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a page.Contents
Title Page
Dedication
Foreword
Introduction
 
1 Super Foods
2 Oils
3 Spices
4 Healthy Sweeteners
5 Acid to Placid 
by Samantha Russo
6 Glossary
 Recipes
7 Salads
8 Dressings and Dips
9 Soups
10 Starters and Vegetables
11 Mains
12 Desserts
13 Smoothies, Juices and Shots
 
Bibliography
Index
Copyright
 Dedication and
Appreciation
To God Almighty who got me through the
most difficult times and made this book
possible. Lord, I thank you. I would like to thank my father for his
love, strength and support. Words cannot
express my gratitude. I thank God each
day for keeping you healthy and strong. To
my mother, you were the most kind and
gentle person I’ve ever known and I thank
God you were my mum, you taught me somuch. My sister Lauretta who was there
with me every step of the way, I thank you
from the bottom of my heart. To my sister
Valentina, who is the writer in the family,
thank you for your love, support and
contributions to this book. To my brother
Tom and sister Felicia, thank you for the
love and support, and always being there. To my brother-in-law, Najim, thank you
for the support, and to my darling niece
Laura, who makes me laugh and dizzy
with her endless energy, I adore you. To
my friends Adesua and Annie, who are
more like sisters to me, thank you for all
the love and support. To all my family and friends who were
there for me, and those who touched mylife through this journey, too many to
mention, I thank you from the bottom of my
heart. I would also like to thank Samantha Russo
and Dr Keith Scott for their contributions
to this book.Foreword
It is not often that a health related book is
both packed full of useful, scientifically
based information as well as important
practical guidance. The reason for the
quality of this book is that the author,
Gloria Halim is both a cancer survivor
and someone who has decided to take
control of her own health. By delving into
the extensive body of research that shows
how diet is often the deciding factor
between health and disease she has
produced an excellent, accessible
nutritional guide.There is still a lot of confusion about diet
and its value in the prevention and
management of serious diseases such as
cancer. In this context 
Healing Foods,
Healthy Foods
 is a welcome and
progressive addition to the self-help
health literature. This valuable book
provides for both those who already have
a serious disease, such as cancer, as well
as for individuals who are looking for a
dietary scheme that will help prevent them
from falling prey to that or other illness. What is so refreshing about Gloria’s book
is that it focuses on the nutritional value of
a wide variety of foods; rather than
providing a litany of vitamin and mineral
supplements for each and every disease.The value of this approach cannot be over
stated as it emphasizes the importance of
selecting a core group of nutrient-rich
foods that provides a full range of dietary
compounds known to be essential for good
health. I was even more impressed to see that the
super foods chapter focuses on widely
available and affordable fruits,
vegetables, pulses, herbs and spices. Thankfully Gloria has avoided the
temptation to include in this chapter a
preponderance of rare and expensive
foods that are obtainable only from
specialty outlets. Gloria saves the best part of 
HealingFoods, Healthy Foods for the final
section of the book where she provides us
with a wonderful selection of mouth
watering recipes. These recipes bring her
previous chapters to life and show that,
with the right advice, healthy eating
should also be a gourmet experience. Moreover her liberal use of herbs and
spices in all of the recipe categories will
warm your heart, delight your taste buds
and give your health a considerable boost. Healing Foods, Healthy Foods
 is a book
that is exactly what is needed at this time. We should all be grateful to Gloria for
devoting herself and her resources to the
research and effort required to produce
such a wonderful publication.Dr Keith Scott 
Medical doctor and author of 
Medicinal
Seasonings, The Healing Power of Spices
Cape Town, South AfricaAbout Samantha
Russo
Samantha Russo, who wrote Chapter 5,
who is a qualified Nutrition Advisor and
swimming coach. In her early career she
worked in television in South Africa and
then relocated to Israel for a few years
where she owned her own juice bar. She
wanted to provide people with their own
choices when cleansing their bodies. There isn’t a lot Sami doesn’t know about
the benefits and properties of most fruits,
vegetables, grains and seeds, herbs andspices. She is an avid believer in juicing –
to get as much nutrients in as possible in
the quickest, tastiest (sometimes not-so-
tasty) way possible! After moving to England she decided to
put a certificate to her knowledge and
studied at The Institute of Optimum
Nutrition – and then obtained a Nutrition
and Weight Management diploma from
Future Fit. She consults on a one to one
basis or with groups of people who want
to lose weight and get fit and healthy. Being a swimmer herself, she is qualified
to consult with athletes as well as adults
and children with allergies and eating
disorders.Introduction
I would like to begin with two quotes by
Wayne Dyer: ‘You don’t know the value
of good health until you lose it’ and
‘Change the way you look at things and the
things you look at change’. Illness has the
tendency to change the way you view life
and yourself. About two years ago, I was diagnosed
with breast cancer. I was at the peak of my
career as an IT consultant, enjoying my
work, living the city life in London and it
all came to a screeching halt when I wasdiagnosed. I couldn’t help trying to figure
out what the culprit was – did bad diet
play a part in it or was it down to genes? I
obviously cannot change the latter but
right then I wished I had been more
careful with what I ate. Looking back, I
realised that my diet was quite bad, in fact
so bad that I had started to call myself the
‘junk food queen’. My vice was sugar. I
have a sweet tooth so at any given
opportunity I ate chocolate, cakes of any
kind, ice cream – if it was sweet I ate it. I
didn’t eat too much fast food and I have
always eaten fruit as part of my diet so I
remember thinking that as long as I ate
fruit, drank loads of water and did the odd
bit of exercise here and there, even though
I drowned myself in loads of sweet foodsI would be fine. How wrong I was. I have
since found out that cancer cells feed on
sugar to multiply; boy, did I have a lot of
sugar in my system. I’m not saying that
was the main reason for why I got cancer,
but it might have been one of the factors
that contributed to it. During the course of treatment, I carried
out extensive research on good foods
(herbs, spices, grains, fruits, vegetables,
seafood, etc.) that boost health and energy
(as chemo really got the best of me…). At
the time, food was revolting to me and
tasted really bad as you lose your taste
buds during treatment. They tell you that
you need to eat to keep your strength up
which was easier said than done. I foundthe only foods I could stomach were
salads and sometimes soups, which
wasn’t often. It’s all about going back to
basics and nature: cutting out fast foods,
junk and processed foods. I came up with
some really good recipes (yes, tasty too),
which helped boost my immune system
and increase my energy levels. I also tried
a lot of good recipes from the
Mediterranean and Asian regions, which
have been highlighted as the healthiest
diets in the world, as well as from the
African region. I made some of these
recipes my own by changing some of the
ingredients and sometimes cooking
methods to suit my taste. I chose these
recipes because of the ingredients – the
use of a lot of herbs, spices and superfoods. This book includes these recipes as well
some from family and friends who have
kindly loaned them to me as I loved them
so much. Eating in this way has worked
and is still working for me. I have also
