Miracle Superfoods - Aine Belton

2006 Aine Belton All Rights Reserved www.miracle-superfoods.
com
1

For Ultimate
Health, Beauty & Longevity

By Aine Belton

2006 Aine Belton All Rights Reserved www.miracle-superfoods.com
2

Disclaimer

The writer of the material present in Niracle Superfoods" believes that a natural
and holistic approach to health and wellbeing are of extreme importance.

The author recognises that within scientific and medical fields there are widely
divergent viewpoints and opinions. This material is written for the express
purposes of sharing educational information and scientific research gathered
from the studies and experiences of scientists, nutritionists, health care
professionals, naturopaths, and informed health advocates.

None of the information contained in this eBook is intended to diagnose, prevent,
treat or cure any disease or medical condition, nor is it intended to prescribe any
of the materials or concepts presented as a form of treatment for any illness or
medical condition.

Before beginning any practise relating to health, diet or exercise, it is highly
recommended that you first obtain the consent and advice of a licensed health
care professional.

The author assumes no responsibility for the choices you make after your review
of the information contained herein and your consultation with a licensed
healthcare professional.

3

Contents

Introduction

Health Insights {i)

Antioxidants and Free Radicals: Combating Aging and Disease
Colourful Clues: The Power of Phytonutrients
Acid-Alkaline Balance for Optimum Health

Miracle Superfoods

Aloe vera
Avocados
Bee Pollen
Blueberries
Broccoli
Chili Peppers
Chlorella 8 Grasses
Chocolate
Coconut
Figs
Garlic
Goji Berries
Green Tea
Hemp Seeds
Nacadamia Nuts
Nettles
Papaya
Parsley
Pomegranate
Pumpkin 8 Pumpkin Seeds
Spinach
Tomato
Watercress

Health Insights {ii)

Raw versus Cooked Foods
Know Your Enemies
The Dangers of Dairy
The Dark Side of Soy
Fats: The Good the Bad and the Ugly
Organic Food
Food Combining

References

4

Introduction

Niracle Superfoods brings you the most health promoting, anti aging, mood
enhancing, disease fighting, nutrient dense, antioxidant rich foods on the planet
- the crme de la crme of the plant kingdom and their miraculous benefits.
These kings and queens reign by virtue of their extraordinary health components
and offer a cornucopia of gifts to the body and its functioning.

With consensus diet trends of the West today, fast life-styles, processed foods
and soil depletion, people aren't getting adequate nutrition for optimum health.
Superfoods, with their opulent supply of nutrients and phytochemicals, serve as
valuable expedients on our path towards healthier living. Besides tasting
delicious they provide greater energy and disease prevention than other foods
and, in addition to the exclusion of deleterious foods and substances can have a
profound impact on the improvement of your health.

Diet and Health

Studies have unveiled just how enormous the impact of diet is on our health,
both positively and negatively. Eating the right foods is not just about fewer
pounds and greater energy, but can significantly extend the length of our life.
Science has proved that the consumption of certain foods and avoidance of
others can reduce the risk of numerous conditions and diseases including cancer,
diabetes, hypertension, stroke, heart disease, arthritis, cataracts and macular
degeneration (age-related blindness).

95 per cent of all people die from heart disease, cancer or diabetes - these top
three killers all having correlations with diet. !n fact, eight of the top 10 causes
of death in the US are diet related.

A huge body of scientific literature links an intake of vegetables, fruit, whole
grains, nuts and beans and the avoidance of meat and high-fat animal products
to less chronic diseases and mortality.

Food is arguably the single most important break-through in the field of non-
drug medicine, and in the light of revelations therein, science is increasingly
turning to nature in its quest for solutions to the growing health crisis.
5

'All that mankind needs for good health and healing is provided in
nature. the challenge to science is to find it.'

- Paracelsus, the father of Pharmacology

!n the US alone a staggering $1.3 trillion was spent on health care in the year
2000. 120 million people are suffering from chronic diseases and 50-plus million
people report autoimmune diseases. !t is believed that by the year 2020, a
quarter of the American population will be living with multiple chronic conditions
with an estimated treatment cost of $1.07 trillion. Obesity is also a huge problem
in the US accounting for over of a million deaths a year, with 2 out of 3
Americans either over-weight or obese.

The 5 A Day for Better Health is a national US initiative to increase the
consumption of fruits and vegetables to between 5 and 9 servings a day in
attempts to reduce chronic diseases such as high blood pressure, heart disease,
diabetes, stroke and various cancers. Founded in 1991 by the National Cancer
!nstitute (NC!) and the Produce for Better Health Foundation, 5 A Day is the
largest publicfprivate partnership for nutrition in the US and includes federal,
state, and local government agencies, industry, and volunteer organisations.

Such efforts reflect just how important diet is to our health. The body becomes
sick when it lacks appropriate nutrition and vitality found so abundantly in
nature's plant offerings.

Contrary to many dieting fables, feeling and looking good has less to do with the
quantity you eat and more to do with the quality of what you eat. Where fruit
and vegetable consumption in general correlates with reduced risks of numerous
diseases, just think what eating the worlds healthiest foods can do for your
health!

And it's not just about preventing disease. These foods are so revitalising and
rejuvenating that you will look and feel fantastic! Once you've experienced their
premier virtues you'll not want to be without them again. Let's face it, who
doesn't want greater health, energy, beauty, well-being and a longer life span.

The properties within foods work collectively as an interrelated team in an
intricate process that produces synergistic results. The true power of nature's
medicine lies in its complete form as whole foods. As Weston A. Price, the
Darwin of nutrition writes, `Life in all its fullness is Nother Nature obeyed'.

Trying to mimic nature or isolate specific chemicals within foods for
supplementation is rarely successful and does not produce parallel results. This is
6
partly because so many active constituents within plants are yet identified and
their complex interactions still unknown.

Miracle Superfoods

As an avid explorer in the field of nutrition and having always been interested in
the inherent qualities in plants and how these can be harnessed for optimum
health, this book was born of great passion and enthusiasm.

The superfoods explored range from more common and commercially available
foods that may already feature in your diet, to those that are less well known
and others that may well be new to you. They are recommended as additions to
your diet and not as exclusive members. Nature provides a rich and beautiful
array of colourful, tasty foods with diverse attributes. When it comes to eating
!'m all for listening to our hearts desire in what feels pleasurable and right for us.
!f we have an urge for pineapple, eat pineapple. !f we fancy pine nuts, eat pine
nuts. Our bodies instinctively know what they need and ultimately they can be
our best guides, particularly the more sensitive our systems become. Obviously,
if we have a coffee or sugar addiction we are likely to crave these substances too
until we adjust to life without them, yet this is no sign we require them!
Similarly, if we've been used to a lot of refined carbohydrates such as white flour
or other high-glycemic foods our bodies may still crave them until our systems
adjust. !n this sense there's a difference between addictive urges and positive
intuitive eating.

As well as the 23 Niracle Superfoods outlined in this book, there are numerous
other chapters that bring you health insights with regard to dietary
characteristics that are important features for your health. These chapters
include Antioxidants and Free Radicals, The Power of Phytonutrients, Acid-
Alkaline Balance, Food Combining, Organic Food, and a wealth of information on
foods that may be harmful to the body (Know Your Enemies, The Dangers of
Dairy and The Dark Side of Soy).

The chapter on Acid-Alkaline Balance lists 50 of the healthiest alkaline foods to
incorporate into your diet in addition to the 23 Niracle Superfoods detailed in this
book.

7

HEALTH INSIGHTS (i)

Antioxidants and Free Radicals:
Combating Aging and Disease

Wouldn't we all like to age gracefully (if at all for that matter!) and ward off the
wrinkly signs and ill symptoms for as long as possible. Keys to longevity may be
more accessible than we think, and it appears our diets play a critical role.
Antioxidants are the knights in shining armor that subjugate the attack of free
radicals in the body, the hazardous molecules that damage cells and procure
aging and disease. Though antioxidants are produced naturally in the body,
these decline with age, hence an increasing need to acquire them from the foods
in our diet.

Before examining antioxidants more closely, it is important to take a look at the
free radicals they serve to neutralize.

Free Radicals

Free radicals are created as by-products in our use of oxygen during metabolism
such as burning food for energy. They are essentially oxidant molecules that are
missing an electron and seek to restore themselves by targeting nearby cells in
an attempt to recover this electron, potentially harming enzymes, DNA, proteins
and cell membranes in the process. This damage can mutate cells and alter cell
function, increasing the risk of numerous diseases and chronic conditions
including arthritis, diabetes, cataracts, cancer, heart disease and stroke. Free
radical damage is regarded by many as the cause of aging itself and its
associated degenerative symptoms and diseases.
8

Antioxidants

Antioxidants serve to mitigate the harmful effect of free radicals by giving up an
electron and stabilising them in the process. Although we produce many of our
own antioxidants within the body, food provides an essential source for these
key players of our defence system. vitamins, minerals and phytonutrients can all
have antioxidant properties. The most common examples include:

vitamins A, C and E

Selenium, magnesium and zinc

Carotenoids and Flavonoids

Coenzyme Q10

Alpha-lipoic acid

Harmful free radicals, as well as generated within the body, can also come from
our environment - pollution, radiation, unhealthy foods, bacteria, viruses,
cigarette smoke and Uv light. As there are many different types of free radicals
in the body, a wide range of antioxidants are required to protect against them.

Scientists at the USDA (United States Department of Agriculture) have developed
a rating scale that measures the total antioxidant capacity of a given food. This is
known as the ORAC score (Oxygen Radical Absorbance Capacity).

According to studies on animals and human blood at the Human Nutrition
Research Center on Aging at Tufts in Boston, high-ORAC foods may slow aging
processes in the body and brain. Results found that high ORAC foods such as
blueberries and spinach could increase the antioxidant power of human blood by
10-25, prevent loss of long-term memory and learning ability in middle-aged
rats, and protect rat blood vessels against oxygen damage.

Free Radicals and Aging

As we age, free radical levels rise, and yet the body falls short in producing
necessary amounts of antioxidants to meet this challenge. For example, cells
9
generate more of the oxidants hydrogen peroxide and superoxide, yet levels of
the necessary antioxidant glutathione decline.

The Free Radical Theory Of Aging, first proposed by Harman in 195+, is
supported by cross-species examination with regard to life span, free radical
damage and antioxidant defence. For example, the white-footed mouse lives
about twice as long as the house mouse (8 versus + years), with the former
found to generate less oxidants and have higher levels of antioxidants. Similarly,
the pigeon and rat have similar body weight and metabolic rates, yet the pigeon
lives a remarkable 8 - 10 times longer than the rat. As Beckman and Ames write
in The Free Radical Theory of Ageing Natures (1998), `Together, interspecies
comparisons of oxidative damage, antioxidant defences, and oxidant generation
provide some of the most compelling evidence that oxidants are one of the most
significant determinants of life span.'

very recent evidence comes from a study on dogs at the University of Toronto by
Dr. Dwight Tapp and colleagues (2005) who found that òld dogs that were on
an antioxidant diet performed better on a variety of cognitive tests than dogs
that were not on the diet. !n fact, the dogs eating antioxidant-fortified foods
performed as well as young animals'.

Further, research by Dr. Rabinovitch and his team studying aging at the
University of Washington, Seattle, found that mice who were engineered to
produce high levels of an antioxidant enzyme (catalase), lived 20 per cent longer
and had less heart and other age-related diseases (published in The
!nternational Journal of Food Sciences and Nutrition, 200+).

!n understanding the role free radicals play in the onset of aging and disease, it
becomes clear just how vital it is to provide our bodies with as many protective
antioxidants as possible. The superfoods in this book are renowned for their
outstanding antioxidant properties, as well as other health promoting and
disease-fighting attributes, which combined promote longevity and help prevent
diseases from getting their foot in the door.

10
The Power of Phytonutrients

Along with vitamins and minerals there are literally 1000's of active compounds
in plants known as phytonutrients. These are responsible for the colour, smell
and taste attributes of plants and serve to protect them from diseases, insects,
injuries, pollutants, drought, excessive heat and ultra-violet light. They are
increasingly recognised for their astonishing health virtues and are a rapid
growing field of research. There is a growing scientific consensus that
phytonutrients play an active role in the prevention of chronic and degenerative
diseases as well as other more general remedial actions such as reducing blood
pressure, lowering cholesterol, detoxifying the blood, relieving allergies and
neutralising free radicals.

Dr James Duke of the US Department of Agriculture states that Òne gram of
preventative phytonutrients is better than a ton of curative drugs'. We are only
at the tip of the iceberg with regard to our knowledge and understanding of
these amazing compounds, with around only 10 percent yet identified.

Common groups of phytonutrients include carotenoids, flavonoids (a sub-class of
polyphenols) and phytoestrogens as examined below. You may wish to refer to
these in reference to their their mention at times during the reading of this book.

As phytonutrients are typically the colourful attributes in plant foods, eating a
rainbow array of fruits and vegetables will provide a diverse and plentiful supply
of these remarkable substances. They are particularly concentrated in the skins
of plants which is one reason why berries, for example, provide a rich
concentration with such a high skin-to-flesh ratio. Aim to eat your nuts whole
and avoid peeling vegetables where flavour permits.

Carotenoids

Carotenoids are the natural pigments that typically give fruits and vegetables
their red to yellow colouration, though they are also found in rich green
vegetables such as spinach, kale and broccoli.

Carotenoids serve several important functions, perhaps the best known being
their ability to create vitamin A within the body. They also act as powerful
11
antioxidants, mopping up free radicals that damage cells, and play an important
role in protecting the skin and eyes from exposure to Uv light.

Research has linked carotenoids to decreased risks of heart disease, vision
problems (cataracts and macular degeneration) and various type of cancer
(including lung, skin, colon, bladder and breast).

Several hundred carotenoids have been identified though only thirty-four found
to exist in the blood. The most common of these include beta-carotene,
lycopene, lutein and zeaxanthin. Carotenoids work best as a team and in
conjunction with other nutrients.

Foods Rich in Carotenoids include:

vegetables: red, orange and yellow peppers, carrots, pumpkin, sweet potatoes,
butternut squash, spinach, broccoli, kale, spring greens, avocados and peas

Fruits: Apricots, oranges, mangoes, peaches, cantaloupe and watermelon,
papaya, kiwi fruits

Beta-carotene:

Probably the most renowned of the carotenoids, these orange to yellow pigments
are marvellous antioxidants and also have anti-inflammatory properties. Studies
have associated higher levels of beta-carotene intake with lower levels of heart
disease and certain cancers. Beta-carotene prevents the oxidation of cholesterol
that would otherwise build up in the arteries and contribute to stroke and heart
attack.

Beta-carotene is converted by the body into vitamin A, now recognised as vital
for the development and growth of the body as well as immune function, vision,
cell membranes and skin and hair.

Beta-carotene works best in synergy with other carotenoids as well as nutrients
that when combined optimise its functioning. !ts anti-cancer properties, for
example, are most effective with the presence of other carotenoids, vitimans C
and E and selenium. This highlights the relevance of interactions between
chemical compounds. Taking concentrated isolated beta-carotene supplements
has yielded unpredictable results.

Rich sources of beta-carotene include carrots, tomatoes, bell peppers, mangoes,
pumpkin, sweet potatoes, squash and papaya.

12
Lutein:

Lutein has been discovered to reduce the risk of cataracts and macular
degeneration as well as certain cancers. Always found in partnership with
zeaxanthin, these carotenoids are essential for eye health and are powerful
protectors against cataracts and age-related blindness (macular degeneration).
They also protect the eyes from the damage of sun rays.

Lutein is found in deep green veggies such as kale, spring greens, broccoli,
spinach, Brussel sprouts, Swiss chard, peas and romaine lettuce.

Zeaxanthin:

Zeaxanthin is always found accompanying lutein, and is significantly related to a
reduced risk of macular degeneration, the leading cause of visual impairment in
the over fifties.

!t is most prominent in yellow foods such as egg yolks, corn, orange peppers and
squash, though is also found along side lutein in green vegetables.

Lycopene:

This is the red pigment found abundantly in tomatoes as well as in watermelon,
red peppers, papaya, guava, pink grapefruit, apricots and blood oranges.
!t is particularly associated with a reduced risk of prostate cancer as well as
other cancers, and is a phenomenal antioxidant, twice as powerful as beta-
carotene. !t is also the most dominant of carotenoids, constituting around 50
per cent of all carotenoids found in the serum. !nterest in the properties of
Lycopene grew aside discoveries from epidemiological studies that people who
ate large amounts of tomatoes were less likely to die of various cancers.

Flavonoids

Flavanoids are members of the Polyphenol group of phytonutrients and are
found in virtually all plants. They are responsible for the kaleidoscope of colours
in vegetables, fruits, grains, seeds, leaves and flowers, and have powerful
antioxidant, disease-fighting and health-promoting properties. As Nichael
Nurray, author of the Encyclopedia of Natural Nedicine writes, `Flavonoids
appear to modify the body's reactions to other compounds such as allergens,
viruses and carcinogens as evidenced by their anti-inflammatory, anti-allergic,
antiviral and anti-cancer properties'. !n short, they are hugely beneficial in
staving off illness and disease.
13
There are various sub-groups of flavonoids, such as flavones, isoflavones,
flavanols and anthocyanins, each housing hundreds of these remarkable
substances, of which there are more than 6,000. Common examples include
quercetin, catechin and anthocyanins.

Especially rich sources of flavonoids include berries, grapes and apples as well as
onions, broccoli, green and black tea and chocolate (see superfood chapter on
chocolate).

The antioxidant functions of these chemicals are heightened by the presence of
vitamin C (and vice versa).

Phytoestrogens

Phytoestrogens are a group of naturally occurring compounds found in certain
plants that are structurally similar to estrogen hormones and hence can bind to
estrogen receptors in the body. They are thought to hold promise for
postmenopausal women because of both anti- and pro-estrogenic effects in the
body (anti-estrogenic in breast and uterine tissue and pro-estrogenic in bone and
brain and lipid metabolism). These ideal attributes offer protection from heart
disease, osteoporosis, and Alzheimer's disease without increasing the risk of
hormone-dependent cancers of the breast and uterus that higher levels of
estrogen are associated with (both naturally occurring and from hormonal
therapy)

There are 3 major classes of phytoestrogens:

!soflavones - found in legumes and soy (though unfermented soy products have
health risks)

Lignans - most widely available in Western diets, found in seeds, whole grains,
berries, fruit, vegetables and nuts

Coumestans - found in broccoli and sprouts.

Foods containing phytoestrogens include: beans, sprouts, spinach, cabbage,
grains and soy (though unfermented, processed soy products, as will be
discussed, can be deleterious to health - see chapter The Dark Side Of Soy).

14
Acid-Alkaline Balance

A balanced pH in the body is imperative for health and resistance to disease. To
achieve this it is important to ensure you include predominantly alkaline foods in
your diet such as fresh vegetables and fruits which contain alkalising minerals
like magnesium, calcium, and potassium.
Acidity can give rise to an internal environment susceptible to disease. Further
more, the body is forced to use up its alkaline reserves and borrow minerals from
bones, soft tissues, body fluids and organs in the attempt to neutralise the acid
and remove it safely from the body. This creates a strain on the body and can
lead to damage such as osteoporosis.
!f you are sick, most likely you are acidic. Research shows that an acidic blood
will:
Decrease the body's ability to absorb minerals and other nutrients

Decrease the energy production in the cells

Decrease its ability to repair damaged cells

Decrease its ability to detoxify heavy metals

Nake tumor cells thrive

Nake the body more susceptible to illness and fatigue

Acidosis, the term used for an acidic system, is associated with a wide range of
health problems and chronic diseases that include stomach ulcers, arthritis,
water retention, bladder and kidney conditions, diabetes, weight gain, increased
free radical damage (contributing to cancerous mutations and symptoms of
aging), poor digestion and elimination, fungal overgrowth, hormone imbalance,
chronic fatigue, osteoporosis, heart disease and cancer.

Our sensitivity to pH levels can be observed in our blood that requires a stable
pH of around 7.+. Even small fluctuations can be severely dangerous; if it lowers
15
to barely acidic at 6.95 one can die, or conversely, up to 7.7 and titanic
convulsions occur. The body's mechanisms for maintaining this level involve, as
mentioned, the withdrawing and disposal of relevant minerals from bones, fluids
and tissues, weakening the system as a result.

Acid Foods

Foods that acidify the body include sugar, meat, dairy products, eggs, fats and
oils and most grains (except millet, quinoa and amaranth). As Gillian NcKeith
notes in her book Living Foods, `When metabolised, these foods produce large
amounts of chlorine and toxins.'
Unfortunately, today's typical Western diet contains a very high proportion of
acidic foods, far greater than the recommended 20 - +0 per cent. High-protein
diets are also high-acid diets and in this sense not a preferable consideration.
Processed and refined foods such as white flour and sugar, artificial sweetners,
ready-made meals, salt, cooking oils, processed meats, battery eggs, cows milk,
carbonated drinks, alcohol, coffee, cakes, ice-cream, chocolates and biscuits are
among the worst culprits for acidity, many of which will be explored in the later
chapter Know Your Enemies.
Some of the `best' acid foods to incorporate into your diet include:
Brown Rice
Nuts and seeds
Beans and lentils
Oats
Fish -Salmon, trout, mackerel, sardines and other cold-water fish are rich in
protein and valuable omega-3 oils. Ensure you choose wild or organic options as
farmed fish can contain unhealthy chemicals.

Alkaline Foods

Fresh fruits and vegetables are the essential life-giving alkaline foods needed to
counter balance acidity in your diet, and should be consumed in far greater
16
quantity. As a general rule of thumb an 80 - 20 division between alkaline and
acid foods respectively is advised. This +:1 ratio was first proposed by Swedish
nutritionist and nobel prize winner Ragnar Berg who pioneered research into the
relationship between health and acidity. !t is also recommended by
internationally acclaimed nutritionist and naturopathic physician, Dr Paavo Airola
among others in the field. You may not always achieve these proportions, yet it
is worth keeping them as a goal in mind. Bulk up your diet with vegetables and
fruits and you'll be well on the way.
!n addition to the amazing 23 foods brought to you in this book, below is a list of
50 of the healthiest alkaline foods you can include in your diet. That gives you a
73-long `best foods list' to keep in mind when shopping:
Almonds Grapes
Amaranth Green Beans
Apples Kale
Apricots Kiwi Fruit
Artichokes Leeks
Asparagus Lemons
Aubergines Limes
Bananas Lettuces
Barley Grass Nangos
Beetroot Olive Oil
Berries (of all kinds) Onions
Brussel Sprouts Oranges
Buckwheat Okra
Cabbage Parsnip
Carrots Pears
Cauliflower Peas
Celeriac Peppers
Celery Pineapple
Collard Greens Quinoa
Chestnuts Radishes
Cucumber Sprouts
Dates Squash
Fennel Swiss Chard
Flaxseed Oil Wheat Grass
Grapefruit Watermelon
17

This list doesn't include fresh herbs which are also alkalising and incredibly
healthy with a broad spectrum of medicinal traits of which there are many books
on. Spices also have wonderfully healing properties and are valuable ingredients
to include in your diet.

Whether a food is acid or alkaline-forming in the body does not actually correlate
with the actual pH of the food before intake. For example many acidic tasting
foods like berries, apple cider vinegar and lemons have an alkalising effect within
the body due to the end-products they create after digestion and assimilation.
Similarly, if you test the pH of meat before ingestion it will show up as alkaline
yet it leaves an acidic residue within the body, hence is acid-forming.

Robert O. Young and The New Biology

According to Dr. Robert O. Young, the over-acidification of the body is the single
underlying cause of all disease. When the body has an adequate alkaline
balance, germs are simply unable to thrive. Young terms this paradigm of health
`The New Biology' and states in his book The pH Niracle that `the single
measurement most important to your health is the pH of your blood and
tissues-how acidic or alkaline it is.' As mentioned, acid-forming foods like meat,
dairy, oils and sugar as well as processed junk foods, smoking, drinking and
environmental pollutants, create toxic acid wastes and chemical by-products that
swing the pH of the body out of balance.
Acidifying your internal fluid environment which is responsible for transporting
food and oxygen to your cells and removing wastes is, in Young's analogy, like
polluting a fish tank, the `fish' being our very cells and organs that then struggle
to survive.
Young believes that even weight issues are an acid problem. The body creates
fat cells to carry acids away from organs in an attempt to protect them, hence
fat is a response from the body to its acidic state.
With the exception of the nuts and seeds (hemp, pumpkin and macadamia), the
Superfoods explored in this book are all alkaline.

18

MIRACLE SUPERFOODS

Aloe Vera

Anti-Inflammatory

Anti-Microbial {Fights Bacteria, Fungi & Yeasts)

Gastric Aid: Enhances Digestion, Elimation & Gut FLora

Immune-Boosting

Skin Healing & Tissue Repair

Beautify Aid: Collagen Booster & Moisturizer

19
Growing in dry and hot regions of Europe, America, Africa and Asia, aloe vera is
a succulent and member of the lily and onion family, related also to garlic and
asparagus.

There are actually more than 250 varieties of this cactus-like plant, but only a
handful with medicinal and nutritional value, the most potent and commercially
renowned being Aloe vera Barbadensis Niller. The name Aloe vera or True Aloe
is likely derived from the Arabic work Alloeh meaning `shining bitter substance'.
!t has been recognised for its benefits for thousands of years and used by the
ancient Egyptians, Greeks and Romans as well as the Chinese and !ndians.

The benevolent offerings of this plant have inspired names such as Nedicine
Plant, Wand of Heaven, Burn Plant and Plant of Life. !t is said the Egyptian
queens Cleopatra and Nerfertiti used the plant for it's beautifying benefits, and
that Alexander the Great was persuaded by Aristotle to conquer the island
Socotra for it's bounty of aloe to treat their injured soldiers.

The inside water-based gel of the aloe plant is where the magic lies, containing
around 200 active compounds and over 75 nutrients. These include 20 minerals,
18 amino acids and 12 vitamins (even vitamin B12 - one of the very few plant
sources of this vitamin). The outer rind of the leaf has no particular nutritional
value and is best avoided as it contains aloin, a powerful laxative.

As well as a legion of nutrients, aloe gel houses several different enzymes that
help to digest food and reduce inflammation, and anthraquinones -
phytonutrients which have anti-microbial and pain-relieving properties and can
aid assimilation in the intestines.

The plant also contains a number of essential saccharides that serve the immune
system and aid detoxification. These are the moisturizing agents of the plant.
Some stick to the lining of the gut forming a protective barrier preventing the
absorption of unwanted substances. Aloe also houses saponins; soapy
substances that have cleansing effects and anti-microbial action against bacteria,
viruses and fungi. There are also + plant steroids in the gel that work as anti-
inflammatory agents.

Young and Beautiful Skin

Aloe vera is amazingly healing to the skin, internally and externally. Whatever
the condition or irritation, be it a burn, eczema, wound, mouth or stomach ulcer,
aloe's action on surfaces and membranes heals and repairs.

20
!t has been a used as a beautifying ingredient for centuries. A growing
awareness of it's virtues in recent years has led to a resurgence of aloe vera in
the cosmetic industry where it can be found in hundreds of products for skin and
hair.

Aloe vera works by moisturising and hydrating the skin and stimulating the
production of collagen fibres to rejuvenate the skin and create a youthful,
wrinkle free complexion. !t also smoothes the skin by fusing the more flaky skin
cells together.

Aloe vera contains the polysaccharide glucomannan which is the principle
moisturising agent in aloe and works to nourish and soften the skin. Further, the
essential fatty acid gamma-linolenic aids wound healing and has anti-
inflammatory action, and plant hormones such as gibberkin stimulate protein
synthesis which can also assist the wound healing process.

!n the article Aloe vera: Nyth or Nedicine, Dr Peter Atherton notes that aloe also
interferes with the enzyme responsible for producing the dark melanin deposits
in the skin known as liver spots, which if applied regularly and for long enough
have been said to actually cause such spots to disappear.

Gastric Aid

There is anecdotal evidence of the anti-inflammatory effects of aloe on gastric
conditions and favourable results have been shown in the treatment of peptic
ulcers. Aloe has also been found to aid digestion and elimination and normalise
bacteria in the gut.

A study by Dr. Jeffrey Bland of the Linus Pauling !nstitute of Science and
Nedicine in California found that aloe vera had several observed effects. These
included better protein digestion and absorption, faster transition of food through
the bowel and a normalisation of stool bacteria (as compared to the previous
high yeast levels in some subjects). !ntestinal flora was normalised and yeast
levels lowered. These findings prompted Dr Peter Atherton, author of The
Essential Aloe vera, to examine the effects of aloe vera as a treatment for
!rritable Bowel Syndrome (!BS) and he reported that it `worked well in the
majority of patients who tried it.' He noted, however, that although Aloe vera
suppressed the symptoms of !BS it was in no way a cure as they returned not
long after stopping treatment.

Anti-inflammatory
21

Aloe vera has numerous compounds with anti-inflammatory actions. One of
these is the enzyme bradykininase that reduces skin inflammation and
corresponding pain and discomfort. The + plant steroids in aloe (campesterol, b.
sisosterol, lupel and cholesterol) have notable anti-inflammatory effects, as does
salicylic acid (an aspirin-like compound which also possesses anti-bacterial
properties).

Dr. Peter Atherton in Aloe vera: Nyth or Nedicine reports of the beneficial effects
experienced by patients with arthritis and asthma who took aloe vera. Those
with arthritis under the influence of aloe vera were able to reduce the number of
anti-inflammatory and pain killing tablets to a level that no longer caused side
effects, and asthma sufferers were able to cut down their usage of inhalers.

Immune System Booster

Glucomannan, the main compound in aloe vera, stimulates the immune system
resulting in increased activity of macrophages, the white blood cells that protect
and detoxify the body by engulfing harmful substances. !n Dr. Pittman's article,
!mmune Enhancing Effects of Aloe (1992), he reports how glucomannan in aloe
vera has a direct impact on the immune system, stimulating the activity of
macrophages, monocytes, T-cells and anti-bodies.

Anti-bacterial

Aloe vera has been found to be effective against numerous kinds of bacteria and
fungi. Leading nutritionist Dr. Gillian NcKeith in Living Foods For Health, reports
of its benefits for yeast-related conditions.

As well as more common bacteria, aloe vera appears to be effective against
strains such as NRSA. Dr valerie Ferro is currently working to identify a chemical
in aloe vera that kills bacteria which have become resistant to antibiotics. Dr
Ferro became interested in aloe vera after she took aloe for her asthma caused
by hay fever and her symptoms which she had suffered since the age of 10
disappeared. Of investigations so far she reports: `! had some Honours project
students working on different kinds of bacteria including Shigella, which causes
diarrhoea, and E.coli. They were using concentrated aloe vera on bacterial
cultures and found that even at low concentrations the bacteria could be killed'.
She also reported that Dr Fatma Habeeb, a clinical microbiologist from Kuwait
University and former PhD student in the !mmunology Department, `suggested
that if it worked on intestinal bacteria, it could work on organisms like NRSA. Dr
Habeeb tested different aloe vera extracts on clinical isolates of NRSA obtained
22
from Glasgow Royal !nfirmary and found them to be effective, even on the
strains that are 'all-drug resistant'.'

Help for Diabetes

!n one study by Dr. Bunyapraphatsara et al. (1996) at the Nahidol Nedical
University and Hospital in Thailand, patients given one tablespoon of aloe vera
juice twice a day experienced normalised blood sugar levels and reduced
triglyceride levels after only 2 weeks.

Quality Aloe Vera

!n choosing your aloe vera it is best to purchase large fresh aloe vera leaves if
possible. These can be delivered to your home. Scrape out the inner gel and
blend with fruit, juices or water to ensure you benefit form aloe in its most
potent and unrefined form with all its biological substances in tact.

One large aloe leaf will be plenty for a weeks supply to smooth, plump up and
beautify your skin, balance and rejuvenate your digestive system and boost your
immunity. Less than a palm-sized amount of the inner gel is enough for a single
dose and the leaves stay fresh for at least two weeks, more so if refrigerated.
You can blend the fresh aloe with fresh fruit, water or rice milk for a tasty shake.
!t has a very slight bitter edge to the taste, though with fruit this goes unnoticed.

!f you are aiming for a liquid aloe drink, try to find one with the highest
concentration of aloe and the lowest additives. For aloe to be available
commercially some preservatives will need to be added to ensure the plant
extract is stabilized and does not rot or ferment, so opt for ones with the most
benign preservatives. Fresh, however, is best.

Aloe Contains:

Vitamins

All vitamins excluding vitamin D.
Especially rich in vitamin A (beta-carotene), C and E.
Contains some B12

Minerals

23
Calcium
Sodium
Potassium
Nanganese
Nagnesium
Copper
Zinc
Chromium
Selenium
And more (20 in total)

Phytonutrients

Nono and Polysaccharides (eg glucomannan)
Saponins
Anthraquinones
Salicylic acid
Plant Hormones (e.g. gibberkin)
+ plant steroids (fatty acids)

Other

Enzymes
20 amino acids

24

Avocado

Healthy Monounsaturated Oil

Master Antioxidant Glutathione

Lots of Carotenoids

Rich in Vitamin E

Super High in Fibre, Potassium & B6

Records of this sumptuous green fruit date way back to 8,000 BC in south-
central Nexico. The Aztecs called the avocado ahuacatl, meaning testicle,
perhaps in part due to the visual appearance of the fruit hanging in pairs off the
tree, and considered it to be a sexual stimulant. !t has also been called an
alligator pear because of its green leather-like skin and shape. Avocados are now
grown in most tropical and subtropical countries, the major commercial
distributors including the United States (Florida and California), Nexico, the
Dominican Republic, Brazil and Colombia. There are literally hundreds of varieties
and though regarded as a savoury food by many, are enjoyed by Brazilians in
desserts and shakes.

25
The smooth, unctuous flesh of the avocado with its melt-in-the-mouth texture
makes for a delectable eating experience; it's creamy, mild and nutty flavour
rendering it a compatible side to virtually any meal. Nany resist the pleasures of
this fruit because of its high fat content, yet the oils in avocados are beneficial
and nutritious and can even lower bad cholesterol and aid weight-management.
!n addition, avocados are supremely rich sources of potassium, vitamin B6, fibre,
protein and folate as well as vitamins C and E and carotenoids, and are a
renowned beautifying ingredient for the skin.

Healthy Oils

Like olive oil, avocados provide monounsaturated oils that are an ally to health.
These fats speed up the basal metabolic rate and provide the body with
necessary oils that might otherwise be sought from less desirable sources. Eating
Avocado also promotes a sense of fullness and provides an array of vital
nutrients, both of which alleviate the appetite hence helping to satiate cravings
and aiding weight control.
Nonounsaturated fats provide essential fatty acids for healthy skin and the
development of body cells. Acknowledged for their role in lowering bad (LDL)
cholesterol, they are thought to assist in reducing the risk of heart disease. The
high consumption of olive oil in Nediterranean countries is considered to be one
of the reasons such countries have lower rates of heart conditions.
One of the monounsaturated fats in avocados is oleic acid, recently discovered to
offer protection against breast cancer. Scientists at the Northwestern University
in Chicago found that oleic acid sharply cut levels of a gene thought to trigger
the disease, as well as boost the effectiveness of a breast cancer drug called
herceptin. Oleic acid is especially bountiful in olive oil.

Potassium King - Ally to the Heart

Avocados are a premier source of potassium. Of thirty-four common and tropical
fruits and vegetables, avocados came out tops (bar a few tropical vegetables
with parallel levels) containing more than twice the amount found even in
bananas, a reputed source for the mineral (Smith et al. 1983). Potassium is
essential to cardiovascular health and well known for providing significant
protection against high blood pressure, heart disease and stroke. The U.S. Food
and Drug Association have authorised a health claim that states: `Diets
containing foods that are good sources of potassium and low in sodium may
26
reduce the risk of high blood pressure and stroke.' The avocado has about 52
times as much potassium as sodium. Further more, vegetables rich in potassium
such as potato and squash are often cooked reducing levels. Potassium also
helps promote muscle activity and prevent cramp, one reason modern day
athletes can be found with a banana in their sports bag - an avocado would be
better alternative.

The folate in avocados (one cup providing nearly quarter of the recommended
daily amount) is also a great for heart health. A huge, long-term study of over
80,000 women published in the Journal of the American Nedical Association by
Rimm et al. in 1998, revealed that those with higher dietary intakes of folate had
a 55 per cent lower risk of heart attacks and heart disease.

Glutathione - The Master Antioxidant

Glutathione is one of the body's most powerful antioxidants and an exceptionally
healing agent with anti-carcinogenic potential. High levels are found in the liver
where the elimination of toxic materials takes place.

Glutathione is effective against pollutants such as cigarette smoke and exhaust
fumes as well as ultra-violet radiation. Research is currently exploring the
potential benefits of glutathione for numerous conditions including cancer, heart
disease, memory loss, arthritis, Parkinson's disease, eczema, liver disorders,
heavy metal poisoning and A!DS.

Other foods that contain naturally occurring glutathione include watermelon,
asparagus, grapefruit, strawberries, orange, tomato, broccoli, okra, cantaloupe
melon peach, zucchini, and spinach. As a note, vitamin C raises glutathione
levles by helping the body manufacture it.

Carotenoid Punch

!n addition to beta- and alpha-carotene, avocados contain superior amounts of
the carotenoid lutein, more than in all commonly eaten fruits, along with its side-
kick zeaxanthin. Lutein, found predominantly in rich green vegetables such as
spinach, kale and broccoli is particularly well-known for its abilities to prevent
against cataract and age-related blindness.

