Food Can Improve Your Health
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About this ebook
Chapter 2 provides information on over 250 foods, herbs, and spices that have many and varied health benefits.
Chapter 3 details the way to healthy eating to prevent disease. It includes information on purchase, care, preparation, and cooking methods for many food items.
Mrs. Patricia Ripenburg
My interest in food and nutrition started with a taste for French cooking and continued due to a fascination with health and science. I taught and ran an equestrian center and a horse breeding farm for over thirty years. During this time, I bought and sold many horses. I was always amazed at the transformation the horses made with improved nutrition and correct exercise. Our horses were rarely sick even though they competed at many venues and were exposed to coughs and colds. It makes sense that this would be true for people as well. This book began several decades ago as a collection of notes beginning with cooking discoveries and tips and continuing with the health benefits of foods and spices. I was prompted to write this handbook for family and friends, and after completing the first hundred pages, I was encouraged to take it further. I was very excited by some of the information I found and the ease with which important foods can be incorporated into daily use. The information contained in this handbook has been collected for over thirty years and has come from articles, books, conversations, Internet searches, lectures, magazines, newscasts, newspapers, reports, television, university classes, and websites. At the end of the book, I have included a list of current sources of information that the reader may find valuable. I had hoped to have this handbook completed in a few months. But this is a topic that is constantly evolving. Many of the things we thought we knew have changed, as have the production and content of many of our foods. This book will never be truly finished as new research will alter our best guesses of today. Finished is just another place to start. I have included some tips and cooking information to assist the cook in providing the healthiest meals, especially with some of the less familiar ingredients. I have not included any recipes as there are so many available in magazines and online. NOTE TO SELF: CHECK OUT HOMEOPATHIC HEALING AND AYURVEDIC, CHINESE ALTERNATIVE AND INTEGRATIVE MEDICINE.
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Food Can Improve Your Health - Mrs. Patricia Ripenburg
Copyright 2013 Mrs. Patricia Ripenburg BSc (Agr).
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the written prior permission of the author.
ISBN: 978-1-4669-5151-8 (sc)
ISBN: 978-1-4669-5152-5 (hc)
ISBN: 978-1-4669-5153-2 (e)
Library of Congress Control Number: 2012914411
Trafford rev. 03/27/2013
7-Copyright-Trafford_Logo.ai www.trafford.com
North America & international
toll-free: 1 888 232 4444 (USA & Canada)
phone: 250 383 6864 ♦ fax: 812 355 4082
Table of Contents
A–FOOD SOURCES OF VARIOUS NUTRIENTS
1. ANTHOCYANIN RICH FOODS
2. ANTIOXIDANT RICH FOODS
3. BETA-CAROTENE RICH FOODS (SEE VITAMIN A)
4. BETA-CRYPTOXANTHIN RICH FOODS
5. CALCIUM RICH FOODS