noticed that my attitude has changed for
the better. Hence, good food = fab health
= positive attitude. I decided to put this all
in one book because, during my research, I
ended up with a lot of different books
containing information about super foods,
spices and oils, as well as recipe books. As I couldn’t find one single book that
consolidated all the information and
recipes, I wrote this book, which I cannot
wait to share with you.In Chapter 5, Acid to Placid, you will find
information on the benefits of keeping
your body in an alkaline state. This
material has been contributed by Samantha
Russo, who has been a nutritionist for
over ten years, and it has been tried and
tested by her and her clients. Even if you are not a cancer sufferer or
survivor, this book will help you on your
way to healing and improving your overall
health. This is by no means an alternative
to modern medicine and I don’t claim to
know the ins and outs of the medical
profession or terminologies. I would add
that you also need to exercise. Your body
needs physical tuning; you take your car
for a service, so why not service yourbody? I started yoga which I think is
fantastic as there are different types and
strengths; you just have to find the one
which best suits you. I also walk a lot and
swim. It’s all about understanding and
listening to what your body is telling you. Treat your body with love and it will love
you back and try to keep stress at bay. The
point is trying to look at ways to change
your lifestyle to be healthy and less
stressed out. I am now doing what I’ve
always loved as a hobby (Interior Design)
and also working on designing a lingerie
line for women who have been through
breast cancer which I find very fulfilling
as I feel like I’m making a difference in
my own little way. Most of all I thank God
every day for the abundance and goodhealth He brings into my life. Without
Him, I would not be sharing this book
with you. I hope you enjoy it!Chapter 1
Super Foods
Super foods are rich in
vitamins, minerals and
antioxidants. They are usually
best eaten in their raw form
(e.g. apples, berries, broccoli
when juiced, etc.) or steamed to
prevent loss of nutrients. Below
is a list of super foods, along
with their nutritional content and
dietary uses. This can be used
as a guide to help treat anyailment you may have or simply
to keep your body healthy by
providing it with a balanced
diet.Almonds
Almonds are a great source of vitamin E,
with 25g providing 70 percent of the
recommended daily allowance. They also
contain good amounts of magnesium,
potassium, zinc, selenium, copper,
potassium, phosphorus, biotin, riboflavin,
niacin, iron and fibre, and they are a good
source of healthy monounsaturated fat. They contain more calcium than any other
nut, which makes them great for vegans
who do not eat any dairy products. They
also contain amygdalin, also known as
laetrile or vitamin B17, the controversial
anti-cancer nutrient that some claim may
contribute to fighting cancer.Almonds contain several phytochemicals
including beta-sitosterol, stigmasterol and
campesterol, which is thought to
contribute to a healthy heart. A handful of
almonds a day helps to reduce the risk of
heart disease by lowering low-density
lipoprotein (LDL) or ‘bad’ blood
cholesterol by as much as 10 percent. Their high monounsaturated fat content, a
key fat found in many Mediterranean diets,
gives them much greater benefits than
simply being cholesterol lowering. Nearly
every research study shows that those who
eat a traditional Mediterranean diet not
only have a lower risk of heart disease
and cancer, they also live longer.So, what is the Mediterranean diet? This
diet incorporates the basics of healthy
eating with olive oil and perhaps a glass
of red wine – among other components
characterizing the traditional cooking style
of countries that border the Mediterranean
Sea. The Mediterranean diet is known to
be low in saturated fat, high in
monounsaturated fat and high in dietary
fibre. A recent analysis of more than 1.5 million
healthy adults demonstrated that following
a Mediterranean diet was associated with
a reduced risk of overall and
cardiovascular mortality, a reduced
incidence of cancer and cancer mortality,
and a reduced incidence of Parkinson’sand Alzheimer’s diseases. The Mediterranean diet emphasizes
getting plenty of exercise, eating primarily
plant-based foods such as fruit and
vegetables, whole grains, legumes and
nuts; replacing butter with healthy fats
such as olive oil; using herbs and spices
instead of salt to flavour foods; limiting
red meat to no more than a few times a
month; eating fish and poultry at least
twice a week; and drinking red wine in
moderation. The diet also recognizes the
importance of enjoying meals with family
and friends. ApplesApples are one of nature’s best ‘fast’
foods. The benefits supplied by apples are
huge and very encouraging, and include
protecting bone health, contributing to the
possible prevention of asthma, heart
disease and cancers such as lung, breast,
colon and liver cancers. In order to get
these benefits, apples need to be part of a
daily healthy diet. French researchers found that a flavonoid
called phloridzin, which is found only in
apples, may protect post-menopausal
women from osteoporosis and may also
increase bone density. Another nutrient
found in apples, known as boron, also
strengthens bones. New research suggests
that the phytonutrient quercetin, may helpto prevent Alzheimer’s and Parkinson’s. The pectin in apples lowers LDL or ‘bad’
cholesterol. People who eat two apples
per day may lower their cholesterol by as
much as 16 percent. According to a study
of 10,000 people, those who ate the most
apples had a 50 percent lower risk of
developing lung cancer. Researchers
believe this is due to the high levels of the
flavonoids, quercetin and naringin. It is important to keep in mind that a lot of
the goodness of this is fruit is contained in
the skin. If they are not organic, they need
to be washed carefully and thoroughly
before being eaten whole.Asparagus
Asparagus originates from the
Mediterranean, and the southern and
northern parts of Africa, with Egypt
possibly being the first country to cultivate
and value this vegetable for its medicinal
properties. Asparagus is a member of the lily family,
which includes leeks, garlic and onions. It
is an alkaline food, which is rich in
protein but low in calories and
carbohydrates. It is also an excellent
source of potassium, folic acid, vitamins
A, C and K and traces of vitamin B
complex. It has an abundance of an amino
acid called asparagine, which helps tocleanse the body of waste material. Some
people tend to pass out smelly urine after
eating asparagus. It is one of the few
vegetables that are highly dense in
healthful nutrients that help alleviate many
ailments. A unique phytochemical in asparagus that
produces anti-inflammatory effects helps
relieve arthritis and rheumatism. Asparagus is also a prime source of
antioxidant and glutathione that can help
prevent cancer and also the progression of
cataracts and other eye problems. The
healthful nutrients in asparagus juice 
make
it an important addition to the diet of
people who are trying to control their
blood sugar levels. However, it is not tobe taken by people with advanced kidney
diseases. Aubergines
Aubergines are part of the nightshade
(Solanacene) family, which also includes
tomatoes, potatoes and chilli peppers. Like all other edible members of this
family, the aubergine is thought to have
originated in India where it grew wild,
and it was first cultivated in China. It was
introduced into Europe during the Middle
Ages by the Moors when it soon became
popular. Thomas Jefferson introduced
aubergines to the United States in 1806. It’s known as eggplant in America,aubergine in Europe, and brinjal in South
Africa. Aubergine is an excellent source of
dietary fibre and vitamins B1, B6 and
potassium, as well as copper, magnesium,
manganese, phosphorus, niacin and folic
acid. In a study to determine the glycemic
index (GI) of various vegetables, it was