27
Recent research published in the January 2005 issue of the Journal of Nutritional
Biochemistry, found that an extract of avocado containing the above mentioned
carotenoids and vitamin E inhibited the growth of prostate cancer cells. !t was
the synergy of combined carotenoids that proved to be effective, as isolated
lutein had no effect.

The monounsaturated fat in avocado has a role to play here, as carotenoids are
fat-soluble, hence some fat needs to be present for their absorption into the
bloodstream. A study published in the Narch 2005 issue of the Journal of
Nutrition (Nuray et al., 2005), found that adding avocado to salsa increased the
lycopene and beta-carotene absorption from the tomatoes by +.+ and 2.6 times
respectively, as compared with the average amounts absorbed from avocado-
free salsa.

Antioxidant Power

The sheer antioxidant force of glutathione and carotenoids, in addition to
vitamins C and E and copper and iron (two mineral constituents of antioxidant
enzymes) make avocados a great ally in protecting against free radical damage
that can otherwise contribute to the degenerative symptoms of aging and
disease.

Bursting with B6

Avocados win hands down among fruit and vegetable contenders with respect to
vitamin B6 content, containing three times the amount found even in bananas.
B6 is an important vitamin for the nervous system, red blood cells, teeth and
gums and very helpful for pre-menstrual tension.

Fibre

Avocados also have superior concentrations of both soluble and insoluble fibre.
Of the thirty four fruits and vegetables analysed by Smith et al.(1983), the
avocado came close to top for it's quantities of both, with only broccoli and
guava surpassing in amounts of soluble fibre and peas for their amount of
insoluble fibre. Fibre is a key component in the prevention of chronic disease. As
Anderson (1990) notes in Dietary Fiber and Human Health, `High fiber intake
lowers the risk for cardiovascular disease, some cancers, hypertension (high
blood pressure), diabetes, and obesity.'

28

Avocado Contains:

Vitamins

C and E
B vitamins: Pyridoxine (B6), folate and B12
Traces of pantothenic acid, niacin, riboflavin, thiamin
Minerals

Potassium
Phosphorus
Calcium
Zinc
Copper
!ron

Phytonutrients

Carotenoids:

Lutein and Zeaxanthin
Beta-carotene
Alpha-carotene

Other

Fibre
Nonounsaturated oil

29

Bee Pollen

Premiere Protein Source

Nutritional Dynamo

Increases Strength & Stamina

Boosts Immunity & Builds Blood

Anti-Aging

Enhances Libido

Lowers Cholesterol

Promotes Healthy, Beautiful Skin

Aids Weight Control

Antibiotic

Protects against Radiation and Chemotherapy

30
This gold of nature has been treasured for thousands of years, praised in the
Bible (where bee's nectar is mentioned 68 times), the Torah, the Koran, Chinese
and Egyptian scrolls and the writings of ancient Greece and Rome. The Sanskrit
Hindu book Rig-veda, over 2,000 years old, speaks of bees with reverence -
vishnu, the powerful protector of the Hindu trinity of gods often symbolised as a
blue bee on a lotus flower. Wise to the virtues of bee products, the forefathers of
medicine such as Hippocrates, Pliny and Pythagoras prescribed them for their
healing properties.

The astonishing nutritional value of bee pollen has led to claims that it is a
perfect food. These tiny particles - the male seed of flowers and the food of
young bees, contain virtually all nutrients required by the human body. Pollen is
around +0 per cent protein, of a highly digestible form that can be readily
assimilated. !t also contains at least 16 vitamins and 28 minerals, a host of
enzymes, hormone precursors (that stimulate hormone production and help
deter ageing), lecithin, efficacious fatty acids, nucleic acids and antioxidant
phytonutrients as well as yet identified components.

Justin O. Schmidt, on completing an extensive study at the USDA Agricultural
Research Centre on the nutrition of bee pollen concludes that, `pollen is a food
source par excellence that is probably not exceeded by any other food.' He
further remarks that pollen is àn excellent food supplement which can enhance
the health and well-being of individuals, especially those who otherwise might
have an unbalanced diet.'

Support for pollen as a complete food has come from research by Robert
Delperee of the Royal Society of Naturalists of Belgium and France who
discovered that rats could live for several generations on pollen alone, remaining
healthy and fertile and showing no signs of distress.

Pollen has been reputed for a wide range of uses. These include boosting
immunity, increasing energy and stamina, regulating digestion, lowering
cholesterol, healing the skin, suppressing the appetite, reducing cravings and
addictions, improving fertility, preventing anaemia, relieving prostate disorders,
deterring infectious diseases, enhancing longevity, boosting libido, protecting
against radiation and chemotherapy, aiding the immune system and supporting
the treatment of cancer.

Collecting pollen is an intricate process for honeybees. The pollen is scraped
from the flower using front legs and jaws, moistened with honey. The thick
bristles on their legs, called pollen combs, collect and brush this powder from the
bees coat and legs whilst in mid-flight and with a artful movement press it into
baskets on the outside of their tibias, one full basket providing a single pollen
granule - magic!
31

Pollen is still somewhat of a mystery to science and cannot be successfully
synthesised. When manmade pollen is fed to bees they die. There are likely
unidentified compounds that contribute to the power of this substance, and the
process of collection and formulation of pollen may effect the properties and
effects of this food.

Fighting Infections

Pollen is known for its antibiotic activity and has been shown to inhibit the
growth of numerous bacteria and appears to offer effective resistance against
colds and flu. Swedish doctor Stephen Nark-vendel (1978) reported that of the
300 families that normally suffered chronic colds over the winter, 75-80 per cent
showed no illness when treated with pollen. Another Swedish physician Dr.
Klapsche, conducted a trial on 510 people that were administered pollen against
a flu epidemic - 98 per cent remained free from flu symptoms.

Cholesterol-lowering

Regular consumption of bee pollen has been shown to reduce bad HDL
cholesterol and triglycerides and raise healthy LDL cholesterol. As such bee
pollen can protect against arteriosclerosis and stroke.

Anti-Cancer Properties

!t appears beekeepers don't get cancer. !n an international search for cancer
among beekeepers by Dr. B. Beck, who used Bee venom Therapy from 1935 to
19+2, only one case was found. Nore recently, in a two year investigation by Dr.
Jarvis together with beekeeper Charles Nraz not a single case of cancer amongst
beekeepers was discovered, nor did they learn of anyone who had died from the
disease. They did find one man who had had Hodgkin's disease before becoming
a beekeeper yet was cured of the disease after beginning his occupation.
Whether it is the therapeutic influence of bee venom, bee pollen or a
combination is curious.

There is little clinical research on the effects of pollen against cancer, though an
early study by William Robinson of the Agricultural Research Administration
(USDA), published in 19+8 in the Journal of the National Cancer !nstitute,
32
observed anti-tumour effects. Nice that had been bred to develop fatal tumours
(with a 100 per cent incidence and average appearance at around 33 weeks),
had a significant delay in the onset of tumours by an average of 9.8 weeks
when fed pollen, with several mice still alive at 56 weeks and over when the
tests were terminated.

Protects Against Radiation and Chemotherapy

At the University Women's Clinic in vienna, Professors Weghaupt and Gitsch led
a study on 25 patients receiving radiation therapy. Extensive blood enzyme tests
revealed that of the 15 supplemented with pollen there was a decrease in the
side effects of radiation as compared with the 10 that had received no pollen.
Their concluding comments were: `We see the marked effectiveness of a pollen
diet shown both subjectively and in laboratory findings.'

A study by Dr. Hernuss et al. at the University of vienna on women receiving
chemotherapy for inoperable uterine cancer, found that pollen supported the
treatment and significantly reduced the negative side effects of the drug. Those
given pollen had a greater number of antibodies and cancer-fighting immune
cells, as well as higher levels of oxygen carrying red bloods cells than controls.
They also experienced less nausea and hair loss as well as improved sleep.

Blood strengthening and Immune Boosting

Bee pollen has been found to increase white blood cell count, the lymphocytes
that serve to clear harmful substances and dysfunctional cells from our systems.
Pollen also increases gamma globuins - blood proteins which assist our
resistance to disease.

!t is perhaps not surprising then that in 1992, Dr. R. Chandra from the John
Hopkins University found that elderly people who were supplemented with
moderate amounts of bee pollen had an increase in immunity and decrease in
risk of infections. He also demonstrated a direct link between a strong immune
system and levels of iron, zinc, B6 and beta-carotene, all common components in
pollen.

As well as white blood cells, pollen can increase haemoglobin count and iron
levels, and as such can be restorative for anaemic conditions.

33
Anti-Allergenic

Bee pollen may also protect against the allergies caused by wind-borne pollen
that can trigger hay fever and even asthma. Dr. Ullrich Wahn, at Heidelberg
University Children's Clinic in Germany, conducted a study on 70 children with
hay fever and allergy-related asthma. He found that a daily solution of bee pollen
and honey during the hay fever period and for three days weekly during the
winter resulted in fewer symptoms for most of the children.

Other studies have observed positive anti-allergic effects. For beneficial results it
is best to take the pollen 6 weeks or so before the hay fever season, as the
pollen works by a process of desensitisation, small repeated doses triggering the
immune system to produce antibodies that serve against the wind-borne
allergen. !n Dr. Nercola's article The Use of Bee Pollen as a Superfood, he quotes
Dr. Conway from Colorado who treated his patients with pollen and concluded,
Àll patients who had taken the antigen [pollen| for three years remained free
from all allergy symptoms, no matter where they lived and regardless of diet.'
Dr. Conway further reported, `Relief of hay fever, pollen-induced asthma, with
ever increasing control of bronchitis, ulcers of the digestive tract, colitis, migraine
headaches, and urinary disorders were all totally successful.'

Physical Stamina

Athletes often use bee pollen for enhanced strength, stamina, and mental
acuity. The British Sports Council confirmed such effectiveness with those
regularly taking pollen demonstrating increases in strength of up to +0 - 50 per
cent.

Dr. Kurt Donsbach, author of Bee Pollen, reports that Nuhammad Ali took pollen
while defending his title and was helped to `float like a butterfly, sting like a bee'.
Olympic athletes and professional boxers attribute improved energy and
endurance to a regular intake of bee pollen, described by the renowned
naturalist Francis Huber as, `the greatest body builder on Earth.'

A 1976 study in Bukarest on a group of Romanian athletes taking a daily dose of
pollen and honey aside their standard 3,500 calorie diet, showed an
improvement in general condition after just + days with an increased enthusiasm
for training. After 10 days their body weight had increased between 0.+ and 1.7
kg, without an increase in fat tissue. Positive effects on heart function and
recovery pulse were also observed as well as improved oxygen uptake. !ncreased
strength and metabolic tests revealed a more efficient use of energy.
34

Weight Control

Pollen has been noted to aid weight management. !t stimulates the metabolism,
speeding up the burning of calories and its high content of lecithin can help to
flush fat from the body. Bee pollen also functions as an appetite suppressant. Dr.
Chen and Chu of Aerospace Nedicine and Life Sciences observed that, `the
average daily food consumption in the Bee Pollen fed group was generally 15-20
less.'

Being so nutrient dense bee pollen satiates the appetite, eliminating cravings. !t
also contains the amino acid phenylalanine that is known to effect the area of
the brain that deals with feelings of hunger and fullness, diminishing the appetite
if you are overweight, or the opposite if underweight. Unlike the chemical
manmade derivative of phenylalanin called phenylpropanolamine, used in
commercial weight-loss products, phenylalanin is not addictive and has no
negative side effects.

S. Blauer of the Hippocrates Health !nstitute writes, `Bee pollen minimises,
reduces or eliminates the normal person's craving for heavy concentrated
protein.[bee pollen| aids in the digestion of other food.'

Bee pollen contains thousands of enzymes that can promote a balanced chemical
metabolism and serve the digestive and immune systems. Optimising metabolism
and the body's processing of food groups is another way bee pollen can aid in
weight regulation.

Young, Beautiful Skin

Bee pollen has been observed to be remarkably healing and beneficial for the
skin. Swedish dermatologist, Dr. Lars-Erik Essen, uses bee pollen to successfully
treat acne and other skin conditions and observes it's beautifying and anti-aging
effects. Dr. Essen accounts, `Taken internally or used externally, bee pollen
exercises a suppressive effect on facial acne. !t is also an important skin
rejuvenator, primarily because it contains a high concentration of the nucleic
acids RNA and DNA as well as a natural antibiotic factor.' He also reports that it
`seems to prevent premature aging of the cells and stimulates growth of new
skin tissue. !t offers effective protection against dehydration and injects new life
into dry cells. !t smoothes away wrinkles and stimulates a life-giving blood
supply to all skin cells.'
35

Longevity

Father of Nedicine Hippocrates believed that bee pollen contributed to long life.
!nvestigations by Russian researcher Dr. Nicolai vasilievich Tsitsin, chief biologist
and experimental botanist at the Longevity !nstitute in vladivostak, appear to
support this hypothesis. Dr. Tsitsin set out to discover why so many natives of
Georgia, formerly the Soviet Union, had extraordinary life spans, reportedly living
upwards of 125 years old. Living in healthy mountainous areas and continuing to
work daily late on in life no doubt contributed to their longevity, however, Dr.
Tsitsin discovered what he believed to be the key factor for the longevity - these
people were beekeepers and regularly ate the pollen and honey residue at the
bottom of the hives. As Dr. Tsitsin reported, Àll of the 200 or more people past
125 years of age in Georgia, without exception, state that their principal food is
pollen and honey - mostly pollen.' Dr. Tsitsin concluded, `Taken regularly and in
sufficient amounts, bee pollen will prolong the life span of man for many years.'.
The nucleic acids in pollen may well contribute to its anti-ageing effects. Nucleic
acids are integral to cellular growth and repair as well as detoxification and their
production in the body decreases progressively as we age.

Boosting libido

Pollen has been reputed for centuries for its aphrodisiac qualities. As a biological
stimulant bee pollen is reported to enhance energy and arousal. Dr. Carlson
Wade in his book About Pollen writes, `Bee pollen contains a gonadotrophic
hormone similar to the pituitary hormone, gonadotrophin, which functions as a
sex gland stimulant.'

Rutin

Rutin is a flavonoid that has significant antioxidant properties and may also act
as an anti-inflammatory and anti-carcinogenic agent. !ts most renowned benefits
are an ability to maintain rigid blood vessels and hence aid people who bleed or
bruise easily. Rutin also helps the body maintain collagen and utilise vitamin C.
Collagen keeps our skin supple and plump and the antioxidant ablities of vitamin
C prevent against the cell damage of free radicals, which combined can help
prevent the wrinkles and lines associated with aging.

36
According to researchers at the !nstitute of Apiculture, Taranov, Russia,
`Honeybee pollen is the richest source of vitamins found in Nature in a single
food. Even if bee pollen had none of its other vital ingredients, its content of
rutin alone would justify taking at least a teaspoon daily, if for no other reason
than strengthening the capillaries. Pollen is extremely rich in rutin and may have
the highest content of any source, plus it provides a high content of the nucleics
RNA [ribonucleic acid| and DNA [deoxyribonucleic acid|.'

Quality

!t is important to get quality bee pollen that has not been heated or processed.
Pollen is heated or dehydrated to increase shelf life, yet unfortunately the heat
destroys the bio-active nutrients and enzymes. Fresh bee pollen which is semi-
moist is the most potent and should be kept refrigerated. Sun-dried bee pollen
that has not been otherwise altered would be your next best alternative.

How to Use Bee Pollen

Bee pollen can be taken on its own, starting at around 1 to 2 teaspoons a day,
and can be increased to a tablespoon. !t can also be added to juices, salad
dressings or sprinkled direct onto sweet and savoury meals. Remember not to
heat it however as this will destroy the enzymes and delicate constituents.

As a note, one teaspoon of pollen takes one bee working eight hours a day for
one month to collect, with each granule containing over two million flower pollen
grains and one teaspoonful over 2.5 billion grains of pollen! value what you're
eating!

OTHER BEE PRODUCTS

Honey:

Honey has been used throughout history in countless traditional remedies for a
wide range of symptoms and conditions. Nodern research substantiates many
such uses in discovering honey's antimicrobial and antioxidant properties. Of its
several antioxidant compounds, one unique to honey is pinocembrin that has
observed antibacterial properties.

37
Honey has also been shown to be an ergogenic aid for athletes (an ingredient
that helps an athlete's performance), helping to sustain optimum blood sugar
levels. !t is also an effective wound healing agent and has been used topically
and as an antiseptic agent for the treatment of ulcers, burns and wounds.

As well as natural sugars, honey contains amino acids, live enzymes, B vitamins
(B6, thiamine, riboflavin and pantothenic acid), and trace amounts of minerals
such as calcium, copper, iron, magnesium, manganese, phosphorus, potassium,
sodium and zinc.

When choosing a honey, purchase one that is as unrefined as possible. Heating
honey kills its valuable enzymes. Cold-pressed or comb-extracted honey is best.

Propolis:

Propolis is the sticky tree resin that seeps from the buds of some trees and bark
of others. !t is collected by bees and blended with wax flakes secreted from
special glands in their abdomens to make a glue like substance which is used to
reduce the size of the entrance, patch up holes and cracks and to create a
protective antiseptic lining for the cells in the hive before the queen lays her
eggs.
Propolis is a nature's premier antiobiotic and has antiseptic, antibacterial,
antifungal, and even antiviral properties. Further more, unlike conventional
chemical antibiotics, it works only against harmful bacteria without destroying
the friendly bacteria our body requires. Propolis has been shown to even be
effective against strains of bacteria resistant to modern day antibiotics.
As a note, propolis is said to have 500 times more flavonoids than the average
orange.

Royal Jelly:

Royal jelly, the exclusive food of the queen bee, is reputed for it's longevity gifts
as the queen bee, though genetically the same as worker bees, outlives them by
+0 to 1. This fascinating and mysterious food contains the highest known
concentration of pantothenic acid, the anti-aging vitamin that has a powerful
balancing effect on the body's chemistry.

Bee Pollen Contains:
38

Vitamins

A, C, D, K and E
B-group: thiamin, roboflavin, niacin, pantothenic acid, pyridoxine, B12, folate 8
rutin

Minerals

Calcium
Phosphorous
Potassium
Nagnesium
Nanganese
Zinc
!ron
Copper
Selenium
Sulphur
Silicon
Plus 19 other minerals and trace minerals

Phytonutrients

Beta-carotene
Flavonoids

Other

Protein (18 amino acids)
Carbohydrates (essential sugars)
Enzymes
Fatty acids
Hormone precursors
Nucleic acids
Lecithin

39

Blueberries

Antioxidant Wonder Food

Reverses Brain Aging

Lowers Cholesterol

Reduces Damage & Aids Recovery from Strokes

Prevents Urinary-Tract Infections

Anti-Cancer Flavanoid {Ellagic Acid)

One of my fondest and oldest memories is of picking blueberries with my
grandfather in the forests of Sweden at just + years old. Blueberries are one of
the few fruits native to North America and have been an integral part of the
American !ndians diet. Referred to as a `star berry' because of the 5-pointed star
visible on the blossom end of the berry, both fresh and dried blueberries were
used for flavour, medicine (leaves and roots included), preservatives (by virtue of
their antioxidant properties) and colouring (to dye baskets and cloth).
40

Blueberries are antioxidant powerhouses; opulent sources of potent flavonoids
that work their magic within the body, quenching free radicals and protecting
against aging and disease. !n fact, blueberries contain 3 times more of reputed
anthocyanins than green tea, in addition to other powerful flavonoids such as
ellagic acid and quercetin.

These and other compounds gift blueberries with remarkable health benefits,
such as lowering bad cholesterol, stalling aging, minimising brain damage after
stroke, and protecting against urinary-tract infections, heart disease and cancer.

!n addition to the incredible properties of blueberries, this chapter will also take a
look at the virtues of other popular berries such as strawberries, raspberries and
cranberries. Berries not only taste delicious, but are supremely good for you,
packed with potent phytochemicals that work health marvels in the body. They
are also high in fibre and low in sugar, which means they do not create sugar
rushes and insulin swings in the blood as other sweet foods can and in this sense
have a low `glycemic index'. They are a healthy and wholesome source of
sweetness.

Antioxidant Power

When it comes to antioxidant potency, blueberries are a cut above all other
common fruits and veggies. !nvestigations by the United States Department of
Agriculture (USDA) ranked blueberries number one out of +0 other commercially
available fruits and vegetables, including spinach, strawberries and cranberries.
This supreme antioxidant force is what makes blueberries so effective in the fight
against aging, cancer and heart disease.

One of the key antioxidants within blueberries, and found in record quantities, is
anthocyanin. This flavonoid pigment is responsible for the indigo blue hue of the
fruit and exists primarily in the berry's skin. Anthocyanins are masters at free-
radical neutralisation, found in one study to have the strongest anti-oxidizing
power of 150 flavonoids. They also have superb anti-inflammatory abilities,
enhance the effects of vitamin C, promote collagen formation and improve
capillary strength. Hence the qualities of this flavonoid are conducive to age-
defying beauty.

41

Heart Health

Anthocyanins are responsible for the heart-protective qualities of this fruit, as so
with wine (an answer to the `French paradox' of a high-fat diet with lower than
expected rates of heart disease). Green tea also contains superfluous amounts of
this flavonoid, yet blueberries come out tops with a concentration far superior to
both.

Lowering Cholesterol

Another pro-heart chemical within blueberries is pterostilbene, known for its anti-
cancer properties and recently discovered to have significant cholesterol-lowering
effects. A study on rats by the USDA's research team discovered pterostilbene to
work in a similar way to the commercial cholesterol-lowering drug ciprofibrate,
yet without the unpleasant side-effects such a muscle pain and nausea.

Reverses Brain Aging

The anti-aging effects of blueberries have been observed in a Boston study at
the Human Nutrition Research Centre on Aging. Rats that were supplemented
with blueberries performed better in tasks and demonstrated clear improvements
in short-term memory and motor-skills, surpassing even those supplemented
with spinach or strawberries, demonstrating an ability to reverse mental
symptoms of aging. Dr. Joseph, chief of the United States Department of
Agriculture, commented, `The blueberry has emerged a very powerful food in the
aging battle'.

Recovery From Strokes

A recent study, published in the Nay 2005 issue of the Journal of Experimental
Neurology found that rats fed diets supplemented with blueberries, spinach or
spirulina suffered the loss of much fewer brain cells and significantly recovered
their ability to move following a stroke.
The size of the area of the brain damaged by the stroke was half that if given
blueberries or spinach as compared with controls. The spirulina-enriched diets
faired even better with an area of damage 75 per cent less than that of controls.
42

Anti-Cancer

Ellagic acid, also found in other berries and particularly concentrated in
raspberries and strawberries, is a powerful weapon against cancer, acting as a
detoxifying agent, binding to carcinogens and rendering them inactive. !t has
been shown to arrest the growth of cancer cells and induce apoptosis (cell
death) in numerous cancers, including cervical, breast, pancreas, skin, colon and
prostate cancer. Population studies reveal, unsurprisingly, that people who
consume large amounts of fruits high in ellagic acid have lower incidences of
cancer and heart disease. One large scale study of over 1,000 elderly people in
New Jersey found that those who ate the most strawberries were 3 times less
likely to develop cancer than those who ate few to no strawberries.

Urinary Tract Health

Blueberries, like cranberries, are also advantageous to urinary health, containing
chemicals (proanthocyanidins) that help prevent and eliminate urinary tract
infections by reducing the ability of E. coli bacteria to adhere to the lining of the
urethra and bladder. They also contain the soluble fibre pectin that assists the
regulation of digestion and elimination.

OTHER BERRIES:

Cranberries

Cranberries, as mentioned, are great for urinary-tract infections, and have also
been found to reduce the risk of gum disease, lower bad cholesterol, prevent
stomach ulcers and inhibit the growth of breast cancer cells.
As a note, regular store bought cranberry juice is not recommendable as it is so
high in sugar that it will weaken your immune system and health. Pure
cranberries juice is available though very tart on the taste buds. You can eat
cranberries raw for ultimate health virtues, or blend them with fresh fruit and
vegetable juices, such as cucumber and apple. Explore combinations to find a
mix that tastes good to you.

43
Strawberries

Strawberries come second after blueberries in the USDA's antioxidant rating of
+0 common fruits and vegetables. They are the highest of all common berries in
vitamin C and are rich in the potent flavonoids anthocyannin and ellagic acid.
They are also high in folic acid, potassium, manganese and fibre.
Raspberries

As noted, raspberries are highest in the cancer-fighting phytochemical ellagic
acid, and also contain anthocyanins, coumaric and ferulic acid.
They have been found to protect against esophageal and other cancers and
contain the soluble fibre pectin that lowers cholesterol. Raspberries also contain
calcium and vitamins A, C, E and folic acid.
Other berries such as blackberries, currants, gooseberries and loganberries offer
similar nutritional health benefits.

Blueberries Contain:

Vitamins

C and E
Folate
Riboflavin
Niacin

Minerals

Potassium
Nanganese
Nagnesium
!ron

Phytonutrients

44
Flavonoids:
Anthocyanins
Ellagic acid
Quercetin
Catechins

Carotenoids:
Beta-carotene
Lutein
Zeaxanthin

Phytoestrogens

Broccoli

Anti-Cancer King

Prevents Stomach Ulcers

Protects against Birth Defects

Antioxidant Powerhouse

Strengthens Bones

Prevents Cataracts

45
High in Vitamin C

One of the most powerful anti-cancer foods, broccoli also promotes healthy
bones, protects against stomach ulcers, boosts immunity, supports
cardiovascular health and guards against birth defects. With such mighty
medicinal properties it would be foolish not to eat this superfood on a regular
basis. Fortunately, broccoli is one of America's favourite vegetables; a good thing
too considering heart-disease and cancer are the first and second biggest killers
in the US.

Derived from the Latin word brachium meaning branch or arm due to its tree-like
appearance, broccoli began it's history in ancient Rome where it was cultivated
from wild cabbage. Ranging in colour from deep sage to dark green and even
purple it is a member of the cruciferous or brassica family of vegetables which
include cabbage, cauliflower, broccoli, kale and Brussels sprouts.

Anti-Cancer King

Broccoli takes the lead amongst vegetables in the crusade against cancer, with
other cruciferous members not far behind. Population studies first began to point
to the cancer-fighting properties of this food group, and in 1982 the U.S.
National Research Council on Diet, Nutrition and Cancer claimed, `there is
sufficient epidemiological evidence to suggest that consumption of cruciferous
vegetables is associated with a reduction in cancer'.

Since then, there have been countless more studies to confirm this, with broccoli,
cabbage and Brussel sprouts proving the most potent. !t is not surprising broccoli
is the number one vegetable on the U.S. National Cancer !nstitute's list of
nutrition foods.

Sulforaphane

One of the anti-cancer compounds in broccoli is the phytochemical sulforaphane
that works by boosting the body's detoxification enzymes that fight against
cancer cells. When researchers at the Johns Hopkins University studied the effect
of sulphoraphane on tumour formation in laboratory animals, those animals
given sulforaphane had remarkably fewer tumours (60 per cent less), and the
tumours that did develop were much smaller and slower to grow (a 75 per cent
46
reduction in size).

Indole-3-carbinol

Another anti-cancer phytonutrient in broccoli is indole-3-carbinol (!3C). This
chemical has been shown to inhibit the growth of oestrogen-sensitive breast
cancer cells by its effects on oestrogen. The activity of !ndole-3-carbinol has also
been found to suppress the growth of prostate cancer cells in a study published
in the December 2003 issue of the journal of the American Cancer Society.

Isothiocyanates

Other cancer-fighting chemicals are isothiocyanates (E!TC), converted from the
glucosinolates in broccoli during chopping, chewing and digestion. Recent
research from Ohio State University has discovered that isothiocyanates halt the
growth of bladder cancer cells.

Broccoli Sprouts - Super Power

Broccoli sprouts have exceptionally concentrated amounts of the phytochemicals
found in mature broccoli, including far superior quantities of sulforaphane. !t has
been estimated that one tablespoon of broccoli sprouts contains as much
sulforaphane as a whole pound of adult broccoli (October 19, 200+ issue of the
Journal of Nutrition). Just a few sprinkles of these sprouts on your salad can
offer valuable cancer protection.

Stomach Ulcers and Stomach Cancer

Sulforaphane may also destroy the bacteria Helicobacter pylori, which are
responsible for stomach ulcers and a potential risk to stomach cancer. A study
published in the December 2003 issue of Antimicrobial Agents and
Chemotherapy found that sulfaraphone was able to completely eradicate H.
Pylori in 8 out of the 11 mice that had been infected with the bacterium.

High in Vitamin C

Broccoli is extremely high in vitamin C, another anti-cancer aid for the body. A
medium size stalk provides over twice the daily recommended value of the
47
vitamin, along with beneficial amounts of the antioxidant beta-carotene, and a
substantial quantity of fibre, both also associated with reduced risks of cancer.

When you consider the fact that cancer can be present in your body 5-30 years
before it is detectable, eating vegetables such as broccoli can work as powerful
deterrents.

Heart Disease

Broccoli is one of the key fruits and vegetables found to contribute to a
significant reduction in heart disease due to their high concentration of
flavonoids. An analysis of seven studies totalling over 100,000 people revealed
that those who most frequently ate broccoli, tea, onions and apples, the richest
sources of flavonoids, had a 20 per cent reduced risk of heart disease (Huxley
and Neil, European Journal of Clinical Nutrition, 2003).

Aside high concentrations of flavonoids, broccoli also contains other heart-
healthy ingredients such as co-enzyme Q10 (explored in the chapter on spinach),
potassium, folic acid, vitamins C and E and fibre.

Protects Against Birth Defects

Folic acid is essential for the growth of the foetus because of its role in cell
division and DNA synthesis. Deficiencies in this B vitamin have been linked to
birth defects such as spina bifida. !f you're pregnant it's certainly worth a regular
chomp on raw broccoli.

Immune booster

Broccoli is an antioxidant power house, with stacks of vitamin C, a hefty dose of
beta-carotene and small yet useful amounts of both zinc and selenium that act
as cofactors for antioxidant enzymes in numerous immune defence reactions.
Broccoli also boosts the immune system by increasing levels of glutathione, a
master antioxidant in the body and essential component of some of the liver's
most important detoxification enzymes.

Cataract Prevention
48

Like its leafy cousin spinach, broccoli contains healthy amounts of the
carotenoids lutein and zeaxanthin, both pivotal to eye-health and no doubt why
broccoli is associated with a reduced risk of cataracts.

Stronger Bones

The generous quantity of calcium in broccoli, along side its high vitamin C
content (which significantly improves the absorption of calcium), makes broccoli
an excellent food for building and maintaining strong bones. !n fact, ounce for
ounce, broccoli provides as much calcium as milk, without the detriments and
with a host of nutrients so a much healthier alternative in every way. Broccoli
also contains vitamin K needed for blood clotting that works to bind calcium and
other minerals to bones and can decrease the risk of osteoporosis. !t is important
we get vitamin K in our diets as this vitamin is not readily stored in the body.

Broccoli Contains:

Vitamins

C, A and K
Folate
Traces of other B vitamins

Minerals

Calcium
Potassium
Phosphorus
Nagnesium
!ron

Phytonutrients

Sulfurophane
!ndoles
Tryptophan

Carotenoids:
49

Beta- and alpha-carotene
Lutein and zeaxanthin

Other

omega 3 fatty acids
Fibre

Chili Peppers

Anti-Inflammatory Action

Clears Sinusitis

Relieves Arthritis & Psoriasis

Heals Headaches & Migraines

Protects against Stomach Ulcers

Improves Circulation

50
Burns Fat & Reduces Appetite

Inhibits the Growth of Cancer Cells

Rich in Vitamin C & Beta-Carotene

There are over 30 different varieties of chilli peppers, each with a differing
amount of bite, from the ultra mild paprika to the firey hot cayenne. Capsaicin is
the active ingredient responsible for this heat gradient, which, measured in
Scoville Units, ranges from 0 with sweet bell peppers to 300,000 for the lethal
Habanero. Around 80 per cent of capsaicin is found in the chilli's ribs and seeds.

!n addition to intensity of heat, capsaicin is a remarkable health-promoting
substance, offering an array of healing potential for numerous conditions.
Capsaicin is anti-inflammatory, anti-bacterial and analgesic, as well as
anticoagulant and carminative. Literally hundreds of scientific studies have
explored the extraordinary benefits of this compound from relieving pain,
sinusitis, psoriasis, migraines and arthritis, to burning fat, improving circulation
and stomach complaints and inhibiting the growth of cancer cells. Chillies are
also packed full of vitamin C (three times the amount found in oranges), vitamin
A and beta-carotene as well as potassium, magnesium, calcium and iron among
other nutrients.

Pain Relief and Anti-Inflammatory

Capsaicin's pain relieving abilities are somewhat ironic considering the burning
sensations they can invoke as anyone who's breathed fire after a vindaloo well
knows, yet it is this very attribute that plays a significant role in its anaesthetic
properties. By stimulating an over-release of substance P, a key neurotransmitter
of pain, stores within the nerve cells are depleted diminishing signals sent to the
brain, hence temporarily numbing the area. Further, when the brain is sent pain
signals from any part of the body, endorphins are released to those nerve
endings.

Capsaicins effect on substance P makes it highly effective at relieving the pain
and inflammation associated with headaches, rheumatic conditions, sinus
complaints and skin irritations. !t is also a powerful de-congestant, clearing nasal
passages like nothing else, which along with its antibacterial properties provides
effective relief from sinusitis. SiCap industries have made use of this treatment
with the new `Sinus Buster' nasal spray, a hot-selling natural product with
51
successful results.

Stomach Aid

Contrary to popular belief, when it comes to tummy trouble eating spicy food
might not be such a bad idea. Research has revealed that populations who
consistently eat hot peppers show no higher incidences of gastrointestinal
diseases, in fact some areas appear to demonstrate beneficial effects. Kang
(1995) noted that there were more peptic ulcers among the Chinese than Nalay
and !ndian residents in Singapore. He inferred this was because of a lower chilli
consumption and in subsequent research discovered ulcer-free patients ate 2.6
times more chilli that those with ulcers.

Kang believes Capsaicin works by stimulating a hormone that increases blood
flow and nourishes the gastric mucosal membrane. various studies have found
that capsaicin protects this membrane from the damage of alcohol and aspirin.

Circulation Booster

Capsaicin's stimulating thermal properties enhance the body's circulation
dramatically, dilating and relaxing blood vessel walls and increasing heart rate
and blood flow. !n fact, certain studies have shown that chilli peppers may be
more effective than aspirin for preventing against heart disease, yet unlike
aspirin capsaicin diminishes the danger of excessive bleeding.
As well as increased heart rate and blood flow, capsaicin has the ability to break
down potentially dangerous blood clots. Researchers in Thailand first discovered
that people who consumed larger amounts of hot peppers experienced lower
rates of potentially dangerous blood clots. Comparing the medical records of
different countries, scientists discovered that diets high in chilli correlated with
lower rates of blood clotting diseases. !t is now believed that capsaicin possesses
fibrinolytic activity (the ability to break down blood clots).

Fat Burner & Appetite Suppressor

As a thermogenic agent, capsaicin helps to increase the overall metabolic activity
in the body which assists in the burning of calories and fat, and as such is found
in many natural weight loss formulas. Perspiring after eating hot peppers is one
sign of this increased metabolism. Capsaicin is also believed to be an appetite
suppressant. Two studies led by the same researcher (Yoshioka et al. 1998,
52
1999), revealed the ability of cayenne to increase the metabolism of dietary fats
in women as well as demonstrate modest reductions in appetite when 10 grams
of the hot pepper was consumed with meals.

Cancer Fighter

The World Health Organisation's statistics reveal that countries with higher levels
of capsaicin in their diet have significantly lower rates of death from cancer.
Throughout South America, for example, intestinal, stomach, and colon cancer
are very low compared to the United States.

Research at the University of Texas, published in the September 2002 issue of
the Journal of the US National Cancer !nstitute, revealed that capsaicin induced
cell death (apoptosis) of skin cancer cells by starving them of oxygen (inhibiting
mitochondrial respiration). Though this was an animal study with cultured
tumour cells, it warrants further research with regard to the application of
capsaicin against skin cancer in humans. Clinical studies in China and Japan have
also shown capsaicin to inhibit the growth of leukaemia cells. Though these were
controlled, laboratory experiments, scientists have concluded that daily
consumption of capsaicin may work to prevent against certain types of cancer.

Chilli Peppers contain:

Vitamins

C
A
Folate

Minerals

Potassium
Nagnesium
Calcium
!ron

Phytonutrients

Capsaicin
53

Carotenoids:


Chlorella & Grasses

Virtually Complete Food

#1 Protein Provider

Detoxifies Heavy Metals & Pollutants

Age-Defying Nucleic Acids {RNA & DNA)

Mega Nutrient Content

Rare Plant-Source of Vitamin B12 {more than liverl)

Packed with Cleansing Chlorophyll

Boosts Blood & Immune System

54
Aids Cancer Treatment

Whilst this chapter focuses on the attributes of chlorella, spirulina - another
water-grown algae - is also an incredibly nutritious superfood with many parallel
virtues. Nike Adams in his book Superfoods For Optimum Health: Chlorella and
Spirulina, describes these micro-algae as `The most exciting nutritional discovery
on planet Earth'.

! will also detail the benefits of two other potent green superfoods, barley and
wheat grass, super high in chlorophyll, enzymes, amino acids and nutrients, and
powerful detoxifiers for the body.

