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Top Healing Foods for Diabetes and Other Diseases
Top Healing Foods to Fight Disease
The healing properties of food have been reported by cultures worldwide throughout history. However, the past decade has presented an explosion of clinical research to show specifically what health benefits individual foods can offer, identifying the various nutrients and phytochemicals associated with these benefits.
What exactly are foods that heal? Are there foods that can really heal us from disease? Most definitely yes! There are many foods that nourish the body and help it to regenerate and repair itself. Food is your prevention medicine. Furthermore, you can still have a balanced healthy diet just by eating these types of foods. Lets learn what foods are healthy for healing.
Healing with whole food that is fresh and has not been broken down and processed are considered to be foods that heal, and help to accelerate the body's biochemical repair and healing processes.
Hippocrates, the great Greek philosopher and healer once said, “Make food your medicine and medicine your food.” I think he knew what he was talking about.
Many fruits, vegetables, and unprocessed whole foods have properties that can benefit our health. Studies in the past decade have taken nutritional research beyond protein, carbohydrates, fats, vitamins and minerals. Chemicals in the plants called phytochemicals have been a specific focus in the past decade, offering benefits such as cancer prevention, cholesterol reduction, accelerated repair, and hormone regulation, to name a few.
There is truly a cornucopia of nutritional benefits that have been discovered. Here are a few "superfoods" that have received a lot of press in the past decade for their research-supported health benefits.
Note: Refer to the Death to Diabetes book for a more comprehensive list of healing foods.
Almonds
A snack of a small handful is a good source of protein and monounsaturated fat, a healthy fat which won’t provoke an insulin response or cause excess LDL cholesterol build-up in the blood. Almonds also are a great source of Vitamin E (via gamma tocopherol) and glutathione, antioxidants which ultimately improve health by preventing oxidative damage to cellular membranes.
Asparagus
Not only is asparagus a low-glycemic and low-calorie source of valuable antioxidants such as glutathione and Vitamin C, its stalks are full of fiber, of which we need at least 30 grams per day for healthy digestion and elimination. Asparagus also provides cardiovascular protection because it contains alpha-linoleic acid and folic acid which prevent hardening of the arteries.
Avocado
Avocados contain an abundance of healthy monounsaturated fat, and antioxidants Vitamin E and glutathione, which together assist your body in defending against free radical damage, synthesizing essential components, and absorbing other nutrients such as fat-soluble carotenoids. So, go ahead and eat your guacamole, especially if made with onions, and be sure to replace the fried tortilla chips with baked chips or crackers, or even sliced, raw veggies (keeping those high-sugar margaritas to a minimum will help prevent inflammation too).
Blueberries
Among the fruits with the highest level of antioxidants, blueberries have been linked to lowering cholesterol, reducing diabetes risk, slowing the aging process, improving motor skills and supporting urinary and vision health. The compound, anthocynanin, gives blueberries their color and may be the main component of its antioxidant and anti-inflammatory properties.
Filled with proanthocyanidin flavonoids, blueberries are a great low-glycemic food with powerful antioxidant properties, offering a double-dose of anti-inflammatory action. Cultivated without toxic chemicals, wild blueberries strengthen our eyes, specifically our retinas and maculas, and help us preserve brain function as we age; try a morning shake of blueberries with organic yogurt and crushed flax to jump start your brain and your day.
Berries are a natural source of fructose and they carry a punch with flavanoids. Flavanoids give your nitric oxide a boost and nitric oxide is required to help keep the blood flowing smoothly in our veins and arteries. Berries are also very rich in antioxidants.
Broccoli
Loaded with vitamins such as A, B-6, folic acid, and K and minerals such as calcium and potassium, broccoli is continuing to earn top honors as a nutritional superstar. Its unique claim to fame comes from its cancer-fighting properties, activated by phytochemicals indole-3-carbinol and sulforaphane.
Cruciferous broccoli, which can be eaten in abundance with very little production of insulin, is a rich source of Vitamins C and E, as well as calcium, iron, magnesium, and potassium, making it one of the most anti-inflammatory foods. Broccoli is also a powerful cancer combatant, full of phytonutrients such as sulforaphane and indole-3 carbinol compounds, which promote the production of healthy enzymes and assist in detoxification.
