IPL'S LETS GET FIT~HEALING FOODS part 2

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Artichokes are low in calories, with only 60 calories for one medium cooked globe and fat-free. It is a natural diuretic, a digestive aid, and provides nutrition to health-promoting bacteria in the intestinal tract. Some studies suggest that fresh artichokes help control blood sugars in diabetics and lower cholesterol levels thus warding off arteriosclerosis. Although artichokes have a high amount of natural sodium, they are still lower than most processed foods, and are also good sources of fiber, potassium and magnesium. Some claim an extended period of eating artichokes when in season will result in a cleaning and detoxification of the body.
Don't let the thorny leaves of the artichoke discourage you. Within this member of the thistle family lies a treasure for the palate and a boon to the body. Spring is prime time for artichokes.
The ancients considered artichokes to have many benefits. Artichokes, including leaves, were thought to be an aphrodisiac, a diuretic, a breath freshener and even a deodorant. Decoctions of artichoke leaves have been used as blood cleansers, cholerics, to improve bile production and secretion and to detox the liver and the skin. The new information about phytochemicals contained in vegetables and fruits is confirming some of these ancient claims. Research is now underway to determine the phytochemicals in artichokes, and work continues to define the role these phytochemicals play in maintaining good health and preventing disease.

Current research is showing benefits to the liver from cynarin, a compound found in the artichoke's leaves. Silymarin is another compound found in artichokes that has powerful anitoxidant properties and may help the liver regenerate healthy tissue.
Artichokes are nutrient dense, so, for the 25 calories in a medium artichoke, you're getting 16 essential nutrients!
Artichokes provide the important minerals magnesium, chromium, manganese, potassium, phosphorus, iron and calcium. For example, that 25 calorie artichoke provides 6% of the Recommended Daily Value of phosphorus, 10% of magnesium, 8% of manganese, 10% of chromium, 5% of potassium, 4% of iron and 2% of calcium and iron.
In addition to all these important minerals, artichokes are a good source of fiber (12% of the RDV), vitamin C (10% of the RDV), and folate (10% of the RDV).
Artichokes are low in calories and sodium, have no fat and no cholesterol.
All this means that artichokes, as a part of a well balanced, high-fiber diet, can help reduce the risk of certain types of heart disease, cancers and birth defects.

AVOCADO

But cut one open and you'll taste why avocados have entranced diners since emerging from Central America thousands of years ago. Satiny, silky, sensuous, smooth -- all the adjectives that avocado growers and promoters use for the homely fruit apply. Indeed, avocados are sort of like a creamy dairy product that grows on trees. They contain a surprising amount of fat -- about 15 grams per half -- but fortunately almost all of that is the monounsaturated fat (the same kind found in olive oil) that is thought to be good for the heart. They're also loaded with potassium, fiber and disease-fighting nutrients.Known for their deliciously rich flavor, California avocados are also rich in phytochemicals -- natural plant nutrients that help protect against a variety of cancers and diseases. .....Research shows that avocados rank highest in the following phytochemicals and nutrients among the 20 most frequently consumed fruits:

Lutein – protects against prostate cancer and eye disease such as cataracts and macular degeneration.
Vitamin E -- a powerful antioxidant known to slow the aging process and protect against heart disease and various forms of cancer.
Glutathione – functions as an antioxidant like vitamin E to neutralize free radicals that can cause cell damage and lead to disease.
Beta-sitosterol – lowers blood cholesterol levels. Avocados contain four times as much beta-sitosterol as oranges, previously reported as the highest fruit source of this phytochemical.
Monounsaturated fats – heart-healthy fats proven to help lower LDL (bad) cholesterol and boost HDL (good) cholesterol.
Folate – promotes healthy cell and tissue development. Folate is especially important for woman of childbearing age as it helps protect against birth defects.
Potassium – helps balance the body’s electrolytes. Avocados contain 60 percent more potassium than bananas.
Magnesium – helps produce energy and is important for muscle contraction and relaxation.
Fiber – lowers cholesterol and reduces risk of heart attack.
Many people are surprised to learn that avocados are a fruit. They love the taste of avocados but do not realize they are so rich in nutrients and phytochemicals. The avocado’s unique nutrient profile makes them a stand out among commonly eaten fruits.


