HEALING FOODS

Practical Guide to the Health Benefits and Medicinal Properties of Food

Naya Lizardo

Copyright © 2013 by Naya Lizardo

All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the author except for the use of brief quotations in a book review.

Printed in the United States of America

First Printing, 2013

ISBN-13: 978-1482636208

ISBN-10: 1482636204

TABLE OF CONTENTS

INTRODUCTION

PART ONE: NUTRITION FOR OVERALL HEALTH

Brain Health

Bone Health

Heart Health

Healthy Aging

Healthy Skin

Weight Management

PART TWO: FOODS THAT  HEAL

FRUITS

Apple

Avocado

Banana

Blackberries

Blueberries

Coconut

Grapefruit

Kiwi

Lemon

Mango

Olives

Papaya

Pineapple

Tomato

Orange

VEGETABLES

Asparagus

Artichoke

Beets

Broccoli

Carrot

Spinach

HERBS AND SPICES

Hot Peppers

Cinnamon

Garlic

Parsley

Thyme

NUTS AND SEEDS

Almond

Cacao (Dark Chocolate!)

Brazil Nut

Flaxseeds

GRAINS

Oat

PART THREE: HEALTH CONDITIONS

Anemia

Acid Reflux

Acne

Arteriosclerosis

Asthma Inflammation

Brain Fog

Cancer

Canker Sore

Chest Congestion

Circulation Problems

Cognitive Problems

Constipation

Depression

Diarrhea

Gas

Gout

Gastritis

Halitosis

Heart Disease

High Blood Sugar

High Cholesterol

IBS

Inflammation

Kidney Stones

Liver Complaints

Low Sex Drive

Muscle Cramps

Memory Problems

Meniere’s Disease

Pain

Osteoporosis

Skin Problems

Sore Throat

Urinary Tract Infection

Vision Problems

Wrinkles

INTRODUCTION

Let your food be your medicine and your medicine be your food.

—Hippocrates

Take Charge of Your Health!

It’s almost impossible to read a magazine or news article without happening on an ad for one pharmaceutical drug or another. These drugs are generally very expensive, but the reader is assured that they are worth ten times the price on account of their wonderful properties and ability to treat or cure everything from restless leg syndrome to memory problems to obesity. The pharmaceutical companies selling these medications seemingly flourish like flowers in May and spend many thousands of dollars per year in advertising. Many of us are led blindly into wasting our money and further injuring our health by buying and swallowing drugs about whose properties and effects we know absolutely nothing. But are there alternatives to these pharmaceutical concoctions? Of course there are! Studies are constantly proving that what we eat can often be as or more potent than a prescribed drug.

Nutrition, health, and wellness are intricately inter-linked. Vibrant, nutritionally dense foods possess great healing potential. The foods covered in this book are powerful enough to put you in a better mood, help you lower your cholesterol, and reduce your risk of heart disease and cancer. A healthy diet incorporating a variety of the following foods will help you prevent and fight disease, as well as maintain your weight, feel younger and live longer.

What is in this book? This book begins by briefly explaining the connection between foods and your health. It offers you some suggestions for potent foods that will lead you to better overall health. Part two of this book focuses on exploring more deeply the health benefits and medicinal uses of particular foods. The last section of this book is organized by health conditions and is intended to serve as a cross reference to the information provided earlier sections.

It is my hope that the information in this book will help you learn how food can truly be a delicious medicine and how you can eat not just for sustenance, but pleasure and improved health as well.

PART ONE: Nutrition for Overall Health

Take care of your body. It’s the only place you have to live.

— Jim Rohn

What we choose to eat directly affects our feelings of wellbeing and vitality, and our ability to enjoy life to its fullest. It is a fact that our food choices greatly impact both our physical and mental health and this is true for all of us, despite of our age or current health.

BRAIN HEALTH

The brain is one of the most metabolically active parts of the body and a steady stream of nutrients is needed to fuel the brain. Study after study has found a strong relationship between what we eat and how well we can perform important thinking and memory tasks. Certain nutrients can positively affect the brain, specifically in areas of the brain related to cognitive processing or feelings and emotions. Eating the right foods for our brain not only allows it to function but also reduces the risk for cognitive decline.

Eggs

Eggs are rich in choline which is a building block for acetylcholine, a crucial neurotransmitter that is responsible for proper mental functioning. In addition, the cholesterol in eggs has also been found to be beneficial to brain health. Cholesterol supports the membranes of neurons, helping them to keep their shape and serves as a building block for hormones that influence brain function.

Fatty Fish

Fatty fish like salmon and tuna are rich in Omega-3 fatty acids which are very beneficial for brain health. Omega-3 fatty acids protect the brain and support its development and functioning. In addition, fish is a good source of high quality protein which important for making the neurotransmitters to improved mental performance.

Sesame Seeds 

Sesame seeds are full of powerful disease-fighting phytonutrients and are high in zinc which is an important mineral for learning, memory, and brain development. A deficiency in zinc has been linked to cognitive decline in humans. Zinc is also part of the brain's defense system, because it promotes immune health and drives enzymes that keep a healthy balance of trace metals in the brain.

BONE HEALTH

Calcium and vitamin D are key nutrients for building strong healthy bones. Calcium works to build your bones and teeth structure, while vitamin D improves calcium absorption. If you do not consume enough calcium, your body will take the calcium it needs from your bones which could eventually lead to osteoporosis. The best way to get sufficient calcium is to eat enough calcium-rich foods every day.

Dairy Products

It is of course no secret that milk and other dairy products are one of the best sources of calcium and vitamin D, both of which are needed for healthy bones. If you can’t consume dairy products due to lactose intolerance or food allergies, there are other good sources of calcium such as tofu, calcium fortified juices and soy milk.

Green Leafy Vegetables  

Green leafy vegetables are high in vitamin K which is critical in forming bone proteins and reducing calcium loss. Vitamin K has been shown to not only increase bone density in people with osteoporosis, but also reduce fracture rates.

Pumpkin Seeds

Magnesium and calcium work together to promote bone health. 50% of the body’s magnesium resides in the bones and low levels have been linked to fragile bones. Pumpkin seeds are an excellent source of magnesium.  

Walnuts

Walnuts are rich in alpha-linoleic acid which decreases the rate of bone breakdown. 

HEART HEALTH

The relationship between diet and heart health has been studied intensively. Every bite of heart-healthy foods delivers a powerful dose of phytonutrients that prevent and repair damage to cells and help prevent heart disease.

Fruits and Vegetables

Fruits and vegetables are high in antioxidants, folate, fiber, and potassium. These nutrients blunt the effects of free radical damage to the heart and help prevent heart disease.

Oatmeal

Oatmeal is high in B-vitamins which are effective in lowering homocycsteine levels associated with cardiovascular diseases.  It is also high in fiber which helps protect the heart and lower cholesterol.

Dark Chocolate!

Chocolate is high in flavonoids which help protect the cardiovascular system and inhibit platelet clumping. Research indicates that the flavonoids in chocolate reduce cell damage associated with heart disease, lower blood pressure, and improve vascular function.

Olive Oil

The monounsaturated fats in olive have been shown to reduce the inflammation often associated with the risk for cardiovascular disease.

HEALTHY AGING

You already know that eating nutritious foods can help you stay healthy, but what you eat can also make a difference on how you age, from the inside out. Making wise decisions about what you eat as you get older is very important. Aging can take a toll on many parts of our body including eyes, bones, skin, heart, and mind.

Fatty Fish

Omega-3 fatty acids commonly found in fish oils offer many anti-aging benefits. Omega-3 fatty acids are considered essential fatty acids and are vital for normal metabolism. They protect your heart and reduce your risk of stroke. Studies also suggest that consumption of omega-3 fatty acids can reduce the risk of age related dementia.[1] Eat one to two servings a week of fatty fish such as salmon or tuna. 

Brazil Nut

Constipation is common at all ages, but as we age we tend to be more susceptible. Adding brazil nuts to your diet may provide much needed relief. Brazil nuts are high in selenium and fiber which help get things moving.

Fruits and Vegetables

Fruits and vegetables provide fiber, vitamins, and minerals and many other anti-aging phytonutrients. These phytonutrients will help to boost your energy, ward off the signs of aging and may even reverse age-related brain decline.

HEALTHY SKIN

The secret to a beautiful, wrinkle-free complexion lies in what you eat. Eating the right foods can help you fight acne, minimize wrinkles, and enhance your skin's natural beauty.

Salmon

Salmon has one of the richest concentration omega-3 fatty acids, which help fortify skin cell membranes, protect against sun damage, and reduce the risk of certain forms of skin cancer. These healthy fats allow water and nutrients into the skin, keep toxins out, and reduce the body's production of inflammatory substances, decreasing clogged pores, and avert fine lines and wrinkles.

Sweet Potatoes

Sweet potatoes boast large amounts of beta carotene which helps combat rough winter skin and may also help protect against UV damage. 

Broccoli

Broccoli is high in antioxidants, including vitamins C and E which aid in the production of collagen, protects your skin cell membranes, guard against UV radiation damage, and keep your skin healthy and supple.

Sunflower Seeds

Sunflower seeds are replete with vitamin E, a powerful antioxidant that slows down the aging of skin cells and diminishes the appearance of scars. These seeds are also high in zinc which helps maintain collagen and promotes skin renewal.

WEIGHT MANAGEMENT

It’s no secret that the foods you eat are directly linked to your weight. The results of a study recently published in The New England Journal of Medicine showed that small changes in lifestyle behaviors such as physical activity and sleep duration are strongly correlated with long-term weight gain; however the most important factor was diet.[2]

There are of course foods that promote weight gain and foods that promote weight loss. We all know the common culprits that drive weight gain (fried foods, sugar sweetened beverages, processed meats, starchy carbs) but here are some of the best foods to help you lose or maintain your weight.