6. CAROTENOID RICH FOODS
7. CHROMIUM RICH FOODS
8. COPPER RICH FOODS
9. FIBER RICH FOODS
10. FLAVONOID RICH FOODS
11. GLYCINE RICH FOODS
12. FERMENTED FOODS
13. FISTIN RICH FOODS
14. FLAVONOID RICH FOODS
15. FOLATE RICH FOODS
16. IRON RICH FOODS
17. ISOTHIOCYANTE RICH FOODS
18. KAEMPFEROL RICH FOODS
19. LUTEIN RICH FOODS
20. LYCOPENE RICH FOODS
21. MAGNESIUM RICH FOODS
22. MELATONIN RICH FOODS
23. MYROSINASE
24. NON-STARCHY VEGETABLES
25. OMEGA-3 RICH FOODS
26. POTASSIUM RICH FOODS
27. PROBIOTICS
28. QUERCETIN RICH FOODS
29. RESVERATROL
30. SELENIUM RICH FOODS
31. TRYPTOPHAN RICH FOODS
32. VITAMINS
33. VITAMIN A RICH FOODS–RETINOIDS, CAROTENOIDS (ALPHA AND BETA-CAROTENE)
34. VITAMIN B1 RICH FOODS–THIAMIN
35. VITAMIN B2 RICH FOODS–RIBOFLAVIN
36. VITAMIN B3 RICH FOODS–NIACIN
37. VITAMIN B6 RICH FOODS–PYRIDOXINE
38. VITAMIN B7–BIOTIN
39. VITAMIN B9–FOLATE OR FOLIC ACID
40. VITAMIN B12–COBALAMIN RICH FOODS
41. VITAMIN C RICH FOODS
42. VITAMIN D3 RICH FOODS
43. VITAMIN E RICH FOODS
44. VITAMIN K1 RICH FOODS
45. VITAMIN K2 RICH FOODS
46. VITAMIN E RICH FOODS
47. WHITE FRUITS AND VEGETABLES
48. ZEAXANTHIN RICH FOODS
49. ZINC RICH FOODS
B. HELPFUL FOOD LISTS
1. THE RISK FACTORS FOR ALZHEIMER’S AND THE FOODS THAT REDUCE THEM
2. FOODS AND HERBS WITH ANTI-AGEING
BENEFITS
3. PROVIDERS OF ANTI-ANGIOGENESIS
4. FOODS THAT TRIGGER ARTHRITIS AND WAYS TO REDUCE THE INFLAMMATION AND PAIN
5. INFORMATION ON BLOOD PRESSURE AND FOODS THAT HELP TO LOWER BLOOD PRESSURE
6. RISK FACTORS FOR AND FOODS THAT HELP
TO FIGHT CANCER
7. INFORMATION ON CHOLESTEROL, FOODS THAT ASSIST IN REDUCING LDL CHOLESTEROL AND *THOSE FOODS THAT INCREASE HDL AND/OR LOWER TRIGLYCERIDES
8. FOODS THAT HELP TO REDUCE
MUSCLE CRAMPING
9. INFORMATION ON DETOXING AND FOODS THAT HAVE A DETOXIFYING EFFECT
10. RISK FACTORS, GOALS AND FOODS THAT ASSIST IN CONTROLLING DIABETES
11. THE ROLE OF FIBER IN OUR DIET AND FOODS THAT ASSIST DIGESTION AND COLON HEALTH
12. EATING TO IMPROVE ENERGY
13. INFORMATION ON GLUTEN
14. SIGNS OF HEART ATTACK AND STROKE, FOODS TO AVOID AND THOSE THAT HAVE HEART PROTECTIVE PROPERTIES
15. FOODS THAT ASSIST THE IMMUNE SYSTEM
16. FOODS AND PRACTICES THAT MAY REDUCE IRRITABLE BOWEL SYNDROME
17. FOODS THAT MAY REDUCE THE RISK OF
KIDNEY CANCER
18. FOODS THAT PROTECT THE LUNGS FROM
AIR POLLUTION AND SMOKE
19. WAYS TO REDUCE STRESS AND IMPROVE MOOD
20. RISK FACTORS FOR AND FOODS THAT
FIGHT OSTEOPOROSIS
21. FOODS AND NUTRIENTS THAT PROTECT
THE PROSTATE
22. FOODS THAT FIGHT THE EFFECTS OF RADIATION
23. FOODS AND SUGGESTIONS THAT HELP TO IMPROVE SLEEP
24. SIGNS OF STROKE AND FOODS THAT
REDUCE THE RISK
25. SUPPLEMENTS
26. FOODS TO KEEP ON HAND FOR EMERGENCY SURVIVAL
27. FOODS WITH SYNERGISTIC (ADDITIVE) POWER
28. FOODS THAT WORK FOR VISION AND PROTECT AGAINST MACULAR DEGENERATION
29. FOODS THAT CAN ASSIST WEIGHT LOSS
FOODS, HERBS AND SPICES
ANCIENT GRAINS–AMARANTH, BUCKWHEAT, FERRO, MILLET, QUINOA, SPELT AND TEFF
APPLES
APRICOTS
ARTICHOKE
ASPARAGUS
AVOCADOS
BANANAS
BEANS-ADZUKI, BLACK, BLACK-EYED PEAS, CANNELLINI, CRANBERRY, FAVA, GARBANZO, KIDNEY, NAVY, PINTO, SPLIT PEAS AND WHITE
BEEF
BEETS
BERRIES–ACAI BERRIES, BLACKBERRIES, BLACKCURRANTS, BLUEBERRIES, CRANBERRIES, ELDERBERRIES, GOJI BERRIES, LINGONBERRY, MULBERRIES, RASPBERRIES AND STRAWBERRIES
