesease along with their caregivers. The control group consisted of almost 60 healthy subjects.

In the study which lasted more than 18 months, the university researchers interviewed all of the subjects and their caregivers at least four times to assess dietary and supplement intake. The healthy subjects were found to have taken significantly more calories and nutrients.

Alzheimer's patients were deficient in dietary fiber and protein. They also had lower levels of calcium, iron, zinc, vitamins A, K, and omega-3 fatty acids. The University of Montreal researchers commented, "This vulnerable population would benefit from systematic dietary assessment and intervention to prevent further deterioration in food consumption and increased nutritional risk."

Risk Factors for Alzheimer's Disease:

Genetic: the presence of the Apo lipoprotein E epsilon4 (APOE e4) allele, which is common among Africans, Inuits, Amerindians, and Northern Europeans.

Dietary: trans fatty acids (partially-hydrogenated vegetable oils) and elevated homocysteine levels.

Environmental: smoking, obesity, and exposure to fluoride, aluminum, and mercury.

Autism- avoid vaccines containing thimerosal (50% ethyl mercury by weight.)

ADHD- omega 3 fatty acid

Muliple Sclerosis- vitamin D, omega 3

Age-related macular Degeneration (AMD)- leading cause of blindness for people over 50 years old; 3 or more servings of fish per week; lutein (leafy green vegetables), zeaxanthin (yellow corn, orange pepper, kiwifruit, squash, mango, honeydew, broccoli, egg yolk.)

A study involving 3,977 men and women 55 years old and over found that eating simple carbohydrates increased the risk for AMD. Those who ate more than normal amounts of high glycemic foods such as white bread and rice were 17% more likely to develop AMD.

The study was conducted by the USDA Human Nutrition Research Center on Aging at Tufts University. Authors of study advise eating more whole grains such as brown rice and whole grain bread, and cutting back on sodas and other sugary sweets. More...

According to research though, a person would have to eat about 50 olives a day to get the amount of HTS to make a difference. Olives and the oil derived from them should be used in conjunction with nutrients like lutein and astaxanthin.

Diverticulitis- a painful intestinal condition that happens when pouches (diverticula) in the wall of the large intestine become inflammed and infected. This condition results when the large intestine has been neglected, and inflammation creates a weakness in the intestinal wall.

Diverticulitis is always preceded by diverticulosis (when pouches start to bulge outward through weak points in wall of digestive tract.) Approximately 1 in 10 Americans over the age of 40 have diverticulosis; 1 in 2 over 60 have it.

Most people who have diverticulosis have no symptoms, but some may experience cramps, bloating and constipation. In addition there may be a change in stools, chronic gas, frequent headaches, and/or skin rashes.

Ten percent to twenty-five percent of people with diverticulosis develop diverticulitis. Symptoms of diverticulitis include (1) pain and tenderness around left side of lower abdominal region (2) fever and chills (3) nausea and vomiting (4) cramps (5) constipation and (6) occasionally, noticeable blood in the stool.

A preventive measure is a healthy digestive system. Fiber promotes healthy flora in the gut, and it binds and transports excess bile acids and potential inflammation-causing substances out of the system.

Eat a high-fiber diet. Get plenty of WHOLE grains, and eat at least 9 servings of fruits and vegetables such as prunes, apples, kidney beans, lima beans, Brussels sprouts, broccoli, carrots,etc.

Be certain to chew food thoroughly, limit fluid intake with meals, reduce the amount of refined carbohydrates you eat, and avoid antacids. Also be certain to get adequate omega-3 fatty acids.

Tuberculosis- vitamin D (from a study conducted by British researchers at Queen Mary's School of Medicine and Imperial College.)

Prostate Cancer- a study of men who are genetically prone to develop prostate cancer shows that high levels of omega 3 fatty acids could slow its progression. Prostate cancer is the leading killer of men in the United States of all cancers. Omega 3 is found in mackerel, lake trout, herring, sardines, albacore tuna, and salmon.

Cancer- people in the southwestern part of the United States have lower rates of over a dozen cancers than those who live in the Northwest. The key is sunlight. Higher levels of vitamin D has been proven to prevent cancer.

