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    Healthy Eating

    WHAT TO

    EAT

    34 Natural Healthy Foods With Surprising Healthy Benefits

    Mary J.Namuli

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    HEALTHY EATING; WHAT TO EAT. 34 Natural Healthy Foods with Surprising Healthy Benefits

    pyright 2012 Mary J. Namuli.

    rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any formy means, including photocopying, recording, or other electronic or mechanical methods, without thetten permission of the publisher, except in the case of brief quotations embodied in critical reviews and cer noncommercial uses permitted by copyright law.

    blished in the United States of America

    st Published, 2012

    ver Design: Idle Mind

    yout: Idle Mind

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    Dedications

    dedicate this book to all the people who want to get prefer to eat healthy raan just fill their stomachs. I also dedicate it to my lovely husband and ourds.

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    Acknowledgement

    anks are conveyed to Dorcus Kemy who put in all the effort to make the wrd publishing of this book possible. Special thanks also go to Maida Letilia ade this writing in readable form that will greatly help many healthy enthutoday.

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    Disclaimer

    A high degree of attempt has been made to balance the accuracy of information in order to drawnefit from this writing. It is not guaranteed, promised, or warrantied that you will get result as thissitively suggested. Yet, it is to your advantage to analyze and understand the values shared fromtings. Your means of calibrating the benefits that can be harnessed are of your own freewill toclusions from the suggestions given. Everyone has his/her own body conditions considered for the rt may vary from those expressed. It was found out that every individual has his own body charactet the information written are sometimes different and depends with every person, and the effect may aerent from those written. The healthy benefits you will attain will depend on your body conditions, tyd, state in which it is eaten and preparation process.

    This book has been written only to facilitate the sharing of information and its worth. It is not purmedical prescription or counsel. It is not intended to replace the wisdom or knowledge of the professdical treatment of illness, metabolic disorder, and disease or health problem. It is important to seedance of professional medical doctors in applying for any nutritional program or pursue any diet/meal pl

    The author will not in any way be held responsible by any reader who fails to consult the appro

    alth professionals with respect to their health conditions and requirements before acting on the informen in this book, and neither the author or publisher of this book will be held responsible for errissions, or use of misuse of information here in. Any action taken based on the content of this book is e discretion of the reader.

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    Table of contents

    INTRODUCTION

    What to eat: Natural foods with Surprising health benefits.

    ood Pyramid

    ist of the natural foods with surprising health benefits.

    ONCLUDING REMARKS.

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    Introduction

    Everyone has heard the saying," You are what you eat." When we

    unger we can eat unhealthy foods and seem to get by for a while, but as

    ow older, our unhealthy lifestyle will catch up with us in the form of illness

    sease. Most of the foods you buy from the grocery store are processed, mea

    ey are manufactured in a factory and most often contain littler nutrit

    lue. Even though companies will enrich certain foods or put labels that they

    natural, nothing is better than the real thing. Real food is nature's food a

    what we need to build healthy bodies that are disease free and full of energ

    Healthy eating will help you receive the right balance of vita

    pplements, minerals, as well as other nutrients. It will help you feel your

    d have a good amount of energy. Healthful eating is probably the best step

    n take to prevent health conditions, such as: Heart disease, Stroke, pertension, Type 2 diabetes, and Osteoporosis. There are also a numbe

    pes of most cancers that can be managed or avoided through healthy ea

    ealthy eating is not a diet. It means creating changes that make it possib

    e with and enjoy for the rest of your life. Diets are temporary. When you

    u diet, you may be eager and consider food constantly. And once you stop g

    a diet, you also might overeat to make up for what you skipped. Eati

    althy variety of meals is far more rewarding.

    aving Your Heart

    When it comes to healthy eating and what to eat, the first thing people t

    is eating for your heart. Our heart is responsible for pumping all the oxy

    h blood to every one of our organs. Without a properly functioning hea

    ssels, we can end up seriously ill or worse. Narrowing of the arteries can ca

    ots to form and restrict blood flow to vital organs, including the brain. Hea

    tingcan make a huge difference in keeping your heart safe and healthy.

    ppier your heart is with your diet, the happier you will be. A happy heart

    althy heart.

