Anticancer Foods

Anti Cancer Foods

dreamstime_xs_35862657The World Health Organization has determined that dietary factors are responsible for at least 30 % of all cancers in Western countries and up to 20 % in developing countries. The five leading behavior and dietary risks are a high body mass index (obesity related to sugar, trans-fat and over-eating) low fruit and vegetable intake, lack of physical activity, tobacco and alcohol use.

A high quality diet is a diet high in vegetables, fruits, whole grains and lean low-fat protein sources. These foods are dense in nutrients and will contribute much more to your health and well being than empty calories from sugar and fat. My Naturopath always told me “have a rainbow of colors on your plate”. Colored fruit and vegetables are the best and the deeper the color the better. Think green, red, orange, yellow, purple and more. They are all good for you!


A Rainbow of Health Benefits

During a typical mealtime, take a look at your plate. If you’re not seeing a rainbow of color, you may be missing out on some major disease-preventing nutrients. Leading physicians are advising that as many richly colored fruits and vegetables as possible be consumed in order to safeguard our health.

hWhy all the fuss about color? Because a wealth of scientific studies has demonstrated that the natural pigments that give fruits and vegetables their vibrant hues offer remarkable health benefits. A major class of compounds in this category is the flavonoids. Powerful antioxidants, flavonoids are linked with health benefits that include protection from cancer, cardiovascular disease, dementia, diabetes and stroke, to name just a few.

Antioxidants provide health benefits by subduing free radicals, which play a role in the development of many

age-related diseases. The antioxidant value of a food can be estimated using a measure called oxygen radical absorbance capacity, or ORAC. Foods with a higher ORAC value possess a higher ability to quench dangerous oxygen free radicals in the test tube. Scientists have found that boosting your daily intake of foods with high ORAC values increases the body’s plasma and tissue antioxidant protection, guarding your body’s tissues against the onslaught of free radicals that can lead to decay and disease.” From:

It is important to understand the huge benefits of foods like vegetables, fruits, herbs, nuts, seeds and more in your daily diet.

Eating well is the best way to take care of yourself. What you eat can be a huge support as you go through different stages in your life, with the way you look and feel. A healthy diet gives you energy to go through your day. Your food choices can help reduce PMS, boost fertility, combat stress, support your mood, make pregnancy easier, ease the symptoms of menopause and maintain your weight to look your best.

Committing to a healthy diet is respecting your body and the people around you.

Carbohydrates are essential for making glucose in your body, which is the fuel that gives you energy and helps keep everything working. This glucose can be used immediately or stored in your liver and muscles for when it is needed. Healthy carbohydrates are found in fruits, vegetables, whole grain breads, cereals and other grains, milk and milk products.

Foods high in carbohydrates provide dietary fiber. It is recommended that at least half of your daily grain choices are whole grains. Try to choose those without added sugars.

Eat 5–6 servings of fruits and vegetables per day, or approximately 3-4 cups. Eat a variety of colors for a full range of nutrients.

Choose lean protein sources such as skinless chicken breast, fish, extra-lean cuts of pork and beef, as well as low-fat dairy products.

Limit added sugar, sweets and soft drinks; they are low in nutrient density and cause spikes in glucose levels.

Have a serving or more of nuts and seeds every day.

Whether you are eating a full meal or snacking throughout the day include all 3 macro-nutrients; proteins, carbohydrates and a little fat.

Visit this website for more detailed descriptive nutritional values:

Nutrition Supplements

hMost people on chemotherapy treatment or with HIV do not always eat 100% of the Recommended Daily Allowance of nutrients they are meant to. If you do not have adequate food resources talk to your doctor about adding a nutrition supplement such as Carnation Instant Breakfast, Boost or Ensure.


Unfortunately not all foods are healthy. Some foods are harmful to your health and studies show the link between these foods for cancer risk, cancer development and cancer growth. It is very important to understand that you can fight cancer by what you put in your mouth. The first step is to start paying attention to what you eat and start making dietary changes. Gradually eliminate these foods and ingredients and add the foods that are healthier for you. Clean out your fridge. Take the time to do it and give yourself time to adapt. It does not take long and you will feel the benefits of it. Like Dr. Oz says “big chance is, the disease will stay away if you have a healthy fridge”.
Food has a very powerful effect in your body.Some foods kill cancer cells and others promote cancer cell growth. Eating cancer-fighting foods can strongly influence your health and healing. Consult with an expert such as a naturopath, nutritionist or other trained health care professional as they have expertise in the relationship between foods and cancer. Create a cancer free diet for your own life to optimize your health.

Louis Pasteur said:“The germ is nothing, the terrain is everything.” Louis Pasteur (1822-1895) is purported to have made this statement on his deathbed).The germs are small organisms in your body that cause disease and the terrain is your body. The foods you are eating will impact your terrain (body). Food is your first step to being healthy or getting healthier. Learning the differences between what to eat and what not to eat is becoming essential.

Read your labels to learn about ingredients. You will see how some harmful ingredients are used in foods.

The video is by Robert H. Lustig, MD, Professor of Pediatrics in the Division of Endocrinology and Director of the Weight Assessment for Teen and Child Health (WATCH) Program at UCSF.


The dirty dozen and the clean 15

Food contaminated by pesticide use:

The dirty dozen and the clean 15 refer respectively to the fruits and vegetables that are the most and least contaminated by pesticide use, according to the Environmental Working Group.EWG’s Shopper’s Guide to Pesticides in Produce™! Click here to get your PDF of the guide.



Control Your Intake of Refined Sugars:

sugar-freeimage-508275-web146 Reasons Why Sugar Is Ruining Your Health have a look:

Sugars are “simple carbohydrates” and exist in either a natural or refined form.

Natural sugars are found in fruits and vegetables.

Refined sugars are found in cookies, cakes, pastries, chocolate, honey, jams, jellies, brown and white cane sugar, prepared foods, sauces, soft drinks, sweets and snack bars and many more.

Understanding exactly how sugar undermines your health can help motivate you to lower your intake of sugar (Processed, Bleached, Refined Sugar).Just look at the excessive amounts of sugar that many people are consuming and see the harmful effects that it can have on your health.

Sugar is the number one food addiction. It is even more addictive than cocaine. We now know why fast food restaurant chains are adding sugar to their french fries. Did you notice that when you ate at fast food restaurant the day after you wanted to go back? Ask yourself why?
Video From: “The Secrets of Sugar – the fifth estate – CBC New”

Sugar has a low nutritional impact on your health especially vitamin B.Not counting what it does to your immune system effects are; inflammation, accelerates aging,suppresses the release of human growth hormones, obesity and weight gain, heart free radical tissue damage, osteoporosis, allergies, nasal congestion, high blood pressure, kidney stones, kidney disease,gall stones, cataracts, liver disease, tooth decay, adverse food reactions including migraine, headaches, brain damage,anxiety, hyperactivity, diabetes and cancer.

Tumors will absorb sugars at high rates. They are sugar addicts. Sugar gives cancer cells an advantage to survive and support the growth of the disease. The formation of new blood vessels involved supports cancer growth. Cancer cells with high amounts of sugar are more likely to metastasize. More and more people will have cancer and at a younger age too. However, reducing your sugar intake and sugar elimination will contribute to cancer prevention and cancer survival.

Refined sugars should be limited. Moderation is the key for preventing anything dangerous to your body. Just because sugar is available and everywhere in processed foods does not mean that you have to abuse it. Have you ever looked at your grocery store and noticed the small selection of natural whole foods such as unrefined meats, fish, fruits, vegetables, etc. Then compare it to the selection of processed and packaged foods that contain unhealthy amounts of sugar and refined carbohydrates as well as unnatural additives that are harmful. Processed foods are the easy way, no cooking is required you just heat it and eat it. It’s cheap, has a long shelf life (wonder why!) and tastes good. But just look at how many unnatural additives flavor they had to add to it!

I’m telling you that busy people who don’t take the time to make and eat healthy food, their body will respond to that one day. It will say “you neglected me for so long, that’s enough” and it may just shutdown. If you’re putting garbage in your body you will feel like garbage one day!

“Over seven decades ago, classical biochemical studies showed that tumors have altered metabolic profiles and display high rates of glucose uptake and glycolysis. Although these metabolic changes are not the fundamental defects that cause cancer, they might confer a common advantage on many different types of cancers, which allows the cells to survive and invade. Recent molecular studies have revealed that several of the multiple genetic alterations that cause tumor development directly affect glycolysis, the cellular response to hypoxia and the ability of tumor cells to recruit new blood vessels.” Chi Dang, MD, PhD, Johns Hopkins School of Medicine Dang CV, Semenza GL. Oncogenic alterations of metabolism. Trends Biochem Sci. 1999 Feb;24(2):68-72. Review. PubMed PMID: 10098401

“Compared with normal cells, cancer cells have a sweet tooth: they consume between ten and fifty times more glucose than surrounding healthy cells… PET scans, which detect glucose consumption, have shown that the higher the rate of glucose accumulation in cancer cells, the more aggressive the tumor—that is, the more invasive and likely to metastasize it is… The more rapid their proliferation, the more glucose cancer cells consume… These and many similar findings suggest that controlling your blood sugar can make a substantial difference in controlling the course of your cancer. What raises blood sugar? The chief dietary culprits are refined carbohydrates.”-Keith Block, MD, Life Over Cancer


“Carbohydrates give you energy. A healthful diet is high in complex carbohydrates (whole grains, whole grain products and legumes) and low in simple carbohydrates (sugar, candy, soft drinks, cakes, cookies, ice cream). Within the category of complex carbohydrates, legumes and whole grains such as whole-wheat flour, oats, barley and brown rice, are better sources of carbohydrate than white bread and pasta, rice and potato. They are higher in nutrient values and fiber and are absorbed by the body more slowly to provide a steady source of glucose, better sustaining you until the next meal. These foods may also be helpful for people with diabetes or insulin resistance. “(From:

“Good” carbs is the term used to describe foods that have more fiber and complex dreamstime_xs_23349729carbohydrates. Complex carbohydrates are carbohydrates that take longer to break down into glucose.

Control our intake of bad carbohydrates:


Complex carbohydrates the “Good” carbs is the term used to describe foods that have more fiber and complex carbohydrates. Complex carbohydrates are carbohydrates that take longer to break down into glucose. It is when the fiber and all good nutrients have not been stripped from the grain. They are rich in fiber which will keep you full longer and that means you don’t get hungry and will have better control of your weight. It will provide long-lasting energy. Complex carbohydrates as natural starches are found in bananas, barley, beans, brown rice, chickpeas, lentils, nuts, oats, parsnips, potatoes, root vegetables, sweet corn, wholegrain (cereals, breads, flour, pasta) yams, stone ground whole wheat, millet, quinoa, beans, fruits and vegetables.

Simple carbohydrates are the “Bad” carbs. It is when the fiber has been stripped from the grain and with that a big percentage of the good nutrients. It will provide only short-lived energy. Simple carbs are full of refined white sugars and trans fats that lead to high blood sugar and cholesterol in your body.  With these carbs you will feel hungry very fast and you will need to eat more to be satisfied and to have more energy. This will lead to being overweight and possibly to obesity. Simple carbohydrates are found in white flour, white pasta and white rice.

Refined carbohydrates are made from white flour and added sugars. These include white breads, cakes, cookies, pastas, crackers etc.

Foods made with white flour have no nutritional value and are low in fiber. Combine this with sugar and you increase the possibility of many kinds of degenerative diseases.

White Flour has the bran and germ removed from flour during processing. It is bleached with a deadly chemical called “alloxan” a bleaching agent similar to Clorox. They add “coal tar” a derived vitamin that is carcinogenic and leads to cancer. It is called the white “enriched” flour.  This compound destroys the beta cells of the pancreas leading to type 2 diabetes and can make your blood sugar rise and cause intestinal infections. When consumed in high amounts this has been reported to cause rheumatoid arthritis, miscarriages, headaches, infertility, slow growth development in children and irritable bowel.

A new study on wheat bread has shown that wheat is contaminated with a germ called mycotoxin. Wheat also converts to sugar rapidly and accelerates aging in people with a low metabolic rate.

Use whole grain instead.


dreamstime_xs_36310911Everyone needs some fat in their diet; fat is an important part of a healthy diet because it provides essential fatty acids and energy (calories). It also helps your body absorb Vitamins A, D and E. But too much of the wrong types of fat can be bad for your health. Fats and oils are made mostly of fatty acids. There are four main types of fatty acids. Most fats and oils contain a mixture of all four types but such mixtures usually have a higher proportion of one particular type of fatty acid.

Polyunsaturated fats found in most vegetable oils (e.g., soybean, corn, safflower and sunflower oil), fatty fish (e.g., salmon, mackerel, smelt, herring and trout), fish oils, flaxseed, sunflower seeds, soybeans and some nuts (e.g., walnuts) contain a high proportion of polyunsaturated fatty acids. Polyunsaturated fatty acids are considered good fats.

Monounsaturated fats found in olive and canola oil, high oleic sunflower oil, avocados and certain nuts (e.g., cashews, pecans, almonds and peanuts) and fish, contain a high proportion of monounsaturated fatty acids and are considered good fats.


Control our intake of trans fats oils and fatty foods:

hTrans fats are found naturally in some animal-based foods. They are formed when liquid oils are made into semi-solid fats found in margarine (especially hard margarines) and vegetable shortening. Many processed foods like baked goods, cookies, biscuit mixes, donuts, cakes, pastries, muffins, croissants, snack foods, packaged crackers, fried foods, icing and some microwave popcorn contain partially hydrogenated oils and fats.

Trans fatty acids are also present at low levels (2 to 5% of the fat) in such foods as dairy products, beef and lamb. Some refined liquid oils may contain small amounts of trans fatty acids (0.5 to 2.5% of the oil).

However, the food supply is changing and the trans fat content of many of these products has now been reduced. Still in some restaurants trans fats are used because they add a shelf life to food.

Trans fats promote obesity, type 2 diabetes, high blood pressure and coronary heart disease. It increases the appetite by altering metabolism, increases caloric consumption and induces insulin resistance which in turn stresses the liver. The liver responds by producing inflammatory compounds which increases blood insulin levels in humans in response to the glucose load. It affects immune response, decreases the response of the red blood cell to insulin and inhibits the function of membrane-related enzymes. It causes alterations in physiological properties of biological membranes and alterations in adipose cell size, cell number, lipid class and fatty acid composition

“Canada was the first country in the world to introduce mandatory labellings of trans fat. The intent is to help consumers make healthy food choices and since its introduction a number of food companies have reduced or even eliminated trans fat in their products.”

Read your labels for ingredients such as partially hydrogenated oil to identify small amounts of trans fats even when the label reads zero.

Hydrogenated oil is one of the most harmful ingredients in the food supply.

Saturated fats contain high levels of hydrogen atoms. Saturated fats are found in fatty meat, poultry with skin, whole-milk dairy foods and products, coconut oils, palm oils, lard, butter, cream, many ice creams, cheese and meats. It increases the risk of cardiovascular diseases and also suppresses immune functions as well as slows down the body’s ability to detoxify and increases levels of oxidation.

Increases risk for some types of cancer with high levels of consumption.

hOmega-6 fatty acids are essential fatty acids that must be obtained through the diet. But most forms of omega-6 fatty acids are unhealthy like commercially raised meat, poultry, dairy and eggs, as well as vegetable oils made of corn, soy, vegetable, safflower, peanut and sunflower. Chickens fed with corn or soy produce eggs with high pro-inflammatory omega-6s. They must be consumed in moderation.

The potential harm of omega-6 fatty acids are the following: suppresses immune function, promotes inflammation, promotes blood clotting, stimulates the formation of new blood vessels supporting cancer growth, stimulates the production of tumor-promoting growth factors and activates a cancer-promoting gene called ras-p21 associated with uncontrolled cell replication and tumor growth.

Omega-3 fatty acids are essential to human health. Omega-3 fatty acids have significant health benefits related to cancer prevention and control inflammation, brain health (helps boost mood, relieves anxiety and  depression) child and infant development, joints and skin (helps heal dry skin and the rough, red, scaly patches of psoriasis and eczema).Omega-3s also aid in the production of hormones that improve skin texture and help combat the inflammatory damage wrought by free radicals which are one of the causes of wrinkles and blotchiness.  They also stabilize the heart’s electrical system, lower blood pressure and triglycerides, slow arterial plaque build-up and ease systemic inflammation.

Unfortunately the typical Western diet does not supply enough EPA and DHA, which may contribute to increased risk of chronic diseases and hundreds of thousands of preventable deaths.

hOmega-3 fatty acids must be obtained from our diet or dietary supplements because our bodies cannot make them. The best source for Omega-3 EPA/DHA is oily fish such as; anchovies, mackerel, sardines, tuna, bluefish, swordfish and salmon as well as seafood like lobster, scallops and crab. But be cautious as many fish contain high levels of toxins such as mercury. Deep-water northern ocean fish are the best. Also, Omega-3 fatty acids from plant sources such as flaxseeds, walnuts, almonds, pecans, pistachios, poppy, pumpkin and sesame  seeds, soybeans, tofu, kale, beets, greens, collard greens, mustard greens, dandelion greens, turnip greens, chard, lettuce (boston, bib, red leaf, green leaf and spinach) fortified eggs and grass-fed beef.

Three ounces of salmon can provide as many as 1,800 mg of omega-3 fatty acids.

“Researchers at Tufts University found that people who ate fish 3 times a week had the highest levels of DHA in their blood and slashed their risk of Alzheimer’s disease by 39%.”(From:

Warning: People with bleeding disorders or who take blood-thinning medications such as aspirin, anticoagulants such as warfarin, or NSAIDs should talk with their doctors before taking omega-3. The relationship between omega-3 fatty acids and drugs for cholesterol can intensify the effects of triglyceride-lowering meds and may work against the LDL-lowering effects of certain statins.


Animal Proteindreamstime_xs_23448410

Control our intake of Animal Protein


Proteins are the building blocks of your muscles, organs and many of the substances that make up your body’s immune system. When you don’t supply enough calories and protein through food your body uses its own protein (muscles) to make up for the lack of fuel. This results in the weakening of your body and immune system.

Animal protein is derived from meat, fish and other animal products such as milk, red meat, poultry, milk, cheese and other dairy products that are rich sources of animal protein.
Warning: Meat that is processed or cooked at high temperatures form carcinogenic compounds like heterocyclic amines (HCA) and polycyclic aromatic hydrocarbons (PAH). Also acrylamide is produced when food is browned, burnt and cooked or processed using high heat. Carbon-based materials are present in charcoal-grilled foods. Barbequed, grilled and charred meats have PAHs. All these have been linked to cancer risk.

The saturated fats in the meat react and increases hormone production which increases the risk of hormone-related cancers such as breast, colon and prostate cancer.

 Studies have shown that a diet higher than 10% in animal proteins contributes to cancer.

Animal protein generates high reactive molecules or free radicals that cause DNA damage leading to treatment resistant mutations and promotion of an environment conducive to cancer growth. It promotes inflammation that feeds cancer growth, increases the bad cholesterol associated with deadly metastases and boosts levels of hormones associated with cancer growth. Protein intake should not be greater than about 15–20% of total calories. An extremely high protein diet can stress the kidneys, cause heart disease as well as cancer of the stomach and colon.