Growing in fresh water, chlorella is a microscopic plant similar in size to a human
blood cell that has existed for millions of years and is one of the oldest and
simplest life forms on the planet. !t was first identified in 1890 by a dutch
scientist, who named the alga chlorella because of it's colour and size - chloros
meaning green and ella, small, yet it was not until the 1950's that research in
Japan began to unveil it's phenomenal potential. Today there are over 7 million
people in Japan that take Chlorella everyday - by far the most popular nutritional
supplement. This is due to widespread public awareness of the benefits of this
algae, classified by the government as a `functional food', i.e. scientifically proven
to be beneficial to the human diet.

Nutrient Power-House

The nutritional composition of chlorella is startling, providing virtually all vitamins
and minerals required by the body, and what's more, in near-ideal ratios.
Chlorella also contains protein (19 amino acids of the 22 amino acids including all
the eight essentials), nucleic acids (RNA and DNA) and chlorophyll (the highest
quantities of these ever found in a natural source) as well as essential fatty acids
and a wealth of phytochemicals. This food appears to be Nother Nature's
answer-all with regard to nutrient supplementation and certainly proves the age-
old adage `big things come in small packages'.

55
As James F. Balch N.D. writes in the A-Z Guide to Supplements, `Chlorella is a
tiny, single-celled water-grown alga containing a nucleus and an enormous
amount of readily available chlorophyll. !t also contains protein (approximately
58 per cent), carbohydrates, all of the B vitamins, vitamins C and E, amino acids,
and rare trace minerals. !n fact, it is virtually a complete food. !t contains more
vitamin B12 than liver, plus a considerable amount of beta-carotene.'

The health benefits of chlorella are diverse, reported to aid numerous conditions
including diabetes, arthritis, asthma, liver and intestinal disorders, anaemia, high
blood pressure, obesity and various types of cancer. !n addition to researched
physical effects, users have reported mental and emotional benefits such as
increased clarity and calm and greater feelings of well being as well as improved
energy levels.

Chlorella Growth Factor - Detoxification and Anti-Aging

Nany of the therapeutic effects of this food are due to the unique phytochemical
it contains known as Chlorella Growth Factor. CGF binds with heavy metals like
lead, mercury and cadmium as well as pesticides and PCB's and carries these
toxins safely from the body, assisting the detoxification of harmful air-, water-
and food-borne pollutants.

Chlorella Growth Factor indicates the level of chlorella's nucleic acids RNA and
DNA, chlorella being one of the highest known sources of these. Nucleic acids
direct cellular growth and repair and enable our bodies to utilise nutrients more
effectively, eliminate toxins and avoid disease. They are depleted by
environmental toxins, stress and an unhealthy diet and decline with age, their
production in the body decreasing progressively the older we get. As Paul
Pitchford in Healing With Whole Foods writes, ìnsufficient nucleic acid causes
premature aging as well as weakened immunity'. Their intake is recommended
by Dr. Benjamin Frank in `The No-Aging Diet' as a deterrent to the aging process.
Research at the Nedical College of Kanazawa in Japan has found that mice fed
chlorella have a 30 per cent increase in life span. Replenishing RNA and DNA can
be key to overall health, immunity and longevity.

Chlorophyll

Chlorella is also one of the richest sources of chlorophyll, a powerful cleanser and
detoxifier. Chlorophyll is the first product of light and contains more light energy
than any other element. !t has been described as `green blood' because it looks
56
like a haemoglobin molecule yet instead of iron, contains magnesium at its
centre that gives it its rich green hue.

Chlorophyll is a great liver ally, assisting its function in the removal of toxins from
the body. Chlorophyll binds to heavy metals and is excellent at helping to remove
them from the body.

Laboratory tests have demonstrated the ability of chlorophyll to inhibit the
growth of bacteria and viruses and repair damaged tissues. Chlorophyll also
deodorises the breath and aids the elimination of foods. Research scientist Dr
Birscher has called chloryphyll concentrated sun power and says that chlorophyll
ìncreases the function of the heart, affects the vascular system, the intestines,
the uterus and the lungs'. Chlorophyll also improves blood sugar problems.

Anti-Cancer

Chlorella boosts the immune system and increases macrophage activity and
numerous animal studies document its anti-cancer effects. One such study, sited
in Paul Pitchford's Healing with Whole Foods, found that mice given chlorella
prior to being transplanted with tumours had a 70 per cent sixty-day survival
compared to no survival in those that did not receive chlorella.
Human research on patients with brain tumours at the Nedical College of virginia
1990, found that daily administration of chlorella, along side surgery, radiation or
chemotherapy had an impressive effect on the immune system which remained
at near normal levels despite immune-suppressive treatments. After two years a
remarkable +0 per cent survival rate was observed in follow-up studies,
compared to an expected 10 per cent for this type of tumour over such a period.
A 1992 study in Japan revealed the blood boosting power of chlorella, which was
found to increase red and white blood cells, platelets and albumin. As Donald
Yance points out in the book `Herbal Nedicine, Healing and Cancer, `The ability of
chlorella to increase albumin is vitally important because so many people with
cancer have a decreased level of albumin. This decreased level correlates with a
poor prognosis; chlorella is a truly important supplement for anyone whose
albumin level is low.'

Intestinal Health

Chlorella is a great ally to intestinal health by encouraging friendly bacteria in the
gut that aid digestion and protect against disease. Japanese research by Dr.
57
Takechi (1970), found that chlorella enhanced the growth of lactobacillus in the
human colon by fourfold.

Improved Blood

Chlorophyll stimulates the production of red blood cells in the body which is why
it is suggested by several researchers as a treatment for anaemic conditions.
Chlorella also helps to carry oxygen around the body and to the brain, perhaps
one reason why it is often referred to as 'brain food'.
As well as anaemic conditions, thesefortifying qualities of chlorella are reported

to benefit weak spleen function and low energy.

Alkaline Aid

Chlorella, spirulina, barley and wheat grass and other green vegetables (such as
spinach and kale), are highly alkaline and serve to balance the body's pH,
combatting acidity and restoring an alkaline environment so vital for health.

Remedial Extras

As extremely rich sources of protein, chlorella and spirulina are excellent dietary
alternatives for vegans and vegetarians. Spirulina, for example, contains a
remarkable 12 times the amount of protein than that found in beef, without the
acidity or health concerns.

They are also supreme sources of magnesium due to their chlorophyll content
and contain a great concentration of calcium, more by weight than milk.

Japanese research has also found that daily chlorella supplementation can lower
cholesterol.

Differences Between Chlorella and Spirulina

Chlorella is a better source of chlorophyll, is especially helpful to those with
constipation or dry stools and contains Chlorella Growth Factor (CGF) which
boosts the immune system, has anti-cancer properties and repairs nerve tissues.

Spirulina is a greater source of protein, easier on the digestive system than
chorella (which can induce diarrhoea on some individuals) and is the best source
58
of gamma-linolenic acid (GLA) - an essential fat that promotes healthy skin,
hormone regulation, heart function and aids arthritic conditions. Spirulina also
contains phycocyanin, a blue pigment phytochemical that stimulates the immune
system and has shown promise in treating cancer in animals.

Glorious Greens - Barley and Wheat Grass

Other greens that are virtually complete in their nutritional offerings are grasses
such as barley and wheat grass, bursting with life and high in enzymes,
chlorophyll, antioxidants and amino acids. These foods are richer in nutrients
than green leafy vegetables and work as potent detoxifiers, clearing pollutants
and chemicals from the body.

Dr. Howard Lutz, director of the !nstitute of Preventive Nedicine in Washington,
D.C., says that barley grass ìmproves stamina, sexual energy, clarity of thought,
and reduces addiction to things that are bad for you. !t also improves the
texture of the skin, and heals the dryness associated with aging.'

Barley and Wheat grass house the key antioxidant superoxide dismutase (SOD).
Cancerous cells are found to have a deficiency or a complete lack of SOD. SOD
slows the degeneration and mutation of cells and helps to combat aging. !t
protects against radiation and the damaging chemical free radicals from toxins
and pollution that can lead to disease. Japanese research has also shown that
SOD has significant anti-inflammatory properties, more powerful than some
steroids such as cortisone.

Dr. Richard Cutler, a biophysicist at the National !nstitute of Aging, has shown
that the life span of many animals is directly proportional to the amount of SOD
found in the cells (those with longest life spans having highest levels of SOD).

Barley and wheat grass can be taken fresh as a juice (you can grow the grass at
home and juice it yourself, or buy it juiced at juice bars and health stores), or
you can purchase the dried grass for an excellent detoxifying, dietary aid. Fresh
grass is always more potent and energising.

Chlorella Contains:

Vitamins

C, E
All B vitamins (including B12 almost never found in plants)
59

Minerals

Calcium
Potassium
Nagnesium
!ron
Zinc

Phytonutrients

Carotenoids:

Beta-carotene

Flavonoids

Other

Chlorophyll
19 Amino Acids
Omega-3 fatty acids
Nucleic Acids (RNA and DNA)

60

Chocolate

#1 Antioxidant Food on the Planetl

Supersexy Aphrodisiac

Appetite Suppressant

Happy Chemicals

Beautifying Minerals

Heart Healthy

Stimulating properties - Enhances Focus &
Concentration

Mega Magnesium

61
`Surely not', ! hear you say, `chocolate - a superfood?' Yet raw, organic chocolate
is every bit deserving of its repute as Food of the Gods, and not just for its
flavour, mood enhancing qualities and aphrodisiac traits. The cacao bean is the
most antioxidant food on the planet, has weight-loss properties and a myriad of
health gifts. As David Wolfe, America's leading nutrition guru and co-author of
Naked Chocolate states, `Cacao beans are probably the best kept secret in the
entire history of food.'
This magical nut has a rich and fascinating history and was once used as a type
of currency by the Aztecs.

`But it is very needfull to heare what happie money they use, for they have
money, which ! call happy, because for the greedie desire and gaping to attaine
the same, the bowelles of the earth are not rent a sunder, nor through the
ravening greediness of covetous men, nor terrour of warres assayling, it
returneth to the dennes and caves of the mother earth, as golden, or silver
money doth. For this groweth upon trees.'

- Peter Nartyr (Pietro Nartire D'Anghiera, Nilanese chronicler who coined the
phrase `The New World') from De Orbe Novo (1530)

The treasure vaults of Nontezuma, emperor of the Aztecs, were filled, not with
gold, but with cacao beans, his cacao warehouse holding a reported +0,000
loads - the equivalent of 960,000,000 beans.

`The divine drink, which builds up resistance and fights fatigue. A cup of this
precious drink permits a man to walk for a whole day without food.'

- Aztec Emperor Nontezuma (circa 1+80 - 1520)

When the Spanish explorers returned to their home country, they called the
cacao bean `seeds of gold' (pepe de oro) or `black gold' (oro negro). !ts
popularity spread across Europe as a luxurious drink that at first only royalty
could afford.

Cacao, a rain forest nut, is indigenous to the tribes in South and Central America.
The first cacao trees are thought to have grown wild in the tropical rainforests of
the Amazon and Orinoco basins over +,000 years ago and their benefits have
been explored and utilised by natives for thousands of years.

62
Today the chocolate industry reaps a whopping $50 billion in retail sales
worldwide. There is now a growing trend for higher quality chocolate with
natural ingredients and more cacao.

Chemical Composition

Cacao beans contain over 300 chemically identifiable compounds making them
one of the most complex foods on Earth. These include a bounty of antioxidant
flavonoids as well as numerous substances that effect brain chemistry, such as
the neurotransmitters dopamine and serotonin, the anti-depressant tryptophan,
nature's viagra arginine, the stimulating theobromine and the `bliss' and `love'
chemicals anandamide and phenylethylamine (PEA). Cacao also contains the
beautifying mineral sulphur and appetite-suppressing enzyme inhibitors.

Cacao can elevate you to states of happiness and joy, spice up your love life,
help you look and feel sexy and beautiful, all the while protecting you against
aging and disease. !t really doesn't get better than that! What more could one
want from a food? Oh, that it taste delicious - well it certainly wins hands down
on that one.

`Chocolate is a divine, celestial drink, the sweet of the stars, the vital seed, divine
nectar, the drink of the gods, panacea and universal medicine.'

- Geronimo Piperni

Quality Chocolate

Raw cacao is the superfood referred to in this chapter and is leagues apart from
the commercial chocolate products one finds in the shops. Organic, untreated
and unheated cacao not only provides unrivalled antioxidant power and a full
range of nutrients and biochemical substances, but contains none of the
detriments found in processed commercial chocolate such as sugar,
hydrogenated fats, milk, additives, agro-chemicals, hexane and solvents.

Antioxidants

`The beverage of the gods was Ambrosia; that of man is chocolate. Both increase
the length of life in a prodigious manner.'
- Louis Lewin, N.D., Phantastica
63

The ORAC Score (Oxygen Radical Absorbance Capacity) is the rating scale
developed by the US Department of Agriculture to measure the total antioxidant
ability of a given food, i.e. its effectiveness in quenching the free radicals that
damage cells and lead to aging and disease. Dark cocoa powder ranks the
highest ORAC measurement of all foods at 26,000 units. That's ten times more
than the prestigious blueberry (2,200 units), and greater even than the
antioxidant king of fruits the goji berry, which has a whopping score of 18,500.
Pure chocolate reigns supreme.

Raw Versus Cooked

Cooking cacao above 11+ F diminishes the antioxidant power significantly and
destroys many of the nut's unique properties. Though pure best quality cacao
powder from roasted beans already has a super high ORAC score of 26,000 units
that surpasses all fruits and vegetables, raw cacao powder exceeds this amount
by 367 per cent with an unbelievable ORAC score of 95,500 units.
This score was measured at the Brunswick Laboratories, Nassachusetts, the
world leading pioneers in antioxidant research testing. The raw organic cacao
powder measured (David Wolfe's Natures First Law raw cacao) had been kept
below 113 degrees Fahrenheit during manufacturing. High quality raw organic
chocolate such as this has as much as 7 times the antioxidant potency of
typically available dark chocolate which scores around 13,200 ORAC units. This
means you can multiply by 7 many of the research findings such as those below
that use standard dark chocolate in their testing, to garner just how potent raw
cacao is.

HAPPY HEART:

Master of Magnesium

Cacao appears to be the number 1 food source of magnesium. Nagnesium has a
relaxing, calming effect on the emotions and nervous system, balances brain-
chemistry and promotes strong bones. !ts most prominent role, however, is in
the cardiovascular system, with a concentration in the heart muscle 18 times
greater than in the bloodstream. Nagnesium strengthens the heart, decreases
blood coagulation and lowers blood pressure. Heart problems are associated with
64
a deficiency of this mineral.

Favourable Flavonoids

Harvard doctors have found that the flavanoids in chocolate can help the body
produce nitric oxide, another compound essential for heart health. !talian
researchers at the University of L'Aquila revealed that eating 100 grams of dark
chocolate a day for 15 days lowered blood pressure as well as improved the
body's ability to metabolise sugar.
David Wolfe and Shazzie in their book Naked Chocolate, cite the Kuna !ndians
from the San Blas !slands of Panama that have reported low blood pressure
which does not rise as they get older, thought to be due to the significant
amount of local, minimally processed cocoa they consume.

A study published in the Journal of Agriculture and Food Chemistry (Lee et al.,
2003) revealed that regular dark cocoa powder has nearly twice the antioxidants
of red wine and up to three times those found in green tea due to their superior
concentration of flavonoids. Dutch researchers have also found that dark
chocolate contains + times the amount of the flavonoid catechin found in black
tea, a powerful heart-protective and disease-fighting antioxidant (Geleijnse et al.,
1999).

Beautifying Sulfur

Cacao contains sulfur, a beautifying mineral that fosters healthy glowing skin and
lustrous strong hair and nails. Sulfur is an essential component of connective
tissue and found in collagen, cartilage and keratin. !t also supports liver and
pancreas function and plays a role in the removal of toxins from the body.

MAO Inhibitors

The appetite suppressant properties of cacao are likely due to its monoamine
oxidase enzyme inhibitors (NAO inhibitors). These allow more serotonin and
other neurotransmitters to circulate in the brain that induce the feelings of
satiation experienced after eating. Dr. Gabriel Cousens, author of Spiritual
Nutrition And The Rainbow Diet, claims that NAO inhibitors also promote youth
and rejuvenation.

65
Phenylethylamine {PEA) - The 'Love Chemical'

Phenylethylamine (PEA), known as the `love chemical' releases dopamine in the
pleasure-centres of the brain and peaks during orgasm. PEA is said to induce
feelings of excitement, attraction, and euphoria. This chemical is created and
released by the brain when we experience being in love - no doubt one reason
chocolates are such a favourable gift on valentines Day! PEA is also said to
enhance mental alertness and focus.

Anandamide

The neurotransmitter anandamide, also produced naturally, is a feel-good
cannabinoid that mimics the effects of marijuana in the brain and has recently
been attributed to the `runner's high' experienced by athletes. The enzyme
inhibitors in cacao decrease our body's ability to break down this chemical,
increasing the time it remains in the body allowing us to feel fabulous for longer.

Aphrodisiac
As well as mood-enhancing psychoactives PEA, anandamide and tryptophan, all
conducive to arousal, cacao contains the amino acid arginine - `Nature's viagra'
that enhances sensation and arousal in men and women.
!n response to sexual stimulation, your body releases nitric oxide in your genitals
which causes the smooth muscles to relax and an increase of blood flow to the
genetials, resulting in an erect penis in men. Arginine is converted into nitric
oxide in the body, directly increasing its levels. Arginine is also an immune
system enhancer and growth hormone stimulant and in addition to it's role with
sexual function, aids circulation and wound healing.
Cacao was referred to by Central American natives as `heart blood' (yollotl eztli).
This can be seen as true on numerous levels. !ts remarkable magnesium content
and antioxidant properties bring gifts to the physical heart, and its love, bliss and
aphrodisiac chemicals rouse and nurture the emotional heart. !t is a food of
sensuality and pleasure, and a symbol and offering of love in the rituals of
romance.
Unsurprisingly the legendary Casanova was a chocolate fanatic, and the highly
sexed Aztec ruler Nontezuma reportedly drank 50 of goblets of cacao a day to
enhance his performance between the sheets.
66

Nature's Prozac - Anti-Depressant Properties

As well as PEA and anandamide, cacao contains tryptophan that increases levels
of the mood-enhancing neurotransmitter serotonin, as well as stacks of
magnesium known for its calming, sedative qualities. NAO inhibitors increase the
longevity of both serotonin and dopamine in the blood stream, extending their
benevolent effects on mental and emotional states.
The mood enhancing abilities of chocolate were explored by British psychologist
Dr. David Benton at the University of Wales in Swansea. After playing sad music
which sank the moods of his students he found that those who ate chocolate as
opposed to a carob alternative experienced a rise in mood. He also observed a
greater desire for chocolate the more moods fell.

Stimulating Properties - Caffeine & Theobromine

Chocolate actually contains minimal caffeine. Though reports of the amount of
caffeine in cacao differ from one source to another, perhaps also due to the type
and quality of cacao assessed, it is estimated that where a cup of coffee contains
roughly between 50 and 175 milligrams of caffeine, a cup of regular cocoa
contains 0 - 25 milligrams.
Chocolate also contains the compound theobromine that relaxes smooth
muscles, dilates blood vessels and stimulates the central nervous system. This
chemical is just 1 - 2 per cent of the cacao bean, and is around milder than
caffeine. !t is a cardiac stimulant that has been used to treat high blood pressure
and also possesses slight diuretic properties.
Research suggests that the stimulating effects of cacao beans are increased
when roasted. Raw beans do not induce the same extent of excitation to the
nervous system.

67

Coconut

Anti-Microbial Oil {Kills Viruses, Fungi and Bacteria)

Beautifies and Moisturizes the Skin

Aids Weight Loss

Diabetic-Friendly

Coconut Water - The Fluid of Life {Isotonic Beverage)

The coconut is the largest known seed on the planet with enormous health-
promoting benefits. Celebrated for centuries for its therapeutic and beautifying
gifts, modern research substantiates many such traditional uses to confirm the
coconut, its oil in particular, to be of high nutritional and medicinal value.
Leading researcher in the field, Dr. Nary Enig, classifies the coconut as a
functional food as it provides health benefits over and above its basic nutrients.

68
Botanically referred to as cocos nucifera (nucifera meaning `nut bearing'), the
English word coconut originates from the Spanish and Portuguese word coco
which means monkey face. This is because the base of the coconut with its three
circular indentations resembles the face of a monkey.

Harvesting an abundant crop of around 60 coconuts, each tree blooms up to 13
times a year, and is revered by pacific islanders who refer to the palm as the
`tree of life'. !n Sanskrit it is known as `Kalpa vriksha', which literally means `the
tree which gives all that is necessary for living', as it is so multi-functional. All it's
parts can be used for some purpose or another: aside the offerings of the nut
(it's meat, milk, water and oil), the shell can provide a useful bowl, the husk was
originally burned for fuel, the wood great for shelter and furniture, and a seed
fibre known as coir can be taken from the husk to make mats, brushes, rope and
fishing nets. Coconut oil is popular today in a wide range of commercial
products, from foods to cosmetic soaps and lotions.

Coconut Oil - The Health Panacea

Coconut oil has been found to benefit a myriad of conditions from diabetes,
chronic fatigue and fibromyalgia to digestive disorders, thyroid imbalances, and
viral, bacterial and fungal (including yeast) infections. Some more surprising
benefits include the ability to lower cholesterol, stimulate weight loss and reduce
the risk of heart disease. !t is a protective antioxidant and a marvellous cosmetic
ingredient for promoting young and healthy skin and hair.

As Nark Atkinson, renowned UK nutritionist and holistic medical physician states,
Òrganic virgin coconut oil stands alone as being the healthiest oil that you can
use. !t possesses a plethora of health benefits, and the research to substantiate
it. ! strongly encourage you to make virgin coconut oil part of your daily
nutritional plan.'

Lauric Acid - Anti-Microbial Oil

A key ingredient that makes coconut oil such an asset to health and the immune
system is lauric acid, which constitutes around 50 percent of all the fatty acids in
the oil. Lauric acid is converted into monolaurin in the body, the same fatty-acid
derivative that babies make from their mother's breast milk to fight disease.
Nonolaurin has antiviral, antibacterial and antifungal properties.

Nary Enig writes in Coconut: !n Support of Good Health in the 21st Century,
69
`Nonolaurin is the anti-viral, antibacterial, and antiprotozoal monoglyceride used
by the human or animal to destroy lipid coated viruses such as H!v, herpes,
cytomegalovirus, influenza, various pathogenic bacteria including listeria
monocytogenes and Heliobacter pylori, and protozoa such as giardia lamblia.'

The fact that monolaurin may reduce the viral load of H!v is an exciting
proposition and the focus of current research. Results from one small-scale study
on 15 H!v-infected patients conducted by Dr. Dayrit, Emeritus Proffessor of
pharmacology at the University of the Philippines, led him to report, `this initial
trial confirmed the anecdotal reports that coconut oil does have an anti-viral
effect and can beneficially reduce the viral load of H!v patients. The positive
anti-viral action was seen not only with the monoglyceride of lauric acid but with
coconut oil itself.' Nonolaurin functions by disrupting the lipid membrane of the
virus, thus inactivating it.

Based on calculations of amounts of lauric acid present in mother's breast milk,
Dr. Enig suggests around 2+ grams of the fatty acid a day for a rich dietary
intake. This can be found in approximately 3 tablespoons of coconut oil, 7
ounces of raw coconut or 10 ounces of coconut milk.

`Never before in the history of man is it so important to emphasize the value of
Lauric Oils. The medium-chain fats in coconut oil are similar to fats in mother's
milk and have similar nutriceutical effects.'

- Jon J. Kabara, Ph.D.
Professor Emeritus, Nichigan State University

Diabetic-Friendly

Lauric acid has also been reported to have potent effects on insulin secretion
(Garfinkel et al 1992), a likely reason coconut oil is considered a preferable oil for
diabetics. As Bruce Fife in `The Healing Niracles of Coconut oil' writes, `!f you are
diabetic or borderline diabetic, consumption of most fats should be avoided.
Coconut oil, on the other hand, is different. Because it helps stabilize blood
glucose levels and aids in shedding excess body weight, it is probably the only oil
a diabetic should eat.'

Coconut oil is absorbed without the need for enzymes and insulin which places
less of a strain on the pancreas allowing it to function more efficiently. Unlike
polyunsaturated fats that can inhibit the cells ability to bind with insulin and
hence get glucose, coconut oil helps to regulate blood sugar.

70
An example that clearly demonstrates the diabetic-friendly nature of coconut oil
is with the Naura people of the South Pacific. These islanders lived for centuries
without any incidences of diabetes. A change in the islands life-style and
economic circumstances led to shifts in their usual dietary intake (composed
largely of coconuts, bananas and yams) which began to incorporate western
processed vegetable oils and refined flour and sugar. These dietary shifts
brought with them health disorders including the emergence of diabetes.

The Journal of the !ndian Nedical Association has attributed the increase of type
2 diabetes in !ndia to a move away from traditional oils like coconut oil in favour
of polyunsaturated vegetable oils.

Cholesterol Lowering - Pro-Heart

Widespread studies of coconut-consuming populations such as those found in
Polynesia and Sri Lanka, show that dietary coconut oil does not correspond to
high serum cholesterol nor coronary heart disease.

Prior et al's research (1981) revealed that when islanders with a high dietary
intake of coconut migrated to New Zealand and lowered their intake of coconut
oil, cholesterol levels increased.

As Nary Enig writes, À review of the dietfheart disease literature relevant to
coconut oil clearly indicates that coconut oil is at worst neutral with respect to
atherogenicity of fats and oils and, in fact, is likely to be a beneficial oil for
prevention and treatment of some heart disease. Additionally, coconut oil
provides a source of antimicrobial lipid for individuals with compromised immune
systems and is a nonpromoting fat with respect to chemical carcinogenesis.'

The cholesterol lowering and weight loss properties of coconut oil directly relate
to its thyroid stimulating functions. Coconut oil can raise basal body
temperatures while increasing metabolism. This is good news for people who
suffer with low thyroid function. There have been scores of testimonies to this
effect.

Healthy Oil

The benefits of coconut oil have long gone unrecognised. This is largely due to
the assumption that all saturated fats are bad for you. This does not take into
account, however, that there are different kinds of saturated fat, found in the
71
length of the carbon molecules the fatty acids contain (short-, medium- or long-
chain). The medium-chain fatty acids (NCFA's) that comprise coconut oil are
small enough molecules to be absorbed directly into the liver and used as an
immediate source of energy by the body. They place no strain on the digestive
system and their availability for metabolism means they are not likely to be
stored as fat, unlike high-calorie, cholesterol-heavy, long-chain animal fats. Only
coconut oil and palm kernel oil among all edible oils, contain these healthy
NCFA's.

Eat Fat, Loose Weight

!t's a curious thought that by eating fat you might actually loose weight, yet as
Dr. Weston A Price, the Darwin of nutrition, writes:

`Replacing the fats you now eat with coconut oil may be the wisest decision you
can make to lose excess body fat. We often think that the less fat we eat the
better. However, you don't necessarily need to reduce your fat intake, you simply
need to choose a fat that is better for you, one that doesn't contribute to weight
gain. You can lose unwanted body fat by eating more saturated fat (in the form
of coconut oil) and less polyunsaturated fat (processed vegetable oils). One of
the remarkable things about coconut oil is that it can help you lose weight. Yes,
there is a dietary fat that can actually help you take off unwanted pounds.
Coconut oil can quite literally be called a low-fat fat.'

!n the 19+0's, farmers discovered that attempts to fatten up their animals with
coconut oil produced the opposite effect; they became leaner and more active.
!ronically, with the demand for leaner meat today, they are now using coconut
oil for this very purpose.

A study on rats that introduced coconut oil to a high fat diet concluded that `the
coconut oil enriched diet is effective in .[producing|. a decrease in white fat
stores.' (Portillo et al, 1998).

As Raymond Peat ND, author of Coconut Oil and !ts virtues concludes, `The anti-
obesity effect of coconut oil is clear in all of the animal studies, and in my friends
who eat it regularly.'

Beautiful Skin

72
Coconut oil is an excellent moisturizer for rough, dry or wrinkled skin. We need
only look at the smooth and youthful complexions of the Phillipino islanders,
despite a climate that exposes them consistently to the sun, to witness the
benefits coconut oil can offer.

The fibres of young healthy skin are smooth, strong and elasticated. As we age,
free radical attack can damage this connective tissue, causing it to break down,
harden and loose its elasticity. Coconut oil has antioxidant properties that can
prevent the formation of free radicals as well as protect against them, rejuvenate
the skin and promoting age-defying beauty.

Nost commercial creams and lotions are not only predominantly water, providing
just a short-term solution to dry skin, but they often contain highly refined
vegetable oils which are devoid of natural antioxidants and even worse,
susceptible to oxidation, turning rancid and generating a host of free radicals
that are detrimental to the skin's cells. The proliferation of free-radicals also
occurs in the body when processed oils are consumed, demonstrated by
depleted levels of vitamin E and other antioxidants that are used up in attempts
to subjugate the attack.

Unlike other oils, coconut oil is highly stable and not prone to oxidisation; when
kept at room temperature for a year coconut oil has shown no sign of rancidity.
Coconut oil not only softens and beautifies the skin, but functions as a protective
healing ointment, its anti-microbial properties helping to prevent against fungal,
bacterial and viral infections. The skins natural oil sebum, like coconut oil,
contains medium-chain fatty acids, which combined with a healthy bacterium
always found present on the skin helps to protect us against external germs and
disease. Washing with soap strips our skin of this protective layer which can be
replaced with the benefits of coconut oil, absorbing quickly to soften and
moisturize and re-establishing an anti-microbial acid barrier.

Choosing the Right Oil

!f purchasing coconut oil it is important to go for a quality product that is
unrefined. Organic, virgin oil that is cold-pressed is recommended to ensure the
oil is in its original healthy state with all beneficial properties. One important
aspect in the production of virgin coconut oil is the reduction of final moisture
content to 0.1 per cent or less, which prevents the oil from becoming rancid.

73
Coconut Water

!t is not just the oil and tasty flesh of a coconut that is good for your health, its
delicious water is too. Norton Satin, chief of the United Nation's Food and
Agriculture Organisation writes, `Coconut water is the very stuff of nature,
biologically pure, full of natural sugars, salts, and vitamins to ward off fatigue.
!t's a natural isotonic beverage with the same level of electrolytic balance as we
have in our blood. !t's the fluid of life, so to speak.'

The coconut is a natural water filter, taking almost 9 months to filter each litre of
water. !ts filtration through the husk creates a pure and naturally sterile liquid
that is identical to human blood plasma and one of the highest known sources of
electrolytes. !t is more nutritious than whole milk, with less fat and no lactose or
cholesterol.

The water of a single coconut contains sufficient vitamin C to meet the daily
requirements of the body. !t also contains several B group vitamins such as
niacin, pantothenic acid, riboflavin, folic acid and thiamin as well as traces of
pyridoxin. The water also includes a wealth of minerals including potassium,
calcium, magnesium, sodium, phosphorus, copper and iron.

Coconut Meat Contains:

Vitamins:
C
Traces of B vitamins
Minerals:
Potassium
Calcium
Nagnesium
!ron
Zinc
Other:
Protein
Nonounsaturated Oils
Fibre
74

Coconut Water Contains:

Vitamins:
C
B-group vitamins
Minerals:
Potassium
Calcium
Nagnesium
!ron
Copper
Other:
Amino acids

75
Figs

Ultimate Fibre Provider

Mineral Dense

Cholesterol Lowering

Help Stabalize Blood Sugar

Aphrodisiac Reputation

Alkaline

Anti-Cancer Agents

Figs have been heralded since the earliest of times. Ancient Sumerian texts as far
back as 2900 B.C. note their medicinal value, as does the bible, in which they are
the most written about fruit (there is even a fig tree in the garden of Eden). Figs
were Cleopatra's favourite fruit and early Olympian athletes would consume
them for vitality and strength. Buddhists, Hindus and Romans alike regard the fig
tree as sacred, Buddha having attained enlightenment under a variety of the fig
tree ficus religiosa, known as the Bodhi Tree.

76
`Figs are restorative. The best food that can be taken by those who are brought
low by long sickness and are on the way to recovery. They increase the strength
of young people, preserve the elderly in better health and make them look
younger with fewer wrinkles.'
- The Roman historian Pliny (52-113 AD)

Figs are believed to have first been cultivated in Egypt, spreading to ancient
Greece by the 9
th
century and were brought to America and other colonised
countries in the 16
th
century. They have been used traditionally as a laxative,
tonic and diuretic, as well as for relieving pain and inflammation and building
strength stamina. The milky latex from the leaves and stems is reputed to be
analgesic, and used for insect bites and the fruit is widely acknowledged as an
aphrodisiac throughout Asia.

Figs have a unique, mild and sweet flavour, and an interesting combination of
textures; chewy skin, smooth flesh and crunchy seeds. Drying figs allows these
delicate fruits to be available all year round as healthy snacks, and being alkaline
this makes them an excellent sweet alternative to other sugary foods. There are
more than 150 varieties of figs, with differences in skin and flesh colour, though
the Calimyrna and Nission varieties represent the majority on the commercial
market.

Figs are a prime source of protein and jam-packed with minerals. They are one
of the best food sources for calcium, as well as rich in magnesium, potassium,
iron and phosphorous. Figs are remarkably high in fibre, and also contain
vitamins C, A and beta-carotene as well as health-promoting agents such as the
anti-cancer compounds benzaldehyde and coumarins, the protein-digesting
enzyme ficin and antioxidant flavonoids.

Cancer-Fighting Compounds

Aside the abundance of antioxidants in figs that protect against free-radical
damage that can contribute to cancer, figs also contain benzaldehyde and
coumarins, which show specific anti-cancer activity. Japanese research at the
institute of Physical and Chemical Research in Tokyo has found benzaldehyde to
be effective in shrinking tumours, and the anti-tumour effects of coumarins have
been observed in prostate cancer models (Naucher et al., 1993).

Fibre

77
When it comes to fibre, figs are a premier source, containing more fibre than all
common fruits of both the soluble and insoluble kind. The indigestible food fibre
lignin bulks up the stool and in conjunction with the enzyme ficin has a laxative
action that improves elimination, relieving constipation.

Around one third of the fibre in figs is of the soluble variety pectin, which has
been shown to lower `bad' LDL cholesterol, stabilise blood sugar, curb the
appetite and improve weight loss. !ts ability to delay the entry of glucose into the
bloodstream and reduce the post-meal rise in blood sugar can lessen insulin
requirements for diabetics (The American Diabetics Association suggests recipes
that include figs).

The cholesterol lowering effects make it a heart-friendly fruit, as does its content
of potassium and calcium which together help to balance blood pressure, and
magnesium which is renowned for its heart-health traits.

Eating fibre has also been linked to a lower risk of gallstones, particularly
insoluble fibre. !n the Nurses Health Study, a 16 year old study following 69,778
women over 16 years, those that consumed the most fibre overall had a 13 per
cent lower risk of gallstones (and those eating foods highest in insoluble fibre a
17 per cent lower risk). !t is thought this effect is because fibre speeds up the
time food moves through the intestines, reduces bile secretion (excessive
amounts of which contribute to the formation of gallstones), increase insulin
sensitivity and lowers blood fats.

Alkaline

Figs are extremely alkaline and can help neutralise acidity and balance the body's
pH to promote an optimum internal environment conducive to health. This is a
particular asset as figs are a sweet food and can make a healthy alternative to
sugar which is highly acidic.

Figs Contain:

Vitamins

C and A

Minerals

78
Calcium
Potassium
Nagnesium
Phosphorous
!ron

Phytonutrients

Coumarins
Benzaldehyde

Carotenoids:
Beta-carotene
Lutein 8 Zeaxanthin (little)

Flavonoids

Other:

Protein
Fibre (pectin and lignin)
Protein-digesting enzyme ficin

Garlic

79
Antibiotic, Anti-Viral & Anit-Fungal Properties


Heart Ally

Lowers Cholesterol & Blood Pressure

Improves Blood & Circulation

Cancer Preventive

This pungent little fellow, affectionately termed `the stinking rose', has been
greatly praised throughout its history of use. Sanskrit records dating back 5,000
years report of its medicinal virtues and it has been a functional herb in Chinese
medicine for at least 3,000 years. The ancient Egyptians were wise to its
benefits, as were the Greeks and Romans and even Louis Pasteur, discoverer of
penicillin, acknowledged its anti-bacterial powers in 1858. Nore recently, during
World War ! and !!, it was used to help prevent wounds from turning septic

The gifts of this plant reach beyond the realms of health and into the kitchen,
where its aromatic splendour can transform even the most lifeless of meals into
delicious culinary creations. Full-bodied, with a firey heat and delicate sweetness
this herb is an excellent flavour enhancer, bringing the best out of foods. Not for
the faint-hearted, garlic may be friend or foe to the palate depending on
personal preference though is a particular favourite of mine.

Used extensively in herbal medicine, garlic is recognised for defending against
everything from a common cold to vampires (it is certainly effective at repelling
the modern day equivalent, the mosquito). A myriad of studies currently exist to
validate the use of garlic as an anti-viral, anti-bacterial and anti-fungal agent, an
effective antioxidant and immune booster, and a potential benefit for those with
diabetes, asthma and cancer. !t is also widely known for its heart-health
properties, lowering bad cholesterol and blood pressure and aiding circulation.