Vegetables

Daily intake of vegetables can help speed up your weight loss because they are low in calories, high in volume, and packed with nutrients and fiber. In essence, they fill you up without all the calories, thus controlling cravings and overeating.

Citrus Fruit and Berries:

Fruits in general are an excellent source of energy and nutrition. Diets rich in fruits provide the required nutrients to the body and keep the body hydrated. Citrus fruits and berries are low in carbohydrates. A diet rich in citrus fruits and berries can be a good way to detoxify the body and help with weight loss. These fruits aid in removing bad cholesterol and improving digestion and decreasing appetite, thereby leading to healthy weight loss. 

Whole Grains

Whole grains are naturally low-fat and cholesterol free and contain fiber, which helps curb your appetite. Whole grains are also low in the glycemic index which means that they are absorbed into your bloodstream slowly, allowing you to go longer without feeling those hunger pangs or cravings.

Yogurt

Adding yogurt to your diet helps you lose weight by increasing your body’s ability to burn fat, especially that stubborn belly fat. Your stored belly fat produces the hormone cortisol, which signals your body to store more body fat. The calcium in yogurt helps break this cycle by signaling your fat cells to produce less cortisol. The amino acids in yogurt also help you burn calories. According to a study published in the International Journal of Obesity, obese adults who ate three servings of fat-free yogurt daily as part of a lower-calorie diet lost 22% more weight and 61% more body fat than those who just cut calories. In addition, yogurt eaters also lost 81% more belly fat.[3] 

Nuts

Nuts are good sources of protein and fiber and contain many essential vitamins your body needs. Nuts are also full of healthy fats, which create a feeling of satiety. The more satisfied you feel, the less you are likely to snack excessively between meals or overeat during the meals. While nuts do have a large amount of calories and fat, if you eat them in controlled portions they will be very beneficial for your weight loss efforts. Research has shown that people who eat nuts lose more weight, so don’t be afraid to include them in your weight loss plan.

PART TWO: Foods That Heal

Good food is wise medicine. 

—Alison Levitt M.D

Using food as medicine is nothing new, but it is too often overlooked as an  real and effective solution to many health problems. Many people are also unaware of the specific medicinal uses and health benefits of particular foods. This section is dedicated to exploring this further. Here we will look at the health benefits and medicinal uses of variety of healing foods.

A table, a chair, a bowl of fruit and a violin; what else does a man need to be happy.

—Albert Einstein

FRUITS

Fruits are nature’s amazing medicines packed with vitamins, minerals, antioxidants and many phytonutrients. Antioxidants help protect the human body from oxidative stress, diseases, and cancers, as well as boost our immunity level. Fruits are also a good source of soluble fiber, which helps to lower cholesterol and provide relief from constipation. Vitamins and minerals are found in most foods, but fruits are particularly good sources of many of these valuable compounds.

Apple

Apples have surprising nutritional benefits that justify the old "apple a day" adage. The apple has definitely earned its place as a symbol of health. The majority of the health benefits come from its phosphorus content and its more than 250 phytochemicals.

Cognitive Problems

Eating apples can improve your memory and help you sustain overall brain health. Apples contain a larger percentage of phosphorus than any other fruit or vegetable. For this reason it is an invaluable food for brain health. Sufferers from cognitive problems such as brain fog and poor memory should eat at least two apples every day. The effects of the antioxidants and flavonoids present in apples have been shown to reduce brain-cell inflammation and oxidation that occurs naturally due to the presence of free radicals. Eating apples increases acetylcholine, which is a critical neurotransmitter for memory and brain health. Eating apples has also been shown to diminish accumulations of toxins in the brain, particularly beta-amyloid, which is thought to be one of the main factors causing Alzheimer's disease.[4]

Gout

Gout occurs when the body has high levels of uric acid. Gout symptoms occur when excess uric acid forms sharp crystals which collect between the joints and cause painful inflammation. The malic acid contained in apples helps to neutralize uric acid and decrease gout attacks.

Heart Disease

Apples are full of antioxidant compounds which help inhibit inflammation and lower levels of cholesterol and two other markers associated with plaque and inflammation in artery walls. Apples are also high in fiber which has been shown to lower cholesterol level. Studies have shown that frequent apple eaters have reduced risk of suffering from heart attacks and strokes compared with non-apple eaters.

Liver

Having a healthy liver results in greater energy and general well-being. A poorly functioning liver can result in tiredness, headaches, allergies, problem skin and weight gain. Apples periodically appear on the dinner table in the form of apple sauce or chutney to accompany dishes like roast pork or pork chops. The cook who created this menu was evidently acquainted with the action of the fruit on the liver. Sufferers from sluggish livers should eat apples. Apples contain pectin that bind to heavy metals in the body (in particular in the colon) and help their excretion. This reduces the load on the liver and its detoxification capacities.

Weight Loss

Apples can be part of a healthy diet that promotes weight loss because they satisfy hunger with only a few calories. A study at Florida State University showed that eating a cup of dried apples daily can help women lose weight and lower their cholesterol and heart disease markers. In addition, according to the National Health and Nutrition Examination Survey, diets high in dried fruits are associated with lower Body Mass Index (BMI) and improved diet quality.[5]

Avocado

Avocadoes offer powerful health benefits. Avocadoes are rich in folate, potassium, vitamin E, magnesium, fiber, and healthy monounsaturated fats.     

High Cholesterol

The oleic acid in avocadoes can help lower total cholesterol and LDL cholesterol levels while increasing the HDL (good cholesterol) levels.

Weight Loss

If eaten moderately, avocadoes can play a role in weight loss diets. While they are high in calories, their high monounsaturated fat content helps to increase feelings of satiety. In addition, research suggests that exercise burns monounsaturated fat more efficiently than saturated fat.   

Bananas

Bananas are commonly considered to be a healthy food. They are a great source of potassium, iron, fiber and other vitamins and have been known to alleviate a number of short and long term conditions.

Anemia

Bananas are high in iron which is essential for the production of hemoglobin, myoglobin, and enzymes essential in the production of red blood cells. They are therefore an excellent food for anemic persons.

Gastrointestinal Problems

Bananas are a good choice to settle an upset digestive system. Bananas normalize colonic functions in the large intestine by absorbing large amounts of water. The high level of potassium in bananas helps to replace electrolytes that may be lost during bouts of diarrhea. Bananas also contain insoluble fiber, which helps relieve constipation and inulin, a prebiotic soluble fiber that promotes the growth of beneficial bacteria in the intestinal system.

Muscular Cramps

A deficiency in potassium can cause muscle cramps and spasms, as well as greater susceptibility to injury. Bananas are high in potassium and thus can help relieve muscle cramps and spasms.

Blackberries

Eating fruits rich in blue pigments such as blueberries and blackberries offers many health benefits. These fruits have potent antioxidant properties which help remove free radicals from the body thus protecting against infections, aging, and even cancers. Blackberries have numerous health benefits. They are particularly rich in anthocyanins, which have antioxidant and anti-inflammatory properties.

Cancer

According to a study published The Journal of Biological Chemistry, the anthocyanins in blackberries may help prevent or inhibit the growth of cancerous cells.[6] In addition, the high concentration of antioxidants found in blackberries may help prevent free radical mediated damage, thereby reducing the risk of chronic conditions such as cancer.

Diarrhea

Blackberries are one of the best foods around for the treatment of diarrhea. Blackberries contain tannins that help to tone the intestinal tract and soothe diarrhea. They also help prevent the irritating and toxic substances that cause diarrhea from being absorbed back into the bloodstream.

Heart Disease

Blackberries may help to prevent heart disease by inactivating the enzymes that damage the endothelial cells lining the blood vessels. They contain high amounts of fiber, are rich in polyphenols, vitamin C, and contain a bit of iron, calcium, and vitamin A. The antioxidants in blackberries also protect the cells of the cardiovascular system from harmful effects of unstable oxygen radicals.

Inflammation

Inflammation is really the cause of a lot of our ill health. As we age, we become more susceptible to free radical damage and inflation. Blackberries are full of antioxidants which protect the body against inflammation and free radicals. More specifically, studies have shown that the phenolic components of blackberries exhibit powerful anti-inflammatory properties and inhibit the activity of inflammatory chemicals such as interleukins.

Blueberries

Blueberries have the highest antioxidant capacity of all fresh fruit. They are rich in antioxidants like anthocyanin, vitamin C, B complex, vitamin E, vitamin A, as well as copper, selenium, zinc, and iron.

Cancer

Blueberries contain phenolic compounds which, in harmony with anthocyanin and other antioxidants can do wonders to prevent or treat cancers. Studies published in the Journal of Agricultural and Food Chemistry showed that the phenolic compounds in blueberries can inhibit colon cancer cell proliferation. Another study at the Beckman Research Institute showed that blueberries have the potential to inhibit the growth of Triple Negative Breast Cancer, a particularly aggressive form of breast tumor.[7]

Heart Disease

Blueberries have a high anthocyanin content. Anthocyanin has been shown to dilate arteries, counter the buildup of plaque, and provide other cardiovascular benefits. Blueberries are also rich in fiber and antioxidants which also help reduce the likelihood of heart attacks. A Harvard School of Public Health study published in the January 2013 issue of the Journal of the American Heart Association, found that eating three or more servings of blueberries per week may reduce a woman’s risk of heart attack by as much as 33%.[8]

Memory Problems

When it comes to brain health, there really is nothing quite like blueberries, some have even called them “brain berries”. Blueberries contain anthocyanin, selenium, vitamins A, B-complex, C, and E, zinc, sodium, potassium, copper, magnesium, phosphorus, and manganese. These power-packed berries can help prevent degeneration and death of neurons, brain-cells and restore health of the central nervous system. Blueberries help protect the brain from oxidative stress and may reduce the effects of age-related memory impairments like dementia and even Alzheimer’s. Blueberries have even been shown to improve learning capacity.

