Superfood is best known for its high amount of phytonutrients such as antioxidants, anthocyanins, vitamin C, manganese, dietary fiber, etc. that may confer health benefits.
A. Flaxseeds (Linum usitatissimum)
Flaxseed is native to the region of the eastern Mediterranean to India and also known as common flax or linseed. Flax is an erect annual plant, it can grow to 1.2 m tall. The leaves are 20–40 mm long and 3 mm broad.
Nutritional Supplements
1. Energy
2. Carbohydrates
3. Sugars
4. Dietary fiber
5. Omega 3 fatty acid
6. Protein
7. Thiamine (Vitamin B1)
8. Riboflavin (Vitamin B2)
9. Niacin (Vitamin B3)
10. Pantothenic acid (B5)
11. Vitamin B6
12. Folate (Vit. B9)
13. Vitamin C14. Calcium
15. Iron
16. Magnesium
17. Phosphorus
18. Potassium
19. Zinc
20. Manganese
21.Copper
22. Etc.
Health Benefits
1. Menstrual cramps and pain
Since flaxseed contains high amount of Omega 3 fatty acid, it promotes the proper ratio of Omega 6 fatty acid that reduces the abnormal cramps and pain caused by over production of prostaglandin hormone.
2. Diabetes
Flax contains high levels of lignans, which are natural compounds that help to improve the levels of glucose by acting through various mechanisms of modulate of pancreatical insulin secretion or through antioxidative actions.
3. Natural Laxative
Flaxseed contains high amount of insoluble fibers that combine with water to soften stool, induce bowel movement that helps to enhance the excretion of feces from the colon to prevent constipation.
4. Free radicals
Flaxseed contains a high amount of antioxidant that helps to guard the body from forming of free radicals by promoting the proper DNA replication and cells division.
5. Heart diseases
High amount Omega 3 fatty acid also helps to treat for people with varicose veins, due to EPA and DHA by stimulating blood flow, increasing the breakdown of fibrin, a compound involved in clot and scar formation.6. Etc.
Side Effect
1. flax seed may cause less effectiveness of certain oral medications and upset hormonal balance if it is eaten a large amount.
2. Etc.
A. Flaxseeds (Linum usitatissimum)
Flaxseed is native to the region of the eastern Mediterranean to India and also known as common flax or linseed. Flax is an erect annual plant, it can grow to 1.2 m tall. The leaves are 20–40 mm long and 3 mm broad.
Nutritional Supplements
1. Energy
2. Carbohydrates
3. Sugars
4. Dietary fiber
5. Omega 3 fatty acid
6. Protein
7. Thiamine (Vitamin B1)
8. Riboflavin (Vitamin B2)
9. Niacin (Vitamin B3)
10. Pantothenic acid (B5)
11. Vitamin B6
12. Folate (Vit. B9)
13. Vitamin C14. Calcium
15. Iron
16. Magnesium
17. Phosphorus
18. Potassium
19. Zinc
20. Manganese
21.Copper
22. Etc.
Health Benefits
1. Menstrual cramps and pain
Since flaxseed contains high amount of Omega 3 fatty acid, it promotes the proper ratio of Omega 6 fatty acid that reduces the abnormal cramps and pain caused by over production of prostaglandin hormone.
2. Diabetes
Flax contains high levels of lignans, which are natural compounds that help to improve the levels of glucose by acting through various mechanisms of modulate of pancreatical insulin secretion or through antioxidative actions.
3. Natural Laxative
Flaxseed contains high amount of insoluble fibers that combine with water to soften stool, induce bowel movement that helps to enhance the excretion of feces from the colon to prevent constipation.
4. Free radicals
Flaxseed contains a high amount of antioxidant that helps to guard the body from forming of free radicals by promoting the proper DNA replication and cells division.
5. Heart diseases
High amount Omega 3 fatty acid also helps to treat for people with varicose veins, due to EPA and DHA by stimulating blood flow, increasing the breakdown of fibrin, a compound involved in clot and scar formation.6. Etc.
Side Effect
1. flax seed may cause less effectiveness of certain oral medications and upset hormonal balance if it is eaten a large amount.
2. Etc.
B. Flaxseed oil
Flaxseed oil is extracted from the seeds of the flax plant (Linum usitatissimum) contained both omega-3 and omega-6 fatty acids. Flaxseed oil generally contains 50% of the omega-3 fatty acid - alpha-linolenic acid and 25 % of the omega-6 fatty acid linolenic acid, 15 % of mainly monounsaturated oleic acid and trace amounts of palmitoleic acid and eicosenoic acid.1. Alpha-linolenic acid (ALA)
2. Palmitic acid
3. Stearic acid
4. Arachidic acid
5. Palmitoleic acid
6. Oleic acid
7. Eicosenoic acid
8. Linoleic acid
9. Etc.
Health benefits
1. Alpha-linolenic acid (ALA)
Alpha-linolenic acid, an organic compound found in many common vegetable oils cannot be produced within the body and must be acquired through diet, is a member of the group of essential fatty acids. It helps to reduces the risk of death, heart attack, dangerous abnormal heart rhythms, and strokes in people with known cardiovascular disease by prevent the risk of the buildup of plaques on the arterial walls.
In free radicals , Alpha Lipoic Acid (ALA) is an organosulfur compound derived fromoctanoic acid. It has been used as over-the-counter nutritional supplements to treat a number of diseases and conditions. Alpha Lipoic Acid (ALA) not only is importance in preventing the symptoms of vitamin C and vitamin E deficiency, but also generates dihydrolipoic acid by reduction of antioxidant radicals. Recent study showed that Alpha lipoic acid may have a therapeutic and anti-aging effects due to modulation of signal transduction and gene transcription, which improve the antioxidant status of the cell.
2. Palmitic acid and Arachidic acid
Palmitic acid and Arachidic acid are 2 of the most common saturated fatty acids found in animals and plants. Although it is said that dietary intake of palmitic acid and arachidic acid increase risk of developing cardiovascular diseases, it may be true if they are taken in a large amount and for a prolong period of time. In fact, saturated fatty acid is needed for cell membrane and for cells to function properly as well as enhancing the absorption and utilization of other essential nutrients such as vitamins and minerals.
3. Stearic acid
Stearic acid has neutral effects on lipids and lipoproteins unlike the other long-chain saturated fatty acids. In epidemiologic and clinical studies stearic acid was associated with lowered LDL cholesterol in comparison with other saturated fatty acids.
4. Oleic acid
Oleic acid is a monounsaturated omega-9 fatty acid found in various animal and vegetable fats. It not only lowers the levels of Low Density Lipoprotein (LDL) or bad cholesterol and increases the levels of High Density Lipoprotein (HDL) or good cholesterol, it also strengthens the cell membrane and acts as an antioxidant which enhances the immune function in fighting against the forming of free radicals in the body and foreign invasion.
5. Linoleic acid
Linoleic acid (LA) is an unsaturated n-6 fatty acid. Since human body can not produce linoleic, it must be taken from your diet. In Animal studies show that as little as 0.5 percent CLA in your diet could reduce cancers by over 50 percent. Testing on mice with type 2 diabetes have shown CLA to improve insulin action and reduce circulating glucose. Even better, the early results from human trials are just as positive, when consuming CLA for longer than eight weeks.
6. Etc.
Side effects
1.Flaxseed may slow down the rate your body absorbs oral medications or other nutrients if taken at the same time.
2. Potential for side effects and interactions with medications
3. Etc.
C. Uncontaminated fish oil
Uncontaminated fish oil is oil derived from the tissues of oily fish, excluding fish which are contaminated and at the top of the food chain. Fish do not actually produce omega-3 fatty acids, but instead accumulate them from either consuming microalgae that produce these fatty acids.
Nutritional Supplements
1. Alpha-linolenic acid (ALA)
2. Eicosapentaenoic acid (EPA)
3. Docosahexaenoic acid (DHA)
4. Gamma-linolenic acid or (GLA)
5. Etc.
Health benefits
1. Alzheimer’s Disease
Since fish oil contains high levels of omega 3 fatty acid that is essential in reducing oxidation of cell causing cells in nervous system, leading Alzheimer's diseases.
2. Heart Diseases and stroke
Omega 3 fatty acid plays an vital role in reducing the bad cholesterol (LDL) oxditaion, causing plague buildup on the arterial walls, leading to the risk of blocking blood flow as the blood vessels are narrower due to expansion of plague.
3. Menstrual cramps and pain
Unbalance of Omega 3 and 6 fatty acid is essential to avoid over production of the prostaglandins hormone, causing constriction of abdominal muscle, leading to cramps and pain.
4. Osteoarthritis
Fish oil helps to reduce the impact of enzymes that destroy cartilages causing pains.
5. Depression
Study found that increasing the levels of omega-3 fatty acids enhances the transportation of of hormone serotonin between cells, thus reducing the risk of depression.
6. Skin care
Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are two of the essential fatty acids in fish oil, and EPA is directly related to skin health, by stimulate blood circulation, increase the breakdown of fibrin, that cause loss of vitamin K in the underlayer of skin.
7. Etc.
Side effects
Over consumption of fish oil lead to high levels of EPA and DHA may cause
1. Increased incidence of bleeding
2. Oxidation of omega-3 fatty acids, forming biologically active oxidation products
3. Etc
Flaxseed oil is extracted from the seeds of the flax plant (Linum usitatissimum) contained both omega-3 and omega-6 fatty acids. Flaxseed oil generally contains 50% of the omega-3 fatty acid - alpha-linolenic acid and 25 % of the omega-6 fatty acid linolenic acid, 15 % of mainly monounsaturated oleic acid and trace amounts of palmitoleic acid and eicosenoic acid.1. Alpha-linolenic acid (ALA)
2. Palmitic acid
3. Stearic acid
4. Arachidic acid
5. Palmitoleic acid
6. Oleic acid
7. Eicosenoic acid
8. Linoleic acid
9. Etc.
Health benefits
1. Alpha-linolenic acid (ALA)
Alpha-linolenic acid, an organic compound found in many common vegetable oils cannot be produced within the body and must be acquired through diet, is a member of the group of essential fatty acids. It helps to reduces the risk of death, heart attack, dangerous abnormal heart rhythms, and strokes in people with known cardiovascular disease by prevent the risk of the buildup of plaques on the arterial walls.
In free radicals , Alpha Lipoic Acid (ALA) is an organosulfur compound derived fromoctanoic acid. It has been used as over-the-counter nutritional supplements to treat a number of diseases and conditions. Alpha Lipoic Acid (ALA) not only is importance in preventing the symptoms of vitamin C and vitamin E deficiency, but also generates dihydrolipoic acid by reduction of antioxidant radicals. Recent study showed that Alpha lipoic acid may have a therapeutic and anti-aging effects due to modulation of signal transduction and gene transcription, which improve the antioxidant status of the cell.
2. Palmitic acid and Arachidic acid
Palmitic acid and Arachidic acid are 2 of the most common saturated fatty acids found in animals and plants. Although it is said that dietary intake of palmitic acid and arachidic acid increase risk of developing cardiovascular diseases, it may be true if they are taken in a large amount and for a prolong period of time. In fact, saturated fatty acid is needed for cell membrane and for cells to function properly as well as enhancing the absorption and utilization of other essential nutrients such as vitamins and minerals.
3. Stearic acid
Stearic acid has neutral effects on lipids and lipoproteins unlike the other long-chain saturated fatty acids. In epidemiologic and clinical studies stearic acid was associated with lowered LDL cholesterol in comparison with other saturated fatty acids.
4. Oleic acid
Oleic acid is a monounsaturated omega-9 fatty acid found in various animal and vegetable fats. It not only lowers the levels of Low Density Lipoprotein (LDL) or bad cholesterol and increases the levels of High Density Lipoprotein (HDL) or good cholesterol, it also strengthens the cell membrane and acts as an antioxidant which enhances the immune function in fighting against the forming of free radicals in the body and foreign invasion.
5. Linoleic acid
Linoleic acid (LA) is an unsaturated n-6 fatty acid. Since human body can not produce linoleic, it must be taken from your diet. In Animal studies show that as little as 0.5 percent CLA in your diet could reduce cancers by over 50 percent. Testing on mice with type 2 diabetes have shown CLA to improve insulin action and reduce circulating glucose. Even better, the early results from human trials are just as positive, when consuming CLA for longer than eight weeks.
6. Etc.
Side effects
1.Flaxseed may slow down the rate your body absorbs oral medications or other nutrients if taken at the same time.
2. Potential for side effects and interactions with medications
3. Etc.
C. Uncontaminated fish oil
Uncontaminated fish oil is oil derived from the tissues of oily fish, excluding fish which are contaminated and at the top of the food chain. Fish do not actually produce omega-3 fatty acids, but instead accumulate them from either consuming microalgae that produce these fatty acids.
Nutritional Supplements
1. Alpha-linolenic acid (ALA)
2. Eicosapentaenoic acid (EPA)
3. Docosahexaenoic acid (DHA)
4. Gamma-linolenic acid or (GLA)
5. Etc.
Health benefits
1. Alzheimer’s Disease
Since fish oil contains high levels of omega 3 fatty acid that is essential in reducing oxidation of cell causing cells in nervous system, leading Alzheimer's diseases.
2. Heart Diseases and stroke
Omega 3 fatty acid plays an vital role in reducing the bad cholesterol (LDL) oxditaion, causing plague buildup on the arterial walls, leading to the risk of blocking blood flow as the blood vessels are narrower due to expansion of plague.
3. Menstrual cramps and pain
Unbalance of Omega 3 and 6 fatty acid is essential to avoid over production of the prostaglandins hormone, causing constriction of abdominal muscle, leading to cramps and pain.
4. Osteoarthritis
Fish oil helps to reduce the impact of enzymes that destroy cartilages causing pains.