High Blood Pressure- the following natural supplements will lower blood pressure in hypertensives:

Cinnamon

Studies consistently show that cinnamon significantly reduces blood sugar levels, triglycerides, LDL cholesterol, and total cholesterol in people who have type 2 diabetes. Additionally, cinnamon supports the digestive system, relieves constipation and the pain and stiffness of muscles and joints.

Cinnamon contains anti-inflammatory compounds that soothes arthritis, helps to prevent urinary tract infections, tooth decay, and gum disease. It is a powerful anti-microbial agent that can also kill E. coli and other bacteria.

Taking 14 healthy people, Dr. Hlebowicz used ultrasound imaging to measure the gastric emptying rate (GER) after they had ate a bowl of rice pudding without any spice. Approximately 6 grams, slightly less than 1 1/3 teaspoons, of cinnamon was added to the pudding. The cinnamon drastically delayed gastric emptying and lowered post-eating blood sugar levels.

Post-meal blood sugar (glucose) levels have been linked to a higher risk of diabetes complications such as cardiovascular disease.

Gluten

Gluten is a protein that is found in the grains wheat, rye, barley, and possibly oats. People who are ‘gluten sensitive’ can’t make the digestive enzymes which are required to break gluten down into amino acids. The body then interprets the gluten as an invader, and sends an army of anti-bodies to fight it. Gluten is one of the most complex proteins in the human diet.

Gluten is present in all types of baked goods in which wheat, barley, rye, or oats are ingredients. This includes baked organic products. This means that all pies, cakes, cookies, breakfast cereals, crackers, pizza, pasta, and many other products which are not labeled ‘gluten-free’ contain gluten. Gluten is also used for as a thickening agent and fortexture in thousands of packaged products.

Did you know that:

An estimated 95% of the types of prepared foods that line supermarket shelves contain some form of gluten?

The wheat that is eaten today is bioengineered to have almost 90% more gluten than the type our grandparents ate?

A sensitivity to gluten is often mistaken for celiac disease. Celiac disease is an autoimmune disorder which is set off by gluten. The disease causes damage to the hairlike projections (villi) which line the small intestine. These projections are necessary for proper nutrient absorption from the food that is eaten. Celiac disease affects approximately 1 out of every 133 people in the United States.

Gluten sensitivity can produce several symptoms. Some of thesesymptoms are: arthritis, attention deficit hyperactivity disorder(ADHD), irritable bowel syndrome (IBS), and lupus. Some peoplemay also experience frequent headaches, fatigue, eczema, loss ofmuscle coordination, osteoporosis, a weakened immune system, orweight loss/weight gain.

A diagnosis of gluten sensitivity is difficult, and it is frequently misdiagnosed. Many doctors test only for celiac disease. Non-celiac gluten sensitive people (NCGS) comprise about 1 in every 7 or roughly 15 percent of the population.

Gluten sensitivity is not a disease and therefore there are no cures. It is triggered by ingesting products containing gluten. The only way to avoid its complications is to stay away from foods containing gluten. Obviously every one who is gluten sensitive must avoid all wheat, barley, rye, and oat products.

Look for labels which state gluten-free. Products made with corn, soy, rice or any other gluten-free grain is alright. It would also help to carefully scrutinize food labels. Dairy products should be avoided by the gluten sensitive population.Dairy products such as milk, ice cream, cheese, and yogurt contain the milk protein casein. Many people who are gluten sensitive react negatively to casein.

Eating whole foods will go a long way towards avoiding glutencontaining products. Gluten is in the vast majority of processedcanned and packaged goods. Whole foods consist of fruits, vegetables, nuts, lean organic meats, and legumes to name a few.

To ensure that you are getting all the nutrients necessary for a healthy body, take a quality multivitamin/mineral tablet. Fish oil or omega-3 capsules should also be taken. The omega-3 fatty acids in these capsules will help to reduce any inflammation, and protect against accidental consumption of gluten.

Bovine Growth Hormone

BGH stands for bovine growth hormone. Bovine growth hormone isan artificial hormone made by the Monsanto Corporation and Eli Lilly & Company. BGH’s full name is recombinant bovine growth hormone or, rBGH.

