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9 Health Benefits of Sweet Potatoes

9 Health Benefits of Sweet Potatoes

1.  They are high in vitamin B6.  Vitamin B6 helps reduce the chemical homocysteine in our bodies. Homocysteine has been linked with degenerative diseases, including heart attacks.

2. They are a good source of vitamin C.  While most people know that vitamin C is important to help ward off cold and flu viruses, few people are aware that this crucial vitamin plays an important role in bone and tooth formation, digestion, and blood cell formation. It helps accelerate wound healing, produces collagen which helps maintain skin’s youthful elasticity, and is essen­tial to helping us cope with stress. It even appears to help protect our body against toxins that may be linked to cancer.

3.  They contain Vitamin D which is critical for immune system and overall health at this time of year.  Both a vitamin and a hormone, vitamin D is primarily made in our bodies as a result of getting adequate sunlight. You may have heard about seasonal affective disorder (or SAD, as it is also called), which is linked to inadequate sunlight and therefore a vitamin D deficiency. Vitamin D plays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the thyroid gland.

4.  Sweet potatoes contain iron. Most people are aware that we need the mineral iron to have adequate energy, but iron plays other important roles in our body, including red and white blood cell production, resistance to stress, proper im­mune functioning, and the metabolizing of protein, among other things.

5.  Sweet potatoes are a good source of mag­nesium, which is the relaxation and anti-stress mineral. Magnesium is necessary for healthy artery, blood, bone, heart, muscle, and nerve function, yet experts estimate that approximately 80 percent of the popula­tion in North America may be deficient in this important mineral.

6.  They are a source of potassium, one of the important electrolytes that help regulate heartbeat and nerve signals. Like the other electrolytes, potassium performs many essential functions, some of which include relaxing muscle contractions, reducing swelling, and protecting and controlling the activity of the kidneys.

7. Sweet potatoes are naturally sweet-tasting but their natural sugars are slowly released into the bloodstream, helping to ensure a balanced and regular source of energy, without the blood sugar spikes linked to fatigue and weight gain.

8. Their rich orange color indicates that they are high in carotenoids like beta carotene and other carotenoids, which is the precursor to vitamin A in your body.  Carotenoids help strengthen our eyesight and boost our immunity to disease, they are powerful antioxidants that help ward off cancer and protect against the effects of aging. Studies at Harvard University of more than 124,000 people showed a 32 percent reduction in risk of lung cancer in people who consumed a variety of carotenoid-rich foods as part of their regular diet. Another study of women who had completed treatment for early stage breast cancer conducted by researchers at Women’s Healthy Eating and Living (WHEL) found that women with the highest blood concentrations of carotenoids had the least likelihood of cancer recurrence.

9.  There are versatile. Try them roasted, puréed, steamed, baked, or grilled. You can add them to soups and stews, or grill and place on top of leafy greens for a delicious salad. I enjoy grilling them with onions and red peppers for amazing sandwich or wrap ingredients.  Puree them and add to smoothies and baked goods.

Leesa recommends choosing only organic sweet potatoes!

Adapted with permission from The Life Force Diet by Michelle Schoffro Cook, PhD.

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international best-selling and 15-time book author and doctor of traditional natural medicine, whose works include: 60 Seconds to Slim, Weekend Wonder Detox, Healing Recipes, The Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body Detox, The Life Force Diet, The Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan, and The Phytozyme Cure.

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Contact me today and Start today to live a healthier, happier life!  Don’t live in Atlanta?  Not a problem.  We do virtual coaching worldwide!

I look forward to helping YOU Live a Happy Healthy Life!  Remember, Excellent Health is found along your way, not just at your destination.

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author of two books…
     Melodies from Within ~ Available Now! 
    Available on Amazon, Barnes&Noble, GooglePlay, iTunes! 

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6 Easy & Effective Ways to Fight Forgetfulness

6 Easy & Effective Ways to Fight Forgetfulness

Do you often find yourself losing keys, forgetting names, and wondering if you took your medicine this morning? Forgetfulness can be frustrating, indeed. But here is a handful of at-home ideas to help you keep your memory razor-sharp.