BREAD–WHOLE GRAIN
CARROTS
CELERY
CHERRIES
CHICKEN AND TURKEY
CITRUS FRUITS–CLEMENTINE, GRAPEFRUIT, ORANGES, LEMONS, LIMES, TANGERINES AND THEIR ZEST
COFFEE
CORN
CRUCIFEROUS VEGETABLES–BROCCOLI, BROCCOLI SPROUTS, BRUSSELS SPROUTS, CABBAGE, CAULIFLOWER, DAIKON, KOHLRABI, RADISH, RAPINI, RUTABAGA AND TURNIP
CHECK DARK GREENS
FOR OTHER FAMILY MEMBERS–ARUGULA, BOK CHOY, COLLARDS, KALE AND MUSTARD GREENS
CUCUMBER
DAIRY–BUTTER, BUTTERMILK, CHEESE, CREAM, KEFIR, MILK AND YOGURT
DARK CHOCOLATE
DARK GREENS–ARUGULA, BOK CHOI, BEET, COLLARD GREENS, KALE, MUSTARD GREENS, ROMAINE, SPINACH, SWISS CHARD, TURNIP GREENS AND WATERCRESS
DRIED FRUIT–APRICOTS, BLUEBERRIES, CRANBERRIES, DATES, FIGS, PRUNES AND RAISINS
EGGS
FATS AND OILS–ALMOND OIL, BUTTER, COCONUT OIL, EXTRA VIRGIN OLIVE OIL, HEMPSEED OIL, MACADAMIA NUT OIL, SESAME OIL, SOYBEAN OIL AND WALNUT OIL
FATTY FISH–ARCTIC CHAR, CATFISH, COD, HALIBUT, HERRING, MACKEREL, SALMON, SARDINES, TROUT, TUNA AND WHITEFISH
FIBER
GRAPES AND GRAPE JUICE–RED, PURPLE OR BLACK
GREEN BEANS
GUAVA
HERBS AND SPICES–ALLSPICE, BASIL, BAY LEAVES, BLACK PEPPER, CAYENNE PEPPER, CHIVES, CILANTRO, CINNAMON, CLOVES, CORIANDER, CUMIN, DILL, FENNEL SEEDS, GARLIC, GINGER, LEMONGRASS, MARJORAM, OREGANO, PAPRIKA, PARSLEY, PEPPERMINT, ROSEMARY, SAFFRON, SAGE, SAVORY, TARRAGON, THYME AND TURMERIC
HONEY
HORSERADISH
JICAMA
KIWIFRUIT
LENTILS
LYCHEE
MANGO
MAPLE SYRUP
MELONS–CANTALOUPE AND WATERMELON
CANTALOUPE
WATERMELON
MISO
MOLASSES–BLACKSTRAP
MUSHROOMS–CRIMINI, ENOKI, MAITAKE, OYSTER, PORTOBELLO, SHITAKE, WHITE BUTTON MUSHROOMS
NUTS–ALMONDS, BRAZIL NUTS, CASHEWS, CHESTNUTS, HAZEL NUTS, MACADAMIA NUTS, PEANUTS, PECANS, PINE NUTS, PISTACHIOS AND WALNUTS
OATS
OLIVES
ONION FAMILY: IN ORDER OF IMPORTANCE: SHALLOTS, WESTERN YELLOW, NORTHERN RED, EMPIRE SWEET, WESTERN WHITE, IMPERIAL VALLEY SWEET AND VIDALIA
PAPAYA
PARSNIP
PASTA
PEARS
PEAS–BLACK-EYED PEAS AND GREEN PEAS
PEPPERS–BELL PEPPERS, HOT CHILES AND MILD CHILES
PLUMS AND PRUNES
POTATOES
RED WINE, RED GRAPES AND WHITE WINE
SALT
SAUERKRAUT ESP UNPASTEURIZED
SEA VEGETABLES–AGAR AGAR, ARAME, BLADDER WRACK, DULCE, KELP, KOMBU, NORI AND WAKAME
SEEDS–CHIA SEEDS, FLAXSEED, HEMP SEEDS, PUMPKIN, SESAME AND SUNFLOWER
SHELLFISH–CLAMS, CRAB, LOBSTER, SCALLOPS, SHRIMP AND OYSTERS
SOY–EDAMAME, MISO, SOYBEANS, SOY MILK, SOY NUTS, TEMPEH AND TOFU
SPROUTS–ALFALFA, BROCCOLI, CHICKPEA, LENTIL, MUNG
SQUASH–SUMMER AND WINTER
SQUID AKA CALAMARI
TEA–BLACK, GREEN, HERBAL, PU-ERH, ROOIBOS AND WHITE
TOMATOES
VINEGAR
WHOLE AND CRACKED GRAINS–BARLEY, BULGUR, OATS, RICE, RYE AND WHEAT
EATING PLAN
EATING TO PREVENT DISEASE
INCLUDE THESE FOODS DAILY
INCLUDE 3-5 TIMES A WEEK
INCLUDE 2 TIMES A WEEK
INCLUDE 1 TIME A WEEK
CHANGING YOUR EATING HABITS
NUTRITION LABEL FACTS
PRODUCE STICKERS
BE AWARE AND DON’T GET CAUGHT
TOO MANY TIMES
HEALTH PROMOTING EASY SNACK FOODS
WAYS TO SAVE MONEY AND EAT WELL
SHOPPING LIST
PREPARATION METHODS FOR OPTIMAL NUTRITION AND SAFETY
FINAL COOKING TEMPERATURES FOR BEEF, LAMB, PORK AND POULTRY
COOKING INFORMATION FOR BEANS, GRAINS,
RICE AND OTHERS
EDIBLE FLOWERS (PETALS)
GOOD RESOURCES
T his information has been collected for the purpose of education only. Please consult a healthcare practitioner for any health problems you may have.