concluded that aubergine has a low GI of
15. Aubergine has been used as a cholesterol-
lowering agent, and there are some studies
to support that claim. Other studies,
however, do not support this so further
research is needed to establish its
effectiveness in lowering cholesterol.The National Diabetes Education Program
of NIH, Mayo Clinic and American
Diabetes Association recommend an
aubergine-based diet as a source of
management for type 2 diabetes. The
rationale for this suggestion is the high
fibre and low soluble carbohydrate
content. The formation of new blood vessels in the
body is known as angiogenesis, and is a
normal process in growth and wound
healing. Angiogenesis also plays an
important role in the growth and spread of
cancer by feeding the cancer cells with
oxygen and nutrients. In a study at the
Department of Nutritional Science in
Japan, it was established that nasunin, theantioxidant from aubergine peel, is an
angiogenesis inhibitor, and might be useful
in preventing angiogenesis-related
diseases. Avocados
The story behind the avocado is that it
originated in Mexico or Central and South
America, and was cultivated there by the
pre-Inca races of Peru, and the Mayas of
Yucatan and Guatemala. Avocados are an excellent source of
monounsaturated fatty acids, potassium,
vitamins E and B, and fibres. A week-long
study involving 45 volunteers who ateavocados every day reported an average
17 percent drop in total cholesterol, LDL
(‘bad’) cholesterol and triglycerides, and
an 11 percent increase in high-density
lipoprotein (HDL) levels. They are rich in
natural beta-sitosterol, and the American
Journal of Medicine has reported that
researchers found that 
beta-sitosterol
 was
able to lower LDL cholesterol in 16
human studies. According to a report in the Journal of
Nutritional Biochemistry, the carotenoids
and tocopherols (chemical compounds
which may have vitamin E activity) in
avocado were shown to inhibit the growth
of prostate cancer cell lines in an artificial
environment (in vitro). Studies haveshown that phytochemicals extracted from
the avocado fruit inhibit and kill cancer
cells, suggesting that the phytochemicals
from avocado included in diet may offer
protection against cancer. Avocados contain glutathione, which
functions as an antioxidant to scavenge
free radicals, which is what we need to
rid our bodies of. Dr David Heber,
director of the UCLA Centre for Human
Nutrition, has stated that evidence
suggests that glutathione may help prevent
certain types of cancers and heart disease. Three factors in avocado, folate,
glutathione and potassium, help prevent
high blood pressure and stroke. They also
help to lower homocysteine levels,cholesterol and atherosclerosis. According to the American Institute for
Cancer Research in Washington, replacing
butter, cheese or cream on a sandwich
with mashed avocado not only helps to
reduce calories but also increases the
healthy monounsaturated fatty acids
(MUFA) intake. Avocado oil, which I call nature’s
cosmetic remedy, strengthens the skin by
stimulating collagen, thereby reducing
wrinkles and improving skin texture. Being rich in vitamin E, a free radical
scavenger, it assists in slowing the aging
process. Avocado oil offers better skin
penetration than almond, olive and soyaoils, and transports nutrients through the
outer layer of the skin to the deeper layers. Who needs Botox when you have avocado
oil! Avocados are also rich in leutein and
zeaxanthin, which help in the prevention
of age-related macular degeneration and
cataracts. In studies to determine the
estimated GI of various foods, it was
concluded that avocados have a low GI of
15. Bananas
Compared to apples, bananas have twice
the amount of carbohydrates, three timesthe amount of phosphorus, four times the
amount of protein, five times the amount of
vitamin A and iron, and twice the amount
of other vitamins and minerals. They also
naturally contain three types of sugar:
sucrose, fructose and glucose. These
sugars give the body an almost instant and
long-lasting energy boost. Research has
shown that consuming two bananas
provides energy for a 90-minute workout. Bananas have the added bonus of being
rich in potassium, an essential ingredient
in keeping the heart and nervous system in
good shape. Potassium is essential for
proper muscle contraction and thus plays
an important role in muscle-influenced
activities including the normal rhythmicpumping of the heart, digestion, muscular
movements, etc. Some studies have also
linked low potassium intake to high blood
pressure and increased risk of stroke. Bananas are one of the highest sources of
naturally available vitamin B6. Vitamin
B6 plays an important role in converting
tryptophan (an amino acid which occurs in
protein) to serotonin, and it also helps the
body to produce haemoglobin. Vitamin B6
is essential for antibody production and in
maintaining a healthy immune system. It
also helps to convert carbohydrates to
glucose, hence maintaining proper blood
sugar levels.Beans
Beans are loaded with protein and dozens
of key nutrients, including a few most
women fall short of, such as calcium,
potassium and magnesium. 185g of beans
contains 13g of fibre, which is half of
what we need daily, with no saturated fat. Studies also tie beans to a reduced risk of
heart disease, type 2 diabetes, high blood
pressure, breast and colon cancers. An
explanation of different types of beans
with their benefits follows. Mung Beans
Mung beans, also known as bean sprouts,are part of the legume family and are a
good source of protein. When sprouted,
mung beans contain vitamin C that is not
found in the bean itself. They are rich in
folic acid, iron, zinc, potassium,
magnesium, copper, manganese,
phosphorus and thiamine. They are also
high 
in fibre, low in saturated fat, low in
sodium and contain no cholesterol. Because of the wide range of nutrients
contained in mung beans, they offer a
whole host of benefits for the immune
system, metabolism, heart and other
organs. Include mung beans in salads or
stir-fries. Pinto BeansPinto beans’ contribution to a healthy
heart lies not just in their fibre, but in the
significant amounts of antioxidants, folic
acid, vitamin B6 and magnesium they
supply. Folic acid and B6 help lower
levels of homocysteine, an amino acid that
is an intermediate product in an important
metabolic process called the methylation
cycle. Elevated levels of homocysteine
are an independent risk factor for heart
attack, stroke or peripheral vascular
disease, and are found in between 20 to
40 percent of patients with heart disease. Including pinto beans in diet may help
protect against cancer. In one analysis of
dietary data collected by validated food
frequency questionnaires in 1991 and1995 from 90,630 women in the Nurses’
Health Study II, researchers found a
significant reduced frequency of breast
cancer in those women who consumed a
higher intake of common beans or lentils. Eating beans two or more times per week
was associated with a 24 percent reduced
risk of breast cancer. For people like me
who don’t like beans, this would take a lot
of getting used to. Black-eyed Beans
Black-eyed beans have a smooth texture,
pea-like flavour and are good when mixed
with other vegetables. Like most beans,
black-eyed beans are rich in soluble fibre,
which helps eliminate cholesterol from thebody. They are a good source of folate,
potassium, copper, phosphorus and
manganese. As a high potassium, low
sodium food, they help reduce high blood
pressure. Not only are they low in fat but,
when combined with grains, beans supply
high quality protein which provides a
healthy alternative to meat or other animal
protein. Beans also contain protease
inhibitors, which slow the development of
cancerous cells. Kidney Beans
Kidney beans, like all other beans
discussed above, are a very good source
of cholesterol-lowering fibre. In addition,
kidney beans’ high fibre content preventsblood sugar levels from rising too rapidly
after a meal, making them an especially
good choice for people with diabetes,
