RED BEET- Its red juice combats anemia
French: Betterave; Spanish: Remolacha
Description: The tuberous root of the red beet ('Beta vulgaris' L. ssp. 'vulgaris' var. 'conditiva' Alef.), a herbaceous plant of the botanical family Chenopodiaceae.
THE BLOOD-RED color of beets gives a cheerful note to salads and potato dishes. Could it be that red beets truly contain blood?
Those who have passed blood-red urine or feces a few hours after eating beets might think so. What a fright! But it is not blood, but rather a pigment specific to this plant called betacyanin.
According to a study carried out at the University of Sheffield (UK), red urine or feces after eating beets occurs in 10% to 14% of the population, and it is more frequent in individuals with iron deficiency or difficulty with intestinal absorption of iron. So if one is surprised by red elimination, he or she should be grateful that this plant has warned of a possible lack of iron or digestive problems.
However, one should not worry excessively: Beets not only warn of the problem, but aid in its solution, thanks to their anti-anemic and regulating effects on the digestive system.
PROPERTIES AND INDICATIONS:
Carbohydrates (sugars) such as saccharose and fructose are prominent in beets' composition. These can reach 10% of their weight. This makes the red beet one of the most sugar-rich vegetables, surpassed only by other varieties of beets. These are beets' most notable characteristics:
-Anti-anemic: The anti-anemic action of red beets is well known, and has been described by Doctor Schneider among others. Their iron content (1.80 mg/100 g) and vitamin C (30 mg/100 g) which facilitaties the absortion of that mineral are quite modest and alone do not explain red beets' anti-anemic effect. It is probably some unidentified component that stimulates hematopoiesis (production of blood cells in the bone marrow).
Drinking 50 to 100 ml of raw, freshly prepared beet JUICE before meals twice a day provides the greatest anti-anemic effect. This is particularly indicated when the patient does not respond well to iron treatment, which is the case in anemia caused by low blood production in the bone marrow (hypoplastic anemia).
-Alkalizer: Beet's high levels of mineral salts, particularly potassium, calcium, and magnesium, explain their alkalizing effect on the blood. They are highly recommended in case of gout, increase in uric acid levels in the blood, and a high-fat low vegetable diet.
-Hypolipidemic: The beet root contains considerable vegetable FIBER, which has the property of facilitating intestinal action and, above all, decreasing blood cholesterol level by reducing the amount absorbed in the intestine. It is highly recommended, then, that red beets frequently be included in the diet of individuals wishing to reduce cholesterol levels.
-Mild laxative due to its fiber content.
-Aperitif: Beets increase gastric juice production and tone the stomach.
-Anticarcinogen: Doctor Schneider refers to various experiences that took place in Hungary and Germany in which cancerous tumors were reduced or eliminated by administering a daily dose of 250 g of shredded beets or 300-500 ml of juice. These effects were produced even when the juice was boiled and concentrated to make it more tolerable to the stomach, which suggests that whatever the anticarcinogenic substance is, it is heat resistant.
PREPARATION AND USE
(1)Fresh juice: The flavor of beet juice is unpleasant and may be mixed with other juices or sweetened with honey to make it more palatable. No more than 50 to 100 ml should be drunk at a time to avoid indigestion.
(2)Grated raw: Beets prepared in this way may be dressed with lemon and oil.
(3)Boiled: Cooked beets are more digestible. They should be boiled for at least an hour. They are easier to peel if dipped in cold water while they are still hot.
PEAR- Effective blood pressure controller
French: Poire; Spanish: Pera.
Description: Fruit of the pear tree ('Pyrus communis' L.), a tree similar to the apple tree of the botanical family Rosaceae.
PROPERTIES AND INDICATIONS:
Pears are noted for their content of sugars (12.7%), while they are lacking in proteins (0.39%) and fats(0.4%). The most abundant of these sugars is fructose or levulose, which makes them well tolerated by diabetics.
Pears contain small amounts of vitamins C, E and B, The most important of the minerals they contain are potassium, magnesium, and iron. They are also a good source of trace elements such as copper and manganese, and, in lower proportion, zinc. The pear's vitamin and mineral content is slightly greater than that of apples .