Lean meat such as poultry without the skin and fish are good sources of protein, but they should be monitored. A portion size of 3–4 ounces a day is about the size of a tennis ball. Consume this protein no more than three times a week. Eggs and low-fat dairy products are also good. In addition to these animal sources you can also get protein from legumes (dried beans and peas) nuts and seeds. Vegetables and grain products such as wheat bread, pasta, barley and rice contain minimal amounts of protein.

Warning: Hormone treatments (estrogen) are used to raise chickens, turkey, beef, pork and lamb. These animals are also boosted with antibiotics to increase the animals’ growth and increase their milk production yields. Antibiotics are also used widely on these animals to prevent infection and to increase growth.

Studies have shown this to be linked to breast cancer, fibroids, ovarian and cervical cancer and endometriosis in women.

In men the common symptoms are prostate and testicular cancer, loss of libido, impotence and breast enlargement.

So try to eat organic whenever possible.

Chemical use in Foods


Control our intake of Other Ingredients:



This was originally only allowed in the United States in sugar free baked goods, chewing gum, gelatin desserts, diet soda and some commercial sugar substitutes. FDA allowed acesulfame-K to be used in soft drinks in 1998. Studies suggest that acesulfame-K may cause cancer

“Sugar substitutes that are added to pre-packaged foods are regulated as food additives and subject to strict controls under Canada’s Food and Drug Regulations. Sugar substitutes approved for use as food additives in pre-packaged foods in Canada include:

  • acesulfame-potassium
  • aspartame
  • erythritol
  • neotame
  • sucralose
  • sugar alcohols (polyols) such as sorbitol, isolmalt, lactitol, maltitol, mannitol and xylitol
  • thaumatin

These products are used in foods such as soft drinks, desserts, breakfast cereals, chewing gum and other confectionery items, such as candy. Aspartame, a low calorie sugar substitute is perhaps the best known of these products. It has been approved for use in Canada since 1981 and is currently permitted in a variety of foods.”


Artificial Colors

hMade from petroleum and coal tar, artificial colors are found in foods with low nutritional value. Any dye on a label indicated through a color and or number is synthetic. Studies indicate that many artificial colors may cause cancer.

“Although the Regulations require that food colours be declared in ingredient lists of pre-packaged foods, section B.01.010 (3)(b) of the Regulations provide food manufacturers with the choice of declaring added colour(s) by either their common name or simply as “colours”. 

“Health Canada scientists reviewed available literature data on possible adverse effects induced by the ingestion of foods containing added colours. Of the colours approved for use in Canada as well as in many other countries worldwide, the following colours were reported in some countries (although not in Canada) to be associated with adverse reactions:

  • cochineal extract derived from the dried female insect body, Coccus cacti and its major component carmine;
  • annatto (aqueous or oil-based extracts of annatto seeds);  and
  • synthetic colours containing an azo-type chemical structure (-N=N-), including tartrazine and sunset yellow FCF.”

“Reports of adverse effects, including allergic reactions, associated with the ingestion of food colours in the general population, Health Canada considers that it would be prudent to identify the presence of specific colours on food labels and thereby enable consumers to make more informed choices which could contribute to further reduction of allergic or other adverse reactions.”



hContains methanol which the body breaks down into formaldehyde. Found in diet foods such as soft drinks, drink mixes, gelatin desserts, low-calorie frozen desserts and sweetener packets. Studies indicate that aspartame may cause cancer or neurological problems.


“According to Lendon Smith, M.D. there is an enormous population suffering from side effects associated with aspartame, yet have no idea why drugs, supplements and herbs don’t relieve their symptoms. Then, there are users who don’t ‘appear’ to suffer immediate reactions at all. Even these individuals are susceptible to the long-term damage caused by excitatory amino acids, phenylalanine, methanol, and DKP.

Adverse reactions and side effects of aspartame include:….”

See more:

toxicsweetpoissonDr. Hull has been the guest on numerous television and radio talk shows such as “Dreamland” and “Coast To Coast” with Whitley Streiber and Art Bell, NPR with Brian Leher, Good Day New York and Good Day Washington, DC.  She currently works with international health organizations, research and wellness centers worldwide.


Butylated Hydroxyanisole (BHA)

Found in cereals, chewing gum, potato chips and vegetable oils. BHA is “reasonably anticipated to be a human carcinogen” (cancer causing agent) in a 11th Report on Carcinogens.


hCreated in Japan and introduced to the United States after World War II. It comes under many aliases such as vegetable protein, spices and seasonings. Found in fast foods and most processed foods and is a flavor enhancing ingredient. Studies indicate that MSG may cause neurological reactions, nervous system overstimulation, cell death, emotional and hormonal dysfunction.


hFound in diet and no sugar added products, soft drinks and sweetener packets.  Studies indicate that saccharin may cause cancer.



Sodium Nitrate

hStabilizes color and enhances flavor. It is found in coloring, flavoring, bacon, ham, frankfurters, luncheon meats, smoked fish and corned beef. Studies indicate that sodium nitrate and sodium nitrate may cause cancer.


Carbon Monoxide

hCarbon monoxide extends shelf life by inhibiting various spoilage bacteria and maintaining a bright red colour in meat for longer periods of time.

“Health Canada has no objection to the use of up to 0.4% CO of suitable food grade quality when used in an outer barrier bag containing a packaged retail meat cut, but not when it is in direct contact with fresh meat. ……” From:

This Video is from Us but in Canada should we be concern?



Control our intake of Genetically Modified Foods


“Genetically engineered or genetically modified organisms (GMOs) are created by taking genes from organisms such as bacteria, viruses or animals and inserting them into other, often unrelated, species. Unlike traditional breeding, genetic engineering creates new organisms that would never occur in nature, creating new and unpredictable health and environmental risks. The term ‘genetically engineered (GE) food’ refers to any product containing or derived from GMOs. In Canada, up to 70 per cent of the processed foods found in grocery stores contain GE ingredients. The most common GE ingredients come from crops like corn, soy, canola and cotton. Biotechnology companies like Monsanto genetically engineer these crops to produce a pesticide or to withstand the application of herbicides.

“The use of genetically engineered organisms is prohibited under organic food standards. Organic foods are grown without the use of synthetic chemicals or irradiation. Organic standards require that attentive care be given– care that promotes health and meets the behavioural needs of livestock. GE animal feed is also prohibited. The best way to avoid GE food is to purchase 100 per cent certified organic products, whole foods and fresh produce. There are a number of third party certifiers in Canada who certify products as organic.” Genetically Modified Food: A Growing Debate | CBC Archives

GMO’s — or genetically modified organisms — refer to the plants or animals created through the gene splicing techniques of biotechnology. In conversation, GMO’s and GE foods refer to the same thing. They are foods created by merging DNA from different species.

The first GMO crop (the Flavr Savr tomato) was approved by the FDA in 1994. Since then, GE varieties of corn, soya, sugar beets and canola have become common local crops in Canada. In addition to locally produced crops, GE varieties of cottonseed oil, papaya, squash and milk products are imported from the USA into Canada. In a mere 20 years, GMO ingredients have made their way into most of the processed foods available on Canadian grocery shelves. Apples, potatoes and wheat are all in the lineup for approval. ..”  From David Suziki website to read more:

Please take time to look at these videos and publications

Frédéric Forge, Science and Technology Division

Jeffrey M Smith’s books: Seeds of Deception, GMO Trilogy and Genetic Roulette.


Friends of the earth international secretariat

With best-selling author Jeffrey Smith: This is very revealing about the corruption of FDA and dishonest science that has made it possible to launch GMOs in spite of warnings of FDAs own scientists.


Great American Food Experiment!



Great report from a French Journalist about GMO in the US how now it’s an international problem

ON YOU TUBE  10 small videos

The World According to Monsanto DVD Quality 1 of 10

The World According to Monsanto part 2 of 10

The World According to Monsanto part 3 of 10

The World According to Monsanto part 4 of 10

The World According to Monsanto part 5 of 10

The World According to Monsanto part 6 of 10

The World According to Monsanto part 7 of 10

The World According to Monsanto part 8 of 10

The World According to Monsanto part 9 of 10

The World According to Monsanto part 10 of 10


dreamstime_xs_32162488We have to take our heads out of the sand and look at the truth. There are people who want to make money without thinking! Sacrificing their own children and family for the name of control and money!

We think what happens in the US stays in the US but NO, Canada is involved and approved the GMO!


“Transgenic organism,” “genetically modified organism (GMO),” “genetically enhanced organism,” or “living modified organism (LMO)” is to help make resistant seeds with all the same DNA, creating grains (corn, soy, cotton, etc.) fruits, veggies, micro-organism, fish and animals. The plants will be larger, live longer, seedless and resistant to pesticides, herbicides, insecticides and make them more resistant to the environment. We feed animals and us with this GMO without knowing the side effects on our health. They attribute “Mad Cow disease” to GMO. It can cause unexpected mutations in an organism which can create new and higher levels of toxins in foods. It can also cause organ disruptions, (especially in the liver and kidneys) deformation of a fetus, cancer and more allergens in foods. It has been proven not only to be unhealthy but also deadly.

“37 people died, 1500 were partially paralyzed and 5000 more were temporarily disabled by a syndrome that was finally linked to tryptophan made by genetically-engineered bacteria.” (Mayeno 1994)

I think we should be very concerned about “GMO” because Health Canada allowed them into our country. Without having long-term studies no one knows if these foods are safe. When a farmer plants genetically engineered seeds, all the seeds have an identical genetic structure. That means if a fungus, a virus or a pest develops and attacks this genetically modified crop there could be widespread crop failure. Genetic engineers use antibiotic-resistance genes to mark genetically engineered cells. This means that genetically engineered crops contain genes which will be resistance to antibiotics. These genes may be picked up by bacteria which may infect us. The scary part is that once a genetically engineered organism, bacteria or virus is released into the environment it is impossible to contain or recall back. Negative effects are irreversible.

This genetic engineered gene moves from one organism to another. There is a risk that it may disrupt the functioning of other genes essential to the life of a normal organism. Worst of all insects, birds and wind can carry pollens and seeds from transgenic plants to all crops. Organic and non-organic are vulnerable to contamination from cross-pollination.

Scientists do not understand the side effects of genetically modifying foods. They are experimenting without full knowledge of the repercussions. This could be harmful to the environment and our health.

Of course the GMO crops do not survive by themselves they will be fragile to the environment like any other plant. Genetically modified food crops contain Bt, which is a toxin incorporated into the crops with the intention of killing off insects. The usage of the BT has actually led to ‘mutant’ insect populations, which are directly resistant to the bio pesticide. Eight insect populations have developed resistance. As a result farmers must spray more pesticides so more on your plate!

Scientists estimate that plants genetically engineered to be herbicide-resistant will greatly increase the amount of herbicide use. (Benbrook 1999

Biotechnology giant Monsanto is the primary maker of genetically modified seeds and more than 90 percent of the genetically engineered seeds are in the US almost everywhere without counting  Canada, China, India, Africa etc. Nations like Peru, France and Hungary are taking action against Monsanto and GMOs over legitimate health concerns

Be aware of transgenic foods they can mislead consumers with the size and freshness. Looking bright red can be misleading, a genetically engineered fruit or vegetables could be several weeks old and have little nutritional value.

Unfortunately all these foods and processed foods don’t have labels.  This means our public health agencies are powerless to trace the problems of their source. The potential for tragedy is staggering. We are sitting on a big disaster.

“According to a 1999 Environics poll, 80 per cent of Canadians want GM foods to be labelled.” Greenpeace Canada says that number is closer to 95 per cent.”

Consumer groups say people just want to know what they are putting in their mouths. Any labelling would at least provide them with information so they can make their own decisions about what they are eating.”

“The experts [at the Royal Society of Canada] say this approach [of substantial equivalence] is fatally flawed for genetically modified, or GM, crops and exposes Canadians to several potential health risks, including toxicity and allergic reactions.”

Toronto Star, 5 Feb 2000, on Royal Society of Canada report on Biotechnology

“Probably the greatest threat from genetically altered crops is the insertion of modified virus and insect virus genes into crops. It has been shown in the laboratory that genetic recombination will create highly virulent new viruses from such constructions. Certainly, the widely used cauliflower mosaic virus [CaMV] is a potentially dangerous gene. It is a Para retrovirus meaning that it multiplies by making DNA from RNA messages. It is very similar to the Hepatitis B virus and related to HIV.”

Dr. Joseph Cummins, professor emeritus in genetics from the university of West-Ontario

One example of the use of these techniques in the health field is the development of genetically engineered bacteria containing a human gene that can produce the insulin needed to treat diabetics. Food products derived from genetic engineering are primarily in the plant world. In Canada, 42 genetically modified plants have been approved for human consumption; they include certain varieties of canola, tomatoes, potatoes, corn, soya, flax, cotton and squash” Health Canada website, as updated 10 June 1999

“The effect of Bt corn on the monarch butterfly. Bt corn is a variety that has been genetically modified to produce an insecticide (a substance that naturally occurs in a bacteria called Bacillus thuringiensis or Bt) that is lethal to the European corn borer, a pest found in corn fields in North America. In May 1999 the results of a study carried out at Cornell University showed that Bt corn might have a lethal effect on non-target species. In experiments described in the journal Nature (Vol. 399, p. 14), entomologists found that 44% of monarch larvae died when they were reared on milkweed leaves dusted with pollen from Bt corn. The main criticism of the study was that the experiments had not mimicked natural conditions. Further studies to determine the ecological impact of Bt corn on populations of non-target species are currently being conducted at the University of Guelph.”Frédéric Forge, Science and Technology Division

hHigh fructose corn syrup is the current sweetener of choice in the United States food supply and creeping into other parts of the world but not in Europe. They continue to use sugar cane and only small amounts of high fructose corn syrup. High fructose corn syrup is processed to the point of containing a very high concentration of sugar. Other grain derivatives such as wheat flour are not quite as refined as corn syrup but are still highly processed and are notorious for causing the same health problems. Most people know that table sugar is unhealthy and make at least some effort to avoid it. However, not nearly as many people realize that highly refined grains are potentially just as harmful or that they’re the primary ingredients in a large majority of frequently consumed foods.

Corn syrup is a drug that tastes like sugar.


dreamstime_14109442All berries such as raspberries, blueberries and strawberries are high in anti-oxidants.

Because organic food costs a little bit more, depending where you are living, it’s hard for a family to buy only organic foods. So try and can get organically grown food without pesticides and all the chemicals or stay as close to natural food by buying local foods as much as  possible. The nutrients will be higher and the taste will be better.  Fruits and vegetables that come from other countries lose a lot of the good nutrients during exporting and you don’t know how they have been grown. Some countries have little or no regulations in how they grow their food. Stay away!

Reduce your intake of refined food. They are already prepared and convenient but they are usually high in sodium, sugar or fat. Usually people who buy these “already prepared food” are very busy people and have little time to do the grocery shopping and prepare meals. My sister works 40 hours a weeks, has three kids ages 9, 12, 14 and her husband is away all week because of his work. So she is the example I’m going to use to show how you can set up good organization skills for that busy person.

Saturday is the grocery day and Sunday is the cooking day for preparing meals for the week. Now that the kids are growing up they want to participate and they can learn how to cook with healthy food. Try to organize your time by making a menu of what you are going to eat for the week. Then create your grocery list with the groceries you will need to prepare the meals for that week. There are many meals that are simple and quick to do. Dedicate a day or half of a day for cooking. Put your favourite music on, get started and finish your cooking day with a nice glass of wine as a reward.

You don’t have to prepare seven meals for seven days, only for the days that you work. Keep one night or two of the weekend free to order out. Look on this website for healthy and simple recipes.   Add some of the following anti-cancer foods to your diet to take control of your health. 

Nature provides everything that your body needs to be healthy and prevent chronic disease. Because of those nutrients found in foods and the more food we eat that is loaded with antioxidants, the more power we have to ward off life-threatening diseases and are able to live a longer life.

It is your choice to experience a disease-free life. It is important to give your body the optimum nutrition provided by the fruits and vegetables found in nature. If you are sick it may be your body reacting in order to get the proper food it needs. Help your Doctor! It is never too late to give yourself a powerful chance.


Some tips

Eat the right fat. Change your oils. Omega-3 fatty acids  

Dark chocolates 

Eat lots of raw fruits and vegetables 

Switch from red meat to seafood and fis

Switch from an animal-based diet to a plant-based diet

Eat foods containing calcium 

Eat a diet high in antioxidants 

Drink less alcohol and more water

Eat anti-cancer food 

Add herbs and spices to your food

hCruciferous Vegetables:

Brussels sprouts, collard greens, kale, chard, watercress, turnip, cabbage, broccoli, cauliflower, bok choy, kohlrabi and others.

Contains very powerful anti-cancer compounds through glucosinolates including sulforaphane and indole-3-carbinols. Promotes cancer cell death. Blocks the growth of new blood vessels needed for cancer growth. Detoxifies certain cancer causing substances. Prevents precancerous cells from developing into malignant tumors.


Fruits and vegetables bright-colored yellow, orange and red.

Stimulates the growth of immune cells and increases their capacity to attack tumor cells through lutein, lycopene, phytoene and canthaxanthin.

Leafy Greens    Powerful antioxidant. Supports immune functions. Cancer fighter.



Broccoli sprouts, alfalfa sprouts, kale sprouts, sunflower seed greens, wheatgrass juice, barley grass juice, oat grass juice, cabbage sprouts, cauliflower sprouts and others

Contains high levels of chlorophyll supporting many healthy functions in the body. Powerful antioxidant. Helps with the growth of certain cancer cells.


Strawberries, raspberries, blueberries, cherries, cranberries, pomegranates, grapes and others.

Contains ellagic acid that supports anticancer propriety. Inhibits the growth of blood vessels that support cancer and elimination of cancer growth.

hGarlic, Onions, Leeks, Shallots and Chives

Contributes to remove toxic substances such as nitrosamines and N-nitroso compounds that are created in over grilled meat and during tobacco consumption.

Preventing cancer. Diminishes the growth of cancer cells. Helps regulates blood sugar levels that reduce insulin secretion and IGF. Enhances immune function. Reduces blood clotting and lowers blood pressure. Acts as an antifungal and antiviral agent. Use to treat colds, flu and ear infection.

Herbs and Spices

Turmeric and Curry


The most powerful anti-inflammatory and antioxidant. Helps diminish the cancer cells. Inhibits the growth of new blood vessels needed for cancer growth. Enhances the effectiveness of chemotherapy and reduces tumor growth in the laboratory.



hActs as a powerful anti-inflammatory and antioxidant. Helps with the growth of certain cancer cells. Helps reduce the cancer growth. Very good for alleviating nausea from chemotherapy or radiotherapy.





Rosemary, Thyme, Oregano, Basil and Mint


Promotes the death of cancer cells and reduces their spread by blocking the enzymes they need to invade neighboring tissues. Acts as an anti-inflammatory and antioxidant. Boosts the immune system.

teaGreen Tea

It’s a powerful antioxidant and it detoxifies the liver and eliminates toxins from the body. Helps reduce the growth of new blood vessels needed for cancer growth and metastases through high levels of polyphenols including catechins.