Many foods have yet to be studied in depth and some of the information provided here is historical.
Lack of exercise, exposure to toxins, genetic predisposition and stress all contribute to poor health, however, poor dietary choices play a major role.
The leading preventable cause of death is cardiovascular disease and and the main causes of cardiovascular disease include high blood pressure and high cholesterol which are linked to diet. Healthy foods and exercise can help you save your life.
Foods have the ability to prevent, restore and repair the underlying causes of many diseases better than many drugs and as we age our need for healthy food choices increases.
There are many countries where a particular disease is considerably lower, for example heart disease in Japan and Alzheimer’s in India. This information supports the idea that many diseases are likely caused by nutritional deficiencies.
Vitamins and supplements are not as strictly regulated as pharmaceuticals and there have been many documented reactions causing illness. Whenever possible it is preferable to obtain your vitamins from the food you eat.
Combinations of medicines and supplements can be deadly. Tell your physician about any supplements you are taking and read all the information provided to you by your doctor and pharmacist.
ABOUT THE AUTHOR
PATRICIA RIPENBURG BSc (Agr)
M y interest in foods and nutrition started with a taste for French cooking and continued due to a fascination with health and science.
I managed an Equestrian training center and breeding farm for over 30 years. During this time I bought and sold many horses and I was always amazed at the transformation the horses underwent with improved nutrition and correct exercise. Our horses were rarely sick even though they travelled hundreds and sometimes thousands of miles, competed at many venues and were exposed to coughs and colds. It makes sense that this would be true for people as well.
This book had its beginning several decades ago as a collection of notes that began with cooking discoveries and continued with the health benefits of foods and spices. I was prompted to write this book for family and friends. I was excited by some of the information I found and the ease with which important foods can be incorporated into daily use.
The information contained in this book has been collected for many decades and has been sourced from articles, books, conversations, internet searches, lectures, magazines, news casts, newspapers, television programs and university and course lectures.
I have included some tips and cooking information to assist the cook in providing the healthiest meals. I have not included any recipes as there are so many available in magazines and on line.
At the end of the book I have included a list of current sources of information that the reader may find valuable.
This topic is constantly evolving. Many of the things we thought we knew have been proven wrong. The production and content of many foods have also changed. This book will never be truly finished, as new research will alter our best guesses of today. Finished is just another place to start.