Buffalo
Grass-fed buffalo is an outstanding source of lean animal protein that, while contributing more iron but much less saturated fat, can be substituted for beef in most recipes. Free-range buffalo is an even better anti-inflammatory food choice, as it generally contains higher levels of beta-carotene, selenium, and omega-3 fatty acids.
Cabbage
More foods that heal are cruciferous vegetables, such as cabbage, kale, broccoli and cauliflower. These are excellent cancer fighting foods that heal. Studies have shown that daily consumption of these cancer warriors reduce the risk of gastrointestinal and respiratory tract cancers.
You can eat the right foods now and avoid cancer later. Sauerkraut, which is fermented cabbage, is also an excellent food for promoting proper digestion.
Dark Chocolate
This decade brought us the guilt-reducing research showing us how chocolate, yes, chocolate, could actually be considered a health food. Benefits to our cardiovascular system and our moods have been researched, as well as cancer-protective properties and mood-enhancing effects.
Flaxseed
Rich in EPA and DHA, two primary essential fatty acids, flax is a fabulous vegetarian source of anti-inflammatory omega-3. Adding freshly ground and unheated flax seed to meals will help lower blood pressure and cholesterol, support the immune system, and facilitate elimination, which results in a healthier gastrointestinal tract and skin.
Fruits
Dark, bright-colored fruits such as blueberries, blackberries, apples, cranberries, and pears provide high levels of antioxidants, anthocynanins, flavonoids, Vitamin C, and fiber.
Garlic
Garlic was a favorite food among the ancient Egyptians. In fact, pyramid builders were fed a daily ration of garlic for strength and endurance.
Garlic has many miraculous properties. The most amazing thing about garlic is in its ability to prevent colds and flu’s. However, garlic cures go beyond colds and flus.
The health medicinal benefits of garlic are principally due to it's antibiotic properties. When garlic is crushed or minced, an enzyme is released which converts into an antibiotic. The antibacterial properties in garlic make it the remarkable healer. There are many garlic health benefits.
Green Smoothies
If you like milkshakes, but you want a healthy version, try green smoothies. Or, if you're tired of juicing, take a break and use your blender to make a scrumptious smoothie.
When it comes to foods that heal, the health benefits of green smoothies are many. For hundreds of healthy smoothie recipes, get our Power of Juicing ebook.
Green Tea
Study after study seems to support the benefits of including green tea in your daily life. Studies are pointing towards its cancer risk reducing properties, its potential in decreasing incidence of stroke and heart disease, and its role in reducing inflammation associated with several types of IBD (inflammatory bowel disease). More recent research is indicating that green tea may help prevent type two diabetes and osteoporosis.
Honey
Honey has been revered throughout the ages for its healing properties. Some outstanding research has shown anti-bacterial and anti-viral effects. Honey is being explored further for its role in digestive health as well as wound healing. The research on honey at the University of Waikatob is particularly impressive.
Mankind’s oldest sweetener—honey—comes from the nectar of flowers and nature’s most efficient factory—the beehive. Another first-rate source of antioxidants, best eaten raw and unheated, which preserves the naturally occurring enzymes and bee pollen.
Juicing
If you are sick with disease, the best way to heal is by juicing natural, organic foods. These foods are nothing but fresh raw fruits and vegetables. Organically grown fruits and vegetables are some of the most nutritious foods that heal for restoring health.
Check your local area for farmers markets, which always have organically grown produce. Juicing wheat grass is very beneficial for restoring cells and repairing degenerative tissue.
Wheatgrass juice and sprouted seeds help to fight cancer.
When it comes to foods that heal, the health benefits of juicing are many. For hundreds of healthy juice recipes, get our Power of Juicing ebook.
Kefir
This cultured milk drink isn't as popular as yogurt, but that's just because people don't know about it. Loaded with healthy probiotics, health experts believe it may help boost your immune system. If I'm feeling under the weather, I make sure I have a glass of kefir.
