My Wellness Drawer

Archive for the ‘Food as medicine’ Category

Fruit and vegetable are complete food created by nature and are very rich in natural ingredients. Their joyous colours (green, red, yellow, orange, purple, and white) come from different pigments – each with nutritional value and health benefits. When you shop for your food be adventurous and experiment with colours, or look at the table below and pick the colours that ‘suit’ you best.

food colours minerals

Green
(Kale, Spinach, Melon, Kiwifruit, Green peas, Broccoli, Cabbage, Leafy Greens, Lettuce, Asparagus, Celery, Green Grapes, Green Onion…)Green vegetables contain chlorophyll, fibre, lutein, zeaxanthin, calcium, vitamin C and beta-carotene. Ingredients found in these vegetables reduce cancer risk, purify blood simulating blood transfusion, reduce harmful LDL cholesterol and blood pressure, also normalize digestion time of food, support eyesight and put the immune system in full activity.

Red
(Red Raspberries, Watermelon, Strawberries, Cranberries, Red Apples, Beets, Red Beans, Sweet Cherries, Fresh Tomato, Kidney Beans, Red Cabbage)

Fruit and vegetable with red colour contain ingredients as lycopene, ellagic acid, quercetin and hesperidin. These ingredients act preventively against the risk of prostate cancer, lower blood pressure, reduce the growth of existing tumours and LDL cholesterol. Fight free radicals and in cases of arthritis provide support in joint mobility.

Blue and Purple
(Dried Plums, Grapes, Pomegranates, Purple Cabbage, Purple Grapes, Purple peppers, Raisins, Eggplant, Black Currant, Blackberries, Blueberries…)

Fruit and vegetable with this color contain ingredients like lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid and quercetin. These ingredients help maintaining healthy vision, reduce LDL cholesterol, maintain the highest level of defense of the immune system, help normal digestion, improve absorbing calcium  and other minerals, fight inflammation, inhibit growth of existing tumors but also have anti-cancer affect in digestive tract and limit the activity of cancer cells.

Orange and yellow
(Oranges, Lemons, Grapefruit, Carrots, Pumpkin, Sweet Potatoes, Peaches, Papayas, Yellow Apples, Sweet Corn, Yellow Peppers, Golden Kiwifruit…)

Fruit with these two colours contain beta-carotene, zeaxanthin, flavonoids, lycopene, vitamin C and potassium. These ingredients reduce eye problems in aging, risk of prostate cancer, lower the blood pressure and LDL cholesterol levels, stimulate formation of collagen, provides healthy and mobile joints as well. Due to the large amount of powerful antioxidants, they also deal with free radicals and premature aging successfully, maintain alkaline state of the body, and also support successful combination of calcium and magnesium in the health “construction” of bones and teeth.

White
(Bananas, Ginger, Garlic, Mushrooms, Onions, White Corn, White Peaches, Potatoes, Jicama, Parsnips…)

These fruit and vegetables contain ingredients like beta-glucans EGCG (epigallocatechin-3-gallate), SDG (Secoisolariciresinol diglucoside) and lignin which provide powerful immune system support. These ingredients also activate the natural destroyers for all substances dangerous for our body, B and T-cells, reduce the risk of colon cancer (the most common cancer in men), breast cancer and prostate. They help balancing levels of various hormones and more important, reduce the risk of hormone-related tumours.

Eat a fiber-rich breakfast

Such as oatmeal, whole grain muffins and/or fruit. Read cereal box nutrition  labels to choose one with five grams or more of fibre per serving. Oat bran and rice bran are the most effective. Some excellent fiber-rich choices besides oatmeal and oat bran include beans, barley, apples and prunes.

Switch to whole grains

Choose whole grain breads, crackers, bagels, muffins, waffles and pancakes.

Eat legumes (beans) at least three times a week

Try bean soup, cold bean salad, humus sandwiches and black bean dip as snacks. Soy protein is especially effective, so be sure to include plenty. Even soya milk, tofu and textured soy protein are good.  One USDA study concluded that eating as little as one-half cup of cooked dry beans per day helped lower total cholesterol levels of the study participants.

Beans are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal. That’s one reason beans are a useful food for folks trying to lose weight. With so many choices — from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond — and so many ways to prepare them, beans are a very versatile food.

Eat five servings of fruits and vegetables every day

One at breakfast, one veggie (e.g. carrot sticks, tomato slices) and one fruit (e.g. orange sections, apple) at lunch, and one salad and one cooked vegetable at dinner…that makes an easy five.

Eggplant and okra – these two low-calorie vegetables are good sources of soluble fibre.

Choose whole fruit, skin included, instead of juice

Juice is the fruit with all the fibre removed.

Eat garlic

Most of the modern research on garlic has concentrated on its ability to lower cholesterol and blood pressure as well as offering protection against strokes and heart disease. When the Journal of the Royal College of Physicians reviewed data on cholesterol in 1993, it found that after just four weeks there was a 12 per cent reduction in cholesterol levels in the research groups that had taken garlic.

Cooked or raw garlic both contain compounds that help lower your liver’s production of cholesterol.