Bovine growth hormone was introduced and given the green light by the FDA (Federal Drug Administration) in 1993. It was in the marketplace by 1994.

Several studies have revealed that BGH is linked to colon, breast, and prostate cancers. BGH is injected into dairy cows in order to increase milk production. While BGH injected cows are allowed by law in the United States, Europe and Canada ban its use.

BGH is a health risk for dairy cows also. It causes an udder infection called mastitis. Dairy cow industry data show that up to 80 percent of dairy cows injected with BGH developed mastitis. In addition to endangering the cow’s health, mastitis causes the cows’ milk to become contaminated with pus. This infection is treated with antibiotics which filters down into the milk. The consumer who drinks milk also drinks the pus and the antibiotics!

When a person drinks milk from a cow which has been given BGH,he receives excess IGF-1 (insulin-like growth factor.) Insulin-like growth factor is normally produced by the body. But in excess it provides fertile conditions to stimulate cancerous cells.

The majority of American dairy cows are unfortunately injected with BGH. The Food and Drug Administration (FDA) claims that it sees no potential danger in this artificial hormone despite many rat studies, including one in 1990 by the Monsanto Corporation, to the contrary.

Milk and cheese from BGH injected cows are not labeled as such. The FDA requires no such law. As a matter of fact, the FDA bans dairy producers and retailers from labeling their products hormone-free. The only way you can know that the milk or cheese that you purchase from your local supermarket is BGH-free is if it is labeled NO rBGH.

The Monsanto Corporation and Eli Lilly & Company stand to losemillions of dollars if dairy producers had to label their products hormone-free. As so often happens in American society, money ‘talks.’ The FDA which is supposed to have the consumer’s interest at heart has bowed to corporate pressure.

Europe and Canada protect not only their people’s health, but that of the cow also. What can you as a milk consumer do? Refuse to purchase dairy products which don’t have the ‘NO rBGH’ label.

Eggs

Eggs still suffer from the bad reputation that was conferred on them in the 1990s. Unfortunately many people don't eat them because of the fear of cholesterol. Two more studies have been performed on eggs testing the impact of dietary cholesterol on the participants.

In one study 33 participants over the age of 60 ate one egg a day for 5 weeks. Their cholesterol levels remained the same. However their levels of lutein increased by more than 25% and zeaxanthin increased almost 40%. Lutein and zeaxanthin are carotenoid antioxidants necessary for general vision health and reducing the risk of age related macular degeneration.

The other study tested two levels of egg intake, versus zero egg intake, in a group of 24 women. Cholesterol levels rose in the zero egg intake group while it didn't in the egg intake group. Lutein and zeaxanthin levels rose in both groups.

The yolk of the egg contains most of the nutrients as well as the fat. Egg whites have most of the protein. The table below gives the nutrient breakdown between egg whites and yolks.

Nutrient White Yolk

calories: 17 | 55

Free-ranged, pastured hens produce more nutritious eggs than commercially-raised hens. Eggs from pastured hens may contain:

Cooking the Perfect Hard-boiled Egg

This method will assure eggs are tender, not rubbery, and have no green ring around the yolk:

1. Put as many eggs as you want or can fit in one layer on the bottom of a pan. Put the pan in the sink and run water into the pan until it is one inch over the top of the eggs. Put the pan on a burner, and turn the burner to medium high.

2. Let the water come to a boil. Put the lid on the pan when the water is boiling. Move the pan onto a cold burner. Leave the lid on. Set the timer for 15 minutes for large eggs, 12 minutes for medium or 18 minutes for extra large.

3. Put the pan in the sink when the time is up and run cold water into the pan until the eggs are cool. Put eggs into the refrigerator if you are going to use them later, or peel them if you are going to use them right away.

4. Gently tap a cooled egg on a countertop or table until it has cracks in it. Roll the egg between your hands until the cracks turn into small crackles all over the egg.

5. Use your fingers to start peeling off the shell at the large end of the egg. If you need to, you can hold the egg under running cold water or dip it in a bowl of water to make peeling easier. Throw out all the pieces of egg shell. (Do not peel eggs until shortly before you eat them. Eat them all within a week of cooking.)