Legumes
A wonderful protein source are legumes. Legumes are your dried beans, peas and lentils. Animal protein can really drive your cholesterol up and too much cholesterol in the blood can lead to heart disease and stroke. Protein is so important to our bodies and plant protein is a healing food.
Nattokinase
Nattokinase, a Japanese dish made of fermented soybeans, fortifies bones with Vitamin K and acts as a blood thinner, which ultimately helps lower blood pressure and improves circulation. As a soy product, natto also contains isoflavones, which promote heart health by raising HDL and lowering LDL cholesterol levels.
Olive Oil
Not only a monounsaturated fat that facilitates the lowering of LDL cholesterol, olive oil also provides cardiovascular protection because it contains powerful antioxidants: polyphenols and Vitamin E. Olive oil, which loses its protective health benefits if heated, is also associated with a lowered risk of colon, skin, and breast cancers; the squalene content in olive oil provides immune system support.
Long a staple in Mediterranean diets, olive oil is a natural juice that preserves the taste, aroma, vitamins, and properties of the olive fruit. Studies have shown that olive oil, high in monounsaturated fatty acids and antioxidants, protects us from heart disease by controlling LDL (or bad) cholesterol levels while raising HDL (or good) cholesterol levels.
Researchers believe that various properties of olive oil, such as flavonoids, squalene, and polyphenols, may protect us from cancer. Flavonoids and polyphenols are antioxidants, which help prevent cell damage from oxygen-containing chemicals called “free radicals.”
Note: I do not recommend using high-quality extra-virgin olive oil in cooking, however, because certain nutrients in the olive oil break down when subjected to high heat.
Onions
Though sliced, raw onions may give your breath some character, they can also help provide protection from heart disease, or CVD. Onions, when combined with other nutrients such as Vitamin E or folic acid, significantly lower blood pressure; they also contain allicin, which lowers LDL cholesterol, as well as powerful cancer-fighting flavonoids, specifically quercetin, which also prevents LDL oxidation.
Pomegranate
The pomegranate has been long revered as a symbol of fertility and abundance. In modern times, the focus has shifted to its remarkable health benefits. Rich in antioxidants, the pomegranate research has shown its promise in reducing heart disease risk, lowering cholesterol and blood pressure, and reducing the risk of certain types of cancer.
Pomegranates and pomegranate juice are replete with antioxidants that help prevent inflammation, high blood pressure, and even help stave off cancer. By preventing plaque build-up and blood clotting within the arterial endothelium, or inner blood vessel wall, pomegranate polyphenols preserve blood vessel integrity and promote healthy blood circulation, which is of vital importance for the nourishment all cells and tissues within the body.
Seaweed
Chock full of health-enhancing minerals, chlorophyll, and alginates, seaweed (i.e. kelp) helps suppress inflammatory responses and creates anti-inflammatory substances within our bodies. An acquired taste for many, seaweed can help us lower our blood pressure, as well as maintain healthy thyroid function; sample a seaweed salad next time you’re waiting for sushi rolls... you might just like it!
Spices
Turmeric, (anti-inflammatory and may reduce cancer risk and slow the progression of Alzheimer’s), cinnamon (studies show it can help lower cholesterol and stabilize blood sugar), and ginger (supports digestive health, is anti-inflammatory, and looks promising for cancer prevention) were stars of the decade, reminding us that flavoring our foods beyond salt and pepper can add great taste as well as outstanding health benefits
Spinach
Leafy green spinach, brimming with antioxidants Vitamins C and E, reduces oxidative stress and benefits the cardiovascular and pulmonary systems. Best consumed raw, spinach is rich with fiber, calcium and lutein; substitute spinach for lettuce in salads to preserve your eyesight, as well as strengthen your immune system!
Sprouted Seeds and Sprouted Grains
Tasty foods rich in antioxidants are sprouted grains, seeds, and nuts, which retain their plant enzymes when they are not cooked. This process greatly helps digestion. When soaked or allowed to germinate, these abundant sources of nutrients transform into nutritional powerhouses that produce vitamin C and various vitamin B’s—B2, B5, and B6. Those with wheat intolerances may want to try sprouted wheat bread because the digestive system will be more apt to accept sprouted grains. Soaked and sprouted seeds are great parts of a healthy diet.