Smell some rosemary.

The essential oils of rosemary and basil have been shown to increase the brain’s production of beta waves. This increases awareness of your surroundings and clears confusion. Just sprinkle a few drops of the oil on a clean handkerchief and take a deep breath. (Leesa recommends organic rosemary and organic basil!)

Drink more coffee.

Coffee really can be the cup that cheers your memory cells. Research shows that coffee may have a positive effect on long-term memory. (Leesa recommends organic coffee!)

 

 

Exercise.

A Case Western Reserve University School of Medicine study, quoted by Harvard Health Publications, found that physically fit people have less brain shrinkage than less active people. The cells particularly helped by exercise are those that control memory, communication, and learning.

Keep your blood sugar in check.

Keep your blood sugar under control, and you will find your memory improving. This may sound surprising, but a study published in the journal Neurology says that those with high blood sugar are seen to suffer from cognitive impairment. Scientists say this happens because high blood sugar causes structural changes in the areas of the brain that govern learning. Find helpful blood-sugar regulating tips here.

 

 

Get your B & C.

The B vitamin group makes and repairs brain tissue. Foods that endow you with the B vitamins are nuts and seeds, wheatgerm, bananas and chickpeas. Vitamin C has been correlated with mental sharpness, so include more strawberries, citrus fruits, kiwi and leafy greens in your diet. (Leesa recommends Chews4Health!) 

Go musical.

Learning to play a musical instrument develops motor skills and enhances your brain’s ability to focus and analyze.

By Shubhra Krishan

Shubhra Krishan

Writer, editor and journalist Shubhra Krishan is the author of Essential Ayurveda: What it is and what it can do for you (New World Library, 2003), Radiant Body, Restful Mind: A Woman’s book of comfort (New World Library, 2004), and The 9 to 5 Yogi: How to feel like a sage while working like a dog (Hay House India, 2011).

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Excellent Health is found along your journey and not just at your destination. Would it make sense for us to spend several minutes together to discuss your Health Issues or Problems and how HealthyHighway can help YOU Live YOUR Optimum Life? Please complete the information on our Contact Us page to schedule your consultation today! I look forward to helping YOU Live YOUR Optimum Life!

Live Well!

Leesa Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.HealthyHighway.org

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chews ~ www.Chews4Health.com/Leesa

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9 Food Pairings that Fight Disease

 

Over the last few decades, there has been a mountain of research on  the healing powers of individual compounds in  foods, such as lycopene,  vitamin D and essential fatty acids. Yet, scientists  are now realizing  that while an antioxidant like sulforaphane in broccoli can  be a potent  cancer fighter on its own, combining it with another compound such  as  selenium found in chicken, fish and Brazil nuts,  will give you even more  impressive disease-fighting results.

“Food synergy ties into the prevention of so many of our chronic  illnesses,  including heart  disease, stroke, cancer and diabetes,” says  California-based  dietitian Elaine Magee, MPH, RD, author of Food  Synergy: Unleash Hundreds of Powerful  Healing Food Combinations to  Fight Disease and Live Well (Rodale,  2008).

You don’t have to eat in a fancy restaurant presided over by a  professional  nutritionist to enjoy the benefits of food synergy, either.  While researchers  haven’t even begun to untangle all the science behind  the synergy, these “power  couples” can easily come together in your own  kitchen — and prove that, when it  comes to our diets, one plus one can  easily equal three.

Tea & Lemon

Green  tea is at the top of the functional-drink heap, promoting  wellness  through antioxidants called catechins, which can aid in  reducing the  risk of both heart  disease and cancer. But if we want a  bigger health boost from our  tea, we should be adding a splash of  citrus, says Mario Ferruzzi, PhD,  associate professor of food science at  Purdue University.

“In test tube and animal studies, we discovered that ascorbic acid,  such as  that in citrus including lemon, orange and lime juice, helps  stabilize  catechins in the gut and increase absorption into the  bloodstream,” he says.  Looking for a warm-weather alternative? Brew up a  batch of iced tea and add  slices of lemon.