insulin resistance or hypoglycaemia. When combined with whole grains such as
rice, they provide virtually fat-free, high
quality protein. Kidney beans are an excellent source of
the trace mineral, molybdenum, an integral
part of the enzyme sulfite oxidase, which
is responsible for detoxifying sulfites. Sulfites are a type of preservative
commonly added to prepared foods like
salads. BerriesBerries contain phytochemicals and
flavonoids that may help prevent some
forms of cancer. Eating a diet rich in
blackberries, blueberries, raspberries,
cranberries and strawberries may help to
reduce the risk of several types of
cancers. Blueberries and raspberries also
contain lutein, which is important for
healthy nutrients. Berries are packed full of vitamins,
minerals and fibre. Many of their
phytonutrients, such as anthocyanins,
quercetin and ellagic acid, have an
antioxidant effect. They counter the natural
oxidation in the body that contributes to
the aging of tissues and many degenerative
illnesses such as cancer, dementia anddamage to the arteries. Berries tend to spoil quickly, especially if
they’re broken or stored in damp
conditions. Before buying, check them
carefully for mould or broken berries. Also, don’t rinse your berries until you’re
ready to eat them. If you can’t eat them
within a day or two, either freeze them or
cook them into a sauce, which can be
refrigerated for up to a week. Freezing
and cooking do not damage most of the
phytochemicals in the fruit, although
cooking lowers the vitamin C content. Bok ChoyMany of us probably omit this vegetable,
also known as Pak Choy, in favour of
more familiar forms of cabbage and
greens, mostly because we don’t know
what to do with it. However, overlooking
bok choy would be a mistake because this
super Asian vegetable has a number of
useful health benefits and is rich with
vitamins and minerals essential for healthy
living. Also known as Chinese white cabbage,
among other names, it is frequently found
with wonton soup and many stir-fry dishes
offered in Japanese and Chinese
restaurants and it is crunchy when stir-
fried. Mildly flavoured with a tender
sweetness, it is a welcomeaccompaniment to many meals without
being overpowering. It can be found fresh
all year round. This leafy vegetable is low in fat and
calories and has a low carbohydrate
content. It also contains potassium and
vitamin B6. The rich amount of beta-
carotene in 
this super vegetable can help
to reduce the risk of certain cancers. Beta-
carotene, also found in cabbage and
carrots, has also been known to reduce the
risk of cataracts. It is also an excellent
source of folic acid and contains other
healthy nutrients such as iron. Bok choy is a rich source of many
essential vitamins such as A, C and K.Vitamin A is essential for proper
functioning of the immune system,
improvement of vision and growth of
bones and teeth. Vitamin K plays a
significant role in the coagulation of blood
and also facilitates the absorption of
calcium and maintains bone density. Vitamin C is well known for its natural
antioxidant properties, which protects the
body from harmful effects of free radicals. It is a rich source of vitamin D, which
facilitates the absorption of calcium and
phosphorus, and thereby ensures healthy
bones and teeth. Bok choy provides
sufficient amounts of folate and vitamin
B6. Folate is mainly required for proper
development of tissues and cells and isassociated with lowering the risk of heart
diseases. Vitamin B6, on the other hand, is
crucial for carbohydrate, fat and protein
metabolism and formation of red blood
cells and antibodies. Broccoli
Not only is broccoli an excellent source of
fibre, but half of its fibre is insoluble and
the other half soluble, helping to meet the
needs for both types of fibre. Broccoli
provides a health bonus in the form of
protective substances that may shield you
from diseases. It belongs to the cabbage family known ascruciferous vegetables and health
organizations have singled out cruciferous
vegetables as must have foods,
recommending we eat them several times
a week because they are linked to lower
rates of cancer. Like all cruciferous
vegetables, broccoli naturally contains
two important phytochemicals, indoles
and isothiocyanates. Researchers at the
John Hopkins University School of
Medicine in Baltimore isolated from
broccoli an isothiocyanate, called
sulforaphane, which increases the activity
of a group of enzymes in our bodies that
kill cancer-causing agents. Broccoli provides a high amount of
vitamin C, which aids iron absorption inthe body, prevents the development of
cataracts and also eases the symptoms of
the common cold. The folic acid in
broccoli helps women sustain normal
tissue growth and is often used as a
supplement when taking birth control pills
and during pregnancy. The potassium in
broccoli aids those battling high blood
pressure, while a large amount of calcium
helps combat osteoporosis. Brussels Sprouts
Brussels sprouts are loaded with vitamin
A, folacin, potassium and calcium. They
are very high in fibre and belong to the
disease-fighting cabbage family. Likebroccoli and cabbage, fellow cruciferous
vegetables, brussels sprouts contain a
phytochemical known as indole, which
may help protect against cancer. Brussels sprouts are also rich in vitamin
C, another anti-cancer agent. The health
benefits of this vegetable are remarkable:
it boosts immune function, strengthens the
heart and capillaries and helps lessen
asthma symptoms. Brussels sprouts are
high in vitamins A, K and B6, and are a
good source of folate, fibre, potassium,
phytonutrients and antioxidants. They are
high in complex carbohydrates, low in fat
and cholesterol and are one of the few
vegetables that have over 2 grams of
protein per serving.One of the most important features of this
vegetable is its ability to reduce the risk
of many types of cancer including lung,
colorectal, prostate and breast cancers. In
addition, brussels sprouts may help
prevent strokes, hypothyrodism and
cataracts. A diet high in brussels sprouts
can also lower the chance of developing
multiple sclerosis, high blood pressure
and diabetes. Another unique characteristic of brussels
sprouts and other cruciferous vegetables
such as cabbage, cauliflower, broccoli
and kale are their high sulforaphane
content. Sulforaphane is a phytonutrient
that is formed when cruciferous
vegetables are chopped or chewed. Ittriggers the liver to produce enzymes that
detoxify 
cancer-causing
 agents. The
phytonutrients in brussels sprouts and
other cruciferous vegetables actually
signal our genes to increase production of
enzymes involved in detoxification and
help clear potentially carcinogenic
substances more quickly than any other
vegetable. Bulghur
The health benefits of bulghur wheat
include helping to prevent constipation
and cancer and reducing the risk of
diabetes and heart disease. Bulghur
contains a compound called ferulic acidwhich can prevent nitrates and nitrites,
common in many foods, from converting
into nitrosamines, which have been linked
to cancer. Bulghur wheat also contains
lignans, which are considered cancer
warriors due to their high antioxidant
properties. These super healthy lignans
also prevent cholesterol from being
damaged by free radicals which makes it
easier to stick to the arterial walls. Less
cholesterol on the artery walls means less
chance of developing heart disease. A diet rich in bulghur wheat also adds
more fibre that not only provides more
heart disease, diabetes and cancer
prevention, but the insoluble fibre it
contains helps eliminate waste from thebody faster, making it helpful in
preventing and treating constipation,
diverticular disease, haemorrhoids and
intestinal polyps. Bulghur wheat also has one of the highest
mineral contents of any food. It is rich in
iron, phosphorus, zinc, manganese,
selenium and magnesium. It is the perfect
addition to any meal that is high in
nitrates. Butternut Squash
Butternut squash is low in fat and delivers
an ample dose of dietary fibre, making it
