What is This Extraordinary Powerhouse Nature’s Plant that Burns and Heals?

 

Is it a Weed, A Nutraceutical with Pharmological Benefits or Is It Another Nature’s Miracle Food?

Today for supper I will feast at the table of Nature’s Bounty with an amazing weed steamed and fried in butter, little salt and pepper, tasting like spinach but nuttier with a woodsy flavor. I will enjoy feeding my cells with vitamins, minerals, protein, iron, fats, amino acids, polyphenols and carotenoids pigments.

Have you heard of Stinging Nettles?

Earlier, I picked this powerhouse plant wearing thick gloves and scissors to avoid its stinging hair-like barbs that can cause rashes, swelling, numbness and itchiness because of chemicals found at the base of the fine hairs acting like small needles on the skin.

Indeed, many times in the picking I have accidently touched this nettle feeling its burning irritation for hours being sure not to scratch the area so as not to push the chemicals further into the skin, extending the numbness for days. I should have remembered to wear socks to protect my ankles.

What are Stinging Nettles?

Its scientific name, Urtica dioica, comes from the Latin word uro, which means “to burn,” because its leaves can cause this temporary burning sensation upon contact.

It is a perennial flowering plant that has been used medicinally for ages, dating back as far as Ancient Greece and even Ancient Egyptians used it to treat arthritis and lower back pain. Imagine Roman troops rubbing it on themselves to help stay warm.

The plant usually grows between two to four feet high with triangular leaves and yellow flowers growing best best in nitrogen-rich soil.

Nettles are packed full of nutrients. They are anti-inflammatory and anti-oxidative inside your body. Anti-oxidants are molecules that help defend your cells against damage from free radicals that are linked to aging, as well as cancer and other harmful diseases.

6 Benefits of Stinging Nettle (Plus Side Effects) (Healthline.com)

— Many Nutrients: Vitamins A, C and K, as well as several B vitamins

— Minerals: Calcium, iron, magnesium, phosphorus, potassium and sodium

— All Essential Amino acids: as well as flavonoids and carotenoids

— May Reduce Inflammation with levels of multiple inflammatory markers by interfering with their production. May help Osteoarthritis and Joint Pain.

— May Treat Enlarged Prostate Symptoms with nettle extracts that help treat short and long-term urination problems — without side effects

— May Treat Hay Fever that can inhibit inflammation with seasonal allergies by blocking histamine receptors and stopping immune cells from releasing chemicals that trigger allergy symptoms

— May Lower Blood Pressure by helping lower blood pressure by relaxing blood vessels and reducing force of heart’s contractions.

Basically, it can be said that more human studies are needed to confirm these benefits as biosciences continue to confirm the powerhouse and synergy of Nature’s phytonutrients.

How to Use Stinging Nettles

It is safe to consume once it is processed into a supplement, dried, freeze-dried or cooked. Nettle can be added to other soups and stews, puréed and used in recipes like polenta and green smoothies.

Don’t eat the raw plant still covered with the stinging hairs until they are dried or cooked.

Stinging nettle products come in dried or freeze-dried leaf form, extract, capsules, tablets, creams as well as a root tincture, juice or tea. This tea is considered as a top healthy drink for natural allergy relief remedy with benefits to skin, bone and urinary health as well.

However, it is unlikely that the amount of stinging nettle in herbal supplements would provide the same significant amounts as fresh steamed leaves and stems.

The roots also have pharmacological qualities that can provide relief for urinary disorders and enlarged prostate as well.

Last word

Once again, I stand in awe at Nature’s proficiency and generous endowment to help our human body maintain its cellular integrity. Thankfully, scientists will only continue to confirm many of the nutraceutical benefits as anti-inflammatory and rich anti-oxidant resources from plants.

The good news is I picked enough for a few more gourmet nutraceutical meals and will pick more today.

Questions and comments are always important. Let’s talk about health benefits of plants you love to eat.

