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FEEL GOOD WITH THESE NUTRITIOUS FOODS

Eating nutritious food is essential to one's wellbeing.  Numerous
studies have shown that a well balanced diet is necessary to ensure
"super resistance".

Levels of antioxidants found in fruit and vegetables help free the
radicals which are highly destructive to the body.

Some of the fruits and vegetables to include in a diet for optimum health are:

Avocados
Contains a source of :

• Potassium
• Vitamins A ,B,C,and E
• Protein
• Avocado oil (monostaturated fat)
• Lutein

Good for :

• the heart
• Circulation
• Anti-aging
• Protects arteries from hardening
• Protects eyes from Cataracts
• Protects eyes from Macular degenerations.

Berries
Contains  a source of :

• Vitamin c
• High concentrations of powerful antiaging  antioxidants

Good for:

• The heart
• Blood Circulation
• Helps prevent the onset of Alzheimer's disease.

Vegetable of the Crucifer family
These include:

• Brocolli
• Cauliflower
• Horseradish
• Cabbage
• Spring greens
• Turnips
• Brussel sprouts

Contains a source of :

• Sulforaphane

Helps protect against:

• Cancer ,specially cancer of the colon
• Heart disease
• Joint problems

Beetroot

Virtually fat free – there are only 36 calories per 100g

Contains a source of :

• iron
• folic acid
• vitamin A, B and C
• calcium
• phosphorus
• potassium
• magnesium
• antioxidant properties
• high in fibre
• betaine
• mineral boron

Helps protect against:

• tiredness and anaemia
• reduces blood pressure
• helps us relax
• gives a feel good effect

Carrots
Contains a source of :

• Beta-carotene
• vitamin A,C and E

Helps protect against:

• Respiratory infections
• Disorders of the skin and eyes
• Cancer, specially lung cancer
• Protects the arteries

Tomatoes
Contains a source of :

• Beta-carotene
• lycopene
• vitamin C and E

Helps protect against:

• Cardiovascular system
• Some forms of cancer , particularly prostrate
• Protects against sunburn
• Antioxidant
• Beneficial for high blood pressure and fluid retention (due to the low salt and high potassium content)

Garlic
Contains a source of :

• Sulphur

Helps protect against:

• Bacterial infections
• Fungal infections
• Viral infections
• Cancer
• Heart
• Chest infections
• Asthma
• Rheumatism
  
• Arthritis
  
• Gout

Pomegranate
Contains a source of:

• Antioxidants

Helps protect against:

• Heart disease
  
• Circulatory disease
  
• Degenerative  conditions
  
• Inflammatory conditions
  
• Cancer

Oats
Contains a source of:

• Protein
  
• Polyunsaturated fats
  
• Vitamins E and B
  
• Calcium
  
• Potassium
  
• Magnesium
  
• Silicon

Helps protect against:

• Nervous system disease
  
• Bone and Teeth disease
  
• Heart disease
  
• Reduces Cholesterol
  
• Protects the digestive surfaces.

Oily fish
These include:

• Herring
  
• Mackerel
  
• Pilchards
  
• Sardines
  
• Sprats
  
• Whitebait
  
• Antichoves

Contains a source of:

• Fatty acid Mega 3 (Polyunsaturate)

Helps protect against

• Heart disease
  
• Nervous System disease

Seed & Nuts
These include:

• Almonds
  
• Brazil nuts
  
• Cashewnuts
  
• Hazel nuts
  
• Pine seeds
  
• Pumpkin seeds
  
• Sesame seeds
  
• Sunflower seeds

Contains a source of:

• Essential fats
  
• Vitamin E
  
• Calcium
  
• Magnesium
  
• Zinc
  
• Selenium

Bananas

Contains three natural sugars:

• sucrose,
• fructose
• glucose
• fiber

A banana gives an instant, sustained and substantial boost of energy.
Bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier. It can also help overcome or prevent substantial number of illnesses and conditions, making it a must to add to our daily diet.

Depression:

People suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

PMS:

Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

Anemia:

High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

Blood Pressure:

This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

Brain Power:

Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

Constipation:

High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

Hangovers:

One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

Heartburn:

Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

Morning Sickness:

Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

Mosquito bites:

Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

Nerves:

Bananas are high in B vitamins that help calm the nervous system.

Overweight and at work?

Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and crisps. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar le vels by snacking on high carbohydrate foods every two hours to keep levels steady.

Ulcers:

The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

Temperature control:

Many other cultures see bananas as a "cooling" fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

Seasonal Affective Disorder (SAD):

Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan.

Smoking &Tobacco Use:

Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.

Stress:

Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.

Strokes:

According to research in The New England Journal of Medicine, eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!

Warts:

Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!

 

FEEL GOOD WITH THESE NUTRITIOUS  JUICES

Carrot + Ginger + Apple

• boost and cleanse our system.