Pain and Inflammation

Blueberries are excellent anti-inflammatories and pain relievers. Blueberries increase the amounts of compounds called heat-shock proteins which help reduce inflammation and pain. Blueberries also contain salicylic acid which is the natural version of aspirin and is known to thin the blood and reduce pain.

Urinary Tract Infections

Everybody knows that cranberries help fight urinary tract infections, but for those of us who do not appreciate their tartness, blueberries are an excellent choice. Blueberries have been shown to be quite beneficial to urinary tract health. Bacteria like b-coli are responsible for urinary tract infections. Blueberries have a compound which inhibits the growth of these bacteria. Blueberries also have some antibiotic properties which add to this effect.

Vision Problems

Blueberries have the potential to slow down visual loss and prevent or delay age related ocular problems like macular degeneration and cataract due to their high levels of antioxidants including Carotenoids (lutein, zeaxanthin), Flavonoids (resveritrol, quercetin), vitamin C, vitamin E and vitamin A, selenium, zinc and phosphorus, which are very beneficial to ocular health.

Weight Loss

Blueberries contain catechin, which is a natural phenol and antioxidant known to activate fat-burning in abdominal fat cells. Studies have shown that eating blueberries regularly increases abdominal fat loss and total weight loss.

Coconut

Studies suggest that coconut contains properties that can be helpful in a wide range of ailments from heart disease to Alzheimer's. Unfortunately, the coconut is one of those foods whose health benefits are often hotly argued over. Although some argue that the high levels of saturated fats in coconut make it a less than ideal food, there is a lot of evidence supporting the many health benefits of this mighty fruit. Extra virgin coconut oil is composed predominately of medium-chain triglycerides (MCTs) which are distinctly different from the long-chain fatty acids more commonly found in unhealthy high-fat diets. It is these MCTs that give coconut many of its healing properties.

Heart Diseases:

Many people can’t imagine how a food high in saturated fat like coconut can be beneficial for the heart. Extra virgin coconut oil is beneficial for the heart because it contains about 50% lauric acid, which helps in preventing various heart problems including high cholesterol levels and high blood pressure. In addition, the saturated fats present in coconut oil are Medium Chain Triglycerides (MCT’s) which do not lead to increase in LDL levels. The coconut actually protects against heart disease by increasing good cholesterol and lowering the ratio of bad and good cholesterol.

IBS

Extra virgin coconut oil has been shown to help improve the digestive system and thus prevents various stomach and digestion related problems including irritable bowel syndrome. The saturated fats present in coconut oil have antimicrobial properties which can help control the bacteria, fungi and parasites that cause indigestion.

Weight Loss

Extra virgin coconut oil can be a helpful tool in your weight loss efforts. It contains short and medium-chain fatty acids that help in taking off excessive weight. Coconut is easy to digest and it helps in healthy functioning of the thyroid and enzymes systems. It also helps to increase body metabolism and energy because it is more likely to be burned as fuel than stored body fat.

Grapefruit

Grapefruits are a great source of vitamin C which has been shown to relieve the severity of cold symptoms and to protect our bodies against oxidative stress. But there’s a lot more to grapefruits than vitamin C.

Warning: If you are taking any kind of prescription medication, please check with your doctor before adding grapefruit to your diet. There have been known interactions between grapefruit and prescription medications.

Cancer

Pink and red grapefruits are excellent sources of lycopene. Lycopene has a high capacity to help fight oxygen free radicals and is a powerful agent against tumors and cancers. Grapefruit also contains liminoids and naringenin. Liminoids may help prevent cancerous cells from proliferating and also inhibit tumor formation by promoting the formation of glutathione-S-transferase, a detoxifying enzyme. Naringenin is an antioxidant compound which has been shown to repair damaged DNA in prostate cancer cells.  

High-Cholesterol

Grapefruits can help reduce cholesterol levels. Grapefruits are high in antioxidants and contain pectin, a soluble fiber that has been shown to slow down the progression of atherosclerosis. Studies have shown that grapefruits can reduce blood levels of LDL cholesterol and triglycerides. Both red and blond grapefruits can positively influence cholesterol levels, but red grapefruit is more effective, especially in lowering triglycerides.

Weight Loss

Research suggests that the chemical properties of grapefruit reduce insulin levels and encourage weight loss. Grapefruits have high amounts of fat burning enzymes, high water content, fiber and low glycemic load. A combination of these characteristics makes grapefruit a perfect food for losing weight.

Kiwi

The kiwi offers an array of health-promoting nutrients. Kiwis are rich in vitamin C, and also contain vitamin E, folate, potassium, fiber, carotenoids, polyphenols, chlorophyll, glutathione, and pectin.

Heart Disease

Kiwi can be considered a superfood for your heart. The Cleveland Clinic has recommended kiwis as one of the most powerful foods for the heart. Kiwis help to lower triglyceride levels and reduce platelet hyperactivity which plays a role in the development and stability of atherosclerotic vascular plaques and limits the tendency of blood to form clots. The vitamin C and E in kiwi combined with the polyphenols and magnesium, potassium, B vitamins, and copper, all act to protect the cardiovascular system.

Lemon

Lemons pack a strong phytochemical punch; they are one of those super foods with a myriad health benefits. Lemons have been used by cultures around the world since ancient times to improve and maintain health. Lemon juice contains bioflavonoids, which are antioxidant chemicals believed to be responsible for the beneficial health effects of lemon.

Acne

Lemon decreases redness and irritation from acne and restores skin to health. Lemons are rich in vitamin C which has anti-inflammatory properties and alpha-hydroxy acid which works as a skin exfoliator.

Canker Sores

Lemons have antibacterial and antiviral properties which can accelerate the healing process of canker sores. Mix the juice of freshly squeezed lemon into a glass of lukewarm water and rinse your mouth with this solution several times a day.

Halitosis

Chewing on fresh lemons or rinsing with lemon juice can help freshen breath after consuming certain foods, spices, alcohol, or cigarettes.

Kidney Stones

If you've ever passed a kidney stone, you won't forget the sudden, intense pain. Kidney stones form when urine in the kidney becomes supersaturated with stone-forming salts. Lemon juice increases the amount of citrate in the urine which helps to inhibit kidney stones. If you are prone to kidney stones, you may want to consider drinking low sugar or sugar free lemonade on a regular basis. Scientific evidence suggests that drinking 1 to 2 liters of lemon juice as lemonade per day can help you lower the risk of developing kidney stones.

Meniere's disease

Meniere’s disease is an idiopathic disease involving the inner ear that is characterized by vertigo, hearing loss and pain, nausea and tinnitus. Meniere's disease does not have a cure; however lemons may bring some relief to those who suffer from this disease. Research has shown that Meniere’s disease patients treated with lemon bioflavonoid complex saw improvements in their vertigo and hearing symptoms. Although the exact physiologic mechanism by which this effect is produced is unknown, it is hypothesized that the bioflavonoids in lemon may act as a blocking agent on histidine decarboxylase.

Sore Throat

Lemon and honey mixture makes an excellent sore throat relieving alternative. Lemons help reduce inflammation, cool down irritated sore throat and thin mucous congestion.

Mango

Mangoes taste so delicious that people often forget how healthy they really are. Mangoes are high in Vitamin A, Vitamin C, Vitamin B1, and B2, niacin, potassium, iron, and fiber. They are good for the kidneys, digestive system of the body and the skin.

Acid Reflux

Acid reflux occurs when digestive fluid backs up past the lower esophageal sphincter into your esophagus. When this happens, you feel a burning pain in your chest or abdomen. The tartaric acid, malic acid, and a trace of citric acid found in mangoes help to neutralize acid. The juice of the mango also coats the lining of the esophagus, relieving any pain caused by the acid moving upwards.

Cancer

Mangoes are rich in phenols, such as quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat, and enzymes which have cancer preventing capacities. Mangoes are also high in a soluble fiber which has been linked to a lower risk of cancers of the gastrointestinal tract. Mangoes also provide vitamin C which helps protect cells from free radical damage and reduces the risk of cancer.

High Cholesterol

Mangoes have high levels of soluble fiber, Pectin and Vitamin C, all of which help to lower serum cholesterol levels, especially LDL cholesterol (the bad cholesterol). Research suggests that compounds in mangoes could ease the effects of high cholesterol.

Low Sex Drive

Mangoes are rich in vitamin E which has been shown to help to regulate sex hormones and boosts sex drive.

Skin Problems

If you suffer from skin problems, you may want to think about adding mangoes to your diet. Applying mangoes directly to the skin will help to get rid of clogged pores, however eating mangoes regularly helps to reduce dry skin and flakiness, leaving the skin soft and shining from the inside out.

Olives

Although we generally think of olives as a zesty vegetable, they are technically classified as a fruit. Olives are nothing short of astounding. Few high-fat foods offer such a diverse range of valuable antioxidant and anti-inflammatory nutrients. Olives provide almost three-quarters of their fat as oleic acid, a healthy monounsaturated fatty acid, and offer us dozens of protective health benefits. 

Bone Loss

Hydroxytyrosol is a phytonutrient in olive oil has been found to have the potential to help us prevent bone loss. Several studies have found increased depositing of calcium in bone and decreased loss of total bone mass following consumption of this olive phytonutrient. 

Cancer

Olives are a great source of vitamin E and monounsaturated fat, which have the ability to neutralize free radicals in the body. If our cells get overwhelmed by oxidative stress cause by free radicals and chronic excessive inflammation, our risk of cell cancer is increased. By providing us with rich supplies of antioxidant and anti-inflammatory nutrients, olives can help us avoid this dangerous combination of chronic oxidative stress and chronic inflammation.