an exceptionally heart-friendly choice. Itprovides significant amounts of potassium
important for healthy bones and vitamin
B6 essential for the proper functioning of
both the nervous and immune systems. The
folate content adds yet another boost to its
heart-healthy reputation and helps guard
against brain and spinal cord-related birth
defects such as spina bifida. The colour of butternut squash signals an
abundance of powerhouse nutrients known
as carotenoids, shown to protect against
heart disease. In particular, the gourd
boasts very high levels of beta-carotene,
identified as a deterrent against breast
cancer and age-related macular
degeneration, as well as being a supporter
of healthy lung development in foetusesand newborns. It is also rich in vitamin C
and may have anti-inflammatory effects
because it is rich in antioxidants. Cabbage
Cabbage is a good source of vitamins C
and B6, potassium, folic acid, biotin,
calcium, magnesium and manganese. Studies have indicated that increased
cabbage intake may inhibit the metastatic
capacity of breast cancer (i.e. that it may
inhibit the spread of cancer cells in other
parts of the body), and cruciferous
vegetable intake may reduce breast cancer
risk. Other research data provides strong
evidence for a substantial protective effectof cruciferous vegetable consumption on
lung cancer and it has been associated
with a decrease in gastrointestinal,
prostate and bladder cancers. The anti-
cancer properties of cabbage are due to its
phytochemical compounds called
glucosinolates, which work primarily by
increasing antioxidant defence
mechanisms, as well as by improving the
body’s ability to detoxify and eliminate
harmful chemical hormones. Cabbage is a good source of the amino
acid glutamine, which increases the
body’s ability to secrete human growth
hormone (HGH). Glutamine also has 
anti-
inflammatory
 
properties and assists with
immune system regulation and intestinalhealth. Research at the Stanford University
School of Medicine demonstrated that
fresh cabbage juice is extremely effective
in the treatment of peptic ulcers. Carrots
Carrot is a root vegetable that offers a
good source of antioxidants. It is known
scientifically as Daucus Carota. Carrots
are rich in vitamins A, C and K, and
potassium. They help in reducing
cholesterol, aid in the prevention of heart
attack and in warding off certain cancers. Most of the benefits of carrots are
attributed to their beta-carotene and fibre
content.British researchers discovered that
increasing beta-carotene consumption
from 1.7 to 2.7 milligrams a day reduced
lung cancer risk by more than 40 percent. The average carrot contains about three
milligrams of beta-carotene. In a study,
researchers at the Danish Institute of
Agricultural Sciences found that a
substance called falcarinol found in
carrots has been found to reduce the risk
of a wide range of cancers. Another study
shows that women who ate raw carrots
were five to eight times less likely to
develop breast cancer than women who
did not eat carrots. Carrots have antiseptic properties and
therefore can be used as a laxative,vermicide and as a remedy for liver
conditions. Carrot oil is good for dry skin. It makes the skin softer, smoother and
firmer. Carrot juice improves stomach and
gastrointestinal health. Cauliflower
Cauliflower is a cruciferous vegetable
containing many of the same cancer
fighting properties as broccoli, kale and
cabbage, which have become poster
children for cancer prevention. The
isothiocyanates formed when cauliflower
is chewed activate liver enzymes that
detoxify cancer-causing chemicals. The
isothiocyanates along with anotherchemical, sulforaphane, stop the
proliferation of cancer cells in the
laboratory. Cauliflower is also a good
source of indoles. These are chemicals
which subtly alter oestrogen metabolism
so that weaker oestrogens are produced
that are less likely to cause breast and
prostate cancer. Cauliflower is a surprisingly good source
of vitamin C. A single serving of
cauliflower provides over half of the
recommended daily requirement of
vitamin C.
CeleryCelery leaves have a high content of
vitamin A, while the stems are an
excellent source of vitamins B1, B2, B6
and C with rich supplies of potassium,
folic acid, calcium, magnesium, iron,
phosphorus, sodium and essential amino
acids. Nutrients in the fibre are released
during juicing, aiding bowel movements. The natural organic sodium (salt) in celery
is safe for consumption and essential for
the body. While many foods lose nutrients
during cooking, most of the compounds in
celery hold up well. The important
minerals in this magical juice effectively
balance the body’s blood pH, neutralizing
acidity. Celery juice acts as the perfect
post-workout tonic as it replaces lost
electrolytes and rehydrates the body withits rich minerals. Celery has been known to contain eight
families of anti-cancer compounds. Among them are the acetylenics that have
been shown to stop the growth of tumour
cells, phenolic acids which block the
action of prostaglandins that encourage the
growth of tumour cells, and coumarins
which help free radicals from damaging
cells and prevent the formation and
development of stomach and colon
cancers. The juice has been shown to
effectively and significantly lower total
cholesterol and LDL (‘bad’) cholesterol. The natural laxative effect of celery helps
to relieve constipation. It also helps relax
nerves that have been overworked byman-made laxatives. The potassium and sodium in celery juice
help to regulate body fluid and stimulate
urine production, making it an important
way to rid the body of excess fluid. The
polyacetylene in celery is an amazing
relief for all inflammation such as
rheumatoid arthritis, osteoarthritis, gout,
asthma and bronchitis. Celery promotes
healthy and normal kidney function by
aiding elimination of toxins from the body
and thereby preventing the formation of
kidney stones. A compound in celery juice
called phtalides helps relax the muscles
around the arteries, dilating the vessels
and allowing the blood to flow normally,
which in turn lowers blood pressure.Chickpeas
Chickpeas (garbanzo beans or kabuli
chana) belong to the class of food called
legumes or pulses. They have a delicious
nutty taste and buttery texture, and make
tasty dishes like hummus, falafels and
curried chole. They contain a good amount
of molybdenum, manganese, folate, fibre
and tryptophan, and provide important
nutrients such as protein, copper,
phosphorus and iron. The nutrition profile
of chickpeas makes them an important
source of protein and fibre for vegetarian
diets. Chickpeas contain phytochemicals calledsaponins which act as antioxidants. They
help to lower cholesterol and could lower
the risk of breast cancer, protect against
osteoporosis and minimize hot flushes in
post-menopausal women. Chickpeas can also boost your energy
levels because of their high iron content. The soluble fibre helps stabilize blood
sugar levels. Including chickpeas
regularly in your diet can lower LDL
cholesterol. They contain significant
amounts of folate and magnesium. Folate
lowers the level of amino acid and
homocysteine, and strengthens the blood
vessels.Citrus
The first thing that comes to mind when
we think of vitamin C are various types of
citrus fruit as they offer numerous health
benefits. However, don’t restrict citrus
fruit to just the provision of vitamin C as
they are also rich in other important
nutrients like folate, potassium, thiamine,
niacin and fibre, amongst others. Additionally, they are high in antioxidants
and are fat free, sodium free and even
cholesterol free. Oranges are one of the major fruits that
fall under the category of being vitamin C
rich. Other citrus fruits include limes,lemons, grapefruits, tangerines,
clementines, satsumas and mandarins. Eating citrus fruit regularly can keep your
heart healthy. Studies have shown that they
prevent a rise in levels of oxidized LDL
and also help to lower blood pressure. A
growing body of research is establishing a
strong role for vitamin C in protecting the