Other research suggests that pairing green  tea with capsaicin (the  compound that gives chili peppers their pow)  can increase satiety and  potentially aid in weight loss. The tag team of green  tea and lycopene,  present in watermelon,  tomatoes and pink grapefruit, works  synergistically to help men dodge prostate  cancer.

Bananas &  Yogurt

Yogurt and other fermented foods, such as kefir, tempeh and  sauerkraut, are  teeming with beneficial live bacteria called probiotics that keep our immune and  digestive systems strong. But, like all living  creatures, they need something  to munch on to thrive. Enter inulin.

Found in bananas, asparagus, Jerusalem artichokes (sunchokes), onion,  endive, garlic, leeks, wheat germ and artichokes, inulin is a  nondigestible  carbohydrate that acts as a food source for intestinal  bacteria. “It behaves as  a prebiotic to enhance probiotic growth,” says  Georgianna Donadio, PhD, program  director for the National Institute of  Whole Health in Massachusetts. In  addition to boosting the friendly  critter count in your gut, inulin increases  the intestinal absorption of  bone-strengthening calcium.

Calcium & Sun

If calcium could speak to vitamin D, it would say, “You complete me.”  That’s because the sunshine vitamin increases the amount of calcium  that gets  absorbed in the intestines, says Magee. Ergo, you can down all  the calcium-rich  foods you want, such as tofu, yogurt, sesame seeds,  broccoli and cheese, but  without a steady supply of calcium’s wingman,  your bones won’t reap the  rewards.

European scientists recently reported that adequate daily consumption  of  both calcium and vitamin D was linked to a 20 percent drop in the  rates of hip  fracture in individuals 47 or older. Harvard scientists  found that subjects  with the highest calcium intake and blood vitamin-D  levels had reduced insulin  secretion, which may offer protection from  type 2 diabetes. And another Harvard  study determined that premenopausal  women with the highest intakes of both  vitamin D and calcium had a 30  percent lower risk of  developing breast cancer.

Your best bet for getting enough vitamin D is to spend a minimum of  10  minutes a day in the sunshine (with a decent amount of skin exposed),  but you  can also benefit from good food sources, like cod liver oil,  salmon and  sardines. The latest recommendations from respected experts  like Andrew Weil,  MD — 2,000 IU of daily vitamin D — suggest that you  may also need a daily  vitamin-D supplement.

 

Salads & Avocado (or Nuts)

Find naked salads unbearably boring? Then, by all means, top them  with  vinaigrette or a sprinkle of toasted pine nuts.  Similar studies  from Ohio State University and Iowa State University showed  that adding  healthy fats like nuts, extra-virgin olive oil or avocado to your salad  bowl  can increase the amount of beneficial antioxidants — such as lutein  in leafy  greens, lycopene in tomatoes and red peppers, and  beta-carotene in carrots— your body absorbs.

Fat slows down the digestion process, which gives the plant  compounds in the same meal a better chance of being absorbed,” says  Magee. Fat  also helps fat-soluble antioxidants, such a vitamin E,  dissolve in the  intestine so they can be passed into the bloodstream  more efficiently. After  absorption, says Magee, these antioxidants may  help vanquish some of the free  radicals in our bodies, which can damage  DNA and trigger diseases and hasten  aging.

In fact, a 2008 Journal of Nutrition study reported that those who  ate more  alpha- and beta-carotenes — compounds in fruits and  vegetables  that help bring out their stunning yellow, orange or red hues — had   roughly a 20 percent lower risk of dying from heart  disease over a  15-year period than those who took in less.

 

Beans & Raw Peppers (Iron +  Vitamin C)

Long before food synergy became part of our lexicon, scientists knew  that  iron and vitamin C form a unique relationship. Iron  comes in two  guises: heme iron, the type found in animal products such as beef,  fish  and poultry, and a form called non-heme, found in plant foods like  beans,  whole grains and spinach.

On its own, the body absorbs up to 33 percent less non-heme iron than  heme  iron, says Donadio, “but you can increase its absorption two- to  threefold by  consuming it with the vitamin C in whole fruits and  vegetables.”

