Articles and Recipes

Almonds

• Almonds are very high in the B vitamins biotin and riboflavin and the minerals phosphorus, manganese, magnesium, molybdenum and potassium.
• Almonds are high in monounsaturated fats and are an excellent source of the fat -soluble vitamin E.
• All nuts have high antioxidant compounds.

Apples

• A large percentage of apple polyphenols (some of this fruit’s most valuable phytonutrients) can make their way intact through our digestive tract, all the way down to our lower large intestine (colon).  These polyphenols can increase bacterial populations of the Bifidobacteriaspecies that are so well-known for the metabolic benefits that they can provide for our digestive tract. In addition, our gut bacteria can interact with the polyphenols from apples and convert them into related phytonutrients that provide us with additional health benefits.
• Phytochemicals in apples include: anthocyanins, dihydrochalcones, flavonols, flavonol glycosides and hydroxycinnamic acid derivatives. Many of these phytonutrients are 3–4 times more concentrated in the skin. By eating both peel and pulp of apples, consumers can obtain up to 89% terms of total antioxidant capacity available from fresh apples.
• Apples rank as a good source of dietary fiber and provide about 4.4 grams of fiber per medium-sized apple. Pectin is the primary soluble fiber in apples, and it is a fiber with well-studied benefits for our digestive tract.

Apple Cider Vinegar

• Foods that will supply probiotic bacteria include vinegars, active bacteria yogurts, kefir, sour cream, cheeses, and other foods that have been fermented with Lactobacillus or contain Bifidobacteria, the beneficial types of bacteria. Foods that will nourish probiotic bacteria or prebiotics, include foods that contain soy fiber, inulin (from chicory or Jerusalem artichoke), raw dandelion greens, garlic, leeks, onions, asparagus, bananas, and rice fiber.

Arugula

• Arugula is a peppery, distinctive-tasting green that originated in the Mediterranean region. It’s also known as rucola, salad rocket, and Italian cress. Arugula is a member of the Brassica, or Cruciferous, family. This classification includes mostly cruciferous vegetables, such as Brussels sprouts, kale, cauliflower, and broccoli.

Avocado

• Avocado is exceptionally nutrient dense with excellent amounts vitamin C and of the B vitamins pantothenic acid, folate and vitamin B6. Fat soluble vitamins include vitamins E and K.  Avocados are an excellent source of dietary fiber.
• Avocados contain very good sources of copper and potassium as well.
• Avocado fats include very large amounts of the monounsaturated fatty acid, oleic acid, as well as the unusual phytosterols, including beta-sitosterol, campesterol, and stigmasterol.
• The antioxidant nutrients in avocado, include carotenoids like chrysanthemaxanthin, neoxanthin, and lutein as well as vitamin E and vitamin C.
• Anti-inflammatory components of avocado, including the carotenoids and phytosterols listed above as well as catechins and procyanidins (two families of flavonoids).
• Many of our best foods for obtaining carotenoids—for example, sweet potatoes, carrots, and leafy greens—contain very little fat. One research study has shown that the addition of avocado to meal choices including salads, side servings of leafy greens, side servings of carrots, or tomato sauce increases carotenoid absorption of those vegetables up to six times. The addition of avocado with its heathy fat content also increased the conversion of the carotenoids to active vitamin A.

Bananas

• Bananas are rich in vitamins B6, biotin and C as well as minerals, copper, and potassium.  Bananas are also an excellent source of water-soluble fiber that reduces the risk of cardiovascular disease along with a large amount of potassium per banana.
• Since bananas are highly perishable, over-ripe bananas are an excellent source of liquid and nutrients in baked goods.

Basil

• The unique array of active constituents called flavonoidsfound in basil provide protection at the cellular level. Orientin and vicenin are two water-soluble flavonoids that have been of particular interest in basil, and in studies on human white blood cells; these components of basil protect cell structures as well as chromosomes from radiation and oxygen-based damage.
• These anti-bacterial properties of basil are associated with its volatile oils, which contain estragole, linalool, cineole, eugenol, sabinene, myrcene, and limonene.
• Basil is an extremely high source of vitamin K and a good source of manganese and copper.

Black Eyed Peas

• Black eyed peas are actually beans, but beans, peas and lentils are all seeds that grow inside pods and are Black eyed peas have been cultivated since pre-historic times in China and India and are related to the mung bean.  They were brought to the West Indies from West Africa by slaves, by earliest records in 1674.  Originally used for livestock, they became an important food for the Confederate South.
• Black eyed peas have an amazing amount of soluble and insoluble dietary fiber as do all legumes. Soluble fiber forms a gel-like substance in the digestive tract that combines with bile (which contains cholesterol) and takes it out of the body. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis.
• In some research studies, higher legume consumption has been associated with as much as an 80% reduction in heart attack risk.
• Legumes also have significant amounts of folate, manganese, copper, phosphorus, potassium, thiamin, iron and magnesium.

Black Pepper

• Black pepper is rich in manganese as well as antioxidant and antibacterial properties. It helps improve digestion by increasing hydrochloric acid secretion in the stomach.

Bulgur

• Bulgur wheatis a staple of Middle Eastern cuisine.  To make bulgur, whole-wheat kernels are simmered and then baked, which reduces the amount of time they take to cook. The grains can be kept whole, but they’re often crushed or cracked. Don’t confuse cracked bulgur with cracked wheat, which takes longer to cook.  One cup of cooked bulger has 8 grams of dietary fiber including some soluble fiber, but about 90 percent insoluble fiber, which makes it an excellent source. Bulger is also high in iron and B vitamins.

Butternut Squash

• Butternut squash, like other winter squashes has an amazing concentration of carotenoids including beta-carotene, alpha-carotene, that can be converted into active forms of vitamin A (retinoids) as well as auroxanthin, beta-cryptoxanthin, flavoxanthin, luteoxanthin, neoxanthin, neurosporene, phytofluene, taraxanthin, violaxanthin, and zeaxanthin. In addition to carotenoids, winter squashes contain vitamins C, B6, riboflavin, pantothenic acid, niacin, folate, vitamins A, E and K.  Minerals include manganese, copper, zinc, iron and calcium.
• Studies have also confirmed the presence of antioxidant phenols in winter squash, including lignans like secoisolariciresinol.
• Butternut squash is also a good source of omega – 3 fatty acids.