Mary (Annemarie) Berukoff

250 304 9710 PST

info@newbetterchoices.com

PS: Interesting history

Stinging nettles have been used to make textiles like cloth and paper since Neolithic times as an alternative fiber similar to hemp and flax. Because the fiber is hollow, it provides natural insulation. The German army used nettle for their uniforms in World War I and used its leaves to dye uniforms in World War II.

More info National Institutes of Health (NIH) about Urtica spp.: Ordinary Plants with Extraordinary Properties

Unhealthy Fear Factor Sugar Usurper: Beware High Fructose Corn Syrup

 

Do you know how much HFCS you ate today?

Sugar is a name for all types of monosaccharides and disaccharides found in nature that includes sucrose, glucose, fructose, lactose (dairy products), and foods such as honey, agave, molasses, maple syrup and even some vegetables like sugar beets.

Sugar is produced through the plants’ photosynthesis that turns sunlight into food energy.

Common table sugar called sucrose consists of 50% fructose and 50% glucose. A typical sugar molecule is composed of 12 atoms Carbon, 22 atoms Hydrogen and 11 atoms Oxygen (C12 H22 O11).

In small amounts, sugar is typically harmless as a carbohydrate that supplies the energy needed for your daily activities based on your cells metabolizing glucose. But at the same time, sugar is also calorie-rich with 16 calories in 1 teaspoon where excess consumption can inevitably result in negative health effects.

More and more studies now conclude that many of today’s obesity and diabetes related diseases — including cancer, gout, hypertension and possibly Alzheimer’s — have a common existance because of the widespread adoption of a high sugar diet.

So, how in the world, did the world’s food supply become so sugar saturated, so manipulated with a sugar usurper called High Fructose Corn Syrup (HFCS) with chemical structure of roughly 45C 6H 12O6 + 55C6H12O6?

First, consider that our evolutionary history doesn’t support a high-carb diet, yet the majority of foods we eat have evolved to process loads of added sugar. On average, Americans consume about 23 teaspoons of sugar per day. American Heart Association limits diet to 9 tsp a day for men and 6 tsp for women.

Second, awareness is key in preventing unnecessary disease worldwide as a result of excess sugar. The better we understand what happens inside our minds and bodies when we eat too much sugar, the sooner we can start making healthier choices to live a longer and fuller life.

Who would knowingly consume processed foods that can lead to insulin resistance, drive inflammation as part of the metabolic syndrome which has been linked to many diseases including heart disease and certain cancers; and yet, offers no essential nutrients only empty calories?

Quick Review

The body largely breaks down sucrose as a larger sugar molecule that is metabolized into glucose and fructose in your intestine where it is absorbed to be send out to the body’s cells for energy.

The chemical structure of the glucose compound triggers the pancreas to release insulin, a hormone that allows cells to use glucose for energy.

The more glucose in your blood, the more insulin is released. What’s important to realize is that while insulin is dealing with all the glucose, it tells your fat cells to hold onto fat and, as a result, your fat-burning processes actually shut down.

Then comes the invention of High Fructose Corn Syrup as a different formula used to manufacture processed foods such as candy, baked goods, cereals and sodas in particular…in fact, so many processed foods contain HFCS that most people cannot estimate how much fructose they actually consume.

Fructose is a relatively unregulated source of fuel that your liver converts to fat and cholesterol.

HFCS is a highly processed product that contains similar amounts of unbound fructose and glucose.

The main clear difference is how fructose is metabolized by the body creating pre-type 2 diabetes and visceral fat.

Fructose is Metabolized Differently by Your Body

Fructose, the simple sugar that is part of table sugar, has particularly pernicious effects. Your body actually processes fructose in the same way it processes alcohol, rapidly turning it into fat. This fat remains in your liver, increasing your risk of insulin resistance, nonalcoholic fatty liver disease (NAFLD) and diabetes.

Once this fat is released into your bloodstream as triglycerides, it increases your risk for weight gain, blocked arteries and heart disease.

Fructose activates the enzyme fructokinase, which in turn activates another enzyme that causes cells to accumulate fat. Your body also has a hard time burning this fat off when it’s metabolizing excess sugar.

