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Food and Nutrients for a Healthy Life
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Food and Nutrients for a Healthy Life


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  • 1. Food and Nutrients for a Healthy Life Fruits Vegetables Vitamins and Minerals Cooking Herbs Herb supplements with medicinal effect
  • 2. Top 12 Brain Boosting Foods1. Fatty Fish contains DHA and Omega 3 plays critical role in brain function. Many vitamins need fat to break them down and vitamins A,E,D or K can get absorbed into the system3. Green Tea is full of antioxidants, high concentrations of polyphenols. Helps to control build up of proteins in brain causing the plaque. Two cups a day will give your brain a boost, gives the ability to concentrate. Buncha green tea is the best and most effective (Japanese) or Longjing (Chinese)4. Dark Chocolate - is antioxidant rich food. It protects your brain as you age and could reduce inflammation, contains flavonoids, as well mainly Procyanidin that boosts the circulation to the brain bringing in nutrients and oxygen. Look for the percentage of the cacao listed on the label.5. Grape Juice – is full of nutrients and contains antioxidants that increases overall cognitive function. Plays the role of increasing the Dopamine function as neurotransmitter and contain Resveratrol that reduces plaque in the brain.6. Apples have dementia-fighting qualities. Source of vitamin C and source of Quercetin that is powerful anti-oxidant. Keep in mind saying: Apple a day keeps the doctor away.
  • 3. Top 12 brain Boosting foods7. Leafy Greens – could boost your memory because they contains iron. Spinach in particular is very rich in Iron. Beside spinach, lettuce, mustard greens, turnip greens, collard greens, bok choy. Romaine lettuce, arugula, kale. Swiss chard and dandelion greens.8. Avocados – are excellent source of healthy fats and helps the blood flow into brain by bringing nutrients. Avocado contains 14 minerals as copper and iron. Avocado oil is used universally for antibacterial anti-wrinkle and healing properties. There are rich in fatty acids, Vitamin A, B1 and B2. Body needs good fats to stay healthy. They contain beta-sitosterol that is shown useful in men’s prostate function9. Curry – Ingredient in Curry that is beneficial Turmeric and Curcumin has been proven to have anti-tumor, antioxidant and anti-inflammatory properties. Curry could be used for cooking and could be added to yogurt to add flavor.10. Coffee –is stimulant boosting brain power. Coffee contains antioxidants. Coffee could stop headaches manage asthma, prevent cavities and help concentration. So drink in moderation.11. Olive Oil –is high in monounsaturated fats. Healthy fats keep cognitive abilities stronger. Should be used mainly on salads due to burning properties. Other oils are: canola oil, peanut oil, sunflower oil to name few.12. Barley – helps in production of acetylcholine. It is chemical that helps in the functioning of your brain. There are two types of barley. Pot barely is larger kernel and it takes longer to cook. Pearl barley have been polished and makes the grains smaller. They could be used in salads, puddings, soups and other meals as well.