Studies have shown that olive oil exerts a protective effect against certain malignant tumors in the breast, prostate, and digestive tract. Studies have also shown that consuming olives or olive oil leads to a lower risk of colon cancer. Olive oil rich diets have been shown to reduce the number of cancerous lesions, result in less aggressive tumors and a better prognosis.

Heart Disease

Oleuropein is found exclusively in olives and has been shown to decrease oxidation of LDL cholesterol. In addition, the high monounsaturated fat content of olives has been associated with reduced risk of cardiovascular disease and decreased blood pressure. The oleic acid found in olives affects changes at cell membrane levels which result in decreased blood pressure.

Inflammation

The anti-inflammatory abilities of the monounsaturated fats, vitamin E and polyphenols in Olive oil also contains a chemical called oleocanthal, which acts as a painkiller and inhibits inflammation by the same means that drugs like Ibuprofen do.

Papaya

Papayas are rich in antioxidants, phytonutrients, vitamins, minerals, and special digestive enzymes that have a remarkable effect on proper digestion and overall health.

Cancer

Cancer is one of the world's leading killers. Papaya can be very beneficial for reducing your risk of developing certain types of cancers. Studies suggest that the proteolytic enzymes in papaya can digest the fibrin protein layer of cancer cells that usually surrounds and protects them, leaving the cancerous cells more susceptible to the body’s immune response. The papaya also contains isothiocyanates which may help prevent cancer by eliminating potential carcinogens from our bodies and enhancing the action of tumor suppressing proteins and lycopene, which research has shown to have anticancer properties.[9] 

Gastrointestinal Problems

Undigested proteins can lead to many health issues, such as gastrointestinal problems and an overgrowth of flatulence causing bacteria in the colon. The enzymes in papaya can improve digestion by breaking down proteins into their individual amino acids.

Wrinkles

Papayas are a great source of antioxidant vitamin C, vitamin E and carotenoids, nutrients which can help protect your skin against free radicals known to cause damage that leads to wrinkles and signs of aging.

Pineapple

Pineapples are sweet, juicy, and delicious, but more importantly they are very healthy and nutritious. Pineapples are loaded with vitamins and minerals including vitamin A, vitamin C, calcium, phosphorus, and potassium and are also rich in fiber.

Asthma Inflammation

The bromelain in pineapple reduces asthma inflammation. Studies have found that bromelain can significantly reduce markers of lung inflation and reduce the total white blood cells which normally increase with the onset of asthma.

Gastrointestinal Problems

The bromelain in pineapple can improve digestion by breaking down proteins into their individual amino acids.

Tomato

Botanically classified as a fruit, tomatoes are sweet, juicy, and delicious. Tomatoes are not only a tasty addition to meal time, but they are packed with nutritional benefits as well. Tomatoes are a good source of vitamins A, C, K, folate, and potassium, and also provide thiamin, niacin, vitamin B6, magnesium, phosphorus, and copper, all of which are necessary for good health. They are naturally low in calories, fat, cholesterol, and sodium.

Cancer

Tomatoes are a natural cancer fighter. Lycopene is rare in foods, and tomatoes are one of only a few that are rich in this powerful antioxidant. Clinical studies have shown that lycopene can reduce the risk of cancers such as prostate, cervical, mouth, throat, stomach, colon, rectal, prostate, and ovarian cancer. In addition, the vitamin A and C in tomatoes fight the free radicals which can cause cell damage. Ironically, processed tomatoes (sauce, paste, etc.) are more effective than raw tomatoes at reducing cancer risk. The processing breaks down the cell walls which trap the lycopene making it more bioavailable. Tomatoes have been shown to be particularly effective against prostate cancers.

Eye Conditions

Tomatoes can improve your vision. The vitamin A that tomatoes provide can improve vision and help prevent eye conditions such as night blindness and macular degeneration. A deficiency in vitamin A contributes to the development of night blindness. A one cup serving of fresh tomatoes provides 30% of the daily value of vitamin A.

Osteoporosis

Tomatoes build strong bones and can ward off osteoporosis. Lycopene slows down the breakdown of bone cells and the vitamin K and calcium in tomatoes help strengthen and repair bones. A serving of tomatoes provide 18% the daily value for vitamin K.

Orange

Asthma Inflammation

Asthma is a chronic inflammatory lung disease that causes wheezing, difficulty breathing and chest tightness Asthma symptoms can be triggered by allergens, such as pollen or pet dander, by non-allergic triggers, such as emotional stress, physical activity, cold air, smoke, or viruses. Consuming oranges and other citrus fruits may help reduce your symptoms. Citrus fruits are rich sources of vitamin A and C which help lessen lung inflammation associated with cigarette smoke and other pollutants.

Chest Congestion

Chest congestion can make breathing difficult and can cause coughing and, shortness of breath. Certain foods have an effect on the secretion of mucus by the glands lining your respiratory system. Oranges are rich in vitamin C which is an essential nutrient that may help increase the effectiveness of your immune system. This can help reduce the severity and duration of conditions that cause chest congestion. Foods that are rich in vitamin C also tend to be a natural source of water, which can help reduce the thickness of mucus.

VEGETABLES

Preserve and treat food as you would your body, remembering that in time food will be your body.

—B.W. Richardson

While the health-related benefits of a diet rich in vegetables is known to most, scientific research has increasingly pointed to their influence on a variety of diseases. Like fruits, vegetables are loaded with vitamins and mineral including phytonutrients, antioxidants, such as vitamin A, C, E, and selenium. Options like broccoli, tomatoes, spinach provide additional benefits! People who eat more vegetables as part of an overall healthy diet are likely to have a reduced risk of many chronic diseases.

Asparagus

Asparagus is a very good source of fiber, folate, vitamins A, C, E and K, and chromium. 

Cancer

Asparagus is packed with antioxidants and can neutralize cell-damaging free radicals. Asparagus is the best food source of glutathione, a detoxifying compound that helps break down carcinogens and other harmful compounds like free radicals. In addition, Asparin A, a compound in asparagus, has been found to halt the growth liver cancer cells and can even cause death in those cells.

Artichoke

Artichokes have one of the highest levels of antioxidants. Some of the powerful antioxidants in artichokes are quercetin, rutin, anthocyanins, cynarin, luteolin, and silymarin.

High Blood Glucose Levels

An artichoke has a glycemic index ranking of 15, which places it among the very lowest foods or beverages on the glycemic index. Scientific evidence shows that the artichoke can help balance blood glucose levels and help deal with diabetes.

Liver Ailments

Few veggies are as potent as the artichoke in helping an ailing liver. Studies have found they may even regenerate liver tissue. Experts believe that artichokes help stimulate production of bile in the liver as well as promote the movement of bile through the system. These two functions are vital to the liver’s wellbeing. One of the jobs of bile is to remove toxins through the bowel. If bile is not transported adequately, the liver has an increased risk of being damaged. It has been suggested that 30 minutes after eating globe artichoke, bile flow is increased by over 100%. Artichokes have long been used in folk and alternative medicine as a treatment for liver ailments and the scientific studies are now proving them to be correct.

Beets

Beets are one of those often overlooked foods, but adding beets to your diet can greatly increase your wellbeing and immunity. The roots and leaves of the beet have long been used in folk medicine to treat a wide variety of ailments.

Anemia

Anemia is a condition in which too few red blood cells are in circulation. Iron deficiency is the most frequent cause of anemia. Beets are good source of iron which regenerates and reactivates the red blood cells and supplies fresh oxygen to the body. The copper content in beets helps make the iron more available to the body.

Arteriosclerosis

The juice of this wonderful root is a powerful solvent for inorganic calcium deposits that cause the arteries to harden and therefore it is very useful in fighting arteriosclerosis. It helps to keep the blood vessels and the arterial system in a very sound condition.

Depression

Depression, mental fatigue, and insomnia have been linked with lower levels of folate. One cup of beets supplies you with 30% of your daily needs. In addition, beets contain trimethylglycine, the same substance that is used in certain treatments of depression. It also contains tryptophan, which relaxes the mind and creates a sense of well-being.

Poor Circulation

Beet juice is best known as a blood purifier and blood builder that help in the creation of red blood cells. Beet juice can help in the construction of red blood cells which help to carry oxygen around the body. Beets contain nitrate which causes dilation of the blood cells allowing more blood to get around the veins thereby reducing high blood pressure. This then improves circulation.

Broccoli

Some people love broccoli and others hate it, but there's no denying that broccoli is a nutritional powerful. Broccoli is an excellent source of vitamins C, K, and A, as well as folate and dietary fiber, and a very good source of manganese, potassium, magnesium, and phosphorus, and vitamins B2 and B6. In addition to providing these valuable nutrients, broccoli offers an abundance of powerful phytochemicals that may help protect the body against many ailments including cancers.

Blood Pressure

Research indicates that glucoraphanin, a compound found in broccoli, may reduce the risk of high blood pressure. Broccoli also contains potassium, magnesium, and calcium which also help regulate blood pressure.

Cancer

Diets high in broccoli have been linked with a lower risk of certain types of cancer. Broccoli contains certain chemicals that work through numerous mechanisms to inhibit tumor cell adhesion, spread, and invasion. These substances act as antioxidants, boost detoxifying enzymes in the body, and may even produce beneficial changes in gene expression. Studies suggest that a broccoli compound known as sulforaphane induces cancer cells to commit a sort of cellular suicide.[10] 

Liver Detoxifier

The liver is one of the most important organs of the body. It is responsible for regulating blood sugar, absorbing nutrients, and eliminating harmful substances from the body. Broccoli is a very powerful detoxifier of the liver. Broccoli increases the amount of glucosinolate which help the liver to produce the enzymes it needs for its detoxification processes. Broccoli also contains chemicals that neutralize certain toxins.