5. Depression
Study found that increasing the levels of omega-3 fatty acids enhances the transportation of of hormone serotonin between cells, thus reducing the risk of depression.
6. Skin care
Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are two of the essential fatty acids in fish oil, and EPA is directly related to skin health, by stimulate blood circulation, increase the breakdown of fibrin, that cause loss of vitamin K in the underlayer of skin.
7. Etc.
Side effects
Over consumption of fish oil lead to high levels of EPA and DHA may cause
1. Increased incidence of bleeding
2. Oxidation of omega-3 fatty acids, forming biologically active oxidation products
3. Etc
D. Ginger
The super food has been used for thousand of years by mankind, we will try to give you as much information as possible. Here are some ways that ginger has been used medicinally.
**GINGER for treating Migraine: Mix some powdered gingers into a glass of hot water and drink. Daily approach worked for long time migraine sufferer.
** GINGER for NAUSEA: For centuries, sailors have relied on ginger to keep them free of seasickness and prevent nausea when you go on board. Eat some Ginger 1/2 hour before boarding.**GINGER for OSTEOARTHRITIS:Ginger has a thytochemical called curcumin that helps reduce inflammation. It helps to protect your joints.Before we go further, we would like to remind you of cautions of using Super food GINGER. While GINGER can help to strengthen anticoagulants such as heparin, warfarin and ticlopidine by helping your blood get less sticky but ginger raises the odd of bleeding.
**GINGER for EYE disorders: Taking Ginger will increase blood circulation so that more nutrition can reach your eye.**GINGER for HEART DISEASE: Ginger helps to lower cholesterol levels, elevated blood pressure and prevent blood clots in the arterial walls when taken with vitamin E. It also helps to stimulate and revitalize the heart muscle and strengthen the peripheral's circulation.
**GINGER for HYPOGLYCEMIA: Ginger helps to Balance Blood Sugar. Please note that hypoglycemia people generally need to eat frequently, small meals to provide the body with steady supply of food that easily and slowly converts to glucose.**GINGER for Motion Sickness: The key to ginger's effectiveness appears to stem from the oils it contain. Gingerols and shogaols. These oils calm the intestinal tract and slowly depresses the central nervous system.
** GINGER for ARTHIRITIS: Traditionally used as an Ayurvedic herb, it is capable of relieving pain caused by arthiritis joints.** GINGER for Cancer: Ginger will alleviate nausea associated with chemotherapy. It can be taken as tea.Above are only some of Ginger's uses to treat diseases. There are many more effectivenesses of ginger, such as carpal tunnel syndrome, Cerebral Palsy, Cholesterol, Cold, Depression, digestive disorders,....
F. Tumeric garlic raw
Garlic is the natural superfood healer for its natural antibiotic with antiviral, antifungal, anticoagulant and antiseptic properties. Garlic cooked is fine but it loses many of its health-giving powers. Raw garlic does most of its antibiotic and preventive medicines. Here are some of effective use of garlicsfor PROVEN DISEASE CURED.
*Garlic For BLOOD FORTIFIER.
Raw garlic is said to do a super job of blood fortifying. It also helps REJUVENATE the body. Eat raw garlic and garlic supplements daily.CAUTION: If you have a BLEEDING DISORDER, ULCER, OR TAKING ANTICOAGULANTS DO NOT TAKE GARLIC or GARLIC SUPPLEMENTS.
*Garlic For CHOLESTEROL:
Eating 4 cloves of garlic a day can cut total CHOLESTEROL by 70%(Fresh or Supplement). The member of the allium family fights poor circulation.The sulfur compound in garlic keep your platelets from clumping together. It helps UNCLOG your Arteries but check with your Doctor if you are taking Blood thinning medications. Cook with both Garlic and onion to fight high blood pressure effectively. Try to take them everyday if you have high blood pressure and Cholesterol.
*Garlic to fight COLD and FLU. The natural compound Allicin is released when garlic is crushed. Allicin works to fight cold, flu and other infections by breaking down into smaller chemicals called Sulfur compounds. They wake up your immune system, helping your body to get rid of toxins and microorganisms naturally.
*Garlic for VARICOSE VEINS. Garlic helps to keep your blood from clumping or becoming too sticky, helping your blood move through your blood vessels and reduces the risk of blood clots. One clove a day should do the trick. You can also take garlic capsules. CAUTION: Medication and Garlic could lead to uncontrolled bleeding and spell HEMORRHAGIC STROKES if it occurs in your brain. To avoid this, take caution against taking standardized garlic extract. Experts suggest eating no more than one clove of garlic a day.
Theres more than just GARLIC that can help to improve your quality of life, health,.... and Longevity.
If you have any doubt of any of the side effects, please consult with your doctor before using it. ONCE AGAIN, CAUTION: If you have a BLEEDING DISORDER, ULCER, OR TAKING ANTICOAGULANTS DO NOT TAKE GARLIC or GARLIC SUPPLEMENTS.
The super food has been used for thousand of years by mankind, we will try to give you as much information as possible. Here are some ways that ginger has been used medicinally.
**GINGER for treating Migraine: Mix some powdered gingers into a glass of hot water and drink. Daily approach worked for long time migraine sufferer.
** GINGER for NAUSEA: For centuries, sailors have relied on ginger to keep them free of seasickness and prevent nausea when you go on board. Eat some Ginger 1/2 hour before boarding.**GINGER for OSTEOARTHRITIS:Ginger has a thytochemical called curcumin that helps reduce inflammation. It helps to protect your joints.Before we go further, we would like to remind you of cautions of using Super food GINGER. While GINGER can help to strengthen anticoagulants such as heparin, warfarin and ticlopidine by helping your blood get less sticky but ginger raises the odd of bleeding.
**GINGER for EYE disorders: Taking Ginger will increase blood circulation so that more nutrition can reach your eye.**GINGER for HEART DISEASE: Ginger helps to lower cholesterol levels, elevated blood pressure and prevent blood clots in the arterial walls when taken with vitamin E. It also helps to stimulate and revitalize the heart muscle and strengthen the peripheral's circulation.
**GINGER for HYPOGLYCEMIA: Ginger helps to Balance Blood Sugar. Please note that hypoglycemia people generally need to eat frequently, small meals to provide the body with steady supply of food that easily and slowly converts to glucose.**GINGER for Motion Sickness: The key to ginger's effectiveness appears to stem from the oils it contain. Gingerols and shogaols. These oils calm the intestinal tract and slowly depresses the central nervous system.
** GINGER for ARTHIRITIS: Traditionally used as an Ayurvedic herb, it is capable of relieving pain caused by arthiritis joints.** GINGER for Cancer: Ginger will alleviate nausea associated with chemotherapy. It can be taken as tea.Above are only some of Ginger's uses to treat diseases. There are many more effectivenesses of ginger, such as carpal tunnel syndrome, Cerebral Palsy, Cholesterol, Cold, Depression, digestive disorders,....
F. Tumeric garlic raw
Garlic is the natural superfood healer for its natural antibiotic with antiviral, antifungal, anticoagulant and antiseptic properties. Garlic cooked is fine but it loses many of its health-giving powers. Raw garlic does most of its antibiotic and preventive medicines. Here are some of effective use of garlicsfor PROVEN DISEASE CURED.
*Garlic For BLOOD FORTIFIER.
Raw garlic is said to do a super job of blood fortifying. It also helps REJUVENATE the body. Eat raw garlic and garlic supplements daily.CAUTION: If you have a BLEEDING DISORDER, ULCER, OR TAKING ANTICOAGULANTS DO NOT TAKE GARLIC or GARLIC SUPPLEMENTS.
*Garlic For CHOLESTEROL:
Eating 4 cloves of garlic a day can cut total CHOLESTEROL by 70%(Fresh or Supplement). The member of the allium family fights poor circulation.The sulfur compound in garlic keep your platelets from clumping together. It helps UNCLOG your Arteries but check with your Doctor if you are taking Blood thinning medications. Cook with both Garlic and onion to fight high blood pressure effectively. Try to take them everyday if you have high blood pressure and Cholesterol.
*Garlic to fight COLD and FLU. The natural compound Allicin is released when garlic is crushed. Allicin works to fight cold, flu and other infections by breaking down into smaller chemicals called Sulfur compounds. They wake up your immune system, helping your body to get rid of toxins and microorganisms naturally.
*Garlic for VARICOSE VEINS. Garlic helps to keep your blood from clumping or becoming too sticky, helping your blood move through your blood vessels and reduces the risk of blood clots. One clove a day should do the trick. You can also take garlic capsules. CAUTION: Medication and Garlic could lead to uncontrolled bleeding and spell HEMORRHAGIC STROKES if it occurs in your brain. To avoid this, take caution against taking standardized garlic extract. Experts suggest eating no more than one clove of garlic a day.
Theres more than just GARLIC that can help to improve your quality of life, health,.... and Longevity.
If you have any doubt of any of the side effects, please consult with your doctor before using it. ONCE AGAIN, CAUTION: If you have a BLEEDING DISORDER, ULCER, OR TAKING ANTICOAGULANTS DO NOT TAKE GARLIC or GARLIC SUPPLEMENTS.
G. Nuts and Seeds
G.1. Walnut
Walnut tree is one of the Genus plant belong to the family Juglandaceae about 30–130 ft). It is cultivated for its nut and kernel and for commercial purpose all over the world.
Nutritional Supplements
1. Vitamin C
2. Thiamine (Vitamin B1)
3. Riboflavin (Vitamin B2)
4. Niacin
5. Pantothenic Acid
6. Vitamin B6
7. Folate
8. Vitamin A
9. Potassium
10. Phosphorus
11. Calcium
12. Magnesium
13. Iron
14. Sodium
15. Manganese
16. Tryptophan
17. Zinc 18. Copper
19. Selenium
20. Omega 3 fatty acid
21. l-arginine
22. Etc.
Health benefits
1. Cholesterol Omega 3 fatty acid helps to enhance the ratio of cholesterol that reduces the risk of bad cholesterol forming plaques on the arterial wall, causing heart diseases.
2. Blood flow
L-arginine in walnut allows blood vessel to relax that helps to enhance the circulatory system in moving blood to provide oxygen and nutrients to the body cell needs.
3. Antioxidants
Walnut contains high amounts of antioxidant, it helps to enhance the immune system fighting against forming of free radical, causing abnormal DNA replication and cell division.
4. Magnesium
Magnesium beside enhances the digestive system in absorbing calcium that promotes healthy bone density, it also improves sleeplessness due to calcium having a directly related to our cycles of sleep. Researchers found that calcium levels in the body are higher during some of the deepest levels of sleep.
5. Constipation
Walnut contains high amount of solute fiber which dissolves easily in water and takes on a soft, gel-like texture in the intestines and insoluble fiber passes through the intestines almost unchanged that help prevent hard, dry stools that are difficult to pass.
6. Etc.
Side effects
1. As always, allergic reaction is a concern for some people
2. No Other known side effect?
G.2. Sunflower Seeds
Sunflower is a genus of Helianthus, belong to the family Asteraceae and native to the Americas. It grow to heights between 5–12 ft. Sunflower seeds are usually classified by the difference of their husks and are considered as healthy snack of a meal.
Nutritional Supplements
1. Carbohydrates
2. Sugars
3. Fiber
4. Fat (Saturated, Monounsaturated, Polyunsaturated)
5. Protein
6. Thiamine (Vitamin B1)
7. Riboflavin (Vitamin B2)
8. Niacin (Vitamin B3)
9. Pantothenic acid (B5)
10. Vitamin B6
11. Folate (Vit. B9)
12. Vitamin C
13. Vitamin E
14. Calcium
15. Iron
16. Magnesium
17. Manganese
18. Phosphorus
19. Potassium
20. Selenium
21. Sodium
22. Tryptophan
23. Zinc
24. Etc
Health Benefits
1. Heart diseases and stroke
Since it contains high amount of Omega 3 fatty acids, it increases the ratio of good cholesterol , thus reducing the risk of heart diseases and stroke.
2. Sexual dysfunction
Since it contains high amount magnesium that increases the elastic of blood vessels and regulates the muscle relaxation and constriction, thus enhancing the blood flow in the body, including the the men reproductive organs.
3. Anti-inflammatory Since sunflower contains high amount of vitamin E, a powerful antioxidant beside is important in preventing cholesterol from being converted to plaque, it helps to enhance the immune system in fighting against irregular cells growth, virus causes of inflammation.
4. Osteroporosis Since it contains high amount of magnesium, it promotes the absorption of calcium for healthy bone.
5. Circulatory function
Since it also contains high amount of iron that helps to improve the carrying life-giving oxygen to the body blood cells by increasing the formation of hemoglobin.
6. Etc.
Side Effects
No side effect is known
G.3.Pumpkin seed Pumpkin seed or pepita is an edible seed of a pumpkin with flat, dark green color. Pumpkin is the genus Cucurbita and belong the family Cucurbitaceae. The origin of pumpkins is unknown, although many people believe that they have originated in North America.
10. Potassium
Pumpkin seed contains high amount of zinc that is best known for treating enlarged prostate and benefitting people with prostate cancer and enhancing the prostate gland in secreting semen for aiding the sperm production.
Side Effects
1. Oxalates Pumpkin seed contain as measure amount of oxalates that can cause problem for people with untreated kidney and gallbladder diseases.
G.4. Almond
Almond consists of an outer hull and a hard shell with the seed (nut) inside is native to the Middle East. It is most widely cultivated seed in the world for it economic and health benefit.