  • 4. Vitamins and Minerals• Vitamin A – deficiency appears in dry hair or skin, conjunctiva, insomnia, fatigue, sinusitis colds and other respiratory disorders, kidney infection. Vitamin A enhances immunity heals gastro intestinal ulcers, maintains repair of epithelial tissue and acts as antioxidant. Large amounts could be toxic.• B1 and B2– enhances circulation and blood formation, brain function, energy, growth, protects body from degenerative process, it is in large quantities in brown rice, egg yolk, yeast, broccoli, Brussels sprouts., plums, oatmeals• B3 Niacin – proper circulation and healthy skin, nervous system and metabolism of carbohydrates and fats• B5 Pantothenic Acid –anti-stress vitamin affecting neurotransmitters, converts fats and carbohydrates to energy. Needed for the function of gastrointestinal function and for treatment of depression.• B6 Pyridoxine – body function, mental health. Plays role in cancer immunity.• B12 Cyanocobalamin – is need to prevent anemia, formation of red cells helps proper digestion and absorption of the food. B12 prevents nerve damage. Deficiency can cause digestive disorder, chronic fatigue, depression, inflammation
  • 5. Vitamins and minerals• Biotin - aids fatty acid production and aids in cell growth. It is needed for healthy hair and skin. It promotes healthy nerve tissue, bone marrow, sweat glands and helps relieve muscle pain.• Folic Acid – it is considered brain food. Plays role in immunity, proper formation of blood cells. It helps relive the muscle pain. Deficiency muscle pain, high blood sugar. Hair loss, inflammation, hair loss depression• Choline - is needed for proper transmission of the nerves, brain impulses, gallbladder regulation and liver function• Vitamin C – is antioxidant that is required for tissue growth and repair. Adrenal function. It is needed for metabolism of folic acid, tyrosine and phenylalanine, healthy gums, immunity,• Vitamin D – essential for the absorption of Calcium, development of bones, and teeth in children. It protects against muscle weakness, thyroid function and blood clothing• Vitamin E – Cancer prevention, cardiovascular, normal blood clothing, relaxes leg cramps, prevents cell damage and stimulates cell growth. Deficiency results in damage to red blood cells and destruction of nerves.• Vitamin K – is needed in production of prothrombin , is needed in bone repair, promoting healthy liver function and prevents osteoporosis.
  • 6. Fruit charts• Apple - contains: fiber * minerals and vitamins A, B1, B2, Niacin, Folate, Pantothenic acid, B6,C,E and K• Avocado – contains * mineral same as apple except Calcium, Vitamin A,C, B1, B2, Niacin, Folate, Pantothenic acid, B6, C, E, K.• Banana – contains same *minerals and vitamins as apple but it contains very high potassium, iron, magnesium , selenium. It is described useful for depression because it contains tryptophan, PMS, Potassium for blood pressure and iron for anemia and constipation due to high fiber content. It is used as cooling fruit and is useful in mosquito bites, by rubbing the affected area.• Blackberries are very high in Calcium, Phosphorus, Magnesium, Zinc and Manganese.• Blackcurrants – are high in potassium, phosphorus, calcium, Iron, low in calories high in fiber and vitamin C and A.• Blueberries – similar to blackcurrant not as high in minerals and vitamins A, E and K• Breadfruit, very high in potassium, vitamin C and folate.
  • 7. Fruit charts• Cantaloupe – very high in vitamin A, vitamin C,• Cherries – High in A and K known to be used for treatment of gout.• Chinese pears – potassium and vitamin K.• Cranberries – very high in vitamin A,E and pantothenic acid they are beneficial for treatment urinary track infections. Acidiphies urine and kills bacteria• Dates – very high in potassium, high in fiber, sugar, calcium, selenium and iron.• Figs – high in fiber, contains high amount of vitamin A Potassium and calcium.• Gooseberries – contain very large amount of vitamin A (435 IU) rich in calcium and potassium.• Grapefruit – high in potassium and vitamin A (2132 IU) and vitamin• Grapes – are high in antioxidants , potassium, vitamin A and contains Resveratrol.