Garlic's might is largely due to the sulfur compounds it contains, such as allicin.
Garlic also houses vitamin C, B6, selenium, magnesium, potassium, calcium and
manganese. Garlic is a member of the allium family, as are onions, which are
also incredibly good for you. Studies at Tufts University in Boston indicate that
80
eating the equivalent of an onion a day can raise beneficial cholesterol by up to
30 per cent; around the same as regular exercise. Onions are rich in C and B
vitamins, potassium and calcium and along with garlic contain health-active
sulfur compounds. Onions are known to improve circulation, lower bad
cholesterol, fight bacterial infections and congestion and inhibit the growth of
cancer cells in animal studies.

Anti-Microbial Properties

Allicin, one of the active sulfur compounds in garlic, provides many of the
notable benefits of this herb, as well as its notorious odour. Allicin is formed
during the chemistry of chopping, crushing and chewing garlic, the more
thorough the milling, the more of the compound is created. Allicin has antibiotic,
anti-viral and anti-fungal properties, and the reason why garlic has been used for
skin infections such as Athletes's foot, herpes and warts, digestive and lung
infections such as diarrhea, coughs and colds, and Candida yeast and other
microbes, though there is little documented research on such uses.

Garlic's antibiotic potency has been demonstrated even against drug resistant
illnesses such as the NSRA `hospital' virus. Research conducted at the University
of California !rvine Nedical Center, published in the December 2003 issue of
Nutrition, found that mice injected with NRSA and subsequently given garlic
extract demonstrated a significant decrease in levels of this strain. The garlic also
provided beneficial antioxidant protection.

Studies have also demonstrated garlic's ability to protect against damage from
the bacterium Helicobacter pylori, known to cause stomach ulcers and implicated
in stomach cancer. Whist the growth of H. Pylori is inhibited in these studies,
there is no evidence to suggest garlic supplementation can in-and-of itself
prevent or eradicate the infection.

Allicin begins to degrade once produced and on cooking, so eating garlic raw and
soon after chopping ensures the assimilation of optimum levels of this
compound. Remember, however, garlic is a potent herb and can cause irritation
so it is advisable not to eat raw garlic alone on an empty stomach. Aside possible
digestive sensitivity, some people may be allergic to garlic.

Garlic also contains diallyl sulphides, though less powerful than allicin, these
sulfur compounds don't degrade as quickly and their benefits survive the effects
of cooking. Again, chopping and crushing produces these chemicals which,
81
though not anti-fungal like allicin, are reportedly good for the blood and
circulation, lowering bad cholesterol and boosting the immune system.

Rats that were put on a diet featuring both allicin and diallyl sulphides had a
substantial increase in their levels of the antioxidant enzyme glutathione-S-
transferase. This enzyme, produced within the body, is critically important in
helping to rid the body of toxins, drugs and carcinogens. !ncreasing levels of this
and other phase !! enzymes may be one way garlic helps to prevent against
cancer, enhancing the elimination of potential carcinogens from the body.

Anti-Inflammatory

The sulfur compounds in garlic have also been found to have anti-inflammatory
effects by inhibiting the activity of inflammatory enzymes. Along with vitamin C
this can make garlic a protection against the pain associated with arthritis and
asthma attacks.

Heart Ally

Nuch of the research on garlic has demonstrated its abilities to lower cholesterol,
blood pressure and protect against heart disease and stroke. !t has also been
found to increase levels of healthy LDL-cholesterol, stimulate the production of
nitric oxide in blood vessels aiding their dilation, and assist the body's ability to
dissolve blood clots (fibrinolyisis).
The antioxidant properties of garlic (with its high content of vitamin C, as well as
manganese that functions as a cofactor in numerous important antioxidant
enzymes), can also protect against cardiovascular disease by inhibiting the
oxidation of bad cholesterol which builds up in artery walls. Further, folate in
garlic is known to protect the cardiovascular system.

Cancer Prevention

Population studies reveal that eating garlic regularly, and other alliums such as
onions chives and scallions, reduces the risk of oesophageal, colon and stomach
cancer. This may be partly due to garlic's ability to protect against and reduce
the formation of carcinogenic compounds. Sulfur compounds such as allicin and
82
ajeone have been found to stop the growth of various cancers in animal
laboratory studies, including skin, stomach, colon, breast and oral cancer.
Garlic also contains the powerful antioxidant mineral selenium, known for its
anti-cancer properties.

Diabetes

Some of the damage that can result from the degenerative effects of diabetes
such as diseases of the kidney, retina and nervous system, may be deterred by
garlic. Rats that were given a drug that would induce similar diabetic-effects in
the body, namely an increase in blood sugar, cholesterol and damaged fats and
a reduction in the body's antioxidants, experienced fewer negative effects from
the drug and an increase in antioxidant levels when given a daily dose of garlic
oil.

Garlic Contains:

Vitamins

C
B vitamins: thiamin, riboflavin, Niacin, Pantothenic acid, pyridoxine (B6)
Minerals

Potassium
Phosphorus
Calcium
Nagnesium
Selenium
!ron
Zinc
Nanganese
Copper

Phytonutrients

allicin
diallyl sulphides

83

Goji Berries

Anti-Aging Marvel

Ultimate Immune System Booster

Staggering Vitamin C Content

Anti-Cancer Agents

Protects against Radiation and Chemotherapy

Enhances Libido

Improves Vision

Nutritional Powerhouse

Mega Carotenoid Content

Goji berries are one of the most nutritionally dense foods on earth and house a
staggering concentration of vitamins, minerals, amino acids, phytochemicals and
essential fatty acids. Originating in Tibet and found in the bordering regions of
84
Nongolia and China these delicate fruits cannot be picked by hand as they bruise
easily and turn black. !nstead they are shaken from their bushes onto mats to
dry before collecting.

Goji berries are treasured in Tibet and Nongolia where two weeks of the year are
devoted to celebrating them. !t is said that a handful in the morning will make
you happy all day, and the only noted side effect is that too many may cause
you to laugh a lot!

These scarlet berries have a mild sweet flavour somewhere mid that of a raisin
and cranberry. They have been used traditionally for centuries to treat various
conditions including inflammations, skin irritations, nosebleeds, aches and pains,
and as a sedative. Nodern research reveals remarkable health benefits, from
boosting immunity, lowering cholesterol, and enhancing vision to fighting cancer
cells, relieving depression and aiding weight loss. Goji berries are also touted
anti-aging marvels and are one Hollywood's hottest new foods. One look at their
awesome constitution and it's easy to see why.

Nutritional Powerhouses

Goji berries have an awesome constitution. They are an incredible source of
vitamin C, containing 500 times more than oranges by weight which makes them
the second richest source on the planet after the camu camu berry. They are
also endowed with a staggering concentration of carotenoids, the most abundant
on earth, containing more beta-carotene than carrots which makes them a
superb source of vitamin A. !n addition, gojis contain B vitamins (B1, B2 and B6)
and vitamin E, and are packed with 21 minerals and trace minerals including
zinc, iron, phosphorus, calcium, copper, germanium and selenium. They have a
wide range of amino acids (18) which include all the 8 essentials as well as
efficacious polysaccharides that excel at strengthening the immune system. One
such polysaccharide stimulates the secretion of the rejuvenating human growth
hormone by the pituitary gland. Goji berries also house complex compounds such
as physalin, solavetivone, cyperone and beta-sitoserol that, as will be explored,
work their bio-magic in the body.
With such a plentitude of antioxidants, nutrients, amino acids, polysaccharides
and other active chemicals, goji berries offer a lavish supply of health-promoting
substances to the body.

Anti Aging

85
The most well documented case of longevity is that of Li Qing Yuen, who lived to
the age of 252. Born in 1678, he gave a lecture at the age of 200 at the
University of Beijing and had married 1+ times with 11 generations of posterity
before his death in 1930. Li Qing Yuen consumed goji berries daily.
A study cited in Dr. Nindell's book, Goji: The Himalayan Health Secret, found that
67 per cent of elderly people that were given a daily dose of the berries for 3
weeks experienced dramatic immune system enhancement (T cell transformation
functions tripled and the activity of interleukin-2 doubled). Further more, the
spirit and optimism of all significantly increased, appetite improved in 95 per cent
of the patients, 95 per cent slept better, and 35 per cent partially recovered their
sexual function.
Goji berries are one of the highest antioxidant foods on the planet, with an ORAC
score (Oxygen Radical Absorbance Capacity - a measurement used by the US
Department of Agriculture for total antioxidant ability) of 18,500, way above
other fruits and vegetables (blueberries, for example, having 2,200 ORAC units).
The Free Radical Theory of Aging portends that the rising number of free radicals
in the body as we age, and decline in production of necessary antioxidants that
quench these, leads to aging and disease. Superoxide is one such free radical
implicated in the onset and progression of disease, neutralised in the body by the
enzyme superoxide dismutase (SOD). We produce less of this counter-acting
enzyme as we age, yet goij berries have been shown to greatly increase this key
antioxidant in the body. !ntroducing antioxidants to mice and fruit flies has been
shown to increase their life span by 20 per cent and 30 per cent respectively.
Dr. Richard Cutler, a biophysicist at the National !nstitute of Aging, has shown
that the life span of many mammalian species, including man are directly
proportional to the amount or SOD contained in the cells. The animals with the
longest life spans were found to have the highest levels of SOD. SOD acts as a
cellular anti-oxidant, protecting against radiation and chemical free-radicals from
pollution, as well as acting as an anti-inflammatory agent and preventing cellular
damage following heart attacks. SOD also aids in digestion and metabolism by
helping to disperse vitamins and minerals into the blood stream to be absorbed
by the body.
The polysaccharides in this fruit, as will be discussed, greatly enhance immune
function and no doubt also contribute to a resilience to aging.

Immune System Booster

86
The polysaccharides in goji berries have a remarkable effect on the immune
system and increase the production of cytokines such as interleukin-2. These are
proteins made by the body that make infection-fighting cells multiply and initiate
and regulate immune response helping to protect the body from harmful
organisms and threatening cells. !nterleukin-2 shows potential in the treatment
of various cancers and has been explored for its immune promoting functions in
relation to H!v infection.

Anti-Cancer

Goji juice is currently under scrutiny in numerous countries such as Tibet, China,
Japan and Switzerland for its anti-cancer properties. Laboratory studies have
demonstrated its ability to kill numerous types of cancer cells. Aside the immune
boosting polysaccharides within these fruits that boost immune function, they
also contain the trace mineral germanium that induces the production of
interferon, a powerful anti-cancer agent. Germanium has shown significant anti-
tumour activity on several types of cancers. !t appears germanium is also helpful
for numerous other conditions. Dr. Asai in his book Niracle Cure: Organic
Germanium reports that his clinic has successfully treated an impressive range of
ailments including some types of depression, arthritis, vision problems, elevated
blood pressure, heavy metal poisoning as well as cancer.

Protection Against Radiation and Chemotherapy

The ability of goji berries to increase the number of lymphocytes in the body is
beneficial in Radiation therapy levels of these protective white blood cells are
decreased. Goji has been shown to enhance the effects of radiation in combating
lung cancer, allowing a lower dose to be used. Other research indicates that goji
can protect against some of the noxious side effects of both chemotherapy and
radiation.

!n one study described in Dr. Nindell's book Goji: The Himalyan Health Secret,
patients receiving a cancer drug together with goji exhibited response rates up to
250 per cent better than those obtained by the drug alone. They experienced
notable regressions of various cancers including skin, lung and colon which
lasted significantly longer than patients treated without goji.

87

Weight-Loss Potential

An anti-obesity study in Asia where patients were given a tea made from the
berry each morning and afternoon found that most patients experienced a
significant loss in weight. !n an animal study, goji polysaccharides have been
shown to reduce body weight by enhancing the conversion of food into energy
instead of fat.

Enhances Libido and Sexual Function

The goji berry is legendary for its aphrodisiac qualities and revered as a premier
sexual tonic in Asian medicine. An old Chinese proverb cautions men who may
be travelling far from their wives and families by stating, `He who travels one
thousand kilometers from home should not eat goji!' Nodern scientific studies
have shown that goji increases testosterone in the blood, thereby enhancing
libido in both men and women. Beta-Sitosterol, an anti-inflammatory agent found
in this fruit, has also been used to treat sexual impotence and prostate
enlargement.

Improves Fertility

Goji has long been used for the treatment of infertility in both men and women.
For women goji berries are said to restore jing (reproductive essence), and for
men, the polysaccharides of the fruit have been shown to extend the life of
sperm cells.

Cholesterol Lowering

The beta-sitosterol in goji berries is known to lower cholesterol levels. Further,
the antioxidants in the fruit prevent `bad' cholesterol from oxidizing and forming
plaques that stick to blood vessel walls. Flavonoids in the fruit such as
anthocyanins are known for their pro-heart attributes and maintaining healthy
arterial functioning and the chemical cyperone (a sesquiterpene) benefits the
heart and blood pressure.

88
Vision Improvement

Lutein and zeaxanthin are known to protect eye health and significantly reduce
the risk of age-related macular degeneration (the most common cause of
blindness in the elderly) and cataracts. Goji's contain a rich supply of these
carotenoids, so it is unsurprising they have been noted for vision improvement
abilities. Nodern Chinese research has found that goji berries can improve night
vision by reducing the time it takes for sight to adapt to darkness.

Other Active Compounds

Betaine is used by the liver to produce choline, a compound that plays a role in
the nervous system (having a calming influence), aids memory and learning and
helps to keep cell membranes healthy. !t also works to regulate cholesterol
levels, prevent galls stones and assist liver function.

Physalin is an active compound against all major types of leukemia. !t has also
been used as a treatment for hepatitis B.

Solavetivone is a powerful anti-fungal and anti-bacterial compound.

Scopoletin helps to regulate blood pressure, inhibits bacterial growth of various
species, has anti-inflammatory activity and regulates the hormone serotonin that
reduces anxiety and depression.
One of the polysaccharides in Goji berries facilitates the secretion and release of
the Human Growth Hormone, which is responsible for maintenance, repair, and
development functions in the body, including the production of muscle and the
incorporation of calcium into teeth and bones.

Goji Berries Contain:

Vitamins

C, E and A

B-vitamins: Thiamin, riboflavin, pyridoxine

89
Minerals

Phosphorus
Calcium
Zinc
!ron,
Copper
Germanium
Selenium

Phytonutrients

Carotenoids:
Beta- and alpha- carotene

Solavetivone
Cyperone
Physalin
Beta-Sitoserol
Betaine

Other

18 amino acids
Polysaccharides

90

Green Tea

Cancer Protective

Weight Loss Enhancer

Aid for Arthritis

Prevents Cavaties

Heart Ally

The popularity of green tea continues to grow aside findings that attest to its
myriad of health benefits. Favoured by Chinese medicine for +,000 years,
modern day research has linked green tea to reduced risks of cancer and stroke,
lower cholesterol, the prevention of cavities, weight loss enhancement and anti-
inflammatory action as an aid for arthritis. These effects are due to the
antioxidant capacity in the tea, the result of a high concentration of flavonoids,
catechin in particular. Because green tea is made from fresh, unfermented tea
leaves (unlike black tea which is fermented), oxidation of these catechins is
minimal, allowing them to serve as potent antioxidants.

91
Cancer Protective

The catechins in green tea make up around 30 of the dry weight of the leaves.
Of the catechins, EGCG is the most abundant and also shows the most anti-
carcinogenic potential. Laboratory research has demonstrated the ability of
catechins to induce apotosis (cell death) and inhibit the growth of numerous
cancer cells. !n addition, EGCG has been found to inhibit the enzyme urokinase
that cancer cells may use to invade normal tissues.
Epidemiological evidence from green tea consuming countries such as Japan and
China demonstrate low rates of cancer. Teachers of the tea ceremony (Sado) in
Japan, a ritual way of preparing and drinking green tea strongly influenced by
Zen Buddhism, are noted for their longevity and have particularly few deaths
from cancer.
Human and animal studies suggest green tea may be preventive against a
variety of cancers including bladder, colon, esophageal, breast, pancreas,
rectum, and stomach.
!n 199+ the Journal of the National Cancer !nstitute published an epidemiological
study that indicated drinking green tea reduced the risk of esophageal cancer in
Chinese men and women by nearly sixty percent.
Another study by a team of !talian researchers, reported at the 96th Annual
Neeting of the American Association for Cancer Research, found that after a
year's oral administration of green tea catechins, only one man in a group of 32
at high risk for prostate cancer developed the disease, compared to nine out of
30 in controls. `Numerous earlier studies, including ours, have demonstrated that
green tea catechins, or pure EGCG (a major component of GTCs), inhibited
cancer cell growth in laboratory models,' said researcher Bettuzzi, `We wanted to
conduct a clinical trial to find out whether catechins could prevent cancer in men.
The answer clearly is yes.'

Protecting Your Heart

The cholesterol-lowering effects of green tea and black tea have been confirmed
by both epidemiological and animal studies. Green tea has been found to
effectively lower `bad' cholesterol and prevent its oxidation which may otherwise
lead to plaque build up in artery walls.
92
The `French Paradox', namely a high fat diet yet comparably low rates of heart
disease, is believed to be due to the flavonoid resveratrol found in wine. !n 1997,
researchers from the University of Kansas found that the catachin EGCG is twice
as powerful as resveratrol, which may explain why heart disease rates among
Japanese men is quite low despite around 75 per cent of them being smokers.
!n one 25 year study (the Zutphen Elderly Study; Hertog, N., et al., 1993), those
that drank more than 8.5 ounces of tea per day had a much lower risk of
experiencing or dying from heart attacks than those drinking less tea. Test tube
studies have also found that green tea decreases the clumping of blood cells,
reducing the risk of clotting associated with heart attacks and strokes (Sagesaka-
Nitane et al., 1990).

Aid for Arthritis

The anti-inflammatory action of green tea, due to its flavonoid content, has
shown promise for arthritis relief. Research by scientists at Case Western
University suggest green tea antioxidants serve to postpone the onset and
decrease the severity of one type of arthritis in mice (Haqqi et al., 1999)

Tea for your Teeth

Green tea has been espoused for oral health by asian practitioners and recent
scientific research supports such. Studies in animals and humans have shown
how green tea can effectively combat the bacteria that causes cavities in teeth.
Green tea also contains fluoride that is protective for teeth.

Weight Loss Enhancement

A study published in the December 1999 issue of the American Journal of Clinical
Nutrition,

indicates that substances in green tea extract may actually promote
weight loss. Nen given a combination of both caffeine and green tea extract
burned more calories than those given caffeine or placebo alone.

The research, led by Dr. Dullo at the University of Geneva, examined the effects
of green tea on ten young men for six weeks. !n addition to a typical western
diet (13 per cent protein, +0 per cent fat and +7 per cent carbohydrates), they
consumed either green tea extract and caffeine, caffeine alone or a placebo.
93

The men's energy expenditure (EE - the number of calories used in a 2+ hour
period) and respiration quotient (RQ - how well the body utilized carbohydrates,
proteins and fats over a 2+ hour period) was measured on 3 occasions during
the study. Results found that the men taking green tea extract had a significant
increase in their measured EE and significant decrease in RQ over those taking
just caffeine or placebo. The men taking green tea extract also used more fat
calories than the placebo group. There was no difference between caffeine users
and placebo users in terms of fat calorie burning or overall calorie burning.
The scientists believed that the catechin flavonoids in the green tea extract may
alter the body's use of norepinephrine, a chemical transmitter in the nervous
system, to increase the rate of calorie burning. They concluded, `Green tea has
thermogenic properties and promotes fat oxidation beyond that explained by its
caffeine content per se. The green tea extract may play a role in the control of
body composition via sympathetic activation of thermogenesis, fat oxidation, or
both.'

Hemp Seeds

Supreme Protein Source

Mineral Mileage

94
Ideal Ratio of Omega 3 and Omega 6 Oils

Lecithin for Fat Metabolism

Rich in Phytonutrients

Nany people associate hemp with its botanical cousin the marijuana plant,
renowned for its psychoactive properties. Hemp, however, does not have
significant levels of THC for such effects and is primarily used for making textiles
and paper. Less recognised, the seeds of this plant are an incredibly nutritious
food and premier protein source.

Hemp seeds are a superior source of numerous nutrients. They are 33 per cent
pure digestible protein with 20 amino acids (including all the essentials), contain
omega-3 and -6 oils in ideal ratios, vitamins E, C, D and B vitamins, fibre, and an
astonishing array of minerals including iron, manganese, magnesium, potassium,
phosphorous, sulfur, calcium, zinc and silicon. Hemp seeds also house enzymes
and phytonutrients such as carotenoids, flavonoids and phytoeostrogens.
Hemp was cultivated over 6,000 years ago in China, originating from a wild plant
in central Asia. Arriving in Europe around 1,000 years ago the plant has been
used for various purposes, including paper, canvas, cloth and hemp butter made
from the crushed seeds. !ts has documented use throughout history in
civilisations across the world, including !ndia, Sumeria, Persia, Egypt, and Aztec
and Nayan cultures.

The seeds of plant are nutritional dynamos that, with a pleasant flavour, can be
incorporated whole or ground into numerous dishes. Sprinkle them on salads,
whiz them into dips, incorporate them in veggie burgers or make creamy hemp
milk by blending them with water.

Prime Protein

Hemp seeds are around one third protein and by weight one of the most
concentrated sources of protein on the planet after algaes such as spirulina and
chlorella. What's more, around 65 per cent of this protein is the valuable globulin
kind, more than is found in any other plant source. Globulin proteins make up
enzymes, antibodies, haemoglobin and many hormones. By providing the body
with the material to produce its disease fighting antibodies, hemp seeds are a
potential aid for people suffering from immune deficiency diseases.

95
Two of the amino acids in hemp seeds are the sulfur-containing methionine and
cystine, normally found in low quantities in vegetable proteins, which can help to
build strong and healthy hair, nails, muscle tissue and skin. This makes hemp
seeds valuable additions to vegetarian and vegan diets.

Healthy Oils

Hemp seeds are made up of 35 per cent oil. This oil is super rich in essential
fatty acids (80 per cent of the oil), with a ratio of omega-6 to omega-3 oils
matching that required by the body. Essential fatty acids are involved in
numerous biological functions and are particularly supportive to the immune
system as well as the heart, liver, skin, brain, digestive and reproductive
systems, and utilised for cell growth, hormone balance and fat metabolism. With
such a bredth of activity it is not surprising deficiencies in EFA's can lead to a
myriad of health problems including high cholesterol and heart disease, arthritis,
eczema, Chron's disease, PNS and depression.

Flax seeds (or Linseeds) are unique in that they provide an exceptionally high
concentration of omega 3 oils; the richest plant source for such. Omega-3's, also
found in cold-water fish such as sardines, salmon and mackerel and other plant
sources (namely walnuts, pumpkin seeds, mustard seeds, green-leafed
vegetables and spirulina) are less common in the average diet hence flax seeds
can be an excellent means for ensuring adequate intake. Omega-3 oils work as
antioxidants, are good for the heart and immune system, aid the burning of fats
and help to build healthy, beautiful skin. Hemp seeds, whilst containing less
omega-3 oils, house a balance of omega-3 and omega-6 oils. They also contain 3
times more vitamin E than flaxseeds and are a superior source of protein and
minerals.

Hemp seeds are also rich in gamma linolenic acid (GLA), a type of omega-6 fatty
acid that is anti-inflammatory and aids hormonal regulation. Hormone imbalance
can lead to irregular blood sugar levels, weight gain, skin conditions such as
eczema and psoriasis, menstruation problems and menopausal symptoms. GLA
has also been found to provide effective treatment for rheumatoid arthritis.
Together with vitamin D, also found in hemp seeds, protection can be offered
against osteoporosis. The high quality source of protein in hemp also promotes
muscle growth and physical strength that can support the skeletal system.

Hemp seed oil is available to purchase in most health foods stores. !t should be
purchased in a dark container and kept refrigerated to preserve the delicate
EFA's. For quality choose an organic hemp oil made from non-sterilised seeds,
cold-pressed (i.e. not heated) and not chemically extracted (i.e. no hexane).

96
Mineral Mileage

Hemp seeds contain a seeming endless list of minerals and trace minerals. As
well as more standard minerals such as iron, magnesium, potassium,
manganese, calcium and phosphorous, hemp seeds also contain sulphur, zinc,
silicon, copper, selenium, and silver.

Lecithin for Fat-Metabolism

Hemp seeds contain a significant amount of lecithin, a type of liquid that is found
in the protective sheaths that surround the brain and nervous system. Lecithin
helps to breakdown fats and enhances liver activity and enzyme production.
Choline is produced from lecithin and is needed for nerve signals from the brain
throughout the nervous system, as well as liver and gall bladder function. !ts
derivative acetylcholine, lacking in Alzheimer patients, is crucial for short-term
memory.

Hemp Milk

One great way to attain the nutritional benefits of this seed is to make hemp milk
by blending the seeds with water - a creamy protein shake that you can add
other superfoods to, such as raw cacao and virgin coconut oil, with honey,
vanilla, maple syrup or banana to taste. Blend hulled hemp seeds with 3 or +
times the amount of water (i.e. a quarter to a third of a cup of hulled hemp
seeds to 1 cup of water) and add delicious extras as desired.

Seeds Glorious Seeds

All seeds are potent, life-giving storehouses packed with goodness. Pumpkin
seeds, sesame seeds, flaxseeds and sunflower seeds are other great choices,
each with their own strengths and benefits. Pumpkin seeds and sesame seeds
are both high in the amino acid tryptophan and zinc and sesame seeds are also a
premier source of calcium. Sunflower seeds are particularly high in vitamin E and
flaxseeds, as discussed, provide a superior amount of plant-derived omega-3
oils.

97
Hemp Seeds Contain:

Vitamins

E, C and D
A (from carotene)
B vitamins: thiamin, riboflavin, niacin, pyridoxine

Minerals

Phosphorus
Calcium
Potassium
Nagnesium
Silicon
!ron
Sulfur
Zinc
Numerous other trace minerals

Phytonutrients

Beta-carotene
phytoestrogens

Other

Essential Fatty Acids (omega-3, omega-6 and GLA)
Lecithin
Edistin protein
20 amino acids (incl. all 9 essentials)
Fibre
Enzyme

98
Macadamia nuts

#1 Source of Monounsaturated Oil

High in Selenium {anti cancer, detoxifying mineral)

Lowers Cholesterol

Great Source of Protein and Fibre

Before reviewing the macadamia it is worth pointing out the benevolent nature
of nuts and seeds in general; great additions to the diet these dense foods are
teaming with nutrients and valuable sources of fibre, protein, beneficial oils and
phytonutrients. Almonds, walnuts and Brazils are other favourites of mine, each
with unique strengths and benefits. Almonds, for example, are richest in calcium
and vitamin E, walnuts have the greatest antioxidant potency and are one of the
few plant sources high in omega-3 oils and Brazil nuts excel in amounts of
selenium, known to protect against cancer and detoxify the body. Aim to eat
nuts with their skin on, as the skin is a potent source of health promoting
phytonutrients.

Research has demonstrated that eating nuts lowers harmful cholesterol and the
risk of heart disease. Dr. Kris-Etherton, in a review of numerous studies
investigating the dietary benefits of nuts (Nutrition Reviews, Nay 2001)
summarised that, `To date, five large epidemiologic studies and 11 clinical
99
studies have demonstrated that frequent consumption of nuts decreases the risk
of coronary heart disease.'. !n fact, the review of existing evidence revealed that
1 ounce of nuts more than 5 times a week can result in a 25 to 39 per cent
reduction in coronary heart disease risk.

And yet it is not just heart disease that nuts work their magic to prevent;
population studies have linked the consumption of nuts to a reduced risk of
mortality whatever the cause.

Nacadamia's are unique for the significant amount of healthy monounsaturated
fats they contain. These delicious creamy nuts also provide calcium, potassium,
magnesium, selenium, iron and zinc, vitamins E and C, B vitamins and
antioxidant flavonoids, with no cholesterol.

Native to the rain forests of Australia and revered by the Aborigines both as a
food delicacy and cosmetic oil, macadamia nuts are now grown in South Africa,
Central America, California and Hawaii.

Healthy Oils

The inverse relationship between monounsaturated fats and heart disease makes
macadamia nut oil arguable the single healthiest oil available for cardiovascular
health.

Eighty per cent of macadamia oil is of the healthy monounsaturated kind, more
than is found in any other oil, including olive oil that rates at 7+ per cent. These
fats are known to reduce overall cholesterol. One study demonstrating such
effects found that men with high cholesterol that were given 1.5 to 3 ounces of
macadamia nuts per day over a + week period had a 5.3 per cent delcine in `bad'
LDL cholesterol and an 8 per cent rise in `good' HDL cholesterol in just a month
(journal of Nutrition, April 2003).

Of these oils, macadamias house both oleic and palmitoleic acid. Oleic acid, as
discussed in the chapter on avocados, has shown promise as a preventative
against breast cancer, and palmitoleic acid, of which macadamia contains the
highest known levels, has recently been indicated as an aid in fat metabolism.
Nacadamia nuts also contain some omega 3 oil essential fatty acids.

Nacadamia oil can now be purchased from health food stores or online, such as
Nature's Way Nacnut Oil. !t is especially useful in cooking as it can withstand
higher cooking temperatures than most oils without the negative chemical
alteration that occurs with heat, and is more able to maintain flavour and aroma.
100

Selenium - Anti-Cancer and Detoxifying Antioxidant

Nacadamia's are a great source of selenium, just slightly less than Brazil nuts,
the number one source. Selenium is an important and powerful antioxidant, a
deficiency of which is becoming increasingly linked to higher rates of cancer,
heart disease, A!DS and even miscarriages.

!n a study by Cornell University and the University of Arizona, reported in the
January 1st 1997 issue of The Journal of the American Nedical Association, men
and women taking selenium supplements for 10 years had +1 percent less total
cancer than those taking a placebo. Prostate, esophageal, colorectal and lung
cancer rates were among the most dramatic: patients in the selenium group had
71 percent, 67 percent, 62 and +6 percent reductions in cancer rates,
respectively, than the placebo group.

!n a study conducted at the University of Arizona on 1,700 elderly Americans,
those taking 200 mcg of selenium over +.5 years had 63 less prostate cancer,
58 fewer colorectal cancers, and +6 fewer lung cancers. Overall, there were
30 fewer new cancers, and 50 less overall death from cancer.

Selenium has the ability to bond with damaging heavy metals in your body (from
air pollution, cigarette smoke, chemicals and pesticides) and allow them to be
safely excreted from the body. Selenium has been shown to improve the
efficiency with which DNA can repair itself after being exposed to damaging
substances. Selenium creates selenium superoxide dismutase (SOD), your body's
most powerful antioxidant enzyme.

Nacadamia nuts also contain zinc, essential for healthy reproductive systems,
wound healing and resistance to disease.

Fibre and Protein Provider

As with all nuts, macadamias are a good source of dietary fibre, which can
provide roughage, reduce hunger, slow digestion, promote desirable intestinal
bacteria and alleviate constipation.

Nacadamias also provide all the essential amino acids at mostly optimum levels,
as well as non-essential amino acids, all of which play an important role in
101
muscle formation, connective tissue and blood plasma development. Around 11
nuts (or one ounce), provide 2 grams of protein.

The Hamptons Diet

The popularity of macadamia nuts has grown partly in response to the latest fad
diet, the Hampton's diet, where fats are not a bad word. Formulated by ex
medical director of the Atkins Centre Dr. Fred Pescatore, this diet incorporates
what Pescatore believes to be the best of both low-carb and Nediterranean diets.
Though ! don't espouse the diet in itself, it does introduce the notion of healthy
fats with 21 pages of Pescatore's book devoted to the properties of 32 oils; it is
good to see literature on the benefits of certain fats filtering into mainstream
society.

Macadamia Nuts Contain:

Vitamins
C and E
Folate
Niacin
Thiamin

Minerals

Calcium
Nagnesium
Potassium
!ron
Selenium
Zinc
Copper

Phytonutrients

Flavonoids

Other
102
Nonounsaturated fats - palmitoleic acid and oleic acid
Omega-3 oils
phytosterols
Tocotrienols

Nettles

Cleansing & Detoxifying

Gentle Diuretic Action

Nutrient Dense

Contains Serotonin with Appetite Suppressing
Properties

Promotes Healthy & Beautiful skin & hair

Anti-Allergenic Chemicals

Alkaline
103

Nost of us associate nettles with uncomfortable childhood experiences of being
unexpectedly stung. The intense needle-like burning sensations are enough to
make you watch where you're going and unfortunately do little to favour a
culinary appetite. However, nettles are not only tasty, but outstandingly
nutritious, positively bursting with vitamins, minerals and phytonutrients.

Nettles are a perennial plant and for the purposes of consumption are best
collected before they flower in the spring, taking the tender tops when the plants
are less than a foot high (wearing gloves is recommended!). !n many climates
new nettles also arrive in the autumn and these can be picked before they're
killed by the frost. To garner maximum benefits form nettles it is best to juice
them raw, this process deactivating the sting, which is also neutralised by saliva
(yes, they actually be eaten whole). Nettles can also be made into a hearty tea
or tasty, fortifying soup, though cooking does diminish their nutrient and enzyme
content.

Nettles are excellent at drawing nutrients from the rich soil they prefer to grow in
and contain an impressive array of vitamins, minerals, amino acids and
phytonutrients. They are a superb source of iron, calcium, magnesium,
potassium, phosphorous, silicon, serotonin, beta-carotene, chlorophyll, vitamins
C, D, K and B-group vitamins, and amino acids - every reason why these little
favoured plants are a premier superfood. Further more, growing wild means they
are both free and readily available.

Nettles have an established use in worldwide traditional medicine for a legion of
ailments. !n addition to their vast therapeutic benefits, their long, fibrous stems
were once used for weaving, cloth making, and paper in Europe, and the Native
Americans employed them for embroidery, fishing nets, and other crafts.

Nettles are a cleansing and detoxifying herb, with gentle yet effective diuretic
action that can revitalise and restore the kidneys, bladder and digestive systems.
Nettles are also antiallergenic and can work wonders for hay fever, asthma,
rashes and insect bites. They have been used to nourish the reproductive and
hormonal systems and can greatly fortify the blood, improving anaemic
conditions and enhancing overall health and stamina. The silicon in nettles
makes for a beauty agent to hair, skin and nails. Nettle tea compress or finely
powdered dried nettles have been used externally for wounds, cuts, and nose
bleeds to assist the blood in clotting as well as internally to reduce excessive
menstruation or bleeding from haemorrhages. The nettle root has also been
seen to be effective in treating benign prostate hypertrophy (enlargement of the
prostate). Not bad for a garden weed!

104

Silicon - Beauty Aid

Not only do nettles promote health, but they also have beautifying gifts,
contributing greatly to glossy, conditioned hair, hard nails and clear, smooth skin
and can also be beneficial for eczema.

Nany of the above attributes are due to the high silicon content within nettles.
This beauty-mineral is required for healthy skin, hair and bones. As aging
correlates with reduced levels of this trace mineral, consuming silicon may even
help keep you looking younger.

Serotonin - Mood Enhancer and Weight Loss Ally

Nettles also supply serotonin, a critical neurotransmitter that has a powerful
effect on our state of mind. Serotonin is a mood enhancer with a calming
influence, hence can relieve stress and promote feelings of well being. !t also
plays a role in the `satisfied' feeling one gets after eating. !t is for this reason
that serotonin supplements have been designed to tackle food cravings and aid
slimming. !ts relaxation properties are also helpful in promoting sleep. Some
cases of depression are associated with reduced quantities or activity of
serotonin in the brain.

When serotonin levels drop below a certain level, hunger signals are initiated. !n
fact, studies have shown a direct link between obesity (due to overeating) and
decreased brain levels of serotonin. This is no doubt one reason why the nettle
has a traditional reputation for improving weight-loss. As the late famous
American naturalist and wild-food forager Euel Gibbons claims, `stinging nettle is
very efficacious in removing unwanted pounds!' As overeating can also be the
result of a nutrient-deficient diet and an instinctive quest to supply the body with
what it needs, nettles, being so mineral-dense can satiate such impulses.

Anti-Allergenic

The nettle's sting is the product of chemicals that gather at the base of the tiny
hollow hairs that cover the plant and include formic acid, histamine, acetylcholine
and serotonin among other identified and unidentified compounds. !t is some of
these substances that are thought to contribute to the antiallergenic properties
of the plant. As many of these delicate compounds can be destroyed by cooking,
steeping or drying, juicing or freeze-drying is recommended for maximum
105
benefits. One study at the National College of Naturopathic Nedicine in Portland,
Oregan, showed that 58 of hay-fever sufferers given freeze-dried nettles rated
them between moderately and highly effective.

Help for Arthritis

Anecdotal evidence of the benefits of nettles for arthritic conditions exists as far
back as Roman times. One UK study, at the University of Plymouth,
demonstrated the effectiveness of nettles for relieving arthritic symptoms by
applying stinging nettle leaves to affected areas for a week reporting significant
reductions in pain throughout treatment
!t is thought the neuro-transmitters serotonin and histamine could effect pain
perception and transmission at the nerve-endings and act as a `counter irritant'
similar to the way capsaicin works in chillies. Dr Randall who led the study
remarked, `The stinging nettle is a freely available plant and its sting seems a
safe treatment for musculoskeletal pain.'