Capers

• Capers are the buds of a small bush used for centuries in Mediterranean cuisine. They grow in arid regions with poor, rocky soils, and have developed an unusually high levels of antioxidant polyphenols to protect their flower buds.  As a result, capers have one of the highest polyphenols found in foods.  These include kaempferol, quercetin and rutin.
• Capers also have a high content of carotenoids, especially lutein. Capers also contain copper, iron and vitamin K.

Carrots

• While carrots can be enjoyed in a wide variety of colors—from whites and yellows to reds and purples—the most commonly consumed carrots in the U.S. are orange in color. All varieties of carrots contain valuable amounts of antioxidant nutrients. Included in this category of nutrients are traditional antioxidants like vitamin C, as well as phytonutrient antioxidants like beta-carotene or pro-vitamin A. In most varieties of carrots, beta-carotene is by far the most plentiful antioxidant nutrient, accounting for over 95% of all carotenoids in many carrot varieties. Other phytochemicals in carrots include: leutein, hydroxycinnamic acids and anthocyanins (in purple carrots).
• Of course, because beta – carotene converts to vitamin A in the body, orange carrots contribute a high amount to the diet. The darker the orange color, the more beta carotene will be present.  Carrots are also rich in biotin, vitamins K, C, B6, dietary fiber, molybdenum and potassium.
• Health studies on carrots show benefits across a wide range of areas, including not only cardiovascular health, but also eye health, liver health, and cancer protection.

Chili Peppers (including Cayenne)

• Chili peppers contain a substance called capsaicin, which gives peppers their characteristic pungency, producing mild to intense spice when eaten. Capsaicin is a potent inhibitor of inflammatory processes. The hotter the chili pepper, the more capsaicin it contains.
• Red chili peppers, such as cayenne, have been shown to reduce blood cholesterol, triglyceride levels, and platelet aggregation, while increasing the body’s ability to dissolve fibrin, a substance integral to the formation of blood clots. Cultures where hot pepper is used liberally have a much lower rate of heart attack, stroke and pulmonary embolism.
• The bright color of chili peppers signals the high content of pro-vitamin A and they also contain high amounts of vitamins C as well as E. These nutrients along with phytonutrients help boost the body’s immunity.

Chocolate (Dark)

• Chocolate that contains 70% cocoa or higher is considered dark chocolate. This amount of cocoa is an excellent source of the important minerals manganese, copper, magnesium, iron, potassium, Phosphorus, zinc and selenium.  It is also a rich source of dietary fiber.  Dark chocolate is also a source of powerful antioxidant phytochemicals such as polyphenols and flavonols for heart, skin and brain health.

Cinnamon

• Cinnamon is one of the oldest spices known and has a long history both as a spice and as a medicine.
• Cinnamon’s unique healing abilities come from three basic types of components in the essential oils found in its bark. These oils contain active components called cinnamaldehyde, cinnamyl acetate, and cinnamyl alcohol, plus a wide range of other volatile substances. These components are anti-inflammatory, with anti-blood clotting, anti-microbial, and help with blood sugar control.
• In addition to its unique essential oils, cinnamon is an excellent source of fiber and the trace mineral manganese while also a very good source of calcium.

Cilantro

• Cilantro is an herb and is from the same plant as coriander (the seeds). Cilantro has many of the properties of coriander but the deep green color makes cilantro an excellent source of vitamins K and C and beta-carotene (pro-vitamin A).
• Cilantro contains active phenolic acid compounds, including caffeicand chlorogenic acid.
• Research has shown that cilantro also contains dodecenal and eight other antibiotic compounds.

Coriander

• The use of coriander can be traced back to 5,000 BC, making it one of the world’s oldest spices. The fruit of the coriander plant contains two seeds which, when dried, are the portions used as the dried spice. When ripe, the seeds are yellowish-brown in color with longitudinal ridges. Coriander seeds are available whole or in ground powder form.
• Coriander’s volatile oil is rich in beneficial phytonutrients, including carvone, geraniol, limonene, borneol, camphor, elemol, and linalool. Coriander’s flavonoids include quercitin, kaempferol, rhamnetin, and epigenin. Plus, coriander contains active phenolic acid compounds, including caffeicand chlorogenic acid

Corn

• Scientists believe people living in central Mexico developed corn at least 7000 years ago. It was started from a wild grass called teosinte. From Mexico maize spread north into the Southwestern United States and south down the coast to Peru. About 1000 years ago, as Indian people migrated north to the eastern woodlands of present day North America, they brought corn with them.
• Corn is very versatile since the entire corn plant can be used. You can use the husks for making tamales, the silk to create a medicinal tea, the kernels for food and the stalks for livestock feed.
• Corn has several health benefits. Because of the high fiber content, it can aid with digestion. It also contains valuable B vitamins, which are important to your overall health. Corn also provides our bodies with essential minerals such as zinc, magnesium, copper, iron and manganese. Corn is a good source of the antioxidants carotenoids, lutein and zeaxanthin, which promote eye health. Since corn is considered a starchy vegetable, people with diabetes need to keep in mind that a ½ cup of corn (or a small ear of corn) contains 15 grams of carbohydrate and counts as one carbohydrate food choice.

 

Cruciferous Vegetables – all cabbages, kale, broccoli, cauliflower, Brussels sprouts, rutabagas, radishes, leafy greens (kale, arugula, etc.)