  • 8. Fruit chart• Guava – very high in fiber, potassium 688 mg, phosphorus, magnesium, and vitamin A 1030 IU, C 376.7 mg, K 4.3• Kiwi – Vitamin A, C, K 27.8 mcg and low calories• Lemon and Lime - used for marinating, refreshment drink high with mineral, vitamin and acid content.• Lychee – high in potassium, phosphorus and magnesium,• Mango – high in potassium, calcium, magnesium and very high in vitamin A 1584 IU, high in C, K, sugar and calories.• Nectarine – high fiber, low calories, high in A, potassium, phosphorus and vitamin K .• Olives – rich in fatty acids minerals, vitamins and fibers.• Orange – high in vitamin A, C. folate, potassium calcium and fiber• Papaya – high in potassium, calcium, vitamin A 1532 IU, C, K folate, pain enzyme is useful for digestion and it has antibacterial activity.• Passion – fruit very high in potassium 821 mg, A 3002 IU, vitamin C , phosphorus 160 mg, magnesium 68 mg, calcium and iron is high as well• Peach – high in A and fiber and sugar• Pineapple – contains all minerals and vitamins and its enzyme is useful for cold
  • 9. Fruit charts• Plum – high in fiber, potassium, vitamin A and K 10.6 mcg it used as laxative.• Pomegranate – high in potassium, very high in phosphorus 102 mg, magnesium, calcium and folate 107 mg• Prickly pear - is high in is high in potassium phosphate, magnesium, calcium and very high in vitamin K.• Raisins – high in potassium, phosphorus, magnesium and calcium.• Raspberries – low calories, low sugar, high potassium, calcium, magnesium vitamin K A and C.• Starfruit aka Carambola – low calories , low sugar high potassium, Vitamin A and C.• Strawberry – low sugar, low calories high potassium, phosphorus, magnesium, calcium , vitamins A,C and K.• Tomato- high in vitamin A 1025 IU, K 9.7 and potassium• Watermelon – high in sugar, potassium and vitamin A 1627 IU
  • 10. Vegetables• Alfalfa sprouted – high in K vitamin• Asparagus – contains silica and is very good for urinary track• Bok Choy – very high in potassium. phosphorus , magnesium and very high in calcium 158 mg, Vitamin K 57,8 mcg, Vitamin C• Broccoli – very high in all minerals and Vitamin A 1207 IU, vitamin K 110 mcg, Folate 110 mcg,• Carrots – vitamin A 13286 IU, high vitamin K,• Celery – High in potassium, phosphorus, magnesium and calcium• Sweat potatoes, Swiss chard, Taro – high in potassium• Spirulina – very high in minerals• Spinach – low in calories high in minerals and vitamin K 144 mcg• Potatoes – high in potassium, minerals and Folate very high.• Pumpkin – High in potassium and very high in vitamin A 12230 IU
  • 11. Vegetables• Peas – High in potassium, phosphorus 187, calcium vitamin A, vitamin K• Kale – High in mineral and very high in vitamin A and K (1062 mcg)• French beans – very high in minerals• Daikon radish – high in minerals• Rest of vegetables contain on average amount of minerals and vitamins• Many contain high amounts of proteins like mushrooms, lentils and peas.
  • 12. Common Herb and spices and their Health benefits• Parsley – is diuretic, aids edema, helps indigestion, anti gas, promotes healthy thyroid function• Capsicum – (cayenne) increases thermo genesis, increases circulation, produces pain reliever (Endorphin), promotes hearth health, aids digestion and enhances performance of other herbs, good for kidneys, heart, pancreas, spleen and stomach, sinus infection, used with lobelia for nerves• Ginger – aids digestion and hypertension, promotes lung function, strengthens adrenal glands, relieves morning sickness, nausea and gas.• Rosemary – aids strong hair growth, enhances memory function, protects brain from free radicals damage, combats fluid retention.• Garlic – has antibiotic activity, anti-fungal, anti-parasitic, antiviral, detoxifies, strengthens blood vessels, lowers blood pressure, enhances immune function. Contains Allicin and Tellurium.• Peppermint – aids chills, fever, nausea, colic, diarrhea, headaches, digestion.• Sage – aids circulation, mental clarity, has anti-microbial and anti-inflammatory properties• Basil – used to relieve nervous disorder, headaches, rheumatic pain