Fructose does not trigger insulin release or the release of hormones, such as leptin, which tells the brain that a person is full. It also does not inhibit hormones that tell an individual’s body that they are hungry. As a result, fructose may lead to weight gain because of lack of appetite regulation.

Now, there is research that shows how high fructose intake may trigger fatty liver disease by damaging the intestinal barrier.

What in the world is High Fructose Corn Syrup HFCS?

— made from cornstarch first discovered in 1965 now widely used as a far cheaper and sweeter replacement for sucrose. Global market is projected to grow to 7.6 billion in 2024.

— soft drink makers such as Coca Cola and Pepsi transitioned to HFCS in 1984.

— used to make all kinds of processed foods, sauces, pastries, cookies, breakfast cereals and soft drinks.

— FDA stated earlier (2014) that there was a lack of evidence showing that HFCS is less safe than traditional sweeteners but with such expansion there are more studies that link excessive consumption of HFCS and other added sugars to health problems like obesity, diabetes, and heart disease.

Studies suggest that high fructose intake may increase the risk of non-alcoholic fatty liver disease (NAFLD), in which too much fat is stored in liver cells. This can lead to liver inflammation and liver damage, resulting in a more aggressive disease called non-alcoholic steatohepatitis (NASH), to scarring of the liver (cirrhosis), and liver cancer and failure.

Interesting New Mice Study in 2020

A research team at the University of California, funded by NIH, worked with random mice assigned with two different diets … either a high-fructose diet or a control diet with the equivalent calories from cornstarch that quickly breaks down into glucose.

Within a few months, mice on the high-fructose diet developed fatty inflamed livers and had greater rates of liver tumors than mice on the control diet. These mice showed deterioration of their intestinal barrier. They also had higher circulating levels of endotoxins — toxins released from certain bacteria when they die.

Experiments in human liver cells showed that similar cellular processes were at work in both species.

A study suggested that consuming high amounts of fructose may promote non-alcoholic fatty liver disease by damaging the intestinal barrier….The findings could lead to new treatment and prevention strategies for fatty liver disease and future therapyto restore gut barrier .

This is not the first study showing that fructose harms your body in ways glucose does not. Two years ago, another study concluded that drinking high-fructose corn syrup (HFCS) — the main ingredient in most soft drinks throughout the world — increases your triglyceride levels and your LDL (bad) cholesterol. Just like this latest study, these harmful effects only occurred in the participants who drank fructose — not glucose.

There are 7 to 10 teaspoons of sugar in a 12 ounce can of soda that also contains high levels of phosphate. Consuming more phosphate than calcium can have a deleterious effect on bone health especially during childhood when bones are being build.

How Much Fructose are You Consuming?

Today, the number one source of calories in America is soda sweetened with High Fructose Corn Syrup. 55% of sweeteners used in food and beverage manufacturing are made from corn used in every type of processed, pre-packaged food you can think of.

In fact, the use of HFCS in the U.S. diet increased a staggering 10,673 percent between 1970 and 2005, according to a recent report by the USDA.

Most money is spend on consuming processed food estimated to be for an average person as yearly sugar consumption of around 142 pounds a year versus a recommended 5 pounds.

What is the Stop Sugar High Solution?

First, it stops with personal awareness and choices in the supermarket and dinner table that thwarts corporate advertising. You can have a bowl of cereal for breakfast or eggs.

Second, perhaps some governmental mandate can apply a soda tax to deter purchase and consumption as a strategy to prevent lifestyle diseases like obesity and diabetes and reduce health care costs. Expect a public outcry of conflict of interest.

Questions and comments are always welcome. What are your sugar likes and dislikes?

Mary (Annemarie) Berukoff

250 304 9710 PST

info@newbetterchoices.com

PS: What did you have for breakfast this morning?

…compare to 2 egg omelet with broccoli, mushrooms, tomato, old cheddar cheese, small toast with butter with orange slices … enough nutrition to last until supper time with no snacks.