The pear is also a good sources of vegetable fiber (2.4%), an amount that is slightly less than the apple (2.7%). In contrast to the apple, the pear contains a greter amount of insoluble fiber rich in lignin (the material that makes wood and wheat bran hard).
Soluble fiber is more effective against cholesterol, while the insoluble is a more effective laxative.
In terms of non-nutritive components, the pear contains a lower proportion of organic acids than the apple and a greater proportion of tannins. These are responsible for the absorbent and anti-inflammatory effect of pears.
The pear is also diuretic, remineralizing, a mild astringent, and refreshing. These are its primary medical indications:
-Hypertention: The pear's capacity to lower blood pressure has been known since antiquity. This is attributed to its diuretic effect. Today it is known, as well, that the pear contains no sodium, a mineral that tends to retain water within the body, thus increasing blood pressure.
Additionally, the pear is very rich in potassium, a mineral with the opposite effect of sodium. There are studies demonstrating that the higher the potassium intake, the lower the risk of hypertension. New studies are constantly appearing that relate diet to hypertension apparently unknown causes.
-Renal failure: The pear stimulates renal function, thus it is a highly recommended fruit in cases of renal failure due to nephritis or nephrosis. In addition to containing no sodium and being very low in proteins, the pear is a good source of potassium and produces a mild diuretic effect, all of which benefit renal disorders.
Abundant pear consumption is recommended in cases of cardiac, as well as renal edema (fluid retention).
-Excess uric acid: Pear consumption promotes the elimination of uric acid and other nitrogenated substances through the urine. It has an alkalizing effect on the blood, which is of benefit in detoxifying diets used to neutralize excess acid residues produced by a high-meat diet.
-Obesity: The pear should be included in weight loss diets because of its mild diuretic action and its depurative effect.
-Digestive disorders: When it is ripe and tender, the pear is digested rapidly and easily. There is evidence that shows that within 90 minutes of eating, it has been digested and has arrived in the large intestine. it has a mild astringent action and works against the intestinal putrefaction and flatulence occurring in case of colitis (inflammation of the large intestine) and intestinal dyspepsia (indigestion at the intestinal level).
PREPARATION AND USE
(1)Raw: It is important to chew pears well, particularly those that are hard and gritty-textured. They should generally be peeled (because of potential external contamination). However, in the case of the pear, the peel is of dietary value because of its diuretic value. Of course, they must be well washed, and, if possible, organically grown.
(2)Cooked: Cooked pears are easier to digest but the cooking process destroys most of their vitamins while the sugars and minerals remain intact.
(3)Compoted and jams.
Chickpea- Just the thing for modern men and women
Synonyms: Ceci, Garbanzo (bean), Bengal gram, Calvance pea, Chick pea, Dwarf pea, Gram pea, Yellow gram.
French: Pois chiche; Spanish: Garbanzo, chicharo
Description: The seed of the chickpea plant ('Cicer arietinum' L), of the botanical family Leguminosae. Its fruit an ovoid legume containing two seeds, chickpeas.
PROPERTIES AND INDICATIONS:
The noteworthy therapeutic properties of the chickpea make this humble legume a dietary food ideal for modern men and women: they help reduce cholesterol and avoid constipation while strengthening the nervous system.
Additionally, the chickpea is nourishing and balanced as it contains a great deal of energy (364 kcal /100 g). It is good source of the most important nutrients except vitamin B12 (which is true of all plant-based foods). Even provitamin A and vitamins C and E are present, but only in small amounts. The remaining nutrients are well represented in the chickpea:
-Proteins: Chickpeas provide a significant amount (19.3%), equal or superior to meat and eggs but less than other protein-rich legumes such as soy, lentils, or beans. The legume-grain combination produces a protein of excellent biological quality.
-Carbohydrates: Chickpeas are very rich in carbohydrates (43.3%), starch being predominant. Starch is transformed slowly to glucose during digestion, but it must be well chewed and salivated.
