FRUIT & VEG – 5 HEALTH GIVING BENEFITS OF YOUR 5 A DAY

Live. Life. Peel Juice!

No matter who you are or what your health goals may be, you cannot go wrong when it comes to introducing smoothies or juices into your life.

By drinking these potent beverages, you're literally changing your cells. You're providing your body with vital nutrients, minerals, and antioxidants in an easy-to-digest form. Everything about you will improve, including your sleep, your happiness, and the quality of your skin. Just about everyone loves a freshly pressed juice or refreshing smoothie—what's not to like? They taste great, pack a serious punch when it comes to vitamins and minerals, and offer a healthy way to boost your energy.

Plus, if you put yourself in the hands of the Peel Juice Bar Juice Masters you can be as creative as you want, mixing and matching your favourite fruits, veggies, and add-ins. Your made-to-order drink can be silky smooth, thick and creamy, or even have a bit of texture.

So come in and see us, and check out some of our favourite recipes to get those creative (and nutritious) juices flowing!

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FRUIT

APPLE

Avoid Alzheimer’sA new study performed on mice shows that drinking apple juice could keep Alzheimer’s away and fight the effects of aging on the brain.

Protect against Parkinson’sResearch has shown that people who eat fruits and other high-fibre foods gain a certain amount of protection against Parkinson’s, a disease characterized by a breakdown of the brain’s dopamine-producing nerve cells.

Curb all sorts of cancersScientists from the American Association for Cancer Research, among others, agree that the consumption of flavonol-rich apples could help reduce your risk of developing pancreatic cancer by up to 23 per cent. Researchers at Cornell University have identified several compounds—triterpenoids—in apple peel that have potent anti-growth activities against cancer cells in the liver, colon and breast.

Decrease your risk of diabetesWomen who eat at least one apple a day are 28 percent less likely to develop type 2 diabetes than those who don’t eat apples. Apples are loaded with soluble fibre, the key to blunting blood sugar swings.

Reduce cholesterolThe soluble fibre found in apples binds with fats in the intestine, which translates into lower cholesterol levels and a healthier you.

ORANGE

Helps Prevent CancerOranges are rich in citrus limonoids, proven to help fight a number of varieties of cancer including that of the skin, lung, breast, stomach and colon.

Prevents Kidney DiseasesDrinking orange juice regularly prevents kidney diseases and reduces the risk of kidney stones.

Reduces Risk of Liver Cancer According to two studies in Japan eating mandarin oranges reduces liver cancer. This may be due in part to vitamin A compounds known as carotenoids.

Lowers CholesterolSince they’re full of soluble fibre, oranges are helpful in lowering cholesterol.

Boosts Heart HealthOranges are full of potassium, an electrolyte mineral is responsible for helping the heart function well. When potassium levels get too low, you may develop an abnormal heart rhythm, known as an arrhythmia.

PINEAPPLE

Thwarts ColdsPineapples are abundant in vitamin C and bromelain, which fight against microbial infections. Eating pineapples with the prescribed medicines can help cure cold and cough effectively.

Strong BonesRich amount of manganese present in pineapples helps in strengthening bones and connective tissues. A cup of pineapple juice gives you roughly 73% of the required manganese for a day.

Healthy Gums:Eating pineapple benefits in strengthening your gums, keeping your teeth healthy and strong

Macular Degeneration:Macular degeneration is a condition in which adults lose their vision, making difficult for them to read and recognize things properly. Beta-carotene present in pineapples empowers vision and should be consumed regularly for eye health.

 

BANANA

DepressionBananas help overcome depression due to high levels of tryptophan, which is converted into serotonin -- the happy-mood brain neurotransmitter.

Energy PunchEat two bananas before a strenuous workout to pack an energy punch and sustain your blood sugar.

CrampsProtect against muscle cramps during workouts and night-time leg cramps by eating a banana. Counteract calcium loss during urination and build strong bones by supplementing with a banana.

MoodImprove your mood and reduce PMS symptoms by eating a banana, which regulates blood sugar and produces stress-relieving relaxation.

DiabetesBananas reduce swelling, protect against type II diabetes, aid weight loss, strengthen the nervous system, and help with the production of white blood cells, all due to high levels of vitamin B-6.

LEMON

Prevent kidney stonesDrinking one half-cup of lemon juice every day raises citrate levels in the urine. Studies have shown that this could protect against calcium stones in the kidney

Soothe a sore throat Mixing lemon juice with honey can help alleviate the discomfort that comes from a nasty sore throat.

Support weight lossBeyond the old notion that the Master Cleanse was the only way lemons could help you lose weight, new studies have shown the ways lemon juice supports your goals. Lemon juice contains pectin, a soluble fibre that has been shown to aid in weight loss struggles.

Start your day rightLeave caffeinated drinks behind, and start your day off with hot water and fresh lemon juice to stimulate your digestive tract and add vitamin C.

Stop an itchWhen it comes to poison ivy or insect bites, rubbing lemon juice on the area can soothe the skin, since it has anti-inflammatory and anaesthetic effects.

MINT

DigestionMint is a great appetizer or palate cleanser, and it promotes digestion. It also soothes stomachs in cases of indigestion or inflammation. When you feel sick to your stomach, drinking a cup of mint tea can give you relief. Also, if you are someone who travels long distances via plane or boat, the menthol oil derived from mint can be very soothing for nausea and related motion sickness.