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Nutritional Supplement
1. Fiber
2. Saturated, monounsaturated, polyunsaturated fat
3. Thiamine (Vitamin B1)
4. Riboflavin (Vitamin B2)
5. Niacin (Vitamin B3)
6. Pantothenic acid (B5)
7. Vitamin B6
8. Folate (Vitamin B9)
9. Vitamin E
10. Calcium
11. Magnesium
12. Phosphorus
13. Potassium
14. Zinc
15. Protein
16. Trypophan
17. Etc.
Benefits
1. lowering LDL cholesterol and triglyceride
Since it contains high amount of Omega 3 fatty acid, it helps to lower the bad cholesterol and triglycerides by inhibiting the liver in production production of triglycerides and cholesterol.
2. Fiber
a) Diabetes
Since it contains high amount of fiber, it helps to release glucose into blood stream slowly with stressing the pancreas in constantly introduction of insulin, causing insulin sensitive and type II dilates.
b) Constipation
Fiber also improves the digestive system in expelling waste by enhancing the movement of large intestine.
3. Heart diseases
Since it contain high amount of antioxidants, it reduces the risk of forming of free radical cause of heart diseases by enhancing the immune system fight against oxidation.
4. Oteoporosis
Magnesium enhances the absorption of calcium, a mineral that is vital to bone formation and bone health.
5. Fibromyalgia
Magnesium also helps to maintain a proper function of body muscles, thus reducing the risk of stiff muscles.
6. Etc.
Side effects
1. Allergies
Almonds may cause allergy or intolerance.
2. Oxalation
Do not eat almond, if you have existed kidney and gallbladder problems.
3. Etc.
G.1. Walnut
Walnut tree is one of the Genus plant belong to the family Juglandaceae about 30–130 ft). It is cultivated for its nut and kernel and for commercial purpose all over the world.
Nutritional Supplements
1. Vitamin C
2. Thiamine (Vitamin B1)
3. Riboflavin (Vitamin B2)
4. Niacin
5. Pantothenic Acid
6. Vitamin B6
7. Folate
8. Vitamin A
9. Potassium
10. Phosphorus
11. Calcium
12. Magnesium
13. Iron
14. Sodium
15. Manganese
16. Tryptophan
17. Zinc 18. Copper
19. Selenium
20. Omega 3 fatty acid
21. l-arginine
22. Etc.
Health benefits
1. Cholesterol Omega 3 fatty acid helps to enhance the ratio of cholesterol that reduces the risk of bad cholesterol forming plaques on the arterial wall, causing heart diseases.
2. Blood flow
L-arginine in walnut allows blood vessel to relax that helps to enhance the circulatory system in moving blood to provide oxygen and nutrients to the body cell needs.
3. Antioxidants
Walnut contains high amounts of antioxidant, it helps to enhance the immune system fighting against forming of free radical, causing abnormal DNA replication and cell division.
4. Magnesium
Magnesium beside enhances the digestive system in absorbing calcium that promotes healthy bone density, it also improves sleeplessness due to calcium having a directly related to our cycles of sleep. Researchers found that calcium levels in the body are higher during some of the deepest levels of sleep.
5. Constipation
Walnut contains high amount of solute fiber which dissolves easily in water and takes on a soft, gel-like texture in the intestines and insoluble fiber passes through the intestines almost unchanged that help prevent hard, dry stools that are difficult to pass.
6. Etc.
Side effects
1. As always, allergic reaction is a concern for some people
2. No Other known side effect?
G.2. Sunflower Seeds
Sunflower is a genus of Helianthus, belong to the family Asteraceae and native to the Americas. It grow to heights between 5–12 ft. Sunflower seeds are usually classified by the difference of their husks and are considered as healthy snack of a meal.
Nutritional Supplements
1. Carbohydrates
2. Sugars
3. Fiber
4. Fat (Saturated, Monounsaturated, Polyunsaturated)
5. Protein
6. Thiamine (Vitamin B1)
7. Riboflavin (Vitamin B2)
8. Niacin (Vitamin B3)
9. Pantothenic acid (B5)
10. Vitamin B6
11. Folate (Vit. B9)
12. Vitamin C
13. Vitamin E
14. Calcium
15. Iron
16. Magnesium
17. Manganese
18. Phosphorus
19. Potassium
20. Selenium
21. Sodium
22. Tryptophan
23. Zinc
24. Etc
Health Benefits
1. Heart diseases and stroke
Since it contains high amount of Omega 3 fatty acids, it increases the ratio of good cholesterol , thus reducing the risk of heart diseases and stroke.
2. Sexual dysfunction
Since it contains high amount magnesium that increases the elastic of blood vessels and regulates the muscle relaxation and constriction, thus enhancing the blood flow in the body, including the the men reproductive organs.
3. Anti-inflammatory Since sunflower contains high amount of vitamin E, a powerful antioxidant beside is important in preventing cholesterol from being converted to plaque, it helps to enhance the immune system in fighting against irregular cells growth, virus causes of inflammation.
4. Osteroporosis Since it contains high amount of magnesium, it promotes the absorption of calcium for healthy bone.
5. Circulatory function
Since it also contains high amount of iron that helps to improve the carrying life-giving oxygen to the body blood cells by increasing the formation of hemoglobin.
6. Etc.
Side Effects
No side effect is known
G.3.Pumpkin seed
Nutritional Supplements
1. Manganese2. Magnesium
3. Phosphorus4. Tryptophan
5. Iron6. Copper
7. Zinc8. Vitamin K
9. Protein10. Potassium
11. Polyunsaturated fatty acids
12. Etc.Caution: Excessive heat destroys some of their nutritive value.
Benefits
1. ZincPumpkin seed contains high amount of zinc that is best known for treating enlarged prostate and benefitting people with prostate cancer and enhancing the prostate gland in secreting semen for aiding the sperm production.
2. Tryptophan Tryptophan is one of the 10 essential amino acids which the body uses to synthesize the proteins for brain cells need, thus enhancing the nerve cells in information transmitting between themselves and cells in the parts of the body that reduces the risk of anxiety and depression.
3. Antioxidant
Antioxidants in pumpkin seed helps to enhance the immune system in fighting against a) forming of free radicals which cause irregular cells growth and inflammation. b) foreign invasion, such as virus and bacteria that cause infection.
Antioxidants in pumpkin seed helps to enhance the immune system in fighting against a) forming of free radicals which cause irregular cells growth and inflammation. b) foreign invasion, such as virus and bacteria that cause infection.
4. Increases bone density
Magnesium enhances the digestive system in absorbing calcium, thus increasing the bone density.
Magnesium enhances the digestive system in absorbing calcium, thus increasing the bone density.
5. Lymphatic function
Pumpkin seed contains high amount of potassium which is important to balance the ratio with sodium and improves the lymphatic function in regulating body fluid, thus preventing water retention.
Pumpkin seed contains high amount of potassium which is important to balance the ratio with sodium and improves the lymphatic function in regulating body fluid, thus preventing water retention.
6. Etc.
Side Effects
1. Oxalates Pumpkin seed contain as measure amount of oxalates that can cause problem for people with untreated kidney and gallbladder diseases.
2. Purines Purine in pumpkin seed can cause the forming of uric acid if accumulated in excessive amount
3. No other side effects are knownG.4. Almond
Almond consists of an outer hull and a hard shell with the seed (nut) inside is native to the Middle East. It is most widely cultivated seed in the world for it economic and health benefit.
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Nutritional Supplement
1. Fiber
2. Saturated, monounsaturated, polyunsaturated fat
3. Thiamine (Vitamin B1)
4. Riboflavin (Vitamin B2)
5. Niacin (Vitamin B3)
6. Pantothenic acid (B5)
7. Vitamin B6
8. Folate (Vitamin B9)
9. Vitamin E
10. Calcium
11. Magnesium
12. Phosphorus
13. Potassium
14. Zinc
15. Protein
16. Trypophan
17. Etc.
Benefits
1. lowering LDL cholesterol and triglyceride
Since it contains high amount of Omega 3 fatty acid, it helps to lower the bad cholesterol and triglycerides by inhibiting the liver in production production of triglycerides and cholesterol.
2. Fiber
a) Diabetes
Since it contains high amount of fiber, it helps to release glucose into blood stream slowly with stressing the pancreas in constantly introduction of insulin, causing insulin sensitive and type II dilates.
b) Constipation
Fiber also improves the digestive system in expelling waste by enhancing the movement of large intestine.
3. Heart diseases
Since it contain high amount of antioxidants, it reduces the risk of forming of free radical cause of heart diseases by enhancing the immune system fight against oxidation.
4. Oteoporosis
Magnesium enhances the absorption of calcium, a mineral that is vital to bone formation and bone health.
5. Fibromyalgia
Magnesium also helps to maintain a proper function of body muscles, thus reducing the risk of stiff muscles.
6. Etc.
Side effects
1. Allergies
Almonds may cause allergy or intolerance.
2. Oxalation
Do not eat almond, if you have existed kidney and gallbladder problems.
3. Etc.
H. Seaweeds - Dulse
Dulse is a red seaweed of genus Palmaria, belong to Family Palmariaceae that grows attached to rocks by a "holdfast" in the North Atlantic and Northwest Pacific. It is commonly used in Ireland and Atlantic Canada both as food and medicinally and is now shipped around the globe. Dulse is found in many health food stores or fish markets or can be ordered directly from local distributors.
Nutritional supplements
1. Protein
2. Carbohydrate
3. Fat
4. Sodium
5. Potassium
6. Calcium
7. Iodine
8. Iron
9. Magnesium
10. Copper
11. Zinc
12. Vitamin A
13. Vitamin B1 (Thiamine)
14. Vitamin B2 (Riboflavin)
15. Vitamin B3(Niacin)
16. Vitamin B6 (Pyrodoxine)
17. Vitamin B12
18. Vitamin C
19. Vitamin E
20. Etc.
Health benefits
1. Weigh loss
As a rich source of fiber, dulse beside enhances the process of digestion, it also helps to make the stomach feeling fullness, thus reducing the risk of insulin cause of food craving, leading to weight loss.
2. thyroid gland
Oidine is essential for the functioning of thyroid gland in secreting thyroid hormone into blood stream by converting to iodide through many complicated mechanism. Deficiency of iodine causes developmental delays, hypothyroidism, symptoms of which are extreme fatigue, mental slowing, depression, weight gain, etc.
3. Chlorophyll
Chlorophyll, a green pigment found in almost all plants, algae, and cyanobacteria, beside is best known for its cleansing body and healing to vital organs properties. It also reduces the binding of carcinogens to DNA in the liver and other organs, thus reducing the risk of cancer.
4. Lymphatic function
Since it contains a measurable amount of potassium, it helps to balance the ratio of sodium , thus enhancing the lymphatic functioning in regulating the fluid in the body, resulting in lessening the risk of water retention,
Eating a proper amount of vitamin A to the diet helps to reduce the risk of irreversibly oxidized form of retinol by converting to the retinal (retinaldehyde) form, which is essential for vision health.
6. Etc.
Side effect
1. pollution with heavy metal elements.
2. Etc.
Dulse is a red seaweed of genus Palmaria, belong to Family Palmariaceae that grows attached to rocks by a "holdfast" in the North Atlantic and Northwest Pacific. It is commonly used in Ireland and Atlantic Canada both as food and medicinally and is now shipped around the globe. Dulse is found in many health food stores or fish markets or can be ordered directly from local distributors.
Nutritional supplements
1. Protein
2. Carbohydrate
3. Fat
4. Sodium
5. Potassium
6. Calcium
7. Iodine
8. Iron
9. Magnesium
10. Copper
11. Zinc
12. Vitamin A
13. Vitamin B1 (Thiamine)
14. Vitamin B2 (Riboflavin)
15. Vitamin B3(Niacin)
16. Vitamin B6 (Pyrodoxine)
17. Vitamin B12
18. Vitamin C
19. Vitamin E
20. Etc.
Health benefits
1. Weigh loss
As a rich source of fiber, dulse beside enhances the process of digestion, it also helps to make the stomach feeling fullness, thus reducing the risk of insulin cause of food craving, leading to weight loss.
2. thyroid gland
Oidine is essential for the functioning of thyroid gland in secreting thyroid hormone into blood stream by converting to iodide through many complicated mechanism. Deficiency of iodine causes developmental delays, hypothyroidism, symptoms of which are extreme fatigue, mental slowing, depression, weight gain, etc.
3. Chlorophyll
Chlorophyll, a green pigment found in almost all plants, algae, and cyanobacteria, beside is best known for its cleansing body and healing to vital organs properties. It also reduces the binding of carcinogens to DNA in the liver and other organs, thus reducing the risk of cancer.
4. Lymphatic function
Since it contains a measurable amount of potassium, it helps to balance the ratio of sodium , thus enhancing the lymphatic functioning in regulating the fluid in the body, resulting in lessening the risk of water retention,
Eating a proper amount of vitamin A to the diet helps to reduce the risk of irreversibly oxidized form of retinol by converting to the retinal (retinaldehyde) form, which is essential for vision health.
6. Etc.
Side effect
1. pollution with heavy metal elements.
2. Etc.
I. Organic soy sauce (non GMO)
Soy sauce is a seasoning produced by fermenting soybeans and filamentous fungus, along with water and salt after a period of sometime, it yields a moromi or thick mash of cereal to obtain soy sauce by pressing it to liquid form. Tamari is made by collecting the liquid which was pressed and the liquid drained drains from miso after a certain time of fermentation.
Nutritional supplements
1. Sodium
2. protein
3. Fat
4. Niacin (Vitamin B3)
5. Iron
6. Manganese
7. Magnesium
8. Phosphorus
9. Riboflavin
10. Vitamin B6
11. Isoflavones
12. Etc.
Health benefits
Since soy sauce contains high amount of sodium, a trace mineral is classified as a cause of heart diseases and stroke if eating in high amount. In fact with correct amount, soy sauce not only helps to replace the daily intake of sodium but also enhances health benefits1. Cholesterol. Certain studies found that certain types of soy sauce (popular in Chinese cookery) have been shown to reduce the levels of bad cholesterol (LDL) because of the existence of large amounts of the isoflavones, so choose your soy sauce wisely.