  • 13. Common Herbs and Spices and their Health benefits• Dill – relieves colic, indigestion, gas, promotes breast milk production, colds, menstrual pain, insomnia,• Oregano – anti-oxidant, anti-microbial, anti-parasitic, immunostimulator• Thyme – anti-parasitic, relieves muscle pain an tightness, makes cough more productive, enhances immune system• Cilantro – Appetite stimulant, indigestion, bad breath, joint pain, hemorrhoids, liver cleanser from metals mainly lead• Horseradish – body cleanser of toxins, stimulates digestion, relives cough and stiff muscles• Aloe – relives burn, itching, wound healing, insect bites, indigestion, itchy scalp and dandruff• Caraway seeds – Appetite stimulant, indigestion, gas pain, cough, menstrual pain• Chamomile – skin care, indigestion, antibacterial, insomnia, nausea, hair care, anti-inflammatory, nerve tonic, sleep aid, colitis
  • 14. Common Herbs and Spices and their Health benefits• Fennel – indigestion, appetite suppressant, skin care, sore throat eye compress• Elder – Colds, coughs, eye compressor, flu, arthritis, hay fever, skin care, sore throat• Ginseng Roots – Stress, Nervous exhaustion, recovery from illness• Anise Seeds – aids digestion, used as flavoring clears mucus, combats respiratory infection such as sinusitis
  • 15. Minerals• Calcium – healthy bones• Boron – healthy bones• Chromium picolinate – metabolism of glucose, synthesis of cholesterol, conversion of fat to muscles• Copper – formation of bones and hemoglobin, works in balance with zinc and vitamin C• Germanium – improves oxygenation, keep immune system functioning properly, fights infection, stimulates the immune system, 300 mg a day improves illness, rheumatoid arthritis, food allergies, candidiasis, and chronic viral infections, AIDS.• Iron – most important function in hemoglobin production. Deficiency causes internal bleeding, excessive menstrual bleeding, anemia, brittle hair, fatigue• Magnesium – aids calcium absorption , prevents crystal formation, prevents calcification of soft tissue, prevents cardiovascular disease• Manganese – is needed for protein metabolism and synthesis of bone. It is used in formation of cartilage. and syntheses of lubricating liquids• Potassium – is important for healthy nervous system and regular heart rhythm. It helps prevent strokes, aid proper muscle contraction and controls body water balance• Sodium – is needed for proper water balance• Selenium – aids production of antibodies helps maintain healthy heart and liver function. Deficiency was linked to cancer and heart disease.
  • 16. Amino Acids• Alanine – aids metabolism of glucose, excessive levels are associated with Epstein- Barr virus and chronic fatigue syndrome• Arginine – role in immune function, cancer prevention• Aspartic Acid – helps fatigue and play role in metabolism in brain disorder• Carnitine – increases use of fat as energy, source of energy in muscles• Citrulline – detoxification of ammonia that damages the cells• Cysteine – aids in collagen production, important for formation of the skin, hair and nails• GABA – Neurotransmitter in CNS• Glutamac acid – Neurotransmitter, increases firing of neurons• Glutamine – prevents muscle wasting, is useful in arthritis, fibrosis and autoimmune diseases. Glutathione – effects the nervous system, tremor and luck of coordination, should not be taken by person with cirrhosis, poor kidney function• Glycine – is necessary for central nervous system and healthy prostate• Histidine – growth and repair of tissue• Isoleucine – hemoglobin formation and regulates the blood sugar• Leucine – protects muscles and acts as the fuel• Lysine – building protein and proper growth of bones
  • 17. Amino Acids• Methionine – brake down of fats• Ornithine – Helps release of growth hormone which promotes the metabolism of excess fat• Phenylalanine – works on formation of pain function• Proline – skin texture and collagen• Serine – metabolism of fats and fatty acids• Taurine – needed for heart and skeletal muscles• Threonine – proper protein balance, formation of collagen, aids for liver• Tryptophan – necessary for vitamin B3 niacin production• Tyrosine – Neurotransmitter, brain function• Valine – muscle metabolism
  • 18. Natural food supplement• Acidophilus• Alfalfa• Aloe Vera• Barley• Bee products• Bee pollen• Bee propolis• DMSO• Essential fatty acids• Fish oil• Fiber• Garlic• Ginkgo• Grape seed oil• Co-Q-10• Guar Gum• Honey• Kelp• Reishi Mushroom• Green Tea