Nausea & HeadacheAgain, the strong and refreshing aroma of mint is a quick and effective remedy for nausea. Even just the smell of mint oil or freshly crushed mint leaves or the use of any product with mint flavour, and your stomach issues will be alleviated. In fact, many people keep menthol oil or mint-flavoured products with them at all time to avoid nausea.

Respiratory Disorders and CoughsThe strong aroma of mint is very effective in clearing up congestion of the nose, throat, bronchi and lungs, which gives relief for respiratory disorders that often result from asthma and the common cold. As mint cools and soothes the throat, nose and other respiratory channels, it relieves the irritation which causes chronic coughing.

AsthmaRegular use of mint is very beneficial for asthma patients, as it is a good relaxant and relieves congestion. That being said, using too much mint in this way can also irritate the nose and throat.

Breast FeedingFor many women, breastfeeding is a beautiful part of raising a child, but it can seriously damage your breasts and nipples. Studies have shown that mint oil can reduce the nipple cracks and nipple pain that so often accompany breastfeeding.

KIWI

AsthmaPrevents asthma and other respiratory diseases: Studies in Italy performed on 18,000 6-7 year old children have demonstrated health benefits to the respiratory tract. The study found that children eating the 5-7 servings of citrus and kiwifruit per week had 44 percent less incidence of wheezing compared to children eating less than once a week. Nigh time cough was reduced by 27 percent, shortness of breath by 32 percent, runny nose by 28 percent, severe wheeze by 41 percent, and chronic cough by 25 percent. This is because of the high vitamin C content of the fruit.

Cardiovascular DiseaseFights cardiovascular diseases: Eating kiwi fruit every morning has the same effect as aspirin for heart health (reduced blood clotting), but without the side effects such as inflammation and bleeding in the intestinal tract. This prevents a build-up of deposits and plaques in the arterial walls, consequently, guarding against cardiovascular diseases.

Anti-cancerKiwi contains a variety of flavonoids and carotenoids, which have demonstrated antioxidant activity. These phytonutrients are responsible for protecting your DNA from oxygen-related damage. By preventing DNA from being damaged, cancer growth is inhibited and prevented.

Digestive healthKiwis are a very good source of dietary fibre. Fibre helps keep your digestive health in check and is good for binding and removing toxins from the colon, which is helpful for preventing colon cancer. Fibre also acts to prevent constipation and other gastro-intestinal issues.

Eye ProtectionKiwi is a good source of lutein and zeaxanthin, natural chemicals found in the human eye. Lutein helps to filter out damaging blue light, which helps prevent age-related macular degeneration and the development of glaucoma and cataracts. Zeaxanthin works hand in hand with lutein, contributing primarily to eye health.

STRAWBERRIES

Helps burn stored fatThe red colouring contains anthocyanin, which stimulates the burning of stored fat. When a group of animals was fed a high-fat diet along with anthocyanin, they gained 24 percent less weight than the animals eating the high-fat diet without added anthocyanin.

Boost short term memoryAnthocyanin boosts short term memory by 100 percent in eight weeks.

Low in Calories – High in FibreOne cup contains only 54 calories.

Ease InflammationStrawberries lower blood levels of C-reactive protein (CRP), a signal of inflammation in the body. In a study, women who ate 16 or more strawberries per week were 14 percent less likely to have elevated levels of CRP.

Lower cardiovascular diseaseFlavonoids — which are responsible for the colour and flavour of strawberries — lower the risk for heart disease.

BLUEBERRIES

Get Your Dose of Vitamin CBlueberries contain tons of vitamin C; one serving gives you almost 25 percent of your daily value. Vitamin C helps collagen formation and also maintains healthy gums as well as a healthy immune system. Blueberries pack 14 milligrams of vitamin C per cup, decreasing the potential for developing glaucoma, which refers to various eye conditions that damage the optic nerve — the second most common cause of blindness in the United States.

Improve Heart HealthCardiovascular disease is a major public health concern in the United States. Currently, it is the leading cause of death in both men and women. High blood pressure, high blood sugar, and obesity are some of the common conditions that lead to increased risk of heart disease.

Reduce Cancer RiskRemember anthocyanin? Not only do they give blueberries their blue colour and help improve heart health, but they may also help attack cancer-causing free radicals and possibly even block tumour cells from forming.

Fight UTIsUrinary tract infections (UTIs) are caused by bacteria that take hold and grow inside the urinary tract, causing an infection. Symptoms don't always present themselves, but can include the strong, persistent urge to urinate, strong-smelling urine, and pelvic pain in women. In fact, UTIs are 10 times more common among women than men, and more than 50 percent of women will have at least one UTI during their lifetime.

Boost Brain HealthScientists have been studying the beneficial effects of blueberries on brain function in animal models for over a decade. Through studies with rats, researchers have found that object memory loss, which occurs normally with age, can be prevented and even reversed by feeding blueberries to older rats.

RASPBERRIES

Heart HealthThe potassium in raspberries supports heart health as well. In one study, participants who consumed 4,069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1,000 mg per day).

Cancer preventionRaspberries contain powerful antioxidants that work against free radicals, inhibiting tumour growth and decreasing inflammation in the body. Those same potent polyphenols that protect against heart disease also help ward off or slow cancer many types of cancer, including oesophageal, lung, mouth, pharynx, endometrial, pancreatic, and prostate and colon.