• They are an excellent sources of vitamin C, vitamin A (in the form of carotenoids), Vitamin K, dietary fiber, manganese, calcium, riboflavin, vitamin B6, and a good source of iron, copper and vitamin E.
• The antioxidant support provided by cruciferous vegetables in vitamins C, A, E and manganese, extends to phytonutrients. Caffeic acid, ferulic acid, quercetin, and kaempferol are among the key antioxidant phytonutrients provided by collard greens. This broad – spectrum antioxidant support helps lower the risk of oxidative stress in our cells.
• As an excellent source of vitamin K and a good source of omega-3 fatty acids (in the form of alpha-linolenic acid, or ALA), cruciferous vegetables provide us these two powerful anti-inflammatory nutrients. One of the glucosinolates found in collard greens—glucobrassicin—can be readily converted into an isothiocyanate molecule called I3C, or indole-3-carbinol (I3C). I3C is an anti-inflammatory compound that can actually operate at the genetic level, prevent the initiation of inflammatory responses at a very early stage.

Cucumber

• Cucumber seeds contain a wide variety of phytonutrients, including both carotenoids and flavonoids.  It’s a good thing that we usually leave the seeds intact.  Cucumbers are also very rich in vitamin K.

• Several key lignans in cucumbers that had been more prominently associated with cruciferous vegetables (like broccoli) or allium vegetables (like onions or garlic). We now know that cucumber lignans include lariciresinol, pinoresinol, and secoisolariciresinol. Similarly, cucumbers are now known to contain phytonutrients that are members of the terpenoid family including cucurbitacins A, B, C, D, and E. All of the above phytonutrients have the potential to lower risk of oxidative stress and chronic inflammation. Decreased risk in these areas is also associated with decreased risk of multiple chronic diseases, and especially risk of certain cardiovascular  diseases and certain cancers.

Cumin

• Cumin seeds are an excellent source of iron. Research has shown that cumin may stimulate the secretion of pancreatic enzymes, compounds necessary for proper digestion and nutrient assimilation.
• Research has also shown that cumin seeds may also have anti-carcinogenic properties.

Curry Powder

• Curry powder is a blend of several spices that are used to mimic the flavors of Indian cuisine. The most common spices included in curry powder are turmeric, coriander, cumin and fenugreek. Ginger, garlic and black pepper are also included in some curry powder blends. These spices can have powerful benefits for your health.

Dry Wine

• In wine making, crushed grapes are put through a press, which removes the skins and other sediment. Whether this step is done before or after fermentation, along with grape color, determines whether the wine becomes red or white. To make red wine, the crushed red grapes are transferred to vats directly and they ferment with the skin, seeds and stems. The grape skins lend the wine its pigment, as well as many of the distinctive phenolic compounds found in red wine such as quercetin, procyanidins and resveratrol.
• However, recent Israeli research has found that the phenols in white wine can have equal antioxidant activity as those in red wine. The main health benefits for either red or white wine in moderation are related to heart health.

Edamame – whole, immature soybeans

• Soybeans have been cultivated in China for thousands of years, and they also became popular in other Asian countries. Many countries in the world depend on soybeans and other legumes as key sources of dietary protein. Whole soybeans versus isolated soybean derivatives have been shown to contain many health benefits.  Fermented soybean foods may provide more benefits than unfermented ones.
• Along with this increasing interest in soy protein has come the discovery of very small and unique proteins in soy, typically referred to as “peptides.” Examples of unique peptides in soybeans include defensins, glycinins, conglycinins and lunasin, and all are now known to provide us with health benefits, including benefits in the areas of improved blood pressure regulation, better control of blood sugar levels, and improved immune function.
• Increased activity of antioxidant enzymes—including superoxide dismutase, glutathione peroxidase, catalase, and glutathione reductase—has now been linked to intake of genistein from soy. Another group of antioxidant phytonutrients called phenolic acids has also been recently investigated in soybeans. Antioxidants found in this legume are phenolic acids, including caffeic, coumaric, ferulic, and sinapic acid.  A complete list of phytochemicals is found on the WHF website.
• Soybeans are rich in folate, vitamin K, calcium, magnesium, iron and fiber as well as the minerals copper, manganese, molybdenum, phosphorus, and potassium; the B vitamin, riboflavin; and omega-3 fatty acids (in the form of alpha-linolenic acid).
• If you have a family history of hormone-related cancers like breast cancer or prostate cancer, it is recommended that you consult with your healthcare provider before consuming very large amounts of soy in your diet. It is also recommended that you choose whole food soybean products whenever possible, rather than highly processed versions like soy protein isolates and soy protein concentrates.

Eggs

• Eggs have long been recognized as a source of high-quality protein, as they contain all the essential amino acids in amounts to be the reference standard for food protein. Also, eggs contain all B vitamins are found in eggs, including vitamins thiamin, riboflavin, niacin, pantothenic acid, B6, B12, choline, biotin, and folic acid.  They are the one of the richest sources of choline of all foods.  Egg yolks are the source of all four fat soluble vitamins, A, D, E and K.
• Eggs contain important phytonutrients including the carotenoids lutein and zeaxanthin that help prevent macular degeneration.
• Eggs are naturally rich in omega 3 fatty acids, but for eggs whose hens are pasture raised, grass fed, this amount increases greatly. The eggs would also contain more carotenoids as well as conjugated linoleic and omega 3 acids as other pasture raised meats and dairy products.
• Eggs contain iron, phosphorus, molybdenum and are a rich source of two minerals that can sometimes be difficult to obtain from other foods – selenium and iodine.

Farro

• Farro is an ancient wheat grain that originated in Mesopotamia. The kind most commonly found in the US is emmer wheat.  It is rich in protein, dietary fiber, niacin, magnesium, zinc and iron.
• Farro has a nutty taste and chewy texture. It is a great alternative to other grains like rice, quinoa, buckwheat and barley.
• It can be eaten alone or as an ingredient in dishes like stews, salads, soups or granola and muesli.

Fenugreek

• Fenugreek leaves can be dried and used as herbs, the seeds can be ground into a spice, and the plant matter itself can be used as a vegetable, like sprouts and microgreens.
• Fenugreek contains a variety of beneficial nutrients, includingiron, magnesium, manganese, and copper, as well as vitamin b 6, protein, and dietary fiber.  Fenugreek also contains powerful phytonutrients, including choline, trigonelline, yamogenin, gitogenin, diosgenin, tigogenin, and neotigogens.
• Research has shown that fenugreek is involved in many health benefits including lowering cholesterol and reducing the risk of cardiovascular disease, helps control blood sugar and can be beneficial to lactating mothers.

