For An Organic You

Healing Properties Of Fruits

Amaranth:

This is technically a fruit, but can be used as a grain in breads, muffins

and other flour based foods.

The seeds are higher in muscle building protein than other grains and

are full of immune boosting Magnesium, Copper and Zinc.

Apricots:

A super source of the antioxidants beta carotene and vitamin C.

Studies suggest beta carotene may help protect against lung cancer.

Apricots are also full of fiber, and are more nutritious fresh than

canned.

Bananas:

This fruit may help lower blood pressure.

The Magic ingredient? Potassium.

Bananas are rich in Vitamin B6, which research at Tuffs University

found is essential to maintaining a strong immune system.

Cantaloupe:

Brimming with beta carotene and vitamin C, plus fiber, potassium,

folate and vitamin B6.

Though studies show that beta carotene's anticancer effect is against

lung tumors, it may also protect against oral cancers and cancers of

the stomach, cervix and uterus.

The evidence that vitamin C reduces the risk of cancers of the mouth,

throat, stomach and pancreas is compelling, says Gladis Block, Ph.D,

professor of public health nutrition and epidemiology at the University

of California at Berkeley.

Figs:

Figure on getting vitamin C, potassium, magnesium and fiber from

figs, fresh or dried.

A recent Harvard School of Public Health study of more than 30,000

men found that only fruit fiber, like that found in figs, was linked to

reduced systolic blood pressure (the upper number, which represents

pressure during the heart's contractions).

All fiber is associated with reduced diastolic blood pressure (the lower

number, which represents the pressure when the heart is at rest

between contractions).

Grapes:

All grapes are a great source of boron, a mineral that may help ward

off osteoporosis.  Red grape juice is another healthy pick, besides boron, it contains

reservatrol, a chemical that could prevent heart disease by inhibiting

the clumping of blood cells.

Kiwifruit:

Its fuzzy brown exterior hides a bright green interior chock full of

cancer fighting fiber and vitamin C.

Vitamin C may also play a role in the prevention of cataracts.

Mango:

Brimming with beta carotene and vitamin C, the anticancer

antioxidants, plus vitamin B6 and copper.

USDA research has found still another health benefit of vitamin C, it

helps lower blood pressure.

Orange Juice:

The classic source of vitamin C with a kick, folic acid, which helps

prevent birth defects and may protect against cervical cancer.

Other citrus fruits and juices also contain limonoids, substances that

animal studies show can activate detoxifying enzymes in the body,

possibly cutting cancer risk.

Smokers may want a double dose of O.J. Their vitamin C requirement

is twice that of nonsmokers.

Pears:

A super source of fiber.

In addition to all its other benefits, fiber (when combined with a low fat

diet) can lessen the risk of developing polyps in the colon, which may

be a precursor to cancer.

Pears also provide some vitamin C, potassium and boron.

They contain for a very potent antidixants and vitamin C the folic acid, flavonoids and beta-carotene (provitamin A).

Others: Strawberries, Citrus fruits, Nuts

Nuts:

Macadamias

Hazelnuts

Pecans

Almonds

Cashews

Pistachios

Brazil nuts

Peanuts

Pine nuts

Walnuts

They are a surprising help for your heart.

A study at Loma Linda University in California found that adults on a

low fat diet who ate 2 ounces of walnuts five or more times a week

lowered their total cholesterol levels by 12 percent.

A controlled group followed the same diet, minus the nuts, and showed

just 6 percent drop. Apparently replacing saturated fat in your diet with polyunsaturated fat

in nuts pays off.

Similar to nuts in polyunsaturated fat content, but with much more

vitamin E the antioxidant that fights cancer, heart disease and

cataracts.

Most recently, a large study of over 279,000 male and female health

workers found that with the highest daily intake of vitamin E cut the

risk of heart disease by about 40 percent.

An intake of at least 100 IU a day was shown to have the greatest

benefit. (the RDA is currently 15 IU)

Fish:

The omega 3 fatty acids in fish oils are the fix for lowering blood fats

especially triglycerides (high levels of which are thought to be more

harmful to women than men).