2. Isoflavones
Isoflavones is one of the weak estrogen that can compete with estrogen for the same receptor sites, as it decreasing the health risks of excess estrogen, promoting healthy menstrual cycle and reducing the risk of cancers caused by high levels of strong estrogen.
3. Riboflavin
Riboflavin or vitamin B2 besides is important for the production of energy in the metabolism of fats, carbohydrates, and proteins due to its coenzymes, flavin adenine dinucleotide and Flavin mononucleotide properties, it also is the best of natural element for treating migraines and muscle pain reliever used together with magnesium.
4. Niacin
Niacin or vitamin B3 beside is important in production of energy in metabolism of carbohydrate, it also essential for DNA repairing, production of steroid hormones in the adrenal gland, improving blood circulation and lowering the bad cholesterol (LDL) levels.
5. Magnesium
Magnesium beside helps to maintain the right ratio with calcium, thus aiding the digestive system in absorption of calcium, it also reduces the risk of irregular heart beat and prevents abnormal blood clotting in the heart. Magnesium deficiency can lead to depression.
6. Etc.
Side effects
1. High amount of sodium in say sauce is not for people with high blood pressure, but one can choose low sodium soy sauce fitted for your needs.
2. Allergic reactions in some people
3. Etc.
J. Shitake mushroom
Shitake mushroom is an edible mushroom, genus Lentinula, beloning to family Marasmiaceae, native to East Asia and widely cultivated for consumption for its health benefits and commercial purpose in many Asian countries.
Nutritional supplements
1. Protein
2. Dietary fiber
3. Vitamin C
4. Vitamin B1 (Thiamin)
5. Vitamin B2 (Riboflavin)
6. Vitamin B3 (Niacin)
7. Vitamin B5 (Pantothenic Acid)
8. Vitamin B6 (Pyridoxine)
9. Folate
10. Vitamin B12 (Cobalamins)
11. Vitamin C
12. Vitamin D
13. Calcium
14. Copper
15. Iron
16.Magnesium
17. Manganese
18. Phosphorus
19. Potassium
20. Selenium
21. Zinc
22. Etc.
Health benefits
1. Active hexose correlated compound (AHCC)
AHCC is an alpha-glucan rich nutritional supplement produced from the Shitake mushroom
the second most popular alternative medicine used to treat cancer patients. Study published in 2003 reported improved survival associated with AHCC in primary liver cancer patients after surgical resection of the primary tumor.
2. immune system
Shitake mushroom enhances the immune system in fighting against infection and disease. influenza, viruses and irregular cells growrh due to it anti-tumor polysaccharide lentinan.
3. Cholesterol
It aslo enhances the ration levels of blood cholesterol fue to its active compound eritadenine.
4. Free radicals
Shitake mushroom contains high levels of antioxidants such as L-ergothioneine, that helps to
reduce the risk of oxidative cause of mutation in cell division and alternation.
5. Liver diseases
Extracts of the mycelium of shiitake mushrooms not only protect the liver but also recover liver damage caused by excessive drinking.
6. Etc.
Side effects
1. Cooking eliminates the effect of toxin lentinan.
2. Purines
Excessive intake can cause kidney stone. People with untreated kidney and gallbladder disease should consult with their doctor before eating high amount of Shitake mushroom.
K. Blueberries
Blueberry is a flower plant, belong to the family Eriaceae and native to Northern America. It can grows from 10 cm to 4 m tall.
Nutritional Supplements
1. Carbohydrates
2. Dietary fiber
3. Fat
4. Protein
5. Vitamin A
6. Lutein and zeaxanthin
7. Thiamine (Vitamin B1)
8. Riboflavin (Vitamin B2)
9. Niacin (Vitamin B3)
10. Pantothenic acid (Viamin B5)
11. Vitamin B6
12. Folate (Vitamin B9)
13. Vitamin C
14. Vitamin E
15. Calcium
16. Iron
17. Magnesium
18. Phosphorus
19. Potassium
20. Zinc
21. Manganese
22. Vitamin K
23. Etc.
Health Benefits
1. Phytonutrients
Phytonutrient beside is important for menopause or perimenopause women, as it helps to enhance the weak estrogen levels in the body, thus reducing the symptoms of menopause caused by estrogen dismishment, it also is one very powerful antoxidant that helps to improve the immune system in fighting free radical cause of aging and disease.
2. Heart diseases and stroke
Since blue berry contains high amount of antioxidant, it reduces the risk of bad cholesterol oxidation of that cause hardening of arteries and plaque accumulating on the arterial walls, leading to heart diseases and stroke.
3. Alzheimer's disease
Anthocyanin has been shown to boost the communication between failing brain neuronssame brain plaque which afflicts Alzheimer's disease victims, by enhanced memory-associated neuronal signaling and alterations involved in certain neuronal activities that can help to overcome genetic predisposition to Alzheimer’s Disease.
4. Prevent urinary tract infections
Urinary tract infections is an irritating and painful recurring proble. Blue berry contains proanthocyanidins, the anitoxidant stops bacteria from attaching to the lining of the bladder and enhances the bladder to flush them out through urinary expelling.
5. Irregular cells growth
Antioxidant in berry promotes the proper DNA replication and cells division, thus reducing the risk of free radicals causes of tumors and cancers.
6. Etc.
Side effects
1. Oxalates
Oxalates can cause health problem for people with untreated kidney and gallbadder diseases.
2. It may interfere with the absorption of calcium.
3. Cause kidney stone
4. Etc.
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L. Raspberries
Raspberries are perennial, the edible fruit of a multitude of plant species in the genus Rubus belong to the family Rosaceae, originated from Europe. Because of their commercial values and health benefits, they have been grown for processing of quick frozen (IQF) fruit, purée, juice, or as dried fruit used in a variety of grocery products.
Nutritional Supplements
1. Carbohydrates
2. Glucose
3. Fiber
4. monounsaturated fat
5. polyunsaturated fat
6. Protein
7. Vitamin A and beta-carotene
8. Vitamin B2
9. Vitamin B3
10. Folate
11. Vitamin C
12. Calcium
13. Iron
14. Sodium
15. Magnesium
16. Manganese
17. Copper
18. Potassium
19. Etc.
Health benefits
1. Anthocyanin
Anthocyanin pigments that produces the red color of the fruit, are assembled like all other flavonoids that inhibit the promotion and progression of tumor and cells by accelerating the rate of cell turnover effectively making the cancer cells die faster
2. Vitamin C
Vitamin C or ascorbic acid is a powerful antioxidant which inhibits the forming of the free radical due to oxidative stress. It also enhances the function of immune system in guarding our body against foreign invasion, thus reducing the risk of inflammatory and infectious diseases.
3. Ellagic acid
Ellagic acid in raspberries helps to prevent unwanted damage to cell membranes caused by oxidative free radicals by directly inhibiting the DNA binding of certain carcinogens.
4. Muscular Degeneration
Muscular degeneration is a medical condition of aging, causing a loss of vision in the center of the visual field. Antioxidant such as vitamins A, C, and E and carotene reduce the risk of the diseases from vision loss in early stage.
5. Manganese
Beside as an essential for proper and normal growth of human bone structure by increasing the mineral density of spinal bone, it also prevents the damage of oxidattion forming in cholesterol and the heart, thus reducing the risk of heart diseases and hypertension.
6. Dietary fiber
Dietary fiber helps to increase the size and soften the stool, thus reducing the risk of constipation. Since it is hard to digest, it makes out stomach feeling full longer, resulting in weight loss.
7. Etc.
Side effects
1. Oxalation
Oxalates can become too concentrated in body fluids, if eaten in large amount.
2. Etc.
M. Strawberries (Fragaria × ananassa)
Strawberries is a genius of Fragaria × ananassa belongs to the family Roseaceae. They have been grown all over the world with suitable climate for commercial profits and for health benefits.
Nutritional supplements
1. Carbohydrate2. Dietary fiber
3. Omega 3 fatty acid4. Calcium
5. Iron
6. Magnesium
7. Phosphorus
8. Potassium
9. Sodium
10. Zinc
11. Copper12. Manganese
13. Selenium14. Vitamin C
15. Thiamin
16. Niacin
17. Pantothenic acid
18. Vitamin B-6
19. Folate
20. Vitamin B-12
21. Vitamin A
22. Vitamin E
23. Vitamin K
24. Etc.
Health benefits
1. Vitamin C
Vitamin C is powerful antioxidant, beside promoting the immune system in protecting our body, it also improves the capillary from breaking off, thus reducing the risk of heart diseases and stroke.
2. Manganese
Found mostly in your bones, kidneys, liver and pancreas, manganese acts as coenzymes to assist our body in biochemical transformations, especially in promoting the information transmitting of the nerve cells.
3. Fiber
Fiber beside improves the function of the large intestine in stool removal, it also helps to release the glucose slowly into blood stream, thus reducing the stress of pancreas in insulin production, thus reducing the risk of type II diabetes.
4. Iodine
Iodine is essential to enhance the production of tyrosine-based hormones - thyroxine(T4) and triiodothyronine (T3), thus increasing the function of thyroid in regulating the growth and development of the body and maintaining the healthy menstrual cycle.
5. Potassium
This mineral is vital for nerve cells of the brain in enhancing the transmitting information between themselves and cells in the body.
6. Folate
Folate or vitamin B12 is important in prevent the forming breast cancer, it also helps to maintain healthy red blood cells, in transporting nutrient to the body cell, including the cell in the reproductive organ.
7. Etc.
Side effects
1. Some people experience anaphylactoid reaction to the consumption of strawberries
2. OxalationOxalates in high concentration can cause problem for people with kidney diseases.
3. Etc.
M. Cooked tomatoes
Tomato is a red, edible fruit, genus Solanum, belongs to family Solanaceae, native to South America. Because of its health benefits, tomato is grown world wide for commercial purpose and often in green house. Cooked tomatoes are preferable, since heat enhances the absorption of more desirable antioxidants in tomatoes to the body and because lycopene is fat-soluble, eating tomatoes with oil can improve absorption because of fat soluble lycopene.
Nutritional supplements
1. Carbohydrates
2. Dietary fiber
3. Fat
4. Protein
5. Vitamin A
6. Vitamin B1
7. Vitamin B2
8. Vitamin B3
9. Vitamin B5
10. Vitamin B6
11. Folate
12. Vitamin C
13. Vitamin E
14. Molybdenum
15. Magnesium
16. Manganese
17. Copper
18. Potassium
19. Chromium
20. Etc.
Health benefits
1. Lycopene
Lycopene, one of the powerful antioxidant in tomatoes, not only helps the immune system in neutralizing the forming of free radicals in the body and according to Harvard investigation as it found that men who ate more than 10 servings tomato-based foods daily (like cooked tomatoes and tomato sauce,) had a 35 percent lower risk of developing prostate cancer than those who ate the least amount of these foods. The benefits of lycopene was more pronounced with advanced stages of prostate cancer.
2. Antiaging
Tomato beside prevents the progressive loss of structure, function or death of neurons, including Parkinson’s, Alzheimer’s, and Huntington’s diseases, it also contains vitamin C that helps to releases of histamine (local immune responses), thus increasing the detoxification of histamine.
3. Vitamin K
Tomatoes not only helps in keeping the bones strong and healthy, but also enhances the under layer of skin, thus decreasing the risk of aging cause by the loss of vitamin K. It is said that eating tomato in a regular basis can help improve the texture of your skin.
4. Detoxification
Liver is a second defense that helps to clean out the toxins accumulation in the blood body. If the liver is over work, it can cause liver congestion, leading to lower of bile production or weaken carbohydrate metabolism. Since tomato contains high amount of Vitamins A and C, it not only supports liver function but stimulates the liver's function in detoxification of toxins.
5. Antiseptic
Tomato is considered as antiseptic natural foods including natural antiseptic agent ascorbic acid that helps to enhance the immune system in guarding our body against the possibility of infection, sepsis, or putrefaction,
6. Etc.
Side effect
1. Since tomato is belong to the family Solanaceae, it can cause arthritis symptoms for some people.
2. Tomato leaves and stems contain atropine and tropane alkaloids that are toxic.
3. Etc.
N. Extra virgin olive oil
Olive is belongs to the the family Oleaceae, native to the coastal areas of the eastern Mediterranean Basin and south end of the Caspian Sea. Its fruit, is also called the olive and the source of olive oil.
Olive Oil:
Fat Contains
1. Saturated fats
a. Palmitic acid
b. Stearic acid
c. Arachidic acid
d. Ehenic acid
e. Myristic acid
f. Lignoceric acid
2. Unsaturated fat
3. Monounsaturated fats
a. Oleic acidb.
b. Palmitoleic acid
4. Polyunsaturated fats
a. Linoleic acid
b. Linolenic acid
Health Benefits
1. Decreases the risk of heart diseases
Oleic acid is one of the unsaturated fatty acid that has larger molecules and do not bond with other molecules that decreases the risk of cholesterol oxidation forming plaques, blocking the arteries, thus reducing the risk of heart diseases.
2. Free radical
Oleic acid contains high amount of andioxidant that helps to improve the immune system in fighting against the forming of free radicals cause of oxidation.
3. Cholesterol
Palmitoleic acid is one of the monounsaturated fat that lowers your overall cholesterol by raising the levels of good cholesterol (HDL).
4. Linoleic acid
Linoleic acid is an omega 6 essential polyunsaturated fatty acid that forms the lipid component of all cell membranes in our body. Since it is balanced by linolenic acid in the olive oil, it reduces the risk of over active abdominal muscle that cause menstrual pain.
