BELL PEPPER

Bell peppers, through vitamins C and A, two powerful anti-oxidants, provide a protection against free radicals that can travel throughout the body and cause severe damages. Bell peppers also reduce the risk of cardiovascuar disease. For atherosclerosis and diabetic heart disease, peppers also contain vitamin B6 and folic acid. These two B vitamins are very important for reducing high levels of homocysteine, a substance that can cause damage to blood vessels and is associated with a greatly increased risk of heart attack and stroke.

BROCCOLI

Like other cruciferous vegetables, broccoli contains the phytonutrients sulforaphane and the indoles, which have significant anti-cancer effects. Research on indole-3-carbinol shows this compound helps deactivate a potent estrogen metabolite (4-hydroxyestrone) that promotes tumor growth, especially in estrogen-sensitive breast cells, while at the same time increasing the level of 2-hydroxyestrone, a form of estrogen that can be cancer-protective. New research has greatly advanced scientists’ understanding of just how Brassica family vegetables such as broccoli, cabbage, cauliflower, kale and Brussels sprouts help prevent cancer. When these vegetables are cut, chewed or digested, a sulfur-containing compound called sinigrin is brought into contact with the enzyme myrosinase, resulting in the release of glucose and breakdown products, including highly reactive compounds called isothiocyanates. Isothiocyanates are not only potent inducers of the liver’s Phase II enzymes, which detoxify carcinogens, but research recently conducted at the Institute for Food Research in the U.K. shows one of these compounds, allyl isothicyanate, also inhibits mitosis (cell division) and stimulates apoptosis (programmed cell death) in human tumor cells.

CARROT

Carrots are an excellent source of antioxidant compounds, and the richest vegetable source of the pro-vitamin A carotenes. Carrots’ antioxidant compounds help protect against cardiovascular disease and cancer and also promote good vision, especially night vision. After beta-carotene is converted to vitamin A in the liver, it travels to the retina where it is transformed into rhodopsin, a purple pigment that is necessary for night-vision. Plus beta-carotene’s powerful antioxidant actions help provide protection against macular degeneration and the development of senile cataracts, the leading cause of blindness in the elderly.
In one study that examined the diets of 1,300 elderly persons in Massachusetts, those who had at least one serving of carrots and/or squash each day had a 60% reduction in their risk of heart attacks compared to those who ate less than one serving of these carotenoid-rich foods per day. Extensive human studies suggest that a diet including as little as one carrot per day could conceivably cut the rate of lung cancer in half.

CELERY

Celery contains vitamin C and several other active compounds that promote health, including phalides, which may help lower cholesterol, and coumarins, that may be useful in cancer prevention.

CHILIES

The Health benefits of eating Chilies are well documented. The main component in Chilies is a chemical called Capsaicin, which is responsible for the intense heat felt following consumption of chilies. Several studies show that capsaicin can lower the blood sugar levels, hence impacting positively people who are overweight or suffer from diabetes. According to recent findings at the University of Havard, Capsaicin also has pain-killing and anti-inflammatory properties.

CILANTRO

Cilantro contains an antibacterial compound called dodecenal that may prove to be a safe, natural means of fighting Salmonella, a frequent and sometimes deadly cause of foodborne illness, suggests a study published in the June 2004 issue of the Journal of Agriculture and Food Chemistry. Recent studies on animal have confirmed its ability to control blood sugar, lower cholesterol and the production of free radicals.

CINNAMON

Cinnamon’s unique healing abilities come from three basic types of compounds found in the essential oils found in its bark. These oils contain active components called cinnamaldehyde, cinnamyl acetate, and cinnamyl alcohol, plus a wide range of other volatile substances. Studies show they act as anti-clogging, anti-microbial and blood sugar control agents. In addition to its unique essential oils, cinnamon is an excellent source of the trace mineral manganese and a very good source of dietary fiber, iron and calcium. The combination of calcium and fiber in cinnamon is important and can be helpful for the prevention of several different conditions. Both calcium and fiber can bind to bile salts and help remove them from the body. By removing bile, fiber helps to prevent the damage that certain bile salts can cause to colon cells, thereby reducing the risk of colon cancer. In addition, when bile is removed by fiber, the body must break down cholesterol in order to make new bile. This process can help to lower high cholesterol levels, which can be helpful in preventing atherosclerosis and heart disease. For sufferers of irritable bowel syndrome, the fiber in cinnamon may also provide relief from constipation or diarrhea

CUMIN

Cumin is a very good source of iron, a mineral that plays many vital roles in the body. And Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. Additionally, iron is instrumental in keeping your immune system healthy. Iron is particularly important for menstruating women, who lose iron each month during menses. Moreover, growing children and adolescents have increased needs for iron, as do women who are pregnant or lactating.