body against cancer. Though the research
is still not complete, there is evidence that
citrus fruit helps prevent the formation of
cancers, slow the growth of existing
cancers, and also help in killing cancer
cells already present in the body. This
will be true especially for citrus fruit such
as lemons and limes as they are good for
cleansing the body. The acid scours theintestinal tract, eliminating toxins and
neutralizing harmful bacteria. Cloves
Cloves are the fruit of a tree indigenous to
Indonesia. In addition to their culinary
uses, cloves have mild analgesic
properties and oil of clove has long been
used in dentistry as a treatment for
toothache. Cloves are loaded with many
highly effective antioxidants including
procyanidin and quercetin. There is also
evidence that eugenol and eugenol acetate
inhibit platelet aggregation and thus
protect against heart attack and thrombotic
stroke.Due to its antiseptic properties, clove oil
is useful for wounds, cuts, scabies,
athlete’s foot, fungal infections, bruises,
etc. It can also be used to treat insect bites
and stings. Clove oil is very strong in
nature and should be diluted before using. Furthermore, it should not be used on
sensitive skin. Clove oil has cooling and
anti-inflammatory effects, which help in
clearing the nasal passages. This
expectorant is useful in various
respiratory disorders including coughs,
colds, bronchitis, asthma, sinusitis and
tuberculosis. Chewing a clove bud eases
sore throats. Both clove and clove oil are
useful for boosting the immune system. Its
antiviral properties and ability to purify
blood increases your resistance todiseases. Coconut
Coconut is a tropical fruit rich in protein
that is found in the African, Asian and
Caribbean regions and in India. The flesh
of the coconut is very good for destroying
intestinal parasites, which we may get
from eating infected food. Coconut water
is good for kidney and urinary bladder
problems. Coconut oil is good for the
immune system as it contains
antimicrobial lipids, lauric acid, capric
acid and caprylic acid, which have
antifungal, antibacterial and antiviral
properties. The human body convertslauric acid into monolaurin, which it is
claimed helps in dealing with viruses and
bacteria causing diseases such as herpes,
influenza, etc. When applied on infections, coconut oil
forms a chemical layer which protects the
infected body part from external dust, air,
fungi, bacteria and virus. It is most
effective on bruises as it speeds up the
healing process by repairing damaged
tissues. According to the Coconut Research
Center, coconut kills viruses that cause
influenza, measles, hepatitis, herpes,
SARS, etc. It also kills bacteria that cause
ulcers, throat infections, urinary tractinfections, pneumonia, etc. In addition, it
helps in controlling blood sugar and
improves the secretion of insulin. Ingestion of coconut oil occurs primarily
through cooking oil. It helps 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
anti-microbial properties and help in
dealing with various bacteria, parasites
and fungi that cause indigestion. Coconut
oil also helps in the absorption of other
nutrients such as vitamins, minerals and
amino acids.Corn
Corn, alternatively called maize, is one of
the most popular cereals in the world and
forms the staple food in many countries. It
not only provides the calories for daily
metabolism but is a rich source of
vitamins A, B, E and many minerals. Its
high fibre content ensures that it plays a
role in the prevention of digestive
ailments like constipation and
haemorrhoids as well as colorectal
cancer. The antioxidants present in corn
also act as anti-cancer agents and may
help prevent Alzheimer’s. Being rich in phytochemicals, cornprovides protection against numerous
chronic diseases. It is rich in vitamin B
nutrients, especially thiamine and niacin. Its consumption can provide a large chunk
of the daily folate requirement and a rich
source of beta-carotene which forms
vitamin A in the body, essential for the
maintenance of good vision and skin. Corn
kernels are rich in vitamin E, a natural
antioxidant essential for growth. Corn also contains abundant phosphorus
as well as magnesium, manganese, zinc,
iron and copper. Phosphorus is essential
for the maintenance of normal growth,
bone health and normal kidney function. Magnesium is necessary for maintaining
normal heart rate and for bone strength.Corn also contains trace minerals like
selenium. According to studies carried out at
Cornell University, corn is a rich source
of antioxidants, which fight the cancer-
causing free radicals. It is a rich source of
the phenolic compound ferulic acid, an
anti-cancer agent which has been shown to
be effective in fighting tumours in breast
and liver cancers. The vitamin B12 and
folic acid present in corn prevent anaemia
caused by the deficiency of these vitamins. Courgettes
Courgettes are an excellent source ofmanganese and vitamin C and a very good
source of magnesium, vitamin A, fibre,
potassium, folate, copper, riboflavin and
phosphorus. High intake of fibre rich
foods helps to keep cancer-causing toxins
away from cells in the colon, while the
folate, vitamin C and beta-carotene also
have anti-inflammatory properties that
make them helpful in combating conditions
like asthma, osteoarthritis and rheumatoid
arthritis. The magnesium in courgettes has been
shown to be helpful for reducing the risk
of heart attack and stroke. Together with
the potassium in courgettes, magnesium is
also helpful in reducing high blood
pressure. The vitamin C and beta-carotenecan help to prevent the oxidation of
cholesterol and the vitamin folate found in
courgettes is needed by the body to break
down a dangerous metabolic by-product
called homocysteine, which can contribute
to heart attack and stroke if levels get too
high. Courgettes have been found to have anti-
cancer type effects. Although phytonutrient
research on courgettes is limited, some
lab studies have shown vegetable juices
obtained from courgettes to be equivalent
to juices made from leeks, and pumpkin in
their ability to prevent cell mutations. CucumbersEven though fresh cucumbers are mostly
composed of water, they are packed full
with nutrition. Cucumber flesh is a very
good source of vitamins A and C and folic
acid. The skin is rich in fibre and a variety
of minerals including magnesium,
molybdenum and potassium. Cucumber skin is also an excellent source
of silica, which is a trace mineral that
contributes to the strength of our
connective tissue, which is what holds our
body together. Cucumbers are effective
when used for various skin problems,
including swelling under the eyes and
sunburn. They also contain ascorbic and
caffeic acids, which prevent water
retention. That may explain why, whencucumbers are applied topically, they are
often helpful for swollen eyes, burns and
dermatitis. Cucumbers’ nutritional benefits include
natural salts, enzymes and vitamins
essential for strong cell growth and repair. In addition, the high mineral content and
minerals in the skin offer a natural source
for a fresh, powerful antioxidant. The
cucumber is also a top choice as a
diuretic. It can help control constipation,
stomach disorders, arthritis, cholera and
acne. The high water content, combined
with its ability to balance acid, helps to
reduce disorders and ailments that may be
a cause of overproduction of various
acidic compounds.Dark Chocolate
Chocolate is made from plants, which
means it contains many of the health
benefits of dark vegetables. These benefits
are from flavonoids, which act as
antioxidants. Dark chocolate (more than
70% cocoa) contains a large number of
antioxidants (nearly eight times the amount
found in strawberries). Flavonoids also
help relax blood pressure through the
production of nitric oxide and balance
certain hormones in the body. Dark
chocolate is good for your heart. A small
bar every day can help keep your heart
and cardiovascular system running well,
reduce blood pressure and LDLcholesterol by up to 10 percent. A research study published by Joe A.