Cancer Survivor Finds Healthy Answers with New Nutraceutical Research

 

A healthy lifestyle and diet can help in prevention of cancer … National Center for Biotechnology Information

Who hasn’t faced the scourge of cancer in your family? It starts with shock, emotional betrayal, pain, treatment, remission or death and a deep protracted loss for family and community.

My grandfather was a homesteader who never smoked or drank, a lifelong vegetarian who died from bone cancer in a skeletal frame. My brother who never smoked, drank beer the odd time, and grew a yearly garden in his nursery died from bowel cancer within a 3 month diagnosis. My mother died from an aggressive inflammatory breast cancer as a diabetic with less recovery options.

At 62, with no other symptoms other than loosing my appetite, I was diagnosed with Non-Hodgkins lymphoma. I had no idea what a lymph node was or that I had approximately 800. After 6 months of chemotherapy and 3 months of radiation, the doctor says I am in remission after 8 years.

Is cancer a genetic factor in our family? Is damage to the genetic nucleus DNA caused by harmful substances in the environment or food we eat?

Cancer is simply defined as a disease caused by changes to the genes where some of the bodys cells grow uncontrollably and spread to other parts of the body.

Cancer prevention has been progressive with early detection and treatment. Research has included radiation, pap tests, hormone therapies and continues unabated with new cancer immunotherapeutic treatments that focus on using the patients’ own immune system to fight the disease with molecularly targeted therapeutics and adoption of evidence based policies. See cancer progress report.

But still much work needs to be done as it is the second leading cause of death (2 million Americans — 2024). Cancer is a group of diseases that may never be able to cured completely but there is optimism that personalized medicine and smart lifestyle choices will prevail even as researchers predict a 77% increase in 2050.

An estimated one in four cancer cases diagnosed is result of potentially preventable risk factors.

What if, new breakthroughs can go beyond specific cell therapies and clinical trials to increase research on nutraceuticals or plant’s natural phytonutrients or phytochemicals? Without doubt, even now, more scientific research is discovering the potential of nutraceuticals with safe and therapeutic effects.

Nutraceuticals are defined as “products which other than nutrition are also used as medicine … provides protection against chronic disease … improves health, delays the aging process, prevents chronic diseases, increases life expectancy, or supports the structure or function of the body.

So it was with great interest that I noted this article: New Concepts in Nutraceuticals as Alternative for Pharmaceuticals

Currently, new concepts are presented about how nutraceuticals can modify disease implications. There is emphasis on how to present herbal nutraceuticals effective on hard curative disorders related to oxidative stress, including allergy, Alzheimer, cardiovascular, cancer, diabetes, eye, immune, inflammatory and Parkinson’s diseases, as well as obesity.

These recently published papers about different aspects of nutraceuticals as alternatives for pharmaceuticals can be found in scientific sites such as Medline, PubMed and Google Scholar.

As a cancer survivor, I was keen to check out newest data research on cancer and how I can use food or lifestyle choices to prevent a relapse.

Cancer — has emerged as a major public health problem in all countries. Nowadays more high attention is paid on phytochemicals with cancer-preventive properties.

Chemopreventive components in fruits and vegetables, among other beneficial health effect, have potential anticarcinogenic and antimutagenic activities.

Chronic inflammation is associated with a high cancer risk. Chronic inflammation is also associated with immune-suppression, which is a risk factor for cancer.

A healthy lifestyle and diet can help in prevention of cancer … examples

— Carotenoids are a group of phytochemicals responsible for different colors of the foods. They have antioxidant activities with a focused role on lycopene in cancer disease. This linkage between carotenoids and prevention of cancer heightened the importance of vegetable and fruits in human diet.

— Lycopene decreases oxidative stress and concentrates in the prostate, testes, skin and adrenal where it protects against cancer. It is found exclusively in tomatoes, guava, pink grapefruit, water melon and papaya.

— β-carotene has antioxidant activity and prevents cancer and other diseases. It is found in yellow, orange, and green leafy vegetables and fruits such as tomatoes, lettuce, oranges, sweet potatoes, broccoli, cantaloupe, carrots, spinach, and winter squash has anticancer activity.

