Most of the research completedon the health benefits of mushrooms has
focused on the shiitake, maitake, reishi
and crimini varieties. More recent
research indicates that common white
button mushrooms provide just as much
potential to fight cancer and reduce blood
pressure and cholesterol as fancier
varieties. This includes portobello
mushrooms, the popular vegetarian meat
alternative. Oyster and thistle mushrooms
contain about 80 to 90 percent water, and
are very low in calories. They have little
sodium and fat, and 8 to 10 percent of the
dry weight is fibre. OlivesEven though olives have a high fat content
of 15 to 35 percent, they are an excellent
source of oleic acid (an omega-9
monounsaturated fatty acid). Since olives
contain mixed tocopherols, they are also a
good source of vitamin E. Olives and their
oil contain many unique phenolic and
aromatic compounds, including
oleuroperin and flavonoids. Research has shown that it is the type of
fat consumed that determines the risk of
developing conditions such as diabetes,
atherosclerosis, colon cancer, arthritis and
asthma. People from regions such as the
Mediterranean typically consume large
amounts of olive oil and have a lower risk
of developing those conditions.In places like the United States, high
levels of animal fats are consumed which
increases the risk of developing those
diseases. Olives and olive oil may also be
effective in the prevention and treatment
of asthma, cancer and arthritis. Onions
Onions are a surprising source of fibre
and a rich source of healthy sulphur
compounds, similar to those found in
garlic. Research on onions appears to
have lagged behind garlic research, but
onions seem to have similar
cardiovascular benefits, such as reducing
blood pressure and blood cholesterollevels, at least in the short term. Onions
have antibacterial and antifungal
properties, and also contain flavonoids,
which help vitamin C in its function,
improving the integrity of blood vessels
and decreasing inflammation. Onions also contain vitamin C and
chromium. Chromium is a mineral that
helps cells respond to insulin, ultimately
assisting with blood glucose control. Green onions, because of their bright
green tops, provide a wealth of vitamin A. Onions are a very good source of vitamin
B6, biotin and fibre. They are also a good
source of folic acid and vitamins B1 and
K.The health benefits provided by onions
are mostly due to the several organic
sulphur compounds they contain. Like
garlic, onions also have the enzyme
allinase (released when an onion is cut or
crushed). Other constituents that are found
in onions include phenolic acids (such as
ellagic, caffeic, sinapic and p-coumaric),
pectin, sterols, saponins and volatile oils. Pears
Pears are an excellent source of soluble
fibre. They contain vitamins A, B1, B2, C,
E, folic acid and niacin. They are also
rich in copper, phosphorus and potassium,
with lesser amounts of calcium, chlorine,iron, magnesium, sodium and sulphur. Some varieties have more iron content
than others. Pears have antioxidant and anti-
carcinogen glutathione, which help
prevent high blood pressure and stroke. The high vitamin C and copper content act
as good antioxidants that protect cells
from damage by free radicals and are
critical in building the immune system. The high content of pectin in pears makes
this fruit very useful in lowering
cholesterol levels. The pectin is also a
diuretic and has a mild laxative effect. Drinking pear juice regularly helps
regulate bowel movements. Due to its high
amount of fructose and glucose, pear juiceis a quick and natural source of energy. It
is also high in fibre, which is highly
beneficial for colon health. Pear juice has
an anti-inflammatory effect and helps
relieve sufferers of much pain 
in various
inflammatory conditions. Pears also
contain high levels of boron, which assists
in retaining calcium and thus prevents or
stops osteoporosis. Peppers
Brightly coloured bell peppers, whether
green, red, orange or yellow, are rich
sources of some of the best nutrients
available. Peppers are an excellent source
of vitamins C and A, two very powerfulantioxidants. These antioxidants work
together to effectively neutralize free
radicals, which can travel through the
body causing huge amounts of damage to
cells which can lead to heart disease,
cataracts, asthma, diabetes, etc. By
providing these two potent free radical
destroyers, bell peppers may help prevent
or reduce some of the symptoms of these
conditions by shutting down the source of
the problem. As mentioned above, all peppers are rich
in vitamins A, C and K, but red peppers
are simply bursting with them. Vitamins A
and C also reduce inflammation like that
found in arthritis and asthma. Vitamin K
promotes proper blood clotting,strengthens bones and helps protect cells
from oxidative damage. Red peppers are a good source of the
carotenoid called lycopene, an antioxidant
compound that is earning a reputation for
helping prevent prostate cancer as well as
cancer of the bladder, cervix and
pancreas. Beta-cryptoxanthin, another
carotenoid in red peppers, helps to
prevent lung cancer related to smoking
and second-hand smoke. Besides being
rich in phytochemicals, peppers provide a
decent amount of fibre. PineapplesPineapple is packed full of vitamins and
minerals. Its nutrients include calcium,
potassium, fibre and vitamin C. In
addition, it is low in fat and cholesterol. Pineapple also contains a substance called
bromelain, which is a natural 
anti-
inflammatory
 that has many health benefits
and encourages healing. According to Dr
Andrew Weil, bromelain is very effective
in treating bruises, sprains and strains by
reducing swelling, tenderness and pain. This powerful anti-inflammatory effect
can also help relieve rheumatoid arthritis
symptoms and reduce post-operative
swelling. Additionally, the bromelain
contained in fresh pineapple can relieve
indigestion. This enzyme breaks down the
amino acid bonds in proteins whichpromotes good digestion. Pineapples provide an ample supply of
vitamin C, a commonly known antioxidant
(as previously mentioned) that protects the
body from free radical damage and boosts
the immune system. Pomegranates
Pomegranate contains polyphenols,
tannins and anthocyanins, all of which are
beneficial antioxidants. Its high
antioxidant content rivals that of many
other fruits, red wine and green tea. Pomegranate juice also contains fibre,potassium and vitamin C. Studies are
being carried out to research the health
benefits of pomegranate juice in possibly
decreasing the return rate of prostate
cancer after surgery and chemotherapy. It
may also prevent hardening of the arteries
by keeping the arteries clear from fatty
deposits and may even slow the
progression of heart disease. The antioxidant properties of pomegranate
help to guard the body against the
substances that can cause premature aging,
heart disease, Alzheimer’s, cancer and
other diseases or conditions. It has been
used around the world as a way to clear
skin. In folk medicine it has been used to
treat inflammation, sore throats andrheumatism. Quinoa
Quinoa (pronounced keen-wah) is not a
grain; it is actually a seed of a plant which
belongs to the spinach family. When
cooked, quinoa is light and fluffy, slightly
crunchy and subtly flavoured. It in fact
cooks and tastes like a grain, making it an
excellent replacement for grains that are
difficult to digest or that feed candida (a
systemic fungal infection). Researchers attribute the health benefits of
quinoa to its complete nutritional makeup. Quinoa is close to being one of the mostcomplete foods in nature because it
contains amino acids, enzymes, vitamins
and minerals, fibre, antioxidants and
phytonutrients. Quinoa contains all nine
essential amino acids that are required by
the body as building blocks for muscles. It
also contains high levels of magnesium,
which helps to relax the muscles and
blood vessels, which in turn lowers blood
pressure. Quinoa is a wonderful way to ensure that
you consume valuable fibre that eases
elimination and tones your colon. It is also
a good source of manganese and copper
which act as antioxidants in the body to
get rid of dangerous cancer and disease-
causing substances. Studies have shownthat in its whole grain form, quinoa may
be effective in preventing and treating
artherosclerosis, breast cancer, diabetes
and insulin resistance. Raisins
Raisins are used worldwide in cuisines
(especially desserts), health tonics and as
snacks. They are made from drying grapes
(green or black), either in the sun or in
driers and they look like golden, green or
black gems. Raisins contain vitamin B, which is
known for boosting energy. They are also
high in calories, which is important forathletes as it helps boost energy naturally. They help relieve constipation, anaemia,
fever, and help in weight gain, eye care,
dental care and bone health. The juice of
soaked or stewed raisins has been found
to be a good remedy for sore throat,
asthma and cases of cold. Raisins contain
oleic acid, which helps promote good oral
health by destroying the bacteria that
cause cavities. They are also rich in iron,
fibre and tartaric which promote digestive
health and regularity. Research has found
that eating two servings a day may help
lower the risk of colon cancer. They are
one of the best dietary sources of boron,
which is essential for bone health. The
minerals in raisins in conjunction withoestrogen in women help make bones
stronger and ward off osteoporosis. Raisins are rich in antioxidants that help
protect our bodies against free radical
damage. They can help lower cholesterol
and reduce the risk of heart disease. The
fruit sugar in raisins is more digestible
than cane sugar and will not wreck havoc
with blood sugar levels. Red Wine
Recent studies show that drinking one
glass of red wine each day may have
certain health benefits. Research also
indicates that moderate red wineconsumption may help protect against
certain cancers and heart disease, and can
have a positive effect on cholesterol
levels and blood pressure. The key to
reaping the health benefits seems to be
moderate consumption, so don’t think that
by drinking a bottle you would be getting
these benefits – it doesn’t work that way! Drinking one glass a day for women and
up to two glasses a day for men may
reduce the risk of heart disease, cancer or
stroke. The compounds found in red wine that are
responsible for its healing powers are
antioxidants. Red wine contains several
antioxidants beneficial to good health. One of the most studied antioxidants isresveratrol, a compound found in the
seeds and skins of grapes. Red wine has a
high concentration of resveratrol because
the skins and seeds ferment in the grape
juices during the wine-making process. This prolonged contact during
fermentation produces significant levels of
resveratrol in the finished red wine. White
wine also contains resveratrol, but 
the
seeds and skins are removed early in the
wine making process, reducing the
concentration of the compound in the
finished white wine. Found in red wine, peanuts, blueberries
and cranberries, resveratrol is easily
absorbed by the body. Its antioxidant
properties also offer health benefits in theprevention of heart disease and the
reduction of lung tissue inflammation in
chronic obstructive pulmonary disease
(COPD). Studies have shown that resveratrol has
the ability to inhibit the process that leads
to the growth and spreading (metastasis)
of cancer. Resveratrol helps to neutralize
the oxidation of free radicals, which keeps
them from penetrating the cell membrane
and destroying the protein and DNA
inside healthy cells. Resveratrol also
shows properties of tumour suppression
by preventing the production of new blood
vessels, which can help limit the growth
of tumours by cutting off their supply of
nutrients.Red wine also contains other antioxidants
such as a flavonoid known as catechin,
which is also present in green tea. Research indicates that along with
resveratrol, catechin plays an important
role in reducing the risk of heart disease. Saponins, also found in red wine, olive
oil and soya beans, offer protective
benefits for the heart and are easily
absorbed by the body. Yet another
antioxidant found in red wine, guercetin,
is being studied for its value in the
prevention of lung cancer. Seaweed
As a food, seaweed is primarily used incertain salads, sushi and other ethnic
oriented cuisines around the world, but
food is not the only way to enjoy the
benefits of seaweed. Studies show a vast
array of overwhelming health benefits. Not only does seaweed have a wonderful
effect on the thyroid because it normalizes
and stabilizes its function but the benefits
continue. It can also stabilize blood
pressure, lower cholesterol and promote a
healthy intestinal tract. The best nutritional
benefit is, however, that various cancers
among those who regularly consume
seaweed are extremely low. Seaweeds are algae and have unique
health and nutritional properties. A list of
some of the main types of seaweed andtheir main health benefits follows. • Nori is rich in iodine and iron, and quite
high in protein. It is also a good source
of vitamins C and A, potassium,
magnesium and riboflavin (B2), and it
is low in fat. • Dulse is exceptionally nutritious,
containing around 10 to 20 percent
protein and a whole host of vitamins
and minerals, including magnesium,
iron and beta-carotene (which the body
uses to produce vitamin A). It is now
being farmed in Ireland for its health
benefits and for making skin care and
cosmetic products. • Carrageen or Irish moss (chondrus
cripus) is widely used in all sorts offood products because it has
emulsifying and gelling properties. It is
used to thicken foods and produces a
colourless jelly-like consistency, so it
is used in lots of commercial desserts. It is also a vegetarian answer to
gelatine. It was traditionally rated in
Ireland as a cold and cough remedy. It
is rich in retinol and minerals. • Wakame is a green seaweed with a
slippery consistency and an almost
sweet taste. It has a thick band of fibre
in the centre which can be easily cut
out to give a more palatable effect. It
can easily be added in small amounts
to lots of cooked dishes such as stir-
fries and stews, and is also delicious
as a side dish. The Japanese use it aspart of miso soup. • Kelp (laminaria digitata) is found in
many areas of the world. It is a brown
seaweed with literally thousands of
varieties. It is found in all sorts
of 
commercial
 products, from
toothpaste to fertilizer. As it is
exceptionally rich in iodine, it used to
be the main source for preventing
goitre and treating thyroid conditions. It
is still highly rated by naturopaths and
nutritional therapists for that use. Spinach
Spinach is one of the most beneficial and
healthy vegetables, and is known to be apowerhouse of nutrients among all green
leafy vegetables. It is filled with vitamins,
proteins, antioxidants and essential
nutrients that promote overall good health
and well-being. To get the maximum
health benefits from spinach, it should be
consumed as soon as it is purchased. The
longer it is refrigerated, the fewer
nutrients it contains. When kept in the
fridge for more than a week, fresh spinach
tends to lose almost half its nutrients, so
it’s best to consume it in the shortest
possible time. Spinach and other dark leafy greens like
kale, collard greens, Swiss chard, turnip
greens and bok choy are loaded with
calcium, folic acid, vitamin K and iron.Spinach is also rich in vitamin C, fibre
and carotenoids. Include its lutein and
bioflavonoid compounds, and spinach is a
nutritional powerhouse. The calcium
content strengthens bones, while the A and
C vitamins plus fibre, folic acid,
magnesium and other nutrients help
control cancer, especially colon, lung and
breast cancers. Folate also lowers the
blood levels of homocysteine, which
helps protect against heart disease. The flavonoids in spinach help protect
against age-related memory loss. Its secret
weapon is lutein, which makes it one of
the best foods in the world to prevent
cataracts, as well as age-related macular
degeneration, the leading cause ofpreventable blindness in the elderly. Foods rich in lutein are also thought to
help prevent cancer. Sweet Potatoes
Sweet potatoes provide an excellent
source of carotenes and the darker
varieties contain a higher concentration. They also offer a good source of vitamins
B2, B6 and C, manganese, copper, biotin,
pantothenic acid and fibre. Sweet potatoes