BARLEY

For many centuries humans have used the barley plant (both the seeds and leaves) as food and medicine. A source for B vitamins, vitamin E, and folic acid, barley seeds are also ground into flour for baking or processed for use as a cereal. Malt sugar, another common derivative of barley is made and used as a natural laxative. Many people associate barley with the making beer, but in other parts of the world it is a primary grain for food. In Asia, barley seeds are fermented and added to soybeans, salt, and seaweed for flavoring food. For medical use barley is being researched for it ability to treat diabetes, high cholesterol, and obesity. Some evidence suggests that barley seed products in the diet may improve blood sugar levels in individuals with diabetes, possibly because the fiber in barley seeds delays stomach emptying and slows down the absorption of carbohydrates from foods. Like oatmeal, barley seeds contain both soluble and insoluble types of fiber that may help to lower cholesterol. Studies have shown that individuals with barley in their diet experienced reductions in their total cholesterol, low-density lipoprotein (LDL, the "bad" cholesterol), and triglyceride levels. Additionally, barley may assist in weight loss in that it acts as an appetite suppresent making people feel like they have eaten more than they really have. Barley seeds may also protect against colon cancer.

Fibre - Barley is a good source of both soluble and insoluble fibre. At a time when consumers are being encouraged to increase fibre and grain intake, barley foods or barley components added to other foods are a useful way to meet nutritional goals.
One of the theories for the hypocholesterolemic effect is that the soluble fibre becomes viscous in the intestinal tract, thus interfering with the absorption of dietary cholesterol and fat.
Tocotrienols - Barley has high concentrations of tocotrienols, compounds which act as antioxidants, and are capable of reducing serum LDL-cholesterol (one of the risk factors in cardiovascular disease). Tocotrienols act by repressing the activity of the first rate-limiting enzyme (HMG-CoA Reductase) in the liver, thus reducing cholesterol synthesis.
Beta-glucan - Beta-glucans are carbohydrates distributed throughout the grain, with slightly higher concentrations in the outer layers of the kernel. "Waxy" barley varieties are higher in beta-glucans than other barleys. High beta-glucan levels in the waxy barley was believed to be one of the reasons for the improved blood glucose and lipid levels among diabetics in the clinical trial at the University of Alberta.
Barley is available in many forms: flour, flakes, and pot and pearl barley. It is easily added to the diet by baking with it, adding it to casseroles and soups, and using in porridge. It is an extremely versatile grain.

BEANS - LEGUMES

Legumes, also known as dried beans and pulses, are the edible seeds that grow in pods on annual plants, bushes, or vines of the Leguminosae family. The seeds can be eaten fresh, sprouted, dried and ground into flour, or prepared in countless other ways. Legumes are often cooked in combination with grains, because when the amino acids they contain are combined this way they provide complete protein. Leading members of the legume family include beans (Phaseolus), lentils (Lens), and peanuts (Arachis). Beans are a Nutritional Power House When separating the "haves" from the "have nots" on the playing field of nutrition, beans line up as first-string all-stars. Beans are found in two places on the USDA's Food Guide Pyramid - with high-protein foods such as meat, eggs, poultry and fish, and also with vitamin-rich vegetables. The double dose of nutrition packed into beans make them a "must have" in the daily diet.

Beans are an extremely beneficial component in all diets because they are high in complex carbohydrates, protein and dietary fiber, low in fat, calories and sodium, and completely cholesterol-free. As little as a half-cup of beans added to the daily diet can be very helpful in reaching important nutrition goals.
Protein Beans are an excellent, non-fat source of protein. Just one cup of beans provides as much as 16 grams of protein.
Beans are loaded with complex carbohydrates - the nutrient that provides energy to the muscles and brain. Just one cup of beans can provide 15 percent of the carbohydrates needed daily. Plus, beans have the best type of carbohydrate for maximum energy - low or moderate glycemic index carbohydrates. Beans and other carbohydrates with a low to moderate glycemic index have the unique ability to provide energy over a longer period of time by being slowly released into your bloodstream to provide sustained energy. A benefit for diabetics.
Beans are one of the best sources of dietary fiber, containing both insoluble and soluble fiber. Insoluble fiber, generally thought of as "roughage" that moves quickly through the digestive system, is important in our diets because it helps promote a healthy digestive tract and can reduce the risk of some types of cancer. During digestion, soluble fiber forms a gel-like substance, which helps the body handle fats, cholesterol and carbohydrates. Soluble fiber plays a role in helping to lower blood cholesterol levels, one of the main risk factors for the development of cardiovascular disease. A high-fiber diet helps control diabetes and maintain healthy blood glucose levels.
Calcium The recommended calcium intake for adults is 1,000 mg per day. A half-cup of beans provides as much as eight percent of the recommended daily allowance for calcium. Calcium is necessary to maintain bones and help prevent osteoporosis, a decrease in bone density that can lead to fractures and disability.
Potassium Beans contain an abundance of potassium, which may help reduce your risk of high blood pressure and stroke. Just one-half cup of cooked dry beans contains as much as 480 mg of potassium. Plus, dry-packaged beans are naturally low in sodium, with no more than 5 mg of sodium in a one-half cup serving.
Folate an important B vitamin that provides many health benefits. Of all foods, dry beans are the best source of folate. Ccooked dry beans provides, on average, 264 mcg of folate. Studies show that folate may help reduce the risk of certain birth defects, like spina bifida (a potentially crippling defect in which the spinal cord is not completely encased in bone) and anencephaly (a fatal defect in which a major part of the brain never develops).