Nori, kombu, wakame, arame and dulse

Inhibits tumor growth. Helps reduce the formation of new blood cells needed for cancer growth. Stimulates immune cells such as T-cells and natural killer cells. Acts as an anti-inflammatory.


Maitake, agaricus, shiitake, reishi, turkey tails, enokidake, cremini, Portobello, oyster and caterpillar fungus or cordyceps

Stimulates the reproduction and activity of immune cells such as natural killer cells. Enhances the efficiency of chemotherapy while reducing side effects such as nausea, vomiting and loss of appetite. Helps to suppress cancer metastasis. Helps to diminish the growth of cancer cells.


Caution:Fish and shellfish have concentrated mercury in their bodies often in the form of methyl mercury, a highly toxic organic compound of mercury. Fish products have been shown to contain varying amounts of heavy metals, particularly mercury and fat-soluble pollutants from water pollution. Species of fish that are long-lived and high on the food chain such as marlin, tuna, shark, swordfish, king mackerel, tilefish, northern pike and lake trout contain higher concentrations of mercury than others.

“The presence of mercury in fish can be a health issue, particularly for women who are or may become pregnant, nursing mothers and young children”.From Wikipedia

High in omega-3 fatty acids. Act as an anti-inflammatory. Helps the immune system. Promotes anti-cancer activity. Promotes the health of the brain and nervous system. Helps the entire body to have a healthy cellular structure, function and cancer prevention.  

Omega-3s can reverse tumor metastasis as well as a tumor’s resistance to radiation or chemotherapy and may also enhance the effectiveness and minimize the toxic side effects of some chemotherapy drugs.”
-Keith Block, MD, Life Over Cancer

hOils, Nuts and Seeds

Note: Healthy oils include olive, hemp, walnut, coconut and flaxseed oils that are not rancid. Coconut oil is the most stable for cooking at high temperatures but must be consumed in moderation. Avoid corn, soy, vegetable, peanut, sunflower and safflower oils.

Good omega-3 fats (flaxseeds and walnuts). Anti-inflammatory. Helps the entire body to have a healthy cellular structure, function and communication. Helps immune cells. Helps the development of the brain and nervous system.



*All these vegetables and fruits have the highest nutrients when eaten raw. Buying frozen cooked veggies and fruits in the store have the lowest value of nutrients. The loss in nutrients is caused by the process of freezing which causes ice crystals to form and damage the cell walls.


Very good website for nutritional value


Anti-cancer vegetables:

Broccoli  (see Cruciferous vegetables page)

hNutritional value: high level of vitamin C, vitamin A, vitamin E and vitamin K , beta carotene, B vitamins especially B3 and B5,Folic acid, phosphorus, magnesium, potassium, manganese, iron, chromium, calcium, selenium, Tryptophan, zinc and lots of fiber. Also has carotenoids. Phytonutrients. Sulforaphane. Very high in chlorophyll. A good source of protein, also a good source of omega-3 and omega-6 fatty acids.

Disease fighting:  Phytonutrient found in broccoli has been shown to lower the risk of many types of cancers especially breast, colon and lung cancer. Reduces free radicals and boosts the immune system. Broccoli contains antioxidants and a substance called sulforaphane which is a powerful cancer fighter and preventer. Reduces the risk of heart disease. Helps with stress. Broccoli also lowers the incidence of cataracts. Energy boosting. A mild anti-allergic. Helps protect against allergies, asthma, migraine and depression. Also a great food for weight loss. Helps to prevent certain birth defects. Also helps support the health of your stomach by limiting your chance of having an ulcer. Helps for any parts of your skin that has been damaged by the sun.

Did you know? Broccoli was first cultivated by the Romans in Italy thousands of years ago and spread to the entire Europe centuries later. It got its name from the Italian word “brocco” which means branch or arm. Broccoli is one of the few vegetables that are available year-round. Along with cabbage, cauliflower and brussel sprouts, broccoli is a cruciferous vegetable.

Tip: Broccoli contains almost every vitamin your body needs with the exception of vitamin D.

Tip: Avoid over cooking broccoli half of the beneficial substances will be destroyed in the process. Also microwaving removes valuable nutrients from broccoli.  Steaming is best way to cook. Just a couple of minutes until it turns bright green and has a bit of firmness to it. Avoid boiling the broccoli unless you’re using the water for a soup to recuperate the nutrients lost in the water.

Brussels sprouts (see Cruciferous vegetables page)dreamstime_xs_36649965

Nutritional value:  excellent source of vitamin C, vitamin A, K and E,B-complex group of vitamins (Niacin, vitamin B-6 (pyridoxine), thiamine, pantothenic acid). Brussels sprouts have flavonoid anti-oxidants  (thiocyanates, indoles, lutein, zeaxanthin, sulforaphane and isothiocyanates). Glucosinolates, Indole-3-carbinol, glucoside, sinigrin. Protein, dietary fiber and zero cholesterol. Zeaxanthin. Folic acid.Rich source of minerals like copper, calcium, potassium, iron, manganese  and phosphorus.

Disease fighting: Helps protect from colon cancers by destroying pre-cancerous cells and protection from prostate, colon and endometrial cancers. Boost the immune system against several diseases and promotes good health. Boosts DNA repair in cells and blocks the growth of cancer cells. Anti-bacterial and anti-viral agent through its action of potentiating “Interferon-γ” receptors. It protects against harmful free radicals.  Helps against infections. Helps prevent retinal damage, “age related macular degeneration disease” (ARMD) in the elderly. Healthy cellular division. Boosts the capacity of detoxification enzymes in the body. Helps builds body’s defence system. Glowing skin. Helps to maintain mucous membranes and healthy muscles. Good in the maintenance of healthy tissues and organs. Protection against lung and oral cavity cancers. Bone protection against osteotrophic (bone formation and strengthening) helps to prevent rickets in children and keep good teeth. Helps limit neuronal damage in the brain, helps prevent or delay Alzheimer’s disease. Helps your metabolism and controlling heart rate and blood pressure. Helps with cellular oxidation and red blood cell formation. It helps to regulate cellular growth and functions in the brain cells. Important nutrient for pregnant women. Helps to prevent birth defects such as spinal bifida. Healthy growth and development of the fetus’s nervous system. Healthy digestion. Helps with constipation. Helps the formation of soft stool which helps for elimination.

Did you know? That from start to finish they should only be boiled for about three minutes, steamed for less than ten and left in the oven for less than twenty minutes. That you can eat Brussels sprouts raw. Brussels sprouts resemble miniature cabbages and grow in bunches of 20 to 75 sprouts during fall and winter.  They are called brussels sprouts because they became popular in Belgium in the 16th century. They were first cultivated in large quantities in Belgium. It is thought that the Romans ate them to increase their mental dexterity. It used to be considered a gourmet vegetable in Britain and would be served as a treat with the Christmas dinner. Small sprouts have the best flavor. 

Cabbage (see Cruciferous vegetables page)

dreamstime_xs_36768359Nutritional value: rich in vitamin C , pantothenic acid (vitamin B5), pyridoxine (vitamin B-6) and thiamin (vitamin B-1), Vitamin-K  . Minerals like potassium, manganese, iron and magnesium. Sulforaphane, phyto-chemicals like thiocyanates, indole-3-carbinol, lutein, zeaxanthin, sulforaphane and isothiocyanates.

Disease fighting: Essential for intestinal health. Has been proven to be antibacterial and antiviral. Helps in the production of blood clotting proteins. Important component of cell and body fluids that helps control heart rate. Helps regulate blood pressure. Helps with allergy. Helps with constipation. Excellent home remedy for obesity.Cures a headache. It is also a great cure for hangovers!Helps an enlarged prostate causing painful or dribbling urination. Surprisingly it helps with wounds or sores and bruises. Helps ease inflammation of the joints. Protection against certain cancers like breast, colon and prostate cancers and helps reduce LDL or “bad cholesterol” levels in the blood. Lower risk of some birth defects. Lower risk of heart attack. Helps enlarged thyroid gland (goiter). Anticoagulants.  Helps body develop resistance against infectious agents and harmful, pro-inflammatory free radicals. Gives you healthy bones. Helps Alzheimer’s disease and brain cancer.

Did you know?That whilst the growing of cabbage goes back 4000 years, the Celts introduced the product to the British Isles sometime around the 4th century BC. Cabbage is 91% water. Cabbage leaf compresses help reduce swelling in moderate to severe engorgement of the breast during breastfeeding months. Cabbage has both antibiotic and anti-irritant properties. In Europe cabbage leaves are used to treat acute inflammation. A paste of raw cabbage may be placed in a cabbage leaf and wrapped around the affected area to reduce discomfort. China is the leading producer of cabbage (including Chinese cabbage and other brassicas) followed by India and Russia. A thick-witted person may be called a “cabbagehead”. In Hebrew, the term rosh kruv (cabbagehead) implies stupidity.

In Italian, cavolo (cabbage) is a mildly impolite expression with a similar connotation to the English “crap”.

The French use a term of endearment, mon chou or mon petit chou, equivalent to “darling”, but translated literally as “my little cabbage” in school French textbooks in England since the late 1950s. This is still used today. Also refers to a patisserie item called chou à la crème, a sphere of light, airy pastry split and sandwiched with a thick layer of whipped or confectioner’s cream. In addition it is also used for a soft, cabbage-shaped ornament or rosette of fabric used in women’s wear, such as a knot of ribbons on a dress or a crushed crown on a hat. Chou comes from the Latin caulis (stalk). From Wikipedia, the free encyclopedia

The Egyptians ate cabbage with vinegar before a night of drinking to prevent hangovers, still today is considered one of the best remedies to cure hangovers! The Romans also ate cabbage to cure every imaginable ailment under the sun! They ate it raw with vinegar before and after each meal.


Nutritional value:  They are rich in antioxidants, Beta Carotene and Alpha Carotene which the body converts to vitamin A. High in fiber, Phytochemicals and Glutathione, calcium and potassium. Excellent source of mineral salts.  Good amounts of many B-complex group vitamins B, B1, B2, B6, C,D,E, K, as well as calcium pectate, essential oils, carbohydrates and nitrogenous composites. Good source of potassium, copper, folic acid, thiamine and magnesium. Also Falcarinol, Copper, Iron, Magnesium, Manganese, Phosphorous. Chlorine and Sulphur.

Disease fighting: Helps fight against cancers by destroying pre-cancerous cells in the tumors. Helps protect from skin, lung and oral cavity cancers. Boosting immunity and improving symptoms of HIV. Helps protect body from harmful fee radical injury. Antianaemic, healing, diuretic, remineralizing and sedative properties. Reducing photosensitivity. Protect and nourishing the skin. Carrots can enhance the quality of breast milk. It can improve the appearance of the skin, hair and nail. Reduces moles on your skin. Lowers cholesterol, helps controlling heart rate and blood pressure, prevents bodily infections and valuable for the adrenal glands. Reduce the risk of heart disease. Helps improve eye health. Helps increase menstrual flow. Helps reproduction (sperm production), Regulates blood sugar. Promotes colon health. Helps with obesity, poisoning of the blood, gum disease, insomnia, inflamed kidney, liver and gallbladder.Cleans the liver and when consumed regularly, can help the liver excrete fats and bile.

Helps Alzheimer’s disease, colitis, ulcer and painful urination. Helps with the functioning of liver. Provides a cleansing and antiseptic effect on the digestive and circulatory systems. Essential for ensuring the strength of bones. Helps with nerve and mental development. Improves your memory and learning ability. Promotes the efficiency of the entire muscular system. Helps to heal minor wounds and injuries. Helps fight bronchitis. Helps fight anaemia and reduces acne.

Did you know?The beta-carotene responsible for their orange colour also does great things for your body. The ancient Greeks first grew carrots as a form of medicine and not a food. Carrots were not always the colour orange, these vegetables used to be yellow, white or even black. In fact its original colour was actually purple! Carrots are believed to have originated from Afghanistan some 5000 years ago and it used to be almost always purple before mutations changed its colour to yellow and white. Orange carrots appeared only in the 16th century. It was the earliest vegetables grown by man. They are related to parsley. The carrot leaves were used to decorate the hats of royalty. The longest carrot ever grown was more than 19 feet and a baby carrot variety was shaped like a golf ball. The fattest carrots tend to be the sweetest ones. If you eat way too many carrots, your skin could turn yellowish-orange. Eating carrots can help with night vision.

*They are more nutritious cooked than raw.Food processing with carrots can turn the vegetable into a juice that can trigger a lethal pathogen called Clostridium botulinum bacteria that can grow in carrot juice. The neurotoxin formed by this bacteria when ingested in even very small amounts could cause paralysis, difficulty breathing and death from asphyxiation. In 2006 six cases of botulism in the United States and Canada were linked to refrigerated carrot juice, so be careful.

hCauliflower (see Cruciferous vegetables page)

Nutritional value: contentglucosinolates which are broken down by bacteria in the digestive tract and transformed into compounds called isothiocynates and indole-3-carbinol. A good source of vitamin C and fibre, vitamin A, K, folate, calcium and potassium. Cauliflower also contains selenium, Magnesium,  Beta-carotene,  Folate B9, Protein, Thiamin B1, Niacin B3, Pantothenic Acid B5, Calcium, Iron, Zinc, RiboflavinB2, Vitamin B6, Phosphorus and Manganese.

Disease fighting: High concentration of cancer fighting. Boosts the bodies’ natural detoxifying enzymes leading to a reduced risk for some forms of cancer.  Helps guard against many types of cancer including non-Hodgkin’s lymphoma, lung, bladder, colorectal, prostate and breast cancers. Reduces levels of hormones that may stimulate cellular changes (and ultimately tumour growth) in cells of the breasts and prostate.

 A high intake of cauliflower has been associated with reduced risk of aggressive prostate cancer. Strengthens the immune system. Helps promote liver function. Helps decrease cholesterol particularly LDL.

Did you know? Cauliflower was grown in ancient times in the Middle East. It was originated in Cyprus. Its name is from Latin caulis (cabbage) and flower.  There are four major groups of cauliflower. Italian, Northwest European biennial, Northern European annuals and Asian.  The compact head of a cauliflower is called a “curd” and is composed of undeveloped flower buds. Cauliflower is white because the coarse green leaves around the curd protect it from sunlight, which inhibits the development of chlorophyll.  Cauliflower, as its name implies, is a flower growing from a plant! The most commonly used cauliflower is white but you can also buy purple cauliflower and orange cauliflower. Orange cauliflower is a relatively new variety that was first discovered in Canada! Purple cauliflower cooks faster than white cauliflower and has a milder taste. When cooked, its colour changes from purple to green. Cauliflower lacks green chlorophyll because the leaves of the plant shield it from the sun.   This plant has the most beautiful leaves.  And they are edible and nutritious too! Cutting the vegetable breaks down its cell walls and helps to convert some of the plant’s nutrients into their active forms.  To get the most health benefits from cauliflower let it sit for 10 minutes after cutting in order to maximize its benefits.  Cooked cauliflower can be pureed with herbs or spices of your choosing and served instead of the potato portion of your meal.

* Broccoflower is a cross between broccoli and cauliflower. It looks like cauliflower except it is a light and bright green in colour. When cooked it tastes very similar to broccoli.


hNutritional value: many essential B-complex groups of vitamins such as pantothenic acid (B5), pyridoxine (B6) and thiamine (B1), niacin (B3), folateB9. Vitamin C, K, Good source of minerals like manganese, molybdenum, magnesium, copper, iron, Selenium and potassium. High amounts of phytonutrients, especially caffeic, nasunin and chlorogenic acid, Tryptophan, Fiber.

Disease fighting: Helps in the treatment of high blood cholesterol. Helps counter the hypertension effects of sodium. Helps the body to replenish the requirement of fat, protein and carbohydrate metabolism. Helps the effects against cancer, aging, inflammation and neurological diseases. Protects cell membranes from free radicals damage. Protects the lipids (fats) in brain cell membranes.

Helps protect our cells from damage and lowers the risk of heart disease. Improves the flexibility of blood vessels improving the blood flow. Protects against oxidative stress from exposure to the elements as well as from infection by bacteria and fungi. Benefits attributed to chlorogenic acid include antimutagenic (anti-cancer) preventing cellular damage that can promote cancer, antimicrobial, anti-LDL (bad cholesterol) and antiviral activities. Diminishes free radical damage in joints which is a primary factor in rheumatoid arthritis.Helps in keeping blood sugar low. Improves the digestive system and assists in weight management. Helps in curing colon cancer.Maintenance of healthy skin and hair

Did you know? The veggie is popularly known as aubergine in the western world. The ancient ancestors of eggplant grew wild in India and were first cultivated in China in the 5th century B.C. Eggplant was introduced to Africa before the Middle Ages and then into Italy, the country with which it has long been associated, in the 14th century. Several different varieties of aubergines are grown all around the world. They vary greatly in size, shape and colour. These vegetables fall into two categories either oval shaped or thin and elongated. The skin is smooth and glossy. Brinjals, as they popularly named in the South-Asian region, feature mainly in many kinds of Indian cuisines. Most eggplants have a mild flavour and can absorb many different types of flavours. It’s great for dips as well as thickening soups.


hNutritional value: contains vitamins A, B and C, vitamin B-6 (pyridoxine), copper, manganese, selenium, iodine, potassium, iron, calcium, zinc and magnesium. Allicin sulfur, iodine.

Disease fighting: The health benefits of garlic have been well touted for centuries and raw garlic has been used as a natural antibiotic (anti-bacterial) to kill off some strains of harmful bacteria. Garlic is also useful for decreasing blood pressure, cholesterol and blood triglycerides. Stimulates digestion. Glandular regulator, diuretic and even cancer deterrent. Removes heavy metals from the body, preventing cancer and acting as an antifungal and antiviral agent. Used to treat  colds, flu and ear infection. Effective against intestinal worms. Proven benefits against coronary artery diseases, infections and cancers. Reduces cholesterol production by inhibiting HMG-CoA reductase enzyme in the liver cells. Decreases blood vessel stiffness and cells from inflammation and oxidative stress.  Helps regulate spikes in blood pressure.. Blocks platelet clot formation. Helps decrease the overall risk of coronary artery disease (CAD), peripheral vascular diseases (PVD), atherosclerosis and stroke. Decrease in the incidence of stomach cancer. Helps with anti-oxidant enzymes in the body. Helps red blood cell formation. Helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals. In modern medicine this exotic herb is advised as a health benefiting food for its anti-microbial, anti-cancer, anti-diabetic, immune boosting and cholesterol-lowering properties. Helps boosts fat burning. Helps keep your body free of toxins that can make you ill or lead to chronic illnesses such as cancer. It is a natural diuretic, helps to lose weight. Helps to decrease appetite and stimulate your metabolism. Used to treat acne, warts and toothaches. Helps counteract flu complications. Helps treat gout, hypertension, infectious diseases, lung problems, bronchitis, tuberculosis, asthma and intestinal parasites. Garlic is good and insures a general state of good health.