Nettle root and Prostate Disorders

A number of studies have documented the effectiveness of nettle root in treating
benign prostate hypertrophy (BPH) - enlargement of the prostate. Dr. varro E.
Tyler reported on a paper from the 1995 Congress on Nedicinal Plant Research
where J.J. Lichius and colleagues showed a reduction in prostate growth
potential in mice when given a high dosage of nettle root extract. Another study
that administered nettle root extract and palmetto berries to patients with BPH
revealed positive results.

Nore recent research has discovered that nettles can block the chemical process
in the body that is linked to prostate disorders, where free-floating testosterone
becomes bound to albumin, removing its bio-availability to the body.

Alkaline

Nettles are highly alkaline, hence very effective at neutralising acidity in the
body. This, in addition to diuretic properties that cleanse and flush the blood
through the actions of the kidneys, and detoxifying chlorophyll, makes stinging
nettles an excellent source for purifying the blood and balancing the fluids in the
body.
106

Nettles Contain:

Vitamins

C, A and K
B-group vitamins

Minerals

Calcium
!ron
Nagnesium
Potassium
Phosphorous
Nanganese
Silicon

Phytonutrients

Beta-Carotene
Zeaxanthanin & lutein
Formic acid
Histamine
Acetylcholine
Serotonin

Other

Protein
Chlorophyll

107

Papaya

Pro Vitamin A

Healing Enzyme Papain

Antioxidant Power - Vitamins & Carotenoids


Papayas are native to Central America and were brought to other subtropical
lands such as !ndia, the Phillipines, and parts of Africa by the Spanish and
Portuguese explorers. The papaya tree can provide a remarkable crop of up to
100 fruits. Sizes vary depending on the type of papaya, the large ovoid fruit
weighing up to 9 kilograms. Papayas also vary in colour and shape, though are
most notably yellow to orange skinned and oval to pear-shaped.

This revered and wholesome fruit, called `the fruit of the angels' by Christopher
Columbus is an opulent source of carotenoids, vitamins C and A, multiple B
vitamins, potassium, magnesium and fibre, flavonoids and enzymes (papain and
108
carpaine). With its aromatic, lightly sweet and musky flavour coupled with soft-
textured flesh, eating papaya is an exotic, mouth-watering experience.

Pacific !slanders have traditionally used all parts of the papaya tree for medicinal
purposes, including the bark for toothache remedy, the flowers for bronchial
infections and the seeds for expelling intestinal worms and parasites and
alleviating bleeding, kidney colic, and jaundice.

Antioxidant Power

Papaya is a supreme source of antioxidant carotenoids as well as vitamins C and
E, which all prevent the oxidation of cholesterol that can build up in blood vessel
walls and potentially lead to heart attacks and strokes.
One way vitamins C and E exert this influence is through their association with
the compound paraoxonase, an enzyme in the body that inhibits the formation of
bad cholesterol. Papayas also contain fibre, known for its cholesterol lowering
effects and folate which is instrumental in lowering levels of the compound
homocysteine that can damage blood vessel walls and be a risk factor for heart
conditions.
These antioxidants are powerful deterrents against aging and disease and are
significantly linked to reduced risks of various cancers.

Enzyme Papain

The enzyme papain, a proteolytic enzyme (protein-digesting) similar to bromelain
in pineapple, is the creamy latex found in unripe papaya. Leading naturopath
and researcher Dr. Nichael Nurray, in his article The Healing Power of Proteolytic
Enzymes, reviews the usefulness of such enzymes in the treatment of cancer,
rheumatoid arthritis, viral related illnesses such as herpes and hepatitis C,
inflammation and sports injuries, sinusitis, asthma, bronchitis, and pancreatic
disorders. Further more, such enzymes can work well as a beauty aid to the skin,
dissolving dead layers and protecting and repairing collagen fibres.
When administered along side conventional treatment methods such as
chemotherapy or radiation, studies have shown that protein-digesting enzymes
such as papain can be beneficial as treatment aids to various cancers. To quote
Dr. Nurray in the above-mentioned article, `Specifically these studies have shown
109
improvements in the general condition of patients' quality of life, and modest to
significant improvements in life expectancy.'
As will be discussed, papayas, as a good source of vitamin A, offer potential
protection against the carcinogen benzoapyrene found in cigarette smoke.

Anti-Inflammatory Aid

The enzyme papain has been shown to have anti-inflammatory effects and
improve the rate of recovery from injuries and burns, reducing pain and
discomfort. Along with antioxidant components such as vitamins C, E and beta-
carotene, which can also reduce inflammation, papaya can ease the symptoms of
conditions such as arthritis. !n fact, the high concentration of vitamin C alone in
papaya could help prevent the disease. Findings from one long-term study
analysing the correlations betweeen dietary intake and arthritis found that those
who consumed the lowest amounts of vitamin C-rich foods were more than three
times more likely to develop the disease than those who consumed the highest
amounts (presented in the Annals of Rheumatic Diseases, August 200+).

Vitamin A

Papaya's abundant quantity of beta-carotene, provides the body with a healthy
dose of vitamin A, which plays an integral role in strengthening the body's
immune system. Recent research at Kansas State University has discovered a
relationship between vitamin A and emphysema. Dr. Baybutt, associate professor
of nutrition, found that a common carcinogen in cigarette smoke benzoapyrene
induces vitamin A deficiency. Previous research had shown that rats fed a
vitamin A-deficient diet developed emphysema and that a diet rich in vitamin A
could help counter this effect and significantly reduce the likelihood of the
condition. Baybutt believes this is why some smokers do not develop
emphysema.

Papaya contains:

Vitamins

C and A
B vitamins: thiamin, roboflavin, niacin, pantothenic acid, pyridonxine and folate
110

Minerals

Potassium
Calcium
Nagnesium
Phosphorous
Zinc
Selenium

Phytonutrients

Carotenoids: Beta-carotene, Lutein 8 Zeaxanthin

Flavonoids

Other

Papain (protein-digesting enzyme)
Fibre

Parsley

111
Flushes kidneys & Cleanses Urinary Tract

Antioxidant Potency

Anti Cancer Agents

Bone Health - Vitamin K, Vitamin C & Fluorine

Deodorising Properties, Freshens the Breath

Parsley is the world's most popular herb, yet few are aware of just how
remarkable its healing and nutritional properties are. Somewhat taken for
granted, this green marvel deserves greater status than its current occupation as
a decorative garnish.

Native to southern Europe, the use of parsley dates back over 2,000 years. The
ancient Greeks regarded the herb as sacred and used it to adorn athletic
champions and scatter over the tombs of the dead. !t was treated primarily as a
medicinal rather than culinary plant. The Romans on the other hand enjoyed
consuming the herb abundantly as a food. They made garlands for banquet
tables and to hang around their necks at feast time, mostly in view of parsley's
ability to freshen the breath, absorb wine odours and, as they believed, prevent
against drunkenness. On making its way to !ndia, the dried root, essential oil and
fluid extract of the plant have been used in Ayurvedic medicine.

Parsley's long history of therapeutic use includes traditional remedies from across
the world to cleanse the urinary system, alleviate fluid retention and painful
menstruation, aid digestion, lower blood pressure, improve allergies, asthma and
bronchitis, freshen the breath, relieve bruising and insect bites, and provide
treatment for the skin and hair.

Nany of these uses hold weight today, as parsley is a detoxifying and cleansing
herb that benefits the immune and urinary systems. !t also supports bone health,
is a digestive aid and contains oils and flavonoids that have anti-cancer
properties.

Parsley has a fresh, pungent flavour, with a bitter-tangy edge and slight salty
tones. The two most popular types are curly parsley and !talian flat leaf parsley.
The latter, though visually plainer, has a stronger taste.

Parsley excels at providing nutrients to the body and includes vitamins C, A, K,
112
B12 and folate, iron, calcium, phosphorus, manganese, sulphur, beta-carotene,
chlorophyll, flavonoids and essential oils.

Kidney and Urinary Action

Though there is little available research on the treatment of parsley for urinary
conditions, it has long been used to help flush out the kidneys and cleanse the
urinary tract. Gillian Nckeith in her book Living Foods For Health sites parsley as
one of the 12 superfoods for transforming health and writes: `!t prevents salt
from being reabsorbed into the kidney tissues; thus parsley literally forces debris
out of the kidneys, liver and bladder. !t helps improve oedema, general water
retention, fatigue and scanty or painful urination.' These actions are in part due
to the oils in parlsey - apiol and myristicin - believed to be diuretics.

Anti-oxidant Powerhouse

Parsely contains several flavonoids (such as apiin, apigenin and luteolin), that
work their antioxidant magic in the body, scavenging free-radical rascals. Parsley
also contains potent antioxidants vitamin C and beta-carotene, the latter
converted by the body into vitamin A, a powerful immune booster. The combined
antioxidant potency of this herb can serve to protect the body from all manner of
diseases as well as deter against free-radical damage associated with aging. The
essential fatty acids (EFA's) in parsley and rich cholorophyll content also aid the
body's immunity and abilities to purify itself. EFA's serve in immune function and
chlorophyll is known to help rid the body of toxins such as heavy metals from
environmental pollution.

Digestive aid

Parsley is a legendary digestive aid. !ts high enzyme content can assist digestion
and elimination and it is known to reduce cramping and gas after meals.

Anti Cancer Properties

The volatile oils in parsley have been shown to inhibit the formation of tumours
in animal studies. Nyristicin, for example, has been shown to help neutralise
carcinogens such as the benzopyrenes found in cigarette smoke. One study on
113
mice found that treatment with myristicin resulted in a 65 inhibition of tumor
growth in the lung (Zheng et al., 1992). Nyristicin has also been shown to
activate glutathione-S-transferase, a Phase !! detoxifying enzyme that is effective
against chemical carcinogens.

The potent flavonoid apigenin has also demonstrated anti-cancer properties in a
number of studies in recent years, protecting against the growth of hormone-
related cancers such as breast and prostate cancers, as well as inhibiting the
growth of, and inducing apoptosis (cell death) in leukaemia, thyroid and
colorectal cancer.

Heart-health

The folate in Parsley contributes to cardiovascular health, essentially by assisting
the body's conversion of homocysteine, a potential danger to blood vessel walls,
into safe compounds. !ts healthy dose of antioxidant (flavonoids, vitamins and
carotenoids), also play a role in protecting arteries against the build-up of
unhealthy cholesterol.

Bone health

A daily dose of vitamin K (100 micrograms) has been shown to cut the risk of hip
fracture by research from the US National Heart, Lung and Blood !nstitute and
three leading American Universities. Further, eating foods rich in vitamin C such
as parsley, can reduce the risk of arthritis (as revealed in a dietary study
reported at the Annals of the Rheumatic Diseases, August, 200+). Parsley also
contains fluorine, another essential ingredient for solid bones.

Breath freshener

Whether in-between courses or at the end of your meal, parsley is very effective
at cleansing the palate and freshening the breath, with marvellous deodorising
properties.

Parsley contains:

Vitamins
114
C, A, K
B12 (rare in plants)
Folate

Minerals

!ron
Calcium
Nanganese
Phosphorous
Sulfur

Phytonutrients
Beta-carotene
Flavonoids (apigenin)

Other
Chlorophyl
Essential Fatty Acids
volatile Oil Nyristicin

Pomegranate

115

Antioxidant Flavonoids

Reduces Blood pressure & Cholesterol

Arthritic Aid

Fights Breast Cancer & Prostate Cancer

The pomegranate has been cultivated since pre-historic times. Thought to be
native to Persia, it is now grown liberally across the globe. This mystical fruit, a
symbol of birth, death and eternal life owing to its brimming seeds and blood-like
juice, is steeped in mythology. !t was lauded by the prophet Nohammed who
encouraged his followers to eat the fruit to purge their systems of envy and
hatred. !n the tales of Ancient Greece, Persephone, daughter of Demeter the
goddess of agriculuture, was offered this fruit by Hades, god of the underworld.
!n succumbing to the temptation she condemned herself to spend time each
year with Hades in the underworld. To modern day Greeks the pomegranate is
often a feature at weddings to symbolise fertility, and in China, a sugared version
of the pomegranate seed is eaten on the wedding day to bless newlyweds.
Traditional medicines of the Niddle East and !ndia have used the pomegranate
for centuries - leaves, skin and rind included - to cure everything from
conjunctivitis and sore throats to baldness and haemorrhoids.
Affectionately known as the `jewel of winter', the pomegranate is receiving
growing acclamation for its disease-fighting abilities, largely due to its staggering
antioxidant potency. This is reflected in the soaring sales of pomegranate juice in
the UK, with RJA Foods reporting a sale increase of their Pomegreat brand from
around 50,000 litres per month to 500,000 litres per month in 2005.

Pomegranates are hugely beneficial to the heart, as well as having noted anti-
cancer effects, and an ability to protect against cartilage loss in arthritis. They
also offer all-round protection against age and disease by neutralising free
radicals in the body due to an outstanding concentration of antioxidant
flavanoids, with studies suggesting pomegranate juice may contain almost three
times the antioxidant power of green tea and red wine. They also provide
substantial amounts of potassium, iron, folic acid and vitamin C, as well as
vitamins A and E, niacin, and fibre.

The juicy, tangy translucent flesh of the fruit's ruby seeds is every bit worth the
patience required to prise them from their pith.
116

Anti-Cancer Effects

Breast Cancer

!sraeli researchers at the Technion-!srael !nstitute of Technology presented two
studies at an international conference in June 2001 indicating that pomegranate
seed oil triggers apotosis (cell death) in breast cancer cells. Whilst toxic to the
estrogen-dependent breast cancer cells, this extract left normal breast cells
largely unaffected. Dr. Ephraim Lansky who headed the studies explained,
`Pomegranates are unique in that the hormonal combinations inherent in the fruit
seem to be helpful both for the prevention and treatment of breast cancer.
Pomegranates seem to replace needed estrogen often prescribed to protect
postmenopausal women against heart disease and osteoporosis, while selectively
destroying estrogen-dependent cancer cells.'

Prostate Cancer
Recent Research at the University of Wisconsin Nedical School (2005), found
that pomegranate juice killed human prostate cancer cells in laboratory tests and
significantly slowed the progression of prostate cancer in mice. The study,
published in the Proceedings of the National Academy of Sciences, is the first to
evaluate the effects of pomegranate extract on prostate cancer cells. Leading
researcher Dr. Hasan Nukhtar commented in a news release, Òur study - while
early - adds to growing evidence that pomegranates contain very powerful
agents against cancer, particularly prostate cancer.'
Like berries, pomegranates contain the powerful flavonoid ellagic acid, known for
its detoxifying, anti-cancer effects.

Heart Health

Pomegranates and their superior antioxidant properties neutralise damaging
free-radicals and prevent the oxidation of damaging LDL cholesterol associated
with plaque build up in blood vessel walls. Pomegranate juice has also been
shown to preserve nitric oxide in the body, a key chemical responsible for
regulating blood flow and maintaining blood vessel health.
One study on 19 elderly people with atherosclerosis, where plaque was already
built-up to a dangerous level, reported that just 8 oz. of 100 per cent pure
117
pomegranate juice a day for a one year period decreased the thickness of the
lining in their arteries by 30 per cent, where controls experienced an actual rise
of 9 per cent (Aviram et al., 2004). Further more, those who drank the
pomegranate juice also had a 21 per cent decrease in blood pressure.
Pomegranate juice decreases the activity of an enzyme in the body known as
ACE (angiotensin converting enzyme) that can lead to high blood pressure
resulting in atherosclerosis.

Aid for Arthritis

Researchers from the Case Western Reserve University found that extract of
pomegranate inhibited the stimulation of certain enzymes that contribute to the
cartilage degradation in osteoarthritis, a condition that currently lacks
perspective for treatment. This is reassuring when one considers the vast and
growing numbers of those who suffer from the disease.

Pomegranate Contains:

Vitamins

C, E and A
B vitamins: niacin, panthotenic acid, pyridoxine (B6), folate
Traces of thiamin 8 riboflavin
Minerals

Potassium
!ron
Phosphorous
Nagnesium
Calcium
Zinc
Selenium
Copper

Phytonutrients

Beta- 8 alpha-carotene

118
Flavonoids (e.g. anthocyanins 8 ellagic acid)

Other

Fibre

Pumpkin
& Pumpkin Seeds

119
Pumpkin:

Premier source of alpha and beta carotene

High Fibre

Pumpkin Seeds:

Mineral Dense

'Feel-Good' Amino Acid Tryptophan

High in Zinc

Promotes Prostate Health

Prevents Kindey stones

Pumpkins add excitement and joy to the festivities of Halloween - for many the
only experience they have of the squash during the season, and even then not a
culinary one. Though heavy in weight, any efforts to bring pumpkin into your
kitchen will be well worth it; not only are they healthy and delicious, but a
versatile food that can be enjoyed in a range of creations.

Like melons, cucumber, and squash, pumpkins belong to the gourd family. They
were much celebrated by Native American !ndians who made use of their flesh
and seeds for both dietary and medicinal purposes. They are high in fibre and
health-promoting substances such as vitamins C and E, magnesium, potassium
and pantothenic acid, though their most notable gift, aside the super healthy
seeds, is the sheer quantity and variety of carotenoids they contain. They are
one of the most abundant natural sources of these greatly beneficial
phytonutrients, higher levels of which correlate with lower risks of numerous
cancers, heart disease, cataracts and blindness.

!n addition to heaps of beta-carotene, pumpkin also contains a staggering
concentration of alpha-carotene, with just a quarter of a cup yielding the
recommended daily amount. Alpha-carotene, as well as protective against certain
cancers and cataracts, has been discovered to be a particularly powerful ally in
120
the combat against aging. Both alpha- and beta-carotene can be converted into
vitamin A within the body, which plays an essential role in growth, development
and immunity. Unlike animal sources for this vitamin, plant-derived sources as
found in pumpkin cannot lead to toxic levels in the body.

Beta-carotene works most effectively with other carotenoids and is not
recommended as a supplement, since large, isolated doses have been found to
yield unpredictable results. This is another example why wholefoods are always
preferable, providing an array of chemical constituents to the body, known and
unknown, that work synergistically for optimum functioning. !n conjunction with
other carotenoids, beta-carotene has been found to reduce the risk of lung and
colon cancer in particular. !t is a potent antioxidant and anti-inflammatory agent
and prevents cholesterol build up in blood vessels that could lead to stroke or
heart attack.

The presence of magnesium, potassium and folate in pumpkin also heightens its
heart-friendly attributes.

There are numerous other squashes available of all shapes and sizes so
experiment. Nany have similar nutritional values, one tasty alternative being
butternut squash.

PUMPKIN SEEDS

Aswell as its scrumptious orange flesh, pumpkins yield delicious and highly
nutritious seeds. Known as pepitas, they are dark green and flat with a chewy
texture and rich nutty flavour. These seeds are dense in minerals, with just a
quarter of a cup providing approximately half the daily recommended dose for
magnesium and iron, in addition to high doses of zinc, phosphorous, potassium,
selenium, manganese and copper. They also contain the amino acid tryptophan
known for anti-depressant qualities, and essential fatty acids.

The dark green oil produced from pumpkin seeds has been used throughout
history in !ndia, Europe and America to fight parasites, aid the digestive tract
and help with prostate and reproductive disorders. !t has also been
recommended for pregnant and lactating women because of its high content of
essential fatty acids.

Pumpkin Seeds and Prostate Health

121
Pumpkin seeds contain chemical substances called cucurbitacins that inhibit the
body's ability to produce more prostate cells, thus helping to prevent against
enlargement of the gland. The essential fatty acids in pumpkin seeds are also
necessary for prostate health, as is zinc, which has been shown to reduce
prostate size. !n addition, low blood levels and low dietary intake of zinc has
been linked to osteoperosis in older men.

Preventing Kidney Stones

Studies have shown that eating pumpkin seeds can help prevent the formation of
kidney stones, reducing levels of the substances that promote the stone
formation in the urine and increasing substances that inhibit such. The active
ingredient responsible for this is not yet known.

Happy Seeds

Pumpkins seeds contain lots of L-tryptophan, known to have anti-depressant
properties, so it is suggested eating them can elevate ones mood. Pumpkin
seeds also contain omega-3 fatty acids reputed for their role in improving mental
function, from alleviating depression to memory improvement. Nagnesium is
known for its calming influence, with low levels often observed in those who
suffer from nervous conditions, so the seeds may also help with anxiety.

Healthy Oils

Pumpkin seeds contain both omega-3 and omega-6 essential fatty acids, vital for
a broad range of health functions in the body. They also contain heart-healthy
monounsaturated fats.

122
Anti-Inflammatory Aid

Animal studies have revealed pumpkin seeds to be effective at reducing
inflammatory symptoms, yielding favourable results over the anti-inflammatory
drug indomethacin, yet without the negative side-effects of the drug (such as
increased levels of damaged fats in the joint which can actually contribute to the
disease).

Pumpkin Contains:

Vitamins

C, A and E
B vitamin: pantothenic acid, niacin

Minerals

Potassium
Phospherous
Nagnesium

Phytonutrients

Carotenoids:
beta- and alpha-carotene
Lutein and zeaxanthanin

Other
Fibre

Pumpkin Seeds Contain:

Vitamins

A and K
123
Folate
Minerals

!ron
Nagnesium
Potassium
Phosphorous
Calcium
Zinc
Selenium
Nanganese
Copper

Phytonutrients

Beta-carotene
Cucurbitacins

Other

L-Tryptophan
Essential Fatty Acids (omega-3 and omega-6 oils)
Nonounsaturated fat
Fibre

Spinach

124

Contains Super Antioxidant Co-enzyme Q10

Packed with Vitamins, minerals and Phytochemicals

Heart Healthy

Excellent for Eyes

Contains Vitamin K for Bone Health

High in Iron

Reduces Risk of Numerous Cancers

Popeye was no fool with spinach as a strength-boosting ally, and for many more
reasons than he may have known, for it is far more than iron content that ranks
this vegetable a top superfood. Spinach has a staggering nutritional composition
and has been a popular focus of research. Epidemiological studies link its
consumption with reduced rates of cancer, heart disease, age-related blindness
and cataracts. Other deep-green leafies such as kale, spring greens and swiss
chard, though less researched, are also tremendously nutritious with many
parallel benefits hence alternatives.

!t is recommendable to incorporate a good quantity of `greens' into your daily
diet, both for alkalising properties and the sheer depth and breadth of nutrients
and phytochemicals. Deep green vegetables provide a large array of the
essential constituents our bodies require. They are also rich in detoxifying
chlorophyll and are also good source of protein, though low in the amino acid
methionine. Aside fish and meat sources, methione can be found in plant-based
sources such as sunflower seeds, pumpkin seeds, sesame seeds, peanuts and
lentils, and to a lesser extent grains and beans.

The sheer multiplicity of vitamins, minerals and phytonutrients in spinach creates
a powerful synergy within the body; a happy party of chemicals the interactive
combinations of which can create formidable results. The sheer antioxidant
potency of spinach can help deter against aging and disease in general.

125
Co-enzyme Q10

This remarkable antioxidant is no doubt one of the reasons spinach is such a
champion for health. Co-enzyme Q10 is made within the body as well as found in
foods, and is essential for health, assisting cells in the production of energy by
helping mitochondria do their job. CoQ10 has a very stimulating effect on the
immune system, increasing antibodies dramatically and is a powerful antioxidant
that mops up harmful free radicals.
High concentrations of this enzyme are found in the heart and Japanese research
has indicated diverse cardio-vascular benefits. Low levels of CoQ10 have been
associated with high blood pressure, heart attack, angina, immune system
depression, low energy and obesity. CoQ10 is a great ally in the defence against
aging and disease.

Vitamin K

vitamin K is essential for blood clotting, the K in vitamin K standing for the
Danish word Koagulering, which literally means `clotting'. vitamin K is used by
the liver to make prothrobim, the protein that is central to the coagulation
process. !t also assists in converting glucose into glycogen in the intestines which
can then be stored in the liver, and there are indications that vitamin K promotes
strong bones by binding calcium and other minerals to the bone, decreasing the
risk and severity of osteoperosis. Eating spinach is an effective way to replenish
levels of vitamin K which are not readily stored in the body.

Heart Health

Spinach contains betaine which plays an important role in cardiovascular health.
Betaine reduces potentially toxic levels of a naturally occurring amino acid
(homocysteine) that can be harmful to blood vessels and contribute to the
development of heart disease, stroke and reduced blood flow to the legs and
feet. !t works closely with other nutrients, namely folic acid and vitamin B6,
which are also found in spinach.

!n addition, spinach contains the pro-heart minerals potassium and magnesium
which lower blood pressure and reduce the risk of heart disease and stroke, as
well as lavish amounts of antioxidant carotenoids such as beta-carotene which
protect arteries from damage, preventing cholesterol build-up in vessel walls.

126
Beta-carotene is converted in the body into vitamin A, which has been studied
for decades for its immune function and anti-cancer effects. !t appears to inhibit
what has been called the `cancer promotion' stage and functions by blocking
certain enzymes that can promote cancer growth and stimulate the immune
system.

Anti Cancer

Given the vast range of vitamins, minerals and phytonutrients within spinach it is
not surprising that epidemiological studies have linked greater spinach
consumption with a lower risk of virtually all cancers. !n laboratory studies,
extract of spinach has been demonstrated to slow the division of stomach cancer
cells and reduce skin cancers in mice.

At least 13 flavonoids have been identified in spinach that function as
antioxidants and anti-cancer compounds, two of the most powerful being
glutathione and alpha lipoic acid, typically manufactured in the body, yet readily
available in spinach. Glutathione synthesizes and repairs DNA, enhances the
immune system, detoxifies poisons and protects cells from free-radical damage.
Studies show that the progression of disease is linked with decreased levels of
glutathione. Other agents in spinach can be effective at raising levels of
glutathione in the body, such as vitamin C, one study finding that a daily dose of
500 mg of vitamin C for just two weeks rose blood levels of glutathione by 50
per cent (Johnston et al., 1993).

Alpha lipoic not only increases glutathione levels but helps stabilise blood sugar,
and as studies have revealed, is helpful in the prevention of cancer, heart
attacks, cataracts and the mental symptoms of aging. These antioxidants decline
in the body with age, hence a rich dietary source such as spinach is essential for
health and longevity.

The carotenoid neoxanthin in spinach has also recently been found to prevent
the growth of prostate cancer cells and trigger their self-destruction, and both
beta-carotene and lutein are renowned for their antioxidant properties, boosting
the body's immunity and protecting against various cancers.
Spinach is also rich in chlorophyll, known to help rid the body of toxins and
thought to have anti-carcinogenic action.

A Sight For Sore Eyes
127

Key carotenoids in spinach, namely lutein and zeaxanthanin, work wonders at
protecting the eyes against age related macular degeneration (AND) and
cataracts. Numerous studies have shown the benefits of these carotenoids, with
higher intakes in the diet correlating with dramatically lower incidences of AND
and cataracts. They also protect the retinal cells in the eyes responsible for vision
from the damaging effects of sun rays.

Other foods that contain these carotenoids include deep green veggies such as
broccoli, spring greens and kale that are lutein prominent and yellowy foods such
as sweetcorn and orange bell peppers that are prominent in zeaxanthin, orange
peppers being a particularly rich source.

Iron for Energy

Spinach is an excellent source of iron. !ron is an integral component of
haemoglobin, which transports oxygen from the lungs to all body cells, and is
also part of key enzyme systems for energy production and metabolism. Growing
children and adolescents have increased needs for iron as do pregnant or
lactating women. !ron can also be important for menstruating women, who can
be at risk of deficiency.

Spinach Contains:

Vitamins

C, E and K
B vitamins: thiamine, riboflavin, pyridoxine, folate

Minerals

Calcium
!ron
Nagnesium
Nanganese
Zinc

128
Phytonutrients

Beta-carotene
Lutein
Zeaxanthanin
Flavonoids
Glutathione
Alpha lipoic acid
Betaine

Other

Omega-3 fatty acids
Co-enzyme Q10
Chlorophyll

Tomatoes

129
#1 Source of Antioxidant Angel Lycopene

Protects Against Cancer {Particularly prostate)

Prevents Heart Disease

Despite a shady reputation in history gone by, modern day research has lifted
the shroud from this benevolent fruit to reveal its health-promoting gifts. As
members of the nightshade family tomatoes were considered poisonous for quite
some time and not even eaten in America until the 1800's. Originating in Nexico
and imported by the Spanish missionaries they are now well integrated into
!talian and Spanish cuisine and are a staple dietary component in countries
across the globe.

The tomato's most treasured asset is the abundance of lycopene it contains.
Though found in some other foods such as watermelon, papaya, blood oranges
and guava, this carotenoid is not that common, and the culinary popularity and
versatility of tomatoes make them a prized source. Lycopene is responsible for
the red colour of tomatoes, and has been the hot seat of scientific research over
recent years. !nterest grew when earlier studies revealed that people who ate
more tomatoes were less likely to suffer from various cancers. Lycopene has also
been found to enhance the skin's protection against sunlight, and is a key
antioxidant in the fight against age-related blindness.

Lycopene is an outstanding antioxidant, twice as powerful as beta-carotene. !t is
also the most predominant carotenoid in the body, constituting around 50 per
cent of all carotenoids.

Research indicates tomatoes are also great for the heart, and can even help
older people stay active longer.

Cancer Protective

Lycopene is renowned for its ability to significantly reduce the risk of prostate
cancer. !n one large scale study at Harvard medical school in 1995, Giovannucci
revealed that men who ate 10 or more servings of tomato products a week had a
35 reduced risk of prostate cancer.

Subsequent research in 1999 revealed that cooked and processed products such
as tomato sauce had the highest impact. The reason for this is two-fold; not only
130
does cooking tomatoes break down the cell walls and release more lycopene, but
the oil tomatoes are cooked in encourages their digestive absorption, so whether
it's a greek salad or ratatouille, always add a generous amount of olive oil to
enhance the body's uptake.

Lycopene's punch against prostate cancer is most powerful in conjunction with
other phytonutrients within the tomato. From a study on rats at !llinois
University, professor of food science and human nutrition John Erdman
concluded that `lycopene is one factor involved in reducing the risk of prostate
cancer.lycopene as a dietary supplement is not as effective as eating whole
tomatoes. We believe people should consume whole tomato products.' Two
other lesser known carotenoids in tomatoes - phytoene and phytofluene - may
also have antioxidant and anti-cancer properties.

Tomato Paste

Though vitamin C levels are quashed when tomatoes are cooked, lycopene's
availability is increased, with one hundred grams of tomato paste containing
around 6.5 mg of lycopene, compared to the same weight of raw tomatoes
containing 3.1 mg. Consuming +0 grams of tomato paste a day was shown by
Stahl and others (2001) to greatly enhance the skins Uv protection, where it
took +0 per cent more sun exposure to redden the skin, demonstrating
lycopene's sun protective traits. Lots of tomatoes on holiday then!

Heart Health

Research indicates that tomatoes are also great for the heart. One large scale
study of over a thousand men across Europe revealed that those who had the
highest levels of lycopene were nearly 50 per cent less likely to develop heart
disease. And it's not just men that benefit either; a long-term study of over
+0,000 women revealed that those eating 10 servings of tomato-based foods
each week had a 65 percent risk reduction for cardiovascular diseases compared
to those eating just 1.5 servings per week. These are valuable findings
considering heart disease is the leading cause of death in women worldwide,
killing around 8 million each year, over 18 times the rate caused by breast
cancer.

Tomatoes Contain:

131
Vitamins

C and E
B vitamins: niacin, B6, folate, thiamine and pantothenic acid

Minerals

Calcium
Potassium
Nagnesium
Zinc

Phytonutrients

Carotenoids:

Beta- 8 alpha-carotene
Lutein 8 zeazanthin
Lycopene
Phytoene 8 phtofluence
Polyphenols

Watercress

132

Nutrient Supremacy

Anti-Cancer Chemicals

Antioxidant Power

Star Source of Calcium & Vitamin C

Watercress, like broccoli, cabbage, Brussel sprouts and cauliflower, is a member
of the cruciferous family. !ts therapeutic properties have been recognised for
centuries across the globe, where it has been used to treat a vast range of
ailments including bronchitis, anaemia, gingivitis and joint problems.

Hippocrates is thought to have situated his first hospital near a stream so as to
provide fresh watercress to his patients, and the Anglo-Saxons swore by
watercress soup as a cleanser for the blood. The Greeks believed it could
heighten the intellect and Greek generals fed it to their troops before battle to
enhance stamina. !rish monks were said to survive for long periods on bread and
watercress alone, referring to the herb as `pure food for sages'. !t was also used
as a treatment for scurvy from as early as the 1600's.

Nutrient Supremacy

Gram for gram, watercress is a better source of vitamins C, B1, B6, K and E,
iron, calcium, magnesium, manganese and zinc than broccoli, tomatoes and
apple. !n fact, only raw broccoli contains more vitamin C and magnesium, yet as
it is more often eaten cooked these levels are diminshed. Watercress also has
greater amounts of beta-carotene, lutein and zeaxanthin than both broccoli and
tomatoes.

The beauty with watercress is that it's so convenient to eat. Whether on its own,
as an addition to a salad or a side to any meal, watercress needs no preparation
and provides a quick and easy injection of nutrients.

The combination of vitamins and carotenoids give watercress potent antioxidant
abilities that safeguard the body against free radical damage. !t also contains a
rich dose of the flavonoid quercetin, a powerful antioxidant and significant anti-
inflammatory agent, and is exceptionally high in sulfur that aids detoxification
and is needed for strong nails and hair.
133

Watercress provides more calcium than milk, more iron than spinach, more
vitamin E than lettuce, and more folate than broccoli.

The array and concentration of nutrients and phytochemicals in watercress, as
explored throughout this book, are known to reduce the risk of numerous
conditions and diseases including arthritis, cataracts, heart disease and certain
cancers.

Anti-Cancer Compounds

The mustard oil in watercress (glucosinolate) is converted into a cancer-fighting
chemical known as PE!TC (phenethyl isothiocyanate). This has been shown to
suppress cancer cell growth, and stimulate the activation of enzymes involved in
the detoxification of carcinogens.

A study by Hecht et al in 1999 found that smokers eating two ounces of
watercress with each meal were protected from a key carcinogen implicated in
lung cancer (NKK). The !nstitute of Food Research in Norwich later discovered
that the glucosinolate was also a precursor to another anti-cancer agent NE!TC,
more usually found in broccoli and Brussel sprouts. Combined with PE!TC and
the indole-3-carbinol in watercress, makes this food a notable anti-cancer
weapon.

Watercress contains:

Vitamins

A, C, E and K

B vitamins: thiamin, riboflavin, folate, niacin, pantothenic acid and pyridoxine
(B6)

Minerals

Sulphur
Nagnesium
Calcium
Nanganese
!ron
134
Phosphorus
Selenium
Zinc
Copper
!odine

Phytonutrients

Beta-carotene
Lutein
Zeaxanthin

Flavonoids (e.g. quercetin)
Glucosinolates (mustard oil)

HEALTH INSIGHTS (ii)

Raw versus Cooked Food

Food is essentially `raw' if it is kept below 115 degrees Fahrenheit, the
temperature above which enzymes are destroyed. Eating raw foods ensures an
opulent intake of nutrients, fibre, healthy oils, antioxidants and life-giving
enzymes. Raw vegetables and fruits are also predominantly alkaline so help to
adjust the pH balance of the body. They are healthy, regenerative, cleansing and
energising, teaming with life and packed with potent chemicals that gift the body
in a multitude of ways. !n their pure un-tempered state, raw plant foods carry a
maximum electromagnetic charge - the inherent life force of the plant. They
boost the immune system, enhance digestion and have reputed benefits for
weight loss and clear, beautiful skin.

Raw food is much more easily digested, taking half to a third of the time of
cooked food, around 2+-36 hours as compared to +0-100 hours. Not only does
135
cooking destroy 100 per cent of enzymes, but overly cooked foods can actually
be detrimental to our health. As Arthur Baker writes in Awakening Our Self-
Healing Body, Òverly cooked foods literally wreck our body. They deny needed
nutrients to the system since heat alters foodstuffs such that they are partially,
mostly, or wholly destroyed. Nutrients are coagulated, deaminized, caramelized
and rendered inorganic and become toxic and pathogenic in the body.'

Overly cooked food can lead to various toxic waste substances that accumulate
in the body, as well as free radicals (generated with cooked fats and proteins in
particular). The indigestible end products of cooked foods linger in the gut,
clogging the intestines and interfering with healthy elimination. They cause a
build-up of toxins, carcinogens and mutagens - carbohydrates ferment, proteins
putrefy and fats become rancid, creating free radicals that enter the blood
stream.

Lipufuscin, the àging pigment', is an example of a waste product created from
damaged proteins and fats. !t accumulates in the skin and nervous system and
can be observed as brown `liver spots' on the skin and eyes.

The onslaught of toxic by-products and excess free radicals from cooked foods
can weaken the immune system and accelerate the aging process.

Nutrients

!n cooking food we can loose up to 97 of water-soluble vitamins (B and C) and
+0 of fat-soluble vitamins (namely A, D, E and K). Oxalic acid, found in over 50
fruits and vegetables, while harmless in its natural state, becomes harmful when
altered by heat. Calcium binds with it in the blood to neutralise it, which forms
calcium compounds (calciumoxalate) that are difficult for the body to remove
and can lead to kidney stones.

Proteins

Heat denatures proteins, modifying their molecular structure and rendering them
unusable. One example of this is reduced solubility, seen quite clearly in the
frying of an egg where the white quickly hardens around the yolk. Here the
protein coagulates to form a stiff consistency of fused protein molecules that are
resistant to enzymes and hard to digest. The bacteria in the gut feeds upon
undigested proteins that tend to putrefy, giving rise to toxins. Raw foods provide
healthy, readily available protein in greater supply without any detrimental
136
residue.

