HEALING FOODS: Practical Guide to the Health Benefits and Medicinal Properties of Food (3 page)

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 p
henolic 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 Associat
i
on
, 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. B
lueberries
 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.