Did you know? Garlic is a plant native to Africa and central Asia. It was discovered and used by the ancient Egyptians, Babylonians, Jews, Greeks and Romans.  Garlic is considered both a vegetable and an herb. It has been used medicinally for thousands of years since ancient Greek and Roman times. Europeans have used garlic as a charm against the evil eye. Garlic is said to fight off evil spirits and keep vampires away. Some wore bulbs of garlic around their necks. Others placed wreaths of garlic over their doors for protection. Eating garlic can help to keep mosquitoes away. They’re a member of the lily family but are often called the ‘pungent rose’. They grow wild as a root in southern Italy and parts of France. The elephant garlic is not true garlic and is actually much milder than white garlic. April 19 is National Garlic Day. Ancient Greek and Roman marriages the brides carried bouquets of garlic and other herbs instead of flowers. Garlic has aphrodisiac effect by improving the blood flow through the veins and also the sexual performance in men.  To eliminate the unpleasant smell of garlic it is advisable to chew 2-3 coffee beans, aniseed or caraway or have an apple (fruits) or a piece of parsley.

Therapeutic Use:


The consumption of 2-3 cloves of garlic a day has wonderful results in treating pharyngitis and intestinal infections. It also counteracts flu complications and helps treat gout and insures a general state of health.


 white tumors *ground and mixed in grease or oil it is recommended as an ointment. This mixture is named “devil’s mustard” and is used for treating white tumors.
scabies *the mixture obtained from a clove of garlic mixed with camphorated oil used in rubbing the back and chest with is effective against scabies.
disinfection of wounds grinding a clove of garlic and mixing it until a solution is obtained (10% garlic juice and 1-2% alcohol) or by making dabs or garlic (30 g of ground garlic put to sit in 500 ml of vinegar for 10 days).
asthenia and rheumatism *the mixture obtained from a clove of garlic mixed with camphorated oil.                                                                                                                             hypertensive *it is recommended that they take a mixture prepared from garlic (2-3 cloves of garlic are grained and left to sit in 1 litre of alcohol for about 15 days). Take two spoonfuls everyday before eating.
acne * rubbing the inflamed spots with half of garlic clove.
wounds [and] blackheads apply poultices made of ground garlic. Results are visible after two weeks.

 Asthma *few drops of garlic juice digested with a small quantity of sugar

Earache *a wad of cotton soaked in garlic juice

Intestinal worms *mixture of 20 ml of garlic juice with 200 ml of warm milk drunk early in the mornings

Garlic juice is another useful treatment obtained from this herb. It has noticeable results in treating: hypertension, infectious diseases, lung problems, bronchitis, tuberculosis, asthma, intestinal parasites and can even deter cancer occurrence.

Tip: Its bulbs contain organic thio-sulfinites such as diallyl disulfide, diallyl trisulfide and allyl propyl disulfide that can form allicin by enzymatic reaction which is activated by disruption of bulb (like crushing, cutting etc). Wikipedia . *  garlic preparations should be preserved inside the refrigerator and should be used as quickly as possible.

Precaution: Its cloves contain allicin that acts as blood thinner. It is therefore, advised to avoid in patients on anticoagulants like warfarin as the resultant combination might cause excessive bleeding.

hGreen beans

Nutritional value: very high on soluble and insoluble fiber, vitamin A, K, vitamin B-12,  B2, B3, B6 (pyridoxine), thiamine (vitamin B-1) and vitamin-C. Flavonoid (quercetin and kaemferol, catechins, epicatechins and procyanidins) . Poly phenolic antioxidants such as lutein, zeaxanthin, violaxanthin and neoxanthinand ß-carotene, Folate. Healthy amounts of minerals like iron, calcium, magnesium, manganese and potassium, silicon, molybdenum, tryptophan, phosphorus, choline, copper, omega-3 fats.

Disease fighting: Helps to protect the mucous membrane of the colon and prevent colon cancer. Helps reduce blood cholesterol levels. Helps protect against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes. Helps protective UV light filtering functions; into the retinal macula lutea in the eyes help preventing age related macular disease (ARMD) in the elderly. Helps prevent neural-tube defects in the offspring during preconception periods and nursing women.  Helps body develop resistance against infectious agents and scavenge harmful oxygen free radicals. Helps control heart rate and blood pressure and cell and body fluids. Helps bone health and for healthy formation of connective tissue. Anti-inflammatory benefits and prevention of type 2 diabetes. Indispensable to a healthy immune system. Plays a major role (asthma, osteoarthritis, rheumatoid arthritis) in other infectious diseases: cold, flu, tonsillitis, otitis. Reduces frequency of migraine attacks. Important role in stimulating cognitive functions, essential for memory and whose absence was related to the appearance of senility (Alzheimer’s). Reconstructs the nervous system. Diuretic, Depurative, Anti-infective, Tonic for the liver and pancreas.

Did you know? The green bean originates in Central and South America.The seeds of cultivated forms were found in deposits from Callejon de Huaylas, Peru with a radiocarbon dating of 7680 B.P. and from 7000 B.P. in Tehuacán, Mexico. Green beans are a fruit not a veggie and they get their name because they are actually the unripe fruit. There are today many cultivars of green beans, more than 500, with variations in pod, texture, or seed color (for example the yellow wax beans).

hKale or borecole  (see Cruciferous vegetables page)

Nutritional value: high infiber, glucosinolate isothiocyanate (ITC), Phyto-nutrients carotenoids and flavonoids (45 distinctive flavonoids in kale), vitamin C, vitamin A, super rich in vitamin K, omega-3 fatty acids. Phytochemicals, sulforaphane and indole-3-carbinol. B-complex group of vitamins, such as niacin, vitamin B-6 (pyridoxine); thiamine, Riboflavin, Niacin, pantothenic acid. Minerals like copper, calcium, sodium, Selenium, zinc, potassium, iron, manganese, Magnesium and phosphorus. Foliate. Sulphur-containing phytonutrients.

Disease fighting: Regular digestion and elimination, prevents constipation, lowers blood sugar and carbs.  Lowers our cholesterol overeating. The glucosinolate isothiocyanate (ITC) that fights the formation of the bacteria H. pylori (Helicobacter pylori) which grows in the stomach and can lead to gastric cancer. Protects our cells from free radicals that cause oxidative stress. Fights against the formation of cancerous cells. Can reduce the overall risk of developing or dying from cancer. Helps regulate the body’s inflammatory process. Helps inflammatory-related problems such as arthritis, autoimmune disorders and asthma. Prevents colon, breast, bladder and prostate, ovarian and oral cavity cancers as well as gastric cancer. Helps to control heart rate and blood pressure. Detoxifies the bodyand keeps your liver healthy. Prevents calcium build-up in our tissues that can lead to atherosclerosis, cardiovascular disease and stroke. Helps maintain the myelin sheath around our nerves and therefore our nervous system as a whole. Effective antioxidant, boosts immunity, maintains healthy bones and teeth, aids in preventing bone loss, preventing osteoporosis, maintain cartilage and joint flexibility and maintaining a healthy metabolism. Prevents urinary stones and is essential to our reproductive organs. Help fights against age-related ocular diseases, such as cataracts and macular degeneration. Effective immune modulator, anti-bacterial and anti-viral agent. Protective light-filtering functions help the retinal macula lutea in the eyes. Helps prevent retinal detachment and offers protection against “age related macular degeneration disease” (ARMD) in the elderly.  Promotes healthy mucus membranes and skin and is essential for vision. Promotes osteotrophic (bone formation and strengthening). Helps limiting neuronal damage in the brain and helps in the treatment of patients suffering from Alzheimer’s disease. Helps metabolism. Helps cellular oxidation and red blood cell formation.Protection again osteoporosis and anemia. Protects from cardiovascular diseases and colon and prostate cancers.

Did you know? Kale as been called “thequeen of greens, “and it is one of the healthiest vegetables on the planet. Kale is considered to be the most nutritious vegetable in the world with extremely powerful antioxidant properties; kale is considered to be anti-inflammatory. Did you know that adding kale to your diet could reduce your chances of cataracts. Until the Middle Ages, kale was the most commonly grown vegetable in Europe? During World War II England encouraged people to grow kale as a way to make up for vitamin deficiencies caused by food rationing. Kale is considered an aphrodisiac

Prevention: patients taking anti-coagulants such as warfarin are encouraged to avoid kale; because it will increase the vitamin K concentration in the blood and causes toxicity. Consult your doctor before adding kale to your diet.

Kale contains oxalates, naturally occurring substances that can interfere with the absorption of calcium. Avoid eating calcium-rich foods like dairy at the same time as kale to prevent any problems. Also people with oxalate urinary tract stones should avoid eating greens and certain vegetables belonging to the amaranthaceae and brassica family because of their high oxalic acid content. Adequate intake of water is therefore advised to maintain normal urine output.


Nutritional value: high in fiber and provide vitamins C,D, good source of B vitamins and thiamine, riboflavin, niacin, biotin, cobalamines, ascorbic acid and pantothenic acid. Mushrooms are also a source of some minerals, including selenium, potassium, magnesiumcalcium, iron, selenium and high in phosphorus and copper. Polysaccharides, Zinc. Also Enzyme inhibiting activity. triterpenes

Disease fighting: Helps you burn fat and keep illness and disease away boosting your immune system. Helps flush toxins out of your body that could compromise your immune system. Helps lower bad cholesterol, while the low carb content helps regulate diabetes. Helps with the production of hormones and also plays an important role in the nervous system. Helps maintain healthy red blood cells. Promotes healthy skin and makes sure the digestive and nervous systems function properly. Protects body cells from damage that might lead to heart disease and other diseases of aging. Provides a powerhouse of nutrients that may help protect against some cancers. Helps decrease cancer risk along with other important health benefits. Important for the immune system and fertility in men. Helps protect the body’s cells from damage that might lead to chronic diseases. Helps make red blood cells which carry oxygen throughout the body. Helps keep bones and nerves healthy. Aids in the maintenance of normal fluid. Helps control blood pressure. It also plays a role in making sure nerves and muscles, including the heart, function properly. Has good immunity-stimulating effects, contributes to resistance against allergies. Participates in physiological processes related to the metabolism of fats and sugars in the human body. The beta-glucans contained in oyster, shiitake and split gill mushrooms are considered to be the most effective. Steroid-like molecules that inhibit histamine release and have anti-inflammatory properties. Mushrooms can inhibit the production of certain enzymes such as aromatase, which the body uses to make estrogen. This could reduce the risk of breast cancer.

Did you know? There are over 2,500 different types of mushrooms. One mature mushroom produces 146 million spores and that means 146 million of baby mushrooms. If a mushroom is not picked it will double its size every 24 hours. The biggest mushroom was found in Switzerland and was around 1000 years old.  Ancient Egyptians considered mushrooms the sons of the Gods, sent to earth riding on bolts of lightning. Egyptian pharaohs reserved mushrooms exclusively for the royal tables. Commoners, by royal decree, could not even possess them.Some of the earliest commercial farms were actually set up in caves in France during the reign of King Louis XIV (1638-1715). The Roman warriors were eating mushrooms and they believed that it would give them super human strength. A large number of valuable drugs such as penicillin, lovastatin, ciclosporin, griseofulvin, cephalosporin and ergometrine, have been isolated from the fungi kingdom. In Tolkien‘s trilogy “The Lord of the Rings” the favourite food of hobbits is mushrooms. Mushrooms have no chlorophyll (a green pigment in plants), so they don’t need sunshine to grow and thrive. Mushrooms are the sixth most valuable horticultural crop and third most valuable fresh produce item in supermarkets. The truffle, a type of mushroom that grows below the ground, is one of the world’s most expensive foods. One variety, Tuber melanosporum, can cost between $800 and $1500 a pound. In medieval Ireland, mushrooms were thought to be umbrellas for leprechauns. The English believed that mushrooms had to be gathered under a full moon to be edible. Ancient Romans thought that mushrooms gave them extraordinary strength in battle and called them the “food of the Gods”. Other cultures thought that mushrooms had powers that could make them have super-human strength, help them find lost objects and lead their souls to the Gods. Some mushrooms are bioluminescent and the jack-o’-lantern mushroom (Clitocybe illudens) can produce enough light to read by. The crimini (brown) mushroom is simply a smaller version of the portobello.

hOnions (specially red)

Nutritional value: Fiber, Rich source of fructo-oligosaccharides. Rich source of phytochemicals called flavonoids(quercetin), (Red onions have the richest concentration of flavonoids and phenolic). Vitamin A, C, B6, Carotenoids. rich content of thiosulfates, sulphides, sulfoxides and other odoriferous sulphur compounds. Folic acid, calcium, phosphorus, magnesium, chromium, iron, sodium,

Disease-fighting: Itis an energizer. It is also useful for edemas, cirrhosis, pleurisy and it has antiseptic features andantimicrobial properties. Effective against many bacteria including Bacillus subtilis, Salmonella and E. coli.  Treatment of poor appetite and to prevent atherosclerosis. Relief in the treatment of coughs and colds, asthma and bronchitis. Reduces fever and sweats out colds and flu. Helps liquefy mucus and prevents its further formation.  It is also one of the best preventive potions against the common cold. Decreases bronchial spasms. Decreases allergy-induced bronchial constriction in asthma patients. Stimulates the growth of healthy bifidobacteria and suppresses the growth of potentially harmful bacteria in the colon. Helps reduce the risk of tumors developing in the colon. Improves the integrity of blood vessels and decreasing inflammation. Protects against cardiovascular disease. Reduces blood pressure and blood cholesterol levels. Onions are also natural anticlotting agents.Helps diabetics’ cells respond appropriately to bringing down the insulin level and improve glucose tolerance. Protects against tumour growth. Protects against stomach cancer. Can improve lung function especially in asthmatics.Helps relieve chronic constipation and flatulence.Helps counter fluid retention, urinary gravel, arthritis and gout.Prevents the activities of breaking down bone. Especially beneficial for women who are at risk for osteoporosis as they go through menopause.Anaphrodisiac.

Did you know? Onions are part of the lily family. Was cultivated 6000 years BC in the Nile Valley. There are over 600 species of Allium, distributed all over Europe, North America, Northern Africa and Asia. Early American settlers used wild onions to treat colds, coughs and asthma and to repel insects. In Chinese medicine, onions have been used to treat angina, coughs, bacterial infections and breathing problems. Onion is now the second most important horticultural crop after tomatoes. The Spanish onion is among the sweetest onions.

Therapeutic Use:

External use: it is an active remedy for stomatitis, naphtha as it has a powerful effect on staphylococcus.

  1. Excess of uric acid: leave overnight two crushed onions, until it is obtained a paste, in half a liter of boiled water. In the morning, filter and drink a cup of this product with some lemon juice and sweeten with honey.
  1. Abcess, furuncle: for them to grow mellow apply on the swollen parts ripe onion and hold for 10-15 minutes. Repeat this 4-5 times a day
  1. Burns: for slight burns; apply on the wounded part a crushed onion mixed with a pinch of salt.
  1. Diabetes: follow regular onion cures as it works on the pancreas. Consume raw or cooked onion at all 3 meals, daily for a week. Repeat the cure every 3 months
  1. Diarrhea: boil 200 grams of onion leaves for 10 minutes in a liter of water. Consume half a liter of the obtained liquid daily.
  1. Edema: pass through the rasp 300 grams of raw onion, then mix it with 400 grams of honey and 600 grams of white wine. Stir and take 2-4 spoonfuls a day.

7.   Hair loss:  A study has shown that applying onion juice on scalp twice a week for 2   months will cause hair regrowth. Definitely cost much less than those hair tonics.

8.   Urinary tract infection:  Boil some onion in water till half of the water   evaporated.  Sieve the onion water, leave to cool and drink.  The anti-bacterial properties help to relieve the burning sensation in urination.

9.  Respiratory:  Mix equal amounts of onion juice and honey and take 3-4 teaspoons of this mixture daily.  It helps liquefy mucus and prevents its further formation. 


Nutritional value: rich in vitamins A, C, K, B6, but red peppers are simply bursting with them.Good source of the carotenoid (lycopeneBeta-cryptoxanthin,)the sunniest tones yield the highest concentration of antioxidant carotenoids. Rich in phytochemicals. Capsaicin in hot peppers. Best source of zeaxanthin. folic acid, Fiber, iron, sodium, potassium

Disease fighting: Helps to prevent cell damage, cancer and diseases related to aging and they support immune function. They also reduce inflammation like that found in arthritis, psoriasis and asthma. Promotes proper blood clotting, strengthens bones and helps protect cells from oxidative damage.Helps to prevent prostrate cancer as well as cancer of the bladder, cervix and pancreas. Helps to prevent lung cancer related to smoking and second-hand smoke. Capsaicin in hot peppers has been shown to decrease blood cholesterol and triglycerides, boost immunity and reduces the risk of stomach ulcers. Hot peppers don’t cause or increase ulcers in the stomach. Instead they help kill bacteria in the stomach that can cause ulcers.Increases the body’s heat production and oxygen consumption after eating which helps to burn some calories. It suppresses appetite and cravings for sweet foods. Increases night vision.Protects against cataracts and macular degeneration.Helps lower cholesterol and ward off colon cancer.Protect blood vessels from damage by reducing levels of homocystiene in the body.Help heart disease, arthritis and risks associated with smoking such as emphysema.Lower risk of Type 2 diabetes by controlling the blood sugar.

Did you know? The colour of a chilli pepper is no indication of its heat (usually the smaller the hotter). The hottest chilli in the world is the habanero.Chiles have been in existence for over 10,000 years. They originated from Central and South America. Christopher Columbus, who “discovered” and named sweet and hot peppers in the New Worldin 1493.Archeologists have found a whole chilli pod in a Peruvian cave that dates back to 6500 B.C. That a sweet red pepper is simply a mature green bell pepper. The peppersthat we call “chipotles” are actually just smoked, ripe jalapeños.

Tip: Get the most of bell pepper health benefits by purchasing organic peppers and eating them as fresh as possible. Pesticides can mask the flavour in bell peppers which may affect how you view the taste.


hNutritional value: rich source of vitamin C (and their leaves contain almost six times vitamin c content of their root), B6, iron, calcium, folic acid and potassium. Phosphorus, Calcium, Zinc, Magnesium, Iodine, Copper. Rich in a particular digestive enzyme called Diastase.

Disease fighting– Fortifies the body against a major variety of diseases. Effective in treating urinary disorders.

 Weight Loss. 

Helps improve your digestive health.  Regulates metabolism, diuretic, stomach acidity, constipation, nausea.

Protects the body from free radicals which may cause cancer. Reduce the spread of stomach and breast cancer cells.

Important for bone and muscles as well as your overall immune system.

Helps with skin disorders, kidney disorders, insect bites.

Helps with respiratory disorders such as Bronchitis, Asthma, sore throat and whooping cough.

Helps maintain good liver function and gallbladder problems.

Excellent for the teeth, gums and can be used as a breath freshener.

Improves hair, nails and skin.

Helps improve blood circulation. Helps with headache, nerves.

Helps gastric problems, gallbladder stone, dyspepsia.