CHAPTER 1
A–FOOD SOURCES OF VARIOUS NUTRIENTS
1. ANTHOCYANIN RICH FOODS
black raspberries, cherries, eggplant, grapes and strawberries
2. ANTIOXIDANT RICH FOODS
avocados, bananas, blood oranges, blueberries, egg yolks (without the white), grapefruit, legumes, lentils, liver, mushrooms, nuts, red wine, soybeans, swiss chard and watermelon
3. BETA-CAROTENE RICH FOODS (SEE VITAMIN A)
4. BETA-CRYPTOXANTHIN RICH FOODS
avocados, cilantro, corn, grapefruit, oranges, papaya, red bell peppers, Serrano peppers and watermelon
5. CALCIUM RICH FOODS
amaranth, bok choy, broccoli, cheese, collard greens, fortified foods and juices (containing calcium citrate and malate), kale, cooked leafy greens, milk, nuts, quinoa, salmon (canned with bones), sardines (canned), sesame seeds, soy milk, spinach, teff, tofu (check the label to make sure calcium was used in its preparation) and yogurt
6. CAROTENOID RICH FOODS
This group contains all fruits and vegetables that are dark green leafy, yellow or orange in colour.–apricots, broccoli, cantaloupe, carrots, cilantro, collards, corn, dark leafy greens, green beans, kale, mango, papaya, peaches, persimmon, pumpkin, red pepper, spinach, squash, sweet potatoes, swiss chard, tomatoes, watermelon, wheat germ and winter squash
7. CHROMIUM RICH FOODS
basil, beef, beer, brewer’s yeast, broccoli, brown sugar, coffee, garlic, grape juice, molasses, oranges, potatoes and turkey
8. COPPER RICH FOODS
cashews, crimini mushrooms, dried beans, dried peas, kale, mustard greens, organ meats, oysters, quinoa, sesame seeds, shellfish, shitake mushrooms, swiss chard, wheat bran and wheat
9. FIBER RICH FOODS
all-bran cereal, almonds, ancient grains, apples (sm.=5g), apricots, artichoke, asparagus, bananas, black beans, blueberries, broccoli-cooked, Brussels sprouts, carrots-raw, cauliflower, chickpeas (1c=10g), collard greens, corn, dark green leafy vegetables, dates, fennel, figs, flaxseed, fruit skins, green beans (1c=4g), kale, kiwi fruit, legumes, lentils, lima beans, nuts, oats, oat bran, oatmeal, oranges, peaches, pears-with skin, peas-cooked, pinto beans, pistachios, popcorn, potatoes with skins, prunes, psyllium seeds, pumpkin, raisins, raspberries (1c=8g), shredded wheat, soybeans, split peas, strawberries, sunflower seeds, sweet potatoes (med=5g), swiss chard, tomato paste, turnip greens, wheat bran and whole grains and whole wheat products
-INSOLUBLE FIBER RICH FOODS
dark green leafy vegetables, fruit skins, nuts, seeds, wheat bran and whole wheat products
-SOLUBLE FIBER RICH FOODS
This category includes most fruits, vegetables and whole grains.–
almonds, apples, barley dried beans and peas, carrots, citrus fruits, eggplant, flax seed-fresh ground, kidney beans, lentils, mangos, nuts, oats and oat bran, okra, onions, oranges, parsnips, pecans, pears, peas, potatoes, prunes, psyllium seeds, rye and soybeans
10. FLAVONOID RICH FOODS
apples, apricots, blackberries, black tea, blueberries, broccoli, buckwheat, capers, celery, chives, citrus fruit, cocoa, coriander-fresh, dill, grapes-fresh, green tea, hot peppers, kale, kumquats, onions-raw, red cabbage, red currants, raspberries, red wine, scallions-raw, snap beans, spinach-raw, strawberries, tomatoes and watercress
11. GLYCINE RICH FOODS
beans, dairy, fish and meat
12. FERMENTED FOODS
kimchi, kombucha, miso, pickled vegetables, sauerkraut, soy sauce, tempeh, Tabasco and vanilla
13. FISTIN RICH FOODS
grapes, green tea, mangos and strawberries
14. FLAVONOID RICH FOODS
apples, apricots, berries, black beans, black tea, broccoli, buckwheat, cabbage, capers, celery, chives, citrus zest, cocoa, coriander-raw, dark chocolate, kumquats, onions, parsley, pears, pinto beans, raspberries, red cabbage, red currants, red wine, scallions-raw, snap beans, spinach-raw, tomatoes and watercress
15. FOLATE RICH FOODS