Source: American Council on Science and Health

Iron

The mineral iron is a part of the hemoglobin of the red blood cell. It assists in transporting oxygen to the different cells in the human body. Iron is also an oxidant.

An oxidant is the opposite of an antioxidant. Antioxidants fight disease-causing free radicals whereas oxidants promote free radicals. Free radicals are responsible for chronic diseases such as cancer, heart disease, and more. When the body stores excess iron, problems such as free radical production result.

There are two types of dietary iron: heme iron which is found in meat and fish and nonheme iron which is found in plants. Your body will absorb all of the heme iron found in meats. From plant-based foods, the body will absorb only what it needs. There is never a fear of over-absorption.

About 24 million people worldwide are at risk for a genetic disorder known as hemochromatosis. People with this disorder store excessive amounts of iron. This presents a problem when the diet is high in meat (including poultry and fish.)

Milk

Most of us grew up drinking cow's milk, and to talk against it is practically un-American. Truth be told however, you'd be surprised at what is involved in commercial milk production. The innocent looking 'Got milk?' commercials hide a dark and dangerous side to milk.

Commercial milk comes from factory-farmed cows. These cows are crammed into stalls in massive warehouses and fed pesticide saturated grain. The cow's natural diet is grass--not grain. They are also routinely given recombinant bovine growth hormone in order to increase milk production by 10 to 15 percent.

Bovine growth hormone is a genetically modified hormone. It has been implicated in causing udder infections, reproductive and digestive problems, sores and lacerations, and other medical issues in cows. Bovine growth hormone (BGH) has been linked to cancer, diabetes, and high blood pressure in human beings.

Living conditions for factory-farmed cows are despicable. They are confined and stand in one place without the ability to move or turn around. Factory-farmed cows receive no sunlight. They frequently get sick from their living conditions and diet. To combat this sickness, they are given antibiotics.

I provide these details so that you know that commercial milk originates from sick cows. Milk is then pasteurized and homogenized. Pasteurization involves heating the milk anywhere from 145 to 161.6 degrees fahrenheit. The purpose is to destroy harmful bacteria.

Not only does pasteurization destroy the bad bacteria, it also destroys the good bacteria. This process also destroys vitamins A, D, B-6, and B-12. Pasteurization ruins the milk's protein structure and natural enzymes. One of the enzymes destroyed is the digestive enzyme lactase.

This is the reason that many people cannot drink milk. They are lactose intolerant. Without lactase to help break down the milk sugar lactose, the human body cannot assimilate the milk sugar. Pasterization leaves milk already contaminated with pus from sick cows virtually dead--lifeless.

Pasteurized milk can cause digestive porblems such as celiac disease, Chron's disease and IBS (irritable bowel syndrome.) Pasteurization destroys the enzyme phosphotase making it difficult for the body to absorb calcium. This enzyme is instrumental in calcium uptake.

Milk is also homogenized. Homogenization reduces the size of fat particles by one-fourth. This process also prevents the cream from separating. Due to homogenization, the enzyme xanthine oxidase moves intact into the milk drinker's bloodstream, and attacks tissue in artery walls and heart muscle. Lesions result which the body attempts to heal with cholesterol. This leads to scar tissue, calcified plaques, and the build-up of cholesterol and other fatty deposits.

Organic milk can be problematic too. Although cows cannot be fed grain which has been treated with pesticides, they can be fed grain. Cows though have to be antibiotic and hormone-free. The problem comes from the fact that even though organic, the milk is ultra pasteurized.

Ultrapasteurized milk is given more intense heat than pasteurized milk. The results are the same though. Protein structure is severely damaged and vitamins and enzymes are destroyed.

After pasteurization and homogenization, milk, including organic, is no longer nutritious. Milk is also linked to an increased risk to developing prostate cancer.

Many health-conscious consumers are turning to raw milk. This milk is not pasteurized or homogenized. Neither does it come from factory-farmed cows. Is raw milk safe? When sanitary practices are observed, raw milk is safe. Despite what the milk industry says, pasteurization and homogenization is not needed.