DiabetesAny plant food with skin has lots of fibre - and raspberries have lots of skin! Eating high-fibre foods help keep blood sugar stable. Studies have shown that type 1 diabetics who consume high-fibre diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels.

Digestion, detox and disease preventionThe fibre and water content in raspberries help to prevent constipation and maintain a healthy digestive tract. Adequate fibre promotes regularity, which is crucial for the daily excretion toxins through the bile and stool.

Eye HealthFoods high in vitamin C like raspberries have been shown to help keep eyes healthy by providing protection against UV light damage. Raspberries also contain the antioxidant zeaxanthin, which filters out harmful blue light rays and is thought to play a protective role in eye health and possibly ward off damage from macular degeneration.

BLACKBERRY

Antioxidant potentialBlackberries contain a profuse amount of powerful antioxidant which protects the body in multiple ways. Components such as phenolic acids, flavonoids and flavonols particularly anthocyanosides present in blackberries work against the harmful oxygen free molecules and counteract their action.

Anti-cancerBlackberry fruit is effective against the development of cancer including lung cancer, colon cancer and oesophageal cancer. The micronutrients present in blackberries exert chemo preventive effect and prevents the proliferation of malignant cells.

Defence against endothelial dysfunctionBlackberries provides protection against the endothelial dysfunction which is characterized by the abnormal functioning of inner lining of blood vessels. As suggested by scientific studies, it contains useful components such as cyaniding-3-O-glucoside which fights the oxidative activity and helps in the normalizing multiple critical factors implicated in such conditions.

Cognitive benefitsBlackberry also extends its beneficial effect in improving the cognitive functions of the body. Research studies have suggested that polyphenolic components present in blackberries help retard the age-related decline in motor and cognitive activity attributing to their super antioxidant power.

Improved digestive healthBlackberries are a source of both insoluble and soluble fibre essential for the optimum functioning of the digestive system. Insoluble fibre in blackberries encourages easy and better absorption of water in the large intestine and adds bulk to the stools. This aids in regular bowel movements, freedom from constipation and promotes digestive health.

PASSIONFRUIT

CancerPassion fruit contains high amount of Vitamin A and Vitamin C, both of whom are strong anti-oxidants. They neutralize these free radicals and protect from cancer. The flavonoids further enhance the potency of Passion fruit in providing antioxidants to body and protecting from cancer. Recent studies have also shown that in cancer patients, Passion fruits can kill the cancerous cells in vitro.

Blood pressureHigh potassium content with almost no sodium makes Passion fruit highly effective in protecting from high blood pressure. High sodium levels are associated with increase in blood pressure and consequently resulting in other disease like heart attack or stroke. Sodium is required in very limited quantities in our body but most of it is derived from our usual diet containing salt. Therefore, any salt eaten over and above your meals and fruits makes for an extra consumption of sodium.

Colon CleanserPassion fruit contains soluble fibre. Soluble fibre cleanses toxin stored in the colon by facilitating healthy and regular bowel movement. Apart from the fibre content, the antioxidants in Passion fruit also aid in cleaning the colon. The toxins that collect in intestines and gastrointestinal tract are partly responsible for infections and make the cancerous growth worse. They also hamper the treatment and interfere with the medicines being administered.

For Eye & VisionYour vision and eye health tends to deteriorate with age and in some younger people due to infections and weakness of optical nerves. Nowadays you can find even children wearing thick spectacles which is partly due to excessive exposure to screens in form of television and computers and rest can be blamed on the unhealthy food habits. The good news is that loss of eye vision and general improvement in eyesight can be attained by including healthy food in the diet.

Increase Haemoglobin in bloodThe red colour of our blood is due to a pigment called haemoglobin whose chief content is Iron. Haemoglobin carries out the main function of blood which is transporting blood to all parts of our body. When doctors talk about low level of blood, it usually refers to deficiency of haemoglobin called Anaemia.

MELON

Kidney DisordersWatermelons contain a lot of potassium, which is very helpful in cleaning or washing out the toxic depositions in the kidneys. Moreover, it is helpful in reducing the concentration of uric acid in the blood, thereby reducing the chances of kidney damage and the formation of renal calculi in that organ. Added to this, being high in water content, it induces frequent urinating, which is again helpful for cleaning of the kidneys.

Prevents Heat Stroke Watermelon is effective in reducing both your body temperature and blood pressure. Many people in tropical regions eat this fruit every day in the afternoon during the summer to protect themselves from heat stroke. The high amount of water contained in watermelon also stimulates a release of excess liquid in the form of sweat, which cools your body further during hot summer days.

High Blood PressureThe good amount of potassium and magnesium that is present in watermelons is very beneficial in terms of bringing down blood pressure. Potassium is considered a vasodilator, meaning that it releases the tension of blood vessels and arteries, thereby stimulating increased blood flow and reducing the stress on the cardiovascular system. The carotenoids present in these fruits also prevent hardening of artery walls and veins, thereby helping to reduce blood pressure and the chances of blood clots, strokes, heart attacks, and atherosclerosis.

Prevents CancerWatermelons have an impressive level of lycopene, a carotenoid phytonutrient compound that is increasingly being linked to cancer prevention. As the years go by and the studies continue to bring in consistent results, lycopene has been shown to significantly reduce the risks of prostate, breast, colon, lung, and endometrial cancer.