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    ting And Exercise Are Best Friends

    Healthy eating is one of the first steps to a healthy lifestyle. Jus

    portant is exercise. Both diet and exercise go hand in hand. The more

    derstand how diet and exercise are a team, the more you can do to

    aintain a healthy balance in both. Exercise utilizes what you eat and helpsrn off any excess. What you eat aids in keeping your body functioning r

    e more they are in sync with healthy living the better they can serve you.

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    2. What To Eat: Natural Healthy Foods With Surprising Healthy Benefits

    We all know that not all foods are equal in terms of nutrients. Some fo

    e better than others with regard to the nutrients the provide that conf

    althy benefit to your body. These foods have been referred to as miracle fo

    hile others have been referred to as super foods. Though there are socessed foods that are good for our health when taken in the right amo

    uch as dark chocolate), this book is only intended for natural healthy foods

    surprising healthy benefit.

    Please note that in the list provided below, the foods have not been liste

    way that what is first is best. No. I have taken the liberty to explain the hea

    nefit you may get from consuming those foods. So the value of the benefitpend on you the reader. To some, a healthier heart is what they want

    hers, reduced toxins in their bodies is their most urgent need while to oth

    od immunity or some weight loss is what they want. So the benefits are g

    d well explained, but the value is subjective.

    Also note that healthy wise, I do not recommend that you eat only th

    ods, no. Nature dictates that you eat several other foods as shown in this

    ramid below. But just ensure that you eat enough of the healthy foods liste

    s book as and when possible.

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    3. The Food Pyramid.

    The Go, Grow, and Glow. These are the primary food groups needed by

    dy. These food groups are necessary for a healthy well balanced body feat

    pecially though for growing children. As an adult, this food groups are a g

    maintain a good healthy body.

    Glow food group is essential not only for the minerals and vitamins your

    eds but also the carbohydrates seeds and root crops needed for you to w

    is composes the big base of the pyramid with all the fruits and veget

    eded by your body and all kinds of bread and carbohydrates. It has to be l

    d is necessary to be big and wide to support your food intake from this g

    d to support your body needs.

    The Grow food group is essential for the growth of our body cells. These

    e protein food group. Included in this category are foods that are rich in pro

    ch as chicken, beef, pork, and any other meat. It is steeper smaller than

    se that composes the middle portion of the pyramid. This food group is

    otein needed. This protein group takes the place of fats and is good for grow

    Go food group which is also important for you to be on the go. This is

    od group that gives you energy for work and movements, such food as bu

    argarine, some fats and oils-food. It is on the topmost and is small because

    ly needed not so much of it. The topmost part of the pyramid is like a s

    ramid on top of the middle part. It is not as big as the base and the mi

    cause you only need some amount of it in your body.

    A triangle is a three sided shape usually with base on the bottom and ththe top. The Food Pyramid is like four triangles placed geometrically toge

    form a four faced pyramid. This pyramid contains symbolic volume

    presents food. The foods are distributed in their proper places which design

    e food groups into a pyramid shape. The food pyramid is like a virtual pyra

    ructure with a base in which the place is where the carbohydrates

    getables and fruits are.

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    *For a much clearer view of the pyramid, it is given here as a literary art

    ncept as presented:

    This pyramid (actually a triangle here) is the symbol of the prescribe

    nsumption needed by a person in a days meal period. This period may be et in one week and done weekly sums up to months, to years, and a life t

    mething about this pyramid is that it gives guide on the amount of certain

    oup that should be eaten at a time, the most and the least amount to

    nsumed. This pyramid can be presented to anybody because its principles

    dergone into scientific studies and are taught in schools all over the wo

    etitians and nutritionists agree that this pyramid food structure is the

    ide for you.

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    4. List of Natural Healthy Foods With Surprising Health Benefits

    ote: This list is not exhaustive list, nor is it a complete list. Just a s

    ndensed helpful list of great natural foods with health benefit.

    1. Octopus

    e octopus is not only delicious when it has been prepared by a good cook, b

    also a great protein. It is low in saturated fat and contains omega-3 fatty a

    hich are good for cardiovascular health. It is a good source of iron and cont

    any other vitamins and minerals, including A, C, B, calcium, potassosphorus, and selenium.