Apple + Cucumber + Celery

• prevent cancer
• reduce cholesterol
• improve stomach upset and headache.  

Tomato + Carrot + Apple

• improve skin complexion and bad breath.  

Bitter gourd + Apple + Milk

• avoid bad breath and reduce internal body heat.  

Orange + Ginger + Cucumber

• iImprove skin texture and moisture
• reduces body heat.  

Pineapple + Apple + Watermelon

• to dispel excess salts
• nourishes the bladder and kidney.  

Apple + Cucumber + Kiwi

• to improve skin complexion.  

Pear & Banana

• regulates sugar content.  

Carrot + Apple + Pear + Mango

• clears body heat
• counteracts toxicity
• decreases blood pressure
• fights oxidization .  

Honeydew + Grape + Watermelon + Milk

• rich in vitamin C + Vitamin B2
• which increases cell activity and strengthens body immunity.  

Papaya + Pineapple + Milk

• rich in vitamin C, E, Iron.
• improves skin complexion and metabolism.  

Banana + Pineapple + Milk

• rich in vitamins
• nutritious
• prevents constipation

TURMERIC

Can This Miracle Spice Stop Cancer, Alzheimer's and Arthritis?

For more than 5,000 years, turmeric has been an important part of Eastern cultural traditions, including traditional Chinese medicine and Ayurveda.. Valued for its medicinal properties and warm, peppery flavor, this yellow-orange spice has more recently earned a name for itself in Western medicine as well.

Turmeric comes from the root of the Curcuma longa plant, which is native to Indonesia and southern India, and is widely used as an ingredient in curry dishes and yellow mustard. As research into this powerful spice has increased, it has emerged as one of nature’s most powerful potential healers.

There is little it cannot do in the realm of healing and much that no other herb is able to accomplish.

Turmeric has a broad spectrum of actions, mild but certain effects, and is beneficial for long term and daily usage. Though it is a common spice, few people, including herbalists know of its great value and are using it to the extent possible. It is an herb that one should get to know and live with.”

Turmeric’s Beneficial Effects

• Strengthens and improves digestion
• Reduces gas and bloating
• Assists in the digestion of protein and with rice and bean dishes
• Improves your body's ability to digest fats
• Promotes proper metabolism, correcting both excesses and deficiencies
• Maintains and improves intestinal flora
• Improves elimination of wastes and toxins
• Supports healthy liver function and detox
• Turmeric helps increase bile flow making it a liver cleanser that can rejuvenate your liver cells and recharge their capability to break down toxins
• Helps to prevent alcohol and other toxins from being converted into compounds that may be harmful to your liver
• Supports formation of healthy tissue
• Purifies your blood
•  Stimulates formation of new blood tissue
• Anti-inflammatory: Helps to reduce irritation to tissues characterized by pain, redness, swelling and heat
• Contains curcuminoids that fight cancer, arthritis, and Alzheimer’s
• Curcuminoids are potent phytonutrients (plant-based nutrients) that contain powerful antioxidant properties
• Counteract the damaging effects of free radicals in your body

 

Relieve arthritis pain and stiffness, anti-inflammatory agent

Anti-carcinogenic: “Curcumin has been shown to prevent a large of number of cancers in animal studies. 

Laboratory data indicate that curcumin can inhibit tumor initiation, promotion, invasion, angiogenesis and metastasis.

Supports treatment of Alzheimer’s disease: “Because Alzheimer's disease is caused in part by amyloid-induced inflammation,  curcumin has been shown to be effective against Alzheimer's. 

Curcumin: Turmeric’s Active Anti-Inflammatory “Ingredient”

 Most notably turmeric is known for its potent anti-inflammatory properties, which come from curcumin -- the pigment that gives turmeric its yellow-orange color, and which is thought to be responsible for many of its medicinal effects. There are an estimated three to five grams of curcumin in 100 grams of turmeric.

Turmeric’s Cancer-Fighting Properties

 In India where turmeric is widely used, the prevalence of four common U.S. cancers -- colon, breast, prostate and lung -- is 10 times lower. In fact, prostate cancer, which is the most frequently diagnosed cancer in U.S. men, is rare in India and this is attributed, in part, to turmeric. Numerous studies have looked into this potential cancer-fighting link, with promising results. For instance, curcumin has been found to:

• Inhibit the proliferation of tumor cells
• Inhibit the transformation of cells from normal to tumor
• Help your body destroy mutated cancer cells so they cannot spread throughout your body
• Decrease inflammation
• Enhance liver function
• Inhibit the synthesis of a protein thought to be instrumental in tumor formation
• Prevent the development of additional blood supply necessary for cancer cell growth

Turmeric’s Essential Role for Your Liver

 Your liver’s primary role is to process and remove toxins carried in your bloodstream. When functioning at its peak, it can filter up to two liters of blood per minute and easily break apart toxic molecules to reduce their toxicity. Your liver is also a crucial part of vitamin, mineral, protein, fat, carbohydrate and hormonal metabolism. However, poor diet, allergens, pollution and stress can cause your liver to become sluggish, and this can impair its vital functions. This is where turmeric can be a very useful part of your liver support system. Studies have shown that it:

• May increase important detoxification enzymes in your liver
• Induces the formation of a primary liver detoxification enzyme, glutathione S-transferase (GST) enzymes
• Turmeric is also a natural cholagogue, a medicinal agent that promotes the discharge of bile from your system. Increased bile flow is important to help your liver detoxify and to help your body digest fats.