CURRY

Curry powder: a readily-available blend of spices which is a Western approximation of Indian spice blends, and typically contains turmeric, coriander, chillies, cumin, mustard, ginger, fenugreek, garlic, cloves, salt, and any number of other spices. The health benefits provided by the curry powder are mostly derived from turmeric and cumin spices.

Turmeric is a powerful medicine that has been used for ages in Indian systems of medicine. Curcumin is thought to be the primary pharmacological agent in turmeric. It has anti-inflammatory and anti-oxidant properties. Epidemiological studies have linked the frequent use of turmeric to lower rates of breast, prostate, lung and colon cancer. Prostate cancer—the second leading cause of cancer death in American men is a rare occurrence among men in India, whose low risk is attributed to a diet rich in Brassica family vegetables and the curry spice, turmeric. Similarly, the unique low incidence of Alzheimer’s disease in India is attributed to its unique consumption of turmeric: India produces nearly 100% of the world’s turmeric, and consumes 90% of the total amount produced.
Regarding Cumin, it is a very good source of iron, which is instrumental in keeping the immune system healthy. Iron is particularly important for menstruating women, who lose iron each month during menses. Moreover, growing children and adolescents have increased needs for iron, as do women who are pregnant or lactating.

EGGPLANT

The eggplant is rich in vitamins and minerals, it also contains important phytonutrients, many of which have antioxidant activity. They include phenolic compounds, such caffeic and chlorogenic acid, and flavonoids, such as nasunin. Chlorogenic acid is the predominant phenolic compound found in all varieties tested , and it is one of the most potent free radical scavengers found in plant tissues. Benefits attributed to chlorogenic acid include antimutagenic (anti-cancer), antimicrobial, anti-LDL (bad cholesterol) and antiviral activities.

FENNEL SEED

Fennel contains its own unique combination of phytonutrients-including the flavonoids rutin, quercitin, and various kaempferol glycosides-that are responsible for its strong antioxidant activity. The most fascinating phytonutrient compound in fennel, however, may be anethole-the primary component of its volatile oil. In animal studies, the anethole in fennel has repeatedly been shown to reduce inflammation and to help prevent the occurrence of cancer.
In addition to its unusual phytonutrients, fennel bulb is an excellent source of vitamin C. Vitamin C is the body’s primary water-soluble antioxidant, able to neutralize free radicals in all aqueous environments of the body. If left unchecked, these free radicals cause cellular damage that results in the pain and joint deterioration that occurs in conditions like osteoarthritis and rheumatoid arthritis.

FISH

Fish promotes cardiovascular health not only through its concentration of omega-3 fats, but also because it is a very good source of the B-vitamins, niacin and vitamin B12.

A study published in the Journal Cancer Epidemiology Biomarkers in April 2004 suggests that eating fish frequently may provide serious protection against three types of cancer: leukemia, multiple myeloma, and non-Hodgkin’s lymphoma. And last but not the least, a number of studies indicate that eating fish high in the omega-3 fatty acids, DHA and EPA help lessen the cognitive decline and Alzheimer’s.

GARAM MASALA

Garam Masala is the most aromatic and fragrant of all Indian spice blends. One of its key ingredients is Cumin. Turmeric and cumin are widely used in Indian cuisine, and they both display a good deal of health benefits.

Cumin is a very good source of iron which is an integral component of hemoglobin, the compound that transports oxygen from the lungs to all body cells. Iron is also a constituent of key enzymes involved in the metabolic pathways of energy production. Iron is particularly important for menstruating women, who lose iron each month during menses. Moreover, growing children and adolescents have increased needs for iron, as do women who are pregnant or lactating.

With regard to Turmeric, it has long been used in the Indian systems of medicine. Curcumin is thought to be the primary pharmacological agent in turmeric. It has anti-inflammatory and anti-oxidant properties. Epidemiological studies have linked the frequent use of turmeric to lower rates of breast, prostate, lung and colon cancer. Prostate cancer—the second leading cause of cancer death in American men is a rare occurrence among men in India, whose low risk is attributed to a diet rich in Brassica family vegetables and the curry spice, turmeric.