Fennel

• The bulbs, stalks, leaves and seeds of fennel are edible. Fennel’s aromatic taste is unique, strikingly reminiscent of licorice and anise.
• Fennel is a very good source of dietary fiber, vitamin C, potassium, molybdenum and manganese.
• Fennel contains its own unique combination of phytonutrients—including the flavonoids rutin, quercitin, and various kaempferol glycosides—that give it strong antioxidant activity. The phytochemical anetole is the primary component of its volatile oil.  This phytochemical has particularly high anti-inflammatory and anticancer health benefits as shown in animal studies.  Further research is needed in human trials.

Flaxseed

• The flax plant is not only our source of linen, but a source of food and medicine for thousands of years. Flaxseed is an oilseed like soybeans, rapeseed, sunflower and peanuts.  Flaxseeds can be bought either whole or already ground.  Flaxseed is a great addition to cereals, snacks and dressings.  They are also great in baked products to boost the nutritional value.
• Flaxseeds are very high in omega-3 fatty acids. Flaxseeds are one of the best sources of the dietary fiber and phytonutrient lignin that is one of the best sources of antioxidants.
• Flaxseed is also a rich source of copper, niacin, manganese, phosphorus, magnesium and selenium. All of these properties give flaxseed many health benefits including heart health, reduced cancer risk and digestive health.

Garlic

• While garlic is an excellent source of manganese and vitamin B6, a very good source of vitamin C and copper, and a good source of selenium, phosphorus, vitamin B1, and calcium, the sulfur-containing compounds in this allium vegetable have been shown to provide health advantages in a wide variety of body systems. Other allium vegetables are onions, leeks, chives, shallots, and scallions.
• These compounds include: sulfur-containing amino acids and peptides, thiosulfinates, sulfoxides, sulfides, diallyl sulfides and polysulfides, vinyldithiins and ajoenes. Benefits include reduced risk of cardiovascular disease and several different kinds of cancers.

Grapes

• Grapes are very good sources of both vitamin K and copper. Research keeps adding to the list of phytochemicals in grapes including various forms of stilbenes including the much -researched resveratrol, flavanols, phenolic acids and carotenoids.
• Grapes have also been shown to contain the hormone and antioxidant melatonin as well as unique oligopeptides (small protein-like molecules) that have anti-bacterial and other properties.
• The wealth of phytochemicals in grapes give us many health benefits including antioxidants and anti-inflammatory action that lowers the risk for cardiovascular disease and cancer, helps regulate blood sugar, and play a role in cognitive health and longevity.

Green Beans or Snap Beans (see legumes)

• Green beans are legumes and so they have similar nutrients to other fresh legumes such as vitamin K, vitamin C, manganese, B vitamins and dietary fiber.  They are one of the most readily available legumes for everyday eating.

Green Onions (Scallions)

• Onions are a very good source of conventional nutrients like manganese, vitamin B6, copper, vitamin C, fiber, phosphorus, potassium, folate, and thiamin.
• In addition, there are many unique phytochemicals in the onion family such as the flavonoids fisetin, quercetin kaempferol and isorhamnetin. Research has shown health benefits across our organ systems, but especially anti-oxidant and anti-inflammatory benefits for the cardiovascular system.
• Green onions are the immature version of regular onions. The green stems are rich in beta-carotene, lutein and zeaxanthin as well as vitamin K.

Hemp

• Technically a nut, hemp seeds are very nutritious. They are exceptionally rich in several essential fatty acids, linoleic acid (omega-6) and alpha-linolenic acid (omega-3) and gamma-linolenic acid (18:3 omega-6; ‘GLA’). The two main proteins in hempseed are edestin and albumin. Both of these high-quality storage proteins are easily digested and contain nutritionally significant amounts of all essential amino acids. In addition, hempseed has exceptionally high levels of the amino acid arginine. This makes hemp higher in good quality protein than chia and flaxseeds.
• Hemp seeds are a great source of vitamin E and minerals such as phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc.
• They are also a great protein source and contain high amounts of vitamin E, phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc.

Honey (Raw)

• Research has shown that particularly dark honey may contain levels of antioxidants in phenolic compounds comparable to those found in apples, bananas, oranges and strawberries. It is a prebiotic that nourishes good bacteria in the digestive system.  It also has antibacterial, antifungal properties. Honey should not be given to an infant younger than one year because raw honey can also carry Clostridium botulinum spores.

Lacinato Kale (see collard greens and cruciferous vegetables)

• Lacinato kale, a cruciferous vegetable, and an Italian variety that dates back to the 18th century.  Kale is an excellent source of vitamin K, vitamin C, vitamin A, manganese, and copper; a very good source of vitamin B6, dietary fiber, calcium, potassium, vitamin E, and riboflavin and a good source of iron, magnesium, thiamin, omega-3 fats, phosphorus, protein, folate, and niacin.
• Kale is rich antioxidant nutrients, anti-inflammatory nutrients, and anti-cancer nutrients in the form of glucosinolates.

Legumes

• Legumes are plants that bear seeds that grow in pods. Beans and peas are the edible seeds of leguminous plants including fresh beans, fresh peas, soybeans and peanuts.  Dried seeds are pulses including lentils and many other dried beans and peas.

Lemons/Limes

• Lemons and limes, like other citrus are excellent sources of vitamin C. Vitamin C is one of the most important antioxidants in nature. Vitamin C is one of the main antioxidants found in food and the primary water-soluble antioxidant in the body.  Vitamin C is also vital to the function of a strong immune system. Research has shown that consumption of vegetables and fruits high in vitamin C is associated with a reduced risk of death from all causes including heart disease, stroke and cancer.
• Lemons and limes also contain unique phytochemicals that have antioxidant and anti-cancer properties.  Of special interest in limes have been flavonoids called flavonol glycosides, including many kaempferol-related molecules.