So how does vitamin C pull off this nifty trick? Donadio says it  likely  participates in the production of an enzyme responsible for  changing non-heme  iron to a more easily absorbed form called ferrous  iron, so you get more  mileage, for example, out of the iron in your bean  salad. Iron is necessary for  producing hemoglobin, which transports  oxygen to muscles and the brain. Low  levels can lead to fatigue,  weakness and poor concentration. Vegans and  vegetarians should take  particular heed of this food pairing to help keep iron stores replete.   Premenopausal women are also particularly vulnerable to iron deficiency  due to  losses through menstruation.

 

Burgers & Bananas (Salty Foods +  Potassium)

By all accounts,  the American diet is tantamount to a salt lick.  According to Centers for  Disease Control data, the average person in the  United States consumes an  elephantine 3,436 milligrams of sodium daily,  double the amount most people  should ingest. For some, this is a recipe  for cardiovascular woes because of a  salt-induced rise in blood  pressure, which raises stroke and heart-attack risk.  But potassium,  which encourages the kidneys to  excrete sodium, can counter the harmful  effects of sodium overload. So, when  noshing on salty dishes or  sodium-packed canned soups, frozen meals and  fast-food fare, make sure  to load up on potassium-plump fruits, vegetables and  legumes at the same  time.

 

Brown Rice & Tofu (Carbs +  Protein)

If you emerge  from the gym with a rapacious appetite, make sure to  quell it with a healthy  dose of both protein and carbohydrates. “Carbohydrates and protein together after a workout work jointly to  speed up  muscle recovery by enhancing the blood insulin response,” says  Molly Kimball, a  sports dietitian at the Elmwood Fitness Center in New  Orleans. “Higher insulin  levels will supply muscles with a faster and  larger dose of repair nutrients  such as glucose and amino acids.”

The outcome of this perfect pairing is less muscle soreness and  better  fitness results. Postworkout, Kimball recommends carbohydrate and  protein  combinations such as a turkey sandwich, yogurt and fruit; brown  rice and  grilled chicken or tofu; and pasta with meat sauce.

 

Wine & Fish

Merlot and  salmon may indeed be a perfect pairing. A 2008 study  published in the American  Journal of Clinical Nutrition reported that  European men and women who consumed  as little as 4 ounces of wine a day  had higher blood levels of the omega-3 fats found in fish such as trout,   salmon and sardines. The same results were not found for beer or  spirits.

Scientists believe that heart-chummy polyphenol antioxidants in wine  such as  resveratrol might be responsible for the improved absorption of  omega-3 fats,  which have been shown to protect against myriad maladies,  including depression,  diabetes, mental decline and stroke.

Prefer chardonnay over merlot? According to a 2008 Journal of  Agricultural  and Food Chemistry study, white wine contains its own  distinct polyphenol  compounds that give it the same heart-protective  qualities as red. You can  enjoy wine with your fish or even use it to  marinate your catch  of the day.

Both on food labels, and in nutritional reporting, the tendency has  been to  trumpet one nutrient at a time. But food scientists have  uncovered thousands of  bioactive phytochemicals in fruits, vegetables  and whole grains, says Magee, “and now they are discovering that these  often work better in pairs or  groups.”

What we’re learning, she says, is that extracting and isolating  nutrients  doesn’t work very well: “The power is in the packaging, and  pills with single  nutrients just can’t match the healing power of whole  foods.”

The lessons of food synergy, it seems, are the same commonsense  lessons  we’ve been hearing for a long time now: For good health, eat a  variety of whole  foods — and eat them together.

 

Herbs & Olive Oil + Meat

Good news for grilled-meat lovers: Scientists at Kansas State  University  discovered that adding rosemary and other herbs to meat  cooked at  high temperatures reduces the formation of suspected  carcinogenic compounds  called heterocyclic amines (HCAs) by as much as  70 percent. Antioxidants in  extra-virgin olive oil have also been found  to help fend off cancer-promoting  HCAs. Similarly, marinating meat such  as steak and chicken in an  antioxidant-rich spice or wine blend has been  shown to be a very effective  method of reducing HCAs.