BLUEBERRIES

With flavors that range from mildly sweet to tart and tangy, blueberries are nutritional stars bursting with nutrition and flavor while being very low in calories. Blueberries are at their best from May through October when they are in season. Blueberries are literally bursting with nutrients and flavor, yet very low in calories. Recently, researchers at Tufts University analyzed 60 fruits and vegetables for their antioxidant capability. Blueberries came out on top, rating highest in their capacity to destroy free radicals. Packed with antioxidant phytonutrients called anthocyanidins, blueberries neutralize free radical damage to the collagen matrix of cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer. Anthocyanins, the blue-red pigments found in blueberries, improve the integrity of support structures in the veins and entire vascular system. Anthocyanins have been shown to enhance the effects of vitamin C, improve capillary integrity, and stabilize the collagen matrix (the ground substance of all body tissues). They work their protective magic by preventing free-radical damage, inhibiting enzymes from cleaving the collagen matrix, and directly cross-linking with collagen fibers to form a more stable collagen matrix.Visionary FruitExtracts of bilberry (a variety of blueberry) have been shown in numerous studies to improve nighttime visual acuity and promote quicker adjustment to darkness and faster restoration of visual acuity after exposure to glare. This research was conducted to evaluate claims of bilberry's beneficial effects on night vision made by British Air Force pilots during World War II who regularly consumed bilberry preserves before their night missions. Better Brain with Blueberries In animal studies, researchers have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia. Researchers found that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging rats, making them mentally equivalent to much younger rats.




BROCCOLI

Recent research indicates that Broccoli contains a substance called Sulforaphane that has been shown in animal studies to dramatically reduce the number, size, and reproduction of malignant tumors, as well as delay the onset of these tumors. This appears to relate directly to cancer risk in humans, particularly in breast, stomach, colon, rectal, and lung cancers, and it is believed to be a powerful preventative for these diseases. It is also rich in fiber, carotenoids, and vitamin A, vitamin C and vitamin K, (which is a known stomach and colon cancer preventative).

Due to it's high levels of vitamin C, beta carotene, and fiber, Broccoli is a powerful antioxidant that is believed to prevent damage to cells caused by free radicals, which are believed to be a factor in cancers, Alzheimer's disease, heart disease, arthritis, and in the aging process itself, suggesting that a diet high in these substances may prevent or at least minimize the effects of these diseases.

Broccoli is a powerful anti-carcinogen, since it stimulates the body to produce its own cancer-fighting substances. But broccoli doesn't stop there; it can also help prevent cataracts, heart disease, arthritis, ulcers, and viruses. The best way to prepare and eat broccoli is to steam it or eat it raw.


BRUSSEL SPROUTS

You either hate 'em or you love 'em. You can buy them loose and they'll be good, but if you can find them on the stalk, that is the way to get them at their very best because they are still pulling nutrients from the stalk. Brussels sprouts are the cabbage variety BRASSICA OLERACEA GEMMIFERA. The genus BRASSICA includes 40 or more species including cabbage, broccoli, cauliflower, collards, kale, kohlrabi, pe-tsai, rape, rutabaga and turnips to name a few. When selecting Brussels sprouts on the stalk, make sure the stalk is green and that the Brussels sprouts are also green, free from any yellowing whatsoever. When selecting them loose in bulk, larger is not always better as smaller sprouts are usually milder and sweeter. Fresh sprouts can be sautéed in extra virgin olive oil with a couple cloves of garlic, or used in soups or stews. Always cook them al dente for the best flavor and to retain the nutritional value. Cooked sprouts are good sprinkled with lemon juice and nutmeg, seasoned with mustard and dill, or combined with cooked chestnuts and tossed with margarine. Very young, tender sprouts can be eaten raw for dipping. A tip to keep them from smelling up the kitchen when you cook them is to add some celery to the water.