5. Linolenic acid
Linolenic, Omega 3 fatty acid stimulates blood circulation, by promoting the good cholesterol (HDL) and increases the breakdown of fibrin that helps to reduce the risk of clot and scar formation.
6. Etc.
Side Effects
There are no known side effect, unless you are allergic to it.
O. Beans and Legumes
O.1. Lima bean
Lima bean has a very good source of cholesterol-lowering fiber, as are most other legumes native to South America and is belong to the genus Phaseolus and the family Fabaceae. It is wigely grown for its seed, which is eaten as a vegetable.
Nutritional Supplements
1. Molybdenum
2. Tryptophan
3. Dietary Fiber
4. Protein
5. Manganese
6. Folate
7. Potassium
8. Iron
9. Copper
10. Phosphorus
11. Magnesium
12. Vitamin B1 (Thiamin)
13. Etc.
Health benefits
1, Vitamin B1
Vitamin B1 or thiamine beside promotesthe function of other B vitamins, it also helps in the production of the neurotransmitter, acetylcholine which is important for relay messages of nerves and muscles.
2. Molybdenum
Molybdenum beside plays an important role in kidneys waste processing, it also acts as a cofactor in carbohydrate metabolism, utilization of iron and detoxification.
3. Tryptophan
Along with enhancing mood, and relieving insomnia and migraine headaches, typtrophan also helps to reduce the craving for carbohydrate, leading to weight loss for some people.
4. Manganese
Manganese not only ensures the healthy bone structure, bone metabolism, it also is an very powerful antioxidant that helps to enhance the immune system in fight against the forming of free radical, thus reducing the risk of inflammation and infection.
5. Phosphorus
Phosphorous not only is one of the important trace minerals in bone formation, digestion, excretion, protein formation, etc., it also plays a vital role in maintaining the proper brain functions, thus enhancing the brain cells in information transmitting that reduce the risk of nervous tension.
6. Potassium
Potassium beside is important in helping the sympathic system in regulating the fuild in the body, it also helps to regular muscle contraction and relaxation, thus reducing the risk of over contraction of muscle cause of cramp and pain.
7. Etc.
Side effect
1. Since it contains a measure amount of purines which can break down to uric acid that cause problem for people with with kidney and gallbladder diseases.
2. Etc.
O.2. Soybean
Soybean is genus Glycine, the family Fabaceae, one of the legumes that contains twice as much protein per acre as any other major vegetable or grain crop, native to Southeast Asia. Now, it is grown worldwide with suitable climate for commercial profit and a a healthy foods.
Nutritional supplements
1. Carbohydrates
2. Dietary fiber
3. Fat
4. Protein
5. Essential amino acid
6. Vitamin A
7. Vitamin B6
8. Vitamin B12
9. Vitamin C
10. Vitamin K
11. Calcium
12. Iron
13. Magnesium
14. Phosphorus
15. Potassium
16. Sodium
17. Zinc
18. Etc.
Health benefits
1. Aspartic acid
Aspartic acid not only helps to protect the body drug toxicity and radiation, it also plays an essential role for the brain in information transmitting across the synapse, thus reducing the risk of mental disorder.
2. Histidine
Histidine plays an important role in promoting white and red blood cells, thus increasing the immune system in fight against forming of free radical and reducing the risk anemia.
3. Serine
As an amino acid, serine in soybean not only helps to maintain proper muscle build up, synthesis of fatty acids and proteins, it also is important for brain in to transport information between themselves and cells in other parts of the body.
4. Alanine
Alanine not only is essential in production of energy in glucose synthesis, it also enhances the immune system in production of anti bodies.
5. Isoleucine
Another animo acid helps to maintain the body tissues and store glycogen in muscles thereby reducing the risk of muscle breaking down during physical activity.
6. Etc.
Side effect
1. Toxicity
Raw soybeans, including the immature green form, are toxic.
2. Etc.
O.3. Lentil
Lentil is a type of pulse. It is a bushy annual plant of genus Lens the Fabaceae family, native to Middle East. It is also tiny legumes that can be cooked quickly and rich in protein and fiber.
Nutritional supplements
1. Carbohydrates
2. Dietary fiber
3. Fat
4. Protein
5. Thiamine (Vitamin B1)
6. Folate (Vitamin B9)
7. Magnesium
8. Phosphorus
9. Potassium
10. Copper
11. Manganese
12. Iron
13. Etc.
Health benefits
1. Heart diseases and stroke
Since lentils contains high amount of fiber that can help in binding the bad cholesterol and reduce the liver in cholesterol production, thus improving the heart in blood circulation and reducing the risk of heart diseases and stroke.
2. Blood sugar
Fiber in lentil not only reduces the risk of constipation by helping the large intestine in waste removal, it also improves the insulin production of pancreas by releasing the sugar into blood stream slowly. Prolong production of insulin can cause stress to the pancreas, leading to the risk of type II diabetes.
3. Folate
Beside it is essential vitamin in synthesis of DNA, amino acid metabolism and formation of red and white blood cells, etc. it also plays an important in regulating cells division and replication, thus reducing the risk of improper growth of cells, leading to tumors and cancers.
4. Weigh loss
High amount of fiber in lentil helps to make the digestive system feeling fullness, thus reducing the risk of craving, leading to weight loss for some people.
5. Copper
Copper is best known for its function in regulating the proper growth, utilization of iron, it is also a strong antioxidant, aiding the antioxidant enzyme, superoxide dismutase, and preventing oxidation in the cell membrane.
6. Omega 3 fatty acid
The omega 3 fatty not only helps to maintain the ratio of Omega 6 fatty acid that reduces the risk of over production of prostaglandin hormone, it also helps to prevent of oxidation bad cholesterol (LDL), thus reducing the risk of free radical cause of heart diseases and stroke.
7. Etc.
Side effect
1. Oxalates
Since lentil contains measure amount of axalates, it can cause the forming of kidney stone.
2. Etc.
O.4. Kidney bean
Kidney bean is popular because of its kidney shape, strong flavor and color that is reddish brown in nature, genus Phaseolus, belong to the family Fabaceae. It is often an excellent dietary selection with no cholesterol, but a good source of protein and minerals.
Nutritional supplements
1. Carbohydrate
2. Protein
3. Fat
4. Dietary Fiber
5. Calcium
6. Iron
7. Magnesium
8. Phosphorus
9. Potassium
10. Sodium
11. Zinc
12. Copper
13. Manganese
14. Molybdenum
15. Etc.
Health benefits
1. Immune system
Kidney bean contains eight basic form of amino acid which not only helps to the nervous system in relay information between themselves and cells in other parts of the body, it also improves the immune system to generate B lymphocytes by rapid dividing and replicating for the body's antibody defense mechanism.
2. Anthocyanins
Anthocyanin, one of the powerful antioxidant which make the color of kidney bean skin looking darker helps to inhibit promotion and progression of tumor and cancer cells by accelerating the rate of cell turnover.
3. Type II diabetes
Since it contain high amount of fiber, it slows the releasing glucose in to bloodstream, thus reducing the risk of pancreas stress in production of insulin, causing type II diabetes.
4. Cholesterol
Kidney bean's dietary fiber not only helps to reduce blood cholesterol by bonding with the bile acids in the intestine, it also improve the digestive system in expelling stool that reduces the risk of constipation.
5. Molybdenum
Molybdenum beside helps in producing energy, processing waste substances and neutralizing toxic effects of sulphites, it also improves the properly functioning of fat, carbohydrates, copper, and nitrogen metabolism.
6. Rheumatoid Arthritis (RA)
Since kidney bean contains a measure amount of copper, the mineral that helps to promote the enzymatic activity that enhances the normal elastic properties of ligaments, joints and blood vessels, thus reducing the risk of rheumatoid arthritis (RA).
7. Etc.
Side effect
1. Purines
Since kidney bean contains a certain amount of purines, that can cause problem for people with kidney and gallbladder diseases due to accumulation of high amount of uric acids.
2. Phytohemagglutinin
Phytohemagglutinin can lead to the disruption of cellular metabolism, which can have very toxic and harmful effects.
3. Etc.
O.5. Garbanzo beans
Garbanzo beans also known as chickpea is an edible legume of genus Cicer and the family Fabaceae, high in protein and minerals. It is one of the earliest cultivated vegetables, native to Middle East.
Nutritional supplements
1. Carbohydrates
2. Dietary fiber
3. Fat
4. Protein
5. Vitamin A
6. Thiamine (Vitamin B1)
7. Riboflavin (Vitamin B2)
8. Niacin (Vitamin B3)
9. Pantothenic acid (B5)
10. Vitamin B6
11. Folate (Vitamin B9)
12. Vitamin C
13. Vitamin E
14. Vitamin K
15. Iron
16. Magnesium
17. Phosphorus
18. Potassium
19. Zinc
20. Etc.
Health benefits
1. Heart diseases
Since garbanzo bean contains measure amount of soluble and insoluble dietary fibers, ithelps to improve the digestive track in expelling bad cholesterol through waste removal by binding with them, thus reducing the risk of of heart diseases.
2. Constipation
While soluble fiber can dissolve easily in water and takes on a soft, gel-like texture in the intestines, insoluble fiber passes through the intestines almost undigested. Together, they prevent the forming of hard, dry stools that are difficult to pass.
3. Blood sugar
High amount of fiber not only makes the stomach feeling fullness, but also releases the glucose slowly into the bloodstream, thus reducing the risk of insulin sensitive and benefiting people who suffer from insulin-resistance diabetes or hypoglycemia.
4. Nervous system
Protein in garbanzo bean is essential for nervous system in information transmitting between cells and cells in other parts of the body, thus reducing the risk of nervous tension cause of mood change, stress, anxiety, etc.
5. Iron
Garbanzos are very important for menstruating women, as they help them replenishing any kind of iron deficiency in the body. Iron is especially beneficial for women who are either pregnant or lactating.
6. Manganese
Manganese beside is a mineral essential for energy production and metabolism of foods, it also helps to improve immune-system functioning that reduces the risk of inflammation.
6. Etc.
Side effect
1. Purines
Garbanzo bean contains measure amount of purines, excessive intake of purines can cause gout and formation of kidney stones.
2. Sulphites
Sulphites in garbanzo bean can cause symptoms of rapid heartbeat, headache and disorientation for certain people.
3. Etc.
O.6. Black bean
Black bean is small roughly ovoid legumes with glossy black shells, genus Phaseolus, belongs to the family Fabaceae and can bought in most grocery stores all around the year in dried and canned forms. It is believed that black bean was first domesticated growth in South America.
Nutritional supplements
1. Carbohydrate
2. Dietary fiber
3. Protein
4. Fat
5. Vitamin A
6. Vitamin B
7. Folate
8. Vitamin C
9. Calcium
10. Magnesium
11. Manganese
12. Phosphorus
13. Molybdenum
14. Iron
10. Etc.
Health benefits
1. Cholesterol
Black Bean contains a high amount of dietary fiber which helps to bind the bad cholesterol (LDL) in the digestive track and expelling it through annulus as stool, thus reducing the risk of bad cholesterol in the blood stream cause of hardening of the arterial walls, leading to heart diseases.
2. Insulin sensitive
Dietary fiber also helps to release the blood sugar into blood stream slowly, making them a wise choice for people with diabetes, insulin resistance or hypoglycemia.
3. Nervous system
Protein is essential for the brain in transmitting information between themselves and cells in the other parts of the body, thus reducing the blood sugar levels from rising too rapidly after a meal, reducing the risk of nervous symptoms cause of anxiety, stress and depression, etc.
4. Antioxidant
Black bean contains flavoinoid, the powerful antioxidant (it contains more antioxidant than any bean in the same family with difference skin colors). It not only enhances the immune system in regulating cells in DNA replication and division, but also improves the immune system in fighting against the forming of free radical and protects our body from infection and inflammation.
5. Bone density
Since black bean contains magnesium, it not only helps to enhance the hormones that aids in calcium metabolism thus reducing the risk of osteoporosis.
6. Stroke
Since it contains a measure amount of vitamin C, it not only helps to improve the immune system, but also prevents the breaking off of the capillaries.
7. Etc.
Side effect
1. Purines
Black beans contain purines, excessive intake of these substances can cause the accumulation of uric acid, leading to"gout" and kidney stones.
2. Etc.
P. Rosemary
Rosemary is a perennial herb with fragrant, evergreen, needle-like leaves, the genus Rosmarinus, beloning to the family Lamiaceae. Its fresh and dried leaves has been used frequently in traditional Mediterranean cuisine and as flavor foods while barbecuing.
Nutritional supplements
1. Dietary fiber
2. Vitamin A
2. vitamin B6
3. Vitamin C
5. Vitamin E
6. Calcium
7. Iron
8. Magnesium
9. Potassium
10. Phosphorus,
11. Sodium
12. Zinc,
13. Copper,
14. Manganese
15. Selenium
16. Etc.
Health benefits
1. Free radicals
Rosemary contains high amount of carnosic acid, a natural benzenediol diterpene which has found to reduce the risk of free radical cause of neurodegenerative diseases such as Alzheimer's.
2. Immune system
Since it also contains high amount of vitamin A, C and E, the team of common antioxidant scavengers that help to promote the immune function in fighting against irregular cell growth and virus cause of inflammation due to counter reaction in the attack of free radicals.
3. Cancer
In scientific studies, carnosol, a phenolic antioxidant extracted from the herb rosemary found have antioxidative, anti-inflammatory and anti-carcinogenic activity. It is suggested that Carnosol may be a promising cancer chemoprevention and anti-cancer agent.
4. Rosmarinic acid
Rosmarinic acid, a natural phenol antioxidant carboxylic acid found in rosemary have an antiviral, antibacterial, antiinflammatory properties.