Lentils

• Lentils have the same health benefits as dried beans, peas and legumes.

Mango

• Mango is rich in vitamins C, B6, folate, and beta carotene.  It is great source of magnesium.  It is high in dietary fiber.  Research has shown health benefits in lowering blood sugar levels, blood pressure management thanks to the magnesium content.  The antioxidant zeaxanthin possibly helps protect eye health and the soluble fiber naturally lowers blood cholesterol levels.

Mustard (see cruciferous vegetables))

• As one of the cruciferous vegetables, mustard and its seeds contain plentiful amounts of nutrients and phytonutrients.

Mint

• The mentha, or mint, family refers to a group of around 15 to 20 plant species, including peppermint and spearmint. The health benefits of mint are primarily due to its antioxidant content.  Peppermint contains the substance rosmarinic acid, which has several actions that are beneficial in asthma. In addition to its antioxidant abilities in neutralizing free radicals, rosmarinic acid has been shown to reduce inflammation.  Rosmarinic acid is a polyphenolic compound naturally present in spearmint, peppermint, fennel, and other species of the Lamiaceae family and has been shown to have anti-inflammatory, antioxidant, immunosuppressant, and antibacterial activities.

Nutmeg

• Nutmeg contains the minerals manganese and copper. These compounds are used by the body as co-factors for the antioxidant enzyme called superoxide dismutase. Superoxide dismutase can help reduce the oxidative damage and inflammation in your body.
• Nutmeg powder is also rich in vitamins. There are vitamin A, vitamin B-complex and vitamin C contained. Furthermore, there are folic acid, riboflavin, niacin, and many flavonoid anti-oxidants like beta-carotene.

Olive Oil (Extra Virgin)

• Extra Virgin Olive Oil (EVOO) is a monounsaturated plant oil and is lower than many other plant oils in polyunsaturated fats which tend to be less stable because polyunsaturated fats are more easily oxidized. In addition, EVOO is also lower in free fatty acids than many other plants oils and this lower level also helps to decrease the chance of oxidation.
• EVOO is rich in many phenols and polyphenols including simple phenols, secoiridoids, flavones, hydroxycinnamic acids, anthocyanidins, flavonols, flavonoid glycosides, lignans and hydroxybenzoic acids.
• Most of these phenols and polyphenols have been studied individually for their anti-inflammatory properties and have been shown to provide us with anti-inflammatory benefits, especially related to reduced inflammation in our cardiovascular system.
• Even though olive oil’s monounsaturated fats are more stable and heat-resistant than the polyunsaturated fats that predominate in other oils, olive oil should always be stored properly. In this case, proper storage means tightly sealed to minimize exposure to oxygen in the air and in a dark place (if packaged in glass) to minimize exposure to light. Both oxygen and light can interact with the phenols, polyphenols, and other phytonutrients in olive oil and prevent them from providing us with health benefits. Purchase only as much as you will use in one to three months as phenolic content is lost after that time.

Olives

• The color of an olive is not necessarily related to its state of maturity. Many olives start off green and turn black when fully ripe. However, some olives start off green and remain green when fully ripe, while others start of black and remain black. Water curing, brine curing, and lye curing are the most common treatment processes for olives, and each of these treatments can affect the color and composition of the olives.
• All varieties of olives provide us with valuable amounts of many different antioxidant and anti-inflammatory nutrients. Important phytochemicals in olives include: simple phenols, terpenes (including secoiridoids and triterpenes), flavones, hydroxycinnamic acids, anthocyanidins, flavonols, hydroxybenzoic acids and hydroxyphenylacetic acids.
• The high monounsaturated fat content of olives has been associated with reduced risk of cardiovascular disease. Olives provide almost three-quarters of their fat as oleic acid, a monounsaturated fatty acid. (In addition, they provide a small amount of the essential fatty acid called linoleic acid, and a very small amount of alpha-linolenic acid, an omega-3 fatty acid.)
• Olive benefits have been demonstrated for the cardiovascular system, respiratory system, nervous system, musculoskeletal system, immune system, inflammatory system, and digestive system.

Onions (Scallions and Shallots)

• Onions are a very good source of conventional nutrients like manganese, vitamin B6, copper, vitamin C, fiber, phosphorus, potassium, folate, and thiamin.
• In addition, there are many unique phytochemicals in the onion family such as the flavonoids fisetin, quercetin kaempferol and isorhamnetin. Research has shown health benefits across our organ systems, but especially anti-oxidant and anti-inflammatory benefits for the cardiovascular system.
• Green onions are the immature version of regular onions. The green stems are rich in beta-carotene, lutein and zeaxanthin as well as vitamin K.

Oranges

• Vitamin C is the primary water-soluble antioxidant in the body, disarming free radicals and preventing damage in the aqueous environment both inside and outside cells, thus reducing risk of certain cancers, heart disease and other inflammatory conditions.
• The healing properties of oranges have been associated with a wide variety of phytonutrient compounds. These phytonutrients include citrus flavanones (types of flavonoids that include the molecules hesperetinand naringenin), anthocyanins, hydroxycinnamic acids, and a variety of polyphenols. When these phytonutrients are studied in combination with oranges—vitamin C, the significant antioxidant properties of this fruit are understandable.
• The most important flavanone in oranges, herperidinhas been shown to lower high blood pressure as well as cholesterol in animal studies, and to have strong anti-inflammatory properties. Importantly, most of this phytonutrient is found in the peel, rather than in its liquid orange center. Using orange zest in recipes would increase this unique phytochemical.
• A class of compounds found in citrus fruit peels called polymethoxylated flavones (PMFs) have the potential to lower cholesterol more effectively than some prescription drugs,
• Compounds in citrus fruits, including oranges, called limonoids have been shown to help fight cancers of the mouth, skin, lung, breast, stomach and colon.
• In addition to oranges’ phytonutrients, vitamin C, and fiber, they are a good source of folate, vitamin A (in the form of carotenoids), thiamin, potassium, copper, pantothenic acid, and calcium.
• Research has shown that consuming vitamin C supplements do not provide the same protective benefits as whole citrus like oranges or orange juice.