contain unique root storage proteins,
which have been shown to have
significant antioxidant effects. Being rich
in dietary fibre, they lower the risk of
constipation, diverticulosis, colon andrectal cancer. Sweet potatoes have been found to be
helpful in minimizing the risk of heart
disease, diabetes and obesity. Eating
sweet potatoes has been known to help in
avoiding stroke, by bringing down the
harmful effects of low-density cholesterol
and preventing blood clots. The presence of beta-carotene in sweet
potatoes helps the body fight against free
radicals and thus assists in preventing
cancer. Since they have a low glycemic
index (GI), they can be consumed by those
suffering from diabetes without concern. The high amount of potassium helps the
body in maintaining fluid and electrolytebalance as well as cell integrity. Sweet potatoes have been found to be
beneficial for blood purification as well
as lowering of blood pressure. Owing to
the presence of calcium and iron, they
ensure proper blood flow and also
improve bone density. Regular
consumption of sweet potato is good for
stomach ulcers and inflamed condition of
the colon. Swiss Chard
Swiss chard is a tall, leafy green
vegetable with a thick, crunchy stalk that
comes in white, red or yellow with widefan-like green leaves. Chard belongs to
the same family as beets and spinach, and
shares a similar taste profile. Both the
leaves and stalk are edible, although the
stems vary in texture with the white ones
being the most tender. The leaves and roots have been the
subject of fascinating health studies. The
combination of traditional nutrients,
phytonutrients (particularly anthocyans)
plus fibre seems particularly effective in
preventing digestive tract cancers. Several
research studies on chard focus
specifically on colon cancer, where the
incidence of precancerous lesions in
animals has been found to be significantly
reduced following dietary intake of swisschard extracts or fibre. Swiss chard is also a very good source of
copper, calcium, vitamins B1, B2 and B6,
protein, phosphorus, zinc, folate, biotin,
niacin and pantothenic acid. Tamarind
Tamarind is a long bean-like pod that
belongs to the vegetable order but is
treated like a fruit. Its name is derived
from the Arabic word ‘tamar’, meaning a
dry date fruit. It was the Arabs in India
who gave the name of ‘tamar-hindi’ to this
tree.Tamarind is green when immature and,
when it matures, it becomes fatter and
changes colour to a sandy brown. Its flesh
consists of dry, sticky, dark brown pulp
and inside the pulp are shiny black seeds. It is this pulp that people eat to get all the
nutritional and health benefits of the
tamarind. The pulp has a very sour taste
while it is young. As it ripens it gets
sweeter, although the tamarind generally
has a sour, acidic taste which is a
favourite flavouring for a host of fish and
curry dishes. The pulp is used for jams, syrups and
sweets. In the west, tamarind is used in the
preparation of Worcestershire and
barbecue sauces, and other meatcondiments. Tamarind is a good source of antioxidants
that fight against cancer. It contains
carotenes, vitamins C and B, and
flavonoids. Tamarind lowers cholesterol
and promotes a healthy heart. Tofu
Tofu is a low-fat, low-cholesterol, low-
calorie food made from steamed and
compressed soya beans. Not only is it a
great source of protein, which many
vegetarians lack, but it is also heart-
healthy and has been linked to a decreased
risk in cancer. In addition to being used asa meat alternative, tofu is served in a
number of spicy and ethnic dishes, which
were never intended to contain meat. Many ethnic Indian dishes contain large
amounts of tofu, cooked and spiced in
different ways. Tofu is rich in both high quality protein
and B vitamins making it an excellent
substitute for meat in many vegetarian
recipes. It contains a lot of calcium, which
originates from the coagulant (nigari). When making tofu, the soya proteins are
precipitated with calcium, providing a
ready source of calcium, which
contributes to the prevention of
osteoporosis.An additional benefit is that tofu is
extremely easy to digest. This is because
the soya bean’s fibre is removed during
the manufacturing process. As with most
other soya foods, tofu reduces heart
disease by lowering the level of LDL
(‘bad’) cholesterol and, as a result,
maintaining the level of good cholesterol
(HDL). Tofu is rich in isoflavones. During the
manufacture of tofu, the soya isoflavones,
genistein and daidzein, remain bound to
the soya protein. Firm tofu contains about
35 mg of isoflavones per 100g. Isoflavones reduce the risk of
osteoporosis, lower rates of breast and
prostate cancers, and reduce menopausalsymptoms including mood swings and hot
flushes. Tomatoes
Tomatoes, which are actually a fruit and
not a vegetable, are loaded with all kinds
of health benefits for the body. They are in
fact a highly-versatile health product and,
due to their equally versatile preparation
options, there’s really no reason to neglect
them as part of a healthy diet. One of the best-known benefits of the
tomato is its lycopene content. Lycopene
is a vital antioxidant that helps in the fight
against cancerous cell formation as wellas other types of health complications and
diseases. Free radicals in the body are
neutralized by the high levels of lycopene,
and the tomato is so amply loaded with
this vital antioxidant from which it
actually derives its rich redness. Lycopene is not produced within the
human body so we require sources of
lycopene in order to make use of this
powerful antioxidant. While other fruits
and vegetables contain necessary health
ingredients, none have the tomato’s high
concentration of lycopene. Cancers such
as prostate, cervical, colon, rectal, and
cancers of the stomach, mouth, pharynx
and oesophagus have all been proven to
be staved off by high levels of lycopene.Researchers introduced lycopene into pre-
existing cancer cell cultures and it
prevented the continued growth of these
cultures. This is pretty powerful evidence
that the health-benefits of eating tomatoes
are really quite phenomenal. When choosing your tomatoes, be sure to
pick those with the most brilliant shades
of red, which indicate the highest amounts
of beta-carotene and lycopene. Though
raw tomatoes are very good for you,
cooking them releases even more benefits. Lycopene is located in the cell wall of the
tomato so by cooking in a little olive oil
this healing compound is more fully
released, allowing your body to absorb it
better. Tomatoes do not lose any of theirnutritional value in high-heat processing,
making canned tomatoes and tomato sauce
just as viable and beneficial as fresh
tomatoes. Turkey
Turkey is a very good source of protein,
selenium, niacin, vitamins B6 and B12,
zinc and the amino acid tryptophan. The
skinless white meat is an excellent 
high-
protein
, low-fat food. It also has less
saturated fat, less total fat and less
cholesterol than chicken, pork or beef. The health benefits of turkey include
reducing LDL (‘bad’) cholesterol, 
mood-enhancing properties, helping to prevent
cancer, boosting testosterone and the
immune system. The amino acid
tryptophan is needed for T cells, a type of
immune system cell that kills cancer cells. T cells activated in the absence of free
tryptophan become susceptible to death
via apoptosis. Neurotransmitters are made
from amino acids, and the neurotransmitter
serotonin is made from tryptophan. Serotonin helps to improve mood and
eating food such as turkey can help
improve your mood. Turkey contains selenium, which plays an
essential role in helping to eliminate
cancer-friendly free radicals in the body. It is a good source of vitamins B3 and B6.Vitamin B3 helps lower blood
cholesterol, is essential for healthy skin
and helps improve brain function. Vitamin
B6 helps in maintaining muscle tone, aids
in the production of anti-bodies and red
blood cells and is essential for normal
growth. A serving of turkey meat has 36
percent of the daily allowance of vitamin
B3 and 27 percent of your recommended
daily intake of vitamin B6. Without the
skin turkey is naturally low in fat; it only
contains 1g of fat per 28g of flesh. Walnuts
Walnuts are one of the best plant sources
of protein. They are rich in fibre, Bvitamins, magnesium and antioxidants
such as vitamin E. Nuts in general are also
high in plant sterols and fat, but mostly
monounsaturated and polyunsaturated fats
(omega-3 fatty acids – the good fats) that
have been shown to lower LDL (‘bad’)
cholesterol. Walnuts, in particular, have
significantly higher amounts of omega-3
fatty acids as compared to other nuts. Walnuts have also been shown to aid in
lowering the C-reactive protein (CRP)
level in the blood. CRP was recently
recognized as an independent marker and
predictor of heart disease. They are a very
good source of manganese and copper,
two minerals that are essential co-factors
in a number of enzymes important inantioxidant defences. Walnuts also contain
an antioxidant compound called ellagic
acid, which not only helps protect healthy
cells from free radical damage but also
helps detoxify potential cancer-causing
substances helping to prevent cancer cells
from replicating. Yams
Yams provide a very good source of
potassium and fibre. They also offer a
good source of vitamins B1, B6 and C,
manganese and carbohydrates. Yams
contain a unique phytoestrogen called
diosgenin that is used as a starting
material for the synthesis of the hormonesoestrogen and progesterone which is
created by drug manufacturers. Yams are a
superfood, especially as they possess
phytoestrogen activity. They contain large
amounts of vitamin B6, which is required
by the liver, and also contain folic acid
and other B vitamins, which help to
detoxify excess oestrogen. Yams’ complex carbohydrates and fibre
deliver the goods, gradually, slowing the
rate at which their sugars are released and
absorbed into the bloodstream. In
addition, because they are rich in fibre,
yams fill you up without filling out your
waistline. They are a good source of
manganese, a trace mineral that helps with
carbohydrate metabolism and a co-factorin a number of enzymes important in
energy production and antioxidant
defences. Yams are a good source of potassium and
vitamin B6, which are needed by the body
to help control blood pressure and to
break down homocysteine which can
directly damage blood vessel walls. Since
high homocysteine levels are significantly
associated with increased risk of heart
attack and stroke, having a good supply of
vitamin B6 on hand makes a great deal of
sense. Yellow Split PeasOf all legumes, yellow split peas have the
most genistein, an isoflavone that research
shows may help reduce your chances of
heart disease. According to dietician
Laurie Mozian, they provide nearly twice
as much genistein as soya beans. Additionally, genistein binds to oestrogen
receptors in your body, which may lower
circulating oestrogen, a risk factor for
breast cancer. Split peas, a small but nutritionally mighty
member of the legume family, are a very
good source of cholesterol-lowering fibre. They are also of special benefit in
managing blood sugar disorders since
their high fibre content prevents blood
sugar levels from rising rapidly after ameal. Studies have shown that type 2
diabetics who eat at least 50g of fibre a
day can lower considerably their
cholesterol, triglycerides and LDL (low
density lipoprotein). Dried peas also provide good to excellent
amounts of minerals, B-vitamins and
protein, and are virtually fat free. Yellow
split peas have an earthy flavour with a
creamy texture. Peas can also reduce the
amount of plaque in your blood vessels
and help your heart remain healthy. Split peas come in two varieties: green
and yellow. Both can be used for most
recipes interchangeably. The most
common way is split pea soup, which canbe made with leftover meat or kept
vegetarian. Split peas can also be made
into a dip and enjoyed with pitta bread in
the same way as hummus (see the recipe
in Chapter 8). Indian cuisine uses a lot of yellow split
peas, in the form of daal. They are added
to soups or used to make fava, which is a
purée served with fish, salty foods or dark
leafy greens. Split peas are also added to
buckwheat or quinoa dishes in Indian
cooking. Yoghurt
Yoghurt provides a cooling contrast to thehotter, spicier Indian dishes, and is often
served as a side dish, with salad or lassi,
a popular yoghurt-based beverage that
comes in flavours like mango, rose-water
or salted. Traditionally, yoghurt is a fermented dairy
product made by adding bacteria to milk. The good bacteria in yoghurt (provided it
is still live, which is not the case in many
pasteurized varieties) has been found to
enhance the immune system, improve
arthritis, fight stomach ulcers and promote
good digestion. Yoghurt is also a good
source of calcium and has been found to
promote fat loss while retaining lean
muscles.This fermented milk product has been
around for thousands of years. In fact, it is
believed that it originated in Bulgaria. From the Gaelic people to the
Mongolians, yoghurt is a staple food for
many traditional cultures. These cultures
had no heart disease and lived on diets of
mainly fermented milk products and
meats. The key was that their milk was
raw, not pasteurized. Pasteurization
destroys many helpful enzymes in the
yoghurt and other cultured milk products. Yoghurt can also decrease your risk of
contracting colon cancer because it
contains lacto bacteria. Lacto bacteria is
‘good bacteria’ because it helps to keep
your colon clean and free of wastes, while
aiding digestion. Yoghurt is also a richsource of calcium, as most dairy products
are. Eating it on a daily basis can help you
absorb the nutrients, such as calcium and
B vitamins, in other foods more readily,
so you get the most nutritional value out of
your meals. It can also boost your immune
system, making your body better equipped
to fight off toxins.Chapter 2
Oils
There are many types of oils on
the market, good and bad. I have
chosen to list those which I use
because of their content and
health benefits. There are a lot
of other healthy oils available
which have very useful benefits,
but there’s only so much oil you
can use. The smoke point refers to thetemperature at which cooking
oil begins to break down,
marking the point at which you
start to lose the flavour and
nutritional value.Avocado Oil
Avocado oil is pressed and extracted from
either the fresh flesh or dried pulp of
avocados. The best culinary grade
avocado oil is produced by cold pressing
the oil from the fresh flesh of avocados, in
a manner similar to the production of
cold-pressed olive oil. Avocado oil can
also be extracted from the dehydrated pulp
of avocados, either through pressing or
chemical/solvent extraction (which is
typically employed for the avocado oil
used as a base in cosmetics). Avocado oil typically comes in one of
two forms: refined or unrefined. Refinedavocado oil has a lighter colour and a
milder flavour with a very high smoke
point that makes it ideal not only for
salads, but especially for light frying and
sautéing. The unrefined version of
avocado oil is cloudier, has a deeper
green colour and a deeper, more intense
avocado flavour. Because unrefined
avocado oils have more solids in them,
they also have lower smoke points than
refined avocado oils. This makes them
ideal for salad dressings where a more
intense flavour is desired or for other uses
that don’t involve heating the oil such as
in dips for bread or finishing oil for
vegetables. Like olive oil, avocado oil is also rich inomega-6 and omega-3 fatty acids, making
it slightly anti-inflammatory and helpful
for balancing the tendency to consume too
many omega-6 fatty acids, which may
contribute to the increase in inflammatory
disease. Avocado oil also has a zero
impact on glycemic load. There are claims that avocado oil fights
heart disease, protects against diabetes,
macular degeneration, prostate and other
cancers. There are even claims that it
reduces wrinkles. (It has been a beauty
product and medicinal additive for many
years.) The cold-pressed unrefined oil
contains the highest level of
monounsaturated fats and omega-3 fatty
acids which lower blood cholesterol. Italso contains the highest levels of alpha-
and beta-caroten which protect against
heart disease, twice the lutein of olive oil
which protects against macular
degeneration, and high levels of several
essential vitamins and minerals including
the powerful antioxidant, vitamin E.