Carbohydrates

Similar to proteins, carbohydrates can fuse together by caramelising, such as the
drippy goo that seeps from a baked potato. Digestive enzymes trouble to
separate such molecules into relevant simple sugars for use as energy.

Fibre

Fibre is essential for health and to flush out the intestines, scrubbing them clean
and aiding elimination. When food is cooked however, fibre becomes a soft
substance, loosing its brush-like quality. !t can partially rot, ferment and putrefy
in the gut, causing toxins, gas and heartburn.

Greater Heat, Greater Toxins

The higher the temperature the more vitamins, minerals, and amino acids are
destroyed and altered and the more toxins are created. Frying, grilling,
barbequing and roasting generate the highest levels of heat, where as steaming,
boiling and stewing keeps the temperature below 100 degrees Celcius (though
this is still greater than the 11+ Fahrenheit that destroys enzymes and vitamins.

Cooked Foods and Over-Eating

Eating cooked foods that are low in vital nutrients and devoid of enzymes can
also have a connection to over-eating and obesity, as our deficient bodies
continue to crave necessary food for sustenance. As Wes Peterson, in Raw Food
- One of Your Keys to Outstanding Health, writes `Cooked foods cause a
tendency towards obesity through overeating. Because the cells don't get
enough nutrients they are so to speak "always hungry" and hence "demand"
more food. Cooked food is also less likely to be properly metabolized, which is
another factor in excess weight gain.'

137
Leukocytosis

Swiss researcher Dr. Paul Kouchakoff discovered in the 1930's that the body will
respond to cooked food with a rise in the number of white blood cells in the body
(cooked in this case being foods heated to temperatures of between120 to 190
degrees Fahrenheit). Raw food or food cooked at low temperatures, however,
did not cause such a reaction in the blood. This response is called leukocytosis
and would normally be expected in reaction against the dangers of toxic or
harmful substances.

The strongest reactions were observed in response to processed foods that had
been refined (e.g. white flour and rice), homogenised, pasteurised or preserved
with chemicals - essentially those foods most altered from their natural inherent
state. Two interesting positive effects were observed in Dr. Kouchakoff's
research: if the food was chewed very thoroughly the white blood cell count
would lessen, and if the person ate an equivalent amount of raw food with the
cooked food, the pathological reaction would be minimal.

Over-Cooked Foods and Cancer

!t has been estimated that the average cancer risk from exposure to heterocyclic
amines (HCA's) is around 1 in 10,000 for the average person compared to 1 in
50 for those who ingest large amounts of well-done meat, especially flame-
grilled chicken. Whilst many people think they are doing themselves good in
cooking their meat well to avoid bacterial infection, they are creating
carcinogenic HCA's in the process.
Other research from the Swedish National Food Administration showed that fried
starchy foods and overcooked baked foods cause the chemical acrylamide to be
formed, that is known to be cancerous in animals.

!n his book The Health Revolution, Horne writes, `Cooked protein is difficult to
digest, and when incompletely digested protein enters the colon it putrefies and
ammonia is formed.' On the effects of ammonia, Dr. Willard visek, Professor of
Clinical Sciences at the University of !llinois Nedical School, is quoted in the book
as saying, `!n the digestion of proteins, we are constantly exposed to large
amounts of ammonia in our intestinal tract. Ammonia behaves like chemicals that
cause cancer or promote its growth. !t kills cells, it increases virus infection, it
affects the rate at which cells divide, and it increases the mass of the lining of
the intestines. What is intriguing is that within the colon, the incidence of cancer
parallels the concentration of ammonia.'. Dr. visek is also quoted in The Golden
138
Seven Plus One by Dr. Samuel West, reporting, Àmmonia, which is produced in
great amounts as a by-product of meat metabolism, is highly carcinogenic and
can cause cancer development.'

The Benefits of Raw Food

Raw plant foods are healthy, regenerative, cleansing, energising, predominantly
alkaline, and packed with vitamins, minerals, healthy oils, enzymes and
antioxidants for optimum health. As well as enhancing digestion and protecting
against aging and disease, raw foods contain a maximum electromagnetic charge
- the inherent life force of the food (as measured by kirlian photography).

Enzymes

Raw food provides natural enzymes that would otherwise be destroyed by
cooking. These delicate, heat sensitive proteins can destabilise at temperatures
as low as 118 degrees Fahrenheit, hence even light steaming can render them
inactive.

Enzymes are highly functional catalysts and are involved in various health-
regulating tasks in the body, from breaking down food in digestion to
transforming minerals into alkaline detoxifiers that neutralise acid. All living cells
contain enzymes that function in cooperation with other minerals. By eating
enzymes in our food we aid our digestion, lifting the burden off organs to
produce digestive enzymes which allows for a greater activity of enzymes to be
used for other metabolic purposes, freeing up more energy for the performance
of other tasks. The pancreas, for example, also plays a role in the immune
system and provides the body with insulin.

Know Your Enemies

Just as it is important to know what foods can provide optimum health, it is also
essential to be aware of those that work against it. This chapter explores harmful
139
foods and substances and why it is best to avoid them in your diet.

Sugar

Sugar is highly deleterious to the systems of the body and has no saving graces.
There is ample scientific evidence as to the negative effects sugar has on health.
Nancy Appleton has examined this field comprehensively in her book `lick the
sugar habit'. The extensive harmful consequences include immune system
suppression, rushes of adrenaline, a rise in bad cholesterol, various detriments to
the gastrointestinal tract, a lowering and mal-absorption of key vitamins and
minerals, tooth decay and periodontal disease, premature ageing, Candida
growth, hormone imbalance, gallstones and an increase in harmful free-radicals.
Sugar also contributes to obesity, osteoporosis, diabetes, heart disease, vision
problems and migraines and is found to feed cancer cells. Sugar is an acidic
poison that fuels microforms that decompose your body from the inside.
We crave sugar if our blood sugar levels are out of kilter. This occurs by
consuming sugary foods and refined carbohydrates such as white flour that are
quickly converted into sugar in the body. Aside the devastating effects on the
body, the highs and lows of sugar addiction cause mood swings, irritability and a
loss of concentration. !t is a viscous cycle - the more sugar you eat, the more
you crave. People can yearn sugar when they are deficient in nutrients and have
yeast overgrowths.

The more vegetables and healthy whole grains you incorporate into your diet in
replacement of refined sweets and carbohydrates, the less you will crave sugar.
When kicking the habit, vegetables such as sweet potato, carrots and butternut
squash can help satisfy a sweet tooth without the impact on blood sugar levels
that sweets and sugary foods have. As will be mentioned shortly, stevia is a
healthy alternative to sugar.

Artificial Sweeteners

Artificial Sweeteners such as saccharin or aspartame (commercially known as
Nutrasweet), are in no way better and dangerous alternatives to sugar that
break down into harmful acidic poisons in the body. Nethyl alcohol derived from
aspartame, for example, converts into the neurotoxin and carcinogen
formaldehyde and formic acid which has the chemical composition of ant venom.
Formic acid is used commercially in products such as paint stripper.

140
The synthetic amino acids that compose aspartame - phenylalanine and aspartic
acid are seriously poisonous. According to Dr. John Olney, a neuroscientist at
Washington University, St. Louis, Aspartic acid (+0 of aspartame) caused holes
in the brains of mice according. Phenylalanine (50 of aspartame) causes
seizures and degrades into DKP, a tumor causing agent.

Aspartame has a staggering 92 òfficial' side effects and countless studies have
linked it with damage to the nervous system and neurological problems.
Saccharin even tells you right on the package that their product can cause
cancer.

Complaints about aspartame represent 80-85 per cent of all food complaints
registered to the FDA. There is Strong statistical evidence that links aspartame to
breast cancer. American Cancer Society figures show that breast cancer cases
have doubled since 1981, the year aspartame was approved for use as a food
additive.

Records released under the Freedom of !nformation Act apparently showed that
aspartame caused dozens of mammary tumors in animals tested from 1971 to
197+ by G.D. Searle of the pharmaceutical company responsible for aspartame.

Dr John Searle has been accused of falsifying results of their animal testing when
they presented evidence of aspartame safety to the FDA for approval as a `food
additive'.

For more information, visit: http:ffwww.aspartamekills.comf and other
references included in the back of this book.

The Healthy Sugar Alternative - Stevia

Stevia is a natural sugar substitute, a healthy food found to induce positive
effects on the body quite the opposite of sugar such as regulating blood sugar
levels and improving stamina. !t is widely popular in Japan, where thorough
testing has revealed it's benevolent use as a sweetener. The glycosides in stevia
that give it its sweet taste are not metabolised by the body so no calories are
absorbed. Further more it hosts an array of healthy nutrients such as
phosphorous, magnesium, potassium, iron, calcium and zinc, vitamins C and A
and protein and fibre.

Unlike sugar, stevia does not cause the growth of unhealthy bacteria and fungi.
!t balances blood sugar hence alleviates cravings for sweet foods and has been
141
observed to reduce the appetite if taken 15-20 minutes before eating. !t has also
been revealed as a diuretic that can help rid the body of excess fluid.

Salt

The negative effects of salt are well known, and yet the amounts of salt added to
processed foods are excessive. !f you want to avoid hypertension, eliminate
refined salt from your diet and stick to small quantities of natural rock or sea
salt.

Unhealthy Fats

Hydrogenated and refined cooking oils contain harmful trans-fatty acids and
toxins that are poisonous to the body. Saturated animal fats are also detrimental
to health and contribute to clogged arteries, heart disease, obesity and cancer.
The body needs fats for numerous processes as well as its cells.

Nonounsaturated fats found in olive oil and macadamia nuts, and hemp,
flaxseeds and fish oils rich in essential fatty acids, as well as medicinal coconut
oil are all beneficial to the health of the body. Avoid cholesterol heavy animal fats
and processed, hydrogenated and heated oils that clog and acidify the body and
create damaging free radicals. When choosing your healthy oil aim for a natural,
cold-pressed, and unrefined oil. Keep it refrigerated to ensure its health and
quality.

Wheat

Celiac disease, a type of wheat allergy, also known as gluten intolerance, is a
genetic disorder that affects between 1 in 22 and 1 in 133 people depending on
genetic predisposition. !t can cause bowel disorders, diarrhoea, anaemia,
diabetes and weight loss, with patients more pre-disposed to developing cancer
of the intestines. Research from !taly (where there is a high inclusion of wheat in
the diet), on 1,072 patients with celiac disease between 1962 and 199+ found 53
deaths compared with the expected 26 deaths of the general population for that
number. The leading cause was non-Hodgkin's lymphoma. !nvestigations into the
dietary behaviour of patients led the researchers to conclude that `Prompt and
strict dietary treatment decreases mortality in celiac patients.' Wheat
consumption is also associated with rhemumatiod arthritis, infertiliy, headaches
142
and poor digestion. Though there is no cure for celiac disease, people with the
disease can lead healthy lives by following a gluten-free diet, restricted of all
products derived from wheat, rye, barley, oats, and a few other grains.

The healthiest grains are millet, quinoa, buckwheat, spelt and brown rice.
Despite their gluten content, oats are a great source of phytonutrients such as
polyphenols, phytoestogens and lignins, vitamin E, thiamine and pantothenic acid
and minerals (magnesium, potassium, zinc, copper, manganese, selenium an

Fungi and Mycotoxins

Dr. Holland, co-author with Doug Kaufmann of the best-selling book The Fungus
Link, details the top-10 mycotoxic foods. These are foods containing fungal
toxins that can lead to numerous health problems and may be linked to
conditions such as diabetes, asthma, heart disease, cancer, Chron's disease and
multiple sclerosis.

Nany of the mycotoxins listed below are from grains. This is because, as Dr.
Holland explains, `Grains are sources of carbohydrates, or sugars, and as such,
they risk contamination by certain fungi. These fungi produce secondary
metabolites, or mycotoxins.'

Below is Dr. David Holland's list of foods and mycotoxins (as cited in Dr.
Nercola's article The Top-10 Nyco-Toxic Foods; for details of why these foods
are highest in mycotoxins visit www.mercola.comf2003fnovf5ftoxic_foods).

1. Alcoholic beverages
2. Corn
3. Wheat
+. Barley
5. Sugar (sugar cane and sugar beets)
6. Sorghum
7. Peanuts
8. Rye
9. Cottonseed
10. Hard Cheeses

On the other hand, some cheeses, such as Gouda cheese, are made with yogurt-
type cultures, like Lactobacillus, and not fungi (Costantini, 1998f99). These
cheeses are a much healthier alternative, fungally speaking.
143
Obviously, fungus itself is suggested by Dr. Holland and others to also be
avoided for the same reasons. That would include common table mushrooms
and so-called myco-protein food products.

Other foods that could potentially make our list are rice, oats and beans, given
that these too are sources of carbohydrates. And occasionally food inspectors will
come across a batch of mold-contaminated rice or oats. However, all other
things being equal, these crops are generally more resistant to fungal
contamination (CAST 1989).

Refined carbohydrates

Refined carbohydrates such as white flour and white rice are robbed of nutrient
value and are high-glycemic, one step away from ingesting sugar directly. Stick
to healthy whole grains such as millet, spelt, buckwheat and brown rice, or
natural white rice such as jasmin or basmati.

Processed 'Junk' Food

Junk foods are strewn with many of the unhealthy food stuffs already mentioned
such as sugar and sweeteners, salt, and harmful fats, in addition to chemical
additives and preservatives. Even processed foods that are perceived as more
healthy options such as ready made meals and canned foods are stripped of
their nutrient value due to high heat processing and are likely to contain
additives that are toxic to the body.

Meat

Ethical issues aside, there is a strong correlation between the consumption of
animal protein and numerous cancers such as breast, stomach, colon, pancreatic
and prostate. And it's not just cancer; studies show that people who get 70 per
cent of their protein from animal products as compared to those who get just 5
per cent are 17 times more likely to die from heart disease.

The total direct medical costs in the United States attributable to meat
consumption were estimated in 1995 to be 30-60 billion dollars a year, based
upon the higher prevalence of hypertension, heart disease, cancer, diabetes,
gallstones, obesity and food-borne illnesses among omnivores compared with
vegetarians (Barnard et al. 1995).
144

The World Cancer Research Fund published a major report in 1997 that
recommended we lower our risk of cancer by choosing predominantly plant-
based diets rich in a variety of vegetables and fruits, legumes and minimally
processed starchy staple foods, and to limit the intake of grilled, cured and
smoked meats and fish. These methods of preparing meat produce dangerous
heterocyclic amines and polycyclic aromatic hydrocarbons which are
carcinogenic.

Neat contains uric acid - just one serving introducing more than twice the
amount advisable for the body. A build up of uric acid is associated with gout,
joint pains and arthritis. Neat can also be filled with hormones, steroids,
antibiotics and pesticides.

The end-products of undigested cooked meat linger in the gut where they
putrefy, creating toxins and free radicals that stress the body and weaken the
immune system.

Dr. Willard visek, Professor of Clinical Sciences at the University of !llinois
Nedical School, reports, Àmmonia, which is a by-product of meat metabolism, is
highly carcinogenic and can cause cancer development.' (from The Golden Seven
Plus One by Dr. Samuel West).

!t is a myth that you need meat as a source of protein. There is protein in
virtually all plant-based foods, particularly green vegetables, nuts, beans and
seeds. You need only look at the muscles on a rhinoceros or elephant to garner
how sufficient and reliable vegetarian sources are for protein. Research suggests
that we only need 25 grams (one ounce) of protein a day. Nost western meat
eaters, however, ingest more like 75 to 125 grams in their daily diet. Too much
protein can lead to an excess of nitrogen in the body that drains energy levels.

Humans do not have the digestive system primed to assimilate large amounts of
protein from flesh, nor the teeth or saliva. The digestive tracts of carnivores are
short - around 3 times the length of their torso - to allow for the quick
elimination of decomposing and putrefying flesh. Herbivores on the other hand
have much longer intestines - 8 to 12 times the length of their torso - which
allows adequate transit time for the digestion and assimilation of nutrients from
plant foods. The saliva of carnivores is highly acidic, where as our alkaline saliva
is suited for the break down of complex carbohydrates from plants.

Caffeine

145
Caffeine is highly acidic to the body, and is also addictive, as anyone whose
come off a coffee habit knows with the accompanying headaches that ensue.
Coffee raises blood pressure. !t is a stimulant that overworks your adrenal glands
and effectively wears you out. !t also reduces the absorption of iron and zinc by
up to half, which can have a negative impact on the immune system. !t has
dramatic effects on the central nervous system and even mild intoxication can
produce palpitations, increased irritability, anxiety and loss of sleep.
Coffee can also have a serious aging effect on the skin as it contains benzoic
acid, a toxic chemical that the body needs to neutralise with the amino acid
glycine. Glycine works in the body to build and repair collagen keeping skin firm
and youthful, hence depleting levels can lead to wrinkles and sagging.

Coffee and other caffeine beverages are void of nourishment. Decaffeinated
coffee is little better, for it commonly contains the solvent methylene chloride
used to extract the caffeine which is suspected of causing cancer. The extraction
process also concentrates the chemical caffeol which irritates the stomach, liver,
bladder and kidneys.

`That cup of coffee that gets you started in the morning may be ending you life
- and sooner than you realise'.

- American Heart Association

Alcohol

Though we are all aware that alcohol is a poison, we know respectively little
about how detrimental it actually is. An addictive and potentially lethal toxin,
alcohol can cause cirrhosis of the liver, brain damage and cancers. Beyond
physical effects, mental and emotional damage can result from the abuse and
addiction to this substance.

Ethyl alcohol is not broken down or digested like other foods and enters directly
into the bloodstream through the stomach and intestine walls, which immediately
begins to kill thousands of brain cells, permanently damaging the brain. Alcohol
causes a thickening of the blood which restricts it's flow to some brain cells. This
cuts off their oxygen supply and causes them to die within a number of minutes.
Dr. Nelvin H. Knisely and others at the Nedical College of South Carolina who
have been examining the link between drinking and brain damage, report that
`whenever the social drinker has had enough to feel very happy, he has begun to
kill off his brain cells. A heavy drinking bout could damage as many as 100,000
146
brain cells. And the damage is permanent. Brain cells do not reproduce and
cannot be replaced.'

Alcohol is not a stimulant it is a narcotic. !t can impair intelligence, memory and
reasoning faculties and is detrimental to overall health and immunity, weakening
resistance to disease. Further more, alcohol is converted in the liver into
acetaldehyde, another toxin and relative of formaldehyde.

Cigarettes

Simply put, smoking kills. !t is amazing people continue to smoke in the
knowledge of how lethal the consequences are, yet this just shows how
powerfully addictive nicotine is both physically and psychologically.

The Dangers of Dairy

!ncreased dairy consumption has been associated with numerous diseases and
conditions including acne, allergies, heart disease, diabetes, cancer, Chron's
disease, and even osteoporosis, defying even the most prominent argument for
milk, namely that is good for your bones because of the calcium it provides.

Osteoporosis

!t is a myth that milk is good for your bones. !ts acidic nature when metabolised
ultimately leads to a depletion of alkalising minerals such as calcium which are
leached from body reserves like the bones in attempts to neutralise the acid,
hence lowering existing levels.

Dr. Robert Ellis, a world leading expert on calcium metabolism, revealed that out
of 50,000 blood tests those who consumed the highest amounts of milk (more
than two or three glasses a day) actually had the lowest levels of blood calcium.
This explains why increased dairy consumption has been associated with
osteoporosis and hip fracture. The lowest incidence of osteoporosis in the world
is amongst the woman of Papua New Guinea who drink no milk after weaning
147
(To Your Health, vol. 2, No+, January 2001).

Cancer

various cancers, including breast, ovarian and prostate cancer have been linked
to dairy consumption, the latter two related, at least in part, to increases in the
compound known as insulin-like growth factor (!GF-!) in cows milk. One study by
Chan et al (1998) showed that men with the highest levels of !GF-! had four
times the risk of prostate cancer as compared with those with the lowest levels.

Diabetes and Heart-Disease

Population studies show a strong correlation between Type 1 diabetes and the
use of dairy products. Researchers have found that a specific dairy protein
sparks a reaction in the body that is thought to be responsible for destroying
insulin-producing cells of the pancreas.

Dairy products also contribute to high amounts of cholesterol and fat in the diet
which can increase the risk of heart disease.

Lactose Intolerance

Lactose intolerance is found world-wide across populations to varying degrees
(highest amongst Asians and Africans). The symptoms include gastric distress,
diarrhea and flatulence and occur because of an absence of the enzyme lactase
required to digest the lactose in milk.

Contaminants

Aside the detriments of milk itself, dairy cows are given synthetic hormones such
as the controversial bovine growth hormone (BGH) to increase the production of
milk which contaminates it. BGH increases levels of the cancer-risk !GF-! in the
milk. The growth hormone also induces the cows to produce unnaturally large
quantities of milk which results in inflamed mammary glands, the antibiotics to
treat which also ending up in the milk. Other drugs and pesticides are also
frequent contaminants of dairy products.
148

Health Risks for Children

Nilk possesses genuine health risks to children. The American Academy of
Allergy, Asthma and !mmunology sites cows milk as the number one cause of
food allergies amongst children. !n fact, according to the former director of
pediatrics at Johns Hopkins University, Dr. Frank Oski, there is evidence to
suggest that up to half the children in America have some form of allergic
reaction to milk. The mucus effects of milk can create sinus and ear infections,
chronic coughs, congested respiratory paths, runny noses and asthma as well as
constipation and colic.

The American Academy of Pediatrics recommends that infants below one year
not be given whole cow's milk as iron deficiency is more common on a dairy-rich
diet. Colic in babies has long been associated with the consumption of cows milk
and even breast-feeding mothers that consume dairy can induce colic in their
baby as the cows antibodies can pass through her bloodstream into her milk.

Not only is dairy not required for health, it is potentially hazardous. Adequate
amounts of calcium, potassium, riboflavin and vitamin D can be easily acquired
from vegetables, fruits and grains (broccoli, for example, has more calcium than
milk ounce for ounce). Further more, the farming conditions of dairy cows is
harsh, causing sufferance to the animals that live in unjust, highly stressful
conditions.

Milk Alternatives
As a note for those wishing to move away from milk in their diet, rice milk and
nut milks such as hazelnut and almond milk are available from health food stores
and great alternatives.

149

The Dark Side of Soy

With the current health revolution and growing popularity of vegetarianism
combined with `high-protein, low-fat, no cholesterol' hype makes soy an
accelerated favourite in mainstream society today. Despite its public halo and
superfood label however, soy can pose a genuine risk to health. Hundreds of
epidemiological, clinical and laboratory studies have linked soy to digestive
distress, thyroid dysfunction, weakened immunity, reproductive disorders and
even heart disease and cancer. Soy is not the health panacea so many currently
believe.

Dr. Kaayla Daniel's book `The Whole Soy Story', takes the lid of the nutritional
dogma surrounding this food, presenting and interpreting the often contradictory
evidence on soy to determine which studies are valid and worthy of attention
and exposing the truth about the dangers of soy food products.

Those most at risk are babies on soy formula, vegetarians who use soy as a
replacement source of protein and those who turn to soy for medication to
prevent against cancer and heart disease or to relieve menopausal symptoms.
The Weston A. Price Foundation also provides a wealth of information exposing
the myths that surround this food. One example is the belief that Asians
consume large amounts of soy. !n fact, average consumption in Japan and China
is approximately two tablespoons per day (10 grams). !t is not consumed as a
replacement to animal foods but more as a condiment. Another myth is that soy
foods are safe and beneficial for women to use in their postmenopausal years,
however, soy foods can stimulate the growth of estrogen-dependent tumours
and cause thyroid problems where low thyroid function is already associated with
difficulties in menopause.

The dangers of soy as summarised below hold for the unfermented soy products
like tofu, soy milk, artificial meat and dairy products made from soy protein
isolate and textured vegetable protein.
Fermented soy products on the other hand, such as miso, natto and tempeh,
contain protein, vitamins, anti-carcinogenic substances and important fatty acids,
and are healthy and safe to eat.

!f we take a look at some of the processing methods in unfermented soy
products we gain a glimpse at some of the deleterious effects that occur. With
150
soy milk, for example, the beans are soaked in an alkaline solution that produces
a carcinogen, lysinealine, and reduces the content of cystine which is essential
for digesting the soy protein. The soy puree is heated to 115 degress Centigrade
which denatures the proteins to the point that they become difficult to digest.
The phytate in soy milk remains, however, which blocks the uptake of essential
minerals.

The formation of textured vegetable protein (TvP) involves a high-temperature,
high-pressure extrusion process of soy protein isolate with a typical inclusion of
numerous artificial flavourings, including NSG.
Such processed products greatly inhibit zinc and iron absorption and cause
enlarged organs in animals, particularly the thyroid and pancreas, as well as
higher fatty acid deposits in the liver.

Soy protein isolate is the main ingredient of soy-based infant formulas. Along
with trypsin inhibitors, these formulas have a high phytate content. Use of soy
formula has caused zinc deficiency in infants. Aluminum content of soy formula is
10 times greater than milk based formula, and 100 times greater than
unprocessed milk. Aluminum has a toxic effect on the kidneys of infants, and has
been implicated as cause in Alzheimer's in adults.
Soy milk formulas are often given to babies with milk allergies, yet allergies to
soy are almost as common as those to milk. Soy formulas lack cholesterol which
is absolutely essential for the development of the brain and nervous system;
they also lack lactose and galactose, which play an equally important role in the
development of the nervous system.

Nitrosamines, which are potent carcinogens, are often found in soy protein
foods, and are greatly increased during the high temperature drying process. Not
surprisingly, animal feeding studies show a lower weight gain for rats on soy
formula than those on whole milk, high-lactose formula; similar results have
been observed in children on macrobiotic diets which include the use of soy milk
and large amounts of whole grains. Children brought up on high-phytate diets
tend to be thin and scrawny.
Soy has been touted as an anti-cancer food because of the isoflavone aglycones
which are anticarcinogenic substances present in fermented soybean products.
!n non-fermented soy products such as tofu and soy milk however, these
isoflavones are present in an altered form as beta-glycoside conjugate, which
have no anti-carcinogenic effect. Some researchers believe the rapid increase in
liver and pancreatic cancer in Africa is due to the introduction of soy products
there.

151
Summary of the Dangers of Soy:

The high levels of phytates (phytic acid) in soy reduce the assimilation of
calcium, magnesium, copper, iron and zinc. High phytate diets have been
shown to be linked to growth problems in children.
Trypsin inhibitors interfere with protein digestion and can cause pancreas
disorders.
Soy phytoestrogens cause hypothyroidism. Consumption of soy formula in
infants has been linked to autoimmune thyroid disease.
Soy increases the body's requirement for vitamins D and B12
Soy estrogens (isoflavones) can prevent ovulation and even stimulate the
growth of cancer cells. As little as 30 grams (about + tablespoons) of soy
per day can result in hypothyroidism with symptoms of lethargy,
constipation, weight gain and fatigue.
High temperature processing denatures proteins and results in the
formation of toxic lysinoalanin and highly carcinogenic nitrosamines. The
neuro toxin NSG is also formed during processing.
Soy foods contain high amounts of aluminium which is toxic to the
nervous system and kidneys and linked to Alzheimer's disease.

152

FATS:
The Good, The Bad and
The Ugly

THE GOOD

Some fats are essential for the body, that is, they can't be manufactured by the
body and must be derived from external sources. Known as essential fatty acids
(EFA's), these fats are involved in virtually all body processes, from our
cardiovascular, immune, digestive and reproductive systems to neural brain
circuits, the healing of injuries, reducing inflammation and metabolising fat. EFA's
are divided into two camps; omega-3 and omega-6 fatty acids. They are
polyunsaturated fats.

Omega 3 Oil {alpha-linolenic acid)

Omega-3 oils can be found in cold-water fish like sardines, salmon, trout, herring
and mackerel as well as plant sources such as flaxseeds (otherwise called
linseeds - the richest of plant sources), mustard seeds, pumpkin seeds, walnuts,
green leafy vegetables, evening primrose oil, wheat germ and spirulina.
Omega 3's are particularly good for the immune system and the heart, lowering
cholesterol and blood pressure, and also serve to relieve allergies, arthritis, skin
conditions and pre-menstrual tension and can improve mental function, aiding
memory and reducing stress and depressive symptoms. They also aid the
burning of fats in the body hence can help with weight-management and have
even shown an ability to inhibit the growth of tumours.

The majority of people on a typical Western diet, do not attain adequate
amounts of omega 3 oils and are deficient to some degree. Researchers estimate
that around 60 per cent of Americans are deficient in Omega-3 fatty acids, 20
per cent with such low levels they are not even detected in the blood.
Deficiencies are associated with a variety of skin problems such as dry skin,
eczema, thick patches of skin, and cracked heels, as well as serious conditions
153
such as depression, heart disease, obesity, arthritis, memory problems and even
cancer.

Omega-3 oils and Depression:

Omega 3's have an important role in brain function and numerous scientific
studies link these oils with a significant improvement in depressive symptoms.
Dr. Joseph Hibbeln of the National !nstitute of Health has shown that nations
that consume more fish have lower rates of depression, and researches are now
observing increasing rates of depression in areas of the world that are moving
away from traditional omega-3 rich diets to more typical Western foods. A
Purdue University study has shown that kids low in omega-3 essential fatty acids
are significantly more likely to be hyperactive, display behavioural problems and
have learning difficulties.
Omega-3 supplementation has also been shown to improve symptoms of other
mental conditions such as schizophrenia, obsessive-compulsive disorder and
Alzheimer's disease.

Omega-6 oil

Omega 6 fatty acids are more readily available than Omega-3's and are found in
nuts, seeds, grains and most vegetable oils (though, as will be discussed,
processed cooking oils are not a favourable option and contain toxins).
Though Omega-3 and Omega-6 oils are both essential in the diet, the proportion
of their intake is important. The optimum balance is roughly 2:1 of Omega-6 to
Omega-3 oils, though anywhere between 1:1 to +:1 would suffice. Unfortunately,
typical ratios in the western diet are up to 20:1, with Omega-6 consumption
greatly outweighing that of Omega-3.

To ensure appropriate levels of these oils it is worth supplementing your diet
with fish oil, flaxseed oil or hempseed oil (the latter containing an ideal
proportion of both oils).

A specialist in the field Dr. Udo Erasmus, author of Fats That Heal, Fats That Kill,
has created an oil blend - Udo's Choice Oil Blend, containing optimum ratios of
omega 3 and 6 oils in addition to other salubrious components. With regard to
daily intake of a combined oil such as this, Dr. Erasmus suggests 1 tablespoon
per 50 pounds of body weight to supply the body with the essential fatty acids it
needs.

154

Note: Essential Fatty Acids & Spoilage

Essential fatty acids are sensitive to spoilage and can turn rancid and go off very
quickly. This leads to the generation of free radicals - the oxidant molecules that
damage cells in the body and lead to premature aging and disease.
For this reason Essential fatty acids should be kept away from light, heat and air
(buy the ones in dark containers and keep them refridgerated).
Purchase unrefined, cold pressed oils as they are destroyed by commercial
processing. Further, an organic oil will ensure no pesticides and agro-chemicals.

Monounsaturated fats

Nonounsaturated fats found abundantly in macadamia nuts, olive oil and
avocados are well known to reduce cholesterol and lower the risk of heart
disease and cancer. This is one reason why the Nediterranean diet is thought to
offer significant health benefits. The olive oil consumed is a healthy
monounsaturated fat and is also rich in phytonutrients that aid the body's
wellbeing and defence. A massive European study, the EP!C elderly study
(European Prospective !nvestigation into Cancer and Nutrition), an 8 year
investigation of over 7+,000 seniors aged between 60 years or older from nine
European countries, revealed that those who adhered most closely to a classic
Nediterranean diet and consumed the least saturated fat had a longer life span,
with dramatic extensions observed for those with heart disease. !t is believed the
rich source of omega 3 oils available in a Nediterranean diet through regular
fresh fish consumption also plays a significant role in the results observed.

THE BAD

!t's not strictly true that saturated fats are bad for you and plant-derived
saturated fats have no observed negative effects and are used by the body as
structural components for cells and hormones. !n fact, the saturated fat of
coconut oil, comprised of medium chain fatty acids, is outstandingly health-
promoting. !t speeds up metabolism, aids weight loss, lowers bad cholesterol,
and has valuable medicinal antimicrobial properties. Cholesterol heavy saturated
fats from animal sources such as meat and dairy products, however, are
notoriously linked with coronary heart disease, obesity and even cancer. !t's wise
155
to keep these fats down to a minimum in one's diet and ensure an appropriate
intake of essential fatty acids to assist their metabolism.

THE UGLY

Hydrogenated oils

Hydrogenation is a process used to harden oils and create margarines and it
produces hazardous trans fatty acids, the most harmful fats of all, which
according to the Harvard School of Public Health double the risk of heart attack
and increase diabetes. Chocolate, cakes, sweets, pastries, bakery goods and ice-
cream all contain hydrogenated fats. Trans fatty acids have also been found to
interfere with brain function and liver detoxification and correlate with increased
breast and prostate cancers.

Processed Cooking Oils

Processed cooking oils have been treated to remove `minor' ingredients that are
actually beneficial to health so as to prolong shelf life. This treatment includes
bleaching which turns the oil rancid. !t is then deodorised to remove the odour of
rancidity, which, carried out at high temperatures, can change natural molecules
in the oil into toxic ones and creates free-radicals.

Frying Oils

Frying foods in oil changes the nature of the oil and creates toxins. !t exposes
the oil to the destructive effects of light, heat and air, which endanger the health
of the oil and creates harmful free radicals.

Nany in the fields of biochemistry and human nutrition now believe that heart
disease and many cancers are diseases of fatty degeneration caused by continual
over-consumption of saturated animal fats and refined vegetable oils that create
carcinogenic toxins.

156

Organic Food

The dangers of non-organic food

!t is hardly surprising that chemicals strong enough to kill insects and plant
infections can be harmful to the human body and environment. There are
literally hundreds of permitted pesticides, insectisides, fungicides, hormones,
antibiotics and other chemical additives present in non-organic food, not to
mention food additives and flavourings introduced after cultivation and in food
processing. Over 3,000 high-risk toxins are present in the US food supply which
by law are excluded from organic food. These include 73 pesticides classified by
the Environmental Protection Agency as potential carcinogens. Pesticides also
leak into the water supply - for example, a 1996 study by the Environmental
Working Group found 96 per cent of all water samples taken from 7+8 towns
across the US contained the pesticide atrazine.

Toxic metals such as cadmium, lead and mercury enter the food supply through
industrial pollution of soil and groundwater and through machinery used in the
processing and packaging of foods. For example, lead solder used to seal tin
cans imparts residue into the food, despite the adversity to health. Cadmium has
links with lung, prostate and testicular cancers and mercury is toxic to brain cells
and has been linked to autism and Alzheimer's disease. Heavy metals damage
nerve function, block haemoglobin production causing anaemia and contribute to
lower !Q and diseases such as multiple sclerosis.

Solvents are also used in commercially processed foods which can damage white
blood cells, lowering immune defence. Further, the solvents benzene and
toluene, have known links with numerous cancers.

Produce imported from developing countries may contain agrochemicals that
have been outlawed in developed countries.

Cell health

Other agricultural chemicals have been found to be deleterious to cell health,
such as PCP (pentachlorophenol) that can cause DNA fragmentation in animals,
as well as numerous other chemicals found to damage cellular membranes and
157
negatively effect the functioning of mitochondria. These include the insecticide
endosulfan and the herbicide paraquat, as well as chemicals 2-+-D, prathion and
dinoseb. Pesticides such as chlopyrifos, endrin and fenthion have been shown to
over stimulate certain enzymes involved in chemical signalling, causing
imbalance that has been linked to inflammatory conditions, psoriasis and
atherosclerosis.

Children at risk

Organic foods may be vitally important to protect children from the damaging
effects of these toxic contaminants. Two separate reports, from the Natural
Resources Defence Council (1989) and the Environmental Working Group (1998),
revealed that millions of American children were exposed to levels of pesticides
from food that exceeded limits considered to be safe. These include neuro-toxins
that can be hazardous to the developing brain and nervous system, as well as
potential carcinogens that some researchers believe can be a particular risk to
children and adolescents during periods of high growth and breast development.

The Benefits of Organic Foods

Organic fruits and vegetables grown from clean, natural soil with a rich and
balanced in mineral content, are not only free from chemical contaminants, but
win hands down with regard to flavour and offer a fuller range of nutrients. Non-
organic equivalents contain more water and less vitamins and minerals. Danish
research published in the August 2003 issue of the Journal of Agricultural and
Food Chemistry revealed significantly higher amounts of flavonoids in the urine
and blood samples of those on an organically-grown as opposed to
conventionally-grown diet.

10 reasons to go organic

The Soil Association, a UK-based registered charity and organic certifying body,
lists 10 reasons for going organic. These are:

1) To protect future generations
2) To pay the real cost of real food
3) To have an independent guarantee
+) To protect water quality
158
5) To enjoy greater flavour and nutrition
6) To keep chemicals off your plate
7) To reduce global warming and save energy
8) To prevent soil erosion
9) To help small farmers
10) To help restore biodiversity

12 Best and Worst Non-Organic Foods

!t might not always be possible to get the organically grown fruit and vegetables
you desire, in which case, the Environmental Working Group have highlighted
the 12 cleanest and 12 riskiest non-organic foods, listed below.