GARLIC

Garlic has cardiovascular benefits. Several studies have demonstrated potential benefits of regular garlic consumption on blood pressure, platelet aggregation, serum triglyceride level, and cholesterol levels. As a result of these beneficial actions, garlic can be described as a food that may help prevent atherosclerosis and diabetic heart disease, as well as reducing the risk of heart attack or stroke. Garlic’s numerous beneficial cardiovascular effects are due to not only its sulfur compounds, but also to its vitamin C, vitamin B6, selenium and manganese. Garlic, like onions, contains compounds that inhibit lipoxygenase and cyclooxygenase, (the enzymes that generate inflammatory prostaglandins and thromboxanes), thus markedly reducing inflammation.

GINGER

Modern scientific research has revealed that ginger possesses numerous therapeutic properties including antioxidant effects, an ability to inhibit the formation of inflammatory compounds, and direct anti-inflammatory effects.

Ginger root prevents indigestion and abdominal cramping. It alleviates High Blood Pressure; Treats Nausea and Morning Sickness; Lowers LDL Cholesterol, which is the bad cholesterol; Ginger also possesses anti-inflammatory properties that could help with arthritis; Ginger root has been used to fight off and alleviate the symptoms of colds and flu.

Ginger reduces all symptoms associated with motion sickness including dizziness, nausea, vomiting, and cold sweating.
Gingerols, the main active components in ginger and the ones responsible for its distinctive flavor, may also inhibit the growth of human colorectal cancer cells, as suggested by research findings presented at the Cancer Prevention Research conference, a major meeting of cancer experts that took place in Phoenix, AZ, October 2003.

GREEN ONION

Green Onions are rich in a powerful sulfur-containing compound, allyl propyl disulphide, which is responsible for their pungent odours and for many of their health-promoting properties. Some of these health benefits are: lowering the blood sugar level and cardiovascular benefits. Experimental and clinical evidence suggests that allyl propyl disulfide lowers blood sugar levels by increasing the amount of free insulin available. Allyl propyl disulfide does this by competing with insulin, which is also a disulphide, to occupy the sites in the liver where insulin is inactivated. Regarding cardiovascular benefits, the regular consumption of green onions has been shown to lower high cholesterol levels and high blood pressure, both of which help prevent atherosclerosis and diabetic heart disease, and reduce the risk of heart attack or stroke.

LENTILS

Lentils, a member of the legume family, are a very good source of cholesterol-lowering fiber. Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. Lentils also provide good to excellent amounts of magnesium and iron. Magnesium is Nature’s own calcium channel blocker. When enough magnesium is around, veins and arteries relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. In addition to providing slow burning complex carbohydrates, lentils can increase your energy by replenishing your iron stores. Particularly for menstruating women, who are more at risk for iron deficiency. Pregnant or lactating women need to increase their iron uptake. Similarly, growing children and adolescents also have increased needs for iron. Boosting iron stores with lentils is therefore a good idea, especially because, unlike red meat, another source of iron, lentils are not rich in fat and calories.

MINT

Mint is known to contain a phytonutrient called perillyl alcohol, which has been shown in studies on animals to prevent the formation of colon, skin and lung cancer. In addition, mint is well known for its ability to sooth the digestive tract and to reduce the severity and length of stomach aches.

MUSTARD SEEDS

Mustard seeds, like other Brassicas vegetables such as broccoli, cabbage and cauliflower, contain a group of compound called isothiocyanates. Isothiocyanates have been extensively studied for their anti-cancer properties. In animal studies, and particularly in studies involving the gastrointestinal tract and colorectal cancer, intake of isothiocyanates has been shown to inhibit growth of existing cancer cells and to be protective against the formation of such cells.

Mustard seeds are a very good source of selenium a nutrient which has been shown to help reduce the severity of asthma, decrease some of the symptoms of rheumatoid arthritis, and help prevent cancer. They are also a good source of magnesium. Like selenium, magnesium has been shown to help reduce the severity of asthma, to lower high blood pressure, to restore normal sleep patterns in women having difficulty with the symptoms of menopause, to reduce the frequency of migraine attacks, and to prevent heart attack in patients suffering from atherosclerosis or diabetic heart disease.

NORI

Nori is rich in iodine and iron and quite high in protein. It is also a good source of vitamin C, vitamin A, potassium, magnesium and riboflavin (B2). Not only does it have all these nutritional riches, it is also a low-fat food!

OLIVE OIL

In many parts of the world, a high fat intake is associated with degenerative diseases such as atherosclerosis, diabetes, asthma, colon cancer, and arthritis. But in some parts of the world, a high fat intake is actually associated with lower rates of these conditions. It turns out that people who use olive oil regularly, especially in place of other fats, have much lower rates of heart disease, atherosclerosis, diabetes, colon cancer, and asthma. Recent studies suggest that such heart-healthy effects from olive oil are due not only to its high content of mono-unsaturated fats, but also to its hefty concentration of antioxidants, including chlorophyll, carotenoids and the polyphenolic compounds tyrosol, hydrotyrosol and oleuropein-all of which not only have free radical scavenging abilities, but protect the vitamin E as well .