Helps the development of a baby’s spinal cord (spinal bifida). Helps with Obesity

Did you know? Radish leaves are not poisonous and the whole plant is absolutely edible and can be cooked just like spinach. In North America, radishes are mainly eaten raw and In the Orient, they’re usually eaten cooked, added to stir-fried meat and vegetables.


hNutritional value–good source of Niacin and Zinc and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Copper and Manganese. Lutein, zea-xanthin and beta-carotene. Omega-3 fatty acids. Pantothenic acid, Pyridoxine and opioid peptides called rubiscolins.

The bad: This food is high in Sodium.

Disease fighting– control cholesterol and weight reduction.

Helps red blood cell production and as a co-factor for oxidation-reduction enzymes cytochrome-oxidases during the cellular metabolism.

Protects against oxygen-derived free radicals and reactive oxygen species (ROS) that play a healing role in aging and various disease processes.

Helps body develop resistance against infectious agents and harmful oxygen free radicals.

Helps protect from “age related macular disease” (ARMD), especially in the elderly. Maintains healthy mucus membranes and skin and is essential for vision.

Helps body to protect and control cancer especially colon, lung and breast cancers and oral cavity cancers.

Plays vital role in strengthening bone mass by promoting osteotrophic (bone building) activity in the bone. Supports healthy bone growth. Rebuilds muscle tissue and supports collagen growth which helps to maintain healthy skin and mobile joints.

Helps with Alzheimer’s disease by limiting neuronal damage in the brain.

Helps prevent neural tube defects in the offspring.

Helps protect against heart disease. Helps controlling heart rate and blood pressure. Helps in the production of red blood cells. Regulate growth and development, sperm generation, digestion and nucleic acid synthesis.

Helps protect against age related memory loss.

Prevents cataracts as well as age related macular degeneration which is the leading cause of preventable blindness in the elderly.

Helps prevent osteoporosis (weakness of bones), iron deficiency anaemia. Protects from cardiovascular diseases and colon and prostate cancers.

Helps you relax.

Ensures proper neurological development of the fetus in early stages of growth.

Did you know? Spinach is a native plant of Persia (modern day Iran) and was probably brought to Europe around the 12th century. Spinach comes from central and south-western Asia.

Prevention– Because of its high vitamin K content, patients taking anti-coagulants such as “warfarin” are encouraged to avoid spinach in their food since it interferes with drug metabolism.

Squash  (winter)

hNutritional value: Rich in phytonutrients and antioxidants. fiber, beta-carotene and lutein and zeaxanthin. Vitamins A, C and vitamins B1, B6 and C, calcium, niacin, folic acid, pantothenic acid, fiber, magnesium, copper, riboflavin, iron, zinc, phosphorus and potassium. omega-3 fatty acids, protein.

Disease fighting:Has anti-inflammatory effects. Protective effect against many cancers, particularly lung cancer. Helps reduce the risk of breast cancer, colon cancer and age-related diseases.

Helps reduce your risk of heart disease, stroke and type 2 diabetes.  Helps prevent heart attacks and strokes in people with coronary artery disease.

Helpful in reducing symptoms of benign prostatic hyperplasia (BPH), (pumpkin seeds). Helps electrolyte in the balance of fluids and also provides muscle energy. Reduces high blood pressure. Helps the body process fats, carbohydrates and glucose. Aids in preventing the oxidation of cholesterol and high blood pressure. Helps reduce risk of inflammation-related disorders such as rheumatoid arthritis and asthma.

Helps prevent premature aging and cancer as well as inhibiting cell division. Protects from pollutants and chemicals that lead to cancer. Reduces the development of atherosclerosis. Helps with the excretion of toxins from the body and is an extremely important nutrient for the colon’s health since it promotes regularity and adds bulk to the stool. Helps enlarged prostate glands leading to difficulties with both urinary and sexual function. Helps against breast cancer and age-related macular degeneration.

Helps guard against brain and spinal-cord-related birth defects such as spinal bifida. Also promotes healthy lung development in fetus and newborns.

Helps to prevent the onset of cataracts and macular degeneration which often leads to blindness. Aids in maintaining healthy bone structure, calcium absorption, enzyme creation and bone building. Helps the proper functioning of both the nervous and immune systems.

 It contributes to the mineral density of the spinal column. Aids in the production of collagen which is essential for the building of bone mass. Helps with the health of joints, bones and teeth. Helps fortify against osteoporosis. Fortifies the nervous and immune systems.

Did you know?

 Squash (Cucurbitaceous family) have been a staple of Native Americans and early European settlers for more than 5000 years. The earliest natives cultivated them and honored them as one of the “Three Sisters”. Squash is officially a fruit and the smaller the squash, the more flavourful it will be. There are two main types of squash. “Winter squash” are harvested and eaten when fully mature; “summer squash” are consumed when very young and tender. The winter varieties produce more beta-carotene after storage than when the squash is fresh from the vine. Many parts of the squash plant, besides its flesh, are edible including the seeds, leaves, tendrils, shoots and flowers. The tradition of lighting candles inside a carved pumpkin at Halloween is originally from Ireland where lit vegetables were hung in the window to ward off Jack O’ Lantern, a wayward soul condemned by the devil to walk the earth for all eternity.

Sweet potatoes

hNutritional value: high in Vitamin A,B6, B5, Thiamine  B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5),Vitamin B6, Folate(B9),  vitamin C, D, E, K. mineral like iron, Magnesium, Phosphorus,  potassium; high in carotenoids. Lutein and zeaxanthin. Fiber, manganese, Sodium, Zinc, copper, biotin, pantothenic acid and dietary fiber.  

Disease fighting: Helps reduce the chemical homocysteine in our bodies. Which has been linked with degenerative diseases, like the prevention of heart attacks. Gives healthy artery, healthy artery and muscle. Helps keep the walls of these blood passageways flexible and healthy which allows blood to flow freely. Lowers your blood pressure.

Helps prevents anaemia.  Helps in the treatment of the cramps and premenstrual symptoms in women.

Helps maintain electrolytes in your body which helpregulate heartbeat and nerve signals. Helps your muscle contractions. Reduces swelling. Protects and controls the activity of the kidneys. Helps strengthen our eyesight. Boosts our immunity to disease. Has cancer-fighting abilities for many types of cancer. Protects against the effects of aging; (lung cancer, breast cancer). Prevents Cancer recurrence. Helps ward off cold and flu viruses. Helps in bone and tooth formation, digestion and blood cell formation. Helps red and white blood cell production. Helps support healthy blood sugar levels. Helps accelerate wound healing, produces collagen which helps maintain skin’s youthful elasticity. Plays an important role in disease prevention and longevity. Helps protect our body against toxins that may be linked to cancer. Boosts your immune system

Maintains normal function of the brain and central nervous system. Helps with seasonal affective disorder (or SAD, as it is also called).Increases energy levels. Helps with your moods. Helps with stress.  Improves nerve function.

Helps to build healthy bones, heart, nerves, skin, teeth and it supports the thyroid gland. Contributes to a healthy, glowing complexion and vibrant hair. Protects your skin from sun damage by both deflecting and repairing cell damage caused by excessive UV exposure. Helps the im­mune functioning and the metabolizing of protein. Helps burning fat for weight loss.

Did you know?

Sweet potato remains have been found in caves in Peru, which date back 10,000 to 20,000 years. Sweet potatoes and yams are not the same. There are two varieties of sweet potatoes, pale yellow with a dry flesh and dark orange with a moist flesh. You can eat sweet potatoes raw with dip.

 They are native of Central and South America.  Sweet Potato belongs to the sprawling vine called morning glory. That sweet potato is one of the main ingredients in hoisin sauce. Sweet potatoes are an “anti diabetic” food.  

The natural sugars in the sweet potatoes are slowly released into the bloodstream, helping to ensure a balanced and regular source of energy, without the blood sugar spikes linked to fatigue and weight gain.


Nutritional value: mainly composed of complex carbohydrates and soluble dietary fiber.  Excellent source of B-complex group of vitamins. Pyridoxine (B6), thiamin (B1), riboflavin (B2), folic acid (B9), pantothenic acid and niacin.  Vitamin C, vitamin-A and beta-carotene levels. Rich sources of minerals like copper, calcium, potassium, iron, manganese and phosphorus.

Disease-fighting: Raise blood sugar levels very slowly than simple sugars do and therefore recommended as low glycaemic index healthy food.

Protects your body from cell damage and disease. Reduces inflammation in the body. Helps detoxify your body.

Helps reduce constipation, decrease bad (LDL) cholesterol levels by binding to it in the intestines and prevent colon cancer risks by preventing toxic compounds in the food from adhering to colon mucosa.

Maintaining healthy mucus membranes and skin, night vision, growth and protection from lung and oral cavity cancers. Helps in tissue repair and wound healing. Helps the cell-damaging effects of free radicals in your body.

Helps your body produce proteins such as hemoglobin, elastin and collagen.

Helps in anti-aging, immune function, wound healing and bone growth.

Helps to control your heart rate. Helps maintain the blood sugar level by countering hypertensive effects of sodium. Helps with red blood cells and formation.

Helps prevent cholesterol build up in your arteries. Increases cardiovascular health and reduces your risk of heart disease and stroke. Protects blood vessels and the heart. Facilitates the breakdown of the amino acid, homocysteine. Too much homocysteine in the blood can contribute to heart disease and high blood pressure.

Helps for mood regulation and energy. Helps with tiredness and depression. Provides you with long-lasting energy.

Helps with weight loss by making you feel fuller and reducing the absorption of some fats. Helps maintain a healthy digestive tract and correlates; aid the process of digestion, by dilating vessels and stimulating bile flow.

Helps energy production, muscles contraction and nerve impulses. Helps glandular function and benefits the respiratory, urinary and nervous systems.

Helps athlete who suffer from chronic conditions like arthritis or cystitis. Helps to build muscle, repair tissue and synthesize biological molecules such as enzymes and hormones.

Helps decrease water retention and alleviates nausea during pregnancy. Helps women suffering from depression due to premenstrual syndrome (PMS).

Note: Mexican wild yam is a very effective antispasmodic and is used in conditions like menstrual cramps, pain, improper circulation, neuralgia, nerve tension, muscle tension, abdominal and intestinal cramps and even in inflammatory stages of RA.

Did you know? That yams originate from West Africa, South America, Asia and the Mediterranean. Nigeria is the world’s largest producer and exporter of yams, accounting for over 70 percent of the world total output. Yams tend to be sweeter than the sweet potato.

Prevention:  Intake of wild yams can cause certain side effects like vomiting, diarrhea and headache.  People with certain conditions, like liver diseases, ovarian cancer and prostate cancer should be careful while using products made of wild yam.

Anti-cancer fruits:

Disease fighting–In addition to being deliciously sweet, berries such as raspberries, blueberries and strawberries offer an abundance of antioxidant capacity. Blueberries, raspberries and blackberries are rich in proanthocyanidins, antioxidants that can help prevent cancer and heart disease. Eat them frozen in a morning smoothie, toss a handful over your morning yogurt or cereal or enjoy them as an afternoon snack.


hNutritional value–Acai berry has very good levels of anti-oxidants, minerals and vitamins that have health benefiting and disease preventing properties. Acai has high caloric values and fats (oleic acid (omega-9) and linoleic acid (omega-6)). 100 g of berries provide about 80-250 cal depending up on the preparation and serving methods. Acai berries contain good amount of minerals like potassium, manganese, copper, iron and magnesium. They are rich in B-complex vitamins and vitamin-K. Contain very good amounts of niacin, vitamin B-6 and riboflavin.

Disease-fighting–Acai berry contains many polyphenolic anthocyanin compounds like resveratrol, cyanidin-3-galactoside, ferulic acid, delphinidin, petunidin as well as astringent pro-anthocyanidin tannins like epicatechin, protocatechuic acid and ellagic acid, these compounds suggests that these compounds have been claimed to act as anti-aging, anti-inflammatory, anti-cancer functions by virtue of their anti-free radical fighting actions. In addition tannins are known to have anti-infective, anti-inflammatory and anti-hemorrhagic properties. It has anti-inflammatory action, an important finding since inflammation underlies many chronic diseases of aging. A laboratory study demonstrated the power of acai extracts to inhibit the growth and reproduction of leukemia cells. Reduce LDL-cholesterol level and raise good HDL-cholesterol levels in the body as well as help prevent heart disease. In addition, they help prevent skin dryness by maintaining adequate moisture in the skin. When consumed regularly, the Acai berry helps to slow down the aging process and may even help prevent cancer.

Did you know? Acai berry is the fruit from a palm tree. Fresh acai berry has been the staple in the nutritious diets of native Amazonians for centuries. Acai extracts has been used by Amazon basin tribes as a treatment remedy for diarrhea, parasitic infections, hemorrhages and ulcer treatment. A kind of decoction obtained from crushed seeds has been used in the treatment of fever. Decoction obtained from the roots has been used in the treatment of menstrual pain, liver diseases, malaria in Peruvian culture.


hNutritional value–This food is very low in Saturated Fat, Cholesterol and Sodium. It is a very good source of Vitamin, Vitamin C,riboflavin (B2) and niacin (B3), vitamin B17 (laetrile). It is also an excellent source of minerals like calcium, phosphorus, high content of iron and traces of sodium, sulphur, manganese, cobalt and bromine. The beta-carotene and lycopene in this golden fruit helps protect the LDL cholesterol from oxidation which in turn helps prevent heart disease.

They are also a good source of fiber. A 31/2-oz (100 g) serving of apricot (about three apricots) provides 48 calories, 1.4 g of protein, 0.4 g of fat and 11.1 g of carbohydrate, with 2.0 g of fiber and 9.2 g of natural sugars (sucrose, glucose and fructose), as well as 0.4 mg of iron and 259 mg of potassium. The same-sized serving of dried apricot provides 241 calories, 3.4 g of protein, 0.5 g of fat and 62.6 g of carbohydrate, with 7.3 g of fiber and 53.4 g of natural sugars, 2.7 mg of iron and 1,162 mg of potassium.Which is known as Laetrile.  Daily consumption of this seed is claimed to be highly effective in preventing cancer. The apricot seed is a nut that is rich in protein and fat like any other nuts. These bitter seeds may be chopped up or ground and swallowed with a teaspoon of honey.

Disease fighting–The mineral content in apricots is high which makes them helpful in overcoming disorders like anaemia, tuberculosis, asthma, bronchitis, etc. The high copper and iron content in apricots increases the haemoglobin in the blood. The vitamin A content in apricots is high and helps in reducing skin disorders like pimples and zits. Vitamin A also aids in improving eyesight. Lycopene is present in apricots which helps in the prevention of cancer and also protects the body from high cholesterol, thereby preventing heart disease. Helps in removing gallstones and also destroys intestinal worms. It also aids in digestion, since it reacts as an alkaline breaking down food particles. The fruit is considered to be a laxative and consuming it regularly will help you get rid of constipation. It is very helpful in getting rid of the waste in the body, due to its high fiber content. Apricot kernel has high content of vitamin B17 (laetrile) that effectively helps prevent cancer. Cancer patients on Laetrile Cancer Therapy have reported that their tumors have shrunk with high doses of vitamin B17.

Did you know? Apricots are a member of the rose family. There are many varieties of apricots; Pattersons, Blenheims, Tiltons, Castlebrites. The word “apricot” means “precious” in Latin. The apricot originated in northeastern China near the Russian border. The Romans brought apricots into Europe through Anatolia around 70 B.C. while Spanish missionaries are credited with bringing seeds to the West Coast, where most of the U.S. apricots are grown today.



Nutritional valueexcellent source of pectin and fibers.  They are high in vitamin A, B1,B2,B6,C, E,K niacin, folate, pantothenic acide and a good source of potassium, calcium, iron, magnesium, manganese, copper, zinc and phosphorus. Most of an apple’s nutrients are stored on the skin or just under the skin.  There are the phytonutrients: ellagic acid, malic acid, chlorogenic acid and quercetin.  There are many more phytonutrients in an apple, some yet to be discovered and named.  These compounds are high in anti-oxidant, anti-inflammatory.An average apple has about 101 calories, is high in dietary fiber and is sodium free. As a source of Vitamin C, the average apple provides you with 15% of the recommended daily intake.

Disease fighting–Apples contain antioxidants called flavonoids, which may help lower the chance of developing diabetes, asthma, bone protection, constipation (Apples contain gel-forming fiber, pectin, that helps push waste through the gastrointestinal tract effectively), dental care, fibromyalgia, digestion regular bowel movements mean lower chances of colon cancer, lung cancer, prevention; atherosclerosis and anti-cancer effects. Apples are also a natural mouth freshener and clean your teeth with each crunchy bite. Apples are more effective at waking you up in the morning than coffee

Did you know? An apple’s flavour and aroma comes from fragrance cells in apple skin, so for maximum flavour, don’t peel your apple. Plus, the vitamins lie just beneath the skin. Apples soften ten times faster at room temperature. To keep your apples fresh and crunchy, store them in the fridge! Apples float in water because they are 25% air. An apple tree can produce up to 400 apples a year. Canada is a world leader in producing, storing and processing apples.

About two thirds of Canada’s apples are shipped fresh while the rest go to processing markets for uses ranging from pressing for juices and ciders to peeling and slicing for the canning and baking industries. An estimated 500,000 tonnes of apples were produced in Canada in 2010. There are over 7000 different types of apples grown all over the world.

The Adam’s apple is called  that because of the idea that it was created when the forbidden fruit got stuck in Adam’s throat when he swallowed it.


hNutritional value–Source of vitamin,C,B1,B2,B6,E,K,niacin,folate, pantothenic acid, foliate and fibre, Potassium phosphorus, calcium, sodium, iron, selenium, manganese, copper, zinc, Lutein.

Disease fighting–Avocados contain healthy monounsaturated fats that can help lower cholesterol levels when eaten instead of harmful saturated fats. Avocados contain a wide array of bioactive phytochemicals that may reduce the risk of serious conditions such as cancer and cardiovascular disease. Lutein, a member of the carotenoid family has been associated with reduced risk of prostate cancer and possibly slowing the progress of macular degeneration, the leading cause of blindness in the elderly. In avocados, beta-sitosterol is being studied for its ability to block the absorption of cholesterol from food which results in reduced levels of LDL cholesterol circulating in the blood. For a heart-healthy boost, replace butter with avocado on your favourite sandwich.

Did you know? Avocados are a fruit, not a vegetable, belonging to the genus Persea in the Lauraceae family and it is actually a member of the berry relatives.  The avocado is also called an Alligator Pear because of its pear-like shape and green skin. San Diego County is the Avocado Capital of the U.S., producing 60 percent of all the avocados grown in California. A single California Avocado tree can produce about 500 avocados (or 200 pounds of fruit) a year although they usually average about 60 pounds from 150 fruits. There are seven varieties of avocados grown commercially but the Hass is the most popular. Avocado leaves are harmful to animals and the fruits may also be poisonous to some birds. Avocado is used in body therapy. A study reveals avocados are the world’s most nutritious fruit. Avocados have the most calories of any other fruit


hNutritional value– fibre, source of vitamin B6, very high content of potassium and folate, With 422 milligrams of potassium per banana. Compared to an apple it has four times the protein, twice the carbohydrates, three times the phosphorus, five times the vitamin A and iron and twice all the other vitamins C, E, K and minerals. It’s a good source of dietary fiber and low in saturated fat and cholesterol. This is also one of the few fruits which contain the entire range of vitamin B—thiamine (B1), riboflavin (B2), niacin (B3), folic acid (B6) and very little B5 and B12. Bananas also contain ample amounts of copper (to prevent graying hair), chromium, fluoride, calcium, manganese, selenium (to prevent pigmentation) and zinc. It is really an amazing fruit!