5. Caffeic acid
Caffeic acid found in rosemary is a hydroxycinnamic acid that has been shown to be an inhibitor of the lipoxygenase enzyme that forms leukotrienes from polyunsaturated omega-6 fatty acid.
6. Etc.
Side effects
1. Rosemary essential oil is potentially toxic if ingested
2. May cause allergic effect to certain people
3.Overdose of rosemary leaves can cause adverse reactions
4. Etc.
Q. Coriander
Coriander is an annual herb, genus Coriandrum in the family Apiaceae, native to southern Europe and North Africa to southwestern Asia. All parts of the plant are edible, but the fresh leaves and the dried seeds are the parts most commonly used in cooking.
Nutritional Supplements
1. Carbohydrates
2. Dietary fiber
3. Fat
4. Protein
5. Vitamin A
6. Vitamin C
7. Etc.
Health Benefits
1. Antioxidant
Like most plants with spice taste, coriander contains high levels of antioxidant that helps to protect our body's cells from oxidation damage, thus reducing the DNA alternation due to free radicals. A study found both the leaves and seed to contain antioxidants, but the leaves were found to have a stronger effect.
2. Anti bacteria
Chemical compounds in coriander leaves were found to have antibacterial activity against Salmonella enterica caused by food infected with S. enterica. this activity was found to be caused in part by these chemicals acting as nonionic surfactants.
3. Anxiolytic
Researcher found in experiments in mice that coriander may be used for the treatment of anxiety and its related psychological and physical symptoms.
4. In folk medicine
a. Diuretic
Traditional Indian medicine use coriander and cumin seeds as a diuretic by promoting the rate of urination
b. Gastrointestinal tract
In holistic and traditional medicine, it is used as carminative to prevents formation of gas in the gastrointestinal tract or facilitates the expulsion of said gas and decrease lower esophageal pressure.
c. Diabetes
In a study on mice researcher found that coriander extract had both insulin-releasing and insulin-like activity
5. Hypolipidemic effect
In a study on rats researcher found that coriander seeds were found to have a significant hypolipidemic effect by lowering of levels of total cholesterol and triglycerides, and increasing levels of high-density lipoprotein due to increasing synthesis of bile by the liver and the breakdown of cholesterol into other compounds.
6. Etc.
Side effects
Allergic effect for some people
R. Organic green tea
Green tea contains more amount of antioxidants than any drinks or food with the same volume, and is the leaves of Camellia sinensis, undergone minimal oxidation during processing, originated from China. Green tea has been a precious drink in traditional Chinese culture and used exceptional in socialization for more than 4000 thousand years. Because of their health benefits, they have been cultivated for commercial purposes all over the world.
Nutritional supplements
1. Vitamin A
2. Vitamin C
3. selenium
4. Magnesium
5. Chromium
6. Zinc
7. Polyphenols
8. Tannins
9. Catechins
10. Theanine
11. Flavonoids,
12. Etc.
Health benefits
1. Immune system
Polyphenols, one of more powerful form of antioxidant not only helps to improve the immune system fighting against the forming of free radicals and guarding our body from foreign invasion, such as virus and bacteria, thus reducing the risk of inflammation and lessening the risk of oxidation of low-density lipoprotein (LDL) cause coronary heart disease.
2. Tannins
A group of simple and complex phenol, polyphenols, and flavonoid compounds, once are considered anti nutritional but it is now known of their beneficial depending to their chemical structure and dosage for its anti-inflammatory, antibacterial, antiviral, and antiparasitic effects.
3. Catechins
Catechins are a category of polyphenols contained epicatechin (EC), epigallocatechin (EGC), epicatechin gallate (ECG) and epigallocatechin gallate (EGCG) and 25-100 times more potent than vitamins C and E that help to protect the body from oxidative damage by enhancing the immune function in fighting against forming of free radicals and blocking bacteria from adhering to cell walls.
4. Flavonoids,
Flavonoids are best known as an antioxidant that help to protect our body from forming free-radical scavenging capacity, coronary heart disease, irregular cell causes of cancer activity and immunodeficiency virus functions.
5. Theanine
An amino acid that produces tranquilizing effects in the brain, theanine found in green tea, has a significant clinical results for naturally calming as it promotes alpha brain waves, putting you in a state of relaxation without causing drowsiness. It also increases the dopamine levels in the brain, leading to a well-being feeling.
6. Etc.
Side effect
1. Tannins
a) tannins in in green tea may reduce the absorption of certain medication.
b) reduce the digestive function in absorbing iron and thiamine .
2. Caffeine
Caffeine found in green tea may cause some problems for certain people.
3. Stomach upset is the most common symptom.
S. Wolfberry
Wolfberry is the common name for the fruit of two very closely related species, the genus of Lycium, belong to family Solanaceae, native to native to southeastern Europe and Asia.
Nutritional supplements
1. Fat
2. Protein
3. Sugar
4. thiamine
5. riboflavin
6. Calcium
7. Riboflavin
8. Iron
9. Phosperous
10. Betaine
11.β-sitosterol
12. Amino acids
13. Carotene
14. Lutein
15. Linoleic acid
16. Cryptoxanthin
17. Zeaxanthin
18. Etc.
Health benefits
1. Eyes
Lutein and zeaxanthin beside protect the eyes from damaging sun rays, it also reduces the risk of macular degeneration due to depletion of carotenoids.
2. Anti aging
Reseachers found that in a study of healthy senior adults with intake of 50 grams of qi zi a day for 10 days (as a therapy period). increase the immune indicators IgA, IgG and lymph cell conversion rate were elevated, as cAMP increased, cGMP decreased. The ratios of cAMP/cGMP were elevated to healthy levels. Testosterone were elevated after blood test.
3. Menstrual cycle
Since wolfberry contains high amount of phytoestrogen that helps to occupy the estrogen receptors sites, leading to reducing the estrogen produced by the body in the start of menstrual cycle, thus decreasing the risk of menstrual cramps and pains.
4. Skin
Linoleic acid is used to treat inflammation of the skin caused bu EFA deficiency and atopic eczema caused by certain allergic hypersensitivity reaction.
5. Free radicals
Wolfberry contain many antioxidants that helps to reduce the risk of oxidative causes of free radicals chain attack by either scavenging or destroying them before they can cause the alternation of DNA.
6. Alzheimer's disease
Researcher in HongKong university found that extracts of Lycium barbarum has a neuroprotective effects and promores against beta-amyloid peptide neurotoxicity.
7. Etc.
Side effects
1. Overdose can increase bleeding
2. It may inhibit warfarin metabolism
3. Etc.
Soy sauce is a seasoning produced by fermenting soybeans and filamentous fungus, along with water and salt after a period of sometime, it yields a moromi or thick mash of cereal to obtain soy sauce by pressing it to liquid form. Tamari is made by collecting the liquid which was pressed and the liquid drained drains from miso after a certain time of fermentation.
Nutritional supplements
1. Sodium
2. protein
3. Fat
4. Niacin (Vitamin B3)
5. Iron
6. Manganese
7. Magnesium
8. Phosphorus
9. Riboflavin
10. Vitamin B6
11. Isoflavones
12. Etc.
Health benefits
Since soy sauce contains high amount of sodium, a trace mineral is classified as a cause of heart diseases and stroke if eating in high amount. In fact with correct amount, soy sauce not only helps to replace the daily intake of sodium but also enhances health benefits1. Cholesterol. Certain studies found that certain types of soy sauce (popular in Chinese cookery) have been shown to reduce the levels of bad cholesterol (LDL) because of the existence of large amounts of the isoflavones, so choose your soy sauce wisely.
2. Isoflavones
Isoflavones is one of the weak estrogen that can compete with estrogen for the same receptor sites, as it decreasing the health risks of excess estrogen, promoting healthy menstrual cycle and reducing the risk of cancers caused by high levels of strong estrogen.
3. Riboflavin
Riboflavin or vitamin B2 besides is important for the production of energy in the metabolism of fats, carbohydrates, and proteins due to its coenzymes, flavin adenine dinucleotide and Flavin mononucleotide properties, it also is the best of natural element for treating migraines and muscle pain reliever used together with magnesium.
4. Niacin
Niacin or vitamin B3 beside is important in production of energy in metabolism of carbohydrate, it also essential for DNA repairing, production of steroid hormones in the adrenal gland, improving blood circulation and lowering the bad cholesterol (LDL) levels.
5. Magnesium
Magnesium beside helps to maintain the right ratio with calcium, thus aiding the digestive system in absorption of calcium, it also reduces the risk of irregular heart beat and prevents abnormal blood clotting in the heart. Magnesium deficiency can lead to depression.
6. Etc.
Side effects
1. High amount of sodium in say sauce is not for people with high blood pressure, but one can choose low sodium soy sauce fitted for your needs.
2. Allergic reactions in some people
3. Etc.
J. Shitake mushroom
Shitake mushroom is an edible mushroom, genus Lentinula, beloning to family Marasmiaceae, native to East Asia and widely cultivated for consumption for its health benefits and commercial purpose in many Asian countries.
Nutritional supplements
1. Protein
2. Dietary fiber
3. Vitamin C
4. Vitamin B1 (Thiamin)
5. Vitamin B2 (Riboflavin)
6. Vitamin B3 (Niacin)
7. Vitamin B5 (Pantothenic Acid)
8. Vitamin B6 (Pyridoxine)
9. Folate
10. Vitamin B12 (Cobalamins)
11. Vitamin C
12. Vitamin D
13. Calcium
14. Copper
15. Iron
16.Magnesium
17. Manganese
18. Phosphorus
19. Potassium
20. Selenium
21. Zinc
22. Etc.
Health benefits
1. Active hexose correlated compound (AHCC)
AHCC is an alpha-glucan rich nutritional supplement produced from the Shitake mushroom
the second most popular alternative medicine used to treat cancer patients. Study published in 2003 reported improved survival associated with AHCC in primary liver cancer patients after surgical resection of the primary tumor.
2. immune system
Shitake mushroom enhances the immune system in fighting against infection and disease. influenza, viruses and irregular cells growrh due to it anti-tumor polysaccharide lentinan.
3. Cholesterol
It aslo enhances the ration levels of blood cholesterol fue to its active compound eritadenine.
4. Free radicals
Shitake mushroom contains high levels of antioxidants such as L-ergothioneine, that helps to
reduce the risk of oxidative cause of mutation in cell division and alternation.
5. Liver diseases
Extracts of the mycelium of shiitake mushrooms not only protect the liver but also recover liver damage caused by excessive drinking.
6. Etc.
Side effects
1. Cooking eliminates the effect of toxin lentinan.
2. Purines
Excessive intake can cause kidney stone. People with untreated kidney and gallbladder disease should consult with their doctor before eating high amount of Shitake mushroom.
K. Blueberries
Blueberry is a flower plant, belong to the family Eriaceae and native to Northern America. It can grows from 10 cm to 4 m tall.
Nutritional Supplements
1. Carbohydrates
2. Dietary fiber
3. Fat
4. Protein
5. Vitamin A
6. Lutein and zeaxanthin
7. Thiamine (Vitamin B1)
8. Riboflavin (Vitamin B2)
9. Niacin (Vitamin B3)
10. Pantothenic acid (Viamin B5)
11. Vitamin B6
12. Folate (Vitamin B9)
13. Vitamin C
14. Vitamin E
15. Calcium
16. Iron
17. Magnesium
18. Phosphorus
19. Potassium
20. Zinc
21. Manganese
22. Vitamin K
23. Etc.
Health Benefits
1. Phytonutrients
Phytonutrient beside is important for menopause or perimenopause women, as it helps to enhance the weak estrogen levels in the body, thus reducing the symptoms of menopause caused by estrogen dismishment, it also is one very powerful antoxidant that helps to improve the immune system in fighting free radical cause of aging and disease.
2. Heart diseases and stroke
Since blue berry contains high amount of antioxidant, it reduces the risk of bad cholesterol oxidation of that cause hardening of arteries and plaque accumulating on the arterial walls, leading to heart diseases and stroke.
3. Alzheimer's disease
Anthocyanin has been shown to boost the communication between failing brain neuronssame brain plaque which afflicts Alzheimer's disease victims, by enhanced memory-associated neuronal signaling and alterations involved in certain neuronal activities that can help to overcome genetic predisposition to Alzheimer’s Disease.
4. Prevent urinary tract infections
Urinary tract infections is an irritating and painful recurring proble. Blue berry contains proanthocyanidins, the anitoxidant stops bacteria from attaching to the lining of the bladder and enhances the bladder to flush them out through urinary expelling.
5. Irregular cells growth
Antioxidant in berry promotes the proper DNA replication and cells division, thus reducing the risk of free radicals causes of tumors and cancers.
6. Etc.
Side effects
1. Oxalates
Oxalates can cause health problem for people with untreated kidney and gallbadder diseases.
2. It may interfere with the absorption of calcium.
3. Cause kidney stone
4. Etc.
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L. Raspberries
Raspberries are perennial, the edible fruit of a multitude of plant species in the genus Rubus belong to the family Rosaceae, originated from Europe. Because of their commercial values and health benefits, they have been grown for processing of quick frozen (IQF) fruit, purée, juice, or as dried fruit used in a variety of grocery products.
Nutritional Supplements
1. Carbohydrates
2. Glucose
3. Fiber
4. monounsaturated fat
5. polyunsaturated fat
6. Protein
7. Vitamin A and beta-carotene
8. Vitamin B2
9. Vitamin B3
10. Folate
11. Vitamin C
12. Calcium
13. Iron
14. Sodium
15. Magnesium
16. Manganese
17. Copper
18. Potassium
19. Etc.
Health benefits
1. Anthocyanin
Anthocyanin pigments that produces the red color of the fruit, are assembled like all other flavonoids that inhibit the promotion and progression of tumor and cells by accelerating the rate of cell turnover effectively making the cancer cells die faster
2. Vitamin C
Vitamin C or ascorbic acid is a powerful antioxidant which inhibits the forming of the free radical due to oxidative stress. It also enhances the function of immune system in guarding our body against foreign invasion, thus reducing the risk of inflammatory and infectious diseases.
