Archives – May, 2007
The World’s Healthiest Foods are nourishment created by Nature - nothing more added, and nothing taken away. The key to maximizing the many nutritional benefits offered by The World’s Healthiest Foods is to enjoy them as part of an overall healthy way of eating. If you choose to rely on the World’s Healthiest Foods for the majority of your meals, you will automatically be:
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Eating fresh fruits and vegetables, whole grains, nuts and seeds, lean meat, fish, and olive oil as the main components of your diet. Without effort, you will be consuming a rich variety of nutrients, including all the essential nutrients that will promote your optimal health and energy.
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Using monounsaturated fats like pure extra virgin olive oil that do not increase your risk for cardiovacular disease, rather than hydrogenated fats (also called trans-fatty acids or trans-fats)
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Using foods rich in heart-healthy, anti-inflammatory omega-3 fatty acids, such as salmon, tuna, walnuts, and flax seeds.
- Substituting non-fat or low-fat dairy products as alternatives to whole milk products. You’ll be getting the same vital nutrients as those in whole milk, but with far fewer calories and much less saturated fat.
- Using only lean meats and getting more protein with less saturated fat.
- Avoiding white sugar, “white” (wheat rather than whole wheat) flour, white pasta and white (refined) rice. By avoiding these highly refined foods, which have had the majority of their key nutrients removed and remain good sources only of simple sugars and refined carbohydrates, you will lower your risk of high blood pressure, elevated cholesterol, obesity, Type II diabetes, and cancer.
May 18, 2007
Blackberry - Its tasty
The blackberry is actually an ancient fruit, prescribed by the Ancient Greeks for gout, mentioned in the Bible, and commonly written about in British folklore.
Wild blackberries are relatives of the rose and the soft, juicy fruit grows on thorny bushes or trailing vines. Just like a raspberry, the blackberry is called an “aggregate fruit” because each berry is really a cluster of tiny fruits, or druplets. Each druplet has a seed, and, unlike raspberries, blackberry druplets remain centered around the core even after the berry is picked.
Blackberries are considered to be an astringent because of their high tannin content. Studies show that tannins tighten tissue, lesson minor bleeding, and may help to alleviate diarrohea and intestinal inflammation. German health authorities recommend blackberries for mild infections including sore throats and mouth irritations. Traditionally, blackberries have been used to alleviate hemorrhoids because of their rich tannin content. Scientists have also reported antitumor properties associated with tannins found in some varieties of blackberries. Overindulgence of tannin-rich blackberries may lead to constipation.
Blackberries abound in antioxidants, such as anthocyanin pigments, responsible for the purplish-black colour of blackberries and may impart health benefits because of their antioxidant properties. Additional antioxidants in blackberries are vitamins C and E, and ellagic acid; all may provide protection against cancer and chronic disease. Cooking does not seem to destroy ellagic acid, so even blackberry jams and desserts retain ellagic acid health benefits. Interestingly, blackberries are a natural source of salicylate, an active substance found in aspirin. Potential benefits have yet to be explored and some experts advise caution to particularly aspirin-sensitive individuals. Because of their many tiny seeds, blackberries are a source of soluble fibre, such as pectin.
Blackberries are consumed fresh, frozen, and canned, and are commonly made into jams, juices, syrups, desserts, and even wine.
May 17, 2007
Herbs
As with spices there are too many herbs to give a full list of all their benefits. These are the more common ones used for cooking and easily available in the supermarket (or to grow yourself)
Holy basil
Basil – The classic accompaniment to all tomato dishes. It is also a natural tranquilliser and a tonic to calm the nervous system. May aid digestion and ease stomach cramps. Basil tea may relieve nausea.
Bay - is used to stimulate and aid digestion.
Chives – help to enliven dishes with a delicate onion taste. Chives can stimulate the appetite and aid digestion.
Coriander leaves
Coriander – fresh leaves can be eaten as a tonic for the stomach and heart. The seeds and leaves are used for treating urinary tract infections.
dill
Dill - has proved itself to be effective in the relief of gripes and flatulence (gripe water).
fennel
Fennel – fresh leaves have a mild aniseed flavour and are used, along with the seeds; to aid digestion, prevent excessive wind, insomnia, nausea and vomiting.