apples, asparagus, avocados, baked beans, bananas, beets, broccoli, celery, chickpeas, dried beans, fortified breakfast cereal, fruits especially citrus fruits, green peas, leafy green vegetables, legumes, lentils, liver, melons, mushrooms, nuts, peas, rice, sunflower seeds, tomato juice and fortifies whole grains
16. IRON RICH FOODS
The body does not readily absorb the iron in plants but vitamin C containing foods will increase the absorption.–almond butter, apricots, beans (black, garbanzo, kidney, navy, pinto and soy), blackstrap molasses, bran flakes, broccoli, brown rice, Brussels sprouts, fortified cereals, cooked leafy greens, lentils, lean meat, oatmeal, prune juice, raisins, sunflower seeds, tempeh, tofu and watermelon
17. ISOTHIOCYANTE RICH FOODS
green cruciferous vegetables–chicory, endive, escarole and parsley
18. KAEMPFEROL RICH FOODS
apples, beans, broccoli, Brussels sprouts, cabbage, capers, cauliflower, chives, cress, dill, dock, endive, gooseberries, grapefruit, grapes, kale, kohlrabi, leeks, parsley, scallions, onions, radishes, rutabagas, spinach, strawberries, tea, tomatoes, turnip greens and watercress
19. LUTEIN RICH FOODS
Eggs may be the best source of this antioxidant nutrient as the cholesterol and choline contained in the yolk increase the availability.–beet greens, broccoli, Brussels sprouts, collard greens, chicory, corn, eggs, endive, fatty fish, green bell peppers, kale, mustard greens, parsley, peas, romaine, spinach (cooked), squash, swiss chard, turnip greens, walnuts and zucchini
20. LYCOPENE RICH FOODS
apricots, guava, mango, papaya, pink grapefruit, cooked tomatoes and tomato products, and watermelon, which can slow ageing by reducing cellular inflammation.
21. MAGNESIUM RICH FOODS
amaranth, almonds, avocado, bananas, beans–especially black beans, broccoli, brown rice, cheese dark green leafy vegetables, fish–especially halibut, fortified cereals, kelp, kidney beans, legumes, lentils, millet, nuts–especially almonds, cashews and peanuts, oatmeal, oysters, peanut butter, skin-on baked potatoes, pumpkin seeds–especially pumpkin seeds, quinoa, raisin bran, sesame seeds, shellfish, shredded wheat, soybeans, spinach, teff, tofu, walnuts, wheat germ, whole grains, whole wheat bread, yeast and yogurt
22. MELATONIN RICH FOODS
almonds, bananas, barley, cherries, daikon, ginger, grapes, oats, rice, sunflower seeds, cherries–Montmorency cherries contain almost 6 times the melatonin as regular cherries, tomatoes and turkey
23. MYROSINASE
Myrosinase-rich spices are horseradish, mustard and wasabi.
24. NON-STARCHY VEGETABLES
asparagus, beans, bell peppers, broccoli, Brussels sprouts, cabbage, cucumber, eggplant, radishes and zucchini
25. OMEGA-3 RICH FOODS
-DHA AND EPA–Pickled herring have the highest content of the commonly eaten fish.–algae, avocados, chia seeds, fatty fish (Alaskan char, catfish, halibut, herring, mackerel, salmon, sardines, trout, tuna and whitefish), flaxseed-ground, hemp seed, krill and fish oil, olive oil, pecans, soybeans and walnuts
-ALA SOURCE–chia seeds, flaxseed, olive and soybean oils and walnuts
26. POTASSIUM RICH FOODS
apricots, artichokes, avocados, bananas, beans, beets, black beans, bok choy, broccoli, Brussels sprouts, cantaloupe, carrots, cauliflower, celery, collard greens, crimini mushrooms, cod, cow’s milk, dried fruit, edamame, fennel, figs, goat’s milk, grapefruit, green beans and peas, guava, halibut, kidney beans, kiwi, legumes, lima beans, meat, mustard greens, nectarines, oranges, papaya, peaches, potatoes with skin-on, poultry, prunes, raisins, raspberries, romaine, snapper, squash, strawberries, sweet potatoes, swiss chard, tomatoes and tomato products, white beans, yams, yogurt,
27. PROBIOTICS
They are found in cultured foods such as acidophilus milk, kefir, kimchi, kombucha, miso, natural sour pickles and sauerkraut.