Other good foods include raw onion, salmon, olive oil, almonds, walnuts and avocados

The  latter five are all high in fat, but most of it is monounsaturated fat which helps to improve cholesterol.

A bushel of studies shows that eating almonds, walnuts, peanuts, and other nuts is good for the heart. Eating 2 ounces of nuts a day can slightly lower LDL, on the order of 5%. Nuts have additional nutrients that protect the heart in other ways.

Eat plenty of foods that contain the natural antioxidants: vitamins C and E: Rich in Vitamin C Rich in Vitamin E

Red and green peppers, cantaloupe, sunflower seeds, walnuts, strawberries, papaya, almonds, peanuts, oranges, grapefruit juice, wheat germ, soybeans, broccoli, brussel sprouts, wheat germ oil, soybean oil.

Studies show that a little bit of wine or beer helps cholesterol levels

Binge drinking is not effective, but light to moderate drinking through the week is.

Green peas are very high in vitamin K, a nutrient which indirectly activates osteocalcin, a major protein in bone which ancors calcium molecules. They’re also high in vitamin B6 and folate, two nutrients that inhibit homocysteine, a dangerous molecule that can prevent collagen from forming a proper bone matrix. Fresh green peas are always preferable to frozen or canned.

Spinach is generally not popular with children, but a slight change in eating habits can promote a long-term health improvement including eyes, memory, learning, heart and bones. It is a potent source of potassium, folate, and various antioxidants, which are known to provide neurological benefits. Spinach is a rich source of antioxidants that helps in improving memory, learning as well as reversing normal age-related declines in memory. It plays a preventative role against Alzheimer’s disease.



		
  • Eat spinach – the best food for good eye health is spinach.  Spinach’s secret weapon, lutein, makes it one of the best foods to prevent cataract, as well as age related macular degeneration.  The Optometric Association recommends 10 mg of lutein each day that amounts to about half a cup of spinach. Besides lutein, spinach is a rich source of beta carotene and xanthene, which are beneficial for eyesight.  Intake of regular spinach can protect you  from vitamin A deficiency, itching eyes, eye ulcers and dry eyes.
  • Eat carrots (packed with vitamin A)
  • Eat tinned tuna one or more times a week to cut 42% risk of age-related macular degeneration (AMD)
  • Wear sunglasses to cut risk of cataract and AMD
  • Walk briskly for 40 min several times a week to reduce intra-ocular pressure in people with glaucoma
  • Take the eye-test every two years

Lemons have long been prized as an aid to health. Their health giving components include antiseptics, antifungals, antivirals, diuretics, astringents, tonics, antioxidants, detoxifiers, anti-cancer agents, anti-inflamatories and anti-histamines. Traditional use, common sense and anecdotal evidence suggest that lemons can help many different ailments, but few scientific trials have been done because funding is problematic as lemons and their components cannot be patented.

Lemons can help with:

  1. Acne
  2. Age spots
  3. Ageing
  4. Alzheimer’s disease
  5. Anemia
  6. Ankle swelling
  7. Anxiety
  8. Arthritis
  9. Asthma
  10. Athlete’s foot
  11. Bites and stings
  12. Bronchitis
  13. Bruises
  14. Cancer
  15. Cataracts
  16. Cellulite
  17. Chapped lips
  18. Chilblains
  19. Chronic illness
  20. Colds sores
  21. Colds, flu and sore throat
  22. Constipation
  23. Corns and calluses
  24. Cough
  25. Cuts and grazes
  26. Dandruff
  27. Depression
  28. Diabetes
  29. Diarrhea
  30. Fainting
  31. Fatigue
  32. Fibroids
  33. Fingertip splits
  34. Fishbone in throat
  35. Food intolerance
  36. Fractures and sprains
  37. Gallstones
  38. Gingivitis
  39. Hay fever
  40. Head lice
  41. Headache
  42. Heart disease
  43. Heavy periods
  44. High blood pressure
  45. High cholesterol
  46. Indigestion and heartburn
  47. Infection
  48. Infertility
  49. Insomnia
  50. irritable bowel syndrom
  51. Itching
  52. Kidney stones
  53. Low imunity
  54. Macular degeneration
  55. Memory loss
  56.  Metabolic syndrome
  57. Miscarriage
  58. Mouth ulcers
  59. Muscle stiffness
  60. Neuralgia
  61. Nosebleed
  62. Obesity
  63. Osteoporosis
  64. Peptic ulcer
  65. Piles
  66. Pre-eclampsia
  67. Pre-menstrual syndrome
  68. Prolapse
  69. Psoriasis
  70. Restlessness
  71. Scurvy
  72. Stress
  73. Strokes
  74. Sunburn
  75. Urine infection
  76. Varicose veins
  77. Warts
Lemon could also be used as:
Beauty aid (cleansing, exfoliation, toning, smoothing fine lines and wrinkles, blackheads, decolorizing, broken veins, massage, manicure, pedicure, hair care, hair highlighting)
Household help (air freshening, cleaning, polishing, disinfecting, stain removing,dealing with insects)
(from The Miracle of Lemons by Dr Penny Stanway)


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  • wartica: I can attest to this; eating garbage food , always lead me to eat more - all because I was lacking real nutrients . Great post and I look forward to s