Diabetes: Diabetic patients, who are supposed to have a low energy and low sugar diet, often complain about starving since they don’t get to eat their staple diets, which gives them the feeling of being half fed. Watermelons can be a good supplement for them. In spite of being sweet in taste, a thick wedge will give you very few calories, since ninety nine percent of its total weight is composed of water and roughage.

MANGO

Prevents Cancer Research has shown antioxidant compounds in mango fruit have been found to protect against colon, breast, leukaemia and prostate cancers. These compounds include quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat, as well as the abundant enzymes.

Lowers Cholesterol The high levels of fibre, pectin and vitamin C help to lower serum cholesterol levels, specifically Low-Density Lipoprotein (the bad stuff).

Clears the SkinCan be used both internally and externally for the skin. Mangos clear clogged pores and eliminate pimples.

Eye HealthOne cup of sliced mangoes supplies 25 percent of the needed daily value of vitamin A, which promotes good eyesight and prevents night blindness and dry eyes.

Alkalizes the Whole BodyThe tartaric acid, malic acid, and a trace of citric acid found in the fruit help to maintain the alkali reserve of the body.

PEAR

Blood pressurePears have anti-oxidant and anti-carcinogen glutathione which help prevent high blood pressure and stroke.

Cancer preventionThe high vitamin C and copper content act as good anti-oxidants that protect cells from damages by free radicals.

Cholesterol The high content of pectin in pears make it very useful in helping to lower cholesterol levels.

Colon health When not juicing, eat the pear whole for its precious fibre that are highly beneficial for your colon health.

ConstipationThe pectin in pears is diuretic and have a mild laxative effect. Drinking pear juice regularly helps regulate bowel movements.

PEACH

CancerAs an excellent source of the strong antioxidant vitamin C, peaches can also help combat the formation of free radicals known to cause cancer. While an adequate vitamin C intake is necessary and very beneficial as an antioxidant, the amount necessary to consume for treatment purposes for cancer is thought to be beyond oral intake.

SkinThe antioxidant vitamin C, when eaten in its natural form (in whole foods such as peaches) or applied topically, can reduce wrinkles, improve overall skin texture and help to fight skin damage caused by the sun and pollution. Vitamin C also plays a vital role in the formation of collagen, the support system of your skin.

DiabetesAnother study from Texas A&M showed that peaches and plum extracts were effective in killing even the most aggressive types of breast cancer cells and did not harm normal healthy cells in the process. Studies have shown that type 1 diabetics who consume high-fibre diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One medium peach provides about 2 grams of fibre.

Heart healthThe fibre, potassium, vitamin C and choline content in peaches all support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease.

Eye HealthA higher intake of peaches (3 or more servings per day) has been shown to decrease risk of and progression of age-related macular degeneration.

ACAI

Heart HealthSimilar to red wine, research shows that acai berries are extremely high in anthocyanin, a form of plant antioxidant associated with the ability to lower cholesterol levels in the blood stream. They are also rich in plant sterols that provide cardio-protective benefits to our cells. It does this by preventing blood clots, improving overall blood circulation, and relaxing the blood vessels.

Resistant to Harmful OrganismsScientists from the Federal University of Rio de Janeiro have shown that consuming acai extract may help fight harmful organisms. However, I recommend Oregano Oil for this task.

Aids in Weight LossKnown by nutritionists as a super-food, acai may help us not only lose weight, but maintain a healthy weight. One interesting study from the National Institutes of Aging found that pulp from the acai berry had the ability to reduce the negative effects of a high-fat diet in laboratory studies on flies.

Promotes Skin HealthCurrently, many modern beauty products are carrying acai oil, again due to the oil’s high antioxidant content. What is more, acai oil is a great natural alternative to chemical based skin-care products that harm the skin in the long-run. Taken internally, the berries can also give your skin a healthier glow. In fact, Brazilians have been eating acai berries for centuries to treat skin conditions.

Helps with Digestive UpsetTaking acai may also aid in keeping our digestive system clean and in optimal function. The berries have powerful detoxification capacities in the human body and are a well-known traditional source of dietary fibre. Of course, there are many other high fibre foods that can do the same thing, including many other types of berries. In fact, the berries are one of the planets highest sources of antioxidants, with one berry holding ten times the amount of antioxidants as grapes, and two times the amount of blueberries.

CRANBERRY

Urinary Tract Infections (UTIs)The cranberry is perhaps best known for its role in preventing UTIs, especially for those with recurrent infections. The high level of proanthocyanidins (PACs) in cranberries helps reduce the adhesion of certain bacteria to the urinary tract walls, in turn fighting off infections.

Cardiovascular DiseaseSome evidence suggests that the polyphenols in cranberries may reduce the risk of cardiovascular disease (CVD) by preventing platelet build-up and reducing blood pressure via anti-inflammatory mechanisms.

CancerResearch has shown that cranberries are beneficial in slowing tumour progression and have shown positive effects against prostate, liver, breast, ovarian, and colon cancers.

DentalThe same proanthocyanidins in cranberries that help prevent UTIs may also benefit oral health by preventing bacteria from binding to teeth, according to Researchers at the Center for Oral Biology and Eastman Department of Dentistry at the University of Rochester Medical Center. Cranberries may also be beneficial in preventing gum disease.