Disease fighting-These sweet delights have more potassium than most fruits and may help lower blood pressure levels. Relieves muscular cramps. It has been reported to cut the risk of death by strokes by as much as 40%!Banana consumption has been reported to be effective in overcoming or preventing many illnesses and conditions like anemia, blood pressure, constipation, diarrhea, heartburn, morning sickness, stomach ulcer, stress. The potassium in banana boosts their brainpower assisting in learning ability.Eating bananas is a good energy booster for athletes.

Did you know? Comes from the Arabic word “banan”, meaning finger. Some horticulturists suspect that the banana was the earth’s first fruit. The banana plant is actually a giant herb, of the same family as lilies, orchids and palms. People with rubber latex allergies may also be allergic to bananas since the two come from similar trees and share a common protein.Because bananas are easy to digest and are very nutritious they are the first fruit offered to babies. The “trunk” of a banana plant is not made of wood, it consists only of tightly overlapping leaves (a bit like a leek). The leaves of a banana plant can grow up to 3 metres in length & 70 centimetres in width. In South East Asia, the banana leaf is used to wrap food (in the place of plastic bags and cling wraps), providing a unique flavour and aroma to dishes such as Indian banana leaf rice. Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief. To the Indians the flower from the banana plant is sacred. During religious and important ceremonies such as weddings, banana flowers are tied around the head for good luck.There are approximately 300 species of banana but only about 20 varieties, which are cultivated commercially and these come in various sizes. A banana contains 75% water. Bananas grow pointing upwards. The most eaten fruit in America is the banana. A connected bunch of bananas is called a hand and individual bananas are called fingers


Nutritional value–31 calories, 4 g fibre, rich in antioxidants. This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Vitamin E (Alpha Tocopherol)vitamin A,B1,B2,B6,C,K, Niacine, Folate, Magnesium, Potassium and Copper and a very good source of Dietary Fiber, Vitamin C, Vitamin K and Manganese. Phosphorus, calcium,  iron, Selwnium, Manganese, zinc and pantothenic Acide.

Disease-fighting–Studies show that blackberry extract may help stop the growth of lung cancer cells, oral, breast, colon and prostate cancer cells. Blackberries have significant antibacterial action.Blackberries get their deep purple colour from the powerful antioxidant anthocyanin which may help reduce the risk of stroke, cancer, prevent the formation of oxidative products caused by ultraviolet (UV) light, protect the liver from free radical damage, reduce inflammation and protect blood lipids against lipid peroxidation. Protective effect on blood vessels.

Did you know? The ancient Greeks called blackberries “gout-berries” and used them to treat gout-related symptoms. Blackberry juice was used to dye clothes navy blue and indigo. Blackberries are a native crop. Blackberries were ranked fourth in laboratory tests as being one of the fruits that are rich in antioxidants.


Make blueberries a part of your daily nutriment!

Nutritional value–Blueberries are No. 1 in antioxidant activity when compared to 60 other fresh fruits and vegetables. Contain fibre, vitamin A, B1, B2, B6, C, E, K, Niacine, Folate Pantothenic Acid, Potassium, Phosphorus, Magnesium, Calcium, Sodium, Iron, Selenium, Manganese, Zinc and they are high in flavonoids.

Disease-fighting–to get the healing phytonutrients, you must get the blueberries in the freshest form as possible, that means no processed or cooked blueberries, just raw blueberries

 Blueberries may help lower the risk of developing age-related diseases such as Parkinson and Alzheimer. Helps protect against prostate cancer, urinary tract infections and cataracts. They are also known to protect against brain damage from strokes and heart disease.

 Prevent and even reverse serious diseases like cancer, diabetes, heart disease, stomach ulcers and even help lower cholesterol levels.

 Study at City of Hope researchers in 2010 prove the benefit of blueberries

“DUARTE, Calif., April 13, 2010 — Possessing a navy hue and a powerful punch, the blueberry is one of the most potent and popular disease fighters available. Now, City of Hope researchers have found another weapon to add to the blueberry’s arsenal of disease-fighting properties: the ability to control tumor growth, decrease metastasis and induce cell death in triple-negative breast cancer (TNBC) cells. The study will be published in the May 1 edition of Cancer Research, but is currently available on the journal’s Web site.

TNBC is a specific subtype of cancer that is lacking in estrogen, progesterone and human epidermal growth factor 2 (HER2) receptors. Since most standard, successful breast cancer therapies target one or more of these receptors, TNBCs are difficult to treat. TNBCs account for approximately 15 percent of all breast cancers and generally carry a poorer prognosis compared to other subtypes with receptors present.

“We observed that blueberries help fight triple-negative breast cancers by suppressing pathways critical to tumor development and migration,” said Shiuan Chen, Ph.D., director of City of Hope’s Division of Tumor Cell Biology.

Chen, research fellow Lynn S. Adams, Ph.D. and their colleagues applied blueberry extracts to TNBC cell cultures and found that blueberry extract not only inhibits proliferation and mobility in TNBC cells, it also led to cell death (apoptosis) at over twice the rate of untreated cells.

Chen, Adams and others then tested blueberry extract’s effectiveness in laboratory animal models. The researchers found that the blueberry group’s TNBC tumor weight was 70 percent lighter than the control group and it also exhibited significantly lower proliferation and higher apoptosis activity.

“These results are promising because they demonstrated that the anti carcinogenic compounds are effectively absorbed when consumed orally and still have an impact on the cancer cells and the amount given is equivalent to a 130-pound adult consuming about four ounces daily” said Chen. “Our team is hopeful that future research will identify the specific compounds in the fruit responsible for this action, as well as further investigating blueberries’ potential to slow down the progression and spread of this difficult form of breast cancer.”

Chen and his colleagues are currently planning a human clinical trial to test blueberries’ effect on breast cancer, in addition to research on the anticancer properties of other fruits and vegetables.

Other researchers involved in this study include: Sheryl Phung, M.S., Natalie Yee, M.S., from City of Hope and Liya Li, Ph.D. and Navindra P. Seeram, Ph.D., from University of Rhode Island. The study is funded by the National Institutes of Health and City of Hope’s Complementary and Alternative Medicine Research Grant.”                                                                                                                                                                        (from: )

Did you know? Blueberries freeze very well. Rinse then let berries dry in a single layer on towels. Freeze in a single layer on rimmed baking sheets. Seal in freezer-safe containers for up to one year. Use them straight from the freezer in your morning cereal, blend them into a smoothie or mix into pancake or muffin batter. (You can also buy frozen blueberries year-round). They are related to azaleas, camellias, heathers and rhododendrons?  Blueberries are native to North America where they grow throughout the woods and mountainous regions. There are approximately 30 different species of blueberries with different ones growing throughout various regions. They were once known as ‘star-berries’ because of the star-shaped calyx on the top of our heads.


hNutritional value— an excellent source of vitamin C, B1, B2, B6, E, K, Niacine, Folate, Pantothenic Acid, beta-carotene and vitamin A. fibre, folate and potassium, Phosphorus, Magnesium, Calcium, Iron, Sodium, Manganese, copper and zinc. Cantaloupe is a perfect diet food because it has half of the calories of most other fruits.

Disease fighting–Cantaloupe is high in the antioxidant beta-carotene which may help reduce the risk of developing cataracts. They are filled with healing qualities that help control blood pressure, heart disease and help fight against cancer. They keep the blood flowing smoothly and they are beneficial in lowering cholesterol.  Keeps the body’s low-density lipoprotein (LDL) cholesterol under control. It keeps the LDL from chemically changing and sticking to artery walls. Potassium has been known to lower the low-density lipoprotein and raise the high-density lipoprotein (HDL), otherwise known as the “good” cholesterol.Anti-coagulantpreventing the abnormal formation of blood clots in the cardiovascular system.Arteriosclerosis, Immune system. The strong content of vitamin C in Cantaloupe stimulates white cells to fight infection naturally building a good immune system.Insomnia. Special compound in cantaloupe relieves the nerves and calm anxieties and helps for a good night of sleep. Menstruation problems. Drinking as a juice around the time of menstruation will help reduce heavy flow and clots.Muscle Cramps, Stress. Can be prevented with the potassium in cantaloupe. Pregnancy.  Because of the high content of folate (folic acid) prevents neural tube defects in infants.Quitting Smoking.  Smoking quickly depletes the vitamin A in a smoker but cantaloupe juice can help replace it with its beta-carotene.

 Did you know? Dirty cantaloupes can spread bacteria. In 2011, 21 people died in the United States from cantaloupes having listeria bacteria. Since bacteria can grow on the outside rind, it is important to wash cantaloupe before cutting it. It is the most popular variety of melon in Canada. Cantaloupe is a type of muskmelon and part of the squash family also known as the rockmelon. They are the most nutritious of all melons. The same family as the cucumber, squash, pumpkin and gourd and like many of its relatives grows on the ground on a trailing vine.


hNutritional value– Cherries contain protein, beta carotene, melatonin, vitamin C, A, B1, B2, B6, E, K, B17, Folate, niacin, pantothenic acid, iron, magnesium, fiber and potassium, calcium, iron, phosphorus, along with a very high concentration of antioxidants. Tart cherries have more vitamin C and beta-carotene with fewer calories, so they are recommended most often for the health benefits of cherries, though both provide nutritional benefit.

Disease fighting- Cherries contain more of the antioxidant anthocyanin than any other fruit. Anthocyanin helps reduce inflammation and eases the pain of arthritis and gout.  Anthocyanin and bioflavonoids are compounds that produce a similar effect like aspirin or ibuprofen. These compounds can relieve or prevent head and body aches. Cherries can help to prevent some cancers. This is because of the antioxidants found in cherries; these are made up of anthocyanin and quercetin, which are flavonoids and the phenolic acid. The vitamin C in cherries is beneficial for the development of healthy gums and teeth and helps to boost the immune system. Cherries help promote weight loss, prevent diabetes and heart disease, lower cholesterol, lowering of uric acid and even help regulate sleep and prevent memory loss. Two important compounds found in cherries, quercetin and ellagic acid, have been found to inhibit tumor growth and even cause the cancer cells to commit suicide without hurting healthy cells.

Did you know? There are two types of cherries — sweet cherries which are most commonly seen at the grocery store and tart cherries also known as sour cherries. Tart cherries have fewer calories and more beta-carotene than sweet cherries. Sour cherries, commonly used in pie and jam, have more vitamin C than sweet cherries do but much of it is lost when they are heated. Sweet cherry trees must experience sufficient winter chilling (between 800 and 1600 hours of temperatures between 2 and 12 degrees Celsius) in order to properly break dormancy and bloom over a relatively few days in the summer.  Cherries with the stems attached will stay fresh longer. Cherry stains on your fingers and clothing? Try a little lemon juice and rinse with water. Eating 20 tart cherries a day could relieve your inflammation and headache pain. One cherry tree can make approximately 28 pies and it takes about 250 cherries to make a cherry pie. Cherries are a truly ancient delicacy – explorers have found cherry pits from the Stone Age in European caves.


hNutritional value– These berries are high in antioxidants and phytonutrients.
Disease fighting– Cranberries are actually packed with an assortment of vitamins and compounds which can promote general health. Cranberries need to be consumed regularly and in large volumes for these benefits to be observed. In addition, cranberries are best used as preventative medicine rather than as a retroactive treatment for conditions which have already emerged.Cranberries are antibacterial and they can help treat and prevent urinary tract infections and the prevention of kidney stones. It is also beneficial for helping to prevent heart disease andcan help aid in the recovery of a stroke, cancer (may be beneficial in preventing the beginning stages of cancer and in slowing tumour development), also cranberries have compounds that are toxic to a variety of cancer tumor cell lines including lung, cervical, prostate, breast and leukemia cancer cells, stomach ulcers and periodontal gum disease. It promotes health in the intestines and in the mouth. Trials with regular cranberry juice drinkers suggest that cranberries can fight plaque and tooth decay.

Did you know? Cranberries were once an important food and medicinal source for Native Americans. Native Americans used cranberries to make a survival cake known as pemmican.  They also used the fruit in poultices and dyes.Cranberries are in the same family as blueberries. Vaccinium. Unsweetened cranberry juice makes an excellent mouthwash – studies show it can help kill bacteria and fight cavities.   Most cranberries are consumed during Thanksgiving and Christmas. Cranberries’ growing popularity began in the 1960s with the promotion of cranberry juice and cranberry juice blends. Cranberries were first nicknamed “crane berries” because cranes tramping through the cranberry bogs knew a good thing when they saw it. Cranberries were also once called bounce-berries because of the way the ripe fruit jumps if dropped. Eastern Europeans believed cranberries could reduce fever and cure cancers.


 hNutritional value– Figs are naturally rich in many health benefiting phyto-nutrients, anti-oxidants and vitamins. Fig fruit is low in calories. Dried figs in fact are a concentrated source of minerals and vitamins. Great source of potassium, calcium, copper, iron, magnesium, phosphorus, zinc, vitamin, B1, B2, B6, C, E, K, niacin and pantothenic acid. Very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber.
Disease-fighting factor– High in fibre, figs may help reduce the risk of heart disease. Control and inhibit the growth of free radicals thereby preventing the build up of plaque in arteries and veins (atherosclerosis). Helps lower blood sugar levels, lowers harmful cholesterol, helps lower insulin for insulin injection dependent diabetics and controls blood glucose levels in type-II diabetes mellitus (Adult onset) condition. Helps to treat bowel conditions like constipation and hemorrhoids or pile due to figs are a mild laxative.

Promotes bone density and strength. Bone fragility leads to brittleness and thinning of the bones eventually leading to osteoporosis and/or arthritis. Very good for elderly people. Weight control. Figs nutritional benefits are to reduce the risk of breast cancer, highly beneficial for iron deficient anemic individuals, menstruating, pregnant and lactating women.

It is an antiseptic and emollient. It is excellent for skin care, helps in curing acne and pimples (mashed figs applied on skin).

Did you know? Figs belong to the mulberry family (Moraceae). There are over 700 varieties of figs around the world.  At the original Olympic Games, winning athletes were crowned with fig wreaths and given figs to eat. The fig is one of the oldest trees to be cultivated by humans for its edible fruit. Eating fresh figs during pregnancy helps prevent prolonged labor and weakness after childbirth. Figs are a traditional food in religious celebrations in Greek, Italian, Turkish and other Middle Eastern cultures.

A half-cup of figs has as much calcium as a half-cup of milk. Puréed figs make an excellent substitute for fat (like butter or oil) in baked goods. Simply purée 1 cup (250 mL) of dried figs with 1/4 cup (50 mL) of water, then replace half of the fat called for in the recipe with an equal amount of the fig mixture.

* Fresh figs are one of the most perishable fruits. They should be purchased only a day or two before you eat them. They should have a mildly sweet fragrance and should not smell sour, which is an indication that they may be spoiled


hNutritional value- Grapefruit is rich in nutrients and has numerous health benefits. It is a rich source of vitamin C, vitamin A, vitamin B5, folate, calcium and dietary fiber (about 12 gram per fruit). The calories in grapefruit are relatively low, grapefruits contain high amounts of antioxidants and phytochemicals. The pink or red-colored pulp is due to the presence of a carotenoid phytonutrient called lycopene (found in tomatoes) that has a strong antioxidant activity. The antioxidant content is claimed to be much higher in grapefruit seed extract (GSE).
Disease-fighting factor– Pink grapefruit contains lycopene and flavonoids. The lycopene content in grapefruits is also shown to have anti-cancerous properties which help in the prevention of various types of cancer like breast and prostate cancer.  Grapefruits also boasts an ample supply of pectin which is a soluble fiber that may help lower cholesterol levels. Reduces the risk of kidney stones and helps in stimulating and strengthening the immune system. Helps reduce cold symptoms or severity of cold symptoms. Helps lower cholesterol. Helps in maintaining skin health, cholesterol and blood sugar levels, weight loss and combating various other health conditions. Grapefruit seed extract (GSE) has been shown to have strong antimicrobial properties against fungi and have antimicrobial properties for bacteria. Reduces the aging process. Helps control diabetes. It promotes the proper functioning of the digestive system. Relieves a person from fatigue tiredness and insomnia. Helps reduce leg swelling and water retention in pregnant women.

Did you know? Grapefruit juice and even fresh grapefruit can interfere with the absorption of certain drugs? Grapefruit tends to increase the absorption of these drugs producing higher blood levels. Higher blood levels of a drug can exacerbate negative side effects resulting in kidney and liver damage. The groups of drugs most commonly affected include: cholesterol lowering medications, high blood pressure medications, anti-anxiety drugs, medications for heart arrhythmias and even certain antihistamines.  The grapefruit gets its name from the way it grows in clusters like grapes on a vine


hNutritional value- Source of potassium, phosphorus, calcium, manganese, copper, zinc, vitamin A, B1, B2, B6, C, E, K, niacin. Proteins, carbohydrates, dietary fibers, minerals, iron, sodium, magnesium, riboflavin, thiamin, folic acid and amino acids. They contain high amounts of caffeic acid which is a strong cancer-fighting substance. Grapes contain flavonoids which are powerful antioxidants and give the vibrant purple color to grapes, red wine and grape juice.
Disease-fighting factor- Grapes can be used to cure various health problems such as asthma, heart diseases, constipation, indigestion, migraine, kidney diseases, Alzheimer’s disease and fatigue. Grapes contain resveratrol, an antioxidant that may help prevent heart disease, increase health to the cardiovascular system by reducing blood pressure levels and lowering the risk of blood clots and help to reduce bad cholesterol.  Resveratrol may also help stop the spread of breast, stomach and colon cancer cells. Tumor prevention, cancer prevention, helps with constipation, soothes an irritated digestive system especially in the intestines. Grapes play an important role in curing dyspepsia. Can prevent muscular degeneration and cataracts that are associated with aging. Grapes also have anticancer properties and antibacterial activity.
Did you know? Grape growing is known as viticulture. The production of grapes is more than 72 million tons all over the world. There are approximately 25 million acres of grapes throughout the world. That some grape vine root stocks have been found in China that date back to before the great ice age. We first cultivated grapes over 8000 years ago. There are more than 60 species and 8000 varieties of grapes all over the world. One grape cluster has on an average 75 grapes. One grape vine can grow up to 50 feet long and can have about 40 clusters of grapes. Some common varieties of grapes are blue, black, green, red, golden, blue-black, white and purple. You can freeze red and green grapes and use them as colourful ice cubes in your favourite drinks. They add a special touch to sparkling water, white wine, or Champagne. Grapes are the fruit of a woody grape vine. About 71% of grapes are used for wine. 27% are used as fresh fruit and 2% are used as dried fruit. Drinking red wine has some health benefits with moderation. Grapes explode when you put them in the microwave

Goji berry

Nutritional value- Goji berries are a nutrient powerhouse. They have essential fatty acids and are an incredibly rich source of carotenoids.  They contain six vitamins, 21 minerals and are rich in antioxidants. Rich in Vitamin A,the fruit contains more beta-carotene than carrots and 500 times more vitamin C by weight than oranges. Also contains over 18 amino acids and substantial amounts of vitamin B1, vitamin B2, vitamin B6 and vitamin E.