-Fat: Chickpeas are 6.04% fat. This is considerably more than lentils or beans, but less than soy. Most of these fats are polyunsaturated.
-Vitamins: Chickpeas are a good source of vitamins B2 and B6. Folates, which are also involved in proper nervous system function and the reduction of heart attack risk, are very abundant: One hundred grams of chickpeas supply almost triple the RDA (Recommended Dietary Allowance) of this nutrient.
-Minerals: The most noteworthy are iron (6.24 mg/100 g, almost three times that of meat), phosphorous (366 mg/100 g), potassium (875 mg/100 g), magnesium (115 mg/100 g), calcium (105 mg/100 g), calcium (105 mg/100 mg), and zinc (3.43 mg/100 g).
Chickpeas are an almost complete food whose nutritional proportions are quite well balanced. For this reason, they can be used as the main dish of a meal, as is the case in a traditional Mediterranean diet. Eating chickpeas regularly is recommended in the following situations:
-Increased cholesterol: Chickpeas contain a moderate amount of high-quality (mono and polyunsaturated) fats (6.04%) that aid in lowering blood cholesterol level. Chickpeas' fiber also impedes the absorption of cholesterol from other foods in the intestine (chickpeas contain no cholesterol). Consequently, eating more chickpeas and fewer meat products reduces cholesterol levels and improves arterial health. Finally, eating chickpeas prevents arteriosclerosis in all of its manifestations, including heart attack.
-Constipation: The fiber in chickpeas naturally stimulates intestinal peristaltic action thus moving the feces through the lower digestive tract.
-Functional disorders of the nervous system due to B vitamin deficiency, such as irritability, nervousness, and lack of concentration. Chickpeas are highly recommended for those suffering from stress or depression.
-Pregnancy: For pregnant women this legume is an ideal food because it is rich in folates, which prevent nervous system defects in the fetus. Additionally, chickpeas have a very high content of proteins, iron, and other minerals.
PREPARATION AND USE
(1)Cooked: This is the most common manner of preparing and eating chickpeas in the West. They can be added to soups and stews. They combine very well with rice dishes.
(2)Oven toasted or fried: When prepared in this way they are somewhat indigestible since a part of the starch becomes resistant to gastric juices.
(3)Chickpea flour: This is widely used in India to make a variety of culinary items such as falafel.
Zinc deficit
Some nutrition specialists emphasize the fact that plant-based food can be lacking in zinc. However, 100 g chickpeas contains more zinc (3.43 mg) than the same quantity of meat (2.97 mg). Chickpeas, the same as lentils and soy, are an excellent source of zinc.
STRAWBERRY - The most antioxidant fruit
Related species: Fragaria virginiana Duch., Fragaria chiloensis Duch.
French: Fraise (sauvage); Spanish: Fresa, frutilla.
Description: False fruit of the strawberry plant 'Fragaria vesca'L. or related species, of the botanical family Rosaceae. The true fruits are the small grains adhered to the surface of the strawberry , which contain the seeds. The strawberry is in reality a kind of fleshy thalamus formed in flowers by the union of the male and female parts.
PROPERTIES AND INDICATIONS:
The strawberry is among the fruits with the lowest calorie content (30 kcal/100 g), lower even than melon (35 kcal /100 g), or watermelon (32 kcal). Its protein, fat, and sodium content is also very low.
Sugars are the most significant nutrient in strawberries, together with modest amounts of vitamin C, folates, potassium, and iron, which amount to about 5% of their weight.
The color of strawberries comes from vegetables pigments known as anthocyanidines, which are similar to bioflavonoids. The ANTHOCYANIDINES found in certain fruits such as strawberries act as powerful antioxidants, in addition to reducing the synthesis of cholesterol in the liver.
A study carried out at Tufts University in Boston (USA) demonstrated that strawberries have the greatest antioxidant capacity of any fruit, followed by plums, oranges, and grapes. The antioxidant effect of a fruit was evaluated in terms of its ability to neutralize oxidizing FREE RADICALS.
The antioxidant capability of strawberries is due primarily to their vitamin C, bioflavonoid, and antocyanidine content.