Vinson of the University of Scranton,
Pennsylvania, found that the flavonoids in
dark chocolate are more powerful than
vitamins such as ascorbic acid in
protecting circulating lipids from
oxidation in the blood stream and clogging
the arteries. They also make blood
platelets less likely to stick together and
cause clots. Flavonoids are plant
compounds with potent antioxidant
properties; so far scientists have found
more than 4,000 types. Cocoa beans
contain large quantities of flavonoids, as
do red wine, tea and cranberries.The type of flavonoids found in chocolate
are called flavonols. Generally, science
has found that dark chocolate is higher in
flavonoids than milk chocolate, as the way
that cocoa powder and chocolate syrups
are manufactured removes most
flavonoids. Fish
Although no single food alone can make a
person healthy, eating more seafood is one
way that most of us can help improve our
diets and our health. Many of the studies
about beneficial omega-3 fatty acids focus
on fish as the primary source. Wild
salmon, sardines, tuna and even shellfishare rich in omega-3 fatty acids and eating
more of all types of fish and seafood is
recommended. The health benefits of fish oil include its
ability to contribute to the prevention of
heart disease, high cholesterol,
depression, anxiety, cancer, diabetes,
inflammation, etc. Most of the health
benefits can be attributed to the presence
of omega-3 essential fatty acids such as
docosahexaenoic acid (DHA) and
eicosapentaenoic acid (EPA). Other
useful essential fatty acids include alpha-
linolenic acid (ALA) and gamma-
linolenic acid (GLA). The various types of fish which can be agood source of fish oil are mackerel,
rainbow trout, lake trout, halibut, herring,
sea bass, sardines, swordfish, oysters,
albacore tuna, blue fin tuna, yellow fin
tuna, turbot, pilchards, anchovies and wild
salmon. The most common among these
for obtaining fish oil are albacore tuna,
herring, mackerel, sardines, lake trout and
wild salmon. Hundreds of studies have been done on
fish or fish oils and their role in the
prevention or treatment of heart disease. A
review in the 
British Medical Journal
recommends fish or fish oil supplements
to prevent heart attacks, particularly in
people with vascular disease. How
omega-3 fat reduces heart disease is notknown, but they are known to lower blood
triglycerides and blood pressure, prevent
clotting, they are anti-inflammatory and
reduce abnormal heart rhythms. Flaxseed
Consuming flaxseed is associated with a
reduction in total cholesterol, including
the LDL (‘bad’) cholesterol and
triglycerides. Study after study has shown
a positive response to eating ground
flaxseed daily. Eating low fat foods,
increasing exercise, limiting salt and
sugar, and eating flaxseed daily are a few
ways that you can win the battle against
high cholesterol.Flaxseed is high in lignans, up to 800
times the amount found in any other tested
plant food. Lignans, a phytoestrogen, have
been called by H. Adlercreutz (in his
article ‘Phytoestrogens: Epidemology and
a Possible Role in Cancer Prevention’)
natural cancer-protective compounds. Flaxseed is also high in alpha-linolenic
acid (ALA), which has been found to be a
promising cancer fighting agent. The
American National Cancer Institute has
singled out flaxseed as one of six foods
that deserve special study. Flaxseed’s
high fibre aspect is also beneficial in the
fight against colon cancer. Epidemiological studies note that diet
plays a major role in the incidence of
colon cancer. Research has shown thatincreasing the amount of fibre in your diet
reduces breast and colon cancer risk. It is
thought that lignan metabolites can bind to
oestrogen receptors, thereby inhibiting the
onset of oestrogen-stimulated breast
cancer. Goji Berries
Goji berries are rich in antioxidants,
particularly carotenoids such as beta-
carotene and zeaxanthin. Exposure to
chemicals, pollutants and free radicals can
cause DNA damage and breakage, leading
to genetic mutations, cancer, etc. Gojis’
betaine and master molecule
polysaccharides can restore and repairdamaged DNA. Goji were shown to enhance the effect of
radiation in combating lung cancer,
allowing a lower dose to be used. Other
research indicates that goji can protect
against some of the nauseous side effects
of chemotherapy and radiation. It was also
found that goji can reduce the time it takes
for vision to adapt to darkness. The
carotenoids in goji may protect against
macular degeneration and cataracts. Some scientists believe that goji may be
an especially good supplement to prevent
liver cancer because it provides
protection against liver damage and anti-
cancer effects at the same time. Goji isbelieved to have the potential to diminish
tumour cells by inducing apoptosis, a
process in which cancer cells are broken
down and recycled. Goji is considered to be ‘brain tonic’
because of its betaine content, which is
converted in the body into choline. These
are substances that enhance memory and
recall ability. Goji can help to strengthen
your immune system and heart, help
support normal kidney and liver function,
maintain a healthy cholesterol level,
normalize blood pressure, prevent and
control diabetes. It can also help to
strengthen the muscles and bones, maintain
healthy gums, improve your digestion, and
help you get a good night’s sleep. Whoknew that a tiny fruit could pack so many
benefits? Green Peas
Green peas provide high amounts of
vitamins, minerals, dietary fibre and
protein. They are a very good source of
vitamin K, some of which our bodies
convert into K2, which activates
osteocalcin, the major non-collagen
protein in the bone. Osteocalcin anchors
calcium molecules inside the bone;
without enough vitamin K2, osteocalcin
levels are inadequate and bone
mineralization is impaired.Green peas also serve as a very good
source of folic acid and vitamin B6. These
two nutrients help to reduce the build up
of homocysteine, a dangerous molecule
which can obstruct collagen cross-linking,
resulting in poor bone matrix and
osteoporosis. One study showed that by
supplementing with folic acid, post
menopausal women who were not
considered deficient in folic acid lowered
their homocysteine levels. Green Tea
The secret of green tea lies in the fact that
it is rich in polyphenols, particularly
epigallocatechin gallate (EGCG). EGCGis a powerful antioxidant. Besides
inhibiting the growth of cancer cells, it
kills them without harming healthy tissue. It has also been effective in lowering LDL
(‘bad’) cholesterol levels, and inhibiting
the abnormal formation of blood clots. The latter takes on added importance
when you consider that thrombosis (the
formation of blood clots) is the leading
cause of heart attacks and strokes. Green, oolong and black teas all come
from the leaves of the Camellia Sinensis
plant. What sets green tea apart is the way
it is processed. Green tea leaves are
steamed, which prevents the EGCG
compound from being oxidized. By
contrast, black and oolong tea leaves aremade from fermented leaves, which
results in the EGCG being converted into
other compounds that are not nearly as
effective in preventing and fighting
various diseases. Hazelnuts
Hazelnuts are a very important food item
in a well-balanced diet. They provide
several important health benefits in
protecting against diseases. Hazelnuts and
hazelnut oil are the best known sources of
vitamin E, which is essential for healthy
heart muscles and other muscles of the
body. It is also necessary for normal
functioning of the reproductive system.Vitamin E prevents the disintegration of
red blood cells, and so serves as
protection against anaemia. Hazelnuts are
a useful source of thiamine, which
enhances and promotes normal appetite,
and vitamin B6 which aids protein
metabolism and absorption. Hazelnuts are also good sources of
protein, dietary fibre, iron, calcium and
potassium. Although high in fat, they
contain no cholesterol. Like other
varieties of nuts, hazelnuts also contain
significant amounts of phytochemicals,
which have antioxidant properties that
protect the body against several types of
cancer.Kale
Kale is a leafy green vegetable with a
mild earthy flavour. The season for kale is
between mid winter and early spring. It is
rich in calcium, lutein, iron and vitamins
A and K. It has seven times the beta-
carotene of broccoli and ten times more
lutein. Kale is rich in vitamins C, E and
fibre. Kale’s important attributes are the
natural occurring all important
phytochemicals sulforaphane and indoles
which research suggests may protect
against cancer. Science has discovered that sulforaphane
helps boost the body’s detoxification
enzymes, possibly by altering geneexpression. This in turn is purported to
help clear carcinogenic substances in a
timely manner. Sulforaphane is formed
when cruciferous vegetables like kale and
cabbage are chopped or chewed. This
somehow triggers the liver to produce
enzymes that detoxify cancer-causing
chemicals, to which we are all exposed to
on a daily basis. A study in the 
Journal of
Nutrition
 (2004) demonstrates that
sulforaphane helps stop breast cancer cell
proliferation. Kiwi fruit
Kiwi fruit are rich in many vitamins,
flavonoids and minerals. In particular,they contain a high amount of vitamin C
(more than oranges), as much potassium as
bananas and a good amount of beta-
carotene. It is also important to note that
kiwi fruit contain a remarkable amount of
vitamins E and A.