    2. Wild Salmon

    s wealth to your body health is enormous. Eating wild salmon is a wonde

    sty way to obtain your omega 3's, and we all know the benefit of these mitty acids.

    any professionals in the health system are investigating the health benefit

    etary fish oil.

    megas 3s have been proven to be effective for:

    Heart Health

    Brain Health

    Mental Health

    Joint Health & Inflammation

    Cancer

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    3. Jerusalem Artichoke

    ere are many recipes of the Jerusalem artichoke that will make it tasty. You

    t it solid or as soup.

    is jam-packed with vitamins, minerals, and other nutrients. Its an espec

    table source of iron, a mineral thats challenging to get enough of for m

    omen. The other main nutrients in Jerusalem artichoke are potass

    agnesium, and fiber. Eating the Jerusalem artichoke is good for mainta

    od digestive and immune system functioning and potentially lowering the

    cardiovascular diseases.

    4. Cacao Beans

    is awesome bean is one of the longest-revered foods. It has been shown t

    absolute powerhouse of health benefits. If you can handle the bitter ta

    en these little beans are definitely something awesome to incorporate into

    ily diet.

    ey contain an unbelievable amount of Anti-oxidants way more than

    her food,and which are very powerful at healing the skin. They are also ric

    agnesium which happens to be the number one mineral deficiency in the

    romium which also happens to be the number one trace mineral deficienc

    e US and Incredibly high levels of Vitamin C.

    cao beans contain a high level of flavonoids specifically epicatechin which

    ve beneficial cardiovascular effects on health. Prolonged intake of flavanol

    coa has been linked to cardiovascular health benefits. But it should be no

    at this refers to raw cacao beans, since flavonoids degrade during cookin

    5. Brussels sprouts

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    ese are a must have in my family for most of the meals we have. Brus

    routs are excellent for your cells. They contain substantial amounts

    mpound called brassinin, which helps support healthy cell growth. They

    ntain diindolylmethane (DIM), which supports healthy hormonal balance in en and women by promoting the excretion of xenoestrogens, which are

    trogens that we acquire in our bodies through pollution and toxins.

    6. Mushrooms:

    th a good recipe, mushrooms are delicious and will make your dish attrac

    ushrooms provide a lot of nutrition considering theyre very low in calories

    dium, and cholesterol and fat free. They are also a great source of B vitam

    d are one of the few dietary sources of vitamin D (particularly Highes

    aitake mushrooms), which aids in bone health by helping to absorb calcium.

    me vitamin D plays a role in improving cardiovascular disease, hypertens

    abetes, and can boost immunity.

    7. Sardines.

    Copyright Richard Greenwood and licensed for reuse under

    Creative Commons Licence

    you can put up with the smell of the sardines, then you should consider thr your diet as they bring a lot to the table. These tiny marine creatures are

    omega-3s, whose health benefits are enormous as we have already see

    mber 2 (Wild Salmons) above.

    Avocados.

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    ocado can be eaten as a salad (Single of mixed), drunk as a juice and in m

    her ways.

    is fruit has a wealth of health benefits for women, men and children. M

    omen take it for the benefit of their skins. This is because The ability of avo

    help prevent unwanted inflammation of the skin due to its richness in a

    flammatory nutrients such as:

    hytosterols, including beta-sitosterol, stigmasterol, and campesterol.carotenoid antioxidants, including lu

    neoxanthin,neochrome,chrysanthemaxanthin,betacryptoxanthin,zeaxanthin

    , beta-carotene and alpha-carotene

    other (non-carotenoid) antioxidants, including the flavonoids epicatechin

    epigallocatechin 3-0-gallate, vitamins C and E, and the minerals mangan

    selenium, and zinc

    omega-3 fatty acids, in the form of alpha-linolenic acid (approximately milligrams per cup of sliced avocado) polyhydroxylated fatty alcohols (PSA

    categories of anti-inflammatory nutrients listed above are likely to be invo

    avocado's ability to help prevent osteoarthritis and rheumatoid arthritis.

    ocado contains Carotenoids which are very good anti-oxidants.Because of

    ocado can help in preventing aging symptoms, eye sight problems, musc

    generation and other Oxidative related problems. Carotenoids are

    sorbed by the body if they are combined with oils/fats and the good newat avocado is rich in oleic fatty acids.

    ocados are good for pregnant women since the high folate content in t

    lps in the development of brain and other tissues of the baby. The B6 vita

    these fruits may help in reducing nausea that is associated with pregnancy.

    ting avocado promotes a health heart and aids in weight loss. In a study

    ctor Fulgoni and his fellow researchers at Nutrition Impact, LLC when

    viewed data from the federal government's National Health and Nutr

    amination Study (NHANES 2001-2006), Avocado consumers were determ

    be lower in weight and lower in body mass index than non-consumers.

    ocados have numerous phytonutrients which not only prevent pros

    ncerbut also repair the damaged cells. Many studies have shown that avo

    n inhibit the growth of cancerous cellswithout damaging the healthy c

    e oleic acid in this fruit is effective in preventing breast cancer.