Flaxseed Oil
The flaxseed plant, also called Linum
usitatissimum, has its origin in Europe
where it was a source of fibre. Gradually
it came to be used as a healing herb and
was often used in the place of what is now
a multi-vitamin supplement. It is rich in
omega-3 fatty acids (EFAs) and is toutedto be useful in treating cardiac ailments
and even lupus. The EFAs are the key
components present in flaxseed oil
because similar acids are required to
protect cell membranes. The omega-3
acids are good for the heart and the
omega-6 are similar to those found in
vegetable oils. Heart-healthy and loaded with cancer-
fighting antioxidants, flax and flaxseed oil
promise to follow soy to the supermarket
shelves as the next powerhouse food. The
main reason is that flaxseed is a super
source of lignans, fibre and omega-3 fats. The concentration of lignans in flaxseed is
more than 100 times greater than that
found in any other lignan-containing foodssuch as grains, fruits and vegetables. The health benefits of flaxseed oil are
extensive. It controls high blood pressure,
helps lower cholesterol and guards
against heart disease. The benefits also
extend to combating inflammation due to
gout and inflammation in the joints and
kidneys. The omega-3 acids present in
flaxseed oil help to absorb the iodine and
this is very useful in treating conditions
where iodine is present in small amounts. It is also useful in controlling
constipation. The dietary fibre content in
the oil is considerable and helps ease
bowel movements. Flaxseed oil also helps alleviate skinproblems. The EFAs target the sites of the
inflammation and bring about an overall
soothing. Acne, psoriasis, sunburn and
rosaccea have all been known to respond
favourably to flaxseed oil. The omega-3
acids ensure healthy hair and nails, and
they also help to revitalize skin and
prevent nails from cracking and breaking. Flaxseed oil helps to reduce severity of
nerve damage and also aids in triggering
nerve impulses. It helps to combat the
effects of aging and the lignans present in
the oil guard against cancer. Another
important area where it is of great help is
the brain. The omega-3 fatty acids help
retain emotional health, thereby helping to
tackle depression and possiblyAlzheimer’s disease. Used externally, it
can soften dry skin. The oil has a low smoke point and is used
in salads. It is also ingested in capsule
form for various other disorders. Flaxseeds themselves can be crushed and
used in beverages (such as juices and
smoothies), bread and other baked
products. The oil should be kept away
from heat and light. Grape Seed Oil
Grape seed oil is made from pomace, the
waste left in the grape press during the
winemaking process after the pressingcycle. The oil obtained from a further
dehydration and pressing process is rich
in nutrients, especially antioxidants and
fatty acids like linoleic acid. The nutritional components in grape seed
oil provide a variety of health benefits,
one of the most important being their
ability to slow down and reserve free
radical damage and reduce the risk of
disease, especially heart disease. It also
slows skin aging. Grape seed oil is a
powerful antioxidant, fifty times more
potent than vitamin E and twenty times
more effective than vitamin C in
destroying free radicals, harmful
molecules that roam the body and damage
cells.Certain components in grape seed oil can
help protect the body from sun damage,
improve vision, flexibility in the joints,
arteries and body tissue, improve blood
circulation and reduce allergic and
asthmatic symptoms by inhibiting the
formation of histamines. Many studies
have been carried out to determine the
benefits of using grape seed oil and,
today, it is used in controlling various
health problems like heart disease and
cancer and for regulating blood sugar
levels. Grape seed oil is rich in vitamins
E and C, flavonoids and beta-carotene. Grape seed oil presumably lowers
cholesterol, especially LDL (‘bad’)
cholesterol. On the other hand, it has beenfound to increase HDL (‘good’)
cholesterol, which reduces risks of
coronary diseases. Some studies have
shown that grape seed extract may be
helpful in checking the growth of
cancerous cells in the stomach, colon,
prostate and lung. Certain compounds
found in grape seed oil are believed to
improve vision, flexibility of joints and
blood circulation. Grape seed oil is usually colourless with
a high smoke point and is widely used in
cooking. It can be used in baking, frying,
salad dressings, marinades and sauces. Olive OilOlive oil contains monounsaturated fat, a
healthier type of fat that can lower your
risk of heart disease by reducing the total
and LDL (‘bad’) cholesterol levels in
your blood, making it a healthier choice. In contrast, saturated and trans fats such as
butter, animal fats, tropical oils and
partially hydrogenated oils, increase your
risk of heart disease by increasing your
total and bad cholesterol levels. All types
of oils contain monounsaturated fat, but
extra virgin or virgin olive oils are the
least processed forms, so they are the
most heart healthy. Olive oil is rich in
antioxidants like chlorophyll, carotenoids
and vitamin E. Scientists have identified a
compound in olive oil called oleuropein,which prevents the LDL cholesterol from
oxidizing. It is the oxidized cholesterol
that sticks to the wall of the arteries and
forms plaque. Replacing other fats in your
diet with olive oil can significantly lower
blood pressure and reduce the risk of
heart attack. A study published in the January 2005
issue of 
Annals of Oncology
 has
identified oleic acid, a monounsaturated
fatty acid found in olive oil, as having the
ability to reduce the effect of an oncogene
(a gene that will turn a host cell into a
cancer cell). This particular oncogene is
associated with the rapid growth of breast
cancer tumours. The conclusion of the
researchers was that oleic acid whencombined with drug therapy encouraged
the self-destruction of aggressive,
treatment-resistant
 cancer cells thereby
destroying the cancer. Olive oil has been
positively indicated in studies of prostate
and endometrial cancers as well. Unlike
other fats, which are associated with the
higher risk of colon cancer, olive oil helps
protect the cells of the colon from
carcinogens. A study published in the
November 2003 issue of 
Food Chemistry
Toxicology
 suggests that the antioxidants
in olive oil reduce the amounts of
carcinogens formed when meat is cooked. Diabetics or those at risk of diabetes are
advised to combine a low-fat, 
high-
carbohydrate
 diet with olive oil. Studiesshow this combination is superior at
controlling blood sugar levels compared
to a diet that consists entirely of low-fat
meals. Adding olive oil is also linked to
lower triglyceride levels which put
diabetics at risk of heart disease. The
body uses the healthy fats in olive oil to
produce natural anti-inflammatory agents
which can help reduce the severity of both
arthritis and asthma. Un-inflamed cell
membranes are more fluid and better able
to move healthy nutrients into the cells and
move waste products out. A lower
incidence of osteoporosis and dementia is
found in areas where people consume
large quantities of olive oil. Do not place your bottle of olive oil onthe windowsill. Light and heat are oil’s
number one enemy. Keep your olive oil in
a cool dark place, tightly sealed. Oxygen
promotes rancidity and, when exposed to
air, light or high temparatures, olive oil
goes rancid. Olive oil has a higher smoke
point than virgin and extra virgin olive
oils, which makes it ideal for cooking. Virgin and extra virgin olive oils are best
used for salads, dressing and dips. Palm Oil
Palm oil has long been perceived as an
unhealthy tropical oil, but it is actually a
beneficial fat source when in its natural
form. Palm oil comes from the pulp of thefruit of the Elaeis guineensis tree, also
called the African palm oil tree. It has a
red-orange colour and is popular in the
preparation of dishes native to the
Caribbean and West African countries. Though palm oil is known for its high
saturated fat content that is implicated in
increasing the chances of heart disease, it
also has nutritional benefits. Palm oil is a
rich source of antioxidants. It is the richest
vegetable source of tocotrienols, which
are a potent source of Vitamin E. Vitamin
E strengthens the immune system, protects
skin cells from toxins and UV radiation,
and helps protect against diseases such as
cancer and blood disorders.From its reddish-orange colour, palm oil
is also a good source of beta-carotene, a
nutrient found in sweet potatoes, carrots
and other orange fruits. Beta-carotene is a
very important form of vitamin A that by
acting as an antioxidant helps protect our
body against diseases like Alzheimer’s,
cataracts, arthritis and cancers. Palm oil
also contains high-density lipoprotein
(HDL), the good type of fat that helps
protect against cholesterol. The key is to
use palm oil in moderation. Sesame Seed Oil
Derived from the sesame seed, sesame oil
is perhaps best known as a commoningredient in Asian and East Indian
cooking. Also known as gingelly, sesame
oil has also been used for thousands of
years as a popular alternative medical
treatment in Ayurvedic and Oriental
medicines. The oil is obtained from both
raw seeds (cold pressed) and toasted
seeds, and is valued for its long shelf life
and high heat tolerance. Historically, sesame oil has been used as
an anti-inflammatory, antiseptic and pain-
reliever in skin conditions, gum disease
and a variety of other illnesses. Modern
science now knows that sesame oil is a
powerful antioxidant, high in
polyunsaturated fats and an excellent
source of vitamin E and minerals. Sesameoil, in fact, has the fourth highest
concentration of polyunsaturated fats of
any oil. Polyunsaturated fats are thought to
be important in the prevention of illnesses
such as diabetes, heart disease, high blood
pressure, arthritis and autoimmune
disorders. Because sesame oil is a
natural, readily attainable source of these
important polyunsaturated fats as well as
because of its vitamin and antioxidant
properties, it has begun to gain the interest
of traditional western medicine. It has
been the subject of multiple clinical
studies and continues to be examined as a
potential treatment for cancer, menopause,
gum disease, high blood pressure and
heart disease.Sesame oil is known for its healing
power. When used as a massage oil, it
protects the skin from problems such as
eczema, psoriasis and blemishes. It is an
excellent emollient and is beneficial in
alleviating tension and stress. It has been
observed that people suffering from
hypertension are usually prone to anxiety,
poor circulation, nerve and bone
disorders. Thus, application of the oil
protects the body from various disorders
associated with the nervous system. It also
helps with insomnia and mental fatigue.Chapter 3
Spices
There are a lot of spices on the
market that have medicinal
benefits in their own right. Many have been around since
ancient times and have been
used both for medicinal and
culinary purposes. It is worth
noting though that the more
spices are used on a daily basis,
the more beneficial their effects. Also, they work better incombination as certain spices
enhance the nutritional benefits
of others, for example a
compound in black pepper
enhances the effects of other
spices such as turmeric.Aniseed
Aniseed, or Illicium verum, is a native
plant of Asia, commonly used in
traditional societies to spice food, reduce
intestinal gas, aid in digestion and act as a
powerful diuretic medicinal herb. These
aromatic seeds are used in confectionary
and as flavouring for alcoholic beverages. They have a rich, pervasively spicy-sweet
odour resembling liquorice. Aniseed is potently therapeutic. Warming
and enlivening the body, it can invigorate
the mind and stimulate circulation. Its
powerful action on the digestive system
stems nausea and vomiting, and easesindigestion and flatulence. Its expectorant
properties are also useful in treating
respiratory infections. Aniseed is also
known to promote vitality and vigour in
the human system, and is a common
ingredient in the French liqueur Pernod. Basil
Basil is used extensively as a condiment
in both Eastern and Western cuisines. The
herb is used traditionally as a digestive
aid and an antiseptic. A number of basil’s
phytochemicals have been well
researched in other spices and are known
to have important medicinal properties.According to scientific studies, basil
contains several potent anti-microbial
chemicals. Ursolic acid and apigenin
demonstrate strong activity against the
herpes viruses, and apigenin is also
effective against hepatitis viruses. Linalool helps fight adenoviruses that are
responsible for the common cold and
other respiratory infections like croup. The antioxidant, eugenol, inhibits platelet
aggregation. The flavonoids in basil
protect cell structures as well as
chromosomes from radiation and oxygen-
based damage. Basil has anti-
inflammatory effects, making it an ideal
food for those people suffering from
arthritis. Basil oil contains eugenol, which
blocks the activity of an enzyme in thebody called cyclooxygenase that normally
causes swelling. Basil is a rich source of beta-carotene
which helps protect epithelial cells (the
lining of numerous body structures
including the blood vessels) from free
radical damage. It is also a good source of
magnesium, a mineral that makes the
muscles and blood vessels relax, thereby
improving blood flow and lessening the
risk of irregular heart rhythm. Basil is a
very good source of iron, calcium,
potassium and vitamins C and K, and
dietary fibres. Bay LeavesAlthough the bay leaf was not introduced
to England until the sixteenth century, it
has been around since ancient Greek and
Roman times. It was held in such high
esteem that victors of battle, sport and
study were crowned with garlands of bay
leaves (also known as laurel), as a symbol
of their success. Bay leaves are a good source of vitamins
A and C, and also contain significant
amounts of iron and manganese in
particular, as well as smaller amounts of
calcium, potassium and magnesium. In
ancient times, bay leaves were used
medicinally for a number of ailments such
as liver, kidney and stomach problems,
and were also thought to heal wasp andbee stings. Bay leaf contains caffeic acid, quercetin,
eugenol and catechins, all of which have
chemo-protective properties against
several different types of cancer. As an
important component of Mediterranean
seasonings, bay leaves contain valuable
compounds that contribute to the
cardiovascular health benefits associated
with the Mediterranean diet. Black Peppercorns
Black pepper is derived from the fruit of a
climbing vine native to Southern India and
Sri Lanka. Used almost universally, it isone of the most common condiments
worldwide. One of black pepper’s most
important attributes is its ability to
improve digestion. It actually stimulates
taste buds to notify the stomach to increase
its secretion of hydrochloric acid thereby
improving the digestion of food once it
reaches your stomach – so load up on
black pepper! Personally, I can’t cook
anything without it. The antioxidant property of black pepper
prevents and curtails oxidative stress. Moreover, several of these compounds
work indirectly by enhancing the action of
other antioxidants. It also reduces the
damage caused by a diet full of saturated
fats, which is found to be the main causeof oxidative stress. Black pepper also
prevents bacterial growth in the intestinal
tract. Black pepper is effective against cancer. It counteracts the development of cancer
directly by enhancing the cancer-fighting
abilities of other spices. Its principle
phytochemical, piperine, enhances the
effects (bioavailability) of other
compounds and spices such as curcumin in
turmeric to inhibit some of the pro-
inflammatory cytokines that are produced
by tumour cells, hence reducing the
chances of tumour progression. CardamomCardamom is one of the most important
spices in many Eastern cuisines and is
used in some Middle Eastern countries for
flavouring coffee. It is also used as a
breath freshener. As one of the most
expensive of the spices, cardamom is
exceeded in price only by saffron and
vanilla. Studies have shown that cardamom
possess the ability to kill harmful H.
