HEALING FOODS: Practical Guide to the Health Benefits and Medicinal Properties of Food (9 page)

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 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%.

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