Strawberries' composition, as well as their antioxidant and alkalizing properties, makes them particularly indicated in the following cases:
-Arterioclerosis: Because their great antioxidant capability, which neutralizes the effect of free radicals, strawberries are an effective means of avoiding arteriosclerosis (the depositing of cholesterol on artery walls, which later thicken and become narrow). Strawberries also contribute to arterial health by their lack of fat and sodium, and their richness in potassium, a mineral that prevents hypertension.
Eating strawberries regularly during the spring and the first months of summer helps prevent arteriosclerosis and avert its further development. Strawberries should be included in the diet of those who have suffered a heart attack or angina pectoris, as well as when there is poor circulation to the cerebral arteries or to those of the lower limbs.
-Excess uric acid: strawberries are diuretic (they increase urine production) and facilitate the elimination of uric acid with the urine because of their alkalizing effect. Because of this, strawberries are recommended in cases of gout and uratic arthritis.
-Constipation: Because of their richness in soluble vegetable fiber, strawberries facilitate passage of the feces through the intestines. They also decongest venous circulation in the portal system (veins in the bowel), thus they are useful in cases of hemorrhoids, ascites (fluid in the abdomen), and liver disorders such as chronic hepatitis and cirrhosis.
PREPARATION AND USE
(1)Fresh: Fresh strawberries should be washed just before eating. They go well with apples, orange juice, grains, and yogurt.
(2)Strawberry shake: This is made by blending strawberries with orange juice, nonfat milk, or soy beverage.
(3)Jam and compote: Strawberries prepared in this way retain almost all of their nutrients and active elements, although they lose vitamin C. They represent a means of having them available out of season, with the drawback, however, of a very high sugar content (around 50%)
(4)Frozen: Frozen strawberries are very popular since they make the fruit available year-round and virtually everywhere. Frozen strawberries tend to contain less added sugar (0%-20%) than jam, and retain most of their nutrients and active elements, including vitamin C.
Pineapple- The stomach's friend
Scientific synonym: Ananas sativus Schult.
Synonyms: Cayenne pineapple, Nana, Ananas
French: Ananas; Spanish: Ananas,
Description: Compound fruit (formed by the union of the fruits of various blossoms around a central fleshy core) of the pineapple plant ('Ananas comosus' Merr.), a herbaceous plant of the botanical family bromeliaceae that reaches a height of 50 cm.
History tells that in 1493 the inhabitants of the Antillean island of Guadeloupe offered Christopher Columbus a pineapple, which he took to be variety of artichoke. He brought it back to Spain, from where it spread to the tropical areas of Asia and Africa. It was first cultivated in Hawaii in the 19th century, which is now one of the primary world producers.
PROPERTIES AND INDICATIONS: Pineapple that has been properly matured contains approximately 11% carbohydrates, most of which are sugars. Their fat and protein contents are negligible. The prevalent vitamins in pineapple are C, B1, B6. It is also a good source of folates. Among the minerals it contains are manganese (1.65 mg/ 100 g), followed by copper, potassium, magnesium, and iron.
The Pineapple 's non-nutritive components are of utmost importance from a dietary and therapeutic standpoint:
-Citric and malic acids: These are responsible for the pineapple's acidic taste. As is the case with citrus fruits, they potentiate the action of vitamin C.
-Bromelin acts in the digestive tract by breaking down proteins and facilitating digestion in much the same way as the stomach's own pepsin.
The pineapple is a succulent, delicious fruit rich in certain vitamins and minerals. Many consider it a wonderful dessert as an aid to the digestion of other foods. Others prefer to eat it as an aperitif before a meal, particularly when the stomach is somehow weakened.
Its consumption is specifically indicated for the following conditions:
-Hypochlorhydria (scanty gastric juice), which is manifested by slow digestion and a sense of heaviness in the stomach.
-Gastric ptosis (prolapsed stomach) caused by the stomach' s inability to empty itself (gastric atonia).
In both cases pineapple must be eaten fresh (not canned) and ripe either before or after a meal.