Alfalfa is a leader when it comes to the nutritional value of sprouts. It is definitely in the category of foods that heal. Sprouting seeds in jars is easy and fun. Once the seed has a little sprout on the end it is ready for eating.
Sprouts are to be eaten raw and are delicious on salads and in your favorite sandwich. They are living foods that heal and supply magnesium, potassium, zinc, calcium, copper, manganese and vitamins B6 just to name a few. Sprouts are great antiinflammatory foods.
Some of the most delicious and nutritious sprouts are the wheat berry sprout, alfalfa and sunflower sprouts. They absolutely should be included in your daily health plan.
Sprouts eaten on a daily basis can do wonders to the way we look and feel. Because of the high vitamin content in sprouts, your skin will begin to take on a more natural looking glow. Your hair will shine and become thicker. You will have more energy and feel good throughout the day. There is a lot to be said about sprouts nutrition.
Make sure the seeds you sprout are certified organic, which means they came from plants that were grown without pesticides and chemicals.
Vegetables
Green vegetables are high in nutrient density. When served farm fresh, green vegetables do not contain additives, preservatives, food colorings, or artificial flavorings. It’s universally recommended that you eat three to five or more servings daily of leafy green vegetables to maintain a healthy body. Greens contain large amounts of beta-carotene and folic acid, which lowers elevated blood levels of homocysteine, a known precursor to coronary heart disease. Folic acid can be destroyed in the cooking process, so green vegetables are best eaten raw, as in a salad, or lightly cooked by steaming.
Walnuts
Exceptionally rich in heart-healthy omega-3, walnuts made history in 2004 when they became the first food that the FDA allowed to make a qualified health claim: “Supportive but not conclusive research shows that eating 1.5 oz of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake may reduce the risk of coronary heart disease."
Water
Sometimes we take water for granted, but it is very crucial to good health. But, avoid tap water, and drink filterd water.
Wheat Germ
Wheat germ is loaded with folic acid and Vitamin E, and is great on top of cereal or in smoothies.
Wild Salmon
Low in calories and saturated fat, and rich in protein and omega-3 fatty acids, salmon has certainly received a lot of press this past decade. Research showing anti-inflammatory and cancer prevention properties are impressive. Its role in diabetes and Alzheimer’s prevention as well as its overwhelming cardiovascular benefits makes this fish a winner in every category. Look for wild salmon vs. farmed to avoid contaminants such as PCBs.
Taking care of your heart doesn’t have to be difficult. One of the best omega 3 sources of food you can eat is cold water fish. Salmon is packed with protein and Omega 3 fatty acids, which is essential for strong arteries and veins. This is probably one of the best fish to eat.
Wild, Alaskan salmon is a wonderful source of anti-inflammatory omega-3’s, which our bodies need to synthesize hormones and other necessary substances, as well as maintain endothelial integrity. Wild salmon, which is considered less toxic than the farm raised variety, also contains astaxanthan, a powerful carotenoid that packs a serious antioxidant punch to free radicals, as well as CoQ10, an absolutely essential nutrient for cardiac health.
Regarding ways to cook salmon, you can marinate it in lemon, garlic and soy sauce for one hour before baking salmon or grilling salmon fillets to give it a fantastic flavor. The American Heart Association suggests eating cold water fish, such as different types of salmon, tuna and mackerel at least twice a week. These are safe fish to eat and definitely great foods that heal.
Yogurt
In addition to protein, vitamins such as B-2 and B-12, minerals such as calcium and magnesium, yogurt consumers also enjoy the benefits of probiotics. Probiotics are known as the “good bacteria” that can reside in the intestines, offering immune and digestive support. Research has shown improved vaginal health among women consuming yogurt, and the cholesterol-lowering properties of yogurt look promising. Plain yogurt with active cultures is recommended.