— Soyfoods are a unique dietary source of isoflavones such as epigallcatechin that possess cancer chemopreventive properties against breast, uterine, lung, colorectal, and prostate cancers.

— Saponins are reported to possibly lower the risk of cancers by preventing cancer cells from growing. They are found peas, soybeans,soapberries, tomatoes, potatoes, alfalfa, spinach, and clover.

— Tannins can scavenge harmful free radicals and detoxify carcinogens. They are present in grapes, lentils, tea, blackberries, blueberries and cranberries as a proven anticarcinogen used in alternative medicine. Ellagic acid, present in walnuts, pecans, strawberries, cranberries, pomegranates and red raspberry seeds, is an anticancer agent.

— Pectin is a soluble fiber found in apples that has been shown to inhibit the cancer cells from adhering to other cells in the body as well as decrease cholesterol levels.

— Glucosinolates from a high intake of cruciferous vegetables have been associated with lower risk of colorectal and lung cancer. They block the enzymes that promote tumor growth, particularly in liver, colon, lung, breast, stomach and esophagus.

— Sulfur compounds called sulforaphane found in garlic is an antioxidant and stimulator of natural detoxifying enzymes that can boost the immune system, reduce platelet stickiness and inhibit breast and prostate cancer

Bottom Line

Large scale trials have shown evidence that various phytochemicals can elevate the levels of antioxidative capacity. However, more investigations are needed to determine their beneficial effects in cancer prevention or treatment. Ongoing trials may help define new avenues for chemoprevention.

It is interesting to note that nutraceuticals, in contrast to pharmaceuticals, are substances, which usually have no patent protection. Both pharmaceutical and nutraceutical compounds might be used to cure or prevent diseases, but only pharmaceutical compounds have governmental sanction. It begs the question if Big Pharma drugs will ever give allowance to Mother Nature.

In the meantime, as a cancer survivor, I pay close attention to the food I eat to make sure I am digesting plenty of whole food phytonutrients with names I don’t know but respect. It is also important to support a strong immune system with trusted bioavailable dietary supplements.

You cannot compromise with cancer; but, perhaps, some competition is possible with phytonutrients.

Comments and questions are always welcome.

Mary (Annemarie) Berukoff

250 304 9710 PST

info@newbetterchoices.com

PS: You can check out research about other chronic cellular diseases with limited cures here.

iStock: seamartini

Welcome to the Traditional Power of Whole Plant Foods Called Phytonutrients

  iStock credit: wildpixel

 

                                                                 

You may be familiar with the word VITAMINS but have you checked out the word PHYTONUTRIENT? How often do you consider planning a meal based on PHYTONUTRITION … Optimum quality biological fuel … never a fuel shortage.

I must admit that these words were unknown to me until I undertook a Cellular Nutrition course. Now, it’s a word that should be celebrated at every shopping cart and dinner table.

I hope sharing a few notes will inspire you to learn and appreciate the more than 10,000 types of phytonutrients including common types known as carotenoids, flavanoids, glucosinolates, phytoestrogens and ellagic acid.

Phytonutrients or phytochemicals are abundant micro-nutrients found in plants … in leaves, stems, and roots. Plants use them for protection from the environment. Now bio-scientists are researching and recommending them for health protection in humans.

Our botanical pharmacology contains more than 500,000 plant species. Of that number, only a mere 10% have been investigated from a phytochemical or pharmacological point of view.

Natural plant profiles support the levels of biochemicals used in human metabolism. Take the example of a class of phytonutrients called flavanoids. These are water soluble plant pigments that give color to plants. It is estimated there are 20,000 flavanoids but only 4000 have been chemically analyzed. They include terms such as pectins, carotenoids, terpenes, glycogens, coumarins, catechins and isoflavones. Their function is primarily as anti-oxidants to help protect the liver, maintain normal hormone levels and brain health.

What is a symbol of a typical phytonutrient?

Write and circle these letters: O for Oxygen and H for hydrogen

OH … OH … OH … OH … OH

OOO … HH

For actual chemical compositions check Google images for chemical structures of phytonutrients and check Phytonutrients 101: A Crash Course in Plant Compounds.