Feverfew – although not commonly used in cooking, I included this one as it makes a good alternative to pills to combat a headache. Eat 3-5 fresh leaves every day between slices of bread to reduce the frequency of migraines and to aid restful sleep. Do not eat raw leaves as they can produce mouth ulcers
mint leaves
Mint – used mainly in cooking, mint also aids digestion and hot mint tea can help at the start of a cold.
parsley leaves
Parsley – a widely used herb for garnishing, it contains vitamin C and iron. Fresh parsley leaves also make a good breath freshener when chewed after eating garlic.
rosemary leaves
Rosemary – used extensively throughout the Mediterranean, it is said to act as a stimulant to both the nervous and circulatory systems, and may help to soothe the digestive system, relieving indigestion and flatulence. Drinking a weak infusion may also help to relieve a nervous headache, neuralgia and colds. Rosemary also makes a good antiseptic gargle.
Sage Benefits
Sage – aids in the digestion of rich or heavy foods (hence its affinity with goose and venison). Sage tea can also be used for indigestion, anxiety, excessive sweating and as a gargle to ease a sore throat.
thyme leaves
Thyme – has strong medicinal qualities. Take as a tea for a digestive tonic and a cure for hangovers. Sweeten the infusion with honey for convulsive coughs, colds and sore throats. Apply diluted thyme oil as a massage for headaches and use the essential oil in a burner as an antiseptic room freshener. It may also relieve insomnia, poor circulation and muscular pain.
May 15, 2007
Digestive System
Constipation
Wholegrain bread, pasta and cereals – are rich in fibre.
Vegetables and fruit, especially apples, dried apricots and less ripe bananas – discourage constipation and provide fluid.
Linseed – is a gentle laxative. Take 1-heaped tablespoon with 150ml of fluid, until the problem is resolved.
Live yoghurt and raw sauerkraut – helps foster intestinal flora.
Flatulence
Fennel root and seeds, dill angelica, cinnamon, caraway and cardamom – warm and relax the digestive tract bringing relief.
Live yoghurt – fosters bacteria that can aid digestion.
Diarrhoea and vomiting
Ginger – helps prevent nausea.
Garlic, live yoghurt, blackcurrants, cold pressed honey, apples and ripe bananas – are traditional treatments for diarrhoea. Eat as soon after an attack as possible.
Chilli and watercress – encourage the production of sterilizing digestive acid.
Live yoghurt and raw sauerkraut – restores healthy gut flora and aids recovery.
Wheatgerm and chicken liver – help to restore vitamin B.
Indigestion
Chilli (if tolerated) and watercress – encourage digestive juices.
Pineapple – helps protein digestion.
Linseed and oats – are rich in mucilage, which soothes the digestive tract.
Ginger and cinnamon – have a warming effect and help relieve colicky pain.
Asparagus – helps to relieve sluggish digestion by speeding the emptying of the stomach.
Gastroenteritis
Garlic, live yoghurt, bilberries, cranberries and cold pressed honey – all have antibacterial effects.
Peptic ulcers
Raw cabbage and cooked green plantain – help to heal ulcers.
Cold pressed manuka honey and live yoghurt (with Lb. Acidophilus) counter Heliobacter pylori bacteria.
Shellfish, pumpkin seeds and other zinc rich foods – help with wound healing.
Oats, pulses, apples, linseed, sunflower seeds, blackcurrants, blackberries and raspberries – are high in soluble fibre, which may help to discourage ulcer recurrence.
Gallstones
Artichokes, chicory and dandelion leaves – stimulate bile production to dilute cholesterol and calcium.
Oats, pulses, vegetables and fruit – are rich in soluble fibre and help control bloodsugar rises after eating.
May 13, 2007
Vitamin A, also called retinol, helps your eyes adjust to light changes when you come in from outside and also helps keep your eyes, skin and mucous membranes moist. Vitamin A mostly comes from animal foods, but some plant-based foods supply beta-carotene, which your body then converts into Vitamin A. It also has antioxidant properties that neutralize free radicals in the body that cause tissue and cellular damage. Early information from scientific studies suggests that beta-carotene might help people who already have Coronary Artery Disease (CAD). The American Heart Association doesn’t recommend taking supplements of beta-carotene until more is known, however.
Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Fat-soluble vitamins—vitamins A, D, E and K—are stored in the fat tissues of the body for a few days to up to six months. If you get too much of a fat-soluble vitamin, it can be stored in your liver and may sometimes cause health problems. Vitamin A is a fat-soluble vitamin.
Sources of Vitamin A
Top sources of vitamin A include:
- Beef liver
- Egg yolk
- Cheddar cheese
- Fortified milk
Top sources of beta-carotene include:
- Sweet potato
- Carrots
- Pumpkin
- Cantaloupe
- Broccoli
- Apricots
- Spinach and collard greens
May 12, 2007
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