Other top healing foods include: Beans, Pineapple, Brazil Nuts, Omega-3 Seafood, Sardines, Winter Squash, and Bone Broth.
What exactly are foods that heal? Are there foods that can really heal us from disease? Most definitely yes! There are many foods that nourish the body and help it to regenerate and repair itself. Food is your prevention medicine. Furthermore, you can still have a balanced healthy diet just by eating these types of foods. Lets learn what foods are healthy for healing.
Healing with whole food that is fresh and has not been broken down and processed are considered to be foods that heal, and help to accelerate the body's biochemical repair and healing processes.
Hippocrates, the great Greek philosopher and healer once said, “Make food your medicine and medicine your food.” I think he knew what he was talking about.
Many fruits, vegetables, and unprocessed whole foods have properties that can benefit our health. Studies in the past decade have taken nutritional research beyond protein, carbohydrates, fats, vitamins and minerals. Chemicals in the plants called phytochemicals have been a specific focus in the past decade, offering benefits such as cancer prevention, cholesterol reduction, accelerated repair, and hormone regulation, to name a few.
There is truly a cornucopia of nutritional benefits that have been discovered. Here are a few "superfoods" that have received a lot of press in the past decade for their research-supported health benefits.
Note: Refer to the Death to Diabetes book for a more comprehensive list of healing foods.
Almonds
A snack of a small handful is a good source of protein and monounsaturated fat, a healthy fat which won’t provoke an insulin response or cause excess LDL cholesterol build-up in the blood. Almonds also are a great source of Vitamin E (via gamma tocopherol) and glutathione, antioxidants which ultimately improve health by preventing oxidative damage to cellular membranes.
Asparagus
Not only is asparagus a low-glycemic and low-calorie source of valuable antioxidants such as glutathione and Vitamin C, its stalks are full of fiber, of which we need at least 30 grams per day for healthy digestion and elimination. Asparagus also provides cardiovascular protection because it contains alpha-linoleic acid and folic acid which prevent hardening of the arteries.
Avocado
Avocados contain an abundance of healthy monounsaturated fat, and antioxidants Vitamin E and glutathione, which together assist your body in defending against free radical damage, synthesizing essential components, and absorbing other nutrients such as fat-soluble carotenoids. So, go ahead and eat your guacamole, especially if made with onions, and be sure to replace the fried tortilla chips with baked chips or crackers, or even sliced, raw veggies (keeping those high-sugar margaritas to a minimum will help prevent inflammation too).
Blueberries
Among the fruits with the highest level of antioxidants, blueberries have been linked to lowering cholesterol, reducing diabetes risk, slowing the aging process, improving motor skills and supporting urinary and vision health. The compound, anthocynanin, gives blueberries their color and may be the main component of its antioxidant and anti-inflammatory properties.
Filled with proanthocyanidin flavonoids, blueberries are a great low-glycemic food with powerful antioxidant properties, offering a double-dose of anti-inflammatory action. Cultivated without toxic chemicals, wild blueberries strengthen our eyes, specifically our retinas and maculas, and help us preserve brain function as we age; try a morning shake of blueberries with organic yogurt and crushed flax to jump start your brain and your day.
Berries are a natural source of fructose and they carry a punch with flavanoids. Flavanoids give your nitric oxide a boost and nitric oxide is required to help keep the blood flowing smoothly in our veins and arteries. Berries are also very rich in antioxidants.
Broccoli
Loaded with vitamins such as A, B-6, folic acid, and K and minerals such as calcium and potassium, broccoli is continuing to earn top honors as a nutritional superstar. Its unique claim to fame comes from its cancer-fighting properties, activated by phytochemicals indole-3-carbinol and sulforaphane.
Cruciferous broccoli, which can be eaten in abundance with very little production of insulin, is a rich source of Vitamins C and E, as well as calcium, iron, magnesium, and potassium, making it one of the most anti-inflammatory foods. Broccoli is also a powerful cancer combatant, full of phytonutrients such as sulforaphane and indole-3 carbinol compounds, which promote the production of healthy enzymes and assist in detoxification.