pylori bacteria associated with ulcers. It
also has a calming effect on the rest of the
digestive tract and has been used to treat
indigestion and gastritis (inflammation of
the lining of the stomach). Cardamom is best purchased and stored inwhole pod form because once the seeds
are exposed or ground, they quickly lose
their flavour. It can be added to rice
pudding and other milk-based dishes. Chilli
Chilli peppers contain a substance called
capsaicin, which gives them their
characteristic pungence and produces mild
to intense spice when eaten. Capsaicin is
a potent inhibitor of substance P, a
neuropeptide associated with
inflammatory process. The hotter the chilli
pepper, the more capsaicin it contains. The hottest varieties include habanero and
Scotch bonnet peppers. Jalapenos comenext in their heat and capsaicin content,
followed by the milder varieties,
including Spanish pimentos, Anaheim and
Hungarian cherry peppers. Red chilli peppers, such as cayenne, have
been shown to reduce blood cholesterol,
triglyceride levels and platelet
aggregation, while increasing the body’s
ability to dissolve fibrin, a substance
integral to the formation of blood clots. Cultures where hot pepper is used
liberally have a much lower rate of heart
attack, stroke and pulmonary embolism. Capsaicin not only reduces pain, but its
peppery heat also stimulates secretions
that help clear mucus from your stuffed-upnose or congested lungs. The chilli
pepper’s bright red colour signals its high
content of beta-carotene or pro-vitamin A. Just two teaspoons of red chilli peppers
provide about six percent of the
recommended daily value for vitamin C
coupled with more than ten percent of the
daily value for vitamin A. Often called the
anti-infection vitamin, vitamin A is
essential for healthy mucous membranes
which line the nasal passages, lungs,
intestinal tract and urinary tract, and
serves as the body’s first defence against
invading germs. The capsaicin in red chilli peppers stops
the spread of prostate cancer cells through
a variety of mechanisms, indicated in astudy published in a 2006 issue of Cancer
Research
. Capsaicin triggers suicide in
both primary types of prostate cancer cell
line, those whose growth is stimulated by
male hormones and those not affected by
them. Chives
Chives are the onion family’s smallest
species. They are called chives as they
always grow in clumps. They are native to
North America, Europe and Asia. Chives
are mainly used for culinary purposes
especially in soups and dishes using
potatoes and fish.The use of chives as a medicine is similar
to that of garlic, only a little weaker. Chives help improve blood circulation
and lower blood pressure. They are also a
good source of vitamins A and C, calcium,
potassium and folic acid. The 
best-known
benefit of chives is that they reduce the
growth of tumours and cancer. They are
helpful in stomach and esophageal cancer
as well as prostate cancer, although you
would need to consume a lot to get the
medicinal benefits. Cinnamon
Cinnamon is a tree that grows in India, Sri
Lanka, Indonesia, Brazil, Vietnam andEgypt. It is one of the oldest spices,
known since ancient times. To prepare it,
the bark of the cinnamon tree is dried and
rolled into cinnamon sticks, also called
quills, which is known as ‘real’ cinnamon
(cinnamon zeylanicum). Cinnamon can
also be dried and ground into powder
form. In traditional Chinese medicine, a
different type of cinnamon (known as
cinnamon cassia) is used for colds,
flatulence, nausea, diarrhoea and painful
menstrual periods. It is also believed to
improve energy, vitality and circulation,
and to be particularly useful for people,
like me, who tend to feel hot in their upper
body but have cold feet. I often usecinnamon sticks in my tea during winter
and it does help with the cold feet
syndrome. Cinnamon is an excellent source of
manganese, dietary fibre, iron and
calcium. Antioxidants found in cinnamon
include epicatechin, camphene, eugenol,
phenol, salicylic acid and tannins. A study
of the antioxidant properties of spices
determined that adding flavouring
substances such as cinnamon in the
preparation of tea (including black tea and
green tea) enhanced its total antioxidant
activities – a welcome additional benefit. Cinnamon is a powerful inducer of insulin
sensitivity making it an effective treatmentfor both type 2 diabetes and metabolic
syndrome. In his book, 
Medicinal
Seasonings
, author Dr Keith Scott
indicates that recent landmark clinical
trials have shown that the daily addition of
as little as one gram of cinnamon to the
diet leads to a reduction of blood glucose
levels of between 18 and 29 percent in
type 2 diabetics. In a study published by
researchers at the U.S. Department of
Agriculture in Maryland, cinnamon
reduced the proliferation of leukaemia and
lymphoma cancer cells. It has an anti-
clotting effect on the blood. The results
from a study at the Nutrient Requirements
and Functions Laboratory suggest the
potential of polyphenols from cinnamon in
inhibiting tumour cell proliferation.Coriander
Coriander is a powerful herb with many
health benefits. Commonly known as
cilantro, this leafy herb is used in most
cuisines. Originating in the Mediterranean
region, it thrives in black soil and arid
regions. Coriander leaves contain protein, fat,
minerals, fibre, carbohydrates and water. The minerals and vitamins include vitamin
C, calcium, phosphorus, iron, carotene,
thiamine, riboflavin, niacin, sodium,
potassium and oxalic acid. The leaves act
as stimulants; they strengthen the stomach
and promote digestion, increase secretionand discharge of urine and reduce fever. The juice of coriander is beneficial in
producing vitamins A, B1 and B2, and
iron. Coriander seeds are known to
alleviate excessive menstrual flow. Dried
coriander is excellent in treating
conjunctivitis. It relieves burning and
reduces pain and swelling. Coriander’s anti-tumorigenic properties
have been demonstrated in relation to
colon cancer. It works by protecting
against the damaging effects of lipid
oxidation associated with this malignancy. It is highly probable that coriander also
contributes to the low incidences of
several other types of cancer seen in the
populations of Eastern nations thatconsume it in large quantities. Coriander lowers cholesterol and
triglyceride levels, helping to reduce the
risk of atherosclerosis and thereby heart
attack and stroke. It does this through two
mechanisms: by inhibiting the uptake of
these lipids in the intestines, and by
enhancing their breakdown and excretion. Cumin
Native to the Eastern Mediterranean
region, this spice has been used by humans
since ancient times. In ancient Egypt,
cumin was added to food as a condiment
and used in the mummification of the dead.The Romans and ancient Greeks likewise
used cumin in cooking and also for
cosmetic purposes, and it is mentioned in
the Bible as a form of payment. Today,
cumin is an important component of a
variety of cuisines, including Middle
Eastern, Indian, North African and South
American. Cumin has been used traditionally as an
analgesic and also to treat indigestion. The seeds themselves are rich in iron and
are thought to help stimulate the secretion
of enzymes from the pancreas, which can
help absorb nutrients into the system. It
has also been shown to boost the power of
the liver’s ability to detoxify the body. Recent studies have revealed that cuminseeds might also have anti-carcinogenic
properties. In laboratory tests, this
powerful little seed was shown to reduce
the risk of stomach and liver tumours in
animals. The health benefits of cumin for digestive
disorders have been well-known
throughout history. It can help with
flatulence, indigestion, diarrhoea, nausea,
morning sickness and atonic dyspepsia. Cumin is also said to help relieve the
symptoms of the common cold due to its
antiseptic properties. Curry LeavesThe curry leaf comes from a shrub native
to India and is an important ingredient in
spicy Eastern dishes. Ironically, it is not
always added to the curry powders in the
west, which generally consist of a
combination of other spices such as
cumin, coriander, black pepper, ginger
and fenugreek. The curry leaf contains the antiviral
compounds linalool and limonene, which
have also demonstrated protective effects
against some cancers. Curry leaves in
general can stimulate salivary secretions,
which in turn initiate the secretion of
digestive juices. In South India, curry
leaves are used to control blood sugar in
non-insulin dependent diabetics.The fruit from the curry tree are purplish
berries. The juice from these berries
mixed with lime juice forms an acidic and
effective solution for external relief from
insect bites and stings. Fennel Seeds
Fennel seeds have a similar flavour to
aniseed or liquorice and are quite strong. They are used in many European dishes to
flavour fish, bread and confectionaries. The more subtly-flavoured stalks are
widely used as a vegetable and in salads. In ancient Greece, fennel was known as
‘marathon’, because it grew at the famous
battle site, and it was used as a symbol ofvictory. Fennel contains a variety of important
vitamins, nutrients and antioxidants,
including limonene which has anti-cancer
properties. It is an excellent source of
folate, fibre and potassium. These
nutrients are essential for good colon and
cardiovascular health. The health benefits
of fennel also include keeping cholesterol
and blood pressure levels down. Fennel
can help reduce the discomfort associated
with menstruation by regulating the
hormonal activity. Nursing mothers, with
the supervision of their doctors, can use
fennel to help increase milk production. The high amounts of phytonutrients andvitamin C can help neutralize free radicals
in the body, helping to prevent cancer and
other degenerative health conditions. Fenugreek
Fenugreek seeds are the most valuable
part of the plant and have long been used
as a nourishing dietary spice in the Middle
East, India and the Far East. It is also an
important constituent of curries. In
traditional medicine, fenugreek has been
used to treat a number of conditions
including diabetes and sore throats, and in
poultices used to treat sores and
abscesses. Recent investigations into the
medicinal properties of this spice suggestit is important not only as a prevention for
chronic diseases such as diabetes, but also
for enhancing normal physiological
processes, especially with respect to
athletic performance. Fenugreek is one of the richest sources of
selenium, which is among the most
important antioxidant micronutrients. When consumed regularly, selenium
appears to have a protective effect against
a range of cancers, including those of the
colon, lung and prostate. Fenugreek is rich in vitamins A and D,
and also contains smaller amounts of
vitamins B1, B2 and B3. It contains oil
that is similar to cod liver oil and is highin protein. It also contains the minerals
choline and iron and some lecithin. Fenugreek works on softening hardened
mucous and helps to cleanse toxic waste
through the lymphatic system. It helps
clear mucous from the lungs and bowels. Fenugreek helps to alleviate type 2
diabetes. According to one study, it may
help people with type 1 diabetes as well. A study carried out by Indian researchers
revealed that fenugreek added to a type 1
diabetic’s diet helps drop urinary sugar
levels by 54 percent. Because of the
presence of the natural fibre
galactomannan, fenugreek slows down the
rate at which sugar is absorbed into the
blood. The amino acid (4-hydroxyisoleucine) in fenugreek induces
the production of insulin. Therefore, 15 to
20 grams of fenugreek daily is
recommended for controlling blood sugar. Fenugreek possesses anti-carcinogenic
properties. The steroid, diosgenin, in
fenugreek is colon cancer protective. Fenugreek is also used to treat wounds,
inflammation and gastrointestinal
ailments. It helps in antioxidation, so
prevents and repairs damage caused by
free radicals. According to Ayurvedic and
Chinese medicines, fenugreek can be used
for inducing labour and aiding digestion. It
is also good for improving metabolism
and health, and soothes irritated skin
conditions when applied externally.Garam Masala
Garam masala is actually a mixture of
different spices that are added to many
Indian dishes. Typically, garam masala
includes cumin, coriander, cardamom,
black pepper and cinnamon, but may also
include bay leaves. The combination of spices offers many
beneficial properties. Cinnamon is 
anti-
microbial
 and anti-inflammatory and it
may help boost brain function and control
blood sugar in people with diabetes. Cumin is an excellent source of iron. It
aids digestion and has cancer-fighting
properties. Coriander is sometimesreferred to as an anti-diabetic plant
because it helps control blood sugar. It
also has anti-inflammatory properties and
it helps lower cholesterol (see above for
more information on the spices used in
making garam masala). Garlic
Garlic, the bulb of a plant native to the
Himalayas and Siberia, is among the
world’s most important spices both from a
culinary and medicinal perspective. Used
across the globe as a pungent food
flavouring, in many societies garlic is
used as an important medicinal spice with
an array of traditional uses. These includeits use as an antiseptic, anti-asthmatic,
anti-rheumatic and as a treatment for
coughs and colds. In his book 
Medicinal Seasonings
, Dr
Scott explains that the regular
consumption of garlic has a protective
effect against a number of different
malignancies, 
including cancers of the
colon, breast, bladder, liver, prostate,
lung and leukaemia. He identifies that
garlic also inhibits helicobacter pylori
infection of the stomach, preventing
ulceration caused by this bacterium and
thereby reducing the risk of stomach
cancer. A large-scale epidemiological IowaWomen’s Health study looked at the garlic
consumption in 41,000 middle-aged
women. Results showed that women who
regularly consumed garlic had a 35
percent lower risk of developing colon
cancer. Many of the health benefits of
garlic that have been studied come from
garlic’s abundant antioxidant nutrients. Garlic contains enzymes, calcium, copper,
iron, manganese, phosphorus, potassium
and selenium. Vitamins in garlic include
vitamins A, B1 (thiamine), B2
(riboflavin), B6 and C. Garlic also
contains dozens of bioflavonoids, more
than 80 sulphur-containing compounds. Garlic has been shown to fight bacterial
infections, boost the immune system,balance blood sugar levels, assist in fat
metabolism and reduce high blood
pressure. Studies have shown that the
benefits of garlic extend to the prevention
of cancer. Although scientists don’t know
why exactly garlic has the ability to
prevent cancer, an examination of the
amazing phytonutrient content of garlic
gives us good reason to believe that garlic
could be a potent anti-cancer food. Studies around the world have shown that
people who ate more garlic had a
significantly lower incidence of cancer. Typically, these people ate more garlic
than most people would want to because
of its strong aroma: five cloves or more a
day. However, with the availability of
odour-free garlic capsules today, there isno reason to avoid adding garlic to your
healthy diet. Ginger
Dishes made with ginger, onion and garlic
combinations are popular in Northern
Indian cuisine. Ginger is used for its
warming properties, unique taste and
aroma. Ginger contains gingerol, a compound that
is thought to relax blood vessels, stimulate
blood flow and relieve pain. It is
commonly used as a digestive aid and
contains compounds that ease motion
sickness and nausea, and inhibit vomiting.This makes it a helpful spice for morning
sickness or for people suffering from the
side effects of chemotherapy.