DATES

ConstipationDates have high levels of soluble fibre, which is essential in promoting healthy bowel movements and the comfortable passage of food through the intestinal tract, which can relieve symptoms of constipation.

Bone Health and StrengthThe significant amounts of minerals, found in dates make it a super food for strengthening bones and fighting off painful and debilitating diseases like osteoporosis. Dates contain selenium, manganese, copper, and magnesium, all of which are integral to healthy bone development and strength, particularly as people begin to age and their bones gradually weaken.

Intestinal DisordersThe nicotine content in dates is thought to be beneficial for curing many kinds of intestinal disorders. Continuous intake of dates helps to inhibit growth of the pathological organisms and thus, they help stimulate the growth of friendly bacteria in the intestines. In terms of digestive issues, dates contain those insoluble and soluble fibres, as well as many beneficial amino acids which can stimulate the digestion of food and make it more efficient.

AnaemiaDates have a high mineral content, which is beneficial for many different health conditions, but their impressive levels of iron make them a perfect dietary supplement for people suffering from anaemia.

AllergiesOne of the most interesting facets of dates is the presence of organic sulphur in them. This is not a very common element to find in foods, but it does have a worthwhile amount of health benefits, including the reduction of allergic reactions and seasonal allergies. According to a study done in 2002, organic sulphur compounds can have a positive impact on the amount of suffering people experience from SAR (Seasonal Allergic Rhinitis), which affects approximately 23 million people in the United States alone.

LIME

Women’s HealthLimes are good for women’s health. These citrus gems contain calcium and folate, two nutrients that are important for post-menopausal women and women of child-bearing age. One fresh lime contains 22 milligrams of calcium and over five micrograms of folate. Not bad for a tiny little fruit!

Aging SkinLime peels can combat aging skin. The peels of citrus fruits contain an inhibitor of melanin production. With age and UV ray exposure, melanin, which gives skin its pigment, can build up and deposit itself as spots on your skin. Treating skin to a mask with bits of lime peel in it could reduce this hyperpigmentation

Anti-CarcinogenicLimes are anti-carcinogenic. The limonoid compounds in limes have been shown to prevent cancers of the colon, stomach and blood. Though the exact mechanism is unknown, scientists have observed that antioxidant limonoids also cause cancer cell death. Lime limonoids also stay active longer in your bloodstream, mopping more free radicals than green tea or dark chocolate.

Kidney StonesLime juice can help prevent formation of kidney stones. Fresh or from concentrate, lime juice contains more citric acid than orange or grapefruit juice. Citric acid is a natural inhibitor of kidney stones made of crystallized calcium. Go for fresh lime juice squeezed into water, as opposed to commercial limeades, for maximal benefits.

Low CholesterolLimes may lower cholesterol. The primary flavonoid found in the limes, known as hesperidin, has been shown to lower cholesterol and triglyceride levels in animals fed a high-cholesterol diet. Get the most hesperidin out of heart-smart limes by eating as much of the white pith as possible.

VEGETABLES

KALE

DigestionKale is low in calorie, high in fibre and has zero fat. One cup of kale has only 36 calories, 5 grams of fibre and 0 grams of fat. It is great for aiding in digestion and elimination with its great fibre content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.

Liver FunctionKale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of haemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.

Bone HealthKale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.

Cancer PreventionKale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers

Anti-InflammatoryKale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.

CUCUMBER

Quick pick me-up Cucumbers are a good source of B vitamins. Put down your sodas and coffee and eat a cucumber slice.

Rehydrates body and replenishes daily vitaminsCucumbers are 95 percent water, keeping the body hydrated while helping the body eliminate toxins. Cucumbers have most of the vitamins the body needs in a single day. Don't forget to leave the skin on because the skin contains a good amount of vitamin C, about 10 percent of the daily-recommended allowance.

Skin and hair careIf you don't like to eat the skin, it can be used for skin irritations and sunburns as aloe would be used. Place a slice over puffy eyes and its anti-inflammatory properties help reduce puffiness. The silicon and sulphur in cucumbers help to stimulate hair growth.

Fight cancersCucumber are known to contain lariciresinol, pinoresinol, and secoisolariciresinol. These three lignans have a strong history of research in connection with reduced risk of several cancer types, including breast cancer, ovarian cancer, uterine cancer and prostate cancer.

Home careEliminates a foggy mirror. Before taking a shower, rub a cucumber slice along a mirror and it will eliminate the mirror fogging up. Instead of WD40, take a cucumber slice and rub it along a squeaky hinge and your door will stop squeaking.

SPINACH

Diabetes managementSpinach contains an antioxidant known as alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in patients with diabetes. Studies on alpha-lipoic acid have also shown decreases in peripheral neuropathy and/or autonomic neuropathy in diabetics.

Cancer preventionSpinach and other green vegetables contain chlorophyll which has shown to be effective at blocking the carcinogenic effects of heterocyclic amines which are generated when grilling foods at a high temperature.2

Asthma preventionThe risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is beta-carotene, of which spinach is an excellent source. Apricots, broccoli, cantaloupe, pumpkin and carrots are also rich sources of beta-carotene.