Besides calcium and vitamins A, C, and E, Brussels sprouts are also a good source of fiber, folic acid, and a variety of phytochemicals including sulphoraphane, and indoles.


CABBAGE

A diet rich in cruciferous vegetables - cabbage, broccoli and Brussels sprouts - protects against lung cancer. Many health claims have been made for cruciferous vegetables, which contain high concentrations of isothiocyanates which prevent lung cancer by increasing the excretion of tobacco-derived toxins. The level of isothiocyanates in the body is controlled by two genes - GSTM1 and GSTT1 - which determine how quickly they are eliminated. People with inactive forms of these genes have higher levels of isothiocyanates because they do not produce the enzymes that break them down. However, the protective effect only works in people who have inactive versions of one or both of two specific genes - about half of the population. Among those with the inactive genes who ate cabbage or its relatives at least once a week, the risk of lung cancer was cut by a third. The effect is seen only in smokers. Among non-smokers, in whom lung cancer is rare, there was no difference between those who ate cabbage and those who did not.

Cabbage is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Vitamin A, Thiamin, Riboflavin, Calcium and Potassium, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Vitamin B6, Folate and Manganese.

The Bad This food is very high in Sodium, and a large portion of the calories in this food come from sugars.


CARROTS

Carrots are an excellent source of antioxidant compounds, and the richest vegetable source of the pro-vitamin A carotenes. Carrots' antioxidant compounds help protect against cardiovascular disease and cancer and also promote good vision, especially night vision.

Carotenoids and Heart Disease High-carotenoid diets are associated with a reduced risk of heart disease. In one study that examined the diets of 1,300 elderly persons in Massachusetts, those who had at least one serving of carrots and/or squash each day had a 60% reduction in their risk of heart attacks compared to those who ate less than one serving of these carotenoid-rich foods per day.
VISION Beta-carotene helps to protect vision, especially night vision. After beta-carotene is converted to vitamin A in the liver, it travels to the retina where it is transformed into rhodopsin--a purple pigment that is necessary for night-vision. Plus beta-carotene's powerful antioxidant actions help provide protection against macular degeneration and the development of senile cataracts--the leading cause of blindness in the elderly.
Carrots are by far one of the richest source of carotenoids Just one cup provides 16,679 IUs of beta-carotene, more than 250% of the RDA, and 3,432 REs (retinol equivalents), or roughly 686.3% the RDA for vitamin A. High carotenoid intake has been linked with a 20% decrease in postmenopausal breast cancer and an up to 50% decrease in the incidence of cancers of the bladder, cervix, prostate, colon, larynx, and esophagus. Extensive human studies suggest that a diet including as little as one carrot per day could conceivably cut the rate of lung cancer in half. Scientists now think that carrots' protective effects are the result of a team effort among several substances abundant in carrots, including alpha-carotene--another, less publicized carotenoid. A recent National Cancer Institute study found lung cancer occurence was higher in men whose diets did not supply a healthy intake of alpha-carotene.
Carotenoids and Blood Sugar Intake of foods such as carrots that are rich in carotenoids may be beneficial to blood sugar regulation. Research has suggested that physiological levels, as well as dietary intake, of carotenoids may be inversely associated with insulin resistance and high blood sugar levels.
Falcarinol in Carrots Protects against Colon Cancer Although best known for their high content of beta carotene, carrots also contain a phytonutrient called falcarinol that may be responsible for the recognized epidemiological association between frequently eating carrots and a reduced risk of cancers.
Protection against Emphysema A common carcinogen in cigarette smoke, benzo(a)pyrene, induces vitamin A deficiency. A diet rich in vitamin A can help counter this effect, thus greatly reducing emphysema. Vitamin A's protective effects may help explain why some smokers do not develop emphysema. The implications are that those who start smoking at an early age are more likely to become vitamin A deficient and develop complications associated with cancer and emphysema. And if they have a poor diet, forget it. Protect yourself by making sure the foods rich in vitamin A (carrot's beta-carotene is converted in the body into vitamin A) are a daily part of your healthy way of eating.

CHERRIES

Sweet cherries Nutritionally speaking, their benefits are well valued: good source of the antioxidant, vitamin C and fiber; low in fat, including saturated fat; and sodium- and cholesterol-free. In any meal or snack, a serving of sweet cherries contributes good nutrition to any healthy eating score, with a modest amount of calories. Great for fitness-minded consumers!

