Whenever we smell or think of food we imagine it to be tasty; a thought that whets our appetites and makes our mouths water. Food (vegetables, fruits, legumes, grains, herbs, aromatic seeds, and spices) is not meant to nourish only, but also heal. In 2006, I wrote about the “Superfoods” of Dr. Steven Pratt: Beans, blueberries (berries, grapes, pomegranate), broccoli, oats (whole grains), oranges (citrus fruits), pumpkin, wild salmon, spinach (greens), soy (legumes), tea, tomatoes, turkey, walnuts (nuts), and yogurt (look for “Superfoods.” at arabnews.com). Today, I shall visit other ones.
Professor Gary Williamson of the department of food science at Leeds University, UK, came up with a longer list than Pratt’s, calling it 20 “lifespan essential” fruits and vegetables “for health maintenance or disease reduction throughout adulthood and during aging.” According to him, their richness in polyphenols (tannins, lignins, flavonoids) protects cells against chronic disease and “can help to increase individuals’ chance of reaching their genetically determined lifespan.” These foods are apples, blackberry, black tea, blueberries, broccoli, cereal bran, cherries, cherry tomatoes, coffee, cranberries, dark chocolate, green tea, oranges, peaches, plums, raspberries, red grapes, red onions, spinach, and strawberries. Some of them have been hailed for their nutritional value; others for their medicinal properties. Since new ones have surfaced, I decided to explore only the nutritional and healing aspects of the latest additions.
Apples have been known for their multiple benefits for ages. Our mothers and grandmothers before them made sure we ate them in sickness and in health. Their powers, though real, have become a myth due to the saying “An apple a day keeps the doctor away.” However, medical journals recommend apples (pectin and fiber) for both diarrhea and constipation. Canadian scientists found that fresh apple juice and apple sauce contain antibacterial properties. A segment of apple after meals can also protect against tooth decay.
Pectin in apples reduces cholesterol, while quercetin protects against heart disease and relieves allergies. Apple vinegar breaks up gallstones. Diluted vinegar applied on skin can help heal minor burns; ease insect bites; eliminate dandruff as a hair rinse; heal athlete’s foot as foot bath; and get rid of body odor.
Peaches and plums have natural laxative characteristics that relieve constipation and regulate bowl movement. Their carotenoids, precursors of vitamin A, are good for skin health and act against free radicals. Prunes prevent anemia.
Cereal bran is good for regulating bowl movement by increasing stool bulk and speeding excretion. Bran fiber reduces contact time of carcinogens, lowering cancer risk and digestive and heart diseases usually associated with refined foods. A Swedish trial on weight loss found that taking bran before meals reduces calorie and food intake, giving desired results.
Onions (green onions, garlic, chives), can be used as salt substitute for hypertension and uric acid. An onion or garlic slice relieves insect bite itching and swelling. Soak either one of them in olive oil for a couple of days; use as ear drops for earache. Quercetin in raw onions can subdue allergic reactions. Allicin in garlic lowers cholesterol levels and blood pressure and thins blood, reducing risk of clots.
Coffee has polyphenols that fight oxidation. While one or two cups a day can benefit health, in excess, it can do significant damage to the heart; raise blood pressure and homocysteine levels; disrupt sugar levels on an empty stomach; aggravate infertility in women; harm fetus; and lead to anxiety, palpitation, aggressive behavior, and addiction.
Chocolate, la piece de resistance, is the mmm... addition to healthy foods. But! But! But! It is the cocoa bean that provides bioflavonoids to enhance health and vascular system, and not the confectionary bonbons, which are high in fat (cream, butter) and sugar. If you happen to be a chocolate lover, switch to dark chocolate (75 to 85 percent cocoa). You will stop craving any other. For baking, use a good quality cocoa powder.
I have added the following three to make a diet wholesome:
Olive oil, part of the Mediterranean diet, offers polyphenols to counteract cholesterol oxidation and prevent plaque formation within artery walls. It raises “good” cholesterol and reduces the “bad” one, thus protecting the heart. The oil slows down skin maturity and aging process.
Bananas stabilize sugar levels and provide potassium and long-lasting energy for athletes. Bananas are easily digested and protect stomach lining from ulcers.
Aromatic seeds (Indian spices) provide antioxidants. Turmeric has anti-inflammatory and anti-bacterial properties to counteract cholesterol oxidation, Alzheimer’s, rheumatoid arthritis, and weakened immunity. Ginger, an anti-nausea immune booster, has powerful compounds that make cancer cells self-destruct. Anise and fennel improve the digestion. Cinnamon regulates sugar levels by mimicking insulin. Cloves relieve arthritic pains and tooth ache. Thyme soothes cough and flu symptoms. Cumin relieves gases and inhibits cancer tumor growth. Rosemary, like turmeric, improves memory. Cardamom enhances immunity. Whole foods provide a plethora of benefits. Hippocrates once prescribed, “Let thy food be thy medicine.” Remember! Overindulgence can damage health. Moderation is of essence!