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:

        Most of the research completedon the health benefits of mushrooms has
focused on the shiitake, maitake, reishi
and crimini varieties. More recent
research indicates that common white
button mushrooms provide just as much
potential to fight cancer and reduce blood
pressure and cholesterol as fancier
varieties. This includes portobello
mushrooms, the popular vegetarian meat
alternative. Oyster and thistle mushrooms
contain about 80 to 90 percent water, and
are very low in calories. They have little
sodium and fat, and 8 to 10 percent of the
dry weight is fibre. OlivesEven though olives have a high fat content
of 15 to 35 percent, they are an excellent
source of oleic acid (an omega-9
monounsaturated fatty acid). Since olives
contain mixed tocopherols, they are also a
good source of vitamin E. Olives and their
oil contain many unique phenolic and
aromatic compounds, including
oleuroperin and flavonoids. Research has shown that it is the type of
fat consumed that determines the risk of
developing conditions such as diabetes,
atherosclerosis, colon cancer, arthritis and
asthma. People from regions such as the
Mediterranean typically consume large
amounts of olive oil and have a lower risk
of developing those conditions. In places like the United States, high
levels of animal fats are consumed which
increases the risk of developing those
diseases. Olives and olive oil may also be
effective in the prevention and treatment
of asthma, cancer and arthritis. Onions
Onions are a surprising source of fibre
and a rich source of healthy sulphur
compounds, similar to those found in
garlic. Research on onions appears to
have lagged behind garlic research, but
onions seem to have similar
cardiovascular benefits, such as reducing
blood pressure and blood cholesterollevels, at least in the short term. Onions
have antibacterial and antifungal
properties, and also contain flavonoids,
which help vitamin C in its function,
improving the integrity of blood vessels
and decreasing inflammation. Onions also contain vitamin C and
chromium. Chromium is a mineral that
helps cells respond to insulin, ultimately
assisting with blood glucose control. Green onions, because of their bright
green tops, provide a wealth of vitamin A. Onions are a very good source of vitamin
B6, biotin and fibre. They are also a good
source of folic acid and vitamins B1 and
K. The health benefits provided by onions
are mostly due to the several organic
sulphur compounds they contain. Like
garlic, onions also have the enzyme
allinase (released when an onion is cut or
crushed). Other constituents that are found
in onions include phenolic acids (such as
ellagic, caffeic, sinapic and p-coumaric),
pectin, sterols, saponins and volatile oils. Pears
Pears are an excellent source of soluble
fibre. They contain vitamins A, B1, B2, C,
E, folic acid and niacin. They are also
rich in copper, phosphorus and potassium,
with lesser amounts of calcium, chlorine,iron, magnesium, sodium and sulphur. Some varieties have more iron content
than others. Pears have antioxidant and anti-
carcinogen glutathione, which help
prevent high blood pressure and stroke. The high vitamin C and copper content act
as good antioxidants that protect cells
from damage by free radicals and are
critical in building the immune system. The high content of pectin in pears makes
this fruit very useful in lowering
cholesterol levels. The pectin is also a
diuretic and has a mild laxative effect. Drinking pear juice regularly helps
regulate bowel movements. Due to its high
amount of fructose and glucose, pear juiceis a quick and natural source of energy. It
is also high in fibre, which is highly
beneficial for colon health. Pear juice has
an anti-inflammatory effect and helps
relieve sufferers of much pain 
in various
inflammatory conditions. Pears also
contain high levels of boron, which assists
in retaining calcium and thus prevents or
stops osteoporosis. Peppers
Brightly coloured bell peppers, whether
green, red, orange or yellow, are rich
sources of some of the best nutrients
available. Peppers are an excellent source
of vitamins C and A, two very powerfulantioxidants. These antioxidants work
together to effectively neutralize free
radicals, which can travel through the
body causing huge amounts of damage to
cells which can lead to heart disease,
cataracts, asthma, diabetes, etc. By
providing these two potent free radical
destroyers, bell peppers may help prevent
or reduce some of the symptoms of these
conditions by shutting down the source of
the problem. As mentioned above, all peppers are rich
in vitamins A, C and K, but red peppers
are simply bursting with them. Vitamins A
and C also reduce inflammation like that
found in arthritis and asthma. Vitamin K
promotes proper blood clotting,strengthens bones and helps protect cells
from oxidative damage. Red peppers are a good source of the
carotenoid called lycopene, an antioxidant
compound that is earning a reputation for
helping prevent prostate cancer as well as
cancer of the bladder, cervix and
pancreas. Beta-cryptoxanthin, another
carotenoid in red peppers, helps to
prevent lung cancer related to smoking
and second-hand smoke. Besides being
rich in phytochemicals, peppers provide a
decent amount of fibre. PineapplesPineapple is packed full of vitamins and
minerals. Its nutrients include calcium,
potassium, fibre and vitamin C. In
addition, it is low in fat and cholesterol. Pineapple also contains a substance called
bromelain, which is a natural 
anti-
inflammatory
 that has many health benefits
and encourages healing. According to Dr
Andrew Weil, bromelain is very effective
in treating bruises, sprains and strains by
reducing swelling, tenderness and pain. This powerful anti-inflammatory effect
can also help relieve rheumatoid arthritis
symptoms and reduce post-operative
swelling. Additionally, the bromelain
contained in fresh pineapple can relieve
indigestion. This enzyme breaks down the
amino acid bonds in proteins whichpromotes good digestion. Pineapples provide an ample supply of
vitamin C, a commonly known antioxidant
(as previously mentioned) that protects the
body from free radical damage and boosts
the immune system. Pomegranates
Pomegranate contains polyphenols,
tannins and anthocyanins, all of which are
beneficial antioxidants. Its high
antioxidant content rivals that of many
other fruits, red wine and green tea. Pomegranate juice also contains fibre,potassium and vitamin C. Studies are
being carried out to research the health
benefits of pomegranate juice in possibly
decreasing the return rate of prostate
cancer after surgery and chemotherapy. It
may also prevent hardening of the arteries
by keeping the arteries clear from fatty
deposits and may even slow the
progression of heart disease. The antioxidant properties of pomegranate
help to guard the body against the
substances that can cause premature aging,
heart disease, Alzheimer’s, cancer and
other diseases or conditions. It has been
used around the world as a way to clear
skin. In folk medicine it has been used to
treat inflammation, sore throats andrheumatism. Quinoa
Quinoa (pronounced keen-wah) is not a
grain; it is actually a seed of a plant which
belongs to the spinach family. When
cooked, quinoa is light and fluffy, slightly
crunchy and subtly flavoured. It in fact
cooks and tastes like a grain, making it an
excellent replacement for grains that are
difficult to digest or that feed candida (a
systemic fungal infection). Researchers attribute the health benefits of
quinoa to its complete nutritional makeup. Quinoa is close to being one of the mostcomplete foods in nature because it
contains amino acids, enzymes, vitamins
and minerals, fibre, antioxidants and
phytonutrients. Quinoa contains all nine
essential amino acids that are required by
the body as building blocks for muscles. It
also contains high levels of magnesium,
which helps to relax the muscles and
blood vessels, which in turn lowers blood
pressure. Quinoa is a wonderful way to ensure that
you consume valuable fibre that eases
elimination and tones your colon. It is also
a good source of manganese and copper
which act as antioxidants in the body to
get rid of dangerous cancer and disease-
causing substances. Studies have shownthat in its whole grain form, quinoa may
be effective in preventing and treating
artherosclerosis, breast cancer, diabetes
and insulin resistance. Raisins
Raisins are used worldwide in cuisines
(especially desserts), health tonics and as
snacks. They are made from drying grapes
(green or black), either in the sun or in
driers and they look like golden, green or
black gems. Raisins contain vitamin B, which is
known for boosting energy. They are also
high in calories, which is important forathletes as it helps boost energy naturally. They help relieve constipation, anaemia,
fever, and help in weight gain, eye care,
dental care and bone health. The juice of
soaked or stewed raisins has been found
to be a good remedy for sore throat,
asthma and cases of cold. Raisins contain
oleic acid, which helps promote good oral
health by destroying the bacteria that
cause cavities. They are also rich in iron,
fibre and tartaric which promote digestive
health and regularity. Research has found
that eating two servings a day may help
lower the risk of colon cancer. They are
one of the best dietary sources of boron,
which is essential for bone health. The
minerals in raisins in conjunction withoestrogen in women help make bones
stronger and ward off osteoporosis. Raisins are rich in antioxidants that help
protect our bodies against free radical
damage. They can help lower cholesterol
and reduce the risk of heart disease. The
fruit sugar in raisins is more digestible
than cane sugar and will not wreck havoc
with blood sugar levels. Red Wine
Recent studies show that drinking one
glass of red wine each day may have
certain health benefits. Research also
indicates that moderate red wineconsumption may help protect against
certain cancers and heart disease, and can
have a positive effect on cholesterol
levels and blood pressure. The key to
reaping the health benefits seems to be
moderate consumption, so don’t think that
by drinking a bottle you would be getting
these benefits – it doesn’t work that way. Drinking one glass a day for women and
up to two glasses a day for men may
reduce the risk of heart disease, cancer or
stroke. The compounds found in red wine that are
responsible for its healing powers are
antioxidants. Red wine contains several
antioxidants beneficial to good health. One of the most studied antioxidants isresveratrol, a compound found in the
seeds and skins of grapes. Red wine has a
high concentration of resveratrol because
the skins and seeds ferment in the grape
juices during the wine-making process. This prolonged contact during
fermentation produces significant levels of
resveratrol in the finished red wine. White
wine also contains resveratrol, but 
the
seeds and skins are removed early in the
wine making process, reducing the
concentration of the compound in the
finished white wine. Found in red wine, peanuts, blueberries
and cranberries, resveratrol is easily
absorbed by the body. Its antioxidant
properties also offer health benefits in theprevention of heart disease and the
reduction of lung tissue inflammation in
chronic obstructive pulmonary disease
(COPD). Studies have shown that resveratrol has
the ability to inhibit the process that leads
to the growth and spreading (metastasis)
of cancer. Resveratrol helps to neutralize
the oxidation of free radicals, which keeps
them from penetrating the cell membrane
and destroying the protein and DNA
inside healthy cells. Resveratrol also
shows properties of tumour suppression
by preventing the production of new blood
vessels, which can help limit the growth
of tumours by cutting off their supply of
nutrients. Red wine also contains other antioxidants
such as a flavonoid known as catechin,
which is also present in green tea. Research indicates that along with
resveratrol, catechin plays an important
role in reducing the risk of heart disease. Saponins, also found in red wine, olive
oil and soya beans, offer protective
benefits for the heart and are easily
absorbed by the body. Yet another
antioxidant found in red wine, guercetin,
is being studied for its value in the
prevention of lung cancer. Seaweed
As a food, seaweed is primarily used incertain salads, sushi and other ethnic
oriented cuisines around the world, but
food is not the only way to enjoy the
benefits of seaweed. Studies show a vast
array of overwhelming health benefits. Not only does seaweed have a wonderful
effect on the thyroid because it normalizes
and stabilizes its function but the benefits
continue. It can also stabilize blood
pressure, lower cholesterol and promote a
healthy intestinal tract. The best nutritional
benefit is, however, that various cancers
among those who regularly consume
seaweed are extremely low. Seaweeds are algae and have unique
health and nutritional properties. A list of
some of the main types of seaweed andtheir main health benefits follows. • Nori is rich in iodine and iron, and quite
high in protein. It is also a good source
of vitamins C and A, potassium,
magnesium and riboflavin (B2), and it
is low in fat. • Dulse is exceptionally nutritious,
containing around 10 to 20 percent
protein and a whole host of vitamins
and minerals, including magnesium,
iron and beta-carotene (which the body
uses to produce vitamin A). It is now
being farmed in Ireland for its health
benefits and for making skin care and
cosmetic products. • Carrageen or Irish moss (chondrus
cripus) is widely used in all sorts offood products because it has
emulsifying and gelling properties. It is
used to thicken foods and produces a
colourless jelly-like consistency, so it
is used in lots of commercial desserts. It is also a vegetarian answer to
gelatine. It was traditionally rated in
Ireland as a cold and cough remedy. It
is rich in retinol and minerals. • Wakame is a green seaweed with a
slippery consistency and an almost
sweet taste. It has a thick band of fibre
in the centre which can be easily cut
out to give a more palatable effect. It
can easily be added in small amounts
to lots of cooked dishes such as stir-
fries and stews, and is also delicious
as a side dish. The Japanese use it aspart of miso soup. • Kelp (laminaria digitata) is found in
many areas of the world. It is a brown
seaweed with literally thousands of
varieties. It is found in all sorts
of 
commercial
 products, from
toothpaste to fertilizer. As it is
exceptionally rich in iodine, it used to
be the main source for preventing
goitre and treating thyroid conditions. It
is still highly rated by naturopaths and
nutritional therapists for that use. Spinach
Spinach is one of the most beneficial and
healthy vegetables, and is known to be apowerhouse of nutrients among all green
leafy vegetables. It is filled with vitamins,
proteins, antioxidants and essential
nutrients that promote overall good health
and well-being. To get the maximum
health benefits from spinach, it should be
consumed as soon as it is purchased. The
longer it is refrigerated, the fewer
nutrients it contains. When kept in the
fridge for more than a week, fresh spinach
tends to lose almost half its nutrients, so
it’s best to consume it in the shortest
possible time. Spinach and other dark leafy greens like
kale, collard greens, Swiss chard, turnip
greens and bok choy are loaded with
calcium, folic acid, vitamin K and iron. Spinach is also rich in vitamin C, fibre
and carotenoids. Include its lutein and
bioflavonoid compounds, and spinach is a
nutritional powerhouse. The calcium
content strengthens bones, while the A and
C vitamins plus fibre, folic acid,
magnesium and other nutrients help
control cancer, especially colon, lung and
breast cancers. Folate also lowers the
blood levels of homocysteine, which
helps protect against heart disease. The flavonoids in spinach help protect
against age-related memory loss. Its secret
weapon is lutein, which makes it one of
the best foods in the world to prevent
cataracts, as well as age-related macular
degeneration, the leading cause ofpreventable blindness in the elderly. Foods rich in lutein are also thought to
help prevent cancer. Sweet Potatoes
Sweet potatoes provide an excellent
source of carotenes and the darker
varieties contain a higher concentration. They also offer a good source of vitamins
B2, B6 and C, manganese, copper, biotin,
pantothenic acid and fibre. Sweet potatoes
contain unique root storage proteins,
which have been shown to have
significant antioxidant effects. Being rich
in dietary fibre, they lower the risk of
constipation, diverticulosis, colon andrectal cancer. Sweet potatoes have been found to be
helpful in minimizing the risk of heart
disease, diabetes and obesity. Eating