Carrot

Everyone knows that carrots are great for eyesight, but your vision isn’t the only thing carrots are good for. Carrots are an excellent source of various essential nutrients and have many other health benefits.

Asthma Inflammation

Carrots contain beta carotene, which may decrease the asthma symptoms caused by exercise. Carrots are a top source for beta-carotene, hence the name. Beta-carotene may also reduce lung inflammation caused by toxins.

Cancer

Studies have shown that carrots may help lower the risk of breast, colon, and lung cancer. Studies indicate that falcarinol, another compound in carrots, may be largely responsible for the carrot’s anti-cancer benefits.

Heart Disease

Diets high in carrots are associated with a lower risk of heart disease. Carrots are high in fiber and beta-carotene, nutrients which help keep blood pressure down and reduce cholesterol levels, thus reducing the risk of heart disease.

Vision Problems

The beta-carotene in carrots helps to protect against macular degeneration and the development of senile cataracts. Studies have found that people who eat the plenty of carrots have a much lower risk of macular degeneration than those who eat very little.

Spinach

Spinach is a nutritional powerhouse. It is one of the most nutrient dense foods in existence. Spinach is packed with vitamin C, vitamin E, beta-carotene, manganese, zinc, and selenium which all serve as powerful antioxidants that protect against many diseases and health conditions.

High Blood Pressure

Spinach contains almost 40% of magnesium your body needs. Magnesium is essential in maintaining healthy levels of blood pressure. In fact, just a salad-size portion of spinach will work to lower high blood pressure within hours.

Osteoporosis

One cup of cooked spinach provides over 1000% of the daily recommended vitamin K which helps prevent excess activation of osteoclasts, the cells that break down bones. Vitamin K also promotes the synthesis of osteocalcin, an essential protein for maintaining the strength and density of our bones.

HERBS AND SPICES

He who distinguishes the true savor of his food can never be a glutton; he who does not cannot be otherwise. 

—Henry David Thoreau

Spices can benefit your health as much as do your taste buds. Herbs and spices are teeming with healthy antioxidants and phytonutrients. They have more disease fighting antioxidants than many fruits and vegetables.

Hot Peppers

Chili and other hot peppers contain capsaicin which has a variety of medicinal benefits. Capsaicin is a flavorless, odorless, colorless compound found in varying amounts in peppers. The hotter the pepper, the more capsaicin it contains and the higher amount of health improving antioxidants.

Heart Disease

Hot peppers are a heart healthy food. The compounds in hot peppers, including capsaicin, have been found to lower blood pressure, decrease cholesterol levels, and reduce the risk for dangerous blood clots.  

Pain

Capsaicin, the active ingredient in hot peppers, has been shown to reduce pain. It acts by acts by binding to receptors in the cell wall of nerve endings and triggering an influx of calcium ions into the neurons. It also interferes with substance P, a chemical involved in transmitting pain impulses to the brain.

Cinnamon

Who doesn’t love to sprinkle a little cinnamon on oatmeal or morning late? Cinnamon is not only tasty, but it is also quite beneficial to our health.

High Blood sugar

Cinnamon has been shown to be of great value in maintaining healthy blood sugar levels. Cinnamon mimics the effects of insulin and has a regulatory effect on blood sugar, making it especially beneficial for people with Type 2 diabetes. The American Diabetes Association has found that taking 3 to 6 grams of cinnamon per day can lower glucose levels in people with Type 2 diabetes.

High Cholesterol

Scientists have found evidence that cinnamon helps lower lipid levels. Just 1/2 teaspoon of cinnamon per day may help you lower triglycerides and LDL cholesterol levels.

Garlic

People have known for centuries that garlic has many healing properties and has been used throughout recorded history for its medicinal (as well culinary) uses. 

Infections

Garlic contains allicin which is a powerful antibiotic and a potent agent that helps the body to inhibit the ability of germs to grow and reproduce. Garlic has been used effectively against a whole host of bacteria, fungus, and viruses. Some studies suggest that garlic is an even more powerful germ-killer than either penicillin or tetracycline.

Liver Ailments

A healthy liver maintains blood flow and circulation, breaking down nutrients from foods and distributing them to other body organs. Garlic contains allicin which is a sulphur-based compound needed by the liver for effective detoxification. The antioxidants in garlic help keep toxic substances filtered by your liver from reaching other organs. Garlic has been shown to help the liver rid the body of mercury, food additives, and the hormone estrogen.

Parsley

Though traditionally overlooked as just a garnish, parsley has various health benefits. Parsley is rich in antioxidants including luteolin, a flavonoid that searches out and eradicates free radicals in the body that cause oxidative stress in cells. Luteolin also promotes carbohydrate metabolism.

Halitosis

Bad breath can be an embarrassing nuisance especially in social situations. Parsley contains chemicals that help to freshen bad breath. Parsley is rich in chlorophyll which has antioxidant and anti-inflammatory properties and helps to neutralize toxins and pollutants and act as a natural deodorizer. Chewing a small handful of parsley allows you to gain the breath-freshening benefits of chlorophyll. This may be reason why parsley makes an appearance as a garnish on so many restaurant dishes.

Thyme

Thyme is credited with many virtues. This fragrant herb has been used since ancient times for medicinal and culinary uses. Thyme contains thymol and the antioxidant flavonoids apigenin, naringenin, luteolin, and thymonin.

Coughs

The next time you have a cold or cough, try a cup of thyme tea. Thyme has shown to have bronchodilating and antispasmodic effects, so it helps relax the bronchial tubes and alleviates coughing fits. Thyme oil is used in many cough syrups because it acts as an expectorant loosening mucous and has antibacterial and antiseptic properties.

Gas and Indigestion

Thyme is often recommended to promote good digestion and relieve gas and bloating. The volatile oils in thyme help reduce gas while its phenols work as an antispasmodic, helping to relieve intestinal cramping.

NUTS AND SEEDS

If we're not willing to settle for junk living, we certainly shouldn't settle for junk food. 

—Sally Edwards

If nuts are not part of your regular snack choices, then you are missing out on some major disease-fighting nutrients that protect your heart, boost mental power, and more. Just a handful of nuts a day will help you to stay healthy and fit. Nuts are rich in antioxidants, protein, vitamins, minerals, and omega-3 fatty acids. Nuts are a crunchy and delicious alternative to traditional junk food snacks.

Almond

Almonds are a wonderfully delicious snack. Almonds have long been revered as the promoter of wellness and health. Almonds are high in fiber, vitamin E, powerful antioxidants.

Blood Cholesterol

Almonds are rich in dietary fiber, vitamins, and minerals, and are packed with numerous health promoting phytochemicals. Almonds contain unsaturated fatty acids like oleic and palmitoleic acids which have been shown to lower blood LDL (bad cholesterol) and increase HDL (good cholesterol) levels and thus helping to prevent coronary artery disease and strokes.

Cacao (Dark Chocolate!)

The cacao nut (raw chocolate) is packed with a myriad of beneficial properties including minerals, vitamins, antioxidants, Theobromine, Phenylethylamine.

Depression and Mood

Cacao is a mood enhancer. Phenylethylamine, in combination with theobromine, can elevate mood and create a sense well-being. Eating cacao can raise your natural levels of serotonin and create a balancing effect.

PMS

If you suffer from PMS, your levels of serotonin are likely low; eating chocolate or cacao seeds can raise your levels of serotonin.

Brazil Nut

Brazil nuts are extremely tasty treats and are loaded with health benefits. They contain exceptionally high levels of selenium. Just 1 ounce of these nuts provides about 800% of the recommended daily intake of selenium making them the highest natural source of this mineral. High levels of selenium are associated with many health benefits.

Heart Disease

Selenium is a very powerful and essential nutrient. It encourages the production of glutathione, an important antioxidant that helps protect our body from free radical damage. Selenium helps prevent blood clotting and protect us from heart disease and strokes. Studies have shown that higher concentrations of selenium in the blood are associated with reduced risk of coronary heart disease.[11]

Flaxseeds

Flax seeds are a nutrient dense power food. Flax seeds are rich B vitamins, magnesium, manganese, and Omega-3 Fatty Acids. 

Cognitive Problems

Flax seeds are rich in brain-healthy fats including omega-3 fatty acids which are directly used by the brain to build and protect neurons. Flax seeds also contain GLA, an omega-6 fatty acid which are used to build healthy neurons and also to regulate the environment of the brain. To boost your brain power to the max, have a tablespoon or two of flax seeds every day.

Constipation

Everyone experiences a bout of constipation now and then. Constipation is often simply the result of consuming too little fiber, and adding more fiber to your diet is the simple remedy. Flax seed are high in fiber. You’d be hard-pressed to find a food higher in fiber than flax.

GRAINS

Courage, cheerfulness, and a desire to work depend mostly on good nutrition.

—Jacob Moleschott

Oat

Nothing starts the day off better than a big bowl of warm oatmeal. The oat is generally cited as the most nourishing of all the cereals. Oats have a higher concentration of well-balanced protein than other cereals and contain phytochemicals which have been associated with protection from many forms of chronic disease. Oats also contain a good balance of essential fatty acids, which have been linked with longevity and general good health.

Heart Disease

The accumulation of cholesterol is implicated in many types of cardiovascular disease. Oatmeal and oat bran are significant sources of soluble and insoluble fiber. One component of the soluble fiber found in oats is beta-glucans, which has proven effective in lowering blood cholesterol. Oats are also one of the best sources of compounds called tocotrienols which inhibit cholesterol synthesis and have been found to lower blood cholesterol. Research also indicates that the antioxidants found in oats reduce cholesterol by reducing the ability of blood cells to stick to the inside of artery walls. A daily bowl of oatmeal can lower cholesterol by up to 23 percent and reduce the risk of heart disease by almost half.