 Turmeric for Your Heart, Brain and Overall Health

Turmeric inhibits free radical damage of fats, including cholesterol. When cholesterol is damaged in this way, or oxidized, it can then damage your blood vessels and lead to a heart attack or stroke. Therefore, research suggests that turmeric’s ability to prevent the oxidation of cholesterol may be beneficial for your heart. It’s also rich in vitamin B6, high intakes of which are associated with a reduced risk of heart disease. Meanwhile, turmeric appears to be highly protective against neurodegenerative diseases.

Inhibit radiation-induced chromosome damage

Prevent the formation of harmful heterocyclic amines and nitroso compounds, which may result in the body when eating certain processed foods, such as processed meat products

Irreversibly inhibit the multiplication of leukemia cells in a cell culture

 Turmeric's volatile oils also have external anti-bacterial action. And the therapeutic potential of turmeric and curcumin do not end there. Evidence suggests the spice may also be beneficial for:

• Cystic fibrosis
• Type 2 diabetes
• Crohn’s disease
• Psoriasis
• Rheumatoid arthritis
• Cataracts
• Gallstones
• Muscle regeneration
• Inflammatory bowel disease  

Which Type of Turmeric is Best?

 For use in cooking, choose a pure turmeric powder, rather than a curry powder. At least one study has found that curry powders tend to contain very little curcumin, compared to turmeric powder. Turmeric is also available in supplement form and for many this is a more convenient method to obtain these health benefits discussed above, especially if they are from a high-quality organic source and if one doesn’t particularly enjoy the taste of curry.

Take 1/4 tea spoon of tumeric and 1/4 tea spoon of ginger powder add 1/2 tea spoon of pure honey in cup of warm water. Drink it 2 to 3 times a week.

THE PEPPER

The humble pepper has a very surprising secret - it is a wealth of Vitamin C.

'The pepper contains three times more Vitamin C than oranges and other citrus fruit. 'They are a little-known, yet rich source of this immune-boosting vitamin.'

They have other nutritional benefits, too.

Red peppers are ripened green peppers. As such, they contain more nutrients - a red pepper contains twice the Vitamin C of a green one, and ten times the Vitamin A.

One cup of raw, chopped red pepper gives 100 to 150 per cent of the recommended daily intake of Vitamin C and 80 per cent of Vitamin A.

They are also a rich source of plant chemicals lycopene, beta-carotene and zeaxanthin - pigments that give peppers their red and orange colours - and contain folic acid, potassium and iron.

So peppers can help tackle a range of diseases and conditions, including:

Arthritis: Vitamin C - along with antioxidants beta-cryptoxanthin and beta-carotene, and found in red peppers - play a key role in protecting against arthritis. They found that patients who had developed inflammatory joint diseases had a 40 per cent lower intake of these compounds than those who had not developed such illnesses.

Cancer: As rich sources of beta-carotene and lycopene, red peppers could help stave off cancer. In an analysis of 21 studies, men who ate a diet rich in lycopene had an 11 to 19 per cent reduced risk of prostate cancer.

Fertility: Red peppers are a rich source of beta-carotene, which in the body is converted into Vitamin A. 'This is needed for a healthy reproductive system and for the synthesis of sex hormones.

Cardiovascular disease: Pigments such as beta-carotene and lycopene can cut cholesterol levels by 5.9 per cent with 'bad' cholesterol levels falling by 12.9 per cent, according to research in the British Journal Of Nutrition.

Blindness: Red and yellow pigments found in red peppers and the Vitamin C help to protect eyes from macular degeneration and cataracts - both leading causes of blindness. A study found that those who eat diets rich in peppers have a significantly lower risk of developing eye diseases in later life. They believe plant pigments are taken up by the eye where they protect against the damaging effects of UV radiation.

 

Making the most of peppers

To benefit from their Vitamin C content, eat freshly chopped red peppers in salads or fry slowly on a low heat.

'Vitamin C is destroyed by heat and is also water-soluble so if you boil red peppers, you'll lose a lot in the water.

'Levels of Vitamin C drop as soon as peppers have been chopped, so only cut up just before eating.'