In fact, there are obvious similar structural elements between vitamins, anti-oxidants and phytonutrients. This affinity definitely begs further illumination of what food sources best provide these elements for healthy structure and function of cells.

Hundreds of long-term research studies continue to show the roles of phytonutrients in the prevention of degenerative diseases such as cardiovascular, cancer, chronic inflammation, asthma, liver disease and more. They also help to correct any biochemical problem at the cellular level which is the root of most diseases. They maintain hormones, tissues, muscles, neurotransmitters and gene expressions.

For example, there are many studies about sulphorane, a phytonutrient found in cruciferous vegetables. Research shows the prevention of certain cancers by aiding the proper metabolism of estrogens. It helps to naturally detoxify enzymes in the body and lowers blood pressure.

It was noted in the 1950’s that guinea pigs fed a cabbage diet better survived radiation treatments than guineas pigs. Next time you eat broccoli or brussel sprouts, visualize the sulphorane molecules building healthy cells.

You may be delighted to indulge in dark chocolate which contains flavonols with a special compound called epicatechin antioxidant properties that can help your cardiovascular system .

The Kuna people of Panama drink up to 40 cups of coca a week and have less than 10% risk of stroke, cancer and diabetes. Unfortunately, epicatechin is removed from commercial cocoas because it tends to have a bitter taste. Choose high quality dark chocolate that uses the least destructive processing techniques to preserve the highest levels of the beneficial polyphenolic bioflavanoids that are naturally present in cocoa.

Generally speaking, dark, organic chocolate contains the most flavonols, but the best choice would be raw cacao, which is relatively bitter because it doesn’t have sugar in it.

Many new clinical studies proclaim the benefits of whole foods. For example, blueberries by virtue of plant pigments called anthocyanins have 2400 times the anti-oxidant power of Vitamin A. There are 40 anthocyanins and maybe 300 other compounds working together.

Check out www.naturaldatabase.com. This is Natural Medicines comprehensive database which provides objective information about any ingredient and level of effectiveness for various health concerns

Phytonutrition is all about Variety and Synergy

…would you eat a poly-meal filled with phytonutrients or take a poly-pill filled with processed compounds?

Grandma may always have told you to eat your vegetables but she may not have told you about the whole food spectrum with more than a hundred different phytochemicals in just one serving of vegetable.

Note the USDA (U S Department of Agriculture) statement: ”it appears that an effective strategy of supporting health is to increase consumption of phytonutrient rich food. Unfortunately, it is estimated that nearly 70% of what we eat is processed foodstuffs with chemicals that are unknown to the human cells.” Check out report: Phytonutrients are Good for Bone Health

iStock credit: seamartini

Phytonutrition Matters Every Day

Slice a whole tomato with hundreds of biochemical nutrients. Rinse spinach with hundreds of biochemical nutrients. Now prepare a meal with a protein source with combined tomatoes and spinach with onions, olive oil and a sprinkle of walnuts. The synergy increases with additional sources.

Eat a couple florets of broccoli … you are not only getting beta carotene (versus a pill), but also you’re getting the health benefits of hundreds if not thousands of other phytonutrients that haven’t even been named yet.

It is with just cause that the Cancer Institute and the Heart Institute recommend eating a variety of vegetables 5 to 7 times a day or more.

Nutritional sciences now recommend a full spectrum of nutrients every day in a balanced ration providing the range of vitamins, all minerals, amino acids, enzymes, co-factors. It’s a tall order but your health depends on it and the best way to deliver it is by eating whole foods.

Perhaps you should question how a single part ( a vitamin or a mineral) can be as beneficial as the whole food. It is no longer reasonable to assume that a single substance whether nutrient, pill or drug, can aid or fix the body’s interdependent systems or maintain cellular integrity.

Just imagine that our medical timeline is 24 hours old. Nutritional sciences and research have emerged in the last 2 or 3 minutes. Many doctors believe that the greatest advances in medicine over the next few years are going to be in nutritional sciences.