PART THREE: Health Conditions

From the bitterness of disease man learns the sweetness of health. 

—Proverb

The information in this section is organized by health condition and is intended to serve as a cross reference to the information provided earlier in the book. Under each condition you will find the medicinal foods recommended or suggested for that particular condition.  

Anemia

Banana

Bananas are high in iron which is essential for the production of hemoglobin, myoglobin, and enzymes essential in the production of red blood cells. They are therefore an excellent food for anemic persons.

Beets

Anemia is a condition in which too few red blood cells are in circulation. Iron deficiency is the most frequent cause of anemia. Beets are good source of iron which regenerates and reactivates the red blood cells and supplies fresh oxygen to the body. The copper content in beets helps make the iron more available to the body.

Acid Reflux

Mango

Mangoes taste so delicious that people often forget how healthy they really are. Mangoes are high in Vitamin A, Vitamin C, Vitamin B1, and B2, niacin, potassium, iron, and fiber. They are good for the kidneys, digestive system of the body and the skin.

Acne

Lemon

Lemon decreases redness and irritation from acne and restores skin to health. Lemons are rich in vitamin C which has anti-inflammatory properties and alpha-hydroxy acid which works as a skin exfoliator.

Arteriosclerosis

Beets

The juice of this wonderful root is a powerful solvent for inorganic calcium deposits that cause the arteries to harden and therefore it is very useful in fighting arteriosclerosis. It helps to keep the blood vessels and the arterial system in a very sound condition.

Asthma Inflammation

Carrots

Carrots contain beta carotene, which may decrease the asthma symptoms caused by exercise. Carrots are a top source for beta-carotene, hence the name. Beta-carotene may also reduce lung inflammation caused by toxins.

Orange

Asthma is a chronic inflammatory lung disease that causes wheezing, difficulty breathing and chest tightness Asthma symptoms can be triggered by allergens, such as pollen or pet dander, by non-allergic triggers, such as emotional stress, physical activity, cold air, smoke, or viruses. Consuming oranges and other citrus fruits may help reduce your symptoms. Citrus fruits are rich sources of vitamin A and C which help lessen lung inflammation associated with cigarette smoke and other pollutants.

Pineapple

The bromelain in pineapple reduces asthma inflammation. Studies have found that bromelain can significantly reduce markers of lung inflation and reduce the total white blood cells which normally increase with the onset of asthma.

Bone Loss

Olives

Hydroxytyrosol is a phytonutrient in olive oil has been found to have the potential to help us prevent bone loss. Several studies have found increased depositing of calcium in bone and decreased loss of total bone mass following consumption of this olive phytonutrient.

Brain Fog

Apple

Eating apples can improve your memory and help you sustain overall brain health. Apples contain a larger percentage of phosphorus than any other fruit or vegetable. For this reason it is an invaluable food for brain health. Sufferers from cognitive problems such as brain fog and poor memory should eat at least two apples every day. The effects of the antioxidants and flavonoids present in apples have been shown to reduce brain-cell inflammation and oxidation that occurs naturally due to the presence of free radicals. Eating apples increases acetylcholine, which is a critical neurotransmitter for memory and brain health. Eating apples has also been shown to diminish accumulations of toxins in the brain, particularly beta-amyloid, which is thought to be one of the main factors causing Alzheimer's disease.

Cancer

Asparagus

Asparagus is packed with antioxidants and can neutralize cell-damaging free radicals. Asparagus is the best food source of glutathione, a detoxifying compound that helps break down carcinogens and other harmful compounds like free radicals. In addition, Asparin A, a compound in asparagus, has been found to halt the growth liver cancer cells and can even cause death in those cells.

Blackberries

According to a study published The Journal of Biological Chemistry, the anthocyanins in blackberries may help prevent or inhibit the growth of cancerous cells.[12] In addition, the high concentration of antioxidants found in blackberries may help prevent free radical mediated damage, thereby reducing the risk of chronic conditions such as cancer.

Blueberries

Blueberries contain phenolic compounds which, in harmony with anthocyanin and other antioxidants can do wonders to prevent or treat cancers. Studies published in the Journal of Agricultural and Food Chemistry showed that the phenolic compounds in blueberries can inhibit colon cancer cell proliferation. Another study at the Beckman Research Institute showed that blueberries have the potential to inhibit the growth of Triple Negative Breast Cancer, a particularly aggressive form of breast tumor

Broccoli

Diets high in broccoli have been linked with a lower risk of certain types of cancer. Broccoli contains certain chemicals that work through numerous mechanisms to inhibit tumor cell adhesion, spread, and invasion. These substances act as antioxidants, boost detoxifying enzymes in the body, and may even produce beneficial changes in gene expression. Studies suggest that a broccoli compound known as sulforaphane induces cancer cells to commit a sort of cellular suicide.

Grapefruit

Pink and red grapefruits are excellent sources of lycopene. Lycopene has a high capacity to help fight oxygen free radicals and is a powerful agent against tumors and cancers. Grapefruit also contains liminoids and naringenin. Liminoids may help prevent cancerous cells from proliferating and also inhibit tumor formation by promoting the formation of glutathione-S-transferase, a detoxifying enzyme. Naringenin is an antioxidant compound which has been shown to repair damaged DNA in prostate cancer cells. 

Mango

Mangoes are rich in phenols, such as quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat, and enzymes which have cancer preventing capacities. Mangoes are also high in a soluble fiber which has been linked to a lower risk of cancers of the gastrointestinal tract. Mangoes also provide vitamin C which helps protect cells from free radical damage and reduces the risk of cancer.

Olives

Olives are a great source of vitamin E and monounsaturated fat, which have the ability to neutralize free radicals in the body. If our cells get overwhelmed by oxidative stress cause by free radicals and chronic excessive inflammation, our risk of cell cancer is increased. By providing us with rich supplies of antioxidant and anti-inflammatory nutrients, olives can help us avoid this dangerous combination of chronic oxidative stress and chronic inflammation.

Studies have shown that olive oil exerts a protective effect against certain malignant tumors in the breast, prostate, and digestive tract. Studies have also shown that consuming olives or olive oil leads to a lower risk of colon cancer. Olive oil rich diets have been shown to reduce the number of cancerous lesions, result in less aggressive tumors and a better prognosis.

Papaya

Cancer is one of the world's leading killers. Papaya can be very beneficial for reducing your risk of developing certain types of cancers. Studies suggest that the proteolytic enzymes in papaya can digest the fibrin protein layer of cancer cells that usually surrounds and protects them, leaving the cancerous cells more susceptible to the body’s immune response. The papaya also contains isothiocyanates which may help prevent cancer by eliminating potential carcinogens from our bodies and enhancing the action of tumor suppressing proteins and lycopene, which research has shown to have anticancer properties.

Tomato

Tomatoes are a natural cancer fighter. Lycopene is rare in foods, and tomatoes are one of only a few that are rich in this powerful antioxidant. Clinical studies have shown that lycopene can reduce the risk of cancers such as prostate, cervical, mouth, throat, stomach, colon, rectal, prostate, and ovarian cancer. In addition, the vitamin A and C in tomatoes fight the free radicals which can cause cell damage. Ironically, processed tomatoes (sauce, paste, etc.) are more effective than raw tomatoes at reducing cancer risk. The processing breaks down the cell walls which trap the lycopene making it more bioavailable. Tomatoes have been shown to be particularly effective against prostate cancers.

Canker Sore

Lemons

Lemons have antibacterial and antiviral properties which can accelerate the healing process of canker sores. Mix the juice of freshly squeezed lemon into a glass of lukewarm water and rinse your mouth with this solution several times a day.

Chest Congestion

Orange

Chest congestion can make breathing difficult and can cause coughing and, shortness of breath. Certain foods have an effect on the secretion of mucus by the glands lining your respiratory system. Oranges are rich in vitamin C which is an essential nutrient that may help increase the effectiveness of your immune system. This can help reduce the severity and duration of conditions that cause chest congestion. Foods that are rich in vitamin C also tend to be a natural source of water, which can help reduce the thickness of mucus.

Circulation Problems

Beets

Beet juice is best known as a blood purifier and blood builder that help in the creation of red blood cells. Beet juice can help in the construction of red blood cells which help to carry oxygen around the body. Beets contain nitrate which causes dilation of the blood cells allowing more blood to get around the veins thereby reducing high blood pressure. This then improves circulation.

Cognitive Problems

Apples

Eating apples can improve your memory and help you sustain overall brain health. Apples contain a larger percentage of phosphorus than any other fruit or vegetable. For this reason it is an invaluable food for brain health. Sufferers from cognitive problems such as brain fog and poor memory should eat at least two apples every day. The effects of the antioxidants and flavonoids present in apples have been shown to reduce brain-cell inflammation and oxidation that occurs naturally due to the presence of free radicals. Eating apples increases acetylcholine, which is a critical neurotransmitter for memory and brain health. Eating apples has also been shown to diminish accumulations of toxins in the brain, particularly beta-amyloid, which is thought to be one of the main factors causing Alzheimer's disease

Constipation

Flaxseed

Everyone experiences a bout of constipation now and then. Constipation is often simply the result of consuming too little fiber, and adding more fiber to your diet is the simple remedy. Flax seed are high in fiber. You’d be hard-pressed to find a food higher in fiber than flax

Cough

Thyme

The next time you have a cold or cough, try a cup of thyme tea. Thyme has shown to have bronchodilating and antispasmodic effects, so it helps relax the bronchial tubes and alleviates coughing fits. Thyme oil is used in many cough syrups because it acts as an expectorant loosening mucous and has antibacterial and antiseptic properties.