Lowering blood pressureBecause of its high potassium content, spinach is recommended to those with high blood pressure to negate the effects of sodium in the body. A low potassium intake may be just as big of a risk factor in developing high blood pressure as a high sodium intake.

Bone healthLow intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption is important for good health, as it acts as a modifier of bone matrix proteins, improves calcium absorption and may reduce urinary excretion of calcium.

CELERY

Weight ControlCelery is a great choice if you are watching your weight. One large stalk contains only 10 calories! So, add celery to your shopping list and enjoy it in your salads, soups and stir-fries.

InflammationCelery reduces inflammation. If you are suffering from joint pains, lung infections, asthma, or acne, eating more celery will bring much-needed relief.

Stress ReliefCelery helps you calm down: Celery for stress-relief? Oh yes! The minerals in celery, especially magnesium, and the essential oil in it, soothe the nervous system. If you enjoy a celery-based snack in the evening, you will sleep better.

Alkaline BalanceIt regulates the body’s alkaline balance, thus protecting you from problems such as acidity.

DigestionCelery aids digestion: some say celery tastes like “crunchy water,” and that is the reason it is so good for your digestive system.  The high water content of celery, combined with the insoluble fibre in it, makes it a great tool for easy passage of stool.

CARROT

Improves visionWestern culture’s understanding of carrots being “good for the eyes” is one of the few we got right. Carrots are rich in beta-carotene, which is converted into vitamin A in the liver. Vitamin A is transformed in the retina, to rhodopsin, a purple pigment necessary for night vision. Beta-carotene has also been shown to protect against macular degeneration and senile cataracts. A study found that people who eat the most beta-carotene had 40 percent lower risk of macular degeneration than those who consumed little.

Helps prevent cancerStudies have shown carrots reduce the risk of lung cancer, breast cancer and colon cancer. Researchers have just discovered falcarinol and falcarindiol which they feel cause the anticancer properties. Falcarinol is a natural pesticide produced by the carrot that protects its roots from fungal diseases. Carrots are one of the only common sources of this compound. A study showed 1/3 lower cancer risk by carrot-eating mice.

Slows down aging The high level of beta-carotene acts as an antioxidant to cell damage done to the body through regular metabolism.  It help slows down the aging of cells.

Promotes healthier skin Vitamin A and antioxidants protects the skin from sun damage. Deficiencies of vitamin A cause dryness to the skin, hair and nails. Vitamin A prevents premature wrinkling, acne, dry skin, pigmentation, blemishes, and uneven skin tone.

Helps prevent infection Carrots are known by herbalists to prevent infection. They can be used on cuts – shredded raw or boiled and mashed.

GINGER

AppetiteHaven’t been feeling hungry? Eat fresh ginger just before lunch to stoke a dull appetite and fire up the digestive juices.

Body nutrientsGinger improves the absorption and assimilation of essential nutrients in the body.

Microcirculatory channelsGinger clears the ‘microcirculatory channels’ of the body, including the pesky sinuses that tend to flare up from time to time.

NauseaFeeling airsick or nauseous? Chew on ginger, preferably tossed in a little honey.

FlatulenceCan’t stop the toot-a-thon? Gas—oops—guess what?! Ginger helps reduce flatulence!

LEMON GRASS

Helps DigestionLemongrass promotes healthy digestion. It has antiseptic compounds that effectively kill bad bacteria and parasites in the digestive tract and repopulate the good bacteria in the colon. This in turn helps treat digestive health problems like indigestion, constipation, heartburn, diarrhoea, bloating, flatulence, stomach spasms, vomiting and cramps. Plus, lemongrass has antimicrobial properties that help relieve gastroenteritis.

Controls Cholesterol LevelsThe anti-cholesterol and anti-atherosclerosis action of lemongrass helps reduce the absorption of cholesterol from the intestine. Plus, it helps in the oxidation of LDL-cholesterol in the blood, which in turn helps prevent atherosclerotic plaque build-up. A University of Wisconsin study in 1989 found that people with high cholesterol who took 140-milligram capsules of lemongrass oil daily noticed reduction in cholesterol levels. They also experienced a significant decrease in blood fats.

Cleanses and DetoxifiesRegular consumption of lemongrass tea helps cleanse and detoxify the body. The diuretic nature of lemongrass helps remove toxins, uric acid and bad cholesterol from the body by increasing the frequency and quantity of urination. Urination also helps clean out the kidneys.

Heals Colds and FluLemongrass has antibacterial and antifungal properties that help your body cope with coughs, fever and other cold and flu symptoms. Plus, it is loaded with vitamin C that boosts your immune system to fight the infection.

Fights CancerResearch at Ben Gurion University in Israel has shown that lemongrass tea can help fight cancer. A component called citral found in lemongrass causes apoptosis in cancer cells without damaging healthy cells. Simply put, it causes the cancer cells to commit suicide.

BEETROOT

Lower Your Blood PressureDrinking beet juice may help to lower blood pressure in a matter of hours. One study found that drinking one glass of beet juice lowered systolic blood pressure by an average of 4-5 points. The benefit likely comes from the naturally occurring nitrates in beets, which are converted into nitric oxide in your body. Nitric oxide, in turn, helps to relax and dilate your blood vessels, improving blood flow and lowering blood pressure.