Oregano

• The volatile oils in this spice include thymoland carvacrol, both of which have been shown to inhibit the growth of bacteria.
• Oregano contains numerous phytonutrients—including thymoland rosmarinic acid—that have also been shown to function as potent antioxidants that can prevent oxygen-based damage to cell structures throughout the body.
• Oregano is a good source of soluble dietary fiber that lowers cholesterol levels and reduces the risk of colon cancer. Oregano is also an excellent source of vitamin K, manganese, iron and calcium.

Organic Meat (including poultry, beef, pork, lamb)

• Organic poultry and meats from grass fed animals give you the traditional health benefits of lean protein including the minerals iron, zinc, selenium, phosphorus and vitamins B12, B6 and niacin. However, grass fed organic meats have more omega 3 fatty acids and conjugated linoleic acids than meat from traditionally fed animals.

Parmesan Reggiano Cheese

• Parmigiano Reggiano cheese stands out for its high nutritional value. P-R cheese is a homemade Italian food, made from raw cows’ milk produced in a limited geographic area in Northern Italy.  The milk comes from cows whose diet is mainly composed of grass and hay in the area of origin, without the use of silage.
• Parmigiano Reggiano cheese is easy digested, has ready to use proteins and lipids, is lactose free, rich in calcium, and has possible prebiotic and probiotic effects.

Parsley

• Parsley contains two types of unusual components that provide unique health benefits. The first type is volatile oil components—including myristicin, limonene, eugenol, and alpha-thujene. The second type is flavonoids—including apiin, apigenin, crisoeriol, and luteolin.
• Parsley is also rich in vitamin C and beta-carotene (pro-vitamin A carotenoid)

Parsnips

• Parsnipsare taproots belonging to the carrot (Apiaceae) family of root vegetables.  Parsnips are a good source of vitamin C, folate and manganese
• Parsnips are rich in poly-acetylenes, phenolic compounds with anti- inflammatory effect. They appear to bind to a variety of toxins, decreasing their absorption. Parsnipsalso contain coumarins, another class of phytonutrients, that early research suggests may have blood-thinning, anti-fungicidal and anti-tumor activities.

Peaches

• Peaches are an excellent source of vitamin A and potassium and a good source of vitamin C and niacin. One medium-size peach has about 40 calories.
• Peaches contain health promoting flavonoid polyphenolic antioxidants including lutein, zeaxanthin and beta-cryptoxanthin. These compounds help to act as protective scavengers against free radicals and play a role in promoting healthy aging and reduction of various disease processes.

Pears

• In addition to being rich in dietary fiber and copper and a good source of vitamins C and K, pears are rich in phenolic compounds.
• Recent studies have shown that the skin of pears contains at least three to four times as many phenolic phytonutrients as the flesh. These phytonutrients include antioxidant, anti-inflammatory flavonoids, and potentially anti-cancer phytonutrients like cinnamic acids. The skin of the pear has also been shown to contain about half of the pear’s total dietary fiber.
• Red skinned pears are also rich in phytonutrients, beta – carotene, lutein and zeaxanthin.

Pecans

• Pecans are rich in polyphenol antioxidants, specifically flavonoids, which have been tied to heart benefits. Research has shown that pecans the same flavonoid contents found in almonds, cashews, pistachios and walnuts. Compared to other nuts, pecans also have the high levels of gamma-tocopherols, which is a form of vitamin E and another key antioxidant. Two separate studies have suggested that theincrease in gamma-tocopherols levels helps prevent the oxidation of cholesterol.

Pinto Beans (legumes)

• See the health benefits of legumes.

Pistachio Nuts

• Pistachio nuts are a rich source of energy from monounsaturated oils like other tree nuts, but pistachios also contain beta -carotene (pre- vitamin A), lutein, vitamin E, riboflavin, thiamin, niacin, pantothenic acid, Vitamin B6, folate, copper, manganese, potassium, calcium, iron, magnesium, zinc, and selenium.

Potatoes

• Potatoes are the number one vegetable crop in the world. Potatoes are harvested every month of the year. The potato belongs to the Solanaceae or nightshade family whose other members include tomatoes, eggplants, peppers, and tomatillos. There are about 100 varieties of edible potatoes. They range in size, shape, color, starch content and flavor.
• Potatoes are very good sources of vitamin B6 and a good source of potassium, copper, vitamin C, manganese, phosphorus, niacin, dietary fiber, and pantothenic acid.
• Potatoes also contain a variety of phytonutrients that have antioxidant activity. Among these important health-promoting compounds are carotenoids, flavonoids, and caffeic acid, as well as unique tuber storage proteins, such as patatin, which exhibit activity against free radicals that cause inflammation in the body.

Quinoa

• Quinoa has significantly greater amounts of both amino acids lysine and isoleucine (especially lysine), and these greater amounts of lysine and isoleucine allow the protein in quinoa to serve as a complete protein source.
• About 28% of quinoa’s fatty acids come in the form of oleic acid, a heart-healthy monounsaturated fat, and about 5% come in the form of alpha-linolenic acid or ALA—the omega-3 fatty acid most commonly found in plants and associated with decreased risk of inflammation-related disease.
• One cup of quinoa provides 2.2 milligrams of gamma-tocopherol—a form of vitamin E that has been more closely associated with certain anti-inflammatory benefits in health research. Quinoa is also a good source of RDA nutrients like folate, zinc, and phosphorus
• Quinoa seeds can be phytonutrient-rich and can provide significant amounts of antioxidants like ferulic, coumaric, hydroxybenzoic, and vanillic acid. The antioxidant flavonoids quercetin and kaempferol are also especially plentiful in quinoa. In fact, the concentration of these two flavonoids in quinoa can sometimes be greater than their concentration of high-flavonoid berries like cranberry and lingonberry
• The list of anti-inflammatory nutrients in quinoa includes phenolic acids (including hydroxycinnamic and hydroxybenzoic acids), members of the vitamin E family like gamma-tocopherol, and cell wall polysaccharides like arabinans and rhamnogalacturonans.
• Because of the high protein, dietary fiber, anti-oxidant and anti-inflammatory nutrients in quinoa, animal and human research studies show promising risk reduction for diabetes, cardiovascular disease and allergies.