Pasteurization is only required when cows are factory-farmed. By its very nature, factory-farming breeds disease and sickness.

Vitamin B-12

Vitamin B-12 is essential for optimum liver function; it is also necessary for brain and nervous system operation. This is one of the vitamins in which many people are deficient. This is especially true in older adults and vegetarians.

Age plays a large part in vitamin B-12 deficiency. 30 to 40 percent of adults over 50 years old suffer from atrophic gastritis which injures the stomach lining. The damage makes it very difficult for the stomach to produce the acid required to absorb B-12.

Signs of B-12 deficiency can be tingling, numbness or pain in hands or feet, dizziness, balance problems, depression, impaired memory, confusion and decreased cognition. This can be a contributing factor of dementia. Low levels may even raise the risk for heart disease and osteoporosis.

When impairment of the nervous system results from vitamin B12 deficiency, weakness, dizziness, and tremor are a few of the symptoms. These can mimic the effects of Parkinson's disease, multiple sclerosis, vertigo or neuropathy (nerve damage that causes pain or numbness.)

Low B-12 levels or deficiency can often lead to irritability, apathy, confusion, forgetfulness, serious depression, dementia, paranoia and/or hallucinations. It can also lead to symptoms which can be mistaken for Alzheimer's disease. Also:

romaine lettuce

Apples

Apples can be called a superfood. They are packed with free radical destroying antioxidants. One of these antioxidants is quercetin a flavonoid. It protects artery walls from damage and keeps blood flowing smoothly.

There are eight varieties of apples: Granny Smith, McIntosh, Braeburn, Empire, Jonagold, Jersey Mac, Golden Delicious, and Red Delicious.

The apple is one of the most-researched of all fruits. Large scale human studies have shown that the nutrients in apples fight life-threatening diseases. The Iowa Womens Health Study named apples as one of only three foods that are most effective at reducing the risk of death from heart disease among postmenopausal women. The other two are pears and red wine.

Other large studies have discovered that the apple reduces the risk of lung cancer and type 2 diabetes. They have also been found to assist women in losing weight.

Apples are a great source of antioxidant flavonoids. According to a review published in Nutrition Journal, an apple a day provides the same antioxidant boost as 1,500 mg of vitamin C. They contain a large amount of soluble (dissolves in water) fiber.

But, according to a study performed in 2005, the Red Delicious apple has more antioxidants in its peel than any other variety.

People who eat apples are less likely to have strokes than people who don't. In parts of the world where fruits and vegetables make up a large part of the diet, very few people get arthritis. Nutrition experts link this to the mineral boron which is found in apples.

A 5-year study of more than 2,500 men from Wales found that those who ate 5 or more apples a week were able to fill their lungs with more air than those who didn't eat apples.

green tea

The health benefits of green tea are widely known. It contains a catechin known as EGCG (epigallocatechin galiate.) Catechins belong to the polyphenol family and are widely heralded for their disease prevention and anti-aging properties.

Catechins have been recognized for thousands of years to (a) neutralize the effects of harmful fats and oils (b) stop bacteria and viruses such as HIV, hepatitis, and herpes, and (c) improve digestion. Catechins protect against brain and liver oxidation and promote healthy gums too.

EGCG is an antioxidant which is 25 to 100 times more powerful than vitamins C and E. It fights against Alzheimer's and autoimmune diseases, AIDS, and cancer. EGCG is found in large quantities in green tea.

A study on 'moderately' diabetic and severely diabetic mice was performed using EGCG and the drug Avandia. The moderately diabetic mice did just as well on green tea with EGCG as mice who were given Avandia.

Severely diabetic mice did not do as well on EGCG. Researchers said the EGCG, though less potent than Avandia, “exerted changes that were similarly beneficial.”

When the research team examined the mice at the end of the study, they found that EGCG saved the insulin-producing tissue, and limited the damage that could make diabetes worst.

Krill Oil

Krill are small shrimp belonging to the crustacean family. Whales and other large marine creatures feed on them. Krill contains a natural blend of phospholipids, antioxidants, and omega-3 fatty acids.

Krill live in cold water. They can be found in the Antarctic and North Pacific oceans. The largest biomass on earth, these oceans contain about 500 million tons of krill.

