I have mentioned in part I that Gary Null Phd and Martin Feldman, MD had culled through research papers and also medical literatures and have come up with 18 super foods. Part I covers 9 super foods and part II here I will present the other 9 super foods.
Also known as wolfberry in it’s native Europe, the goji plant is found in much of Asoa, where it appears in Tibet and Himalaya area. This berry is common ingredient in Traditional Chinese Medicine TMC, dating back thousands of years in use.
It has a high concentration of phytochemicals, amino acids, vitamins B and C, and beta-carotene. It contains 11 essential and 22 trace dietary minerals, is an great source of antioxidant lycopene and is moderately high in alpha-linolenic acid. It also can supply extra protein, dietary fiber, calcium, zinc and selenium.
This fruit protects against cardiovascular and inflammatory diseases and age-related vision disorders such as glaucoma and macular degeneration). The Chinese journal of Oncology, indicated that cancer patients responded better to treatment while on a diet that included goji. The study recommended that individuals on blood-thinning medications avoid eating goji berries, which may interfere with drug.
Catechin is found in 25% of dry tea leaf. The multi-tasking catchin has been shown to reduce the plaque build up of atherosclerosis, protect against infectious bacteria andreduce oxidative stress. Tea catechins are important in a polluted world because they canimprove DNA replication and protect against genetic damage from environmental toxins. Recent studies have noted the anti-inflammatory properties of catechin in battling cancer. Other research has noted that green tea can improve bone density and cognitive function. There is some evidence that the polyphenols of green tea protect against the brain cell death associated with Parkinson’s and Alzheimer’s diseases.
This category of super food includes not only beans, peas and lentils- but also alfafa, clover , peanuts and cashews. These vegetables and grains are excellent sources of dietary figer, and reduces cholesterol and helps manages blood sugar levels. Given this high fiber content, the frequent consumption of legumes will enhance gastrointestinal and colon health.
Legumes contain energy-boosting protein and iron. Black beans are rich in the potent antioxidant anthocyanidins, which promote heart and vascular health. Green beans are excellent sources of vitamins C and K. Garbanza beans, commonly know as chickpeas, are a rich source of molybdenum, which strengthens teeth and preserves tooth enamel. Adzuki beans are a rich source of magnesium, potassium, iron, zinc and B vitamins. Very high in soluble fiber and helps eliminates bad cholesterol from the body. In Japan it is treasured for it’s kidney and bladder heath-promoting function and is used in weight loss program.
Includes spinach, kale, arugula, Swiss chard, cabbage, collard greens and watercress. They are high in carotenoids and other anti-oxidants that guard against hear disease, cancer, and problems with blood sugar regulation.
Spinach is a good source of iron. It is also an excellent source of folic acid, calcium, copper zinc and selenium.
Watercress is a superb source of phytochemicals, it serves as a diuretic and digestive aid, helps protect against lung cancer, and strengthen the thyroid. Collard greens supply ample quanties of the immune response modulator diindolymethane.
Many peer –reviewed literature shows that many edible mushroom are the most important immune-builders in the plant kingdom. Medicinal mushrooms inhibit tumor growth, strengthen immunity, and have antipathogenic and blood-sugar lowering properties.
They have anti-viral and antibacterial properties, which in different varieties have shown some effectiveness against pathogens including polio, hepatitis B, influenza, candida, Epstein-Barr virus, streptococcus, and tuberculosis. It can be enlisted in the fight against leukemia, sarcoma and the bladder, breast, colon, liver, lung, prostate, stomach cancers, even in advance stages.
This super food is rich in vitamin B6, vitamin C, manganese, molybdenum ( essential in preserving tooth enamel), potassium, phosphorous, and copper. Onions are an excellent source of quercetin which works with vitamin C to help the body eliminate bacteria and strengthen immunity. The more pungent the onion the greater the health benefit.
Onions are important in the diet of diabetics because they are rich in chromium, a trace mineral that helps cells respond to insulin. Refine sugar depletes the body’s chromium levels, so onions are an excellent source of chromium replacement for anyone who consumes refined sugar.
Onions also helps reduce blood pressure and cholesterol and strengthen bone health. They have anti-inflammatory benefits, reducing symptoms related to inflammatory conditions such as asthma, arthritis and respiratory congestion. Some studies have noted that onions lessen the adverse effects of colds and flus.
It contains vitamin A, B and C and potassium and calcium. It is an excellent source of fiber as well. It is rich in flavonoid hesperetin. This biochemical helps support healthy blood vessels and reduces cholesterol.
Oranges have high content of vitamin C and antioxidant that limits free radical and also helps build immune system. Health benefits include lessening arterial plaque and protecting against Alzheimer’s Parkinson’s and Crohn’s diseases, arthritis and diabeties.
Peppers ( Capsicum)
Recent work suggests that nutrient capsaicin, contained in these peppers is a natural analgesic and neuoinflammatory blocker that relieves aches and pains in joints and muscles.
A prominent research has explored the use of capsaicin in the treatment of type 1 diabetes. Other research has found benefits for individuals with prostate cancer and leukemia. Some scientists have noted that capsaicin helps with weight loss, stimulation of insulin-producing cells and prevention of LDL cholesterol oxidation. Another benefit recently uncovered is that capsaicin protects against stomach ulcerations and induces apoptosis ( cancer cell death) in lung cancer.
Pepper is also rich in vitamin A ; vitamin B1, B6, E,and K; potassium, magnesium, and iron. Yellow peppers are rich in lutein and zeaxanthin, which protect against eye disease and blindness.
They are the best source of lycopene, a carotenoid biochemical that gives tomatoes their red color and is packed with healthy properties. This chemical is notworthy for its protection against and treatment of various cancers, including those of bladder, prostate and stomach. Because diabetics often have low levels of lycopene in their blood, tomatoes should be a regular part of their diets. Tomatoes have been shown to prevent cholesterol oxidation, lower blood pressure, and decrease the risk of atherosclerosis. Tomatoes have antiviral and antibacterial function.
Tomatoes are rich in B complex vitamins, potassium, manganese, chromium, folate and iron.
Spelt is used in breads and pastas and provides 75% of the recommended daily requirement for vitamin B2. Barley is distinguished by being an excellent source of selenium, a substance that reduces the risk of colon disorders and colorectal cancer. A third important grain, millet is high in manganese, magnesium and phosphorous and all of which support cardiovascular health.
Kamut and quinoa. Are lesser known grain. The glycemic Research Institute in Washington D.C. has trumpeted kamut for its low-glycemic properties which makes it an ideal super food for diabetics, athlete and people suffer from obesity. It is also is an excellent substitute for those with wheat allergies.
Quinoa has been identified as a super food because of it’s ability to balance blood sugar and provide high quality fiber and protein in the diet. It is high in calcium, phosphorus,iron ad zinc. Quinoa is one the most complete foods in nature. It helps to protect against atherosclerosis and breast cancer and as a probiotic, fostering beneficial microflora in the gut.
Wishing everyone a Happy New year,