sweet potatoes has been known to help in
avoiding stroke, by bringing down the
harmful effects of low-density cholesterol
and preventing blood clots. The presence of beta-carotene in sweet
potatoes helps the body fight against free
radicals and thus assists in preventing
cancer. Since they have a low glycemic
index (GI), they can be consumed by those
suffering from diabetes without concern. The high amount of potassium helps the
body in maintaining fluid and electrolytebalance as well as cell integrity. Sweet potatoes have been found to be
beneficial for blood purification as well
as lowering of blood pressure. Owing to
the presence of calcium and iron, they
ensure proper blood flow and also
improve bone density. Regular
consumption of sweet potato is good for
stomach ulcers and inflamed condition of
the colon. Swiss Chard
Swiss chard is a tall, leafy green
vegetable with a thick, crunchy stalk that
comes in white, red or yellow with widefan-like green leaves. Chard belongs to
the same family as beets and spinach, and
shares a similar taste profile. Both the
leaves and stalk are edible, although the
stems vary in texture with the white ones
being the most tender. The leaves and roots have been the
subject of fascinating health studies. The
combination of traditional nutrients,
phytonutrients (particularly anthocyans)
plus fibre seems particularly effective in
preventing digestive tract cancers. Several
research studies on chard focus
specifically on colon cancer, where the
incidence of precancerous lesions in
animals has been found to be significantly
reduced following dietary intake of swisschard extracts or fibre. Swiss chard is also a very good source of
copper, calcium, vitamins B1, B2 and B6,
protein, phosphorus, zinc, folate, biotin,
niacin and pantothenic acid. Tamarind
Tamarind is a long bean-like pod that
belongs to the vegetable order but is
treated like a fruit. Its name is derived
from the Arabic word ‘tamar’, meaning a
dry date fruit. It was the Arabs in India
who gave the name of ‘tamar-hindi’ to this
tree. Tamarind is green when immature and,
when it matures, it becomes fatter and
changes colour to a sandy brown. Its flesh
consists of dry, sticky, dark brown pulp
and inside the pulp are shiny black seeds. It is this pulp that people eat to get all the
nutritional and health benefits of the
tamarind. The pulp has a very sour taste
while it is young. As it ripens it gets
sweeter, although the tamarind generally
has a sour, acidic taste which is a
favourite flavouring for a host of fish and
curry dishes. The pulp is used for jams, syrups and
sweets. In the west, tamarind is used in the
preparation of Worcestershire and
barbecue sauces, and other meatcondiments. Tamarind is a good source of antioxidants
that fight against cancer. It contains
carotenes, vitamins C and B, and
flavonoids. Tamarind lowers cholesterol
and promotes a healthy heart. Tofu
Tofu is a low-fat, low-cholesterol, low-
calorie food made from steamed and
compressed soya beans. Not only is it a
great source of protein, which many
vegetarians lack, but it is also heart-
healthy and has been linked to a decreased
risk in cancer. In addition to being used asa meat alternative, tofu is served in a
number of spicy and ethnic dishes, which
were never intended to contain meat. Many ethnic Indian dishes contain large
amounts of tofu, cooked and spiced in
different ways. Tofu is rich in both high quality protein
and B vitamins making it an excellent
substitute for meat in many vegetarian
recipes. It contains a lot of calcium, which
originates from the coagulant (nigari). When making tofu, the soya proteins are
precipitated with calcium, providing a
ready source of calcium, which
contributes to the prevention of
osteoporosis. An additional benefit is that tofu is
extremely easy to digest. This is because
the soya bean’s fibre is removed during
the manufacturing process. As with most
other soya foods, tofu reduces heart
disease by lowering the level of LDL
(‘bad’) cholesterol and, as a result,
maintaining the level of good cholesterol
(HDL). Tofu is rich in isoflavones. During the
manufacture of tofu, the soya isoflavones,
genistein and daidzein, remain bound to
the soya protein. Firm tofu contains about
35 mg of isoflavones per 100g. Isoflavones reduce the risk of
osteoporosis, lower rates of breast and
prostate cancers, and reduce menopausalsymptoms including mood swings and hot
flushes. Tomatoes
Tomatoes, which are actually a fruit and
not a vegetable, are loaded with all kinds
of health benefits for the body. They are in
fact a highly-versatile health product and,
due to their equally versatile preparation
options, there’s really no reason to neglect
them as part of a healthy diet. One of the best-known benefits of the
tomato is its lycopene content. Lycopene
is a vital antioxidant that helps in the fight
against cancerous cell formation as wellas other types of health complications and
diseases. Free radicals in the body are
neutralized by the high levels of lycopene,
and the tomato is so amply loaded with
this vital antioxidant from which it
actually derives its rich redness. Lycopene is not produced within the
human body so we require sources of
lycopene in order to make use of this
powerful antioxidant. While other fruits
and vegetables contain necessary health
ingredients, none have the tomato’s high
concentration of lycopene. Cancers such
as prostate, cervical, colon, rectal, and
cancers of the stomach, mouth, pharynx
and oesophagus have all been proven to
be staved off by high levels of lycopene. Researchers introduced lycopene into pre-
existing cancer cell cultures and it
prevented the continued growth of these
cultures. This is pretty powerful evidence
that the health-benefits of eating tomatoes
are really quite phenomenal. When choosing your tomatoes, be sure to
pick those with the most brilliant shades
of red, which indicate the highest amounts
of beta-carotene and lycopene. Though
raw tomatoes are very good for you,
cooking them releases even more benefits. Lycopene is located in the cell wall of the
tomato so by cooking in a little olive oil
this healing compound is more fully
released, allowing your body to absorb it
better. Tomatoes do not lose any of theirnutritional value in high-heat processing,
making canned tomatoes and tomato sauce
just as viable and beneficial as fresh
tomatoes. Turkey
Turkey is a very good source of protein,
selenium, niacin, vitamins B6 and B12,
zinc and the amino acid tryptophan. The
skinless white meat is an excellent 
high-
protein
, low-fat food. It also has less
saturated fat, less total fat and less
cholesterol than chicken, pork or beef. The health benefits of turkey include
reducing LDL (‘bad’) cholesterol, 
mood-enhancing properties, helping to prevent
cancer, boosting testosterone and the
immune system. The amino acid
tryptophan is needed for T cells, a type of
immune system cell that kills cancer cells. T cells activated in the absence of free
tryptophan become susceptible to death
via apoptosis. Neurotransmitters are made
from amino acids, and the neurotransmitter
serotonin is made from tryptophan. Serotonin helps to improve mood and
eating food such as turkey can help
improve your mood. Turkey contains selenium, which plays an
essential role in helping to eliminate
cancer-friendly free radicals in the body. It is a good source of vitamins B3 and B6. Vitamin B3 helps lower blood
cholesterol, is essential for healthy skin
and helps improve brain function. Vitamin
B6 helps in maintaining muscle tone, aids
in the production of anti-bodies and red
blood cells and is essential for normal
growth. A serving of turkey meat has 36
percent of the daily allowance of vitamin
B3 and 27 percent of your recommended
daily intake of vitamin B6. Without the
skin turkey is naturally low in fat; it only
contains 1g of fat per 28g of flesh. Walnuts
Walnuts are one of the best plant sources
of protein. They are rich in fibre, Bvitamins, magnesium and antioxidants
such as vitamin E. Nuts in general are also
high in plant sterols and fat, but mostly
monounsaturated and polyunsaturated fats
(omega-3 fatty acids – the good fats) that
have been shown to lower LDL (‘bad’)
cholesterol. Walnuts, in particular, have
significantly higher amounts of omega-3
fatty acids as compared to other nuts. Walnuts have also been shown to aid in
lowering the C-reactive protein (CRP)
level in the blood. CRP was recently
recognized as an independent marker and
predictor of heart disease. They are a very
good source of manganese and copper,
two minerals that are essential co-factors
in a number of enzymes important inantioxidant defences. Walnuts also contain
an antioxidant compound called ellagic
acid, which not only helps protect healthy
cells from free radical damage but also
helps detoxify potential cancer-causing
substances helping to prevent cancer cells
from replicating. Yams
Yams provide a very good source of
potassium and fibre. They also offer a
good source of vitamins B1, B6 and C,
manganese and carbohydrates. Yams
contain a unique phytoestrogen called
diosgenin that is used as a starting
material for the synthesis of the hormonesoestrogen and progesterone which is
created by drug manufacturers. Yams are a
superfood, especially as they possess
phytoestrogen activity. They contain large
amounts of vitamin B6, which is required
by the liver, and also contain folic acid
and other B vitamins, which help to
detoxify excess oestrogen. Yams’ complex carbohydrates and fibre
deliver the goods, gradually, slowing the
rate at which their sugars are released and
absorbed into the bloodstream. In
addition, because they are rich in fibre,
yams fill you up without filling out your
waistline. They are a good source of
manganese, a trace mineral that helps with
carbohydrate metabolism and a co-factorin a number of enzymes important in
energy production and antioxidant
defences. Yams are a good source of potassium and
vitamin B6, which are needed by the body
to help control blood pressure and to
break down homocysteine which can
directly damage blood vessel walls. Since
high homocysteine levels are significantly
associated with increased risk of heart
attack and stroke, having a good supply of
vitamin B6 on hand makes a great deal of
sense. Yellow Split PeasOf all legumes, yellow split peas have the
most genistein, an isoflavone that research
shows may help reduce your chances of
heart disease. According to dietician
Laurie Mozian, they provide nearly twice
as much genistein as soya beans. Additionally, genistein binds to oestrogen
receptors in your body, which may lower
circulating oestrogen, a risk factor for
breast cancer. Split peas, a small but nutritionally mighty
member of the legume family, are a very
good source of cholesterol-lowering fibre. They are also of special benefit in
managing blood sugar disorders since
their high fibre content prevents blood
sugar levels from rising rapidly after ameal. Studies have shown that type 2
diabetics who eat at least 50g of fibre a
day can lower considerably their
cholesterol, triglycerides and LDL (low
density lipoprotein). Dried peas also provide good to excellent
amounts of minerals, B-vitamins and
protein, and are virtually fat free. Yellow
split peas have an earthy flavour with a
creamy texture. Peas can also reduce the
amount of plaque in your blood vessels
and help your heart remain healthy. Split peas come in two varieties: green
and yellow. Both can be used for most
recipes interchangeably. The most
common way is split pea soup, which canbe made with leftover meat or kept
vegetarian. Split peas can also be made
into a dip and enjoyed with pitta bread in
the same way as hummus (see the recipe
in Chapter 8). Indian cuisine uses a lot of yellow split
peas, in the form of daal. They are added
to soups or used to make fava, which is a
purée served with fish, salty foods or dark
leafy greens. Split peas are also added to
buckwheat or quinoa dishes in Indian
cooking. Yoghurt
Yoghurt provides a cooling contrast to thehotter, spicier Indian dishes, and is often
served as a side dish, with salad or lassi,
a popular yoghurt-based beverage that
comes in flavours like mango, rose-water
or salted. Traditionally, yoghurt is a fermented dairy
product made by adding bacteria to milk. The good bacteria in yoghurt (provided it
is still live, which is not the case in many
pasteurized varieties) has been found to
enhance the immune system, improve
arthritis, fight stomach ulcers and promote
good digestion. Yoghurt is also a good
source of calcium and has been found to
promote fat loss while retaining lean
muscles. This fermented milk product has been
around for thousands of years. In fact, it is
believed that it originated in Bulgaria. From the Gaelic people to the
Mongolians, yoghurt is a staple food for
many traditional cultures. These cultures
had no heart disease and lived on diets of
mainly fermented milk products and
meats. The key was that their milk was
raw, not pasteurized. Pasteurization
destroys many helpful enzymes in the
yoghurt and other cultured milk products. Yoghurt can also decrease your risk of
contracting colon cancer because it
contains lacto bacteria. Lacto bacteria is
‘good bacteria’ because it helps to keep
your colon clean and free of wastes, while
aiding digestion. Yoghurt is also a richsource of calcium, as most dairy products
are. Eating it on a daily basis can help you
absorb the nutrients, such as calcium and
B vitamins, in other foods more readily,
so you get the most nutritional value out of
your meals. It can also boost your immune
system, making your body better equipped
to fight off toxins. Chapter 2
Oils
There are many types of oils on
the market, good and bad. I have
chosen to list those which I use
because of their content and
health benefits. There are a lot
of other healthy oils available
which have very useful benefits,
but there’s only so much oil you
can use. The smoke point refers to thetemperature at which cooking
oil begins to break down,
marking the point at which you
start to lose the flavour and
nutritional value. Avocado Oil
Avocado oil is pressed and extracted from
either the fresh flesh or dried pulp of
avocados. The best culinary grade
avocado oil is produced by cold pressing
the oil from the fresh flesh of avocados, in
a manner similar to the production of
cold-pressed olive oil. Avocado oil can
also be extracted from the dehydrated pulp
of avocados, either through pressing or
chemical/solvent extraction (which is
typically employed for the avocado oil
used as a base in cosmetics). Avocado oil typically comes in one of
two forms: refined or unrefined. Refinedavocado oil has a lighter colour and a
milder flavour with a very high smoke
point that makes it ideal not only for
salads, but especially for light frying and
sautéing. The unrefined version of
avocado oil is cloudier, has a deeper
green colour and a deeper, more intense
avocado flavour. Because unrefined
avocado oils have more solids in them,
they also have lower smoke points than
refined avocado oils. This makes them
ideal for salad dressings where a more
intense flavour is desired or for other uses
that don’t involve heating the oil such as
in dips for bread or finishing oil for
vegetables. Like olive oil, avocado oil is also rich inomega-6 and omega-3 fatty acids, making
it slightly anti-inflammatory and helpful
for balancing the tendency to consume too
many omega-6 fatty acids, which may
contribute to the increase in inflammatory
disease. Avocado oil also has a zero
impact on glycemic load. There are claims that avocado oil fights
heart disease, protects against diabetes,
macular degeneration, prostate and other
cancers. There are even claims that it
reduces wrinkles. (It has been a beauty
product and medicinal additive for many
years. ) The cold-pressed unrefined oil
contains the highest level of
monounsaturated fats and omega-3 fatty
acids which lower blood cholesterol. Italso contains the highest levels of alpha-
and beta-caroten which protect against
heart disease, twice the lutein of olive oil
which protects against macular
degeneration, and high levels of several
essential vitamins and minerals including
the powerful antioxidant, vitamin E. Flaxseed Oil
The flaxseed plant, also called Linum
usitatissimum, has its origin in Europe
where it was a source of fibre. Gradually
it came to be used as a healing herb and
was often used in the place of what is now
a multi-vitamin supplement. It is rich in
omega-3 fatty acids (EFAs) and is toutedto be useful in treating cardiac ailments
and even lupus. The EFAs are the key
components present in flaxseed oil
because similar acids are required to
protect cell membranes. The omega-3
acids are good for the heart and the
omega-6 are similar to those found in
vegetable oils. Heart-healthy and loaded with cancer-
fighting antioxidants, flax and flaxseed oil