The phospholipids deliver omega-3 fatty acids directly to the body's cells. Krill oil deliver the following benefits:

The best krill oil is Antarctic Pure Krill Oil with genuine neptune krill. Unlike fish oil, there is no fishy taste. You also don't have to worry about rancidity because krill oil is loaded with the antioxidant astaxanthin.

Folic Acid

A deficiency of folic acid will raise your risk of cancer, heart and blood vessel disease, depression, dementia, and having children with birth defects. Many people have a folate deficiency.

Folate is sensitive, and breaks down fast. After picking anything containing folate, storage between 24 and 48 hours reduces its strength by more than 50 percent. Heat and cold can destroy even more of the folate (up to 90% in some cases.)

Folate can be found in just about anything green. Beans, nuts, wheat germ, liver, oysters, salmon, and brewer's yeast are also good sources. You can maximize folate content by eating sources raw.

Cranberry Juice

Almost all strains of the common cold are caused by viruses (viral.) Researchers from St. Francis College, Mount Sinai School of Medicine teamed up with researchers from New York University to study the effects of cranberry juice on viral strains. Cranberry juice is chock full of vitamin C, and has commonly been used to fight urinary infections. Nutrients in cranberry juice stops bacteria from sticking to the inner walls of the bladder.

Their research has discovered that cranberry juice successfully destroyed 3 different strains of viruses. The cranberry juice used was the ordinary variety that you can find in any grocery store. They have found that dilutions as low as 20 percent were effective.

It should be pointed out however that the viral strains used in the research were not related to the cold virus. Further research is needed to find out if cranberry juice is as effective against the common cold.

Reveratrol

Resveratrol, also known as red wine extract, is an antioxidant found primarily in the skins of red grapes used for wine. It became the focus of study when it was realized that the French people have lower rates of heart disease than other nations.

What made this the more astounding is the French's high consumption of fatty foods. This phenomenae became known as the French paradox. It was then suspected that their high consumption of red wine had something to do with their low heart disease rates.

Research shows that resveratrol is 20 times as powerful as vitamin C and 50 times as powerful as vitamin E. Laboratory tests on mice has found that it: (1) preserves strong arteries (2) promotes normal cholesterol levels (3) gets rid of extra fats in the digestive tract (4) revitalizes circulation (5) maintains a safe homocysteine range (6) improves blood flow and (7) keeps a healthy blood pressure.

Resveratrol was discovered in the late 1980s by Leroy Creasy of Cornell University. After exhaustive experiemnts, he also found out that red grapes grown in the Bordeaux region of France contain the most potent resveratrol.

Resveratrol contains the bioflavonoid oligomeric proanthocyanadine (OPC.) OPC can also be found in most berries, turmeric, and apples. OPCs protect the body against the aging effects of free radicals.

Red grapes contain the highest amounts of OPCS. They have 10 times the amount of flavonoids than white grapes.

Chia Seeds

Chia seeds come from the chia plant, also known as salvia hispanica. Chia seeds have the highest omega-3 content of any plant (almost 5 grams in 1 ounce.) One ounce of dried chia plants have 11 grams fiber, 4 gram protein and 179 milligram calcium. The plant also has more antioxidant levels than flaxseed.

Unlike flaxseed, chia seeds do not have to be ground in order to be eaten. It has a slightly 'nutty' taste.

Quercetin

Quercetin (pronounced "kwer-suh-ten") is a phytochemical found in onions, broccoli, kale, blueberries, cranberries, red apples, and red grapes. Red apples are one of the best sources of quercetin.

Researchers at Cornell University have found that quercetin is more potent than even vitamin C in protecting against Alzheimer's disease. "Red apples have some of the highest levels of quercetin...and may be among the best food choices for fighting Alzheimer's...", said study author C.Y. Lee.

An animal study condicted at Cornell University proved quercetin to be more powerful than vitamin C in neutralizing the damage done by free radicals exhibited in people diagnosed with Alzheimer's disease.