Depression

Beets

Depression, mental fatigue, and insomnia have been linked with lower levels of folate. One cup of beets supplies you with 30% of your daily needs. In addition, beets contain trimethylglycine, the same substance that is used in certain treatments of depression. It also contains tryptophan, which relaxes the mind and creates a sense of well-being.

Cacao (Chocolate)

Cacao is a mood enhancer. Phenylethylamine, in combination with theobromine, can elevate mood and create a sense well-being. Eating cacao can raise your natural levels of serotonin and create a balancing effect

Diarrhea

Blackberries

Blackberries are one of the best foods around for the treatment of diarrhea. Blackberries contain tannins that help to tone the intestinal tract and soothe diarrhea. They also help prevent the irritating and toxic substances that cause diarrhea from being absorbed back into the bloodstream.

Gas

Thyme

Thyme is often recommended to promote good digestion and relieve gas and bloating. The volatile oils in thyme help reduce gas while its phenols work as an antispasmodic, helping to relieve intestinal cramping.

Gout

Apples

Gout occurs when the body has high levels of uric acid. Gout symptoms occur when excess uric acid forms sharp crystals which collect between the joints and cause painful inflammation. The malic acid contained in apples helps to neutralize uric acid and decrease gout attacks.

Gastritis

Banana

Bananas are a good choice to settle an upset digestive system. Bananas normalize colonic functions in the large intestine by absorbing large amounts of water. The high level of potassium in bananas helps to replace electrolytes that may be lost during bouts of diarrhea. Bananas also contain insoluble fiber, which helps relieve constipation and inulin, a prebiotic soluble fiber that promotes the growth of beneficial bacteria in the intestinal system.

Papaya

Undigested proteins can lead to many health issues, such as gastrointestinal problems and an overgrowth of flatulence causing bacteria in the colon. The enzymes in papaya can improve digestion by breaking down proteins into their individual amino acids.

Pineapple

The bromelain in pineapple can improve digestion by breaking down proteins into their individual amino acids.

Halitosis

Lemons

Chewing on fresh lemons or rinsing with lemon juice can help freshen breath after consuming certain foods, spices, alcohol, or cigarettes.

Parsley

Bad breath can be an embarrassing nuisance especially in social situations. Parsley contains chemicals that help to freshen bad breath. Parsley is rich in chlorophyll which has antioxidant and anti-inflammatory properties and helps to neutralize toxins and pollutants and act as a natural deodorizer. Chewing a small handful of parsley allows you to gain the breath-freshening benefits of chlorophyll. This may be reason why parsley makes an appearance as a garnish on so many restaurant dishes.

Heart Disease

Apples

Apples are full of antioxidant compounds which help inhibit inflammation and lower levels of cholesterol and two other markers associated with plaque and inflammation in artery walls. Apples are also high in fiber which has been shown to lower cholesterol level. Studies have shown that frequent apple eaters have reduced risk of suffering from heart attacks and strokes compared with non-apple eaters.

Blackberries

Blackberries may help to prevent heart disease by inactivating the enzymes that damage the endothelial cells lining the blood vessels. They contain high amounts of fiber, are rich in polyphenols, vitamin C, and contain a bit of iron, calcium, and vitamin A. The antioxidants in blackberries also protect the cells of the cardiovascular system from harmful effects of unstable oxygen radicals.

Blueberries

Blueberries have a high anthocyanin content. Anthocyanin has been shown to dilate arteries, counter the buildup of plaque, and provide other cardiovascular benefits. Blueberries are also rich in fiber and antioxidants which also help reduce the likelihood of heart attacks. A Harvard School of Public Health study published in the January 2013 issue of the Journal of the American Heart Association, found that eating three or more servings of blueberries per week may reduce a woman’s risk of heart attack by as much as 33%.

Carrots

Diets high in carrots are associated with a lower risk of heart disease. Carrots are high in fiber and beta-carotene, nutrients which help keep blood pressure down and reduce cholesterol levels, thus reducing the risk of heart disease.

Coconut

Many people can’t imagine how a food high in saturated fat like coconut can be beneficial for the heart. Extra virgin coconut oil is beneficial for the heart because it contains about 50% lauric acid, which helps in preventing various heart problems including high cholesterol levels and high blood pressure. In addition, the saturated fats present in coconut oil are Medium Chain Triglycerides (MCT’s) which do not lead to increase in LDL levels. The coconut actually protects against heart disease by increasing good cholesterol and lowering the ratio of bad and good cholesterol

Kiwi

Kiwi can be considered a superfood for your heart. The Cleveland Clinic has recommended kiwis as one of the most powerful foods for the heart. Kiwis help to lower triglyceride levels and reduce platelet hyperactivity which plays a role in the development and stability of atherosclerotic vascular plaques and limits the tendency of blood to form clots. The vitamin C and E in kiwi combined with the polyphenols and magnesium, potassium, B vitamins, and copper, all act to protect the cardiovascular system.

Hot Peppers

Hot peppers are a heart healthy food. The compounds in hot peppers, including capsaicin, have been found to lower blood pressure, decrease cholesterol levels, and reduce the risk for dangerous blood clots

Oats

The accumulation of cholesterol is implicated in many types of cardiovascular disease. Oatmeal and oat bran are significant sources of soluble and insoluble fiber. One component of the soluble fiber found in oats is beta-glucans, which has proven effective in lowering blood cholesterol. Oats are also one of the best sources of compounds called tocotrienols which inhibit cholesterol synthesis and have been found to lower blood cholesterol. Research also indicates that the antioxidants found in oats reduce cholesterol by reducing the ability of blood cells to stick to the inside of artery walls. A daily bowl of oatmeal can lower cholesterol by up to 23 percent and reduce the risk of heart disease by almost half

Olives

Oleuropein is found exclusively in olives and has been shown to decrease oxidation of LDL cholesterol. In addition, the high monounsaturated fat content of olives has been associated with reduced risk of cardiovascular disease and decreased blood pressure. The oleic acid found in olives affects changes at cell membrane levels which result in decreased blood pressure.

High Blood Pressure

Broccoli

Research indicates that glucoraphanin, a compound found in broccoli, may reduce the risk of high blood pressure. Broccoli also contains potassium, magnesium, and calcium which also help regulate blood pressure.

Spinach

Spinach contains almost 40% of magnesium your body needs. Magnesium is essential in maintaining healthy levels of blood pressure. In fact, just a salad-size portion of spinach will work to lower high blood pressure within hours.

High Blood Sugar

Artichoke

An artichoke has a glycemic index ranking of 15, which places it among the very lowest foods or beverages on the glycemic index. Scientific evidence shows that the artichoke can help balance blood glucose levels and help deal with diabetes

Cinnamon

Cinnamon has been shown to be of great value in maintaining healthy blood sugar levels. Cinnamon mimics the effects of insulin and has a regulatory effect on blood sugar, making it especially beneficial for people with Type 2 diabetes. The American Diabetes Association has found that taking 3 to 6 grams of cinnamon per day can lower glucose levels in people with Type 2 diabetes.

High Cholesterol

Avocado

The oleic acid in avocadoes can help lower total cholesterol and LDL cholesterol levels while increasing the HDL (good cholesterol) levels.

Almonds

Almonds are rich in dietary fiber, vitamins, and minerals, and are packed with numerous health promoting phytochemicals. Almonds contain unsaturated fatty acids like oleic and palmitoleic acids which have been shown to lower blood LDL (bad cholesterol) and increase HDL (good cholesterol) levels and thus helping to prevent coronary artery disease and strokes.

Cinnamon

Scientists have found evidence that cinnamon helps lower lipid levels. Just 1/2 teaspoon of cinnamon per day may help you lower triglycerides and LDL cholesterol levels

Grapefruit

Grapefruits can help reduce cholesterol levels. Grapefruits are high in antioxidants and contain pectin, a soluble fiber that has been shown to slow down the progression of atherosclerosis. Studies have shown that grapefruits can reduce blood levels of LDL cholesterol and triglycerides. Both red and blond grapefruits can positively influence cholesterol levels, but red grapefruit is more effective, especially in lowering triglycerides

Mango

Mangoes have high levels of soluble fiber, Pectin and Vitamin C, all of which help to lower serum cholesterol levels, especially LDL cholesterol (the bad cholesterol). Research suggests that compounds in mangoes could ease the effects of high cholesterol.

IBS

Coconut

Extra virgin coconut oil has been shown to help improve the digestive system and thus prevents various stomach and digestion related problems including irritable bowel syndrome. The saturated fats present in coconut oil have antimicrobial properties which can help control the bacteria, fungi and parasites that cause indigestion.

Infections

Garlic

Garlic contains allicin which is a powerful antibiotic and a potent agent that helps the body to inhibit the ability of germs to grow and reproduce. Garlic has been used effectively against a whole host of bacteria, fungus, and viruses. Some studies suggest that garlic is an even more powerful germ-killer than either penicillin or tetracycline.

Inflammation

Blackberries

Inflammation is really the cause of a lot of our ill health. As we age, we become more susceptible to free radical damage and inflation. Blackberries are full of antioxidants which protect the body against inflammation and free radicals. More specifically, studies have shown that the phenolic components of blackberries exhibit powerful anti-inflammatory properties and inhibit the activity of inflammatory chemicals such as interleukins.

Blueberries

Blueberries are excellent anti-inflammatories and pain relievers. Blueberries increase the amounts of compounds called heat-shock proteins which help reduce inflammation and pain. Blueberries also contain salicylic acid which is the natural version of aspirin and is known to thin the blood and reduce pain.