Disease-fighting factor-Eating this powerful fruit can improve your health by lowering your high blood pressure, stomach issues, high cholesterol, mild depression, inflammation, cardiovascular disease, glaucoma, improve age-related eye problems, improve night vision, improve circulation and promote healthy liver function from toxins. Prevention of diabetes and cancer and in men it will increase sperm production.  It can also enhance your sexuality and relieve headaches, depression, dizziness and insomnia.

Improves the immune system and may help ward off or treat such diseases such as cervical cancer, testicular cancer, uterine cancer, lung cancer and liver cancer. Improves brain function and reduces symptoms of Alzheimer’s. It also provides extra energy to fight off fatigue and help burn calories.

Did you know? Goji berries, also known as “wolfberries” or Lycium barbarum, have been nicknamed the “happy berry” because it also provides an overall sense of well being. Dried Goji berries which look like dried cranberries can be found in most health food and bulk stores. Goji berries are a fruit renowned in Asia for their nutritional and medicinal properties.

Negative note:

Health Canada has warned people using the prescription drug Warfarin or an anticoagulant drug to avoid Goji berries because they can alter the drug’s effectiveness. People on diabetes medication should consult with a physician prior to taking Goji supplements. The berry can interact with the drugs used to treat the disease.

(Can cause an abnormal drop in blood pressure or a decrease in blood sugar levels. Drops in blood sugar levels can lead to dizziness and fainting. Elderly women who drank large quantities of Goji juice were at a higher risk for increased bleeding.)

You may experience allergic reactions if you are allergic to pollen. People with pollen allergies should avoid Goji juice.

Goji juice may produce undesirable side effects like nausea and dizziness.

Expecting mothers should also avoid Goji juice as the berries contain high selenium which may lead to birth defects.

Drink Goji juice in moderation. Goji contain Atropinen and is an alkaloid and consuming a high concentration of atropine can result in dizziness, nausea, blurred vision, dry mouth and potential hallucinations.

Can cause insomnia as it is nicknamed the “happy berry” Goji can provide a lot of energy.



Nutritional value- kiwi fruits contain as much potassium as bananas and also contains 1.5 times of Vitamin C. Rich in Vitamins A and E, its black seeds are also very rich in Alfa-Linoleic Acid (an important Omega-3 essential fatty acid), magnesium, fiber, lutein, folate and zinc.

Disease-fighting factor– Protects against DNA damage. Kiwis can help in the development and maintenance of bones, cartilage, teeth and gums. They can also help lower blood triglyceride levels (high triglycerides increase the risk of heart disease). Lowers blood pressure and cholesterol, is proven to boost the immune system and fight the effects of stress and aging. Reduces your risk of cancer, heart disease and stroke. Kiwi fruits are useful in improving conditions of asthmatic children and in decreasing the probability of colon cancer by providing a good amount of dietary fiber. For men it helps produce testosterone, healthy hair, skin, teeth and nails. Protects the health of mother and baby during pregnancy while helping prevent birth defects. Prevents age-related blindness and protects eyes from various kinds of damage. Improves nerve and muscle function while boosting your energy level. Maintains fluid and electrolyte balance and helps release energy during exercise.

Did you know?Kiwi fruit is more than 700 years old Most people remove the fuzzy skin, but kiwis can actually be eaten whole – skin and all. Kiwi fruits owe their name to a bird, native of New Zealand, named “kiwi”.  Kiwi fruits are native to China where they were called “macaque peach”.

Negative note: Kiwi fruits can be allergic for some people since they contain the protein-dissolving enzyme “actinidin”. The most common symptoms include itching of the mouth, lips and palate, but can range to a more severe level such as wheezing or collapsing


hNutritional value- An excellent amount of vitamin C also Vitamin A, ß-carotenes, beta-cryptoxanthin, zea-xanthin and lutein. Vitamin B1, B2, B6, E pantothenic acid, pyridoxine, niacin and folate. Minerals like iron, copper, potassium, phosphorus, magnesium, calcium, sodium, selenium and manganese.

Disease fighting- Improves the immune system by helping with colds, flu and recurrent ear infections. Lemons can be used to treat and cure many digestive problems including nausea, constipation, heartburn and even worms.

Studies found that citric acid helps dissolve kidney stones. Helpful in preventing scurvy. Helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the blood.  Anti-inflammatory and immune system modulator.  Maintains healthy mucus membranes and skin and is also essential for vision. Helps to protect the body from lung and oral cavity cancers. Helps control heart rate and blood pressure. Helpful in the reduction in the risk for cancers, many chronic diseases like arthritis and from obesity and coronary heart diseases. Like cranberry juice, lemon juice is very acidic which means it can help kill bacteria in the urinary tract. When lemon juice is applied to the skin and allowed to dry, it can reduce acne and remove blackheads. Because of the acidity in lemon juice it can be applied to cuts and wounds to clean the area of bacteria. Lemon juice can be rubbed on the skin to naturally prevent sunburn. Promotes immunity and fights infection. It helps in production of WBC’s and antibodies in blood which attacks the invading microorganism and prevents infection. Lowers blood pressure and increase the levels of HDL (good cholesterol). Anti-carcinogenic which lowers the rates of colon, prostrates and breast cancer. Gives a glow to the skin. Applying lemon juice to acne dries the existing ones and prevents from getting more. Acts as natural hair lightener and skin bleach which reduces the pigment melanin. Relieves gingivitis, stomatitis and inflammation of the tongue. Prevents or treats urinary tract infection and gonorrhoea. Applied to the sites of bites and stings of certain insects to relieve its poison and pain. Relieves colic pain and gastric problems. Lemon juice is the best drink to prevent dehydration and shock in case of diarrhea. Can be used as a mouthwash. It removes plaque, whitens the teeth and strengthens the enamel. Relieves chilblains and itchy skin. Relieves throat infection and also used as a treatment for diphtheria. Excellent treatment for dandruff and greasy hair. Removes wrinkles and keeps you young. Helps to prevent and cure osteoarthritis. Throat infections, indigestion, constipation, respiratory disorders, cholera, internal bleeding, rheumatism. Helps to prevent diabetes.  

Did you know? Lemons can kill bacteria as they have a high content of acid which makes them suitable for cleaning. Lemon is an aromatic and antiseptic agent, the citric acid in the lemon is a natural preservative. Lemons will produce more juice when they are at room temperature. Citrus grew in Asia 20 million years ago. Citrus was first mentioned in literature in 2400 B.C. British sailors used to be called “Limeys” because they ate citrus to prevent scurvy on long sea voyages. The ancient Egyptians believed that eating lemons and drinking lemon juice was an effective protection against a variety of poisons and that recent research has confirmed this belief. Lemon juice used for marinating seafood or meat kills bacteria and other organisms present in them thereby preventing many gastro-intestinal tract infections. Lemon can also repel mosquitoes. Lemons contain more sugar than strawberries.



hNutritional value- Rich in pre-biotic dietary fiber, great source of vitamins A, B1, B2,B6,C,K and E niacine, folate, pantothenic acid, very high in potassium, phosphorus, magnesium, calcim, sodium, iron, selenium, copper, zinc, flavonoids like beta-carotene, alpha-carotene and beta-cryptoxanthin.
Disease-fighting- Helps protect vision and reduces the risk of age-related macular degeneration (the leading cause of blindness in adults). Protects against colon, breast, leukemia, prostate cancers, protects body from lung and oral cavity cancers. Maintains healthy mucus membranes and skin. Helps controlling heart rate and blood pressure. Controls homocystiene levels in the blood. Helps the body develop resistance against infectious agents and scavenge harmful oxygen free radicals. Helps the hormone production in the brain. Helps the production of red blood cells.
Did you know? The mango is known as the ‘king of fruit’ throughout the world. Mango has been cultivated for over 4,000 years. It’s originated in Southeast Asia and the sub-Himalayan plains of Indian subcontinent.There are more than 1,000 varieties of mangoes across the world. Orangutans love mangoes. Mangoes are the most favourite and number one fruit in the world. The Mango tree plays a sacred role in India; it is a symbol of love and some believe that the Mango tree can grant wishes. Mango leaves are considered toxic and can kill cattle or other grazing livestock. The mango is a member of the Anachardiaceae family. Other distant relatives include the cashew, pistachio, Jamaica plum, poison ivy and poison oak. Mango trees are evergreens that will grow to 60 feet tall. In some countries the mango trees can reach 60 feet high.


hNutritional value- An excellent amount of vitamin A and C. AlsoVitamin B1, B2, B6, E pantothenic acid, pyridoxine, niacin and folate. Minerals like iron, copper, potassium, phosphorus, magnesium, calcium, sodium, selenium and manganese.

Disease-fighting factor- Oranges have a good source of foliate an important vitamin for pregnant women that can help prevent neural tube defects in their infants. They also contain a phytochemical called hesperidin which may lower triglyceride and blood cholesterol levels. Oranges contain antioxidants that help fight the free radicals that damage and age our skin. Helps to protect against many forms of cancer and can help lower the “bad cholesterol”. Important in the maintenance of healthy bones, tissues and gums. Helps to maintain normal fluid and electrolyte balance in the body’s cells.
Did you know? Oranges originated in Southeast Asia and were cultivated in China by 2500 BC. The edible white part of the orange rind has nearly the same amount of vitamin C as the flesh so eat that part too! The juiciest, most delicious oranges in the world are grown in Florida. There are two categories of oranges: bitter and sweet. The bitter ones are used to make jams, marmalades and their zest is used to make Cointreau or Grand Marnier. Orange peel is used by gardeners as a slug repellent. Orange leaves can be boiled to make tea. Orange wood sticks (also spelt orangewood) are used as cuticle pushers in manicures and pedicures and as spudgers for manipulating slender electronic wires. Orange wood is a flavouring wood in meat grilling much as mesquite, oak, pecan and hickory. The bigger the orange the sweeter it is.


hNutritional value- Excellent amount of vitamin A, Vitamin C and high in potassium. Also Vitamin B1, B2, B6, E, K, pantothenic acid, pyridoxine, niacin and rich sources of beta-carotene, folic acid. Flavonoids like beta-carotenes, lutein, zeaxanthin and cryptoxanthins. Minerals like iron, copper, phosphorus, magnesium, calcium, sodium, selenium and manganese.Half a papaya contains four times more calcium and 11 times more vitamin C than an apple and with only one third the calories

Disease-fighting factor-Papayas contain papain, an enzyme good for many digestive disorders and improves poor digestion. Reduces constipation. People with celiac disease (a condition that damages the lining of the small intestine and prevents it from absorbing parts of food; the damage is due to a reaction to eating gluten which is found in wheat, barley, rye and possibly oats) should be encouraged to eat papaya.

Plus their high vitamin A content aids in maintaining the health of the skin. Papaya helps to prevent breast, colon, bladder, oral cavity cancer and different kinds of cancers in organs and glands, Alzheimer’s disease. Helps to prevent degenerative eye diseases and protects our heart. Papaya contains arginine which is essential for male fertility.

Papaya juice helps relieve infections of the colon and prevents nausea (including morning sickness and motion sickness). Papaya have important functions like free radicals scavenging, immune booster and anti-inflammatory actions properties that reduces the external and internal inflammation of diseases worsened by inflammation like asthma, arthritis, rheumatoid arthritis and osteo-arthritis. Helps control the heart rate and blood pressure. Papaya seeds are used in the treatment of cirrhosis of the liver due to different causes like alcoholism and malnutrition. Also papaya seeds are anti-inflammatory, anti-parasitic and analgesicand they are used to treat stomach ache and ringworm infections.

Did you know? Some cultures believe that the papaya tree is “the medicinal tree” because its seeds and leaves have been used to make medicine. Reportedly called the fruit of the angels by Christopher Columbus. The black seeds inside the papaya are edible and have a sharp, spicy flavour. Sprinkle papaya seeds on a salad to add spice. Papaya has different names. It is called ‘pawpaw’ in Europe, ‘fruta bomba’ in Cuba, ‘papaye’ in France and ‘mamao’ in Brazil. Its botanical name is Carica Papaya and it belongs to the pawpaw family. Papaya is a berry. Papayas have an enzyme called Papain that helps to break down protein in meat to make it tender and can be used as a meat tenderizer. Originated in Southern Mexico and Costa Rica was brought by the Spaniards to Manila in the mid-16th century. Today, papaya is grown not only in the Philippines but in other places as well like China, India, Malaysia, Sri Lanka, Brazil, Peru, Venezuela, Central and Southern Africa, Australia and in some Pacific Islands.

Negative Note: Pregnant women are being advised to avoid papaya because it is a uterine stimulant (stimulates labour pains by increasing the intensity and frequency of uterine contractions). Fruits (and seeds) like papaya, bananas, pineapple, avocado, mango and strawberry should therefore be avoided by those with latex-fruit syndrome. Those taking blood thinning medication on a regular/maintenance basis (like aspirin) should consult their doctors before taking papaya because the fruit has anticoagulant properties.


hNutritional value- Peaches are a great source of fiber and they are low in calories. They’re high in beta carotene, an antioxidant that converts to Vitamin A and C. Vitamin B1, B2, B6, E pantothenic acid, pyridoxine, niacin and folate. Minerals like iron, copper, potassium, phosphorus, magnesium, calcium, sodium, selenium and manganese.

Disease-fighting factor—Helps regulate the immune systemand can help fight off infections. Helps to fight the effects of aging. Helps the nervous system and high blood pressure. Helps in maintaining healthy urinary, digestive functions,  hearts and eyes. Good for relief of stomach ulcers and other digestive issues like colitis and kidney disease.Helps make the skin healthy and also adds color to the complexion.Helps in the removal of worms from the intestinal tract.Helps prevent cancer in organs and glands with epithelial tissue. Keeps your bowel movements regular and even prevents straining. Excellent antioxidant activity, some antimicrobial activity and good to excellent tumour growth inhibition activity.Peaches have a small laxative effect and a powerful diuretic effect and are recommended to people suffering from rheumatism and gout.Peach flowers have sedative proprieties especially when boiled in water with sugar and honey. 

Did you know? Peaches were once known as Persian apples. There are over 700 varieties of peaches. Peaches are native to China and were known, as “Maotao” or “Yietao”. Some Chinese varieties are even flat like hockey pucks. In China the peach is a symbol of longevity and good luck. The name “peach” comes from the Latin word meaning Persian – prunus persica. Nectarines are just peaches without the fuzz! Peaches were mentioned as early as 79 A.D. in literature. Peaches do not get any sweeter once they have been picked, so avoid buying under ripe peaches. Peach pits are poisonous; don’t let your animals get hold of one.


hNutritional Value – Pears are a good source of vitamins C, K and copper. contains a small amount of potassium and folate. high in fiber-rich foods,

Disease-fighting factor – help prevent or treat osteoporosis and the loss of bone density. Prevents stomach and lung cancer. Lowers your risk of age-related macular degeneration (ARMD), the primary cause of vision loss in older adults. Protects against Alzheimer’s disease.helps protect your immune system, stimulates white cells to fight infection, directly kills many bacteria and viruses and regenerates, helps blood clotting,  initiates the process of healing by slowing and stopping the bleeding. Help protect cells in the body from oxygen-related damage due to free radicals. Prevents the hardening of the arteries, which aids in preventing heart disease and heart failure.
Did you know? Its origins can be traced back to about three thousand years ago. Pears or Pyrus communis are a pome fruit belongs to the family apple. Unlike most other fruits, pears don’t ripen well on the tree. Instead pears are harvested when mature and are allowed to finish ripening under controlled conditions. They can be eaten and used in the same way as the apple. You can make furniture with Pear wood (it’s hard). They were called the “gift of the gods” by Homer in his epic, The Odyssey. There are over 5,000 varieties of pears with each differing in size, shape, colour, taste and storage qualities.



hNutritional value- Rich in bromelain an enzyme important to break down the protein. Vitamin B1, B2, B6, E pantothenic acid, pyridoxine, niacin and folate. Minerals like iron, copper, potassium, phosphorus, magnesium, calcium, sodium, selenium and manganese.

Disease-fighting factor: Pineapples contain a natural enzyme called bromelain which breaks down protein and helps aid digestion. Bromelain may also help prevent blood clots, inhibit growth of cancer cells and speed wound healing. Excessive inflammation, excessive coagulation of the blood and certain types of tumour growth may all be reduced by therapeutic doses of bromelain when taken as a dietary supplement. Inhibit the growth of malignant cells in both lung and breast cancer. Reduce inflammation associated with asthma. Aids digestion, reduces inflammation and swelling and has even been used experimentally as an anti-cancer agent. Helps sinusitis, sore throat, arthritis, gout and speeding recovery from injuries and surgery. Promotes the artery plaque build-up of atherosclerosis and diabetic heart disease. Helps joint pain and disability seen in osteoarthritis and rheumatoid arthritis. Helps the immune system, prevents recurrent ear infections, colds and flu. Gives energy production and antioxidant defences.  Lowers your risk of age-related macular degeneration (ARMD), the primary cause of vision loss in older adults. Pineapple might play a role in helping you manage your weight. Helps Macular degeneration which is an age related problem(affects vision). Helps to build and maintain strong bones. Strengthens your gums that will help keep your teeth healthy and strong.

Did you know? The pineapple originated in South America. These fruits were transported by Christopher Columbus who brought them home from his travels in the “New World”. By the end of the 16th century, Portuguese and Spanish explorers introduced pineapples into many of their Asian, African and South Pacific colonies, countries in which the pineapple is still being grown today. Pineapple juice makes an excellent marinade and tenderizer for meat. In Taiwanese the pronunciation of the word pineapple sounds like a propitious blessing of good fortune and future prosperity. The name pine-apple was the original name for a pine cone (grows on pine trees). Because the fruit pineapple looked like a huge pine cone, it too was called a pine-apple. Pineapples contain an enzyme that is used in blood tests. Fibers in pineapple leaves are used to make rope and a cloth called pino. Pineapples are berries, just like strawberries and blueberries. Over a third of all pineapples come from Hawaii


hNutritional value-  High content of vitamin A and C, rich in fiber, potassium, phosphorus, calcium, iron, beta-carotene, lycopene, lutein, zeaxanthin and cryptoxanthin.

Disease-fighting Persimmon can help stop diarrhea, reduces sweating and slows or stops bleeding. Many health benefits such as  phyto-nutrients flavonoid poly-phenolic anti-oxidants like catechins and gallocatechins as well as important anti-tumor compound betulinic acid. Catechins are known to have anti-infective, anti-inflammatory and anti-hemorrhagic (prevents bleeding from small blood vessels) properties. Persimmons can help to prevent cancer due to high content of vitamin A. Persimmon is good for the skin. It makes for an excellent facial mask. These are believed to be powerful free radical scavengers and boost the production of blood cells. Plays a role in aging and various disease processes.Helps prevent “age related macular disease”(ARMD) in the elderly. Helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals which are co-factors for numerous metabolic enzymatic functions in the body. Manganese is a co-factor for the enzyme, superoxide dismutase, which is a very powerful free radical scavenger. Copper is a co-factor for many vital enzymes, also required for the production of red blood cells.