Vitamin E

Vitamin E is fat-soluble and an antioxidant. Vitamin E is found in its natural form existing in eight different sub-types. There are four sub-types of tocopherols and four sub-types of tocotrienols. The sub-types of tocopherols and tocotrienols are named alpha, beta, gamma, and delta (after the first four letters of the Greek alphabet.)

Recent studies have discovered that gamma-tocopherol is the only form of vitamin E that possesses anti-inflammatory properties. (Most studies to date have found that cancer and neurodegenerative diseases such as Alzheimer's, Parkinson's, etc. are inflammatory.) Vitamin E formulations containing high amounts of gamma-tocopherol retard cancer development and protect the brain and other organs.

Vitamin C

Vitamin C, also known as ascorbic acid, is water-soluble and found in all plants and animal meat. Fruits and vegetables contain the highest levels of this vitamin.

Several studies have shown that when vitamin C is combined with other antioxidant vitamins, the growths of many types of cancer are suppressed. Many cancers are also prevented from developing. Buffered vitamin C lowers the risk of developing Alzheimer's disease and it prevents kidney stones from forming.

Vitamin C helps your body metabolize proteins into energy, boosts your immune system, builds collagen in your skin, promotes healing, and aids in joint repair. It also helps keep your arteries young and prevents fatty plaque buildup on blood vessel walls.

The body needs enough vitamin C in order for it to burn fat. Research shows that vitamin C is necessary to make carnitine, a nutrient that changes fat into fuel for the body to burn.

Researchers at the National Institute of Health (NIH) tested vitamin C on cancer back in 1985. The orally given vitamin C had no effect on the cancer.

These researchers recently injected huge amounts of vitamin C into laboratory mice who had aggressive forms of ovarian, pancreatic, and brain cancers. The injected vitamin C was found to reduce tumor growth and weight by as much as 53 percent.

Although researchers have not used human subjects yet, they believe that it will be just as effective. Unlike chemotherapy and radiation treatments, the vitamin C does not harm nearby healthy cells.

Zinc

Research has shown that cadmium, a heavy metal, can cause prostrate cancer. Cadmium is caused by smoking and from the effects of second-hand smoke. It is also found in the environment.

Zinc induces production of a protein that binds cadmium to assist in removing it from the body. Zinc also stops abnormal clotting which contributes to cardiovascular disease, helps to promote healthy vision, and is one of the key elements necessary for DNA production and repair.

Dietary sources of zinc include cabbage, red meat, poultry, beans, nuts, whole grains, and dairy products. More...

Cod Liver Oil

Though many people can't stomach it, cod liver oil is a medical and nutritional powerhouse. It is a concentrated source of omega-3 fatty acids EPA and DHA and vitamin D. It has been documented as a remedy for joint pain, rheumatism, and gout for 20 years.

Studies have shown that cod liver oil is very effective against arthritis too. "Scientists at Cardiff University (Wales, UK) have confirmed what thousands of people with arthritis have believed for years. Cod liver oil is effective in treating joint pain and can slow, even reverse the destruction of joint cartilage."

"Our most recent work shows that by exposing human osteoarthritic cartilage to cod liver oil in the laboratory for just 24 hours we can turn off, or reverse, the action of the derogative enzymes and inflammatory factors affecting the tissue."

Laboratory research has shown that not only can cod liver oil treat arthritis, but actually reverse the damage that has been done. A new study shows that vitamin D in cod liver oil will not allow your immune system to attack your joints. Study participants who got the most vitamin D from the oil had the lowest risk of arthritis.

And as a bonus, cod liver oil will also normalize your cholesterol, lower your blood pressure, and keep your arteries open. (See also...)

Juicing

The reason that 10 servings of fruits and vegetables, 12 servings for those of us over 55, is recommended is because so little nutritional value is absorbed. Even eating vegetables raw results in only about 30 percent being digested.

But many studies have revealed that a diet high in fruits and vegetables have unparalleled cancer-fighting power. The best way to unlock the cancer-fighting nutrients from fruits and vegetables is by juicing them. Juicing or blenderizing fruits and vegetables will allow over 90 percent of the nutrients to be released for absorption.

Many of the cells of fruits and vegetables are encased in cellulose. The human digestive tract doesn't have an enzyme that can digest cellulose. Chewing fruits and vegetables can break the tough cellulose, but studies indicate that most people don't chew until the food is a fine mush for this to happen.