It’s interesting to note that there is a kind of “phyto info” war going on. On one side are pill manufacturers trying to extract, package and promote phytonutrients as ‘Cure-Alls.” There are at least 36 companies trying to reproduce the phytochemical called lycopene in a bottle.

How effective is the process of extracting one “buzzword” nutrient? On the other side, you can ask “What’s wrong with just eating a whole tomato?”

Lastly, this is a good rule for your skin: If you can’t it eat it … don’t put it on your body.

You can beautify your skin with whole foods loaded with natural anti-oxidants and phytonutrients. After all, your skin is your body’s largest organ. It provides a barrier of protection from outside threats and also reflects the state of your overall health. Be highly selective of skin care products that contain potential toxins that could be absorbed into your bloodstream and right into your tissues.

Examples: paraben (can drive the growth of human breast tumors), phthalates (plasticizing ingredients linked to reproductive defects, mercury (listed as “thimerosal”), artificial fragrances (among the top five known allergens) and petroleum byproducts.

Personal care products are a $50-billion industry in the United States, yet the U.S. government doesn’t require any mandatory testing for these products before they hit store shelves.

Choose a Whole Plant Foods Shopping List

Purchase fresh food … make an investment in health

Imagine if millions of shopping carts are filled up with whole foods found along the perimeters of stores not oveloaded with scanned boxes and bottles. (Wouldn’t a few corporate heads start to take notice … the power of the well-informed consumer?)

Absolutely believe that whole foods are a major source of your health promoting phytochemicals. Eat a variety of foods. red, green and yellow. For example, a combination of tomatoes and broccoli are more effective than just eating either vegetable alone or taking a lycopene supplement. Especially, seek out organically grown foods and organic meats and wild fish.

Make sure your weekly shopping list includes some of the top 10 anti-oxidant foods as listed out of 100 different types of food: small red beans, wild blueberries, red kidney beans, pinto beans, cultivated blueberries, cranberries, artichokes, blackberries, prunes and raspberries.

Be sure to also include the most phyto-dense good sources such as soy, tomatoes, broccoli, garlic, flax seed, citrus fruits, melons, grapefruit, blueberries, sweet potatoes, chili peppers and legumes (beans lentils).

Pay special attention to inexpensive legumes that are plants with seed pods that can split into two halves. They are rich in plant protein (substituted for meat protein), essential minerals, micro-nutrients, dietary soluble fiber and are low on the glycemic index value scale which means they are less likely to raise blood glucose and insulin. They are a good source of Folate which helps to lower homocystein levels associated with cardiovascular problems.

Don’t forget a weekly supply of raw nuts. Best food sources include almonds, Brazils, cashews, hazelnuts, pecans and walnuts. They are rich in unsaturated fats that lower cholesterol. They contain other healthy nutrients such as magnesium, copper, zinc, potassium, fiber, folic acid, and arginine (an amino acid that helps to keep arteries clear.)

Walnuts are rich in alpha-linolenic acid and omega 3 fatty acids. Research shows eating 1.5 grams of walnuts daily may reduce the risk of heart disease. The US FDA allows these health benefits to be put on labels.

Treat yourself with pumpkin seeds. They are particularly nutrient dense with stores of protein, fiber, iron, copper, magnesium, manganese, phosphorus, calcium, potassium, zinc, selenium, folate and niacin as will as arginine and linolenic acid. Sprinkle on salads, mix into casseroles, add to cookies, muffins and snacks.

Sometimes it’s interesting to think that a food product in nature cannot carry a label with health claims. In other words, if a product is found in nature, it can’t be patented to make drugs. Imagine if people turned to nutritional solutions for prevention of health problems … where are the profit margins for drugs?

You are ultimately responsible for your health, but not in an informational vacuum and not in the profit margins of conglomerates.

Marvel once more at the miracle of planting a seed and watching a plant develop out of the soil, minerals, water and air to transpose its nutrients to a healthy body. See Index, preface and disclaimer.

Comments are always welcome about your experiences within the amazing world of phytonutrients.

Annemarie Berukoff

info@newbetterchoices.com

250 304 9710 PST