12 Cleanest non-organic foods:

Asparagus
Avocados
Bananas
Broccoli
Cauliflower
Corn (though avoid genetically modified corn)
Kiwi
Nangoes
Onions
Papaya
Pineapples
Peas

12 riskiest non-organic foods:

Apples
Bell Peppers
Celery
Cherries
Grapes
Nectarines
Peaches
Pears
Potatoes
Raspberries
Spinach
Strawberries
159

Food combining

Food combining ensures optimum digestion and maximum absorption of
nutrients and avoids the detrimental effects of foods that may be improperly
digested and left over in the system (which can lead to toxins and cellulite). You
also avoid the symptoms of digestive stress such as heartburn, gas, constipation,
bloating, cramps and more. Effectively combining your food can, in addition, be a
successful way to loose and control weight.

As a general rule of thumb:

Protein and carbohydrate foods should never be eaten in the same meal.
Their digestive requirements are incongruent, with proteins needing a
highly acidic environment created in the stomach and carbohydrates
requiring a slightly alkaline environment as found in the mouth and small
intestine. Consuming these together tampers with the digestion of both.

vegetables can be consumed with both proteins and carbohydrates
respectively, unless they are of the starchy kind, like potatoes, pumpkin or
other squashes which should be avoided with proteins.

Fruits should be consumed on their own as they use completely different
enzymes from all the other groups.

References

ANTIOXIDANTS & FREE RADICALS

160
Ames, B. et al (1993) Òxidants, antioxidants, and the degenerative diseases of
aging' Proc Natl Acad Sci USA 90: 7915-22.

Bagchi D, Garg A, Krohn RL, et al. Oxygen free radical scavenging abilities of
vitamin C and E, and a grape seed proanthocyanidin extract in vitro. Research
Communications in Nolecular Pathology and Pharmacology (1997), 95: 179-189.

Balaban RS, Nemoto S, Finkel T. Nitochondria, oxidants, and aging. Cell. 2005
Feb 25;120(+):+83-95.

Beckman, K. 8 Ames, B. (1998) `The free radical theory of aging matures' Physiol
Rev 78: 5+8-81.

Block G, Patterson B, Subar A. Fruit, vegetables and cancer prevention: A review
of the epidemiological evidence. Nutr. Cancer. 1992; 18: 1-29

Borek C. Antioxidants and Cancer. Science and Nedicine. 1997; +: 51-61

Gey KF. Ten year retrospective on the antioxidant hypothesis of atherosclerosis.
J Nut Biochem 1995;6: 206-236

Halliwell B, Gutteridge JNC. Free radicals in biology and medicine 3rd ed. Oxford
University.

Harman, D. (1998) Àging: Phenomena and theories' Ann NY Acad Sci 85+: 1-7.

Harman, D. (198+) `Free radical theory of aging: the 'free radical' diseases', Age
7: 111-31.

Hertog NG, Feskers EJ, Hollman PC, Katan NB, Kromhout D. Dietary antioxidant
flavonoids and risk of coronary heart disease: the Zutphen Elderly Study. Lancet
(1993); 3+2:1007-11.

!noue N, Sato EF, Nishikawa N, Hiramoto K, Kashiwagi A, Utsumi K. Free radical
theory of apoptosis and metamorphosis. Redox Rep. 200+;9(5):237-+7.

Jacob, R. (1995) "The integrated antioxidant system" Nutr Res 15: 755-66.
Lang CA, Naryshkin S, Schneider DL, Nills BJ, Lindeman RD. Low blood
glutathione levels in healthy aging adults. J Lab Clin Ned. 1992 Nov;120(5):720-
5.

Nilgram, N.W., Head, E., Zicker, S.C., !keda-Douglas, C.J., Nurphey, H.,
Nuggenburg, B., Siwak, C., Tapp, D., Cotman, C.W. Learning ability in aged
161
beagle dogs is preserved by behavioral enrichment and dietary fortification: a
two-year longitudinal study. Neurobiol Aging, 2005, 26: 77-90.

Pierrefiche, G. 8 Laborit, H. (1995) Òxygen free radicals, melatonin and aging'
Exp Gerontal 30: 213-27.

Richardson SJ. Free radicals in the genesis of Alzheimer's disease. Ann. NY Acad.
Sci 1993; 695: 73-76.

Russel RN, Suter PN. vitamin requirements of elderly people. An update. Am J.
Clin Nut. 1991; 1: 9-18.

Russel T et al. Coenzyme Q10 administration increases brain mitochondrial
concentration and exerts neuroprotective effects. Proc. Nat. Acad. Sci. 1998; 95:
8892-8897.

Seddon N et al. Dietary carotenoids, vitamins A, C, and E 8 age related macular
degeneration. Eye Disease Case Control Study Group. JANA 199+; 272: 1+13-
1+20

Internet Sources:

http:ffwww.nutraingredients.comfnewsfnews-ng.asp?id=57398-antioxidants-
teach-old - Antioxidants teach old dogs new tricks (2005)

http:ffwww.sciencedaily.comfreleasesf2003f11f03111005+6++.htm - `Diet Nay
!mprove Cognition, Slow Aging, And Help Protect Against Cosmic Radiation'
(Society For Neuroscience)

http:ffwww.lef.orgfmagazinefmag99faug99-report+.html - L!FE EXTENS!ON
NAG: Antioxidants and Aging By Carmia Borek Ph.D

http:ffwww.newstarget.comfz0112+2.html Antioxidants Proven To Be Key To
Long Life (press release), originally published August 26 2005

http:ffwww.antioxidantsnews.comf

PHYTONUTRIENTS

162

Franceshci S, Bidoli E, La vecchia C, et al. Tomatoes and risk of digestive-tract
cancers. !nt J Cancer 199+;59:181-8+

Dorgan JF, Sowell A, Swanson CA, et al. Relationships of serum carotenoids,
retinol, alpha-tocopherol, and selenium with breast cancer risk: results from a
prospective study in Columbia, Nissouri. Cancer Causes Control 1998;9:89-97.

Craig W. Phytochemicals: guardians of our health. J Am Diet Assoc.
1997;97(Suppl 2) S199-S20+
American Journal of Clinical Nutrition February 200+;79(2) 282-288

Internet Sources:

http:ffwww.cellinteractive.comfuclafnatural_remediesfphytoestrogens.html

www.mercola.comfblogf200+ffebf1fconfused_about_phytoestogens

http:ffwww.vitacost.comfsciencefhnfConcernfCancer_Diet.htm

ACID & ALKALINE BALANCE

NcKeith, G., Living Foods for Health: 12 natural superfoods to transform your
health, Piatkus Books, 200+

Young, R. O. 8 Young, S .R., Sick and Tired?: Reclaim Your !nner Terrain,
Woodland Publishing, 2000.

Young, R. O., Clavson, J., Young, S. H., The PH Niracle: Balance Your Diet,
Reclaim Your Health, Warner Books, 2003

vyas, B. 8 Le Quesne, S., The PH Diet: The PHenomenal Dietary System,
HarperCollins, 200+

Baroody, T. A., Alkalize or Die, Holographic Health !nc., 1991

Internet Sources

163
www.naturalhealthschool.comfacid-alkaline

ALOE VERA

Dr Peter Atherton The Essential Aloe vera: The Actions and the Evidence, Nill
Enterprises, 1997


Lorenzetti, L. J. et al., `Bacteriostatic property of aloe vera', Journal of
Pharmacological Science, vol. 53, 196+, 1287.

Hegger, J. P., Pineless, G. R. 8 Robson, N. C.Dermaide aloefaloe vera gel:
comparison of the antimicrobial effects', Journal of American Nedical
Technology, no. +1, 1979, 293-+

Stepanova, O. S. et al., `Chemical composition and biological activity of dry aloe
vera leaves', Fiziol, Aktvnye vesh, No. 9m 1997, 9+-97

Bunyapraphatsara, N. et al., Àntidiabetic activity of aloe vera L juice !!. Clinical
trial in diabetes mellitus patients in combination with glibenclamede',
Phytomedicine, vol. 3, no. 3, 1996, 2+5-8.

Bland, J., Èffect of orally consumed aloe vera juice on human gastrointestinal
function', Natural Foods Network Newsletter, August 1985. (Also printed in
Preentive Nedicine, NarchfApril 1985)

Plaskett, Dr L., `The healing properties of aloe vera', Biomedical !nformatin
Services Ltd, no. +, 1996, p.3

Wombe 8 Helderman, Ènhancement of allo-responsiveness of human
lymphocytes by acemannan', !nternational Journal of !mmuno Pharmacology,
vol. 10, no. 8, 1988, 967-7+

Danhof, !.E., NcAnally, B.H. Stabilized Aloe vera: Effect on Human Skin Cells.
Drug. Cosmet. !nd. 133, 52-106, 1983

Grindlay D, Reynolds T. The Aloe vera phenomenon: A review of the properties
and modern uses of the leaf parenchyma gel. Journal of Ethnopharmacology
16(2-3):117-151, 1986.

164
Davis RH, Leitner NG, Russo JN, Byrne NE. Wound healing. Oral and topical
activity of aloe vera. Journal of the American Podiatric Nedical Association
79:559-562, 1989.

Ghannam N and others. The antidiabetic activity of aloes: Preliminary clinical and
experimental observations. Hormone Research 2+:288-29+, 1986.

Skousen, N.B., Aloe vera, Aloe vera Research !nstitute, Utah, 1982

Tenney, D., Aloe vera, Woodland Publishing, Utah, 1982

Gage, D., Aloe vera, Healing Arts Press, vermont, 1988

Internet Sources:

www.aloe-vera.org

www.positivehealth.comfpermitfArticlesfAloe20verafatherton.htm - Aloe vera
Nyth or Nedicine? By Dr Peter Atherton.

www.quackwatch.orgf01QuackeryRelatedTopicsfDSHfaloe.html - Some Notes on
Aloe vera By Beth Lulinski, R.D. 8 Cathy Kapica, Ph.D., R.D

www.positivehealth.comfpermitfArticlesfAloe20verafaloinf20.htm - Aloe vera
and Digestion, !rritable Bowel and Arthritis. !nformation supplied by The Aloe
vera !nformation Centre.

http:ffwww.positivehealth.comfpermitfArticlesfAloe20verafplask20.htm - Aloe
and its Quality Control: Checking Upon the Genuineness of Products By Dr
Lawrence G. Plaskett

AVOCADO

Anderson, J. W., Dietary fiber and human health. HortScience 1990; 25:
1+881+9+.

Bazzano L.A., He J, Odgen, L.G. et al. Dietary intake of folate and risk of stroke
in US men and women: NHANES ! Epidemiologic Follow-up Study. Stroke Nay
2002;33(5):1183-9.
165

Hall, N. T., J.N., Smoot, R.J., Knight, Jr. 8 S. Nagy. Protein and amino acid
composition of ten tropical fruits by gas-liquid chromatography. J. Agric. Food
Chern, 1980; 28:1217-1221.

Henderson, B.E., R.K. Ross, and N.C. Pike. Toward the primary prevention of
cancer. Science, 1991; 25+:1131-1177.

Johnston CS, Neyer CG, Srilakshmi JC. vitamin C elevates red blood cell
glutathione in healthy adults. Am J Clin Nutr 1993;58:103-5.

Lu QY, Arteaga JR, Zhang Q, Huerta S, Go vL, Heber D. !nhibition of prostate
cancer cell growth by an avocado extract: role of lipid-soluble bioactive
substances. J Nutr Biochem. 2005 Jan;16(1):23-30.

Lopez LLedesma R, Frati Nunari AC, Hernandez Dominguez BC, et al.
Nonounsaturated fatty acid (avocado) rich diet for mild hypercholesterolemia.
Arch Ned Res, 1996 Winter; 27(+):519-23.

Nuray Z. Unlu, Torsten Bohn, Steven K. Clinton 8 Steven J. Schwartz. Carotenoid
Absorption from Salad and Salsa by Humans !s Enhanced by the Addition of
Avocado or Avocado Oil. The American Society for Nutritional Sciences, Journal
of Nutrition, Narch 2005; 135:+31-+36.

Polansky, N.N., and E.W. Nurphy. 1966. vitamin B 6 components in fruits and
nuts. J. Amer. Dietetic Assoc. +8: 1 09-111 .

Rimm EB, et al. Folate and vitamin B6 from diet and supplementation in relation
to risk of coronary heart disease among women. JANA 1998;279(5):359-6+.

Swisher, H.E., Avocado oil: from food use to skin care. J. Amer. Oil Chemists'
Soc. 1988; 65: 170+-1706.

Internet Sources:

www.avocado.org

www.avocadosource.com

www.whfoods.com

www.news.bbc.co.uk

166
www.news-medical.netf?id=7195

BEE POLLEN

Brown, R., The World's Only Perfect Food: The Bee Pollen Bible, Hohm Pr, 1993

Donsbach, K., Bee Pollen, !nternational !nstitute of Natural Health Science, 1981

Swiss Nicronized Flower Pollen, the National Life Extension Research !nstitute,
1998

Hernus, P. et al., `Pollendiat als Adjuvans der Strahlentherapie,', Strahlentherapie
150, 500-506, 1975

vendel, S.-N. A Pediatrician's Experiences Through Two Decades with Cernitin
Pollen Preparations as Therapcutics, 1978; unpublished.

Neues in der Apitherapie, !! !nternational Symposium, Apimondia verlag,
Bukarest, 1976

Wade, C. `Bee Pollen and Your Health, Keats Publishing, 199+

Lindahl, Olav. Proceedings of the Nedical-Pharmaceutical Symposium --
'Prevention is Better than the Cure. Florence, 1978.

Broadhurst, C. L. Health and Healing with Bee Products. Alive Books, 2002

Lyngheim, L., 8 Scagnetti, J. Bee Pollen. Wilshire Book Company, 1980

Internet Sources:

http:ffwww.mercola.comfarticlefDietfbee_pollen.htm - The Use of Bee Pollen as
a Superfood by Dr. Joseph Nercola

http:ffwww.garynull.comfDocumentsfArthritisfbee_pollen.htm -
Nedical Niracles of Bee Pollen by Gary Null

BLUEBERRIES
167

Joseph, J.A., Nadeau, D.A., and Underwood, A. The Color Code - A Revolutionary
Eating Plan for Optimum Health. Hyperion, 2002.

Pratt, S. G., Nathews, K., Superfoods RX: Fourteen Foods That Will Change Your
Life, HarperCollins Publishers, 2005

American Chemical Society 228th National Neeting, Philadelphia, Aug. 22-26,
200+. News release, American Chemical Society.

Agnes N. Rimando, PhD, of the U.S. Department of Agriculture's Natural
Products Utilization Research Center in Oxford, Niss.

Castonguay A, et al. Antitumorigenic and antipromoting activities of ellagic acid,
ellagitannins and oligomeric anthocyanin and procyanidin. !nternational Journal
of Oncology (Greece) 1997, 10f2 (367-373).

Castonguay A. Pulmonary carcinogenesis and its prevention by dietary
polyphenolic compounds. Ann N Y Acad Sci 1993 Nay 28;686:177-85.

Commenges, D., et al. !ntake of flavonoids and risk of demetia. Eur J Epidemiol
2000;16:357-63.

Elliot. !nhibition of glutathione reductase by flavonoids. A structure-activity study.
Biochem Pharmacol 1992;++(8): 1603-8.

Fuhrman, B., et al. Consumption of red wine with meals reduces susceptibility of
human plasma and low-density lipoprotein to lipid peroxidation. Am J Clin Nutr
1885;61:5+9-5+.

Joseph, J.A., et al. Reversals of age-related declines in neuronal signal
transduction, cognitive, and motor behavioural deficits with blueberry, spinach,
or strawberry dietary supplementation. J Neurosci 1999;19(18):811+-21.

Journal of Agricultural and Food Chemistry, ++:701-705; 33+3-3+26, 1996;
+6:2686-2693, 1998

Journal of Food Science, vol. 65, No. 2, 2000.

Rao C.v, et al. Chemoprevention of colon carcinogenesis by dietary
administration of piroxicam, alpha-difluoromethylornithine, 16alpha-fluoro-5-
androsten-17-one, and ellagic acid individually and in combination. Cancer
Research 1991, 51f17 (+528-+53+).
168

Sanchez-Noreno, C.; Cao, G.; Ou, B.; Prior, R. L.;
J. Agric. Food Chem.; (Article); 2003; 51(17); +889-+896.

Stoner G.D. Ellagic acid: A Naturally Occurring !nhibitor of Chemically-!nduced
Cancer. 1989

Stoner G.D., et al. !sothiocyanates and plant polyphenols as inhibitors of lung
and esophageal cancer. Cancer Letters (!reland) 1997, 11+f1-2 (113-119).

Stoner G.D., et al. Lung tumors in strain A mice: application for studies in cancer
chemoprevention. J Cell Biochem Suppl 1993;17F:95-103.

Wang Y, Chang CF, Chou J, Chen HL, Deng X, Harvey BK, Cadet JL, Bickford PC.
Dietary supplementation with blueberries, spinach, or spirulina reduces ischemic
brain damage. Exp Neurol. 2005 Nay;193(1):75-8+.

Burger O, Weiss E, Sharon N, Tabak N, Neeman !, and Ofek !. !nhibition of
Helicobacter pylori adhesion to human gastric mucus by a high-molecular-weight
constituent of cranberry juice. Critical Reviews in Food Science 8 Nutrition, 2002.
+2.

Reed, J. Cranberry flavonoids, atherosclerosis and cardiovascular health. Critical
Reviews in Food Science 8 Nutrition, 2002. +2: 301-316.

Wilson, T., Porcari, J.P. and Harbin, D. Cranberry extract inhibits low density
lipoprotein oxidation. Life Sciences, 1998. 62(2+): 381-386.
Weiss E!, Lev-Dor R, Kashamn Y, Goldhar J, Sharon N, Ofek !. !nhibiting
interspecies coaggregation of plaque bacteria with a cranberry juice constituent.
JADA, 1998. 129:1719-1723.

Weiss E!, Lev-Dor R, Sharon N, Ofek !. !nhibitory Effect of high-molecular-weight
constituent of cranberry on adhesion of oral bacteria. Critical Reviews in Food
Science 8 Nutrition, 2002. +2(Suppl.): 285-292.

Internet Sources:

www.chemistry.org - The American Chemical Society

www.news.bbc.co.uk

www.news-medical.net

169
www.sciencedaily.comfreleasesf1999f09f990917073+18.htm

www.ushbc.org

www.wildblueberries.com
www.cranberryinstitute.org
nutrition.about.comfodfhealthyfood1fafberries.htm

http:ffwww.mercola.comf2003fsepf2+fberries_health.htm

BROCCOLI

Annual meeting of the !nstitute of Food Technologists, July 16-20, 2005, New
Orleans. News release, Ohio State University.

Conaway, C.C. et al. Disposition of glucosinolates and sulfarophane in humans
after inigestion of steamed and fresh broccoli. Nutr Cancer 2000;38(2):168-78

Fahey, J.W., et al. Antioxidant functions of sulforaphane: a potent inducer of
phase 2 detoxification enzymes. Food Chem Toxico, 1999;37:973-9.

Fahey JW, Zhang Y, Talalay P. Broccoli sprouts: an exceptionally rich source of
inducers of enzymes that protect against chemical carcinogens. Proc Natl Acad
Sci 1997;9+:10367-72.

Haristoy X, Angioi-Duprez K, Duprez A, Lozniewski A. Efficacy of sulforaphane in
eradicating Helicobacter pylori in human gastric xenografts implanted in nude
mice. Antimicrob Agents Chemother. 2003 Dec;+7(12):3982-+.

Huxley RR, Neil HAW. The relation between dietary flavonol intake and coronary
heart disease mortality: a meta-analysis of prospective cohort studies, European
Journal of Clinical Nutrition, 2003; 57, 90+-908.

Neng Q, Goldberg !D, Rosen EN, Fan S. !nhibitory effects of !ndole-3-carbinol on
invasion and migration in human breast cancer cells. Breast Cancer Res Treat,
2000 Sep;63(2):1+7-52.

Nisiewicz !, Skupinska K, Kasprzycka-Guttman T. Sulforaphane and 2-oxohexyl
isothiocyanate induce cell growth arrest and apoptosis in L-1210 leukemia and
NE-18 melanoma cells. Oncol Rep., 2003 Nov-Dec;10(6):20+5-50.
170

Nestle, N. Broccoli sprouts in cancer prevention. Nutr Rev, 1998;56(+ Pt 1):127-
30.

verhoeven, D.T.H., et al. Epidemiological studies on brassica vegetables and
cancer risk. Cancer Epidemiol Bio Prev, 1996;5(9):733-+8.

Zhang J, Hsu B A JC, Kinseth B A NA, Bjeldanes LF, Firestone GL. !ndole-3-
carbinol induces a G1 cell cycle arrest and inhibits prostate-specific antigen
production in human LNCaP prostate carcinoma cells. Cancer. 2003 Dec
1;98(11):2511-20.

Zhang Y, Kensler TW, Cho CG, et al. Anticarcinogenic activities of sulforaphane
and structurally related synthetic norbornyl isothiocyanates. Proc Natl Acad Sci
USA, 199+ Apr 12;91(8):31+7-50.

CHLORELLA

Pitchford, P., Healing with Whole Foods: Asian Traditions and Nodern Nutrition,
North Atlantic Books, U.S., 2002

Nindell, E., vitamin Bible for the 21st Century, Warner Books, 1999

Yance, D. R., Herbal Nedicine, Healing 8 Cancer, NcGraw-Hill, 1999

Jensen, B., Chlorella, Jewel of the Far East: A Food Algae for a Nutritionally
Hungry World, B Jensen, 1992


Okuda, Hasegawa, J., Sonoda, N., Okabe, t., Tanaka, Y., ` The effects of
Chlorella on the levels of cholesterol in serum and liver.', Japan Journal of
Nutrition, 1975

Dr. David Steenblock: Chlorella, Natural medicinal Algae, Aging research
!nstitute.

William H. Lee, 8 Nicheal Rosenbaum, Chlorella, the Sun-powered Supernutrient
and its Beneficial Properties.

Frank, B., Dr. Frank's No-Aging Diet, Dell Pub Co, 1979
171

Nerchant, Rice 8 Young, Nedical College of virginia, 1990

Tanaka, K., Konishi, F., Himeno, K., Taniguchi, K., Nomoto K., Augmentation of
antitumor resistance by a strain of unicellular green algae, Chlorella vulgaris,
Cancer !mmunology and !mmunotherapy, 198+;17(2):90-+.

Takechi, Y., `Chlorella - !ts Basis and Application', Gakushu Kenku-Sha, Tokyo,
Japan Nov. 30, 1971

Sano, T. 8 Tanaka, Y., Èffect of dried powdered Chlorella vulgaris on
experimental atherosclerosis and ailmentary hypercholesterolemia in cholesterol-
fed rabbits', Artery, vol.1+, no. 2, 1987, pp. 76-8+

Lai, C., Butler, N. 8 Natney, T.N., Àntimutagenic activities of common
vegetables and their chlorophyll content', Nutation Research, 77, pp. 2+5-50

Kazuhiko et al., `!solation of potent anti-inflammatory protein from barley leaves',
Japanese Journal of !nflammation, vol. 3, no. +, 1983, pp. 1-3

Internet Sources:

www.chlorellafactor.com

www.wheatgrass.comfbookf

www.shirleys-wellness-cafe.comfgreens

CHOCOLATE

Coe, S. D. and Coe, N.D., The True History of Chocolate, New York: Thames and
Hudson, 1996

Cousens, G., 8 Nayell, N., Depression-Free for Life, Harper Collins, 2001

Cousens, G. Spiritual Nutrition and the Rainbow Diet, Cassandra Press, 1987

Drapeau, NSc., Christian, Primordial Food (Aphanizomenon Flos-Aquae), One
World Press, Asheville, North Carolina, 2003

172
Geleijnse JN, Launer LJ, Hofman A, Huibert APP, Witteman JCN. Tea flavonoids
may protect against atherosclerosis. The Rotterdam Study. Archives of !nternal
Nedicine 1999; 159: 2170-217+

Lee KW, Kim YJ, Lee HJ, Lee CY. `Cocoa has more phenolic phytochemicals and a
higher antioxidant capacity than teas and red wine'. Journal of Agriculture and
Food 2003 Dec 3; 51(25):7292-5

Jensen, Dr. Bernard. Dr. Jensen's Guide To Body Chemistry 8 Nutrition. Los
Angeles, CA: Keats Publishing, 2000.

Lopez, Ruth. Chocolate: The Nature of !ndulgence, Harry N. Abrams, 2002.

Presilla, Naricel E. The New Taste of Chocolate: A Cultural and Natural History of
Cacao with Recipes, Ten Speed Press, 2001

Richelle, N, Tavazzi !, Offord E, `Comparison of the Antioxidant Activity of
Commonly Consumed Polyphenolic Beverages (Coffee, Cocoa, Tea) Prepared Per
Cup Serving', J Agric Food Chem, 2001;+9:3+38-3++2.

Osakabe, N, Baba S, Yasuda A, et al. `Daily Cocoa !ntake Reduces The
Susceptibility of Low-Density Lipoprotein To Oxidation As Demonstrated !n
Healthy Human volunteers,' Free Rad Res. 2001; 3+:93-99.

Holt RR, Lazarus SA, Sullards NC, et al. Procyanidin Dimer B2 [epicatechin-
(+beta-8)-epicatechin| !n Human Plasma After The Consumption of Flavanol-Rich
Cocoa. Am J Clin Nutr. 2002; 76:1106-1110

Kris-Etherton, PN, Keen, CL. Èvidence That The Antioxidant Flavonoids in Tea
and Cocoa are Beneficial for Cardiovascular Health.' Curr Opin Lipidol. 2002;
13:+1-+9

Land, Ruth, `Loving Luxury Chocolate', Noney Nagazine, February 9, 200+

Norgenthaler, J. 8 Joy, D. Better Sex Through Chemistry, Smart Publications,
1995.

Olson, E., `yond Delicious: Could Chocolate Also Be Good For You?,' New York
Times, February 17, 200+.

Internet Sources:

www.rawfood.comfcacao
173

www.uspharmacist.com - `The Health Benefits of Dark Chocolate,' George
Nemecz, PhD (vol. No. 29:02, posted 2f15f+)

www.rain-tree.comfdbfTheobroma-cacao-phytochem.htm - Dr. Duke's
Phytochemical and Ethnobotanical Databases

www.chocolate.org - A site full of information and resources

www.chocolate.orgfmiscfhot-chocolate - Women Really Are Hot For Chocolate,
by Sarah-Kate Templeton

www.gatech.edufnews-roomfrelease.php?id=229 - Research Locates Source of
Runner's High Experienced by Athletes, The Georgia !nstitute of Technology

COCONUT OIL

Enig, N., 8 Fallon, S. Eat Fat, Lose Fat: Lose Weight And Feel Great With The
Delicious, Science-based Coconut Diet. Hudson Street Press, 200+

Shilhavy, B. 8 Shilhavy N. virgin Coconut Oil: How !t Has Changed People's
Lives, and How !t Can Change Yours! Tropical Traditions, !nc., 200+

Peat, R. From PNS to menopause: Female hormones in context. R. Peat, 1997.
(see Coconut Oil 8 !t's virtues within)

Calbom, C. et al. The Coconut Diet : The Secret !ngredient for Effortless Weight
Loss. Harpercollins Pub Ltd, 200+

Fife, B. 8 Kabara, J. The Coconut Oil Niracle. Avery; +th edition, 200+

Enig, N. G. Know Your Fats : The Complete Primer for Understanding the
Nutrition of Fats, Oils and Cholesterol, Bethesda Press, 2000

Ravnskov, U., N.D., Ph.D. The Cholesterol Nyths: Exposing the Fallacy That
Saturated Fat and Cholesterol Cause Heart Disease. NewTrends Publishing, 2000

Internet Sources:

www.coconut-info.com

174
www.coconutoil.com

www.coconutresearchcentre.org

www.virgincoconutoil.co.uk

www.gococonuts.com

www.mercola.comf2001fjulf28fcoconut_oil.htm - Nutritional And Health Aspects
Of Coconut Oil, By Jon J. Kabara, Ph.D

www.coconut-connections.com

www.lauric.org

www.westonaprice.org

www.coconut-info.comfcoconut_oil_why_it_is_good_for_you.htm - Coconut Oil:
Why it is Good For You. By Lita Lee

www.omeganutrition.comfarticles-featured-resurgence.php - The Healthy
Resurgence of Tropical Oils: Coconut Oil

www.mercola.comfformsfvirgin_coconut_oil.htm - virgin Coconut Oil:
How !t Has Changed People's Lives, and How !t Can Change Yours!

www.coconutoil.comfray_peat_coconutoil - Coconut Oil by Raymond Peat, Ph.D

www.ospc.comfcoco.htm - The Effect of Coconut Oil on Serum Cholesterol Levels
and HDLs, By Nary Enig, Ph.D.

FIGS

Berkada, B., Coumarin derivatives and cancer: a review of my work in this field.
J. !rish. Coll. Phys. Surg. 22:69, 1993.

Brown, L. et al. Cholesterol-lowering effects of dietary fiber: a meta-analysis.
American Journal of Clinical Nutrition 1999 69: 30-+2.

Goor, A. The history of the fig in the Holy Land from ancient times to the present
day, Econ. Bot. 19:12+, 1965

175
Kochi, N., Takeuchi, S., Nizutani, T., Nochizutki, K., Natsumoto, Y., and Saito, Y.
Antitumour activity of benzaldehyde. Cancer Treat. Rep. 6+:21, 1980.

Naucher, A., Karger, N., and von Angerer, E.J. Evaluation of the antitumour
activity of coumarin in prostate cancer models. Cancer Res. Clin. Oncol. 119:150,
1993

Pasman, W. J., Saris, W. H., and Wauters, N. A. Effect of one week fibre
supplementation and satiety ratings and energy intake. Appetite 29:77, 1977.

Interent Sources:

www.whfoods.comfgenpage.php?tname=foodspice8dbid=2+

www.aaccnet.orgffuncfoodfpdfsf99-0122-01f.pdf - `The Functional Food
Properties of Figs' by Dr. Joe A. vinson, published in Cereal Foods World
(February 1999, vol. ++, No. 2) -

GARLIC

Tilli CN, Stavast-Kooy AJ, vuerstaek JD, Thissen NR, Krekels GA, Ramaekers FC,
Neumann HA. The garlic-derived organosulfur component ajoene decreases
basal cell carcinoma tumor size by inducing apoptosis. Arch Dermatol Res. Jul
2003;295(3):117-23

Koch HP, Lawson LD. Garlic: the science and therapeutic application of Allium
sativum L. and related species. 2d ed. Baltimore: Williams 8 Wilkins, 1996

Warshafsky S, Kamer RS, Sivak SL. Effect of garlic on total serum cholesterol. A
meta-analysis. Ann !ntern Ned 1993;119(7 pt 1):599-605

Silagy C, Neil A. Garlic as a lipid lowering agent-a meta-analysis. J R Coll
Physicians Lond 199+;28:39-+5

Saradeth T, Seidl S, Resch Kl. Does garlic alter the lipid pattern in normal
volunteers? Phytomedicine 199+;1:183-5

Salih BA, Abasiyanik FN. Does regular garlic intake affect the prevalence of
Helicobacter pylori in asymptomatic subjects. Saudi Ned J. Aug;2+(8):8+2-5

176
!saacsohn JL, Noser N, Stein EA, Dudley K, Davey JA, Liskov E, et al. Garlic
powder and plasma lipids and lipoproteins: a multicenter, randomized, placebo-
controlled trial. Arch !ntern Ned 1998;158:1189-9+

Berthold HK, Sudhop T, von Bergmann K. Effect of a garlic oil preparation on
serum lipoproteins and cholesterol metabolism: a randomized controlled trial.
JANA 1998;279:1900-2

Stevinson C, Pittler NH, Ernst E. Garlic for treating hypercholesterolemia. A meta-
analysis of randomized clinical trials. Ann !ntern Ned 2000;133:+20-9

Silagy CA, Neil HA. A meta-analysis of the effect of garlic on blood pressure. J
Hypertens 199+;12:+63-8

Koscielny J, Klussendorf D, Latza R, Schmitt R, Radtke H, Siegel G, et al. The
antiatherosclerotic effect of Allium sativum. Atherosclerosis 1999;1++:237-+9.

Wargovich NJ, Uda N, Woods C, velasco N, NcKee K. Allium vegetables: their
role in the prevention of cancer. Biochem Soc Trans 1996;2+:811-+.

Fleischauer AT, Arab L. Garlic and cancer: a critical review of the epidemiologic
literature. J Nutr 2001;131(3 suppl):1032S-10+0S.

Dirsch vN, Kiemer AK, Wagner H, vollmar AN., Effect of allicin and ajoene, two
compounds of garlic, on inducible nitric oxide synthase. Atherosclerosis.
1998;139(2):333-339.

Yang CS, Chhabra SK, Hong JY, Smith TJ. Nechanisms of inhibition of chemical
toxicity and carcinogenesis by diallyl sulfide (DAS) and related compounds from
garlic. J Nutr. 2001;131(3s):10+1S-10+5S.

Andorfer JH, Tchaikovskaya T, Listowsky !. Selective expression of glutathione S-
transferase genes in the murine gastrointestinal tract in response to dietary
organosulfur compounds. Carcinogenesis. 200+;25(3):359-367.

Nunday R, Nunday CN. Relative activities of organosulfur compounds derived
from onions and garlic in increasing tissue activities of quinone reductase and
glutathione transferase in rat tissues. Nutr Cancer. 2001;+0(2):205-210.

Herman-Antosiewicz A, Singh Sv. Signal transduction pathways leading to cell
cycle arrest and apoptosis induction in cancer cells by Allium vegetable-derived
organosulfur compounds: a review. Nutat Res. 200+;555(1-2):121-131.

177
Dorant E, van den Brandt PA, Goldbohm RA, et al. Garlic and its significance for
the prevention of cancer in humans: A critical review. Br J Cancer 1993;67:+2+-
9.
Fleishauer AT, Poole C, Arab L. Garlic consumption and cancer prevention: meta-
analyses of colorectal and stomach cancers. Am J Clin Nutr 2000;72:10+7-52.

Nurray NT. The healing power of herbs: the enlightened person's guide to the
wonders of medicinal plants. 2d ed. Rocklin, Calif.: Prima, 1995.

Silagy C, Neil A. Garlic as a lipid lowering agent-a meta-analysis. J R Coll
Physicians Lond 199+;28:39-+5

Ackermann RT, Nulrow CD, Ramirez G, Gardner CD, Norbidoni L, Lawrence vA.
Garlic shows promise for improving some cardiovascular risk factors. Arch !ntern
Ned 2001;161:813-2+.

Internet Sources:

www.aafp.orgfafpf20050701f103.html - Health Effects of Garlic, by Ellen
Tattelman, N.D., Albery Einstein College of Nedicine of Yeshiva University, NY

www.lef.orgfmagazinefmag2001fapr2001_report_ancient_1.html - Ancient
Remedies
in use today, By Jeffrey Laign

www.chiro.orgfnutritionfABSTRACTSfAntioxidant_Activity_of_Allicin.shtml -
Prasad K, Laxdal vA, Yu N, Raney BL, Antioxidant Activity of Allicin, an Active
Principle in Garlic, Nolecular and Cellular Biochemistry 1995 (Jul 19); 1+8 (2):
183-189

www.garlic-central.comfgarlic-health.html Garlic For Health

www.timesonline.co.ukfarticlef0,,8126-15200+1,00.html - At your table: garlic by
Jane Clarke, The Times Nutritionist, The Times, Narch 12, 2005

www.whfoods.comfgenpage.php?tname=foodspice8dbid=60 - Worlds Healthiest
Foods: Garlic

GOJI BERRIES

178

Nindell, E. 8 Handel, R. Goji: The Himalyan Health Secret, Nomentum Nedia,
2003

Rosenberg SA, Lotze NT, Yang JC, et al. Prospective randomized trial of high-
dose interleukin-2 alone or in conjunction with lymphokine-activated killer cells
for the treatment of patients with advanced cancer. J Natl Cancer !nst. 1993
;85:622-32.

Breithaupt DE, Weller P, Wolters N, Hahn A. Comparison of plasma responses in
human subjects after the ingestion of 3R,3R'-zeaxanthin dipalmitate from
wolfberry (Lycium barbarum) and non-esterified 3R,3R'-zeaxanthin using chiral
high-performance liquid chromatography. British Journal of Nutrition, Nay
200+;91(5):707-13.

Gan L, Hua Zhang S, Liang Yang X, Bi Xu H. !mmunomodulation and antitumor
activity by a polysaccharide-protein complex from Lycium barbarum. !nt
!mmunopharmacol. 200+ Apr;+(+):563-9.

Luo Q, Yan J, Zhang S. [Effects of pure and crude Lycium barbarum
polysaccharides on immunopharmacology|, Zhong Yao Cai. 1999 Nay;22(5):2+6-
9.

Deng HB, Cui DP, Jiang JN, Feng YC, Cai NS, Li DD. !nhibiting effects of
Achyranthes bidentata polysaccharide and Lycium barbarum polysaccharide on
nonenzyme glycation in D-galactose induced mouse aging model. Biomed
Environ Sci. 2003 Sep;16(3):267-75.