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    ocado is also proven to be very effective in stopping bad breathand redu

    e risk of oral cancer.

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    9 Black Garlic

    though black garlic might look like pieces of coal, its absolutely divine

    actically a delicacy. It boasts double the antioxidants of raw garlic. It

    ovides S-Allycysteine, a natural compound, which (According to a study by

    and Lau BH in the Department of Microbiology and Molecular Genetics, Sc

    Medicine, Loma Linda University, California) was found to attenuate oxida

    ress in endothelial cells. This may play a role in cancer prevention.

    0: Oysters

    opyright Penny Mayesand licensed for reuseunder this Creative Commons Licence.

    ysters are an excellent low-calorie protein source. They are one of the best

    urces of zinc. For men, oysters can be key in the proper development

    aintenance of their hormones because zinc is a key element in the productio

    stosterone. Zinc, however, is not beneficial solely to men. It is a multi-fac

    neral that can aid in energy production, DNA repair, and cardio-respiranctioning. More importantly, zinc deficiencies often lead to a loss of appe

    ow growth, decreased ability to heal wounds, and hair loss. Lower levels of

    n also increase risk of infections, and inhibit smell and taste.

    ysters are also rich in protein, most specifically tyrosine, an amino acid

    ilding block of all proteinsthat helps regulate mood and stress levels in

    ain.

    diet rich in oysters will also help maintain collagen levels in the skin.

    ows the skin to retain its elasticity, and delays the onset of wrinkles. Oys

    so contain high levels of calcium, iron, and vitamin A, which are essentia

    althy bones, blood, and eyesight, respectively. Plus, oysters are low

    olesterol.

    1: Swordfish

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    wordfish is a versatile food, and you can eat it as a main course or in sa

    though it does not cure or prevent specific diseases, a moderate amoun

    wordfish as part of an overall balanced diet may provide some health bene

    egnant women should not have swordfish because it is has higher leve

    ercury.

    has low calorie content hence helping in controlling weight. It is rich in om

    fatty acids (108 mg of eicosapentaenoic acid, or EPA, and 656 mg

    cosahexaenoic acid, or DHA, in each 3-oz. serving), which benefit h

    nction. Your risk for heart disease may decrease when you have a total of

    g of EPA and DHA per day, according to the 2010 Dietary Guidelines from

    S. Department of Health and Human Services.

    word fish contains significant amounts of vitamin D which benefits brain func

    d promote bone health.

    also contain other nutrients that are essential to good health of the body,

    Niacin, or vitamin B-3,which is essential for metabolizing fat, carbohydr

    d protein, and a deficiency can lead to dermatitis, dementia and diarr

    lenium is an essential mineral that supports antioxidant activity in your bod

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    : Okra (Ladies Fingers)

    cording to research done by Ms. Sylvia Zook (Ph.D, nutrition, Universit

    nois), Okra is full of valuable nutrients, nearly half of which is soluble fibe

    e form of gums and pectins. Soluble fiber helps to lower serum cholest

    ducing the risk of heart disease.

    e superior fiber found in okra helps to prevent diabetes and constipation. O

    a rich source of many nutrients, including vitamins A, B6, C, iron and calciu

    kra also contains glutathione, a protein molecule that is naturally producee body and is a powerful antioxidant that helps the body fight against

    rmful effects of germs and bacteria that cause cancers and other disease

    lps to improve liver, heart and lung functions and boost the immune system

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    3: Green Smoothies

    always make a juice out of them. Green Smoothies are full of nutrients and

    e an easy way to get a whopping dose of all the super-alkalizing, skin-clea

    ergy-boosting,fiber-filled, nutrient-packed greens that you should otherwis

    ting. Weight loss experts swear that drinking a green smoothie is one of

    st things you can do to lose weight. They also bring about reduced cravings

    4: Ginger

    nger root improves digestion and reduces inflammation. Most people use it tural treatment for colds and the flu, as well as stomach flus or food poison

    ven the positive effects ginger has on the digestive tract. Clinical studies h

    own that ginger powder may induce cell death in ovarian cancer cells. Ging

    so shown to be a powerful painkiller and can be used to relieve heartburn

    graines.