Olive Oil

The anti-inflammatory abilities of the monounsaturated fats, vitamin E and polyphenols in Olive oil also contains a chemical called oleocanthal, which acts as a painkiller and inhibits inflammation by the same means that drugs like Ibuprofen do.

Kidney Stones

Lemon

If you've ever passed a kidney stone, you won't forget the sudden, intense pain. Kidney stones form when urine in the kidney becomes supersaturated with stone-forming salts. Lemon juice increases the amount of citrate in the urine which helps to inhibit kidney stones. If you are prone to kidney stones, you may want to consider drinking low sugar or sugar free lemonade on a regular basis. Scientific evidence suggests that drinking 1 to 2 liters of lemon juice as lemonade per day can help you lower the risk of developing kidney stones.

Liver Complaints

Apple

Having a healthy liver results in greater energy and general well-being. A poorly functioning liver can result in tiredness, headaches, allergies, problem skin and weight gain. Apples periodically appear on the dinner table in the form of apple sauce or chutney to accompany dishes like roast pork or pork chops. The cook who created this menu was evidently acquainted with the action of the fruit on the liver. Sufferers from sluggish livers should eat apples. Apples contain pectin that bind to heavy metals in the body (in particular in the colon) and help their excretion. This reduces the load on the liver and its detoxification capacities.

Artichoke

Few veggies are as potent as the artichoke in helping an ailing liver. Studies have found they may even regenerate liver tissue. Experts believe that artichokes help stimulate production of bile in the liver as well as promote the movement of bile through the system. These two functions are vital to the liver’s wellbeing. One of the jobs of bile is to remove toxins through the bowel. If bile is not transported adequately, the liver has an increased risk of being damaged. It has been suggested that 30 minutes after eating globe artichoke, bile flow is increased by over 100%. Artichokes have long been used in folk and alternative medicine as a treatment for liver ailments and the scientific studies are now proving them to be correct.

Broccoli

The liver is one of the most important organs of the body. It is responsible for regulating blood sugar, absorbing nutrients, and eliminating harmful substances from the body. Broccoli is a very powerful detoxifier of the liver. Broccoli increases the amount of glucosinolate which help the liver to produce the enzymes it needs for its detoxification processes. Broccoli also contains chemicals that neutralize certain toxins

Garlic

A healthy liver maintains blood flow and circulation, breaking down nutrients from foods and distributing them to other body organs. Garlic contains allicin which is a sulphur-based compound needed by the liver for effective detoxification. The antioxidants in garlic help keep toxic substances filtered by your liver from reaching other organs. Garlic has been shown to help the liver rid the body of mercury, food additives, and the hormone estrogen.

Low Sex Drive

Mango

Mangoes are rich in vitamin E which has been shown to help to regulate sex hormones and boosts sex drive.

Muscle Cramps

Banana

A deficiency in potassium can cause muscle cramps and spasms, as well as greater susceptibility to injury. Bananas are high in potassium and thus can help relieve muscle cramps and spasms.

Memory Problems

Apple

Eating apples can improve your memory and help you sustain overall brain health. Apples contain a larger percentage of phosphorus than any other fruit or vegetable. For this reason it is an invaluable food for brain health. Sufferers from cognitive problems such as brain fog and poor memory should eat at least two apples every day. The effects of the antioxidants and flavonoids present in apples have been shown to reduce brain-cell inflammation and oxidation that occurs naturally due to the presence of free radicals. Eating apples increases acetylcholine, which is a critical neurotransmitter for memory and brain health. Eating apples has also been shown to diminish accumulations of toxins in the brain, particularly beta-amyloid, which is thought to be one of the main factors causing Alzheimer's disease

Blueberries

When it comes to brain health, there really is nothing quite like blueberries, some have even called them “brain berries”. Blueberries contain anthocyanin, selenium, vitamins A, B-complex, C, and E, zinc, sodium, potassium, copper, magnesium, phosphorus, and manganese. These power-packed berries can help prevent degeneration and death of neurons, brain-cells and restore health of the central nervous system. Blueberries help protect the brain from oxidative stress and may reduce the effects of age-related memory impairments like dementia and even Alzheimer’s. Blueberries have even been shown to improve learning capacity

Meniere’s Disease

Lemon

Meniere’s disease is an idiopathic disease involving the inner ear that is characterized by vertigo, hearing loss and pain, nausea and tinnitus. Meniere's disease does not have a cure; however lemons may bring some relief to those who suffer from this disease. Research has shown that Meniere’s disease patients treated with lemon bioflavonoid complex saw improvements in their vertigo and hearing symptoms. Although the exact physiologic mechanism by which this effect is produced is unknown, it is hypothesized that the bioflavonoids in lemon may act as a blocking agent on histidine decarboxylase.

Pain

Blueberries

Blueberries are excellent anti-inflammatories and pain relievers. Blueberries increase the amounts of compounds called heat-shock proteins which help reduce inflammation and pain. Blueberries also contain salicylic acid which is the natural version of aspirin and is known to thin the blood and reduce pain

Hot Peppers

Capsaicin, the active ingredient in hot peppers, has been shown to reduce pain. It acts by acts by binding to receptors in the cell wall of nerve endings and triggering an influx of calcium ions into the neurons. It also interferes with substance P, a chemical involved in transmitting pain impulses to the brain

Osteoporosis

Dairy Products

It is of course no secret that milk and other dairy products are one of the best sources of calcium and vitamin D, both of which are needed for healthy bones. If you can’t consume dairy products due to lactose intolerance or food allergies, there are other good sources of calcium such as tofu, calcium fortified juices and soy milk

Olives

Hydroxytyrosol is a phytonutrient in olive oil has been found to have the potential to help us prevent bone loss. Several studies have found increased depositing of calcium in bone and decreased loss of total bone mass following consumption of this olive phytonutrient.

Pumpkin Seeds

Magnesium and calcium work together to promote bone health. 50% of the body’s magnesium resides in the bones and low levels have been linked to fragile bones. Pumpkin seeds are an excellent source of magnesium.

Tomato

Tomatoes can improve your vision. The vitamin A that tomatoes provide can improve vision and help prevent eye conditions such as night blindness and macular degeneration. A deficiency in vitamin A contributes to the development of night blindness. A one cup serving of fresh tomatoes provides 30% of the daily value of vitamin A.

Spinach

One cup of cooked spinach provides over 1000% of the daily recommended vitamin K which helps prevent excess activation of osteoclasts, the cells that break down bones. Vitamin K also promotes the synthesis of osteocalcin, an essential protein for maintaining the strength and density of our bones.

Poor Circulation

Beets

Beet juice is best known as a blood purifier and blood builder that help in the creation of red blood cells. Beet juice can help in the construction of red blood cells which help to carry oxygen around the body. Beets contain nitrate which causes dilation of the blood cells allowing more blood to get around the veins thereby reducing high blood pressure. This then improves circulation.

Skin Problems

Mango

If you suffer from skin problems, you may want to think about adding mangoes to your diet. Applying mangoes directly to the skin will help to get rid of clogged pores, however eating mangoes regularly helps to reduce dry skin and flakiness, leaving the skin soft and shining from the inside out.

Sore Throat

Lemon

Lemon and honey mixture makes an excellent sore throat relieving alternative. Lemons help reduce inflammation, cool down irritated sore throat and thin mucous congestion.

Urinary Tract Infection

 Blueberries

Everybody knows that cranberries help fight urinary tract infections, but for those of us who do not appreciate their tartness, blueberries are an excellent choice. Blueberries have been shown to be quite beneficial to urinary tract health. Bacteria like b-coli are responsible for urinary tract infections. Blueberries have a compound which inhibits the growth of these bacteria. Blueberries also have some antibiotic properties which add to this effect.

Vision Problems

Blueberries

Blueberries have the potential to slow down visual loss and prevent or delay age related ocular problems like macular degeneration and cataract due to their high levels of antioxidants including Carotenoids (lutein, zeaxanthin), Flavonoids (resveritrol, quercetin), vitamin C, vitamin E and vitamin A, selenium, zinc and phosphorus, which are very beneficial to ocular health.

Carrots

The beta-carotene in carrots helps to protect against macular degeneration and the development of senile cataracts. Studies have found that people who eat the plenty of carrots have a much lower risk of macular degeneration than those who eat very little.

Tomato

Tomatoes can improve your vision. The vitamin A that tomatoes provide can improve vision and help prevent eye conditions such as night blindness and macular degeneration. A deficiency in vitamin A contributes to the development of night blindness. A one cup serving of fresh tomatoes provides 30% of the daily value of vitamin A.

Wrinkles

Papaya

Papayas are a great source of antioxidant vitamin C, vitamin E and carotenoids, nutrients which can help protect your skin against free radicals known to cause damage that leads to wrinkles and signs of aging.

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Table of Contents

Copyright

INTRODUCTION

PART ONE: Nutrition for Overall Health

Brain Health

Bone Health

Heart Health

Healthy Aging

Healthy Skin

Weight Management

PART TWO: Foods That Heal

FRUITS

VEGETABLES

HERBS AND SPICES

NUTS AND SEEDS

GRAINS

PART THREE: Health Conditions

Anemia

Acid Reflux

Acne

Arteriosclerosis

Asthma Inflammation

Bone Loss

Brain Fog

Cancer

Canker Sore

Chest Congestion

Circulation Problems

Cognitive Problems

Constipation

Cough

Depression

Diarrhea

Gas

Gout

Gastritis

Halitosis

Heart Disease

High Blood Pressure

High Blood Sugar

High Cholesterol

IBS

Infections

Inflammation

Kidney Stones

Liver Complaints

Low Sex Drive

Muscle Cramps

Memory Problems

Meniere’s Disease

Pain

Osteoporosis

Poor Circulation

Skin Problems

Sore Throat

Urinary Tract Infection

Vision Problems

Wrinkles