Buffalo
Grass-fed buffalo is an outstanding source of lean animal protein that, while contributing more iron but much less saturated fat, can be substituted for beef in most recipes. Free-range buffalo is an even better anti-inflammatory food choice, as it generally contains higher levels of beta-carotene, selenium, and omega-3 fatty acids.
Cabbage
More foods that heal are cruciferous vegetables, such as cabbage, kale, broccoli and cauliflower. These are excellent cancer fighting foods that heal. Studies have shown that daily consumption of these cancer warriors reduce the risk of gastrointestinal and respiratory tract cancers.
You can eat the right foods now and avoid cancer later. Sauerkraut, which is fermented cabbage, is also an excellent food for promoting proper digestion.
Dark Chocolate
This decade brought us the guilt-reducing research showing us how chocolate, yes, chocolate, could actually be considered a health food. Benefits to our cardiovascular system and our moods have been researched, as well as cancer-protective properties and mood-enhancing effects.
Flaxseed
Rich in EPA and DHA, two primary essential fatty acids, flax is a fabulous vegetarian source of anti-inflammatory omega-3. Adding freshly ground and unheated flax seed to meals will help lower blood pressure and cholesterol, support the immune system, and facilitate elimination, which results in a healthier gastrointestinal tract and skin.
Fruits
Dark, bright-colored fruits such as blueberries, blackberries, apples, cranberries, and pears provide high levels of antioxidants, anthocynanins, flavonoids, Vitamin C, and fiber.
Garlic
Garlic was a favorite food among the ancient Egyptians. In fact, pyramid builders were fed a daily ration of garlic for strength and endurance.
Garlic has many miraculous properties. The most amazing thing about garlic is in its ability to prevent colds and flu’s. However, garlic cures go beyond colds and flus.
The health medicinal benefits of garlic are principally due to it's antibiotic properties. When garlic is crushed or minced, an enzyme is released which converts into an antibiotic. The antibacterial properties in garlic make it the remarkable healer. There are many garlic health benefits.
Green Smoothies
If you like milkshakes, but you want a healthy version, try green smoothies. Or, if you're tired of juicing, take a break and use your blender to make a scrumptious smoothie.
When it comes to foods that heal, the health benefits of green smoothies are many. For hundreds of healthy smoothie recipes, get our Power of Juicing ebook.
Green Tea
Study after study seems to support the benefits of including green tea in your daily life. Studies are pointing towards its cancer risk reducing properties, its potential in decreasing incidence of stroke and heart disease, and its role in reducing inflammation associated with several types of IBD (inflammatory bowel disease). More recent research is indicating that green tea may help prevent type two diabetes and osteoporosis.
Honey
Honey has been revered throughout the ages for its healing properties. Some outstanding research has shown anti-bacterial and anti-viral effects. Honey is being explored further for its role in digestive health as well as wound healing. The research on honey at the University of Waikatob is particularly impressive.
Mankind’s oldest sweetener—honey—comes from the nectar of flowers and nature’s most efficient factory—the beehive. Another first-rate source of antioxidants, best eaten raw and unheated, which preserves the naturally occurring enzymes and bee pollen.
Juicing
If you are sick with disease, the best way to heal is by juicing natural, organic foods. These foods are nothing but fresh raw fruits and vegetables. Organically grown fruits and vegetables are some of the most nutritious foods that heal for restoring health.
Check your local area for farmers markets, which always have organically grown produce. Juicing wheat grass is very beneficial for restoring cells and repairing degenerative tissue.
Wheatgrass juice and sprouted seeds help to fight cancer.
When it comes to foods that heal, the health benefits of juicing are many. For hundreds of healthy juice recipes, get our Power of Juicing ebook.
Kefir
This cultured milk drink isn't as popular as yogurt, but that's just because people don't know about it. Loaded with healthy probiotics, health experts believe it may help boost your immune system. If I'm feeling under the weather, I make sure I have a glass of kefir.