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    5: Celery Root

    elery Root is used in many alternative and holistic diets. It is an exce

    urce of dietary fiber. This fiber has cancer protective qualities. Celery root

    ntains Vitamin K which promotes strong bones and may protect ag

    teoporosis.

    lery root has excellent calming, analgesic, antiseptic, anti-allergic and o

    erapeutic properties. It superiority is to support digestive system, inclu

    cers, gastritis, indigestion, and people whom lack an appetite. Health benefi

    lery root also embrace the powers of this natural remedy to improvenction of our liver and bladder, calm down arthritis pains and get ri

    wellings, improve our vision and stimulate metabolism.

    6. Kelp

    lp is a sea weed with a lot of health benefits.Kelps first talent lies in the

    at it is an ideal source of trace minerals. This means that sprinkling even

    mallest amount of kelp on food can provide your body with salt and mine

    portant to the function of your body. Kelp is also a great source of protein

    n, nutrients which help your body work to the best of its ability.

    p on the shoreline at Skateraw Copyright Calum McRobertsand licensed for reuseunder this Creative Commons Lic

    is seaweed (Kelp) is packed with iodine, which is important for proper gro

    d development. It also does wonders to your thyroid, immune function,

    rmone regulation.

    7. Wakame

    milar to Kelp, Wakame is also a sea vegetable with a taste somewhat simil

    inach. This is a versatile vegetable that can be added to soups and sa

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    ving them a slightly salty flavor. It can also be enjoyed on its own with a

    e vinegar

    s an excellent source of iodine (good for thyroid health) and vitamin K whi

    od for proper blood clotting and bone health. Vitamin K also plays a rordiovascular health. It is also a good source of iron, calcium, magnesium, a

    amins. They also contain the antioxidant vitamins C and E and the antioxi

    nerals manganese and zinc.

    s also a source of lignans which are thought to play a role in preventing ce

    pes of cancer, particularly breast cancer. In fact, a study published in the jou

    ncer Science in 2005 demonstrated that Wakame seaweed effect

    ppressed growth of breast tumors.

    Liver

    ver has long been one of the most popular organ meats with a number of he

    nefits. It's packed with vitamins and minerals, including Vitamin A, B vita

    d iron. Ideally, you should choose liver from grass-fed and/or organically-ra

    imals.

    e vitamin A found in contributes to healthy fertility and proper em

    velopment. It also helps children to avoid developing asthma, prevents kid

    ones, and regulates blood sugar and fats. Additionally, the vitamin A can pro

    u from some environmental toxins and helps to promote proper developm

    ring puberty. Liver also has arachidonic acid which can improve the health

    pearance of your hair and skin,contributes to hydration, intestinal healthowth.

    e downside of liver is that it contains cholesterol.

    so for pregnant women, it's best that you don't eat liver while you're pregn

    ver contains high levels of a type of vitamin A called retinol. Your body can s

    amin A for future use, so you don't need it every day. If you have too muc

    e retinol form of vitamin A, levels can build up in your body and may harm

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    born baby.

    9. Jackfruit

    ckfruit, which is indigenous to India, Bangladesh, Philippines, and Sri La

    s a juicy pulp around the seeds that taste a lot like pineapple, but its no

    weet. You can get it in the form of sweet chips or packaged in cans. The jack

    a great source of dietary fiber, minerals, and vitamins A and C. It contains

    lories, and does not contain saturated fats or cholesterol, making it one hea

    uit for those trying to lose weight.

    e health benefits of jackfruit are diverse because of its rich nutrit

    mposition. They include the following:

    Jackfruit has been found to be helpful in the lowering of blood presbecause it is rich in potassium.

    The extract of Jackfruit root is believed to help cure fever as well as diarrh

    Jackfruit contains phytonutrients, with health benefits ranging from acancer to antihypertensive.

    The root of this fruit has been found to be beneficial for those suffering

    asthma.

    Jackfruit proves to be a very good source of vitamin C, which is known fo

    high antioxidant properties.

    The fruit contains isoflavones, antioxidants, and phytonutrients, all of w

    are credited for their cancer-fighting properties.

    Jackfruit is known to contain anti-ulcer properties and is also good for t

    suffering from indigestion.

    Boasting of anti-ageing properties, the fruit can help slow down

    degeneration of cells and make the skin look young.