Today's research is stepping beyond nutrients to uncover the phytonutrient story of sweet cherries--and how these bioactive nonnutritive plant substances contribute to health promotion and disease prevention.
Sweet Cherries: Their Phytonutrient 'Score'

What's in sweet cherries? Although data on the phytonutrient composition is incomplete, research evidence has identified significant levels of phenolic compounds and other phytonutrients with antioxidant capacity.

One measure of antioxidant capacity in food is its ORAC (Oxygen Radical Absorbance Capacity) score. Cherries are among the ten highest ORAC fruits that are reported in tests by USDA's Agricultural Research Service (ARS). The ORAC score of sweet cherries is high--580 (for about 3.5 ounces)-- similar to many citrus fruits, but significantly less than berries; ARS reports a general score for cherries of 670. Studies suggest that eating plenty of high-ORAC foods can raise the antioxidant power of blood 10 to 25 percent. (Note: besides antioxidant substances, other plant substances or combinations of plant substances may also account for the benefits of high ORAC foods.)


Phenols Because of their antioxidant activity, phenolic compounds in fruits and vegetables have generated a great deal of interest. Phenols, including flavonoids, protect body cells against ('anti-') the damage caused by oxygen ('oxidation') that's released as a by-product of energy metabolism. A small amount of released oxygen becomes part of highly reactive free radicals, which attack and damage body cells to get the missing electron they need. Antioxidants protect by contributing an electron of their own. In so doing, they neutralize free radicals and help prevent cumulative damage to body cells and tissues.

Much of the total antioxidant activity of fruits and vegetables is related to their phenolic content, not only to their vitamin C content. Research suggests that many flavonoids are more potent antioxidants than vitamins C and E.


Quercetin Cherries are relatively high in a flavonoid called quercetin. A serving of processed cherries has about about 3 milligrams of quercetin for 3.5 ounces of processed cherries. Because processing concentrates the quercetin, processed cherries have about twice the amount of quercetin as fresh cherries.

Research on quercetin--specifically on quercitrin and isoquercitrin--has revealed that the profile of these flavonoids varies among different types of cherries. Sweet cherries and tart Montmorency cherries are similar in their isoquercitrin content; however, tart cherries have a significantly higher amount of quercetin. Quercetin, the most commonly consumed flavonoid, is reported to have a strong antioxidant capacity. It has been studied for its potential health benefits, particularly for its relation to blood clotting and its role in reduced risk for heart attack and stroke.


Anthocyanins Fruit pigments, which account for the varying colors of cherries and berries, guava and citrus, have been described as a potential 'mother lode in a gold mine of antioxidants': among the pigments, the rich red hue of sweet cherries contributed by anthocyanins. Cherries have a high ORAC score, which seems to be correlated with their anthocyanin content. Not surprisingly, the darker the cherry, the higher the anthocyanin content. The range is about 80 to 300 milligrams of anthocyanins in 3.5 ounces (100 grams) of pitted dark cherries, compared with 2 to 40 milligrams of anthocyanins in the same amount of light-colored cherries.

Research suggests that processing degrades the anthocyanin content of cherries, reporting a loss of more than 50 percent of anthocyanins in cherries during 6 months of frozen storage.


Ellagic Acid Cherries contain yet another phenolic compound, ellagic acid. Found in many fruits, ellagic acid may help the growing plant fight microbial infection; it's also part of cancer-preventing drugs.


Perillyl Alcohol Another classification of phytonutrients, terpenes (which include the well-known carotenoids) also work as powerful antioxidants. Monoterpenes are found in the essential oils of fruits; cherries are reported to be a significant source of the monoterpene perillyl alcohol. Some dietary monoterpenes are reported to show antitumor activity.


Melatonin You've seen melatonin tablets, sold on the supplement shelf, perhaps in a 500-microgram tablet with a cherry flavor. Did you know: melatonin is found naturally in food as well! In fact, cherries are a significant source, with tart cherries supplying more than sweet cherries. For 100 grams (about 3.5 ounces) of dried cherries, tart Montmorency cherries contain 27 milligrams of melatonin compared with 7 milligrams in sweet cherries. Although known for its potential as a sleep enhancer, its reported that melatonin also possesses high antioxidant activity, perhaps being more effective than vitamin E in scavenging peroxyl radicals, one type of free radical.

Unlike antioxidant vitamins, melatonin is soluble in both water and fat, perhaps enhancing its capacity as an antioxidant.