Radishes (see cruciferous vegetables)

• Radishes come in a variety of colors and their health benefits differ slightly according to the color. However, they are all good sources of the antioxidants catechin, pyrogallol, vanillic acid, and other phenolic compounds and vitamin C.

Red Pepper Flakes

• These flakes are made from a variety of hot red peppers that have been dried and crushed. Chili peppers belong to the family of foods bearing the Latin name Capsicum.  Capsaicin is a potent inhibitor of the inflammatory processes in our body. The hotter the chili pepper, the more capsaicin it contains.  Topical capsaicin is now a recognized treatment option for osteoarthritis pain.
• The bright color of red chili peppers signals its high content of beta-carotene or pro-vitamin A. Just two teaspoons of red chili peppers provide about 6% of the daily value for vitamin C coupled with more than 10% of the daily value for vitamin A. Hot red peppers are also an excellent source of vitamin E.

Rice (Brown)

• Unpolished or brown rice is a whole grain. Nutrients that are lost in full milling and polishing are thiamine, niacin, vitamin B6, manganese phosphorus, iron and all dietary fiber and essential fatty acids.  Some vitamins and minerals are added back to enriched rice, but many nutrients are lost. Brown rice is especially rich in manganese, selenium, phosphorus, copper, magnesium and niacin as well as dietary fiber and essential fatty acids.
• Brown rice also contains many phytonutrients that are a part of whole grain cancer fighting potential.  One type of phytonutrient especially abundant in whole grains including brown rice are plant lignans, which are converted by friendly flora in our intestines into mammalian lignans, including one called enterolactone that is thought to protect against breast and other hormone-dependent cancers as well as heart disease.

Romaine Lettuce

• Not all lettuce is created equal. Romaine, also known as Cos, has deep green, long leaves with a crisp texture and deep taste.  Because of the deep green color, romaine is very rich in vitamin K and beta carotene (pro-vitamin A).  Romaine is a good source of vitamin C and K, folate, other B vitamins, potassium and molybdenum.   All lettuce is a great source of soluble and insoluble dietary fiber.

Rosemary

• Rosemary grows on a small evergreen bush belonging to the mint family. Rosemary flavors chicken, lamb, pork, salmon and tuna dishes as well as many soups and sauces. As an evergreen, rosemary is available throughout the year.
• Rosemary is a good source of carotenoids or pro-vitamin A as well as powerful antioxidants found in the compounds carnosol, carnosic acid ursolic acid, rosmarinic acid and caffeic acid. The combination of these nutrients and phytonutrients give rosemary properties that stimulate the immune system, increase circulation and improve digestion

Romaine Lettuce

• Not all lettuce is created equal. Romaine, also known as Cos, has deep green, long leaves with a crisp texture and deep taste.  Because of the deep green color, romaine is very rich in vitamin K and beta carotene (pro-vitamin A).  Romaine is a good source of vitamin C and K, folate, other B vitamins, potassium and molybdenum.   All lettuce is a great source of soluble and insoluble dietary fiber.

Rose Water

• Rose water can be traced back to the 10th century, during the Persian empire where rose petals were used to decorate and flavor Persian cuisine. During the time of the Crusades, rose water made its way through Europe where it was used to wash hands before large Medieval feasts.  Rose water is created through the distillation of rose petals in steaming water.
• Rose water contains a number of antioxidants including flavonoids and anthocyanins. Its petals are nutritionally dense, containing vitamins A, C, E, and B.

Seafood (especially fatty fish  – albacore tuna, cod, salmon, trout, sardines, shrimp, scallops, etc.)

• All seafood has high quality protein, iodine, selenium, phosphorus, magnesium, manganese, B vitamins and Vitamin D. However, one of the most important health benefits is the anti-inflammatory protection of omega-3 fatty acids and fatty fish has the most.
• About half of this omega-3 fat is provided in the form of DHA (docosahexaenoic acid acid) and approximately one third is provided in the form of EPA (eiocosapentaenoic acid). The amounts of DHA and EPA contained in fatty fish are unusual among commonly-eaten foods. Many researchers consider DHA to be the most important fat found in the human brain, and the unusual concentration of this omega-3 fatty acid in fatty fish helps explain the research-documented benefits of omega-3 fish intake for thinking and the decreased risk of certain brain-related problems that accompanies omega-3 fish consumption.
• Cold water fish have multiple cardiovascular health benefits including lowering triglicerides and high blood pressure
• Intake of fish rich in omega-3 fat is also associated with decreased risk for several types of cancer.

Shallots

• Shallots are closely related to onions, but usually are sweeter and more delicate. Shallots are rich in flavonols and polyphenolic compounds, which are actually in higher quantities in them than in onions and garlic. Shallots are also rich in vitamin C, potassium, folate, vitamin A, vitamin B6 and manganese.

Spinach

• Spinach is rich in many vitamins and minerals including fat soluble vitamins A, K and E as well as water soluble vitamins B6, folate and riboflavin. It is an excellent source of the minerals manganese, iron, copper, calcium and potassium.
• Spinach has many anti-inflammatory nutrients including the phytochemical flavonoids spinacetin, patuletin, jaceidin and methylenedioxyflavones.
• The carotenoids lutein and zeaxanthin as well as epoxyxanthophylls, neoxanthin and violaxanthin are found in abundance in spinach.
• All of the flavonoids and carotenoids listed above have been shown to have anti-inflammatory properties, especially in the digestive tract.
• Spinach is also a good source of the omega-3 fatty acid, alpha-linolenic acid (ALA).