promise to follow soy to the supermarket
shelves as the next powerhouse food. The
main reason is that flaxseed is a super
source of lignans, fibre and omega-3 fats. The concentration of lignans in flaxseed is
more than 100 times greater than that
found in any other lignan-containing foodssuch as grains, fruits and vegetables. The health benefits of flaxseed oil are
extensive. It controls high blood pressure,
helps lower cholesterol and guards
against heart disease. The benefits also
extend to combating inflammation due to
gout and inflammation in the joints and
kidneys. The omega-3 acids present in
flaxseed oil help to absorb the iodine and
this is very useful in treating conditions
where iodine is present in small amounts. It is also useful in controlling
constipation. The dietary fibre content in
the oil is considerable and helps ease
bowel movements. Flaxseed oil also helps alleviate skinproblems. The EFAs target the sites of the
inflammation and bring about an overall
soothing. Acne, psoriasis, sunburn and
rosaccea have all been known to respond
favourably to flaxseed oil. The omega-3
acids ensure healthy hair and nails, and
they also help to revitalize skin and
prevent nails from cracking and breaking. Flaxseed oil helps to reduce severity of
nerve damage and also aids in triggering
nerve impulses. It helps to combat the
effects of aging and the lignans present in
the oil guard against cancer. Another
important area where it is of great help is
the brain. The omega-3 fatty acids help
retain emotional health, thereby helping to
tackle depression and possiblyAlzheimer’s disease. Used externally, it
can soften dry skin. The oil has a low smoke point and is used
in salads. It is also ingested in capsule
form for various other disorders. Flaxseeds themselves can be crushed and
used in beverages (such as juices and
smoothies), bread and other baked
products. The oil should be kept away
from heat and light. Grape Seed Oil
Grape seed oil is made from pomace, the
waste left in the grape press during the
winemaking process after the pressingcycle. The oil obtained from a further
dehydration and pressing process is rich
in nutrients, especially antioxidants and
fatty acids like linoleic acid. The nutritional components in grape seed
oil provide a variety of health benefits,
one of the most important being their
ability to slow down and reserve free
radical damage and reduce the risk of
disease, especially heart disease. It also
slows skin aging. Grape seed oil is a
powerful antioxidant, fifty times more
potent than vitamin E and twenty times
more effective than vitamin C in
destroying free radicals, harmful
molecules that roam the body and damage
cells. Certain components in grape seed oil can
help protect the body from sun damage,
improve vision, flexibility in the joints,
arteries and body tissue, improve blood
circulation and reduce allergic and
asthmatic symptoms by inhibiting the
formation of histamines. Many studies
have been carried out to determine the
benefits of using grape seed oil and,
today, it is used in controlling various
health problems like heart disease and
cancer and for regulating blood sugar
levels. Grape seed oil is rich in vitamins
E and C, flavonoids and beta-carotene. Grape seed oil presumably lowers
cholesterol, especially LDL (‘bad’)
cholesterol. On the other hand, it has beenfound to increase HDL (‘good’)
cholesterol, which reduces risks of
coronary diseases. Some studies have
shown that grape seed extract may be
helpful in checking the growth of
cancerous cells in the stomach, colon,
prostate and lung. Certain compounds
found in grape seed oil are believed to
improve vision, flexibility of joints and
blood circulation. Grape seed oil is usually colourless with
a high smoke point and is widely used in
cooking. It can be used in baking, frying,
salad dressings, marinades and sauces. Olive OilOlive oil contains monounsaturated fat, a
healthier type of fat that can lower your
risk of heart disease by reducing the total
and LDL (‘bad’) cholesterol levels in
your blood, making it a healthier choice. In contrast, saturated and trans fats such as
butter, animal fats, tropical oils and
partially hydrogenated oils, increase your
risk of heart disease by increasing your
total and bad cholesterol levels. All types
of oils contain monounsaturated fat, but
extra virgin or virgin olive oils are the
least processed forms, so they are the
most heart healthy. Olive oil is rich in
antioxidants like chlorophyll, carotenoids
and vitamin E. Scientists have identified a
compound in olive oil called oleuropein,which prevents the LDL cholesterol from
oxidizing. It is the oxidized cholesterol
that sticks to the wall of the arteries and
forms plaque. Replacing other fats in your
diet with olive oil can significantly lower
blood pressure and reduce the risk of
heart attack. A study published in the January 2005
issue of 
Annals of Oncology
 has
identified oleic acid, a monounsaturated
fatty acid found in olive oil, as having the
ability to reduce the effect of an oncogene
(a gene that will turn a host cell into a
cancer cell). This particular oncogene is
associated with the rapid growth of breast
cancer tumours. The conclusion of the
researchers was that oleic acid whencombined with drug therapy encouraged
the self-destruction of aggressive,
treatment-resistant
 cancer cells thereby
destroying the cancer. Olive oil has been
positively indicated in studies of prostate
and endometrial cancers as well. Unlike
other fats, which are associated with the
higher risk of colon cancer, olive oil helps
protect the cells of the colon from
carcinogens. A study published in the
November 2003 issue of 
Food Chemistry
Toxicology
 suggests that the antioxidants
in olive oil reduce the amounts of
carcinogens formed when meat is cooked. Diabetics or those at risk of diabetes are
advised to combine a low-fat, 
high-
carbohydrate
 diet with olive oil. Studiesshow this combination is superior at
controlling blood sugar levels compared
to a diet that consists entirely of low-fat
meals. Adding olive oil is also linked to
lower triglyceride levels which put
diabetics at risk of heart disease. The
body uses the healthy fats in olive oil to
produce natural anti-inflammatory agents
which can help reduce the severity of both
arthritis and asthma. Un-inflamed cell
membranes are more fluid and better able
to move healthy nutrients into the cells and
move waste products out. A lower
incidence of osteoporosis and dementia is
found in areas where people consume
large quantities of olive oil. Do not place your bottle of olive oil onthe windowsill. Light and heat are oil’s
number one enemy. Keep your olive oil in
a cool dark place, tightly sealed. Oxygen
promotes rancidity and, when exposed to
air, light or high temparatures, olive oil
goes rancid. Olive oil has a higher smoke
point than virgin and extra virgin olive
oils, which makes it ideal for cooking. Virgin and extra virgin olive oils are best
used for salads, dressing and dips. Palm Oil
Palm oil has long been perceived as an
unhealthy tropical oil, but it is actually a
beneficial fat source when in its natural
form. Palm oil comes from the pulp of thefruit of the Elaeis guineensis tree, also
called the African palm oil tree. It has a
red-orange colour and is popular in the
preparation of dishes native to the
Caribbean and West African countries. Though palm oil is known for its high
saturated fat content that is implicated in
increasing the chances of heart disease, it
also has nutritional benefits. Palm oil is a
rich source of antioxidants. It is the richest
vegetable source of tocotrienols, which
are a potent source of Vitamin E. Vitamin
E strengthens the immune system, protects
skin cells from toxins and UV radiation,
and helps protect against diseases such as
cancer and blood disorders. From its reddish-orange colour, palm oil
is also a good source of beta-carotene, a
nutrient found in sweet potatoes, carrots
and other orange fruits. Beta-carotene is a
very important form of vitamin A that by
acting as an antioxidant helps protect our
body against diseases like Alzheimer’s,
cataracts, arthritis and cancers. Palm oil
also contains high-density lipoprotein
(HDL), the good type of fat that helps
protect against cholesterol. The key is to
use palm oil in moderation. Sesame Seed Oil
Derived from the sesame seed, sesame oil
is perhaps best known as a commoningredient in Asian and East Indian
cooking. Also known as gingelly, sesame
oil has also been used for thousands of
years as a popular alternative medical
treatment in Ayurvedic and Oriental
medicines. The oil is obtained from both
raw seeds (cold pressed) and toasted
seeds, and is valued for its long shelf life
and high heat tolerance. Historically, sesame oil has been used as
an anti-inflammatory, antiseptic and pain-
reliever in skin conditions, gum disease
and a variety of other illnesses. Modern
science now knows that sesame oil is a
powerful antioxidant, high in
polyunsaturated fats and an excellent
source of vitamin E and minerals. Sesameoil, in fact, has the fourth highest
concentration of polyunsaturated fats of
any oil. Polyunsaturated fats are thought to
be important in the prevention of illnesses
such as diabetes, heart disease, high blood
pressure, arthritis and autoimmune
disorders. Because sesame oil is a
natural, readily attainable source of these
important polyunsaturated fats as well as
because of its vitamin and antioxidant
properties, it has begun to gain the interest
of traditional western medicine. It has
been the subject of multiple clinical
studies and continues to be examined as a
potential treatment for cancer, menopause,
gum disease, high blood pressure and
heart disease. Sesame oil is known for its healing
power. When used as a massage oil, it
protects the skin from problems such as
eczema, psoriasis and blemishes. It is an
excellent emollient and is beneficial in
alleviating tension and stress. It has been
observed that people suffering from
hypertension are usually prone to anxiety,
poor circulation, nerve and bone
disorders. Thus, application of the oil
protects the body from various disorders
associated with the nervous system. It also
helps with insomnia and mental fatigue. Chapter 3
Spices
There are a lot of spices on the
market that have medicinal
benefits in their own right. Many have been around since
ancient times and have been
used both for medicinal and
culinary purposes. It is worth
noting though that the more
spices are used on a daily basis,
the more beneficial their effects. Also, they work better incombination as certain spices
enhance the nutritional benefits
of others, for example a
compound in black pepper
enhances the effects of other
spices such as turmeric. Aniseed
Aniseed, or Illicium verum, is a native
plant of Asia, commonly used in
traditional societies to spice food, reduce
intestinal gas, aid in digestion and act as a
powerful diuretic medicinal herb. These
aromatic seeds are used in confectionary
and as flavouring for alcoholic beverages. They have a rich, pervasively spicy-sweet
odour resembling liquorice. Aniseed is potently therapeutic. Warming
and enlivening the body, it can invigorate
the mind and stimulate circulation. Its
powerful action on the digestive system
stems nausea and vomiting, and easesindigestion and flatulence. Its expectorant
properties are also useful in treating
respiratory infections. Aniseed is also
known to promote vitality and vigour in
the human system, and is a common
ingredient in the French liqueur Pernod. Basil
Basil is used extensively as a condiment
in both Eastern and Western cuisines. The
herb is used traditionally as a digestive
aid and an antiseptic. A number of basil’s
phytochemicals have been well
researched in other spices and are known
to have important medicinal properties. According to scientific studies, basil
contains several potent anti-microbial
chemicals. Ursolic acid and apigenin
demonstrate strong activity against the
herpes viruses, and apigenin is also
effective against hepatitis viruses. Linalool helps fight adenoviruses that are
responsible for the common cold and
other respiratory infections like croup. The antioxidant, eugenol, inhibits platelet
aggregation. The flavonoids in basil
protect cell structures as well as
chromosomes from radiation and oxygen-
based damage. Basil has anti-
inflammatory effects, making it an ideal
food for those people suffering from
arthritis. Basil oil contains eugenol, which
blocks the activity of an enzyme in thebody called cyclooxygenase that normally
causes swelling. Basil is a rich source of beta-carotene
which helps protect epithelial cells (the
lining of numerous body structures
including the blood vessels) from free
radical damage. It is also a good source of
magnesium, a mineral that makes the
muscles and blood vessels relax, thereby
improving blood flow and lessening the
risk of irregular heart rhythm. Basil is a
very good source of iron, calcium,
potassium and vitamins C and K, and
dietary fibres. Bay LeavesAlthough the bay leaf was not introduced
to England until the sixteenth century, it
has been around since ancient Greek and
Roman times. It was held in such high
esteem that victors of battle, sport and
study were crowned with garlands of bay
leaves (also known as laurel), as a symbol
of their success. Bay leaves are a good source of vitamins
A and C, and also contain significant
amounts of iron and manganese in
particular, as well as smaller amounts of
calcium, potassium and magnesium. In
ancient times, bay leaves were used
medicinally for a number of ailments such
as liver, kidney and stomach problems,
and were also thought to heal wasp andbee stings. Bay leaf contains caffeic acid, quercetin,
eugenol and catechins, all of which have
chemo-protective properties against
several different types of cancer. As an
important component of Mediterranean
seasonings, bay leaves contain valuable
compounds that contribute to the
cardiovascular health benefits associated
with the Mediterranean diet. Black Peppercorns
Black pepper is derived from the fruit of a
climbing vine native to Southern India and
Sri Lanka. Used almost universally, it isone of the most common condiments
worldwide. One of black pepper’s most
important attributes is its ability to
improve digestion. It actually stimulates
taste buds to notify the stomach to increase
its secretion of hydrochloric acid thereby
improving the digestion of food once it
reaches your stomach – so load up on
black pepper. Personally, I can’t cook
anything without it. The antioxidant property of black pepper
prevents and curtails oxidative stress. Moreover, several of these compounds
work indirectly by enhancing the action of
other antioxidants. It also reduces the
damage caused by a diet full of saturated
fats, which is found to be the main causeof oxidative stress. Black pepper also
prevents bacterial growth in the intestinal
tract. Black pepper is effective against cancer. It counteracts the development of cancer
directly by enhancing the cancer-fighting
abilities of other spices. Its principle
phytochemical, piperine, enhances the
effects (bioavailability) of other
compounds and spices such as curcumin in
turmeric to inhibit some of the pro-
inflammatory cytokines that are produced
by tumour cells, hence reducing the
chances of tumour progression. CardamomCardamom is one of the most important
spices in many Eastern cuisines and is
used in some Middle Eastern countries for
flavouring coffee. It is also used as a
breath freshener. As one of the most
expensive of the spices, cardamom is
exceeded in price only by saffron and
vanilla. Studies have shown that cardamom
possess the ability to kill harmful H. pylori bacteria associated with ulcers. It
also has a calming effect on the rest of the
digestive tract and has been used to treat
indigestion and gastritis (inflammation of
the lining of the stomach). Cardamom is best purchased and stored inwhole pod form because once the seeds
are exposed or ground, they quickly lose
their flavour. It can be added to rice
pudding and other milk-based dishes. Chilli
Chilli peppers contain a substance called
capsaicin, which gives them their
characteristic pungence and produces mild
to intense spice when eaten. Capsaicin is
a potent inhibitor of substance P, a
neuropeptide associated with
inflammatory process. The hotter the chilli
pepper, the more capsaicin it contains. The hottest varieties include habanero and
Scotch bonnet peppers. Jalapenos comenext in their heat and capsaicin content,
followed by the milder varieties,
including Spanish pimentos, Anaheim and
Hungarian cherry peppers. Red chilli peppers, such as cayenne, have
been shown to reduce blood cholesterol,
triglyceride levels and platelet
aggregation, while increasing the body’s
ability to dissolve fibrin, a substance
integral to the formation of blood clots. Cultures where hot pepper is used