Beta-sitosterol . Cherries contain beta-sitosterol--a phytosterol, or plant sterol, found in fruits, such as avocados, bananas, apples, cantaloupes, grapes, and plums, as well as cherries. High phytosterol intake may be linked to lower blood cholesterol levels.


Fiber An undigestible carbohydrate, fiber offers a functional health benefit, as well. Like other fruits, cherries supply fiber: 10 cherries contain about 1.6 grams of fiber (1.1 grams of insoluble fiber and 0.5 grams of soluble fiber.) For healthy adults, 20-35 grams of fiber daily are advised. A high-fiber diet is linked to reduced risks for many health problems, including some cancers and heart disease


CHILI PEPPERS
Why does 75% of the world’s population include chilies in their diets?
We know the Pueblo Indians and Spanish settlers valued chilies as a natural digestive, herbal medicine and disinfectant for wounds. Capsaicin found in chilies has provided relief for people suffering from arthritis, acne, motion sickness, ulcers, and more. Capsaicin has been associated with many cures that include lowering blood pressure, reducing cholesterol and warding off strokes and heart attacks, speeding up metabolism, treating colds and fevers, preventing cancer and pain control. Capsaicin is a flavorless, odorless chemical concentrated in the veins of chiles and peppers.

Reduced Blood Clot Incidence

Long used as a food spice and an aid to digestion, red chilies or cayenne peppers were once thought to aggravate stomach ulcers. This fear has been discounted by researchers who became excited by studies that indicated that capsicum could help prevent the formation of dangerous blood clots. Now new research is focusing on this spices ability to act as an anti-inflammatory agent, and aid in controlling pain. Researchers in Thailand first noticed that people who consume large amounts of red chili peppers experienced a lower incidence of thrombo-embolism, or potentially dangerous blood clots. Scientists then looked at the medical records of countries where hot spicy foods were regularly consumed, and found that people who eat a diet high in red peppers experience a much lower incidence of blood clotting diseases. Scientists have now concluded that capsicum does indeed possess fibrinolytic activity, meaning that it is able to break down blood clots.

Pain Relief

In addition to preventing the formation of blood clots, researchers have also discovered that a topically applied cream containing capsicum could help control some types of chronic skin pains. Now available in the form of a prescription drug, capsicum ointment is applied to the skin to aid in controlling the pain associated with herpes zoster, also known as shingles, as well as neuralgia and postoperative amputation trauma. The active ingredient in Capsicum is a compound called capsaicin that functions to deplete 'substance P', which is involved in the transmission of pain from the skin to the spinal cord. By blocking substance P, capsaicin acts as a dramatic and long-lasting anesthetic bringing relief to almost 75 percent of patients tested with the cream. It can take as long as three days from first application to begin to deplete substance P from the peripheral nerves. Taken internally to aid digestion, red peppers should be consumed slowly to avoid distress. Be careful to avoid getting Capsicum products in the eyes, as this can be extremely painful.

Reduced Cancer Death Rate

In the countries where diets are traditionally high in capsaicin, the cancer death rates for men and women are significantly lower than they are in countries with less chili pepper consumption (World Health Organization statistics). When capsaicin was administered to rats receiving carcinogenic agents, the incidence of certain tumors was decreased over controls. Capsaicin has been found to preferentially inhibit the growth of cancer cells in laboratory studies.

Check out more of the benefits to adding chilies to your diet below.


Chile is an excellent source of beta carotene, foliate, potassium, and vitamin E and is a very powerful decongestant.
Chile helps to burn calories by increasing the metabolic rate.
Chile contains very high amounts of vitamin C, especially when raw. The later the chile is harvested, the higher the vitamin C content.
Chile is great for low sodium diets.
Chile battles high cholesterol… cholesterol is absorbed through "plant tissue."
Chile plus starch provides necessary fiber without the added calories.
Chile dishes are now being eaten in every region of the United States and more people discover the taste and benefits of chile each day.
Chile can be used in almost any meal imaginable: Pizza, Quiche, Stroganoff, salads, drinks, salsa, sauce, stew, roasts, casseroles, veggies, dressings, even candies and desserts!


CINNAMON

Cinnamon has a long history both as a spice and as a medicine. It is the brown bark of the cinnamon tree, which is available in its dried tubular form known as a quill or as ground powder. The two varieties of cinnamon, Chinese and Ceylon, have similar flavor, however the cinnamon from Ceylon is slightly sweeter, more refined and more difficult to find in local markets. Cinnamon’s unique healing abilities come from three basic types of components in the essential oils found in its bark. These oils contain active components called cinnamaldehyde, cinnamyl acetate, and cinnamyl alcohol, plus a wide range of other volatile substances.