To get the most beta-carotene and lycopene, cook in olive oil and add oil to salad dressings.

'These pigments are oil-soluble so adding oil will help your body absorb them.

20 great foods to consider in your diet.

These easy-to-buy superfoods could help you to live a healthier, flat-bellied and longer life, says our nutritionist.

Baked beans
Great for soluble fibre (the type that helps to lower blood sugar and cholesterol levels), baked beans also give you 6g of protein per average serving; about the same as in a medium-size egg. Have them on toast, with a baked potato or, if you absolutely must, straight from the can.

Green tea
Swap a couple of cups of your builder’s brew a day for green tea. Especially rich in polyphenols, green tea antioxidants have antibacterial and antithrombotic roles, and regulate the immune system. The lazy man’s solution to boosting antioxidants, which may also help to fight tooth decay.

Oily fish
Fling fresh sardines under the grill, or have them from a can; either way, like mackerel, salmon and anchovies, they are great for omega-3 oils, which seem to make platelets in the blood less likely to clump together and cause a clot.

Parsley
Chew on some after a meal and this herb, which is rich in chlorophyl, can help to keep your breath fresh and mop up pongy odours; vital if out on the town after eating. Also good for vitamin C, a vital antioxidant that helps to protect sperm from free-radical attack.

Apples
With an astonishing 150 supernutrients packed into each apple you eat, this easy-to-transport, easy-to-eat, no-waste fruit is especially good for quercetin, an antioxidant that appears from laboratory research to help to kill off viruses such as herpes, which causes cold sores. Quercetin sits just under the skin so never peel your apples before eating.

Grapefruit
It is said that eating a grapefruit before each meal helps you to cut calorie intake in the meal itself, possibly because it slightly lowers blood sugar and makes participants feel more satisfied. Grapefruits also give you glucaric acid, a supernutrient known to lower “bad”, artery-clogging cholesterol.

Tomatoes
This vegetable is packed with the red pigment lycopene, the main antioxidant in the prostate gland. Studies reveal that men eating tomatoes (or tomato products such as purée, juice and soup) ten or more times a week have a 35 per cent reduced risk of developing prostate cancer.

Pomegranates
You don’t need to fiddle around with fresh pomegranates. Israeli scientists found that men drinking only a couple of gulps (100ml) of this powerful juice each day for 12 months helped to reverse artery damage. This may be down to the fruit’s increasing production of paraoxonase, a cholesterol-breaking enzyme.

New potatoes
A baked potato gives you fast-release energy, making it a great post-workout, muscle-refuelling food. If you are not an exercise nut, new potatoes are a better option. They provide slow-release energy to keep blood sugar levels and appetite under control between normal meals.

Oats
Have them in muesli or porridge, Oatibix or oatmeal. Full of the soluble fibre called beta glucan, which lowers “bad” cholesterol, they also give us silica, a trace mineral believed to be vital for good- quality skin, metrosexual or otherwise.

Poached eggs
Eggs give us lecithin, which is turned into choline once eaten, a vital component of transmitters in our brains involved in memory. This brain-boosting food is also fabulously filling — eat two for breakfast (poached or boiled, not fried) and, according to research, you will eat 400 calories less during the rest of the day.

Frozen peas
The ultimate convenience food, frozen peas lock in the B vitamins needed for a healthy nervous system, plus soluble fibre to help to fill you up and keep cholesterol under control. A 140g portion gives you 16mg of immune-boosting vitamin C, about as much as you will get in a satsuma.

Prunes
Blend them with milk and yoghurt to make an antioxidant-rich, free-radical- zapping drink that also gives ferulic acid, a supernutrient associated with bowel health. The special sugars in prunes will also help to keep you regular and potentially help to resist bowel cancer.

Dark chocolate
The dark varieties (above 70 per cent cocoa solids) are rich in antioxidants. Studies have shown that flavanol-packed cocoa acts in an “aspirin-like” way to stop blood cells clumping together.

Frozen berries
An easy way to increase potential brain- boosting, anti-ageing antioxidants to help to keep you ahead of the game on the work front. Throw them into smoothies or defrost and mix with yoghurt for breakfast.

Olives
Put on home-made pizzas or eaten as a bar snack, olives are good for monounsaturated fats, phenolics and vitamin E, which are all important for artery health and long life.

Almonds
Ditch cholesterol-raising snacks such as biscuits and cakes and trade them in for a fistful of almonds. Research shows that this will help you to feel full and cut back on artery-clogging fats.

Chillies
These are sure to raise your metabolism: the hotter you can stand, the more their effect. Expect a 15 per cent increase in calories burnt for about two hours after eating a hot chilli sauce.

Wholewheat pasta
The ultimate filling — and so easy to cook. The wholewheat variety has a lower glycaemic index than plain and releases energy slowly. Good for sportsmen who need muscles packed with energy.