Boost Your StaminaIf you need a boost to make it through your next workout, beet juice may again prove valuable. Those who drank beet juice prior to exercise were able to exercise for up to 16 percent longer. The benefit is thought to also be related to nitrates turning into nitric oxide, which may reduce the oxygen cost of low-intensity exercise as well as enhance tolerance to high-intensity exercise.

Fight InflammationBeets are a unique source of betaine, a nutrient that helps protects cells, proteins, and enzymes from environmental stress. It's also known to help fight inflammation, protect internal organs, improve vascular risk factors, enhance performance, and likely help prevent numerous chronic diseases. 4.Anti-Cancer PropertiesThe powerful phytonutrients that give beets their deep crimson colour may help to ward off cancer. Research has shown that beetroot extract reduced multi-organ tumour formations in various animal models when administered in drinking water, for instance, while beetroot extract is also being studied for use in treating human pancreatic, breast, and prostate cancers.

5. Rich in Valuable Nutrients and FibreBeets are high in immune-boosting vitamin C, fibre, and essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys, and pancreas). Beets also contain the B vitamin folate, which helps reduce the risk of birth defects.

OTHERS

ALMOND MILK

Weight managementOne cup of almond milk contains only 60 calories, as opposed to 146 calories in whole milk, 122 calories in 2 percent, 102 calories in 1 percent, and 86 calories in skim. It makes for a great substitute that will help you lose or maintain your current weight.

It keeps your heart healthyThere’s no cholesterol or saturated fat in almond milk. It’s also low in sodium and high in healthy fats (such as omega fatty acids, typically found in fish), which helps to prevent high blood pressure and heart disease.

It keeps your bones strongWhile it doesn’t offer as much calcium as cow’s milk, almond milk does offer 30 percent of the recommended daily amount, as well as 25 percent of the recommended amount of vitamin D, reducing your risk for arthritis and osteoporosis and improving your immune function. Plus, these two nutrients work together to provide healthy bones and teeth formation.

It keeps your skin glowingAlmond milk contains 50 percent of the recommended daily amount of vitamin E, which contains antioxidant properties essential to your skin’s health, such as protecting it against sun damage.

It barely impacts your blood sugarAlmond milk (with no additives) is low in carbs, which means it won’t significantly increase your blood sugar levels, reducing your risk for diabetes. Because of its low glycemic index, your body will use the carbs as energy so the sugars aren’t stored as fat (score!).

COCONUT MILK

Immune SystemA major part of the fats found in coconut milk is lauric acid, which has been found to exhibit antibacterial, antifungal and antiviral properties. This fatty acid can boost the immune system and its disease fighting ability.

Heart DiseaseLauric acid can also be helpful in maintaining the elasticity of the blood vessels and in keeping them clean, which can lower the risk for conditions like, atherosclerosis and heart disease.

Free RadicalsCoconut milk also contains several antioxidant compounds, which can provide protection against the harmful free radicals and their damaging effects on the body cells and tissues.

Stomach UlcersCoconut milk can improve the health of the digestive system and promote digestion. It can relieve the symptoms of stomach ulcers and acid reflux disease as well.

Iron DeficiencyCoconut milk can give about 22% of the recommended daily allowance of iron. With such a high level of iron, it can help to treat anaemia caused by iron deficiency.

SOYA MILK

Digestion Soya beans are also a great source of fibre so soy milk has the health benefit of containing a good deal more fibre than cows milk which helps our general digestive functions.

Heart DiseaseSoy milk does contain fats but the fats it contains are good fats and it is cholesterol free which means when replacing cow’s milk it can help prevent clogged arteries and heart disease.

Lactose IntoleranceSoy milk is also lactose free. Around 75% of the globes population have some kind of lactose intolerance and this is especially true of those of African and Asian origin. This means that Soy milk is a good alternative to dairy milk for those with a lactose intolerance.

CancersOne of the other key features of Soy milk is that it contains isoflavones. These are thought to be linked with a number of health benefits including the prevention of heart disease, some cancers and osteoporosis.

SkinSoy milk is also a good source of lecithin, B vitamins and vitamin E. Vitamin E is helpful in maintaining healthy skin.

HONEY

Alleviates AllergiesHoney’s anti-inflammatory effects and ability to soothe coughs has led to the belief it can also reduce seasonal allergy symptoms. It contains small amounts of pollen, which if the body is exposed to small amounts of it, it can trigger an immune response that produces antibodies to the pollen.

All-Natural Energy DrinkHoney is an excellent source of all-natural energy at just 17 grams of carbohydrates per tablespoon. This natural unprocessed sugar — fructose and glucose — directly enter the bloodstream and can deliver a quick boost of energy. The rise in blood sugar acts as a short-term energy source for your workout, especially in longer endurance exercises.

Boosts MemoryThe sweet nectar is loaded in antioxidants that may help prevent cellular damage and loss within the brain. A 2011 study published in Menopause found a daily spoonful of Malaysian honey may boost postmenopausal women’s memory, which can provide an alternative therapy for the hormone-related intellectual decline. After four months of taking 20 grams of honey a day, the women were more likely to have better short-term memory than their counterparts who took hormone pills.

Cough SuppressantHoney can be the all-natural cure when it comes to pesky colds. A persistent cough that won’t go away can easily be remedied with two teaspoons of honey, as the golden liquid’s thick consistency helps coat the throat while the sweet taste is believed to trigger nerve endings that protect the throat from incessant coughing. Honey is believed to be as effective as the common cough suppressant ingredient dextromethorphan. It can be used in treating upper respiratory tract infections.