 

 

Not-So-Good  Pairings:

Alas, some couples were never meant to be. Here are  three common food  pairings that fail to bring out the best in either party.

Milk and Tea

A recent study in the European Heart Journal suggests you  shouldn’t follow  the lead of the Brits and spike your tea with milk. The  scientists discovered  that adding moo juice to black tea blunted its   cardiovascular benefits. Casein protein in milk may bind up antioxidants  in  tea, rendering them less available for absorption.

Milk and Chocolate

A few studies have also found that milk can reduce absorption  of flavonoids  in cocoa. These flavonoid antioxidants are believed to be  behind the numerous  health perks, such as reduced blood pressure,  attributed to dark chocolate. So choose dark chocolate  over milk  chocolate when possible.

Coffee and Oatmeal

“Tannins present in coffee, tea and wine are known to interfere  with iron absorption, particularly the iron found in plant-based foods  like  oatmeal, beans and leafy greens,” says Jarod Hanson, ND. The upshot  is this: If  you’re prone to iron deficiency, you might want to avoid  the cup of joe with  your morning oats.

Matthew Kadey MSc, RD, is a Canada-based dietitian and food and nutrition writer. His favorite food pairing is dark chocolate and almond butter. (Leesa recommends all your choices be organic!)  

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Excellent Health is found along your journey and not just at your destination. Would it make sense for us to spend several minutes together to discuss your Health Issues or Problems and how HealthyHighway can help YOU Live YOUR Optimum Life? Please complete the information on our Contact Us page to schedule your consultation today!   I look forward to helping YOU Live YOUR Optimum Life!

Live Well!

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.HealthyHighway.org

consult ~  www.healthyhighway.org/contact.html

chews ~ www.Chews4Health.com/Leesa

enjoy ~ www.Chewcolat.com

follow ~ www.twitter.com/HealthyHighway

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7 Ways Vitamin C Fights Heart Disease

7 Ways Vitamin C Fights Heart Disease

 

A recent study showed that men who consume at least 300 milligrams of vitamin  C, through food and supplements, slash their risk of death from heart disease by  40 percent.

Here are seven proven ways that vitamin C helps lower your risk of heart  disease:

1.  Vitamin C is linked to reduced levels of lipoprotein (a).  High  levels of  lipoprotein (a) are linked to stroke.

2.  Vitamin C helps to prevent high blood pressure.

3.  Vitamin C helps to prevent hardening of the arteries.

4.  It lowers blood cholesterol levels.

5.  Vitamin C helps repair damaged artery walls, thereby preventing  cholesterol from being deposited.

6.  As an antioxidant, it reduces free radicals which can damage the  heart and blood vessels.

7.  Vitamin C is also linked, in studies, to an increase in high density  lipoproteins (HDL), which is also frequently called the good cholesterol.

Vitamin C is found in most fruits and vegetables, especially pomegranates, tomatoes, citrus fruits, berries, acai, and  red bell peppers.

By Michelle Schoffro Cook, PhD.

Michelle Schoffro Cook

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international  best-selling and 12-time book author and doctor of traditional natural medicine,  whose works include: Healing  Recipes, The Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body  Detox, The Life Force Diet, The  Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan, and The Phytozyme  Cure.  Check out her natural health resources and subscribe to her free  e-newsletter World’s Healthiest News at WorldsHealthiestDiet.com  to receive monthly health news, tips, recipes and more. Follow her on Twitter @mschoffrocook  and Facebook.

 

Two Berries Delay Brain Aging Two-and-a-Half Years

 Two Berries Delay Brain Aging Two-and-a-Half Years

A Harvard study published in the Annals of Neurology indicates that eating a diet high in blueberries and strawberries can slow brain aging and  cognitive decline by up to two and a half years.

Dr. Elizabeth Devore and her team of researchers at Harvard Medical School  analyzed data from the lengthy Nurses’ Health Study in 1976.   Questionnaires were completed every four years since 1980 to assess the  frequency of berry intake and the intake of 31 different phytonutrients called  flavonoids.  In 16,010 participants over the age of 70 between 1995 and  2001, cognitive function was tested every two years.