They also help in reducing blood pressure and may even ease arthritis

symptoms.

Mackerel, lake trout, herring, anchovies, blue fish, salmon and

sardines have the most fatty acids, eat fish two or three times a week.

and you're covered. (do not take fish oil supplements except on the

advice of your doctor)

Olive Oil:

A key component of the healthy Mediterranean diet.

It is the oil richest in monounsaturated fats, which lower blood

cholesterol. If you don't like olive oil, try canola oil, it is almost as high in

monounsaturates, with even less saturated fat. Other oil sources of

monounsaturated fats are Peanut oil, Sesame oil, Walnut oil, Soybean

oil, Flaxseed oil and Grape seed oil. A recent study found that you can cut LDL cholesterol by 7 to 10

percent if you substitute olive or canola oil for margarine even more if

you're replacing butter.  But do not go overboard on any oil, they all contain 14 grams of fat

and 120 calories per tablespoon.

Broccoli

Broccoli, "The best prescription"

Broccoli is bursting with the cancer fighting fiber, beta carotene and

vitamin C, plus folic acid (which helps prevent neural tube birth

defects), bone building calcium and boron. There's more potassium. (which helps lower blood sugar) Researchers have also found in broccoli a hidden cancer fighting chemical, sulforaphane, which stimulates the activity of detoxifying enzymes in the body.

Brown Rice:

It contains a substance called oryzanol, which reduces LDL levels by as

much as 20 percent, (the high fiber rice bran found in brown rice may

help lower cholesterol too) bonus, brown rice shines in vitamin B6 and

magnesium, while also providing thiamine, (important for the

functioning of nerves) niacin, copper and zinc. And it also has vitamin E which, studies show , strengthens the immune system and reduces the risk of heart disease and cataracts.

Cabbage:

An important member of the cruciferous family of cancer fighting

vegetables. It's anticancer key may be the presence of a substance called indoles. Scientists think that one indole in particular may help prevent breast cancer by decreasing the activity of the chemical estradiol, which is a

precursor to the hormone estrogen. (estrogen fuels the growth of

certain tumors).

Carrots:

Best for their sky high beta carotene content.

A recent study of 87,000 female nurses found that those who eat five

or more servings a week were 68 percent less likely to suffer a stroke

than those eating one or fewer carrots a month.

Other studies have suggested that eating one carrot a day may reduce

the risk of lung cancer among ex smokers.

Kale:

Another boon against heart disease, this under appreciated cruciferous

vegetable is especially rich in beta carotene and vitamin C, both of

which may reduce the harmful effects of LDL cholesterol.

Kale is also packed with fiber, vitamin B6. calcium, copper, manganese

and potassium.

Pumpkin:

This fall favorite is very high in carotene content, just like its winter

squash cousins, butternut and hubbard. All are fiber rich too.

Harvard researchers recently found that women who ate of fruits and

vegetables high in carotenes including beta carotene had a 39 percent

lower risk of cataracts requiring surgery than women who had the

lowest carotene intake. Winter squash was one of the strongest protectors.

Spinach:

A powerhouse of antioxidants and virtually every nutrient you can

think of. It is a particularly rich source of folic acid, which may not only reduce the risk of neural tube birth defects but also protect against cervical

dysplasia, a condition that precedes cervical cancer. Another benefit, the Ongoing Harvard Nurse's Health Study found that women who ate spinach daily were 43 percent less likely to suffer a stroke than those who ate spinach once a month or less.

Sweet Potatoes:

These pack almost twice as much fiber and significantly more beta

carotene than white or red potatoes. In the Harvard Nurse's Health Study, women who took 15 to 20 milligrams of beta carotene a day (1/2 cup of mashed sweet potatoes has 13 milligrams) had a 39 percent lower risk for heart attack than women who consumed less than 6 milligrams of beta carotene a day.