Sleep AidHoney can be a health aid for sleepless nights. Similar to sugar, honey can cause a rise in insulin and release serotonin — a neurotransmitter that improves mood and happiness. “The body converts serotonin into melatonin, a chemical compound that regulates the length and the quality of sleep,” Rene Ficek, registered dietitian and lead dietitian nutritionist at Seattle Sutton's Healthy Eating in Chicago, Ill., told Medical Daily in an email.

OATS

Asthma riskWhile there is widespread belief that introducing solid foods to children too early may cause later health problems, a Finnish prospective study of 1293 children found that those introduced earlier to oats were in fact less likely to develop persistent asthma.

Gluten-free nutritionTwo recent studies out of Scandinavia show that adding oats to a gluten-free diet may enhance the nutritional values of the diets, particularly for vitamins and minerals, as well as increasing antioxidant levels. In the second study, the addition of gluten-free oats allowed people on gluten-free diets to achieve their recommended daily intakes of fibre, as well as increasing levels of a particular antioxidant called bilirubin, which helps the body eliminate free radicals as well as protect the brain from oxidative damage.

Appetite controlAustralian researchers studied fourteen people who ate a control meal and three different cereals with different levels of oat beta glucan. They then collected blood samples for four hours after each meal, and found a significant dose response between higher levels of oat beta glucan and higher levels of Peptide Y-Y, a hormone associated with appetite control.

Immune System DefencesItalian researchers reviewed existing research about the positive effects of beta glucans on human health. They found that, in addition to reducing cholesterol and blunting glycaemic and insulin response, beta glucans boost defences of the immune system against bacteria, viruses, fungi, and parasites.

Type 2 diabetesResearchers in Mannheim, Germany carried out a dietary intervention with 14 patients who had uncontrolled type 2 diabetes and insulin resistance. The patients were introduced to a diabetes-appropriate diet containing oatmeal during a short hospital stay, then examined again four weeks later. On average, patients achieved a 40% reduction in insulin dosage – and maintained the reduction even after 4 weeks on their own at home.

CHIA SEEDS

Combat DiabetesChia is being studied as a potential natural treatment for type-2 diabetes because of its ability to slow down digestion. The gelatinous coating chia seeds develops when exposed to liquids-can also prevent blood sugar spikes.

Get More Fibre Just a 28-gram or one-ounce serving of chia has 11 grams of dietary fibre — about a third of the recommended daily intake for adults. Adding some chia to your diet is an easy way to make sure you're getting a good amount of fibre, which is important for digestive health.

Stock Up On Omega-3Chia seeds are packed with omega-3 fatty acids, with nearly five grams in a one-ounce serving. These fats are important for brain health. "There's better conversion of omega 3s into the plasma or into the food than with flax seed," said researcher Wayne Coates.

Stronger Teeth And Bones A serving of chia seeds has 18 per cent of the recommended daily intake for calcium, which puts your well on your way to maintaining bone and oral health, and preventing osteoporosis.

Don't Forget Manganese Manganese isn't a well-known nutrient, but it's important for our health: it's good for your bones and helps your body use other essential nutrients like biotin and thiamin. One serving of chia seeds, or 28 grams, has 30 per cent of your recommended intake of this mineral.

COCONUT OIL

LiverThe presence of medium chain triglycerides and fatty acids helps in preventing liver diseases because those substances are easily converted into energy when they reach the liver, thus reducing the work load of the liver and also preventing accumulation of fat.

KidneyCoconut oil helps in preventing kidney and gall bladder diseases. It also helps to dissolve kidney stones.

Stress reliefCoconut oil is very soothing and hence it helps in removing stress. Applying coconut oil to the head, followed by a gentle massage, helps to eliminate mental fatigue.

DiabetesCoconut oil helps in controlling blood sugar, and improves the secretion of insulin. It also promotes the effective utilization of blood glucose, thereby preventing and treating diabetes.

BonesAs mentioned earlier, coconut oil improves the ability of our body to absorb important minerals. These include calcium and magnesium which are necessary for the development of bones. Thus, coconut oil is very useful to women who are prone to osteoporosis after middle age.

MACA

VitaminsMaca is rich in vitamin B vitamins, C, and E. It provides plenty of calcium, zinc, iron, magnesium, phosphorous and amino acids.

Sexual functionMaca is widely used to promote sexual function of both men and women. It serves as a boost to your libido and increases endurance. At the same time it balances your hormones and increases fertility.

Women’s health and moodMaca relieves menstrual issues and menopause. It alleviates cramps, body pain, hot flashes, anxiety, mood swings, and depression. If you are pregnant or lactating you should avoid taking maca.

EnergyWithin days of using maca your energy level may increase. It is also known for increasing stamina. Many athletes take maca for peak performance. If you find yourself tired most of the time, experiment with maca to see if it helps. Just a small amount could be exactly what you need for a boost!

General healthMaca helps your overall health in a number of ways. It supplies iron and helps restore red blood cells, which aids anaemia and cardiovascular diseases. Maca keeps your bones and teeth healthy and allows you to heal from wounds more quickly. When used in conjunction with a good workout regime you will notice an increase in muscle mass.

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