Legumes
A wonderful protein source are legumes. Legumes are your dried beans, peas and lentils. Animal protein can really drive your cholesterol up and too much cholesterol in the blood can lead to heart disease and stroke. Protein is so important to our bodies and plant protein is a healing food.
Nattokinase
Nattokinase, a Japanese dish made of fermented soybeans, fortifies bones with Vitamin K and acts as a blood thinner, which ultimately helps lower blood pressure and improves circulation. As a soy product, natto also contains isoflavones, which promote heart health by raising HDL and lowering LDL cholesterol levels.
Olive Oil
Not only a monounsaturated fat that facilitates the lowering of LDL cholesterol, olive oil also provides cardiovascular protection because it contains powerful antioxidants: polyphenols and Vitamin E. Olive oil, which loses its protective health benefits if heated, is also associated with a lowered risk of colon, skin, and breast cancers; the squalene content in olive oil provides immune system support.
Long a staple in Mediterranean diets, olive oil is a natural juice that preserves the taste, aroma, vitamins, and properties of the olive fruit. Studies have shown that olive oil, high in monounsaturated fatty acids and antioxidants, protects us from heart disease by controlling LDL (or bad) cholesterol levels while raising HDL (or good) cholesterol levels.
Researchers believe that various properties of olive oil, such as flavonoids, squalene, and polyphenols, may protect us from cancer. Flavonoids and polyphenols are antioxidants, which help prevent cell damage from oxygen-containing chemicals called “free radicals.”
Note: I do not recommend using high-quality extra-virgin olive oil in cooking, however, because certain nutrients in the olive oil break down when subjected to high heat.
Onions
Though sliced, raw onions may give your breath some character, they can also help provide protection from heart disease, or CVD. Onions, when combined with other nutrients such as Vitamin E or folic acid, significantly lower blood pressure; they also contain allicin, which lowers LDL cholesterol, as well as powerful cancer-fighting flavonoids, specifically quercetin, which also prevents LDL oxidation.
Pomegranate
The pomegranate has been long revered as a symbol of fertility and abundance. In modern times, the focus has shifted to its remarkable health benefits. Rich in antioxidants, the pomegranate research has shown its promise in reducing heart disease risk, lowering cholesterol and blood pressure, and reducing the risk of certain types of cancer.
Pomegranates and pomegranate juice are replete with antioxidants that help prevent inflammation, high blood pressure, and even help stave off cancer. By preventing plaque build-up and blood clotting within the arterial endothelium, or inner blood vessel wall, pomegranate polyphenols preserve blood vessel integrity and promote healthy blood circulation, which is of vital importance for the nourishment all cells and tissues within the body.
Seaweed
Chock full of health-enhancing minerals, chlorophyll, and alginates, seaweed (i.e. kelp) helps suppress inflammatory responses and creates anti-inflammatory substances within our bodies. An acquired taste for many, seaweed can help us lower our blood pressure, as well as maintain healthy thyroid function; sample a seaweed salad next time you’re waiting for sushi rolls... you might just like it!
Spices
Turmeric, (anti-inflammatory and may reduce cancer risk and slow the progression of Alzheimer’s), cinnamon (studies show it can help lower cholesterol and stabilize blood sugar), and ginger (supports digestive health, is anti-inflammatory, and looks promising for cancer prevention) were stars of the decade, reminding us that flavoring our foods beyond salt and pepper can add great taste as well as outstanding health benefits
Spinach
Leafy green spinach, brimming with antioxidants Vitamins C and E, reduces oxidative stress and benefits the cardiovascular and pulmonary systems. Best consumed raw, spinach is rich with fiber, calcium and lutein; substitute spinach for lettuce in salads to preserve your eyesight, as well as strengthen your immune system!
Sprouted Seeds and Sprouted Grains
Tasty foods rich in antioxidants are sprouted grains, seeds, and nuts, which retain their plant enzymes when they are not cooked. This process greatly helps digestion. When soaked or allowed to germinate, these abundant sources of nutrients transform into nutritional powerhouses that produce vitamin C and various vitamin B’s—B2, B5, and B6. Those with wheat intolerances may want to try sprouted wheat bread because the digestive system will be more apt to accept sprouted grains. Soaked and sprouted seeds are great parts of a healthy diet.