liberally have a much lower rate of heart
attack, stroke and pulmonary embolism. Capsaicin not only reduces pain, but its
peppery heat also stimulates secretions
that help clear mucus from your stuffed-upnose or congested lungs. The chilli
pepper’s bright red colour signals its high
content of beta-carotene or pro-vitamin A. Just two teaspoons of red chilli peppers
provide about six percent of the
recommended daily value for vitamin C
coupled with more than ten percent of the
daily value for vitamin A. Often called the
anti-infection vitamin, vitamin A is
essential for healthy mucous membranes
which line the nasal passages, lungs,
intestinal tract and urinary tract, and
serves as the body’s first defence against
invading germs. The capsaicin in red chilli peppers stops
the spread of prostate cancer cells through
a variety of mechanisms, indicated in astudy published in a 2006 issue of Cancer
Research. Capsaicin triggers suicide in
both primary types of prostate cancer cell
line, those whose growth is stimulated by
male hormones and those not affected by
them. Chives
Chives are the onion family’s smallest
species. They are called chives as they
always grow in clumps. They are native to
North America, Europe and Asia. Chives
are mainly used for culinary purposes
especially in soups and dishes using
potatoes and fish. The use of chives as a medicine is similar
to that of garlic, only a little weaker. Chives help improve blood circulation
and lower blood pressure. They are also a
good source of vitamins A and C, calcium,
potassium and folic acid. The 
best-known
benefit of chives is that they reduce the
growth of tumours and cancer. They are
helpful in stomach and esophageal cancer
as well as prostate cancer, although you
would need to consume a lot to get the
medicinal benefits. Cinnamon
Cinnamon is a tree that grows in India, Sri
Lanka, Indonesia, Brazil, Vietnam andEgypt. It is one of the oldest spices,
known since ancient times. To prepare it,
the bark of the cinnamon tree is dried and
rolled into cinnamon sticks, also called
quills, which is known as ‘real’ cinnamon
(cinnamon zeylanicum). Cinnamon can
also be dried and ground into powder
form. In traditional Chinese medicine, a
different type of cinnamon (known as
cinnamon cassia) is used for colds,
flatulence, nausea, diarrhoea and painful
menstrual periods. It is also believed to
improve energy, vitality and circulation,
and to be particularly useful for people,
like me, who tend to feel hot in their upper
body but have cold feet. I often usecinnamon sticks in my tea during winter
and it does help with the cold feet
syndrome. Cinnamon is an excellent source of
manganese, dietary fibre, iron and
calcium. Antioxidants found in cinnamon
include epicatechin, camphene, eugenol,
phenol, salicylic acid and tannins. A study
of the antioxidant properties of spices
determined that adding flavouring
substances such as cinnamon in the
preparation of tea (including black tea and
green tea) enhanced its total antioxidant
activities – a welcome additional benefit. Cinnamon is a powerful inducer of insulin
sensitivity making it an effective treatmentfor both type 2 diabetes and metabolic
syndrome. In his book, 
Medicinal
Seasonings
, author Dr Keith Scott
indicates that recent landmark clinical
trials have shown that the daily addition of
as little as one gram of cinnamon to the
diet leads to a reduction of blood glucose
levels of between 18 and 29 percent in
type 2 diabetics. In a study published by
researchers at the U. S. Department of
Agriculture in Maryland, cinnamon
reduced the proliferation of leukaemia and
lymphoma cancer cells. It has an anti-
clotting effect on the blood. The results
from a study at the Nutrient Requirements
and Functions Laboratory suggest the
potential of polyphenols from cinnamon in
inhibiting tumour cell proliferation. Coriander
Coriander is a powerful herb with many
health benefits. Commonly known as
cilantro, this leafy herb is used in most
cuisines. Originating in the Mediterranean
region, it thrives in black soil and arid
regions. Coriander leaves contain protein, fat,
minerals, fibre, carbohydrates and water. The minerals and vitamins include vitamin
C, calcium, phosphorus, iron, carotene,
thiamine, riboflavin, niacin, sodium,
potassium and oxalic acid. The leaves act
as stimulants; they strengthen the stomach
and promote digestion, increase secretionand discharge of urine and reduce fever. The juice of coriander is beneficial in
producing vitamins A, B1 and B2, and
iron. Coriander seeds are known to
alleviate excessive menstrual flow. Dried
coriander is excellent in treating
conjunctivitis. It relieves burning and
reduces pain and swelling. Coriander’s anti-tumorigenic properties
have been demonstrated in relation to
colon cancer. It works by protecting
against the damaging effects of lipid
oxidation associated with this malignancy. It is highly probable that coriander also
contributes to the low incidences of
several other types of cancer seen in the
populations of Eastern nations thatconsume it in large quantities. Coriander lowers cholesterol and
triglyceride levels, helping to reduce the
risk of atherosclerosis and thereby heart
attack and stroke. It does this through two
mechanisms: by inhibiting the uptake of
these lipids in the intestines, and by
enhancing their breakdown and excretion. Cumin
Native to the Eastern Mediterranean
region, this spice has been used by humans
since ancient times. In ancient Egypt,
cumin was added to food as a condiment
and used in the mummification of the dead. The Romans and ancient Greeks likewise
used cumin in cooking and also for
cosmetic purposes, and it is mentioned in
the Bible as a form of payment. Today,
cumin is an important component of a
variety of cuisines, including Middle
Eastern, Indian, North African and South
American. Cumin has been used traditionally as an
analgesic and also to treat indigestion. The seeds themselves are rich in iron and
are thought to help stimulate the secretion
of enzymes from the pancreas, which can
help absorb nutrients into the system. It
has also been shown to boost the power of
the liver’s ability to detoxify the body. Recent studies have revealed that cuminseeds might also have anti-carcinogenic
properties. In laboratory tests, this
powerful little seed was shown to reduce
the risk of stomach and liver tumours in
animals. The health benefits of cumin for digestive
disorders have been well-known
throughout history. It can help with
flatulence, indigestion, diarrhoea, nausea,
morning sickness and atonic dyspepsia. Cumin is also said to help relieve the
symptoms of the common cold due to its
antiseptic properties. Curry LeavesThe curry leaf comes from a shrub native
to India and is an important ingredient in
spicy Eastern dishes. Ironically, it is not
always added to the curry powders in the
west, which generally consist of a
combination of other spices such as
cumin, coriander, black pepper, ginger
and fenugreek. The curry leaf contains the antiviral
compounds linalool and limonene, which
have also demonstrated protective effects
against some cancers. Curry leaves in
general can stimulate salivary secretions,
which in turn initiate the secretion of
digestive juices. In South India, curry
leaves are used to control blood sugar in
non-insulin dependent diabetics. The fruit from the curry tree are purplish
berries. The juice from these berries
mixed with lime juice forms an acidic and
effective solution for external relief from
insect bites and stings. Fennel Seeds
Fennel seeds have a similar flavour to
aniseed or liquorice and are quite strong. They are used in many European dishes to
flavour fish, bread and confectionaries. The more subtly-flavoured stalks are
widely used as a vegetable and in salads. In ancient Greece, fennel was known as
‘marathon’, because it grew at the famous
battle site, and it was used as a symbol ofvictory. Fennel contains a variety of important
vitamins, nutrients and antioxidants,
including limonene which has anti-cancer
properties. It is an excellent source of
folate, fibre and potassium. These
nutrients are essential for good colon and
cardiovascular health. The health benefits
of fennel also include keeping cholesterol
and blood pressure levels down. Fennel
can help reduce the discomfort associated
with menstruation by regulating the
hormonal activity. Nursing mothers, with
the supervision of their doctors, can use
fennel to help increase milk production. The high amounts of phytonutrients andvitamin C can help neutralize free radicals
in the body, helping to prevent cancer and
other degenerative health conditions. Fenugreek
Fenugreek seeds are the most valuable
part of the plant and have long been used
as a nourishing dietary spice in the Middle
East, India and the Far East. It is also an
important constituent of curries. In
traditional medicine, fenugreek has been
used to treat a number of conditions
including diabetes and sore throats, and in
poultices used to treat sores and
abscesses. Recent investigations into the
medicinal properties of this spice suggestit is important not only as a prevention for
chronic diseases such as diabetes, but also
for enhancing normal physiological
processes, especially with respect to
athletic performance. Fenugreek is one of the richest sources of
selenium, which is among the most
important antioxidant micronutrients. When consumed regularly, selenium
appears to have a protective effect against
a range of cancers, including those of the
colon, lung and prostate. Fenugreek is rich in vitamins A and D,
and also contains smaller amounts of
vitamins B1, B2 and B3. It contains oil
that is similar to cod liver oil and is highin protein. It also contains the minerals
choline and iron and some lecithin. Fenugreek works on softening hardened
mucous and helps to cleanse toxic waste
through the lymphatic system. It helps
clear mucous from the lungs and bowels. Fenugreek helps to alleviate type 2
diabetes. According to one study, it may
help people with type 1 diabetes as well. A study carried out by Indian researchers
revealed that fenugreek added to a type 1
diabetic’s diet helps drop urinary sugar
levels by 54 percent. Because of the
presence of the natural fibre
galactomannan, fenugreek slows down the
rate at which sugar is absorbed into the
blood. The amino acid (4-hydroxyisoleucine) in fenugreek induces
the production of insulin. Therefore, 15 to
20 grams of fenugreek daily is
recommended for controlling blood sugar. Fenugreek possesses anti-carcinogenic
properties. The steroid, diosgenin, in
fenugreek is colon cancer protective. Fenugreek is also used to treat wounds,
inflammation and gastrointestinal
ailments. It helps in antioxidation, so
prevents and repairs damage caused by
free radicals. According to Ayurvedic and
Chinese medicines, fenugreek can be used
for inducing labour and aiding digestion. It
is also good for improving metabolism
and health, and soothes irritated skin
conditions when applied externally. Garam Masala
Garam masala is actually a mixture of
different spices that are added to many
Indian dishes. Typically, garam masala
includes cumin, coriander, cardamom,
black pepper and cinnamon, but may also
include bay leaves. The combination of spices offers many
beneficial properties. Cinnamon is 
anti-
microbial
 and anti-inflammatory and it
may help boost brain function and control
blood sugar in people with diabetes. Cumin is an excellent source of iron. It
aids digestion and has cancer-fighting
properties. Coriander is sometimesreferred to as an anti-diabetic plant
because it helps control blood sugar. It
also has anti-inflammatory properties and
it helps lower cholesterol (see above for
more information on the spices used in
making garam masala). Garlic
Garlic, the bulb of a plant native to the
Himalayas and Siberia, is among the
world’s most important spices both from a
culinary and medicinal perspective. Used
across the globe as a pungent food
flavouring, in many societies garlic is
used as an important medicinal spice with
an array of traditional uses. These includeits use as an antiseptic, anti-asthmatic,
anti-rheumatic and as a treatment for
coughs and colds. In his book 
Medicinal Seasonings
, Dr
Scott explains that the regular
consumption of garlic has a protective
effect against a number of different
malignancies, 
including cancers of the
colon, breast, bladder, liver, prostate,
lung and leukaemia. He identifies that
garlic also inhibits helicobacter pylori
infection of the stomach, preventing
ulceration caused by this bacterium and
thereby reducing the risk of stomach
cancer. A large-scale epidemiological IowaWomen’s Health study looked at the garlic
consumption in 41,000 middle-aged
women. Results showed that women who
regularly consumed garlic had a 35
percent lower risk of developing colon
cancer. Many of the health benefits of
garlic that have been studied come from
garlic’s abundant antioxidant nutrients. Garlic contains enzymes, calcium, copper,
iron, manganese, phosphorus, potassium
and selenium. Vitamins in garlic include
vitamins A, B1 (thiamine), B2
(riboflavin), B6 and C. Garlic also
contains dozens of bioflavonoids, more
than 80 sulphur-containing compounds. Garlic has been shown to fight bacterial
infections, boost the immune system,balance blood sugar levels, assist in fat
metabolism and reduce high blood
pressure. Studies have shown that the
benefits of garlic extend to the prevention
of cancer. Although scientists don’t know
why exactly garlic has the ability to
prevent cancer, an examination of the
amazing phytonutrient content of garlic
gives us good reason to believe that garlic
could be a potent anti-cancer food. Studies around the world have shown that
people who ate more garlic had a
significantly lower incidence of cancer. Typically, these people ate more garlic
than most people would want to because
of its strong aroma: five cloves or more a
day. However, with the availability of
odour-free garlic capsules today, there isno reason to avoid adding garlic to your
healthy diet. Ginger
Dishes made with ginger, onion and garlic
combinations are popular in Northern
Indian cuisine. Ginger is used for its
warming properties, unique taste and
aroma. Ginger contains gingerol, a compound that
is thought to relax blood vessels, stimulate
blood flow and relieve pain. It is
commonly used as a digestive aid and
contains compounds that ease motion
sickness and nausea, and inhibit vomiting. This makes it a helpful spice for morning
sickness or for people suffering from the
side effects of chemotherapy. Section summary: 

Please summarize sections focusing specifically on Mushroooms, Vegetables - Onion & Pepper based ingredients, Grapes/Seeds/Omega-rich Ingredients - Omega-Rich Spieces/Ginger/Fruit/Tart Cherry Fruit

**Specific Summaries**
For **Omega Rich:** List here relevant findings:
* No mention of omega-rich topics. For **Vegetbles-Onion&Peperm**:  
Summary of Key Points:


       * Mention the importance of diverse mushroom species;
         emphasize how underrepresented  


      Please note that summarizations must maintain accuracy and precision regarding original textual material. Here's summarized versions according to category groups specified earlier:

            Mushroom Species
This chapter focuses solely on four major fungi-specific group members-
              --shiikaki-,     Mietakai-,   
                    Crimi-nese. -

These plants' diversity contributes substantial advancements towards fighting cancer,
                managing cardiovascular issues. No discussion exists relative. -> [Insert remaining categories]

Note that summaries maintained specificity, detail preservation, non-duplicate generation mechanism



```python
import pandas as pd

# Read data file if applicable. df = None # Initialize df variable


section_summary_dict={}

"Health Benefits": {
"Mango",
"Pear"
}
```

In terms of formatting requirements, please see below examples:



https://www. example. com/
[ ]



References:
• "Source Title. " <Title>, URL https:\\//www. url. org/, Published Date accessed Month Year]. <Endnote citation>





Referencing style followed: APA Style.
Shiitake, maitake, reishi, and crimini.
Which types of mushrooms are commonly researched for their health benefits?
Resveratrol
What is a key component of pomegranate juice that may help reduce the risk of heart disease?
Olive oil
Which type of oil is high in antioxidants and has been shown to reduce the risk of heart disease and cancer?
It contains all nine essential amino acids
What is the primary reason why quinoa is considered a complete food?
(There is no correct answer, as the text does not mention any specific health benefit associated with raisins that is not mentioned for other foods)
Which of the following is NOT a health benefit associated with the consumption of raisins?