Interestingly, on November 2004, the Federal Drug Administration of the U.S.A permitted a claim on olive oil labels concerning: “the benefits on the risk of coronary heart disease of eating about two tablespoons (23 g) of olive oil daily, due to the monounsaturated fat in olive oil.”

OMEGA-3

Omega-3 are essential fatty acids contained in fish. They have a broad array of beneficial cardiovascular effects. Omega-3s help prevent erratic heart rhythms, make blood less likely to clot inside arteries, improve the ratio of good cholesterol to bad cholesterol, and prevent cholesterol from becoming damaged. (It is the damaged cholesterol that clogs arteries.)
An interesting study published in the April 2004 issue of Cancer Epidemiology Biomarkers suggests that eating fish frequently may provide serious protection against three types of cancer: leukemia, multiple myeloma, and non-Hodgkin’s lymphoma. And last but not the least, a number of studies indicate that eating fish high in the omega-3 fatty acids, DHA and EPA help lessen the cognitive decline and Alzheimer’s.

ONIONS

Onions are rich in a powerful sulfur-containing compound, allyl propyl disulphide, which is responsible for their pungent odors and for many of their health-promoting properties. Some of these health benefits are: lowering the blood sugar level and cardiovascular benefits. Experimental and clinical evidence suggests that allyl propyl disulfide lowers blood sugar levels by increasing the amount of free insulin available. Allyl propyl disulfide does this by competing with insulin, which is also a disulphide, to occupy the sites in the liver where insulin is inactivated. Regarding cardiovascular benefits, the regular consumption of onions has been shown to lower high cholesterol levels and high blood pressure, both of which help prevent atherosclerosis and diabetic heart disease, and reduce the risk of heart attack or stroke.

PEAS

Peas are members of the legume family; they are a very good source of cholesterol-lowering fiber. Not only can they help lower cholesterol, they can also manage blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal.

Peas also provide good to excellent amounts of four important minerals, two B-vitamins, and protein–all without addition of fat. Peas also contain isoflavones, and Isoflavones are phytonutrients that can act like weak estrogens in the body and whose dietary consumption has been linked to a reduced risk of certain health conditions, including breast and prostate cancer.

SALMON

Salmon is rich in health-promoting fat, the omega-3 essential fatty acids. They have a broad array of beneficial cardiovascular effects. Omega-3s help prevent erratic heart rhythms, make blood less likely to clot inside arteries, improve the ratio of good cholesterol to bad cholesterol, and prevent cholesterol from becoming damaged. (It is the damaged cholesterol that clogs arteries.)
An interesting study published in the April 2004 issue of Cancer Epidemiology Biomarkers suggests that eating fish frequently may provide serious protection against three types of cancer: leukemia, multiple myeloma, and non-Hodgkin’s lymphoma. And last but not the least, a number of studies indicate that eating fish high in the omega-3 fatty acids, DHA and EPA help lessen the cognitive decline and Alzheimer’s.

SEAFOOD

Seafood is low in calories and saturated fat, yet high in protein, and a unique type of health-promoting fat, the omega-3 essential fatty acids. The omega-3 fats found in fish and shrimp have a broad array of beneficial cardiovascular effects. Omega-3s help prevent erratic heart rhythms, make blood less likely to clot inside arteries (the proximate cause of most heart attacks and strokes), improve the ratio of good cholesterol to bad cholesterol, and prevent cholesterol from becoming damaged. (Only after cholesterol has been damaged does it clog arteries.)

Fish promotes cardiovascular health not only through its concentration of omega-3 fats, but also because it is a very good source of the B-vitamins, niacin and vitamin B12.

Shrimp are an excellent source of selenium, Selenium and Omega-3 fatty acids provide a level of protection against colorectal cancer.
A Canadian study published in the April 2004 issue of Cancer Epidemiology Biomarkers suggests that eating fish frequently may provide serious protection against three types of cancer: leukemia, multiple myeloma, and non-Hodgkin’s lymphoma. And last but not the least, a number of studies indicate that eating fish high in the omega-3 fatty acids, DHA and EPA help lessen the cognitive decline and Alzheimer’s.

SESAME OIL

In addition of being delicious, sesame oil has great antioxidant properties. It contains a compound called sesamin, a potent antioxidant has been shown to inhibit the growth of cancerous tumors and even lower cholesterol in animal studies. Moreover, 40 per-cent of sesame seed oil is made up of linoleic acid. It has been found that linoleic acid has anti-inflammatory and antibacterial effects.