-Obesity: Pineapple or fresh pineapple juice consumed before meals reduces appetite and constitutes a good complement to weight-loss diets. It is also slightly diuretic (facilitates urine production).
-Sterility: This tropical fruit is one of the richest foods in manganese, a trace element actively involved in the formation of reproductive cells, both male and female. It is therefore recommended for those suffering from sterility due to insufficient production of germinal cells (sperm in man and ova in women).
-Stomach cancer: It has been shown that pineapple is a powerful inhibitor of the formation of nitrosamines. These carcinogenic substances form in the stomach as a chemical reaction between nitrites and certain proteins contained in foods.
PREPARATION AND USE
(1)Natural: Pineapple is an ideal dessert, improving digestion. It also is an excellent aperitif, preparing the stomach for a meal.
(2)Juice: Pineapple juice must be drunk slowly because of its acidity.
(3)Canned: Canned pineapple retains most of its vitamins, minerals, and fiber. However, it is poor in the enzyme bromelin, which is easily degraded. As a result, canned pineapple has little effect as a digestive aid.
Pineapple only ripens properly on the plant. If harvested early to meet the needs of transport, it is very acid and poor in nutrients.
Sunflower seeds- Combating arteriosclerosis
French: Graine du tournesol;
Spanish: Semillas de girasol.
Description: Seeds from the sunflower ('Helianthus annuus'L.), an annual plant of the botanical family Solanaceae Compositae that grows to a height of two meters.
PROPERTIES AND INDICATIONS: Sunflower seeds are composed of up to 49.6% fat, which provides an excellent culinary oil; 22.8% proteins, an amount similar to meat; and up to 8.3% carbohydrates.
Sunflower seeds are almost completely lacking in vitamins A and C. But they are one of the richest sources of vitamin E (surpassed only by almonds) and vitamin B1 (surpassed only by brewer's yeast).
They are very rich in such minerals as magnesium, iron (6.8 mg/100 g, equal to lentils), calcium and phosphorous.
It is possible to deduce from this that sunflower seeds are among the most nutritionally concentrated foods, minerals, and vitamins B1 and E. Even with all of this nutritional richness, they are easily digested provided they are well chewed.
Eating sunflower seeds regularly (unsalted, of course) is particularly indicated in the following situations:
-Arteriosclerosis and coronary heart disease: The essential fatty acids in sunflower seeds (particularly linoleic acid) impede the progress of arteriosclerosis by lowering the level of cholesterol in the blood. Vitamin E, which sunflower seeds contain in abundance, is a powerful antioxidant that prevents arterial deterioration. It also reduces platelet stickiness, which helps prevent blood clots and heart attacks.
-Excess cholesterol: Eating sunflower seeds, particularly as a substitute for other fatty or calorie-rich foods, causes a significant reduction in cholesterol level. This same effect is gained by using sunflower seed oil.
-Skin and related disorders: Linoleic acid and vitamin E improve the elasticity of the skin, protecting its cells from the effects of aging (antioxidant action). Eating sunflower seeds is recommended for eczema, cracked, dry skin, and dermatitis in general. They also strengthen the nails and hair, reducing the number of gray hairs.
- Nervous disorders: Sunflower seeds contain as much vitamin B1 as wheat germ. Those suffering from stress, depression, insomnia, or nervousness will find real help in these humble seeds.
-Diabetes: Sunflower seeds are well tolerated by diabetics and constitute a nutritious food that should be included in their diet.
-Increased nutritional needs: Sunflower seeds are a high-calorie food, as well as being rich in essential nutrients. They are appropriate for pregnant or lactating women, athletes, those with anemia, those that are undernourished, and those recovering from debilitating diseases, and in general, anyone needing a greater supply of nutrition.
-Cancer: Numerous epidemiological and experimental studies show that vitamin E exercises an anticarcinogenic effect, as well as offering a possible cure in some instances.
PREPARATION AND USE
(1)Raw: Sunflower seeds are best eaten raw after they have been spread on a flat surface and dried for a few days.