Anti-Clotting Actions Cinnamaldehyde (also called cinnamic aldehyde) has been well-researched for its effects on blood platelets. The cinnaldehyde in cinnamon helps prevent unwanted clumping of blood platelets. (The way it accomplishes this health-protective act is by inhibiting the release of an inflammatory fatty acid called arachidonic acid from platelet membranes and reducing the formation of an inflammatory messaging molecule called thromboxane A2.) Cinnamon's ability to lower the release of arachidonic acid from cell membranes also puts it in the category of an “anti-inflammatory” food that can be helpful in lessening inflammation.
Anti-Microbial Activity Cinnamon’s essential oils also qualify it as an “anti-microbial” food, and cinnamon has been studied for its ability to help stop the growth of bacteria as well as fungi, including the commonly problematic yeast Candida. In laboratory tests, growth of yeasts that were resistant to the commonly used anti-fungal medication fluconazole was often (though not always) stopped by cinnamon extracts.
Blood Sugar Control Cinnamon may significantly help people with type 2 diabetes improve their ability to respond to insulin, thus normalizing their blood sugar levels. Both test tube and animal studies have shown that compounds in cinnamon not only stimulate insulin receptors, but also inhibit an enzyme that inactivates them, thus significantly increasing cells’ ability to use glucose. 1 gram per day (approximately ¼ to ½ teaspoon), produces an approximately 20% drop in blood sugar; cholesterol and triglycerides were lowered as well. When daily cinnamon is stopped, blood sugar levels will begin to increase. Some scientists had been concerned about potentially toxic effects of regularly consuming cinnamon. New research shows that the potentially toxic compounds in cinnamon bark are found primarily in the lipid (fat) soluble fractions and are present only at very low levels in water soluble cinnamon extracts, which are the ones with the insulin-enhancing compounds. Research on cinnamon shows that by enhancing insulin signaling, cinnamon can prevent insulin resistance.
Cinnamon is a powerful an antioxidant When compared to six other antioxidant spices (anise, ginger, licorice, mint, nutmeg and vanilla) and the chemical food preservatives (BHA (butylated hydroxyanisole), BHT (butylated hydroxytoluene), and propyl gallate), cinnamon prevented oxidation more effectively than all the other spices (except mint) and the chemical antioxidants.
Cinnamon's Scent Boosts Brain Function Not only does consuming cinnamon improve the body’s ability to utilize blood sugar, but just smelling the wonderful odor of this sweet spice boosts brain activity!
Calcium and Fiber Improve Colon Health and Protect Against Heart Disease In addition to its unique essential oils, cinnamon is an excellent source of the trace mineral manganese and a very good source of dietary fiber, iron and calcium. The combination of calcium and fiber in cinnamon is important and can be helpful for the prevention of several different conditions. Both calcium and fiber can bind to bile salts and help remove them from the body. By removing bile, fiber helps to prevent the damage that certain bile salts can cause to colon cells, thereby reducing the risk of colon cancer. In addition, when bile is removed by fiber, the body must break down cholesterol in order to make new bile. This process can help to lower high cholesterol levels, which can be helpful in preventing atherosclerosis and heart disease. For sufferers of irritable bowel syndrome, the fiber in cinnamon may also provide relief from constipation or diarrhea.
A Traditional Warming Remedy In addition to the active components in its essential oils and its nutrient composition, cinnamon has also been valued in energy-based medical systems, such as Traditional Chinese Medicine, for its warming qualities. In these traditions, cinnamon has been used to provide relief when faced with the onset of a cold or flu, especially when mixed in a tea with some fresh ginger.

CITRUS FRUITS
Nutritional and health benefits of citrus fruits

Citrus fruits have long been valued as part of a nutritious and tasty diet. The favors provided by citrus are among the most preferred in the world, and it is increasingly evident that citrus not only tastes good, but is also good for people. It is well established that citrus and citrus products are a rich source of vitamins, minerals and dietary fiber (non-starch polysaccharides) that are essential for normal growth and development and overall nutritional well-being. However, it is now beginning to be appreciated that these and other biologically active, non-nutrient compounds found in citrus and other plants (phytochemicals) can also help to reduce the risk of many chronic diseases. Where appropriate, dietary guidelines and recommendations that encourage the consumption of citrus fruit and their products can lead to widespread nutritional benefits across the population.