Alfalfa is a leader when it comes to the nutritional value of sprouts. It is definitely in the category of foods that heal. Sprouting seeds in jars is easy and fun. Once the seed has a little sprout on the end it is ready for eating.
Sprouts are to be eaten raw and are delicious on salads and in your favorite sandwich. They are living foods that heal and supply magnesium, potassium, zinc, calcium, copper, manganese and vitamins B6 just to name a few. Sprouts are great antiinflammatory foods.
Some of the most delicious and nutritious sprouts are the wheat berry sprout, alfalfa and sunflower sprouts. They absolutely should be included in your daily health plan.
Sprouts eaten on a daily basis can do wonders to the way we look and feel. Because of the high vitamin content in sprouts, your skin will begin to take on a more natural looking glow. Your hair will shine and become thicker. You will have more energy and feel good throughout the day. There is a lot to be said about sprouts nutrition.
Make sure the seeds you sprout are certified organic, which means they came from plants that were grown without pesticides and chemicals.
Vegetables
Green vegetables are high in nutrient density. When served farm fresh, green vegetables do not contain additives, preservatives, food colorings, or artificial flavorings. It’s universally recommended that you eat three to five or more servings daily of leafy green vegetables to maintain a healthy body. Greens contain large amounts of beta-carotene and folic acid, which lowers elevated blood levels of homocysteine, a known precursor to coronary heart disease. Folic acid can be destroyed in the cooking process, so green vegetables are best eaten raw, as in a salad, or lightly cooked by steaming.
Walnuts
Exceptionally rich in heart-healthy omega-3, walnuts made history in 2004 when they became the first food that the FDA allowed to make a qualified health claim: “Supportive but not conclusive research shows that eating 1.5 oz of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake may reduce the risk of coronary heart disease."
Water
Sometimes we take water for granted, but it is very crucial to good health. But, avoid tap water, and drink filterd water.
Wheat Germ
Wheat germ is loaded with folic acid and Vitamin E, and is great on top of cereal or in smoothies.
Wild Salmon
Low in calories and saturated fat, and rich in protein and omega-3 fatty acids, salmon has certainly received a lot of press this past decade. Research showing anti-inflammatory and cancer prevention properties are impressive. Its role in diabetes and Alzheimer’s prevention as well as its overwhelming cardiovascular benefits makes this fish a winner in every category. Look for wild salmon vs. farmed to avoid contaminants such as PCBs.
Taking care of your heart doesn’t have to be difficult. One of the best omega 3 sources of food you can eat is cold water fish. Salmon is packed with protein and Omega 3 fatty acids, which is essential for strong arteries and veins. This is probably one of the best fish to eat.
Wild, Alaskan salmon is a wonderful source of anti-inflammatory omega-3’s, which our bodies need to synthesize hormones and other necessary substances, as well as maintain endothelial integrity. Wild salmon, which is considered less toxic than the farm raised variety, also contains astaxanthan, a powerful carotenoid that packs a serious antioxidant punch to free radicals, as well as CoQ10, an absolutely essential nutrient for cardiac health.
Regarding ways to cook salmon, you can marinate it in lemon, garlic and soy sauce for one hour before baking salmon or grilling salmon fillets to give it a fantastic flavor. The American Heart Association suggests eating cold water fish, such as different types of salmon, tuna and mackerel at least twice a week. These are safe fish to eat and definitely great foods that heal.
Yogurt
In addition to protein, vitamins such as B-2 and B-12, minerals such as calcium and magnesium, yogurt consumers also enjoy the benefits of probiotics. Probiotics are known as the “good bacteria” that can reside in the intestines, offering immune and digestive support. Research has shown improved vaginal health among women consuming yogurt, and the cholesterol-lowering properties of yogurt look promising. Plain yogurt with active cultures is recommended.
Other top healing foods include: Beans, Pineapple, Brazil Nuts, Omega-3 Seafood, Sardines, Winter Squash, and Bone Broth.