3. Ellagic acid
Ellagic acid in raspberries helps to prevent unwanted damage to cell membranes caused by oxidative free radicals by directly inhibiting the DNA binding of certain carcinogens.
4. Muscular Degeneration
Muscular degeneration is a medical condition of aging, causing a loss of vision in the center of the visual field. Antioxidant such as vitamins A, C, and E and carotene reduce the risk of the diseases from vision loss in early stage.
5. Manganese
Beside as an essential for proper and normal growth of human bone structure by increasing the mineral density of spinal bone, it also prevents the damage of oxidattion forming in cholesterol and the heart, thus reducing the risk of heart diseases and hypertension.
6. Dietary fiber
Dietary fiber helps to increase the size and soften the stool, thus reducing the risk of constipation. Since it is hard to digest, it makes out stomach feeling full longer, resulting in weight loss.
7. Etc.
Side effects
1. Oxalation
Oxalates can become too concentrated in body fluids, if eaten in large amount.
2. Etc.
M. Strawberries (Fragaria × ananassa)
Strawberries is a genius of Fragaria × ananassa belongs to the family Roseaceae. They have been grown all over the world with suitable climate for commercial profits and for health benefits.
Nutritional supplements
1. Carbohydrate2. Dietary fiber
3. Omega 3 fatty acid4. Calcium
5. Iron
6. Magnesium
7. Phosphorus
8. Potassium
9. Sodium
10. Zinc
11. Copper12. Manganese
13. Selenium14. Vitamin C
15. Thiamin
16. Niacin
17. Pantothenic acid
18. Vitamin B-6
19. Folate
20. Vitamin B-12
21. Vitamin A
22. Vitamin E
23. Vitamin K
24. Etc.
Health benefits
1. Vitamin C
Vitamin C is powerful antioxidant, beside promoting the immune system in protecting our body, it also improves the capillary from breaking off, thus reducing the risk of heart diseases and stroke.
2. Manganese
Found mostly in your bones, kidneys, liver and pancreas, manganese acts as coenzymes to assist our body in biochemical transformations, especially in promoting the information transmitting of the nerve cells.
3. Fiber
Fiber beside improves the function of the large intestine in stool removal, it also helps to release the glucose slowly into blood stream, thus reducing the stress of pancreas in insulin production, thus reducing the risk of type II diabetes.
4. Iodine
Iodine is essential to enhance the production of tyrosine-based hormones - thyroxine(T4) and triiodothyronine (T3), thus increasing the function of thyroid in regulating the growth and development of the body and maintaining the healthy menstrual cycle.
5. Potassium
This mineral is vital for nerve cells of the brain in enhancing the transmitting information between themselves and cells in the body.
6. Folate
Folate or vitamin B12 is important in prevent the forming breast cancer, it also helps to maintain healthy red blood cells, in transporting nutrient to the body cell, including the cell in the reproductive organ.
7. Etc.
Side effects
1. Some people experience anaphylactoid reaction to the consumption of strawberries
2. OxalationOxalates in high concentration can cause problem for people with kidney diseases.
3. Etc.
M. Cooked tomatoes
Tomato is a red, edible fruit, genus Solanum, belongs to family Solanaceae, native to South America. Because of its health benefits, tomato is grown world wide for commercial purpose and often in green house. Cooked tomatoes are preferable, since heat enhances the absorption of more desirable antioxidants in tomatoes to the body and because lycopene is fat-soluble, eating tomatoes with oil can improve absorption because of fat soluble lycopene.
Nutritional supplements
1. Carbohydrates
2. Dietary fiber
3. Fat
4. Protein
5. Vitamin A
6. Vitamin B1
7. Vitamin B2
8. Vitamin B3
9. Vitamin B5
10. Vitamin B6
11. Folate
12. Vitamin C
13. Vitamin E
14. Molybdenum
15. Magnesium
16. Manganese
17. Copper
18. Potassium
19. Chromium
20. Etc.
Health benefits
1. Lycopene
Lycopene, one of the powerful antioxidant in tomatoes, not only helps the immune system in neutralizing the forming of free radicals in the body and according to Harvard investigation as it found that men who ate more than 10 servings tomato-based foods daily (like cooked tomatoes and tomato sauce,) had a 35 percent lower risk of developing prostate cancer than those who ate the least amount of these foods. The benefits of lycopene was more pronounced with advanced stages of prostate cancer.
2. Antiaging
Tomato beside prevents the progressive loss of structure, function or death of neurons, including Parkinson’s, Alzheimer’s, and Huntington’s diseases, it also contains vitamin C that helps to releases of histamine (local immune responses), thus increasing the detoxification of histamine.
3. Vitamin K
Tomatoes not only helps in keeping the bones strong and healthy, but also enhances the under layer of skin, thus decreasing the risk of aging cause by the loss of vitamin K. It is said that eating tomato in a regular basis can help improve the texture of your skin.
4. Detoxification
Liver is a second defense that helps to clean out the toxins accumulation in the blood body. If the liver is over work, it can cause liver congestion, leading to lower of bile production or weaken carbohydrate metabolism. Since tomato contains high amount of Vitamins A and C, it not only supports liver function but stimulates the liver's function in detoxification of toxins.
5. Antiseptic
Tomato is considered as antiseptic natural foods including natural antiseptic agent ascorbic acid that helps to enhance the immune system in guarding our body against the possibility of infection, sepsis, or putrefaction,
6. Etc.
Side effect
1. Since tomato is belong to the family Solanaceae, it can cause arthritis symptoms for some people.
2. Tomato leaves and stems contain atropine and tropane alkaloids that are toxic.
3. Etc.
N. Extra virgin olive oil
Olive is belongs to the the family Oleaceae, native to the coastal areas of the eastern Mediterranean Basin and south end of the Caspian Sea. Its fruit, is also called the olive and the source of olive oil.
Olive Oil:
Fat Contains
1. Saturated fats
a. Palmitic acid
b. Stearic acid
c. Arachidic acid
d. Ehenic acid
e. Myristic acid
f. Lignoceric acid
2. Unsaturated fat
3. Monounsaturated fats
a. Oleic acidb.
b. Palmitoleic acid
4. Polyunsaturated fats
a. Linoleic acid
b. Linolenic acid
Health Benefits
1. Decreases the risk of heart diseases
Oleic acid is one of the unsaturated fatty acid that has larger molecules and do not bond with other molecules that decreases the risk of cholesterol oxidation forming plaques, blocking the arteries, thus reducing the risk of heart diseases.
2. Free radical
Oleic acid contains high amount of andioxidant that helps to improve the immune system in fighting against the forming of free radicals cause of oxidation.
3. Cholesterol
Palmitoleic acid is one of the monounsaturated fat that lowers your overall cholesterol by raising the levels of good cholesterol (HDL).
4. Linoleic acid
Linoleic acid is an omega 6 essential polyunsaturated fatty acid that forms the lipid component of all cell membranes in our body. Since it is balanced by linolenic acid in the olive oil, it reduces the risk of over active abdominal muscle that cause menstrual pain.
5. Linolenic acid
Linolenic, Omega 3 fatty acid stimulates blood circulation, by promoting the good cholesterol (HDL) and increases the breakdown of fibrin that helps to reduce the risk of clot and scar formation.
6. Etc.
Side Effects
There are no known side effect, unless you are allergic to it.
O. Beans and Legumes
O.1. Lima bean
Lima bean has a very good source of cholesterol-lowering fiber, as are most other legumes native to South America and is belong to the genus Phaseolus and the family Fabaceae. It is wigely grown for its seed, which is eaten as a vegetable.
Nutritional Supplements
1. Molybdenum
2. Tryptophan
3. Dietary Fiber
4. Protein
5. Manganese
6. Folate
7. Potassium
8. Iron
9. Copper
10. Phosphorus
11. Magnesium
12. Vitamin B1 (Thiamin)
13. Etc.
Health benefits
1, Vitamin B1
Vitamin B1 or thiamine beside promotesthe function of other B vitamins, it also helps in the production of the neurotransmitter, acetylcholine which is important for relay messages of nerves and muscles.
2. Molybdenum
Molybdenum beside plays an important role in kidneys waste processing, it also acts as a cofactor in carbohydrate metabolism, utilization of iron and detoxification.
3. Tryptophan
Along with enhancing mood, and relieving insomnia and migraine headaches, typtrophan also helps to reduce the craving for carbohydrate, leading to weight loss for some people.
4. Manganese
Manganese not only ensures the healthy bone structure, bone metabolism, it also is an very powerful antioxidant that helps to enhance the immune system in fight against the forming of free radical, thus reducing the risk of inflammation and infection.
5. Phosphorus
Phosphorous not only is one of the important trace minerals in bone formation, digestion, excretion, protein formation, etc., it also plays a vital role in maintaining the proper brain functions, thus enhancing the brain cells in information transmitting that reduce the risk of nervous tension.
6. Potassium
Potassium beside is important in helping the sympathic system in regulating the fuild in the body, it also helps to regular muscle contraction and relaxation, thus reducing the risk of over contraction of muscle cause of cramp and pain.
7. Etc.
Side effect
1. Since it contains a measure amount of purines which can break down to uric acid that cause problem for people with with kidney and gallbladder diseases.
2. Etc.
O.2. Soybean
Soybean is genus Glycine, the family Fabaceae, one of the legumes that contains twice as much protein per acre as any other major vegetable or grain crop, native to Southeast Asia. Now, it is grown worldwide with suitable climate for commercial profit and a a healthy foods.
Nutritional supplements
1. Carbohydrates
2. Dietary fiber
3. Fat
4. Protein
5. Essential amino acid
6. Vitamin A
7. Vitamin B6
8. Vitamin B12
9. Vitamin C
10. Vitamin K
11. Calcium
12. Iron
13. Magnesium
14. Phosphorus
15. Potassium
16. Sodium
17. Zinc
18. Etc.
Health benefits
1. Aspartic acid
Aspartic acid not only helps to protect the body drug toxicity and radiation, it also plays an essential role for the brain in information transmitting across the synapse, thus reducing the risk of mental disorder.
2. Histidine
Histidine plays an important role in promoting white and red blood cells, thus increasing the immune system in fight against forming of free radical and reducing the risk anemia.
3. Serine
As an amino acid, serine in soybean not only helps to maintain proper muscle build up, synthesis of fatty acids and proteins, it also is important for brain in to transport information between themselves and cells in other parts of the body.
4. Alanine
Alanine not only is essential in production of energy in glucose synthesis, it also enhances the immune system in production of anti bodies.
5. Isoleucine
Another animo acid helps to maintain the body tissues and store glycogen in muscles thereby reducing the risk of muscle breaking down during physical activity.
6. Etc.
Side effect
1. Toxicity
Raw soybeans, including the immature green form, are toxic.
2. Etc.
O.3. Lentil
Lentil is a type of pulse. It is a bushy annual plant of genus Lens the Fabaceae family, native to Middle East. It is also tiny legumes that can be cooked quickly and rich in protein and fiber.
Nutritional supplements
1. Carbohydrates
2. Dietary fiber
3. Fat
4. Protein
5. Thiamine (Vitamin B1)
6. Folate (Vitamin B9)
7. Magnesium
8. Phosphorus
9. Potassium
10. Copper
11. Manganese
12. Iron
13. Etc.
Health benefits
1. Heart diseases and stroke
Since lentils contains high amount of fiber that can help in binding the bad cholesterol and reduce the liver in cholesterol production, thus improving the heart in blood circulation and reducing the risk of heart diseases and stroke.
2. Blood sugar
Fiber in lentil not only reduces the risk of constipation by helping the large intestine in waste removal, it also improves the insulin production of pancreas by releasing the sugar into blood stream slowly. Prolong production of insulin can cause stress to the pancreas, leading to the risk of type II diabetes.
3. Folate
Beside it is essential vitamin in synthesis of DNA, amino acid metabolism and formation of red and white blood cells, etc. it also plays an important in regulating cells division and replication, thus reducing the risk of improper growth of cells, leading to tumors and cancers.
4. Weigh loss
High amount of fiber in lentil helps to make the digestive system feeling fullness, thus reducing the risk of craving, leading to weight loss for some people.
5. Copper
Copper is best known for its function in regulating the proper growth, utilization of iron, it is also a strong antioxidant, aiding the antioxidant enzyme, superoxide dismutase, and preventing oxidation in the cell membrane.
6. Omega 3 fatty acid
The omega 3 fatty not only helps to maintain the ratio of Omega 6 fatty acid that reduces the risk of over production of prostaglandin hormone, it also helps to prevent of oxidation bad cholesterol (LDL), thus reducing the risk of free radical cause of heart diseases and stroke.
7. Etc.
Side effect
1. Oxalates
Since lentil contains measure amount of axalates, it can cause the forming of kidney stone.
2. Etc.
O.4. Kidney bean
Kidney bean is popular because of its kidney shape, strong flavor and color that is reddish brown in nature, genus Phaseolus, belong to the family Fabaceae. It is often an excellent dietary selection with no cholesterol, but a good source of protein and minerals.
Nutritional supplements
1. Carbohydrate
2. Protein
3. Fat
4. Dietary Fiber
5. Calcium
6. Iron
7. Magnesium
8. Phosphorus
9. Potassium
10. Sodium
11. Zinc
12. Copper
13. Manganese
14. Molybdenum
15. Etc.
Health benefits
1. Immune system
Kidney bean contains eight basic form of amino acid which not only helps to the nervous system in relay information between themselves and cells in other parts of the body, it also improves the immune system to generate B lymphocytes by rapid dividing and replicating for the body's antibody defense mechanism.