28. QUERCETIN RICH FOODS
apples, apricots, black and green tea, blueberries, blackberries, broccoli, capers, cherries, citrus fruits, grapes, leafy greens, leeks, olive oil, onions, parsley, raspberries, red grapes, strawberries and red wine
29. RESVERATROL
dark chocolate, red grapes, red grape juice, red wine, tomatoes and peanuts
30. SELENIUM RICH FOODS
astragalus, barley, brazil nuts (are very high 1-2 nuts=136mg), brown rice, butter, ginseng, calf’s liver, chicken, cod, eggs, fish, garlic, grass fed beef, kelp, lamb, legumes, liver, mushrooms, mustard seeds, nettle, shellfish, oats, oranges, pork, salmon, shrimp, snapper, tuna (3 oz.=63mg), turnips, turkey, wheat germ and whole grains and yogurt
31. TRYPTOPHAN RICH FOODS
bananas, chia seeds, chicken, calf’s liver, halibut, kale, lamb, millet, pumpkin seeds, salmon, shrimp, soybeans, tuna, turkey and venison
32. VITAMINS
It is far more important to obtain your vitamins from the foods you eat than to take vitamin pills. It is important not to overdo it with any vitamin. Studies show that long-term use of high-dose beta-carotene supplements is associated with an increase in risk of lung cancer in smokers and former smokers. Also excessive retinol and low vitamin D can weaken bones and increase the risk of fractures.
33. VITAMIN A RICH FOODS–RETINOIDS, CAROTENOIDS (ALPHA AND BETA-CAROTENE)
There are 2 forms of vitamin A and they provide different types of health benefits. Retinoids come from animal sources, which are very bioavailable and can build up in the body. The Carotenoids alpha and beta-carotene come from vegetable sources and must be converted to vitamin A in the body. SOURCE: apricots, butter, dark green or orange foods, eggs, cantaloupe, carrots–raw, cod liver oil, collar greens, kale, liver, melons, peaches, pumpkins, romaine, spinach, squash, sweet potatoes, wheat germ, and whole or fortified milk and breakfast cereals
34. VITAMIN B1 RICH FOODS–THIAMIN
apples, asparagus, Brussels sprouts, cereals, crimini mushrooms, flour, kidney beans, liver, navy beans, peanuts, peas, pork, potatoes, romaine, seafood, tuna and whole grains
35. VITAMIN B2 RICH FOODS–RIBOFLAVIN
apples, asparagus, grass-fed beef, cereals, chard, collards, cranberries, crimini mushrooms, dairy products, eggs, enriched bread, lamb, liver, leafy greens vegetables, mustard greens, pork, romaine, yogurt and whole grains
36. VITAMIN B3 RICH FOODS–NIACIN
chicken, dried beans, faro, fish, grass-fed beef, liver, nuts, peanuts and whole grains
37. VITAMIN B6 RICH FOODS–PYRIDOXINE
avocados, bananas, chicken, chickpeas, dairy products, dried beans, eggs, fish–especially halibut, salmon and tuna, grass-fed beef, lentils, liver, pork, potatoes with skin, seafood, soybeans, sunflower seeds, wheat germ, whole grains and yeast
38. VITAMIN B7–BIOTIN
avocados, bananas, egg yolks, grapefruit, legumes, liver, mushrooms, nuts, soy beans, swiss chard and watermelon
39. VITAMIN B9–FOLATE OR FOLIC ACID
apples, asparagus, avocados, baked beans, bananas, beets, broccoli, celery, chickpeas, dried beans, fortified breakfast cereal, fruits especially citrus fruits, green peas, leafy green vegetables, legumes, lentils, liver, melons, mushrooms, nuts, peanuts, rice, romaine, spinach, sunflower seeds, tomato juice and fortified whole grains
40. VITAMIN B12–COBALAMIN RICH FOODS
grass-fed beef or bison, fortified cereal, cheese, clams, dairy–milk products and yogurt, eggs, fatty fish, fortified vegetarian foods, fresh tuna, mackerel, nutritional yeast, organ meats, poultry, salmon, shellfish, soy milk, fortified vegetarian foods and supplements that provide B12 in its free form that does not require the stomach’s gastric acid for separation