Vitamin C is a water-soluble antioxidant
that has been proven to protect our body
from free radicals, dramatically
improving the health of those who
consume it regularly against all kinds of
diseases, from cardiovascular problems to
cancer and obesity. Vitamin E has been
proven to have similar effects, but it is fat-
soluble and therefore complementary to
the functions of vitamin C. Kiwi fruit
contain both these vitamins in highamounts, helping to protect our body from
free radicals from all fronts. The high content of dietary fibre helps
improve diseases such as diabetes and
colon cancer by controlling sugar levels,
since fibre binds to toxic compounds in
the colon and helps us expel them. Leeks
Leeks have similar nutritional benefits to
onions and garlic. They provide a good
source of fibre, folic acid, vitamins B6
and C, manganese and iron. As leeks are
less dense than onions and garlic, larger
quantities of them need to be consumed inorder to produce similar beneficial
effects. Studies have shown that leeks can
improve the immune system, lower bad
cholesterol levels and fight cancer. Modern researchers have found leeks, as
well as most of the plants in the onion
family, to be highly beneficial when
consumed in moderation (two to seven
times a week). They have been shown to
reduce bad cholesterol and raise good
cholesterol levels in the body. They will
also help keep down high blood pressure. Leeks are believed to fight cancer,
especially colon and prostate cancer. They contain quercetin and othercompounds which inhibit carcinogenic
development and also restrict the spread
of cancer. Leeks also contain kaempferol,
a substance which has been shown to
reduce ovarian cancer in women. The
green parts of leeks are especially
nutritious as they contain B vitamins and
are loaded with protective antioxidants
such as carotenoids, lutein, and
zeaxanthin. Lentils
Lentils are a small but nutritionally mighty
member of the legume family and also a
very good source of cholesterol-lowering
fibre because of their soluble fibrecontent. They are beneficial in managing
blood sugar disorders since their high
fibre content prevents blood sugar levels
from rising rapidly after a meal. Lentils
are very rich in protein, folic acid, and
vitamins C and B. They also contain eight
of the essential amino acids, thereby
providing a great dietary source to
vegetarians. There is evidence to prove that lentils can
slow the liver’s manufacture of
cholesterol, which similarly helps to
reduce levels in the body. A study carried
out by the Department of Nutrition at the
Harvard School of Public Health, Boston,
has shown that women with diets high in
lentils and peas (which both contain highlevels of flavones) have a reduced risk of
breast cancer. The intake of dietary fibre,
particularly from lentils, has also been
known to reduce the risk of coronary heart
disease. Lentils are relatively quick and easy to
prepare. They readily absorb a variety of
wonderful flavours from other foods and
seasonings, are high in nutritional value
and are available throughout the year. Miso
Miso is made of soya beans and koji, a
culture starter made from beneficial
moulds, yeast and lactic acid bacteria.Making miso is an art form in Japan. As
long as you choose unpasteurized miso,
you will be getting the benefits of live,
friendly microflora for a healthy digestive
system. There are many types of miso,
some made with just soya beans and soya
koji (called hatcho miso, a favourite in
Japan) and others made with barley and
rice. Miso soup is rich in antioxidants and
protective fatty acids, and a healthy dose
of vitamin E. It also contains protein and
vitamin B12, and a good selection of
minerals to help boost your immune
system. Miso soup is said to help regulate the
oestrogen hormone in women, a hormone
that can cause tumours to develop. Manystudies have been done on miso, some on
humans and some on animals. These
studies show that it helps reduce the risk
of cancers like breast, prostate, lung and
colon cancers. Miso provides protein,
vitamins B2, E and K, tryptophan, choline,
dietary fibre, linoleic acid and lecithin,
which help maintain nutritional balance
and preserve healthy skin. The isoflavones
in miso have been shown to reduce
menopausal symptoms like hot flushes. Mushrooms
Mushrooms are an excellent source of
potassium, a mineral that helps lower
elevated blood pressure and reduces therisk of stroke. One medium portobello
mushroom has even more potassium than a
banana or a glass of orange juice. One
serving of mushrooms provides about 20
to 40 percent of the daily value of copper
which has cardio-protective properties. Mushrooms are a rich source of
riboflavin, niacin and selenium. Selenium
is an antioxidant that works with vitamin
E to protect cells from damaging effects of
free radicals. In one study, male health
professionals who consumed twice the
recommended daily intake of selenium cut
their risk of prostate cancer by 65 percent. Like most plants, mushrooms are loaded
with polysaccharides, phytonutrients thatappear to possess potent anti-cancer
properties. Several studies indicate that
mushrooms may help to prevent breast
cancer. This is attributed to the inhibition
of aromatase, an enzyme involved in
hyperestrogenemia, a condition
characterized by excessive oestrogen
production. Mushrooms are also high in
other antioxidants such as L-
ergothioneine. In fact, they contain higher
levels of this agent than other dietary
sources, including liver and wheat germ,
and are not depleted during cooking. According to the 
Journal of Neurology,
Neurosurgery & Psychiatry
, the
prevention of Alzheimer’s disease may be
included among the health benefits ofmushrooms. This assessment is based on
research suggesting that niacin-rich foods,
like mushrooms, appear to prevent or
delay Alzheimer’s and other cognitive
disorders by as much as 70 percent. In
addition, niacin interrupts the activity of
homocysteine, an amino acid associated
with elevated cholesterol and an
increased risk of heart disease, stroke and
osteoarthritis. Mushrooms are an excellent source of
iron, selenium, potassium, phosphorus,
riboflavin, pantothenis acid, copper and
zinc. In addition to providing antioxidant
value, these nutrients also play a role in
enhancing immunity and preventing
disease.
Healing_Foods_-_Healthy_Foods_Use_Superfoods_to_Help_Fight_Disease_and_Maintain_a_Healthy_Body.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        Visit our How To website at
www. howto. co. uk
At 
www.
The main purpose of the website www.howto.co.uk is to provide a platform for users to engage in conversation with authors who have expertise in their fields and to access additional content.
What is the main purpose of the website www.howto.co.uk?
The author of the book is not specified in the text, but it is mentioned that a chapter in the book was contributed by Samantha Russo.
Who wrote the book "Healing Foods, Healthy Foods"?
The book focuses on providing nutritional guidance and recipes that promote health and wellness, rather than recommending specific vitamin and mineral supplements.
What is the focus of the book "Healing Foods, Healthy Foods"?
The primary function of antioxidants in the body is to protect against free radicals and oxidative stress, which can contribute to various diseases.
What is the primary function of the antioxidants in the body?
The Mediterranean diet emphasizes the importance of selecting a core group of nutrient-rich foods, rather than relying on a single food or supplement to provide all the necessary nutrients.
What is the main difference between the Mediterranean diet and other diets?