2. Anthocyanins
Anthocyanin, one of the powerful antioxidant which make the color of kidney bean skin looking darker helps to inhibit promotion and progression of tumor and cancer cells by accelerating the rate of cell turnover.
3. Type II diabetes
Since it contain high amount of fiber, it slows the releasing glucose in to bloodstream, thus reducing the risk of pancreas stress in production of insulin, causing type II diabetes.
4. Cholesterol
Kidney bean's dietary fiber not only helps to reduce blood cholesterol by bonding with the bile acids in the intestine, it also improve the digestive system in expelling stool that reduces the risk of constipation.
5. Molybdenum
Molybdenum beside helps in producing energy, processing waste substances and neutralizing toxic effects of sulphites, it also improves the properly functioning of fat, carbohydrates, copper, and nitrogen metabolism.
6. Rheumatoid Arthritis (RA)
Since kidney bean contains a measure amount of copper, the mineral that helps to promote the enzymatic activity that enhances the normal elastic properties of ligaments, joints and blood vessels, thus reducing the risk of rheumatoid arthritis (RA).
7. Etc.
Side effect
1. Purines
Since kidney bean contains a certain amount of purines, that can cause problem for people with kidney and gallbladder diseases due to accumulation of high amount of uric acids.
2. Phytohemagglutinin
Phytohemagglutinin can lead to the disruption of cellular metabolism, which can have very toxic and harmful effects.
3. Etc.
O.5. Garbanzo beans
Garbanzo beans also known as chickpea is an edible legume of genus Cicer and the family Fabaceae, high in protein and minerals. It is one of the earliest cultivated vegetables, native to Middle East.
Nutritional supplements
1. Carbohydrates
2. Dietary fiber
3. Fat
4. Protein
5. Vitamin A
6. Thiamine (Vitamin B1)
7. Riboflavin (Vitamin B2)
8. Niacin (Vitamin B3)
9. Pantothenic acid (B5)
10. Vitamin B6
11. Folate (Vitamin B9)
12. Vitamin C
13. Vitamin E
14. Vitamin K
15. Iron
16. Magnesium
17. Phosphorus
18. Potassium
19. Zinc
20. Etc.
Health benefits
1. Heart diseases
Since garbanzo bean contains measure amount of soluble and insoluble dietary fibers, ithelps to improve the digestive track in expelling bad cholesterol through waste removal by binding with them, thus reducing the risk of of heart diseases.
2. Constipation
While soluble fiber can dissolve easily in water and takes on a soft, gel-like texture in the intestines, insoluble fiber passes through the intestines almost undigested. Together, they prevent the forming of hard, dry stools that are difficult to pass.
3. Blood sugar
High amount of fiber not only makes the stomach feeling fullness, but also releases the glucose slowly into the bloodstream, thus reducing the risk of insulin sensitive and benefiting people who suffer from insulin-resistance diabetes or hypoglycemia.
4. Nervous system
Protein in garbanzo bean is essential for nervous system in information transmitting between cells and cells in other parts of the body, thus reducing the risk of nervous tension cause of mood change, stress, anxiety, etc.
5. Iron
Garbanzos are very important for menstruating women, as they help them replenishing any kind of iron deficiency in the body. Iron is especially beneficial for women who are either pregnant or lactating.
6. Manganese
Manganese beside is a mineral essential for energy production and metabolism of foods, it also helps to improve immune-system functioning that reduces the risk of inflammation.
6. Etc.
Side effect
1. Purines
Garbanzo bean contains measure amount of purines, excessive intake of purines can cause gout and formation of kidney stones.
2. Sulphites
Sulphites in garbanzo bean can cause symptoms of rapid heartbeat, headache and disorientation for certain people.
3. Etc.
O.6. Black bean
Black bean is small roughly ovoid legumes with glossy black shells, genus Phaseolus, belongs to the family Fabaceae and can bought in most grocery stores all around the year in dried and canned forms. It is believed that black bean was first domesticated growth in South America.
Nutritional supplements
1. Carbohydrate
2. Dietary fiber
3. Protein
4. Fat
5. Vitamin A
6. Vitamin B
7. Folate
8. Vitamin C
9. Calcium
10. Magnesium
11. Manganese
12. Phosphorus
13. Molybdenum
14. Iron
10. Etc.
Health benefits
1. Cholesterol
Black Bean contains a high amount of dietary fiber which helps to bind the bad cholesterol (LDL) in the digestive track and expelling it through annulus as stool, thus reducing the risk of bad cholesterol in the blood stream cause of hardening of the arterial walls, leading to heart diseases.
2. Insulin sensitive
Dietary fiber also helps to release the blood sugar into blood stream slowly, making them a wise choice for people with diabetes, insulin resistance or hypoglycemia.
3. Nervous system
Protein is essential for the brain in transmitting information between themselves and cells in the other parts of the body, thus reducing the blood sugar levels from rising too rapidly after a meal, reducing the risk of nervous symptoms cause of anxiety, stress and depression, etc.
4. Antioxidant
Black bean contains flavoinoid, the powerful antioxidant (it contains more antioxidant than any bean in the same family with difference skin colors). It not only enhances the immune system in regulating cells in DNA replication and division, but also improves the immune system in fighting against the forming of free radical and protects our body from infection and inflammation.
5. Bone density
Since black bean contains magnesium, it not only helps to enhance the hormones that aids in calcium metabolism thus reducing the risk of osteoporosis.
6. Stroke
Since it contains a measure amount of vitamin C, it not only helps to improve the immune system, but also prevents the breaking off of the capillaries.
7. Etc.
Side effect
1. Purines
Black beans contain purines, excessive intake of these substances can cause the accumulation of uric acid, leading to"gout" and kidney stones.
2. Etc.
P. Rosemary
Rosemary is a perennial herb with fragrant, evergreen, needle-like leaves, the genus Rosmarinus, beloning to the family Lamiaceae. Its fresh and dried leaves has been used frequently in traditional Mediterranean cuisine and as flavor foods while barbecuing.
Nutritional supplements
1. Dietary fiber
2. Vitamin A
2. vitamin B6
3. Vitamin C
5. Vitamin E
6. Calcium
7. Iron
8. Magnesium
9. Potassium
10. Phosphorus,
11. Sodium
12. Zinc,
13. Copper,
14. Manganese
15. Selenium
16. Etc.
Health benefits
1. Free radicals
Rosemary contains high amount of carnosic acid, a natural benzenediol diterpene which has found to reduce the risk of free radical cause of neurodegenerative diseases such as Alzheimer's.
2. Immune system
Since it also contains high amount of vitamin A, C and E, the team of common antioxidant scavengers that help to promote the immune function in fighting against irregular cell growth and virus cause of inflammation due to counter reaction in the attack of free radicals.
3. Cancer
In scientific studies, carnosol, a phenolic antioxidant extracted from the herb rosemary found have antioxidative, anti-inflammatory and anti-carcinogenic activity. It is suggested that Carnosol may be a promising cancer chemoprevention and anti-cancer agent.
4. Rosmarinic acid
Rosmarinic acid, a natural phenol antioxidant carboxylic acid found in rosemary have an antiviral, antibacterial, antiinflammatory properties.
5. Caffeic acid
Caffeic acid found in rosemary is a hydroxycinnamic acid that has been shown to be an inhibitor of the lipoxygenase enzyme that forms leukotrienes from polyunsaturated omega-6 fatty acid.
6. Etc.
Side effects
1. Rosemary essential oil is potentially toxic if ingested
2. May cause allergic effect to certain people
3.Overdose of rosemary leaves can cause adverse reactions
4. Etc.
Q. Coriander
Coriander is an annual herb, genus Coriandrum in the family Apiaceae, native to southern Europe and North Africa to southwestern Asia. All parts of the plant are edible, but the fresh leaves and the dried seeds are the parts most commonly used in cooking.
Nutritional Supplements
1. Carbohydrates
2. Dietary fiber
3. Fat
4. Protein
5. Vitamin A
6. Vitamin C
7. Etc.
Health Benefits
1. Antioxidant
Like most plants with spice taste, coriander contains high levels of antioxidant that helps to protect our body's cells from oxidation damage, thus reducing the DNA alternation due to free radicals. A study found both the leaves and seed to contain antioxidants, but the leaves were found to have a stronger effect.
2. Anti bacteria
Chemical compounds in coriander leaves were found to have antibacterial activity against Salmonella enterica caused by food infected with S. enterica. this activity was found to be caused in part by these chemicals acting as nonionic surfactants.
3. Anxiolytic
Researcher found in experiments in mice that coriander may be used for the treatment of anxiety and its related psychological and physical symptoms.
4. In folk medicine
a. Diuretic
Traditional Indian medicine use coriander and cumin seeds as a diuretic by promoting the rate of urination
b. Gastrointestinal tract
In holistic and traditional medicine, it is used as carminative to prevents formation of gas in the gastrointestinal tract or facilitates the expulsion of said gas and decrease lower esophageal pressure.
c. Diabetes
In a study on mice researcher found that coriander extract had both insulin-releasing and insulin-like activity
5. Hypolipidemic effect
In a study on rats researcher found that coriander seeds were found to have a significant hypolipidemic effect by lowering of levels of total cholesterol and triglycerides, and increasing levels of high-density lipoprotein due to increasing synthesis of bile by the liver and the breakdown of cholesterol into other compounds.
6. Etc.
Side effects
Allergic effect for some people
R. Organic green tea
Green tea contains more amount of antioxidants than any drinks or food with the same volume, and is the leaves of Camellia sinensis, undergone minimal oxidation during processing, originated from China. Green tea has been a precious drink in traditional Chinese culture and used exceptional in socialization for more than 4000 thousand years. Because of their health benefits, they have been cultivated for commercial purposes all over the world.
Nutritional supplements
1. Vitamin A
2. Vitamin C
3. selenium
4. Magnesium
5. Chromium
6. Zinc
7. Polyphenols
8. Tannins
9. Catechins
10. Theanine
11. Flavonoids,
12. Etc.
Health benefits
1. Immune system
Polyphenols, one of more powerful form of antioxidant not only helps to improve the immune system fighting against the forming of free radicals and guarding our body from foreign invasion, such as virus and bacteria, thus reducing the risk of inflammation and lessening the risk of oxidation of low-density lipoprotein (LDL) cause coronary heart disease.
2. Tannins
A group of simple and complex phenol, polyphenols, and flavonoid compounds, once are considered anti nutritional but it is now known of their beneficial depending to their chemical structure and dosage for its anti-inflammatory, antibacterial, antiviral, and antiparasitic effects.
3. Catechins
Catechins are a category of polyphenols contained epicatechin (EC), epigallocatechin (EGC), epicatechin gallate (ECG) and epigallocatechin gallate (EGCG) and 25-100 times more potent than vitamins C and E that help to protect the body from oxidative damage by enhancing the immune function in fighting against forming of free radicals and blocking bacteria from adhering to cell walls.
4. Flavonoids,
Flavonoids are best known as an antioxidant that help to protect our body from forming free-radical scavenging capacity, coronary heart disease, irregular cell causes of cancer activity and immunodeficiency virus functions.
5. Theanine
An amino acid that produces tranquilizing effects in the brain, theanine found in green tea, has a significant clinical results for naturally calming as it promotes alpha brain waves, putting you in a state of relaxation without causing drowsiness. It also increases the dopamine levels in the brain, leading to a well-being feeling.
6. Etc.
Side effect
1. Tannins
a) tannins in in green tea may reduce the absorption of certain medication.
b) reduce the digestive function in absorbing iron and thiamine .
2. Caffeine
Caffeine found in green tea may cause some problems for certain people.
3. Stomach upset is the most common symptom.
S. Wolfberry
Wolfberry is the common name for the fruit of two very closely related species, the genus of Lycium, belong to family Solanaceae, native to native to southeastern Europe and Asia.
Nutritional supplements
1. Fat
2. Protein
3. Sugar
4. thiamine
5. riboflavin
6. Calcium
7. Riboflavin
8. Iron
9. Phosperous
10. Betaine
11.β-sitosterol
12. Amino acids
13. Carotene
14. Lutein
15. Linoleic acid
16. Cryptoxanthin
17. Zeaxanthin
18. Etc.
Health benefits
1. Eyes
Lutein and zeaxanthin beside protect the eyes from damaging sun rays, it also reduces the risk of macular degeneration due to depletion of carotenoids.
2. Anti aging
Reseachers found that in a study of healthy senior adults with intake of 50 grams of qi zi a day for 10 days (as a therapy period). increase the immune indicators IgA, IgG and lymph cell conversion rate were elevated, as cAMP increased, cGMP decreased. The ratios of cAMP/cGMP were elevated to healthy levels. Testosterone were elevated after blood test.
3. Menstrual cycle
Since wolfberry contains high amount of phytoestrogen that helps to occupy the estrogen receptors sites, leading to reducing the estrogen produced by the body in the start of menstrual cycle, thus decreasing the risk of menstrual cramps and pains.
4. Skin
Linoleic acid is used to treat inflammation of the skin caused bu EFA deficiency and atopic eczema caused by certain allergic hypersensitivity reaction.
5. Free radicals
Wolfberry contain many antioxidants that helps to reduce the risk of oxidative causes of free radicals chain attack by either scavenging or destroying them before they can cause the alternation of DNA.
6. Alzheimer's disease
Researcher in HongKong university found that extracts of Lycium barbarum has a neuroprotective effects and promores against beta-amyloid peptide neurotoxicity.
7. Etc.
Side effects
1. Overdose can increase bleeding
2. It may inhibit warfarin metabolism
3. Etc.
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