The researchers found that those participants who consumed a high amount of  blueberries or strawberries had slower decline in cognitive function test scores  during the follow-up period than those whose intake of these fruits was  lower.  The results were an average delay in cognitive decline due to aging  of up to 2-and-a-half years.

Both blueberries and strawberries are excellent sources of  flavonoids, which reduce inflammation.  This is possibly the  mechanism that is causing the positive brain health effects.  The same  study also found that a high intake of anthocyanidins and total flavonoids were  also linked to the beneficial cognitive effects.

Anthocyanidins are a type of flavonoids responsible for the red, blue, or  purple colors in berries and other foods.  While the effect of consumption  of other anthocyanidin and flavonoid-rich foods was not assessed as part of this  study, it is likely that they will have similar brain protective effects.   Other sources of anthocyanidins and flavonoids include:  blueberries,  cherries, cranberries, grapes, raspberries, and strawberries and to a lesser  extent in almonds, apples, cocoa, and peanuts.

Other research shows that they decrease free radical activity in and between  brain cells. They also inhibit the production of histamine, making them a  natural anti-histamine without the drowsy side effects of many pharmaceuticals.  Numerous studies show that anthocyanidins have anticancer and antitumor  activity, and one study concluded that anthocyanidins may demonstrate  chemotherapeutic activity against breast cancer.

When it comes to heart disease, anthocyanidins help reduce high blood  pressure and improve the body’s ability to metabolize fat. In tests on  rabbits, anthocyanidins demonstrated significant reduction in the  development of atherosclerosis. They also appeared to protect  against heart attacks linked to certain asthma drugs.  They even  have stronger antioxidant properties than either vitamins C or  E.

Adapted from The Phytozyme Cure.

By Michelle Schoffro Cook

Michelle Schoffro Cook

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international  best-selling and 12-time book author and doctor of traditional natural medicine,  whose works include: Healing  Recipes, The Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body  Detox, The Life Force Diet, The  Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan, and The Phytozyme  Cure.  Check out her natural health resources and subscribe to her free  e-newsletter World’s Healthiest News at WorldsHealthiestDiet.com  to receive monthly health news, tips, recipes and more. Follow her on Twitter @mschoffrocook  and Facebook.

3 Super-Healing Summer Melons

3 Super-Healing Summer Melons

 

Cantaloupe for Healthy Eyes

The orange color gives away some of this fruit’s healing ability. One cup of  cantaloupe contains enough beta-carotene to provide your full daily intake of  vitamin A. Beta-carotene converts into vitamin A which is proven to reduce the  risk of cataracts by 50 percent.  Cantaloupe also contains enough  antioxidants to reduce the risk of macular degeneration.

Honeydew for a Dewy Complexion

Honeydew melon (the green-fleshed one) is a natural source of the mineral  copper, which assists in skin repair and skin cell regeneration. Additionally,  this melon is rich in vitamin C which helps boost collagen levels. Collagen  tends to become depleted as we age, causing wrinkling. Eating more honeydew  melon may help prevent small lines and wrinkles.

Watermelon for a Healthy Prostate and Liver

Tomatoes aren’t the only food that contains high amounts of the phytonutrient  lycopene. So does watermelon. Lycopene is known for its prostate protecting,  anti-aging, and disease-thwarting powers.  Watermelon contains the  important nutrient glutathione that helps to detoxify the liver. Water is also  showing promise as an alternative to Viagra for erectile dysfunction. Keep an  eye out for my upcoming article “The Fruit that Works like Viagra” for more  information.

By Michelle Schoffro Cook

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international  best-selling and 12-time book author and doctor of traditional natural medicine,  whose works include: Healing  Recipes, The Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body  Detox, The Life Force Diet, The  Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan, and The Phytozyme  Cure.  Check out her natural health resources and subscribe to her free  e-newsletter World’s Healthiest News at WorldsHealthiestDiet.com  to receive monthly health news, tips, recipes and more. Follow her on Twitter @mschoffrocook  and Facebook.

 

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