Sweet Potato

• Sweet potatoes are one of the best sources of the phytonutrient beta carotene in nature. They belong to a different food family than either yams or the common potato.
• One cup of baked sweet potato with orange or purple flesh gives us more than twice the Daily Reference Intake of vitamin A when the carotene is converted in the body. Purple fleshed sweet potatoes also have the phytonutrient anthocyanin.  Both of these phytonutrients are antioxidants and anti-inflammatories.
• Sweet potatoes also have 52% of the vitamin C that adults need each day. Sweet potatoes are also excellent sources of manganese, copper, potassium, phosphorus, pantothenic acid, vitamin B 6 and good sources of biotin, thiamin, riboflavin and niacin.  

Thyme

• Thyme also contains a variety of flavonoids, including apigenin, naringenin, luteolin, and thymonin. These flavonoids increase thyme’s antioxidant capacity, along with manganese.
• For thousands of years, herbs and spices have been used to help preserve foods and protect them from microbial contamination, now research shows that both thyme and basil contain constituents that can both prevent contamination and decontaminate previously contaminated foods.
• Thyme is also an excellent source of vitamin C, a very good source of vitamin A, and a good source of iron, manganese, copper, and dietary fiber.

Tofu

• Tofu is a surprisingly versatile form of soybeans that is made by curdling soymilk so that its proteins become coagulated and then pressed into a sliceable cake. There is existing research that indicates the possibility of certain health risks from consumption of highly processed forms of soy (like soy protein isolate or soy protein concentrate) rather than a whole food form. By contrast, tofu is a form of soy that is closer to soy in its whole food form.
• Soy is considered a complete protein. It is also very high in calcium, manganese, copper, selenium, phosphorus, magnesium, iron, zinc, omega -3 fatty acids, thiamin, folic acid, and vitamin K.
• Phytochemicals found in soy include a wide range of flavonoids and isoflavonoids, phenolic acids, phytoalexins, phytosterols, and

Tomato

• Research studies on the antioxidant and anti-inflammatory benefits of tomatoes, extend to many different body systems, including the cardiovascular system, musculoskeletal system, renal system (kidneys), hepatic system (liver), and integumentary system (skin).
• Tomatoes are excellent sources of the important phytochemicals, lutein, lycopene, alpha and beta-carotene. Interesting research studies have shown that cooking tomatoes raises the level of all of these.  They seem to work together to give their health benefits of antioxidant activity.  Also, the beta-carotene that becomes vitamin A in the body works as antioxidants with vitamins C and E, especially in raw tomatoes where the vitamin C is not destroyed by heat.  Tomatoes are also rich in potassium, copper, manganese, chromium, biotin, molybdenum, vitamin K, vitamins B6 and riboflavin.

Turmeric

• Despite its use in cooking for several thousand years, turmeric continues to surprise researchers in terms of its wide-ranging health benefits. While once focused on anti-inflammatory benefits and decreased cancer risk, turmeric is now being studied for many more health-related benefits.
• Whole turmeric is likely to provide you with a different set of benefits than its best-studied constituent—namely, curcumin. That’s because turmeric includes three different curcuminoids: curcumin, bisdemethoxycurcumin, and demethoxycurcumin. It also contains volatile oils like tumerone, atlantone, and zingiberone. These different substances are all associated with their own unique health benefits. It’s important to know that the vast majority of studies on turmeric have not examined the spice itself, but rather one of its constituents called curcumin.
• As little as 50 milligrams of turmeric over a period of several months have been linked with health benefits. This small amount would be the equivalent of approximately 1/50th of a teaspoon.

Whole Milk and Butter (Grass fed)

• Grass-fed milk and butter contain the ideal ratio of omega 6: omega 3 fatty acids, as well as conjugated linoleic acid (CLA), that has a range of significant health benefits. Grass-fed milk and butter have significantly more anti-inflammatory anti-oxidants such as butyrate, formononetin, biochanin A, and prunetin as well as antioxidant lignans can include secoisolariciresinol and matairesinol.
• Grass-fed milk and butter contain many natural vitamins and minerals including fat soluble vitamins A, D, K as well as water soluble vitamins B 12, riboflavin, biotin, pantothenic acid and minerals calcium, phosphorus, selenium, magnesium, zinc, copper and iodine.

 Whole Wheat

• Whole wheat flour products that still contain all three important parts of the grain, – bran, endosperm and germ, are natural sources of vitamin E, many B vitamins, as well as choline and betaine.  Choline is an essential water-soluble nutrient that is usually grouped in as part of the B-Vitamin complex. Betaine is a product of choline oxidation in the body and is related also to the B-vitamin complex.
• Research on the Mediterranean diet has shown that diets that contain the highest intakes of choline and betaine have less inflammatory markers than those with low intakes. This has put a new spotlight on the value of whole grains in reducing inflammation in the body for people who live in this area of the world.
• Whole wheat is also naturally rich in minerals that include calcium, phosphorus, potassium, zinc, copper, iron and selenium as well as insoluble dietary fiber and the phytonutrient lignan in the wheat bran. Research shows that 100% whole grains, such as whole wheat, contain many powerful phytonutrients whose activity has gone unrecognized because research methods have overlooked them.

Yogurt with Live Bacteria

• Probiotic is a term used to describe foods and supplements that contain living micro-organisms. Look for phrases like “live probiotic cultures,” “live cultures,” “active cultures,” or “probiotic cultures” on yogurt packaging.  Probiotics are often called “good” or “helpful” bacteria because they help keep your gut healthy.  More and more studies show that the balance or imbalance of bacteria in your digestive system is linked to overall health and disease.
• Yogurt like other dairy products is rich in protein, calcium, magnesium, phosphorus, vitamins B12 and riboflavin.
• Lactic acid bacteria used to ferment milk into yogurt have now been shown to take some of its fatty acids and convert them into conjugated linoleic acid (CLA). A fairly conservative estimate of the CLA in grass-fed yogurt would be about 8 milligrams per liquid ounce. Research is linking CLA intake to decreased risk of many health problems, including heart attack, blood sugar imbalance, excessive inflammation, and loss of bone mass.

 

*For more information about health benefits of ingredients go to Worlds Healthiest Foods at http://www.whfoods.com/