MORE THAN VITAMIN C: THE NUTRIENT CONTENT AND FUNCTIONS OF CITRUS Citrus is most commonly thought of as a good source of vitamin C. However, like most other whole foods, citrus fruits also contain an impressive list of other essential nutrients, including both glycaemic and non-glycaemic carbohydrate (sugars and fiber), potassium, folate, calcium, thiamin, niacin, vitamin B6, phosphorus, magnesium, copper, riboflavin, pantothenic acid and a variety of phytochemicals. In addition, citrus contains no fat or sodium and, being a plant food, no cholesterol. The average energy value of fresh citrus is also low, which can be very important for consumers concerned about putting on excess body weight. For example a medium orange contains 60 to 80 kcal, a grapefruit 90 kcal and a tablespoon (15 ml) of lemon juice only 4 kcal (Whitney and Rolfes, 1999).

PREVENTION POTENTIAL OF CITRUS There is considerable evidence that citrus foods may help reduce the risk, or retard the progression, of several serious diseases and disorders.


Cardiovascular diseaseIt is well accepted that a diet low in saturated fat and cholesterol and rich in fruits and vegetables reduces the risk of heart disease. Epidemiological studies have also shown a significant association between vitamin C intake and protection against cardiovascular mortality, but the precise mechanism of protection is still unclear. One major culprit in the development of heart disease appears to be a high level of oxidized low-density lipoprotein (LDL), the so-called bad cholesterol. Significantly, a recent study has shown that high intakes of vitamin C (500 mg/day) obtained from the juice of freshly squeezed oranges, prevented a rise in the levels of oxidized LDL, even in the presence of a high-saturated fat diet (Harats et al., 1998).

A low dietary intake of folate contributes to the decrease of plasma folate and the raising of plasma homocysteine levels (Bloom, 1998; Tucker et al., 1996). Homocysteine is a toxic agent for the vascular wall and, when plasma levels rise above normal, there is an increased risk of cardiovascular disease. An inverse dose-response relationship has been identified for fruit and vegetable intake and plasma homocysteine levels. Frequent consumption of folate-rich foods, such as oranges and orange juice, tends to increase plasma folate levels and, thus, lower homocysteine levels.


Cancer After numerous studies of fruit and vegetable intake and cancer development, there is a consensus that consuming these foods has a protective effect (Block, Patterson and Subat, 1992). However, it is unlikely that one anticarcinogenic substance in particular is responsible for the benefit. There is reasonable scientific support for vitamin C's protective role in cancer. Many of the animal, cell culture and human studies have suggested it has a positive effect. However, epidemiological studies provide good evidence that protective effects are more closely associated with the consumption of fruits and vegetables rather than with the enormous levels of vitamin C often used in cell culture and animal studies.


Neural tube defects During the first stage of pregnancy, adequate folate intake is critical for reducing the risk of severe birth defects, namely spina bifida and anencephaly. Public health recommendations in the United States include the consumption of 400 mcg of folate per day for women of child-bearing age (Centers for Disease Control and Prevention, 1992). Regular consumption of citrus foods can help supply adequate folate and thus reduce the risk of these birth defects.

Anaemia Vitamin C can increase the absorption of non-haem iron (the inorganic iron form found in plant foods) two- to fourfold (Fleming et al., 1998). The bioavailability of non-haem iron is much lower than that of haem iron, which is found in foods of animal origin (Whitney and Rolfes, 1999). Vegetarians and individuals who consume little meat and animal products are at an increased risk of iron-deficiency, which can progress to anaemia over time. Worldwide, anaemia is one of the most serious nutrient-related public health problems, resulting in poor growth, impaired psychomotor development, reduced physical performance and decreased cognitive function. Consuming citrus fruits rich in vitamin C can help prevent anaemia and its devastating consequences.


Cataracts Oxidation of the eye's lens plays a central role in the formation of age-related cataracts. The role of dietary antioxidants, such as vitamin C, in the aetiology of cataracts has been a recent focus of research (Jacques et al., 1997). Lower cataract risk has been shown in individuals with high blood concentrations or intakes of vitamin C and carotenoids. There is now evidence to show that a high level of vitamin C intake over the long term decreases the risk of cataract development. Although epidemiological studies that measure past nutrient intake and status suggest a protective effect from citrus, further studies are needed to examine the long-term benefits of citrus fruit consumption and cataract protection.



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