Not only does juicing address the cellulose issue, but also getting the necessary nutrients through a much smaller volume. Because of the concentration of fiber, people unaccustomed to it develop diarrhea.

The answer to diarrhea is going slow and easy. Allow your system to become accustomed to the high fiber content.

Resistant Starch

Resistant starch is more like a fiber than starch. That's because it travels through the small intestine without being digested. It reaches the large intestine and begins fermenting.

The fermentation produces a fat known as short-chain fatty acids (SCFAs.) "This can prevent the liver from using carbs as fuel and, instead, burn stored body fat and recently consumed fat" (Janine Higgins, PhD, nutrition research director for the University of Colorado.)

One study found that by replacing 5% of carbohydrates with resistant starch increased after meal fat-burning by 20 to 30%

Other benefits of resistant starch include:

Beans are the best source of resistant starch (black, navy, kidney, etc.) Whole grains such as bulgar wheat and long grain brown rice, corn, slightly green bananas, and white and sweet potatoes are good sources too.

The starch in the above foods becomes resistant during cooling. They should be eaten at room temperature or cold (as in straight out of the refrigerator.)

Flaxseed

Studies have shown that flax oil and seeds lower blood cholesterol and triglycerides, and helps to reduce damage to cell membranes. Flax fights inflammation and is instrumental in preventing chronic diseases which are caused by it.

Studies have shown that women with a high intake of flax oil and flax lignans are at much lower risk of developing breast cancer. Research is now documenting the benefits of flax oil, lignans, and flax meal in preventing and treating cancer in the gastrointestinal tract and colon, and breast cancer metastasis.

Flaxseed oil and flaxseed meal are excellent sources of omega-3 fatty acids. The Journal of Nutrition and Cancer reports that fatty acid composition of dietary fat has an important part in colon tumor development in animal models.

Fats with omega-3 such as flaxseed oil and flaxseed meal, and those with omega-6, reduced chemically induced colon tumor development in rats. Rats who were given flax oil and meal had a reduced incidence of colon cancer precursors by 84 percent and 87.5 percent respectively. Glutathione-s-transference (GST) activity rates were much higher in rats fed flaxseed oil and meal compared to those fed soybean oil.

(Enzymes in GST have a significant role in detoxifying carcinogens, therapeutic drugs, and products of oxidative stress.)

The studies show both flax oil and flax meal to be highly effective against cancers of the gastrointestinal tract and colon. Flax oil was clearly the most effective at preventing lymph node metastasis, while the impact on total body metastasis was greatest when SDG, the active compound from lignans, was included with flax oil.

It is the omega-3 fatty acids in flax that are the active agents producing these results. Omega-3 fatty acids are electron rich, and are able to enter the cells to provide them with the electrical energy needed for the healthy completion of cellular processes.

Our bodies produce over 500 million new cells daily. When these cells divide, the old cell and the new cell must contain enough electron rich fatty acids to divide off completely from each other. When this process is not completed due to a lack of electron rich highly unsaturated fat, the course of growth and division is altered and the maturing and shedding process is never fully completed. This may lead to the formation of tumors.

Unless you frequently eat omega-3 rich foods such as salmon or walnuts, supplementing your diet with lignan rich flax oil may be one of the best choices for your health that you ever make.

Sulforaphane

The phytonutrient sulforaphane in broccoli has been found to stimulate the production of enzymes that protect blood vessels and also reduce the number of molecules that lead to cell damage. These molecules are known as reactive oxygen species (ROS). The reduction in molecules is about 73 percent.

Diabetes damages blood vessels, including the ones leading to the brain and heart. This damage encourages the buildup of deadly plaques (known as atherosclerois.) Diabetics are up to five times at risk of developing cardiovascular diseases such as heart attacks and strokes.

Sulforaphane restores the immune system as your body ages. It also increases your liver's ability to detoxify carcinogenic compounds and free radicals.

However, broccoli isn't the only vegetable containing sulforaphane. Other cruciferous vegetables such as cauliflower and Brussels sprouts have it too.

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