Did you know? There are many different varieties of persimmons but only two are commercially available. It is used as a fixed Chinese remedy for hiccups. It’s good for staying Young and healthy. Persimmon cake is also used as a conventional medicine for diarrhea, hemorrhoids, lung infections and asthma. To make persimmon cake the fruit must be plucked when the skin starts turning yellow in colour.


hNutritional value– Pomegranates have a very high antioxidant content like polyphenols, tannins and anthocyanins. The antioxidant level of pomegranate juice is higher than in other fruit juices, red wine or green tea. . Good source of vitamin C, potassium, phosphorus, magnesium and calcium. Also vitamin B1, B2, B6, niacin, foliate, pantothenic acid, Vitamin K, E, sidium, iron, selenium, manganese, copper and zinc.
Disease-fighting factor– Pomegranates contains antioxidant tannins which may protect the heart. Studies show that daily consumption of pomegranate juice may promote normal blood pressure levels and reduce the risk of heart attacks, increase blood flow to the heart and is extremely beneficial for people with ischemic heart disease and some other diseases. Beneficial for the immune system. Aids the body in metabolizing sugar to glycogen to provide energy. Helps the body to convert protein, fat and carbohydrates into energy and promotes healthy skin and nerves. Help fight osteoarthritis, as regular consumption of the juice always reduces down the corrosion of the cartilage. The pomegranates have been found effective in curing atherosclerosis and cardiovascular disease. Has antiviral and antibacterial effects against dental plaque. Help in cases of prostate cancer or prostatic hyperplasia, diabetes or lymphoma. Reduce systolic blood pressure by inhibit serum of angiotensin-converting enzyme.

Did you know?  In Greek mythology, the pomegranate represented life, regeneration and marriage and was considered a favourite food of the gods. Pomegranate fruit is a native of the Mediterranean regions and has been growing there for thousands of years. Pomegranates are considered to be one of the oldest known edible fruits. Thick and sweet pomegranate juice named Grenadine syrup is widely used in cocktails.


hNutritional value—Good source of vitamin A, potassium and phytochemicals (specific compounds found in edible plant foods). Prunes contain high amounts of specific phenolic compounds called neochlorogenic and chlorogenic acid as well containing lutein and zeazanthin(a very good antioxidant). Phosphorus, magnesium, calcium.  Also vitamin C, B1, B2, B6, niacin, foliate, pantothenic acid, Vitamin K, E, sidium, iron, selenium, manganese, copper and zinc.

Disease-fighting factor-Excellent source of dietary fiber and can help to maintain regularity. Prunes are a source of the mineral boron which may help prevent osteoporosis. Helps maintain normal muscular and neurological function and contributes to normal blood pressure. Helps reduce blood cholesterol and controls blood glucose levels. Prunes also impart a mild laxative effect due to their high content of a natural sugar called sorbitol.  Prunes help to increase the absorption of iron into the body, contributes to normal skin and hair pigmentation. Gives support to maintain healthy tissue and is also needed for a strong immune system. Helps during a cold, flu and ear infections. Helps maintain normal bone and normal blood coagulation. May also contribute to controlling your weight.
Did you know? Plums are known as prunes in France and in earlier times, it is believed that both plum and prune meant the fresh fruit. Of course, in modern times, the prune is the dried version of the plum. There are over 2,000 varieties of plums. Plums are now the second most cultivated fruit in the world, second only to apples. Marketers in the United States are trying to legally rename prunes “dried plums” to appeal to a younger market. Plums belong to the Prunus genus of plants and are relatives of the peach, nectarine almond and the cherry and are members of the rose family. Prunes date back in writing to 479 B.C. in the writings and songs of Confucius, which include a listing of popular foods of Chinese culture. In 65 B.C., Pompey the Great introduced the plum to the orchards of Rome and Alexander the Great eventually brought them to the Mediterranean regions. The plum tree plays a significant role in Chinese mythology and is associated with great age and wisdom. Blossoms of the plum tree are carved on jade to signify resurrection.


Nutritional value- Contains high levels of assorted vitamins and minerals, is a good source of vitamin A and potassium, also vitamin C, phosphorus, magnesium, manganese and calcium. Also vitamin B1, B2, B6, niacin, foliate, pantothenic acid, Vitamin K, E, sidium, iron, selenium, manganese, copper, zinc, lutein and zeaxanthin. Their tiny seeds contain omega-3 fatty acids.

Disease-fighting factor-Raspberries are rich in ellagic acid, an antioxidant that may help prevent cervical cancer. Researchers believe that raspberries may also help treat oesophageal and colon cancer. Helps to maintain healthy gums and a strong immune system. Helps control weight. Helps protect against macular degeneration, an eye disease that can cause loss of vision. Can prevent neural tube defects in newborns. Fights inflammatory conditions such as arthritis and gout. Helps fight aging and slows cancer growth by scavenging destructive free radical molecules in your body. Helps prevent cancer. Ellagic acid, a phenolic compound, can kill certain types of cancer cells including those of colon, oesophageal, liver, lung, tongue and skin cancers. Improves cardiovascular and neurological health as well as cancer prevention. A natural anti-inflammatory that fights infection and promotes healing. The soluble fiber found in raspberries may be helpful to diabetics by slowing the release of carbohydrates in the bloodstream and lowering blood cholesterol levels. Improves eyesight and memory. The herbal raspberry tea plant is used to soothe colds, sore throats and canker sores. It has also been used to aid digestive problems and hasten childbirth

Did you know? Raspberries are so perishable that only three per cent of Canada’s raspberry crop is sold fresh. The remaining berries are used to make jam, baked goods and other delicacies. Wild raspberries have their origins in East Asia. The people of Troy, in modern-day Turkey, were the first to note an appreciation of the raspberry fruit. There are over 200 different known species of raspberries but only 2 species are grown on a large scale. Raspberries are members of the rose family. In 45 A.D. the raspberry fruit were called “ida,” probably after the mountain they were found growing on. The plant itself was important for medicinal uses long before the fruit-raspberry leaf tea is one common use. 4 A.D. saw the first writings on the cultivation of raspberries. The most commonly sold variety is the red raspberry, there are also yellow, black (different than blackberries), orange, amber and white varieties, all of which are similar in flavour and texture to the red raspberry. Raspberry herbal tea is an age-old remedy that originated with the Native Americans. The tea is made from the leaves of the raspberry plant and is used to soothe colds, sore throats and canker sores. It has also been used to aid digestive problems and hasten childbirth.

Red grapes

hNutritional value– High in fibre, vitamin C, vitamin B6, the skins of red grapes contain Polyphenols (flavonoids an antioxidant) like resveratrol, catechin, saponins, vitamin A, Iron, Calcium, Sodium and protein.

Disease fighting-Helps keep your insides clean and regular.

Helps the immune system. Prevents cancer, helps impede cancer development, can reverse the growth of cancer cells or completely stop it.

It has antibacterial, antiviral and anti-tumour properties.

Helps the treatment of allergies as it provides antihistamine effects.

Helps nervous system in lowering  your cholesterol.

Great for combating the effects of aging, life extending.

Helps keep a healthy heart. Helps prevent development of heart disease. Helps you impede the development of plaque build-up in your arteries keeping your arteries open for a strong flow of blood to all of the organs of your body. Works to impede blood clots and helps to lower your risk of a stroke. Helps to limit brain damage after a stroke.

Helps maintain strong bones and keeps the immune system functioning optimally.

Helps to keep your energy at an optimal level.

Contributes to healthy skin and wards against certain viruses.Fights bacteria and fungi.

Anti-inflammatory to a lot of diseases like arthritis and Crohn’s disease. Protects cartilage and helps prevent arthritis. Helps in degenerative disc disease.

Helps to lower your blood cholesterol level.

Lowers the risk of cardiovascular disease in women.

Lowers cholesterol, triglycerides and inflammation.

Performance enhancing and neuro-protective activity. 

Prevents damage to your body from free radicals that harm membranes and proteins.

Has a protective effect on cellular DNA and stimulates them to produce their own antioxidants.
Helps protect your vision. Helps prevent macular degeneration, an eye disease that often appears in the elderly and causes serious damage to the vision

Laxative effect.

Did you know? – Evidence of grape growing and consumption dates back to around 5,000 BC.  Grapes come in a range of colors including red, black, white, green, blue and gold. Grapes are actually categorized as a berry. There are more than 8,000 grape varieties world wide and there are over 200 varieties of red grapes all over the world. You can make a white wine from red grapes.


hNutritional value-They are filled with antioxidants that promote good health. A good source of vitamin A and potassium, also vitamin C, potassium, phosphorus, magnesium, iodine and calcium. Also vitamin B1, B2, B6, niacin, riboflavin, foliate, pantothenic acid, Vitamin K, E, sodium, iron, selenium, manganese, copper and zinc. Have significantly high amounts of phenolic flavonoid phyto-chemicals called anthocyanins and ellagic acid, lutein, zeaxanthin and beta carotene.

Disease-fighting factor: Strawberries are rich in several antioxidants that have
anti-inflammatory properties including helping to prevent atherosclerosis (hardened arteries) and to suppress the progression of cancerous tumours. They are known to fight heart disease and support overall human health. Helps protect the brain from stress and may reduce the effects of age-related related diseases in brain function. Helps to promote healthy teeth and gums. Helps the blood to clot. Helps to combat fatigue. May have potential health benefits against cancer, aging, inflammation and neurological diseases. Helps body develop resistance against infectious agents, counter inflammation and scavenge harmful free radicals. Helps body metabolize carbohydrates, proteins and fats. Helps protect against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease process. Helps control heart rate and blood pressure.

Did you know? Strawberries were cultivated in ancient Rome and are grown in every state in the U.S. and every province in Canada? Strawberries were considered a luxury item that was enjoyed by the wealthy until around the mid – 19th century. They are not really a fruit or a berry but the enlarged receptacle of the flower and are a member of the Rose family. A strawberry is the only fruit which seeds grow on the outside. There are more than 600 varieties of strawberries and each has their own flavour, size and texture. They were used as a medicinal herb in the 13th century. They have a museum dedicated to them in Belgium. The strawberry is the most popular berry in the world. The flavour and colour of strawberries is enhanced by balsamic vinegar. For a fabulous dessert, drizzle balsamic vinegar over ripe strawberries and serve with vanilla ice cream.


Nutritional value– Tangerines have similar health benefits that oranges provide. Excellent source of vitamin C. fiber, B vitamins (including vitamins B1, B2 and B6, folic acid(pantothenic acid), carotenes, pectin, potassium, fiber and  Hesperidin (is present in high quantities in tangerines specially in the inner part of the skin (peel)).

Disease fighting-Beneficial for the immune system, the lens of the eye and the adrenal glands. An important vitamin for pregnant women that can help prevent neural tube defects in their infants. They also contain a phytochemical called hesperidin which may lower triglyceride and blood cholesterol levels. Oranges contain antioxidants that help fight the free radicals that damage and age our skin. Helps to protect against many forms of cancer and can help fight to lower the “bad cholesterol”. Important in the maintenance of healthy bones, tissues and gums. Helps to maintain normal fluid and electrolyte balance in the body’s cells. It is said that hesperidin has antioxidant and has anti-inflammatory effects on cells and tissues helping to prevent aging and cancer.

Did you know? The name tangerine comes from Tangier, Morocco, which is the port from which tangerines were first shipped to Europe. There are many health benefits of eating tangerine peel. The name tangerine applies to all small easily peeled citrus fruits. However, a tangerine is really the name of only one type of mandarin orange. There are many varieties of mandarins including tangerines, tangelos and clementine. Did you know that a tangelo is actually a cross between a tangerine and a grapefruit? Did you know that Mandarin refers to the bright orange robes worn by the Mandarins? The Mandarins were public officials of the ancient Chinese court.


Nutritional value-Good source of vitamin A and potassium, also high in vitamin C, potassium, phosphorus, magnesium, calcium, vitamin B1, B2, B6, niacin, riboflavin, foliate, pantothenic acid, Vitamin K, E, sidium, iron, selenium, manganese, copper, zinc, Lycopene, α and ß-carotenes, xanthins, lutein and Zeaxanthin (a flavonoid antioxidant).

Disease-fighting factor: Tomatoes are nature’s best source of lycopene, a potent antioxidant that may help reduce cholesterol, lower high blood pressure and protect against advanced-stage prostate cancer. Helps to maintain a healthy blood pressure. Helps to protect the cells in our bodies from damage. Lycopene is protective against a variety of cancers including prostate, but also colorectal, breast, lung, endometrial, pancreatic, bladder, oral cavity cancers, cervical and skin cancers. Studies have shown that lycopene prevents skin damage from ultra-violet (UV) rays and offers protection from skin cancer. Helps prevent heart disease, helps control heart rates and blood pressure caused by sodium. May slow the development of cataracts and macular degeneration, an age related vision problem that can lead to blindness and helps protect eyes from “age related macular disease” (ARMD) in the elderly persons by filtering harmful ultra-violet rays. Helps to keep blood sugars at a low level. Helpful for migraine sufferers by reducing the frequency of their headaches. Dieticians and nutritionists often recommend them to be included in cholesterol control and weight reduction programs.Helps body develop resistance against infectious agents and scavenge harmful free radicals.

Did you know? They are native to Central, South and southern North America. and was cultivated by the Aztecs centuries before the Spanish explorers introduced it to all over the world. The tomato is the world’s most popular fruit. Tomatoes were first cultivated in 700 AD by Aztecs and Incas. Explorers returning from Mexico introduced the tomato into Europe, where it was first mentioned in 1556. The French called it “the apple of love,” the Germans “the apple of paradise. The scientific term for the common tomato is lycopersicon lycopersicum, which mean “wolf peach.”

 Tomatoes belong to the nightshade family and are closely related to chilli peppers, potatoes and eggplants. A tomato is a fruit not a vegetable. Tomatoes cooked with a touch of oil provide more lycopene than raw tomatoes because the olive oil increases the lycopene in the tomatoes. Lycopene needs fat for optimal absorption to occur. Cooking with tomatoes is a healthy choice. Tomatoes are by far the richest source of a powerful anticancer agent called lycopene. In fact research has shown lycopene to be an even more powerful disease fighter than vitamin E and beta-carotene. Lycopene needs fat for optimal absorption to occur. Lycopene is actually more available to the body when tomatoes are cooked, so cooked or canned tomatoes are just as nutritious for you as raw.

*Start including more tomatoes in your diet in the form of sliced, whole, canned, stewed, sauced tomatoes or tomato paste. Tomato plant leaves are poisonous.


hNutritional value– It’s packed with some of the most important antioxidants that our bodies need. Good source of vitamin A and potassium, vitamin C, phosphorus, magnesium, calcium, vitamin B1, B2, B6, niacin, foliate, pantothenic acid, Vitamin K, E, sodium, Iron, selenium, manganese, copper and zinc. Pink watermelon is a source of a potent antioxidant. Carotenoids in watermelon include lycopene, phytofluene, phytoene, beta-carotene, lutein and neurosporene. Watermelon seed is about 35% protein, 50% oil and 5%  dietary fiber. Watermelon seed is also rich in micro- and macro-nutrients such as magnesium, calcium, potassium, iron, phosphorous, zinc etc.
Disease-fighting factor: Watermelon is 92 per cent water, making it aptly named. It’s a great addition to any weight-loss diet because it is low in calories and satisfies the sweet tooth. Neutralizes free radicals. Helps cholesterol. Reduces the risk of heart disease, reduces the airway spasm that occurs in asthma and reduces the risk of colon, prostate and oral cancers. Alleviates some of the symptoms of osteoarthritis and rheumatoid arthritis. It is important for optimal eye health and boosts immunity by enhancing the infection-fighting actions of white blood cells called lymphocytes. Helps the immune system produce antibodies. Antibodies are needed to fight many diseases. Helps maintain normal nerve functions and form red blood cells. The body uses it to help break down proteins. Helps to bolster the immune system’s defences against infections and viruses and can protect a body from harmful free radicals that can accelerate aging and conditions such as cataracts. Helps for water balance and is found inside of every cell.

Did you know? Watermelons are really vegetables and are related to cantaloupes, squash and pumpkins. Watermelons can be round, oblong or spherical in shape and feature thick green rinds that are often spotted or striped. They can weigh from 8 to 30 pounds and be filled with seeds or be seedless. Watermelon rinds and seeds are both edible. Roasted, seasoned seeds make a great snack food and the juicy rind can be stir-fried, stewed or pickled.


Whole grains


Whole Grains: Brown rice, buckwheat, whole-grain bread, wild rice, rye, quinoa, whole-wheat pasta, barley and others
Note: People with gluten allergies need to avoid glutens.

  • Dilutes, binds, inactivates and removes carcinogens, cholesterol, bile acids  and various toxic substances
  • Prevents the fueling of some types of cancers by balancing levels of glucose and insulin

Increase Your Fiber Intake. Most nutrition experts recommend that most adults consume 25-35 grams of dietary fibre daily and some 35-45 grams daily. Fiber is necessary to stimulate the wavelike contractions that move food through the intestine. Dietary fiber is indigestibe; it is the residue of the food we eat. Fruits, vegetables, grains, legumes, nuts and seeds are fiber-rich foods. High fiber foods are essential to your body’s health because they help to expand the inside walls of the colon to ease the passage of waste. As fiber passes through the intestine (undigested) it absorbs large amounts of water to form softer and bulkier stools. This is why it is very important to drink plenty of water when consuming a fiber-rich diet. This prevents constipation and straining (helping to avoid or prevent hemorrhoids). Less pressure on the colon is beneficial in treating irritable bowel syndrome, diverticulosis and other digestive problems. Dietary fiber speeds up the time required to digest food and expel waste and harmful substances (toxins). 

Fiber foods or pills: which is best?  It is best to get fiber from natural foods not fiber pills, they contain little fiber and can be addictive to the colon. Fiber-containing foods are much better choices as they not only provide fiber but important nutrients as well. 

 What’s the difference between soluble and insoluble fiber?  There are two primary types of dietary fiber: soluble and insoluble.  Soluble fibers are the fibers that bind dietary cholesterol and carry it out of the body as well as help to stabilize blood sugar by slowing the release of sugar into your bloodstream. Soluble fiber-rich foods include oatmeal, oat bran, flaxseeds, beans, strawberries, psyllium seed and fruit pectin (citrus fruits, apples). Insoluble fibers provide roughage that speeds the elimination of feces, decreasing the time that the body is exposed to harmful substances. Normal transit time is health-promoting because environmental and dietary toxins have less time to come in contact with the colon lining and therefore have less of a chance to be reabsorbed into your blood stream. Insoluble fiber is found in wheat bran, whole grain products, brown rice, nuts and in cellulose’s from vegetables and fruits. Therefore a fiber-rich diet (more than 25 grams) can help prevent constipation and may decrease the risk of developing diseases of the colon including colon cancer. Dietary fiber may also help protect against diabetes, heart disease and high blood pressure.






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