(2)Toasted: These are very flavorful, but if they are toasted for a long period their nutritional value suffers.
(3)Ground to a paste: Once shelled, the seeds are ground to a homogeneous paste, which is excellent for children, the elderly, and those with deteriorated teeth.
LEMON- Cleanses and regenerates the blood
Synonyms: Bearss, Eureka lemon.
French: Citron; Spanish: Limon, limon agrio.
Description: The lemon is the aggregate fruit of the lemon tree ('Citrus Limon' Burm.), a spiny evergreen of the botanical family Rutaceae that reaches 3 to 6 meters in height.
PROPERTIES AND INDICATIONS: Vitamin C stands out in the lemon's composition, only slightly less than the orange. Lemons have virtually no proteins or fats and about 8.23% carbohydrates.
However, the most interesting components of lemons from a dietary and therapeutic standpoint are not its nutrients, but rather its socalled accompanying substances or PHYTOCHEMICALS. These are substances that lack any calories, and they are neither vitamins nor mineral salts, so they cannot be qualified as nutrients.
-Organic acids (between 6 and 8%), among which citric acid is predominant, followed by lesser amounts of malic acid, acetic acid, and formic acid. These acids potentiate the action of ascorbic acid or vitamin C, and have a significant antiseptic effect.
-Flavonoids, among which hesperidin and diosmin predominate. These are found in the peel and pulp of the lemon. They perform physiological roles: Antioxidants, Protecting the capillaries and Anticarcinogens.
-Terpenes: These are the substances that give citrus fruits their unique aroma. They are found primarily in the peel. The most abundant of these is d-limonene with its proven detoxifying and anticarcinogenic effects.
Although the lemon affects the entire body, its clinical applications derive particularly from its effect on the blood:
(1)Anti-anemic: It improves iron absorption.
(2)Improves blood fluidity, thus preventing thrombosis.
(3)Depurant, facilitating the elimination of toxins from the blood.
For these reasons, lemons are specifically recommended in the following cases:
-Anemia: Lemons should form a regular part of the diet of anyone suffering from anemia. Although its iron content is very low, it is very potent anti-anemic since it increases the absorption of iron supplied in other plant-based foods.
-Circulatory disorders: Hesperidin and the other flavonoids found in lemons strengthen the capillary walls, improve the elasticity of arteries and reduce the blood's tendency to excessive clotting.
Lemon use is highly recommended in case of arteriosclerosis, tendency to thrombosis, edema (retention of fluid in the tissues), and whenever there is a need to improve blood fluidity and circulation.
-Excess uric acid: the lemon is highly effective in eliminating uric acid, which is a waste product generated constantly within the body and must be eliminated in the urine. Excess uric acid is deposited in the joints causing arthritis and rheumatic pain. It produces nephritis (inflammation)in the kidneys.
-Kidney stones: Lemon treatment is very effective in helping dissolve kidney stones, perticularly when these are formed of uric acid salts (urates).
-Infections: Because of their vitamin C and phytochemical content, lemons improve the body's immune system's ability to resist infections. Lemon use is appropriate for all types of infectious disease, whether viral or bacterial.
-Anticarcinogen: D-limonene, an aromatic terpene found in the lemon, particularly in the PEEL, has been shown capable of neutralizing certain carcinogens.
PREPERATION AND USE
(1)Fresh juice: Because of their high acidity, lemons are not usually eaten as fruit; only their juice is consumed. It is important to include the peel (if it is pesticide-free) because many of the aromatic terpenes, which have great medicinal value, are concentrated in it.
(2)Dressing and seasoning for various dishes: Lemon juice improves the flavor, digestibility, and properties of all green leafy vegatables, rice, and legumes.
(3)Lemon treatment: This treatment is conducted over a two-week period. The first day one drinks the juice of one lemon diluted in water one-half hour before breakfast. On consequent days one lemon is added everyday up to seven lemons. From that point the order is reversed back down to one lemon on the last day.
Children, the elderly, those with low calcium, renal failure or anemia should not use this lemon treatment. Large amounts of lemon are not recommended in these conditions.