Luo Q, Yan J, Zhang S. [Effects of pure and crude Lycium barbarum
polysaccharides on immunopharmacology| [Article in Chinese| Zhong Yao Cai.
1999 Nay;22(5):2+6-9.

Cao GW, Yang WG, Du P. [Observation of the effects of LAKf!L-2 therapy
combining with Lycium barbarum polysaccharides in the treatment of 75 cancer
patients| Zhonghua Zhong Liu Za Zhi. 199+;16:+28-31.

Dafni A,.Yaniv Z. Solanaceae as medicinal plants in !srael. J Ethnopharmacol.
199+;++:11-8.

Internet Sources:
179

www.karlloren.comfogcfresearchfbooksfbook1fbook1.htm - Niracle Cure:
Organic Germanium by K. Asai, Japan Publications Trading Co, 1981

www.gojibook.comf

www.gojiresearch.com

www.phytochemicals.infofphytochemicalsfscopoletin

Green Tea
Ahmad N, et al. Green tea constituent epigallocathechin-3-gallate and induction
of apoptosis and cell cycle arrest in human carcinoma cells. H Natl Cancer !nst
1997;89:1881-86
Holt S. Chemoprevention of cancer with green tea. Alternative and
complementary therapies 1998 Feb: +8-52
Jankun J, et al. Why drinking green tea could prevent cancer. Nature
1997;387:561.
Kinjo Y, et al. Nortality risks of oesophageal cancer associated with hot tea,
alcohol, tobacco and diet in Japan. Journal of Epidemiology 1998;8:235-+3
Sazuka N, et al. !nhibitory effects of green tea infusion on in vitro invasion and
in vivo metastasis of mouse lung carcinoma cells. Cancer Lett 1995;98:27-31
Hertog, N., et al. Dietary antioxidant flavonoids and risk of coronary heart
disease: the Zutphen Elderly Study. The Lancet. 1993;3+2:1007-1011.
Sagesaka-Nitane, Y., et al. Platelet aggregation inhibitors in hot water extract of
green tea. Chemical and Pharmaceutical Bulletin (Tokyo). 1990;38:790-793.
Kono, S., et al. Green tea consumption and serum lipid profiles: a cross-sectional
study in northern Kyushu, Japan. Preventative Nedicine. 1992;21:526-531.
Haqqi, T., et al. Prevention of collagen-induced arthritis in mice by a polyphenolic
fraction found in green tea. !mmunology. 1999;96(8):+52+-+529.
Cassileth BR. The alternative medicine handbook: the complete reference guide
to alternative and complementary therapies. New York: W. W. Norton 8 Co.,
1998:9+.

180
Suganuma N, et al. Synergistic effects of (--)-epigallocatechin gallate with (--)-
epicatechin, sulindac, or tamoxifen on cancer-preventive activity in the human
lung cancer cell line PC-9. Cancer Research 1999;59:++-7.

Dulloo, A. G., et al. Efficacy of a green tea extract rich in catechin polyphenols
and caffeine in increasing 2+-h energy expenditure and fat oxidation in humans
.
American Journal of Clinical Nutrition,1999;70:10+0-+5.
Internet Sources:
www.sph.uth.tmc.edufUTCANftherapiesfgreentea.htm - Center for Alternative
Nedicine Research in Cancer. Green Tea. 1999.
http:ffwww.pdrhealth.comfdrug_infofnmdrugprofilesfnutsupdrugsfgre_0319.sht
ml - PDR Health: Green Tea Catechins
http:ffchinesefood.about.comflibraryfweeklyfaa011+00a.htm - The Niracle of
Green Tea

http:ffwww.eurekalert.orgfpub_releasesf1999-10fACS-Gtsa-121099.php - Green
tea shows antioxidant benefits in human plasma. Finding suggests regular
consumption could help reduce cardiovascular disease risk

http:ffwww.acupuncturetoday.comfarchivesf2000ffebf02greentea.html - Nore
Benefits of Green Tea Established:Research Shows Substances Nay Promote
Weight Loss and Treat Prostatitis, By Nichael Devitt
http:ffwww.positivehealth.comfpermitfArticlesfAntioxidantflefgren1.htm - Green
Tea: The beverage of choice in the east, green tea shows promise as an anti-
aging, cancer-fighting agent, By !vy Greenwell (Part !)
http:ffwww.bccancer.bc.cafPP!fUnconventionalTherapiesfGreenTea.htm - BC
Cancer Agency: Green Tea

HEMP SEEDS

Erasmus, U., Fats and Oils: The Complete Guide to Fats and Oils in Health and
Nutrition, Alive Books, 1986

Erasmus, U., Fats That Heal, Fats That Kill: The Complete Guide to Fats, Oils,
Cholesterol and Human Health, Alive Books; Rev. 8 Updtd. edition, 1993

Wolfe, D. Eating for Beauty, Nature's First Law, 2002
181

Benhaim, P., H.E.N.P. Healthy Eating Nade Possible: A Holistic and Nutritional
Reference Book, vision, 2001

Williams, D. G. The Doctor's worldwide encyclopedia of natural healing, Nountain
House Pub, 1995

Leson, G., Pless, P., Roulac, J. W., Hemp Foods and Oils for Health, Hemptech,
1999

Roulac, J., W., Hemp Horizons: The Comeback of the World's Nost Promising
Plant, Chelsea Green Publishing Company, 1997

Robinson, R., The Hemp Nanifesto : 101 Ways That Hemp Can Save Our World,
Park Street Press, 1997

Leson, Gero and Pless, Petra, Hemp Foods 8 Oils for Health, Sebastopol,
Hemptech, 1999

Nars, B., Andersen-Parrado, P., Hemp Nadness, Better Nutrition, Jan., 1999
Schmidt, N. A., Smart Fats: How Dietary Fats and Oils Affect Nental, Physical
and Emotional !ntelligence, North Atlantic Books, 1997

Internet Sources:

www.hempworld.com

www.globalhempstore.com

www.hempseed.ca

www.hempnut.com

www.hempola.com

www.chetday.comfhemp - The Amazing Hemp Plant (Cannabis sativa L.) by
Karen Railey

www.hempfood.comffaqs.html - Frequently Asked Questons About Hemp Foods,
!999

182
www.ancientsecrets.comfhemperyfhemphistory.html - Hemp: History and Facts,
1999

www.hempfood.com - The HempNut Story, 1999

www.rella.comfhseednut.html - Hemp Seed Nutrition., 1999

www.karoo.netfhemp-unionfmainfinfoffaqf12.htm - How Can Hemp Be Used As
Food?, 1999

www.karoo.netfhemp-unionfmainfinfofseedfbook2.htm - Hempseed Nutrition, By
Lynn Osburn, 1999

www.hempfood.comfhempfoods.html - Hempseed Foods by Richard Rose, 1999

MACADAMIA NUTS

Kris-Etherton PN, Zhao G, Binkoski AE, Coval SN, Etherton TD. The effects of
nuts on coronary heart disease risk. Nutr Rev 2001 Apr;59(+):103-11
Dreher NL, Naher Cv, Kearney P. the traditional and emerging role of nuts in
healthful diets. Nutr Rev 1996;5+:2+1-5.

Garg, N.L., et al. Nacadamia nut consumption lowers plasma total and LDL
cholesterol levels in hypercholesterolemic men. J Nutr 2003;133:1060-3.

Sabate, J. Nut consumption, vegetarian diets, ischemic heart disease risk, and
all-cause mortality: evidence from epidemiological studies. Am J Clin Nutr
1999;70(suppl):500S-3S.

Dr. Curb, D. 8 Dr. Wergowski, Nacadamia Nuts !mprove Blood Cholesterol
Levels, John A. Burns School of Nedicine, University of Hawaii, Archives of
!nternal Nedicine, April 25, 2000

Nacadamia Nuts and Coronary Heart Disease Risk, Nutrition Reviews, Nay 8,
2001, Penn State researchers

Internet Sources:

www.macnuts.com.au

www.news.cornell.edufreleasesfJan97fselenium.ssl.html

183

NETTLES

Tyler, varro E., 199+. Herbs of Choice, Pharmaceutical Press


Kaufmann, Klaus, D.Sc. Silica: The Amazing Gel: An Essential Nineral for Radiant
Health Recovery and Rejuvenation. New York, NY: Alive Books, 1998.

Anderson, !.N., Parry-Billings, N., Newsholme, E.A., Fairburn, C.G., 8 Cowen,
P.J. (1990). Dieting reduces plasma tryptophan and alters brain 5-HT function in
women. Psychological Nedicine, 20, 785-791

Goodwin, G.N., Cowen, P.J., Fairburn, C.G., Parry-Billings, N., Calder, P.C., 8
Newsholme, E.A. (1990). Plasma concentrations of tryptophan and dieting.
British Nedical Journal, 300, 1+99-1500

Wolfe, B.E., Netzger, E.D., 8 Stollar, C. (1997). The effects of dieting on plasma
tryptophan concentration and food intake in healthy women. Physiology and
Behaviour, 61, 537-5+1

Wurtman, R.J., 8 Wurtman, J.J. (1995). Brain serotonin, carbohydrate-craving,
obesity and depression. Obesity Research, 3, +77S-+80S

Tyler, varro E., Herbs of Choice, Pharmaceutical Press, 199+.

Koch E. and A. Biber, `Pharmacological Effects of Saw Palmetto and Urtica
Extracts for Benign Prostatic Hyperplasia,' Urologe 199+; 3+ (2):90-95

Hryb, D, et.al. `The Effect of Extracts of the Roots of the Stinging Nettle (Urtica
dioica) on the !nteraction of SHBG with its Receptor on Human Prostatic
Nembranes', Planta Ned 1995; 61:31-32

Gansser D., `Plant constituents interfering with human sex hormone-binding
globulin. Evaluation of a test method and its application to Urtica dioica root
extracts.' Z Naturforsch 1995, [C| 50(1-2), 98-10+

Hirano T, Èffects of stinging nettle root extracts and their steroidal components
on the Na+,K(+)-ATPase of the benign prostatic hyperplasia.' Planta Ned 199+;
60(1), 30-33
184

Internet Sources:

www.findarticles.comfpfarticlesfmi_m0FKAfis_5_62fai_62702350 - Silica Natural
Beauty's Best Friend, Better Nutrition, Nay 2000, by Karyn Siegel-Naier

www.thefactsaboutfitness.comfresearchfdieting.htm - Serotonin

POMEGRANATE

Aviram N, Dornfeld L, Kaplan N, Coleman R, Gaitini D, Nitecki S, Hoffman A,
Rosenblat N, volkova N, Presser D, Attias J, Hayek T, Fuhrman B. Pomegranate
Juice Flavonoids !nhibit Low-Density Lipoprotein Oxidation and Cardiovascular
Diseases: Studies in Atherosclerotic Nice and in Humans. Drugs Under
Experimental and Clinical Research (2002), 28(2f3):+9-62.
Kaplan N, Hayek T, Raz A, Coleman R, Dornfeld L, vaya J, Aviram N.
Pomegranate Juice Supplementation to Atherosclerotic Nice Reduces
Nacrophage Lipid Peroxidation, Cellular Cholesterol Accumulation and
Development of Atherosclerosis. Journal of Nutrition (2001), 131(8): 2082-2089.
Bagchi D, Garg A, Krohn RL, et al. Oxygen free radical scavenging abilities of
vitamin C and E, and a grape seed proanthocyanidin extract in vitro. Research
Communications in Nolecular Pathology and Pharmacology (1997), 95: 179-189.
Hertog NG, Feskers EJ, Hollman PC, Katan NB, Kromhout D. Dietary antioxidant
flavonoids and risk of coronary heart disease: the Zutphen Elderly Study. Lancet
(1993); 3+2:1007-11.
de Nigris F, Williams-!gnarro S, Lerman LO, Crimi E, Nansueto G, Pignalosa O,
D'Armiento FP, De Rosa G, Sica v, !gnarro LJ, Napoli C. Beneficial Effects Of
Pomegranate Juice On Oxidation-Sensitive Genes And eNos Activity At Sites Of
Perturbed Shear-Stress. Proceedings of the National Academy of Sciences
(2005), 102 (13): +896-+901.
Aviram N, Rosenblat N, Gaitini D, Nitecki S, Hoffman A, Dornfeld, volkova N,
Presser D, Attias J, Liker H, Hayek T. Pomegranate Juice Consumption for 3
Years by Patients with Carotid Artery Stenosis Reduces Common Carotid !ntima-
Nedia Thickness, Blood Pressure and LDL Oxidation. Clinical Nutrition (200+), 23:
+23-+33.
185
Aviram N, Dornfeld L. Pomegranate Juice Consumption !nhibits Serum
Angiotensin Converting Enzyme Activity and Reduces Systolic Blood Pressure.
Atherosclerosis (2001), 158: 195-198.
Gil N!, Tomas-Barberan FA, Hess-Pierce B, Holcroft DN, Kader AA. Antioxidant
Activity of Pomegranate Juice and !ts Relationship with Phenolic Composition and
Processing. Journal of Agricultural Food and Chemistry (2000), +8:+581-+589.
Aviram N, Dornfeld L, Kaplan N, Coleman R, Gaitini D, Nitecki S, Hoffman A,
Rosenblat N, volkova N, Presser D, Attias J, Hayek T, Fuhrman B. Pomegranate
Juice Flavonoids !nhibit Low-Density Lipoprotein Oxidation and Cardiovascular
Diseases: Studies in Atherosclerotic Nice and in Humans. Drugs Under
Experimental and Clinical Research (2002), 28(2f3):+9-62.
Noda Y, Kaneyuki T, Nori A, Packer L. Antioxidant activities of pomegranate fruit
extract and its anthocyanidins: delphinidin, cyanidin, and pelargonidin. Journal of
Agricultural Food and Chemistry (2002);50(1):166-71.
Kaplan N, Hayek T, Raz A, Coleman R, Dornfeld L, vaya J, Aviram N.
Pomegranate Juice Supplementation to Atherosclerotic Nice Reduces
Nacrophage Lipid Peroxidation, Cellular Cholesterol Accumulation and
Development of Atherosclerosis. Journal of Nutrition (2001), 131(8): 2082-2089.
Navindra P. Seeram, Rupo Lee, David Heber, Bioavailability of ellagic acid in
human plasma after consumption of ellagitannins from pomegranate (Punica
granatum L.) juice. Clinica Chimica Acta 3+8 (200+) 63-68

Internet Sources:
www.pomwonderful.com

PUMPKIN & PUMPKIN SEEDS

Pratt, S.G., Natthews, K., SuperFoods Rx : Fourteen Foods That Will Change
Your Life, William Norrow; 1st edition, 200+

Suphiphat v, Norjaroen N, Pukboonme !, et al. The effect of pumpkin seeds
snack on inhibitors and promoters of urolithiasis in Thai adolescents. J Ned Assoc
Thai 1993;76:+87-93
186

Suphakarn vS, Yarnnon C, Ngunboonsri P. The effect of pumpkin seeds on
oxalcrystalluria and urinary compositions of children in hyperendemic area. Am J
Clin Nutr 1987;+5:115-21

Hyun T, Barrett-Connor E, Nilne D. Zinc intakes and plasma concentrations in
men with osteoporosis: the Rancho Bernardo Study. Am J Clin Nutr, Sept.
200+:80(3):715-721

Jayaprakasam B, Seeram NP, Nair NG. Anticancer and antiinflammatory activities
of cucurbitacins from Cucurbita andreana. Cancer Lett 2003 Jan 10;189(1):11-6.

Ensminger AH, Esminger N. K. J. e. al. Food for Health: A Nutrition Encyclopedia.
Clovis, California: Pegus Press; 1986.

Cooper, D.A., et al. Dietary carotenoids and certain cancers, heart disease, and
age-related macular degeneration: a review of recent research. Nutr Rev. 1999;
57:201-1+.

Krinsky, N.!. The antioxidant and biological properties of the carotenoids. Ann NY
Acad Sci, 1998;85+:++3-7.

Nayne, S.T. Beta-carotene and disease prevention in humans. FASEB J
1996;10:690-701

Omenn, G.S., et al. Effects of a combination of beta-carotene and vitamin A on
lung cancer and cardiovascular disease. N Engl J Ned 1996;33+:1150-5.

Rock, C.L. Carotenoid update. J Am Diet Assoc 2003;103(+):+23-5.

Hyun T, Barrett-Connor E, Nilne D. Zinc intakes and plasma concentrations in
men with osteoporosis: the Rancho Bernardo Study. Am J Clin Nutr, Sept.
200+:80(3):715-721.

Jayaprakasam B, Seeram NP, Nair NG. Anticancer and antiinflammatory activities
of cucurbitacins from Cucurbita andreana. Cancer Lett 2003 Jan 10;189(1):11-6.

SPINACH

187

Ensminger A.H., Esminger N. K. J. e. al. Food for Health: A Nutrition
Encyclopedia. Pegus Press, 1986.


Sen CK. Nutritional biochemistry of cellular glutathione. Nutr Biochem
1997;8:660-72

White AC, Thannickal vJ, Fanburg BL. Glutathione deficiency in human disease. J
Nutr Biochem 199+;5:218-26

Flagg EW, Coates RJ, Jones DP, et al. Dietary glutathione intake and the risk of
oral and pharyngeal cancer. Am J Epidemiol 199+;139:+53-65

Sechi G, Deledda NG, Bua G, et al. Reduced intravenous glutathione in the
treatment of early Parkinson's disease. Prog Neuropsychopharmacol Biol
Psychiatry 1996;20:1159-70


Landvik, S.v., et al. Alpha-Lipoic acid in health and disease. !n: Antioxidant
Status, Diet, Nutrition and Health, Papas, A.N., ed. CRC Press, 1999:591-600.

Wang Y, Chang CF, Chou J, Chen HL, Deng X, Harvey BK, Cadet JL, Bickford PC.
Dietary supplementation with blueberries, spinach, or spirulina reduces ischemic
brain damage. Exp Neurol. 2005 Nay;193(1):75-8+

Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall
Press; 1988

Internet Sources:

www.ods.od.nih.gov - U.S. National !nstitute of Health, Office of Dietary
Supplements
188
www.whfoods.comfgenpage.php?tname=foodspice8dbid=+3 - The Worlds
Healthiest Foods: Spinach
www.lpi.oregonstate.edufinfocenterfvitaminsfvitaminKf - Nicronutrient
!nformation Centre: vitamin K

TOMATOES


Beecher, G.R. Nutrient content of tomatoes and tomato products. Proc Soc Exp
Biol Ned 1998;218:98-100.

Gartner, C., et al. Lycopene is more bioavailable from tomato paste than from
fresh tomatoes. American Journal of Clinical Nutrition 1997;66:116-22

Giovannucci, E. Tomatoes, tomato-based products, lycopene and cancer: review
of the epidemiologic literature. J Natl Cancer !nstitute 1999;91(+):317-31.

Stahl, W., et al. Dietary tomato paste protects against ultraviolet light-nduced
erthema in humans. J Nutr 2001;131(5):1++9-51.

Sesso H, et al. Dietary lycopene, tomato-based food products, and cardiovascular
disease in women. J Nutr 2003; 133(7):2336-+1.
Kohlmeier L, et al. Lycopene and myocardial infarction risk in the EURAN!C
study. Am J Epidemiol 1997; 1+6:618-26.

Internet Sources:

www.nutraingredients-usa.comfnewsfnews-ng.asp?n=+9+6+-lycopene-reduces-
heart

www.vitamins.ultimatefatburner.comflycopene

www.tomatofest.comfhealth_facts

www.thenutritionreporter.comfProstate

www.holistic-online.comfcancerfcancer_tomatoes-and-cancer.
189

www.supplementquality.comfefficacyflycopene_heartdisease.

heart

heart

WATERCRESS

Duke, J. 1997: The Green Pharmacy, The Ultimate Compendium of Natural
Remedies from the World's Foremost Authority on Healing and Herbs. pp. 3+2;
+2+. Rodale Press

Chung FL, Norse NA, Eklind K!, and Lewis J. 1992b. Quantitation of human
uptake of the anticarcinogen phenethyl isothiocyanate after a watercress meal.
Cancer Epidemiol Biomarkers Prev 1 (5): 383-388

Foster S, and Duke JA. 1990. Watercress in Nedicinal Plants. Houghton Nifflin
Co., New York, NY, p. 21+

Hecht SS, Chung FL, Richie JPJr, Akerkar SA, Borukhova A, Skowronski L, and
Carmella SG. 1995. Effects of watercress consumption on metabolism of a
tobacco-specific lung carcinogen in smokers. Cancer Epidemiol Biomarkers Prev +
(8): 877-88+
Sharpiro, T.A. et al (1998) Human Netabolism and Excretion of Cancer Chemo
Protective Glucosinolates and
!sothiocyanates of cruciferous vegetables. Cancer Epidemiol. Biomark. Prev., 7,
1091-1100

Hecht SS, Carmella SG, Nurphy SE. Effects of watercress consumption on urinary
metabolites of nicotine in smokers. Cancer Epidemiol Biomarkers Prev 1999 Oct;
8 (10): 907-13

Huang, C. S. et al (1998) Essential Role of p53 in phenylethyl isothiocyanate
induced apoptosis. Cancer Research 58, +102-+106

190
Guo,Z.Y et al (1992) Effects of phenylethyl isothiocyanate, a carcinogenesis
inhibitor on xenobiotic metabolising enzymes and nitrosamine metabolism in rats.
Carcinogenesis, 13, 2205-2210

Rose P, Faulkner K, Williamson G, Nithen R. 7-Nethylsulfinylheptyl and 8-
methylsulfinyloctyl isothiocyanates from watercress are potent inducers of phase
!! enzymes. Carcinogenesis 2000; 21 (11): 1983-8.

Internet Sources:

www.watercress.co.uk

RAW VS COOKED FOOD

Baker, A. N. Awakening Our Self-Healing Body-: A Solution to the Health Care
Crisis, Dennis Nelson, 199+

Gabriel Cousens, G. Conscious Eating, North Atlantic Books, 2000

Horne, R., Bobbin, T., Health Revolution Cookbook, Cancer Book House, 198+

Kouchakoff, Paul, N.D.; "The !nfluence of Cooking Food on the Blood Formula of
Nan"; First !nternational Congress of Nicrobiology; Paris, 1930.

West, S., The golden seven plus one: Conquer disease with eight keys to health,
beauty, and peace, Samuel Pub. Co, 1981

Internet Sources:

www.goarticles.comfcgi-binfshowa.cgi?C=+3169 - Raw protein - lean body? By
Pauline Robinson

www.mercola.comf2002fmayf29fover_cooking - The Dangers of Over-Cooking
Your Food, By Nancy Appleton, Ph.D.

www.mercola.comf2002fmayf22fcooked_food - Raw Food -- One of Your Keys
to Outstanding Health by Wes Petereson
191

www.living-foods.comfarticlesfrawfreshproduce - reserved 2000 Arthur N. Baker
NA, NHE Self-Health Care Systems

www.living-foods.comfarticlesfeatonlyraw - Why All Should Eat Only Raw Foods
Always By Dr. Bernarr, D.C., D.D.

KNOW YOUR ENEMIES

Young, R. O., Clavson, J., Young, S. H., The PH Niracle: Balance Your Diet,
Reclaim Your Health, Warner Books, 2003

Appleton, A. Lick the Sugar Habit: How to Break Your Sugar Addiction Naturally,
Avery Publishing Group !nc., 1996

West, S., The golden seven plus one: Conquer disease with eight keys to health,
beauty, and peace, Samuel Pub. Co, 1981

Horne, R., Bobbin, T., Health Revolution Cookbook, Cancer Book House, 198+


NcKeith, G., You Are What You Eat : The Plan that Will Change Your Life, Dutton
Adult, 2005

Elkins, R., Stevia, Nature's Sweetener, Woodland Publishing, 1997

H.J. Roberts, Aspartame disease: an !gnored Epidemic, Sunshine Sentinel Press,
2001

H.J. Roberts, Aspartame (Nutrasweet): !s !t Safe?, Charles Press Pubs, 1992

Hull, J., Sweet Poison: How the World's Nost Popular Artificial Sweetener !s
Killing US, New Horizon, 2001

Kinghorn, A. D. 8 Soejarto, D. D., `Current status of stevioside as a sweetening
agent for human use', Economic Nedicinal Plant Research, vol. 1, Academia
Press !ncorporated, Chicago, !L, 1985, pp. 30, 38

192
Nelis, N. S., À crude extract of Stevis Rebaudiana increases the renal plasma
flow o fnormal and hypertensive rats', Brazilian Journal of Nedical Research, vol.
29, no. 5, 1996, pp. 669-75.

Barnard N.D., Nicholson A., and Howard J.L. The medical costs attributable to
meat consumption. Prev Ned, 1995;2+:6+6-55.

World Cancer Research Fund. Food, Nutrition and the Prevention of Cancer: A
Global Perspective. World Cancer Research FundfAmerican !nstitute for Cancer
Research, Washington DC, 1997.

Sanchez, A., et al. Role of Sugars in Human Neutrophilic Phagocytosis, American
Journal of Clinical Nutrition. Nov 1973;261:1180_118+. Bernstein, J., al.
Depression of Lymphocyte Transformation Following Oral Glucose !ngestion.
American Journal of Clinical Nutrition.1997;30:613

Ringsdorf, W., Cheraskin, E. and Ramsay R. Sucrose, Neutrophilic Phagocytosis
and Resistance to Disease, Dental Survey. 1976;52(12):+6_+8.

Kozlovsky, A., et al. Effects of Diets High in Simple Sugars on Urinary Chromium
Losses. Netabolism. June 1986;35:515_518.

Fields, N.., et al. Effect of Copper Deficiency on Netabolism and Nortality in Rats
Fed Sucrose or Starch Diets, Journal of Clinical Nutrition. 1983;113:1335_13+5.

Lemann, J. Evidence that Glucose !ngestion !nhibits Net Renal Tubular
Reabsorption of Calcium and Nagnesium. Journal of Clinical Nutrition. 1976
;70:236_2+5.

Albrink, N. and Ullrich !. H. !nteraction of Dietary Sucrose and Fiber on Serum
Lipids in Healthy Young Nen Fed High Carbohydrate Diets. American Journal of
Clinical Nutrition. 1986;+3:+19-+28. Pamplona, R., et al. Nechanisms of Glycation
in Atherogenesis. Ned Hypotheses. Nar 1993;+0(3):17+-81.

Reiser, S. Effects of Dietary Sugars on Netabolic Risk Factors Associated with
Heart Disease. Nutritional Health. 1985;203_216.

Quillin, Patrick, Cancer's Sweet Tooth, Nutrition Science News. Ap 2000
Rothkopf, N.. Nutrition. JulyfAug 1990;6(+).

Nichaud, D. Dietary Sugar, Glycemic Load, and Pancreatic Cancer Risk in a
Prospective Study. J Natl Cancer !nst. Sep +, 2002 ;9+(17):1293-300.

193
De Stefani, E."Dietary Sugar and Lung Cancer: a Case control Study in Uruguay."
Nutrition and Cancer. 1998;31(2):132_7.
Cornee, J., et al. A Case-control Study of Gastric Cancer and Nutritional Factors
in Narseille, France. European Journal of Epidemiology 11 (1995):55-65.

Crook, W. J. The Yeast Connection. (TN:Professional Books, 198+).

Heaton, K. The Sweet Road to Gallstones. British Nedical Journal. Apr 1+, 198+;
288:00:00 1103_110+. Nisciagna, G., et al. American Journal of Clinical Nutrition.
1999;69:120-126.

Journal of Clinical Endocrinology and Netabolism. Aug 2000

vaccaro O., Ruth, K. J. and Stamler J. Relationship of Postload Plasma Glucose to
Nortality with 19 yr Follow up. Diabetes Care. Oct 15,1992;10:328_33+.

Tominaga, N., et al, !mpaired Glucose Tolerance !s a Risk Factor for
Cardiovascular Disease, but Not Fasting Glucose. Diabetes Care. 1999:2(6):920-
92+.

Dyer, D. G., et al. Accumulation of Naillard Reaction Products in Skin Collagen in
Diabetes and Aging. Journal of Clinical !nvestigation. 1993:93(6):+21_22.

Grand, E. Food Allergies and Nigraine.Lancet. 1979:1:955_959.

Christensen, L. The Role of Caffeine and Sugar in Depression. Nutrition Report.
Nar 1991;9(3):17-2+.

Gardner, L. and Reiser, S. Effects of Dietary Carbohydrate on Fasting Levels of
Human Growth Hormone and Cortisol. Proceedings of the Society for
Experimental Biology and Nedicine. 1982;169:36_+0.

Ceriello, A. Oxidative Stress and Glycemic Regulation. Netabolism. Feb
2000;+9(2 Suppl 1):27-29.

Internet sources:

www.mercola.comf2003fnovf5ftoxic_foods - The Top-10 NYCO-Toxic Foods -
Dr. Nercola

www.mercola.comf2001faugf11fwheat_allergy_risk.htm - Èating Wheat Can
Double Risk of Death', The Lancet, August +, 2001; 358: 356-361

194
www.mercola.comf2003fmarf1fwheat_intolerance - Severe Wheat !ntolerance
Fifty Times Nore Common Than Previously Thought
Archives of !nternal Nedicine February 10, 2003;163:286-292

www.dorway.com - Aspartame: Say No

www.aspartamekills.com

www.sweetpoison.com

www.mercola.comfarticlefaspartamef - NutraSweet Scandal, Dr. Joseph Nercola

www.holisticmed.comfaspartamefsummary.html - Aspartame f NutraSweet
Toxicity Summary, November 30, 2000 by Nark D. Gold
(mgold[at|holisticmed.com)

www.mercola.comfarticlefaspartamefgovernment_cover_up.htm Governments
Continue Suppression and Coverup on Aspartame

www.holisticmed.comfaspartamef Apsartame (Nutra Sweet) Toxicity !nfo Center

DANGERS OF DAIRY

Cohen, R., Nilk: The Deadly Poison, Argus Publishing, 1997

Feskanich D, Willet WC, Stampfer NJ, Colditz GA. Nilk, dietary calcium, and bone
fractures in women: a 12-year prospective study. Am J Public Health
1997;87:992-7

Cumming RG, Klineberg RJ. Case-control study of risk factors for hip fractures in
the elderly. Am J Epidemiol 199+;139:+93-505

Outwater JL, Nicholson A, Barnard N. Dairy products and breast cancer: the !GF-
1, estrogen, and bGH hypothesis. Nedical Hypothesis 1997;+8:+53-61

Chan JN, Stampfer NJ, Giovannucci E, et al. Plasma insulin-like growth factor-1
and prostate cancer risk: a prospective study. Science 1998;279:563-5

World Cancer Research Fund. Food, Nutrition, and the Prevention of Cancer: A
Global Perspective. American !nstitute of Cancer Research. Washington, D.C.:
1997
195

Scott FW. Cow milk and insulin-dependent diabetes mellitus: is there a
relationship? Am J Clin Nutr 1990;51:+89-91

Karjalainen J, Nartin JN, Knip N, et al. A bovine albumin peptide as a possible
trigger of insulin-dependent diabetes mellitus. N Engl J Ned 1992;327:302-7

Internet Sources:

www.milksucks.com

www.juicyguy.com

www.pcrm.org

THE DARK SIDE OF SOY

Daniel, K., PhD, CNN. The Whole Soy Story: The Dark Side of America's Favorite
Health Food, New Trends Publishing !nc,US, 2005.

Internet Sources:

www.westonaprice.orgfsoyfcomplaints.html - The Weston A. Price Foundation;
Soy Alert: Complaints About Soy

www.westonaprice.orgfsoyfdangersisoflavones.html - The Weston A. Price
Foundation; Dangers of Dietary !soflavones At Levels Above Those Found !n
Traditional Diets

www.westonaprice.orgfsoyfploy.html - The Ploy of Soy

www.westonaprice.orgfsoyfsoy_studies.html - Studies Showing Adverse Effects
of Dietary Soy, 1971-2003

www.westonaprice.org -Nany Articles on Soy

www.mercola.comf1997farchivefsoybean_concerns

196
www.rheumatic.orgfsoy.htm - Concerns Regarding Soy Beans
www.healingcrow.comfsoyfsoy.html - Newest Research On Why You Should
Avoid Soy By Sally Fallon and Nary G. Enig, PhD

FATS: THE GOOD, THE BAD & THE UGLY

Erasmus, U., Fats That Heal, Fats That Kill: The Complete Guide to Fats, Oils,
Cholesterol and Human Health, Alive Books; Rev. 8 Updtd. edition, 1993

Erasmus, U., Fats and Oils: The Complete Guide to Fats and Oils in Health and
Nutrition, Alive Books, 1986

!so, H. et al. !ntake of fish and omega-3 fatty acids and risk of stroke in women.
Journal of the American Nedical Association 2001 285: 30+-312.
Adams PB, Lawson S, Sanigorski A, Sinclair AJ. Arachidonic acid to
eicosapentanoic acid ratio in blood correlates positively with clinical symptoms of
depression. Lipids 1996; 31: S157-S161.
Peet N, Nurphy B, Shay J, Horrobin D. Depletion of omega-3 fatty acid levels in
red blood cell membranes of depressive patients. Biol Psychiatry 1998; +3: 315-
19.
Naes N, Christophe A, Delanghe J, Altamura C, Neels H, Neltzer HY. Lowered n-
3 polyunsaturated fatty acids in the serum phospholipids and cholesterol esters
of depressed patients. Psychiatry Res 1999; 85: 275-291.
Tiemeier H, van Tuijl HR, Hofman A, et al. Plasma fatty acid composition and
depression are associated in the elderly: the Rotterdam study. Am J Clin Nutr
2003;78:+0-+6.
NcGrath-Hanna NK, Greene DN, Tavernier RJ, Bult-!to A., Diet and mental health
status in the Arctic: is diet an important risk factor for mental health in
circumpolar peoples? !nt. Journal Circumpolar Health 2003;62:228-+1

Hibbeln JR. Fish consumption and major depression. Lancet, 1998; 351: 1213
Stoll AL, Severus E, Freeman NP, Rueter S, et al. Omega-3 fatty acids in bipolar
disorder. A preliminary double-blind, placebo-controlled trial. Arch Gen Psychiatry
1999; 56: +07-12
197
Nemets B, Stahl Z, Belmaker RH. Addition of omega-3 fatty acid to maintenance
medication treatment for recurrent unipolar depressive disorder. Am Journal
Psychiatry 2002; 159: +77-9.
Peet N, Horrobin DF. A dose-ranging study of the effects of ethyl-
eicosapentaenoate in patients with ongoing depression despite adequate
treatment with standard drugs. Arch Gen Psychiatry 2002; 59: 913-19.
Su KP, Huang SY, Chiu CC, Shen WW. Omega-3 fatty acids in major depressive
disorder. A preliminary double-blind, placebo controlled trial. Eur
Neuropsychopharmacol 2003;13:267-71.
Holub BJ. Clinical Nutrition: +. Omega-3 fatty acids in cardiovascular care. CNAJ
2002; 166: 608-15.
Bourre JN, Dumont O, Piciotti N, Clement N, et al. Essentiality of n-3 fatty acids
for brain structure and function. World Rev Nutr Diet 1991; 66: 103-17.
Yehyda S, Rabinovitz S, Nostofsky D!. Essential fatty acids are mediators of brain
biochemistry and cognitive functions. J Neurosci Res 1999; 56: 565-70.
Simopoulos AP. Evolutionary aspects of diet and essential fatty acids. World Rev
Nutr Diet 2001; 88: 18-27.
Simopoulos AP. Overview of the evolutionary aspects of n-3 fatty acids in the
diet. World Rev Nutr Diet 1998; 83: 1-11

Internet Sources:

www.udoerasmus.com

www.mercola.comf2000fjunf10ftrans_fats.htm - Health Risks from Processed
Foods and The Dangers of Trans Fats, Dr. Nary Enig !nterviewed By Richard A.
Passwater, Ph.D.

www.mercola.comf2003fjulf19ftrans_fat.htm - Trans-Fat: What Exactly is it, and
Why is it so Dangerous?

www.mercola.comf2001fjulf21ftrans_fat.htm - Trans Fat Nuch Worse for You
Than Saturated Fat

www.mercola.comf2002fmarf27fomega3_fats.htm - Cardiovascular Benefits of
Omega-3 Fats by Dr. Holub

198
www.mercola.comfbeeffomega3_oil.htm - Omega 3 Oils: The Essential Nutrients
by Hans R Larsen

ORGANIC FOODS

van Strated, N. Organic Super Foods, Nitchell Beazley, 1999

www.organic-center.org - The Organic Center for Education and Promotion

www.ota.com - Organic Trade Association

www.soilassociation.org - The Soil Association

www.ewg.org - The Envrionmental Working Group

www.foodnews.orgfreportcard - 12 most and least contaminated non-organic
foods

www.whfoods.comfgenpage.php?tname=george8dbid=12+ - Worlds Healthiest
Foods: Why Organic Foods are Better for Health

199

Miracle Superfoods - Aine Belton

Diunggah oleh

Informasi Dokumen

Hak Cipta

Format Tersedia

Bagikan dokumen Ini

Bagikan atau Tanam Dokumen

Opsi Berbagi

Apakah menurut Anda dokumen ini bermanfaat?

Apakah konten ini tidak pantas?

Hak Cipta:

Format Tersedia

Miracle Superfoods - Aine Belton

Diunggah oleh

Hak Cipta:

Format Tersedia

2006 Aine Belton All Rights Reserved www.miracle-superfoods.

As well as anaemic conditions, thesefortifying qualities of chlorella are reported

Anda mungkin juga menyukai