Mushrooms:
The basic mushroom may not be that valuable, but wild exotic mushrooms
contain beta-glucan, which acts like a vaccien to kick the immune system
into higher gear. Shiitake, enoki & zhu ling & reishi, a type of
hard, woody mushroom that grows on tree trunks, all have anti-cancer &
antiviral effects.
Tomatoes or Strawberries:
In a study of plants related to longevity, researcherd found that the 2
best correlated with a longer life were tomatoes & strawberries. Tomatoes
are rich in lycopenes, an antioxidant even more potent than vitamin C that
also stimulates immune function & slows degenerative diseases. Tomatoes
only drawback is soft skin that may harbor fungicides, but soaking in water
helps flush them out. Strawberries contain ellagic acid, which has been
shown to have anticancer properties.
Papaya, Pineapple or Kiwi:
Enzymes, the catalysts that speed up the rate of reactions in the body,
are found in high amounts in raw, fresh ( & only raw, fresh) papaya,
pineapple & kiwi, which help combat "everything from autoimmune
diseases, allergies & cancers to AIDS," 3 papayas a day would
provide the dose that has shown dramatic effects against disease, but you
can get the same benefit with kiwi & pineapple.
Mangoes:
While rich in carotenoids, mangoes don't have papaya's high enzyme levels.
But they do contain another important catagory of phytochemical: bioflavonoids.
Bioflavonoids help plants capture energy from the sun; when eaten, they
aid our immune system & they're antioxidants at least as effective
as vitamin C & beta-carotene, if not more so.
Citrus Fruits:
Fresh, whole citrus fruits are a great source of vitamin C (Oranges have
the most), which more than 30 studies have shown helps the body fight cancers
of the lung, cervix, esophagus & stomache. They're also extremely rich
in bioflavonoids. The highest concentration is in the white rind, the part
between the coloured peel & the fruit, which means "when you drink
orange juice, you're getting little or no bioflavonoids. Limonene, another
bioflavonoid found in the coloured part of the skin on citrus fruits, has
been shown to be one of the most exciting phytochemicals against cancer;
it helped reverse cancer in animal studies - but don't eat the entire fruit,
peel & all, because of spray on pesticides.
Rockmelon:
1/4 melon delivers 2 mg of beta-carotene, nearly half the national Cancer
Institute's recomended 5.7 mg /day for cancer prevention & a help in
protecting against heart disease. Rockmelon is also a rich source of vitamin
C.
Apricots:
Fresh apricots are high in beta-carotene & provide medium to high vitamin
C & some fiber. Vitamin C vanishes from dried apricots; & if they're
organic, they lose beta-carotene as well. Nonorganic dried apricots ( &
other dried fruits) retain their beta-carotene because they're treated
with sulphur dioxide, but the chemical can cause asthma in some people.
Bananas:
Bananas are rich in magnesium (shown to help protect the circulatory system),
potassium & slowly absorbed simple sugars. They're also a good source
of pectin, a soluable fibre that prevents radical swings in blood sugar.
Garlic:
Garlic is a powerhouse of antioxidants of various kinds. There have been
lots of studies that show it lowers cholesterol, lowers blood pressure,
is an antiviral & antibacterial, & it may have chemicals capable
of destroying cancer cells, even after you get cancer.
Tea:
Drinking five cups of tea is equal to eating two vegetables, or nearly
half of the recomended min daily intake by the latestnutritional guidelines.
Tea is loaded with antioxidants called polyphenols, & "there is
some evidence from numerous lab studies that both green tea & black
tea reduce heart disease, cancer & stroke risk, & it even shows
some promise as an antagonist against certain viruses,". Green &
black tea both have "roughtly the same effect".
Beans:
Are high in protein & complex carbohydrates, have both soluble &
insoluble fiber, & they are filling & cheap. Beans are loaded with
phytochemicals & protease inhibitors that may help prevent cancer.
If you are not a bean lover you can try pasta made from lupin beans, rich
in fiber, carotenes & high quality proteins, plus twice the calcium
of other nondairy foods.
Soybeans & Tofu.
Tofu, fresh soybeans, soy milk & soy protein isolates lower "bad"
LDL cholesterol levels in blood, which reduces heart disease risk. Even
moderate amounts help, but the more people eat the more dramatically their
cholesterol drops. Soy is also high in a category of bioflavonoids that
inhibit estrogen-promoted cancers & protect against radiation in chemotherapy.
Studies have shown that regular soy eaters have reduced risk or lower rates
of prostate, colon, lung, rectal & stomach cancers.
Salmon:
In addition to salmon's well known heart disease fighting omega-3 oils,
it has calcium, magnesium, complete proteins & B vitamins. Its B6 serves
as another buffer against heart disease, & also boosts the immune system,
stimulates an enzyme that regulates the nervous system & helps to prevent
some cancers. Salmon even has carotenoids, which account for its orange-pink
colour.
Linseed (Flaxseed):
Linseedis very high in oil, 51% of the oil is linolenic acid, "so
if you can't eat fish, that's the way to get omega-3 oils." Like soybeans,
Linseed also has phytoestregens called lignans, which have been linked
to breast & colon cancer prevention. One good way to get your Linseed
is through whole grain breads made with Linseed meal; check the labels.
Oats:
Research has found that oat bran lowers cholesterol & blood pressure
& may also be beneficial in reducing the chances of colon cancer. Oatmeal
contains both soluble & insoluble fiber, but the soluble fiber in oatmael
that provides the most health benefits.
Quinoa:
A staple that nourished the ancient Incas, it's one of the best plant protein
sources, featuring a complete selection of amino acids, high calcium, fiber,
phosphorus, iron & lysine. Quinoa can be cooked like rice or bought
as a flour for baking.
Wheat Germ.
Has 24 grams of protein per half cup, wheat germ is a great addition to
the grains. It's also a good source of disease fighting nutrients such
as B vitamins, calcium, magnesium. But it's the oil in wheat germ that
makes it the richest food sources for vitamin E, which enhances immune
function & as an antioxidant, helps prevent cateracts & atherosclerosis.