41. VITAMIN C RICH FOODS
raw vegetables and fresh fruits such as; apples, apricots, asparagus, bananas, bell and chili peppers, beets (steamed), black currents, broccoli, Brussels sprouts, cabbage, cantaloupe, cauliflower, citrus fruits, dark green leafy vegetables, eggs, grapefruit, guava, jicama, kelp, kiwi, leeks, lemons, lettuce, mangos, peaches, papaya, potatoes (baked with skin-on), strawberries, tomatoes and watermelon
42. VITAMIN D3 RICH FOODS
The best source is 15 minutes of sun exposure to 40% of the body before the application of sunscreen. Dark skinned people need longer exposure.–fish oils, salmon-wild (I serving = 1,000mg), tuna and mackerel–Small amounts are also found in beef liver, cheese, cod liver oil, egg yolks, shrimp, fortified bread, cereals, milk and dairy products and cereals and mushrooms that have been exposed to UV light
43. VITAMIN E RICH FOODS
ancient grains, almonds, apples, avocados, broccoli, egg yolks, green vegetables that are eaten with healthy fats to assist with absorption, kelp, lobster, nuts, olives, parsley, papaya, salmon, seeds, shrimp, soybeans, tuna, turnip, vegetable oils, wheat germ and whole grains
44. VITAMIN K1 RICH FOODS
vegetables and vegetable oils
45. VITAMIN K2 RICH FOODS
chicken (dark meat), some hard cheeses, eggs, meat and fermented foods
46. VITAMIN E RICH FOODS
ancient grains, broccoli, egg yolks and green vegetables with fats, lobster, nuts, olives, parsley, papaya, salmon, seeds, shrimp, soybeans, spinach, tuna, turnip, vegetable oils, wheat germ and whole grains.
47. WHITE FRUITS AND VEGETABLES
apples, bananas, cauliflower, cucumber, mushrooms and pears
48. ZEAXANTHIN RICH FOODS
beets, chard stems, corn, orange bell peppers, rhubarb, squash, tangerines and spinach
49. ZINC RICH FOODS
almonds, black-eyed peas, brazil nuts, chicken, chickpeas, dried beans, faro, fortified cereal, grass-fed beef, lamb, lentils, maple syrup, meat, nuts and nut butters, oysters, pumpkin seeds, sesame seeds, shellfish, soy products, turkey, wheat germ, whole grains and yogurt
B. HELPFUL FOOD LISTS
The information listed here is not offered as medical advice but to provide you with the opportunity to use foods to improve your health.
1. THE RISK FACTORS FOR ALZHEIMER’S AND THE FOODS THAT REDUCE THEM
RISK FACTORS
AGE
We accumulate beta-amyloid as we age and the risk of Alzheimer’s doubles every ear after the age of 65.
CARDIOVASCULAR DISEASE
80% of those with Alzheimer’s also have cardiovascular disease. Cholesterol encourages the production of beta-amyloid and places the brain under even more stress. High blood pressure and plaque in the blood vessels make then less efficient at delivering oxygen to the brain.
DIABETES
A Japanese study found that people with diabetes, especially type-2 diabetes were twice as likely to develop Alzheimer’s. Those with diabetes had inferior visual working memory and word fluency scores. It is thought that the damaged blood vessels of diabetics have a hard time delivering glucose and oxygen to the nerves of the brain.
DIET
Alzheimer’s has increased in all age groups since the 1970’s. It has been demonstrated that those people with consistently worse cognitive performance had a higher intake of fast food, trans-fats and other poor dietary choices. A well-publicized study found that those consuming a Mediterranean diet were at the lowest risk of developing Alzheimer’s.
AVOID
HYDROGENATED, MODIFIED AND TRANS-FATS
Nitrosamines are the