SQUASH

Squash is an excellent source of micronutrients such as manganese and copper; macronutrients such as magnesium, potassium and phosphorus; vitamins such as vitamins A; C, folate, riboflavin ; and last but not least, fibers. Many of these nutrients have been shown in studies to be helpful for the prevention of atherosclerosis and diabetic heart disease. Squash’s magnesium has been shown to be helpful for reducing the risk of heart attack and stroke. Together with the potassium, magnesium is also helpful for reducing high blood pressure. The vitamin C and beta-carotene found in this vegetable can help prevent the oxidation of cholesterol. The vitamins folate found in squash are needed by the body to break down a dangerous metabolic byproduct called homocysteine, which can contribute to heart attack and stroke risk if levels get too high. Finally, the fibers provided by squash can help keeping cancer-causing toxins away from cells in the colon, while the folate, vitamin C, and beta-carotene help to protect these cells from the chemicals that can lead to colon cancer.

TAMARIND

Tamarind is a good source of antioxidants that fight against cancer. Tamarind contains carotenes, vitamin C, flavanoids and B-vitamins; Tamarind lowers cholesterol and hence, promotes a healthy heart.

TOMATOES

Tomato is rich in lycopene, a pigment that gives the red coloring to tomato. Unlike many other food phytonutrients, whose effects have only been studied in animals, lycopene from tomatoes has been repeatedly studied in humans and found to be protective against a growing list of cancers. These cancers now include colorectal, prostate, breast, endometrial, lung, and pancreatic cancers.

TURMERIC

Turmeric is a powerful medicine that has long been used in the Chinese and Indian systems of medicine. Curcumin is thought to be the primary pharmacological agent in turmeric. Its anti-inflammatory effects have been shown to be comparable to the potent drugs hydrocortisone and phenylbutazone as well as over-the-counter anti-inflammatory agents such as Motrin. Clinical studies have substantiated that curcumin also exerts very powerful antioxidant effects that help fight off diseases such as rheumatoid arthritis. An animal study published in the Journal Science in 2004 suggests that Curcumin can correct the most common expression of the genetic defect that is responsible for cystic fibrosis.

Epidemiological studies have linked the frequent use of turmeric to lower rates of breast, prostate, lung and colon cancer. Research conducted at the University of Texas and published in the Journal Biochemical Pharmacology in 2005, suggests that even when breast cancer is already present, curcumin can help slow the spread of breast cancer cells to the lungs in mice. These findings were corroborated in the journal Clinical Gasteroenterology and Hepatology in 2006, when Curcumin, and quercitin, an antioxidant in onions, were shown to reduce both the size and number of precancerous lesions in the human intestinal tract.
Prostate cancer—the second leading cause of cancer death in American men is a rare occurrence among men in India, whose low risk is attributed to a diet rich in Brassica family vegetables and the curry spice, turmeric.

WALNUTS

This delicious nut is an excellent source of omega-3 essential fatty acids, a special type of protective fat the body cannot manufacture. Walnuts’ concentration of omega-3s has many potential health benefits: cardiovascular protection; promotion of better cognitive function; anti-inflammatory benefits helpful in asthma, rheumatoid arthritis, and inflammatory skin diseases such as eczema and psoriasis. In addition, walnuts contain an antioxidant compound called ellagic acid that supports the immune system and appears to have several anticancer properties. A quarter-cup of walnuts provides 90.8% of the daily value for these essential fats, since the Salade aux Noix requires half a cup of walnuts, your biological daily requirements of omega 3s are therefore met with this recipe.

ZUCCHINI

Zucchini is an excellent source of micronutrients such as manganese and copper; macronutrients such as magnesium, potassium and phosphorus; vitamins such as vitamins A; C, folate, riboflavin ; and last but not least, fibers. Many of these nutrients have been shown in studies to be helpful for the prevention of atherosclerosis and diabetic heart disease. Zucchini and squash’s magnesium has been shown to be helpful for reducing the risk of heart attack and stroke. Together with the potassium, magnesium is also helpful for reducing high blood pressure. The vitamin C and beta-carotene found in this vegetables can help prevent the oxidation of cholesterol. The vitamins folate found in zucchini are needed by the body to break down a dangerous metabolic byproduct called homocysteine, which can contribute to heart attack and stroke risk if levels get too high. Finally, the fibers provided by zucchini can help keeping cancer-causing toxins away from cells in the colon, while the folate, vitamin C, and beta-carotene help to protect these cells from the chemicals that can lead to colon cancer.