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    It is believed that the fruit can help prevent and treat tension

    nervousness.

    If you are suffering from constipation,

    regular consumption of the fruit will surely prove beneficial.

    The root of jackfruit is said to be good for the treatment of a number of problems.

    20: Mangosteen

    e number of health benefits Mangosteen provides may shock you. Scieudies on this Exotic fruit reveal that it posseses many healing properties. J

    n be made out of it, its peels are also edible. I have also seen pills and ta

    mangosteen. Mangosteen provides powerful support for every organ syste

    e human body. I

    is is a partial list of the health benefits your body can get from consumptio

    angosteen.

    Anti-aging - helps prevent aging

    Anti-allergenic - helps prevent allergic reactions.

    Antioxidant-rich rich in antioxidants

    Anti-inflammatory helps prevent arthritis and inflammation of the skin.

    Anti-atherosclerotic - helps prevent the hardening of the arteries

    Anti-calculitic - helps prevent kidney stones

    Immunostimulant helps the immune system fight infection.

    Anti-cataract - helps prevent cataracts

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    Antidepressant helps with depression

    Anti-fatigue - helps relieve fatigue

    Antifungal - prevents or modulates fungal infections

    Anti-glaucomic - helps prevent glaucoma

    Antibiotic - prevents or modulates bacterial infections

    Anti-lipidemic - helps lower blood fat

    Anti-neuralgic - helps in nerve pain

    Anti-obesity - helps in weight loss

    Anti-osteoporosis - helps prevent the loss of bone mass

    Anti-oxolytic - anti-anxiety

    Anti-Parkinson helps with Parkinson's disease

    Anti-periodontic - helps prevent gum disease

    Antipyretic - helps lower fever

    Anti-tumor and cancer-preventive

    Anti-vertigo - helps prevent dizziness

    Antiviral - prevents or modulates viral infections.

    Cardio-protective - helps in the protection of the heart

    Hypoglycemic - helps stabilize blood sugar

    Hypotensive - helps lower blood pressure

    21: Nopal Cactus.

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    n be made into Juice or powder. A powdered form of Nopal has become pop

    modern times as a treatment for a variety of metabolic, digestive and h

    oblems.

    - It helps to Stabilizes Blood sugar, Lowers Cholesterol

    - Scrubs Blood Vessels: Nopal cactus sterols, along with its polyphenols

    glycoproteins, serve as antioxidants that help reduce inflammation and

    plaques from forming in blood vessles.

    - The insoluble plant fibers in Nopal cactus provide dietary roughage, w

    sweep the colon and make it easier to maintain bowel regularity.

    - Nopal also contains soluble plant fiber, which helps absorb toxins, inclu

    carcinogens, as it sweeps the colon clean.

    - Nopal contains a high amount of mucilage, which helps balance the pH o

    stomach and soothes the stomach lining. Tests have shown that N

    stimulates the healing of stomach ulcers and reduces stomach inflammati

    - This plant also helps Protects the Liver and is also important for weight lo

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    22: Bitter Melon.

    This is a tropical and subtropical vine fruit widely grown in Asia, Africa

    the Caribbean for its edible fruit which is among the most bitter of all fru

    A small melon can be eaten as food or up to 50 ml of fresh juice cadrunk per day for those who can tolerate its bitter taste. Also you can ta

    ml tinctures of bitter melon two to three times per day.

    At least 32 active chemicals have been identified in Bitter Melon so far

    these confer a myriad of healthy benefits to the fruit. Bitter melon is goo

    killing bacteria, viruses, and some cancer cells, reducing inflammation,

    cleansing the blood.

    Like most bitter-tasting foods, bitter melon stimulates digestion, whic

    helpful in people with sluggish digestion, dyspepsia, and constipation.

    But it is not recommended to take it if you have ulcers of the mout

    stomach as it can sometimes make heartburn and ulcers worse. Also S

    children and people with hypoglycemia should not take bitter melon.

    23: Beet Root

    Photo of beetroot courtesy of Gordon Joly

    I love this and very often make juice out of it for the family. I just cut

    ots and boil in water for enough time. Are you an athlete or sportspe

    anting more stamina or just a health enthusiast wanting to exercise for lon

    ink beetroot juice. Research shows that drinking beetroot juice will boost

    amina and help you exercise for up to 16% longer. Nitrate in beetroot j

    ads to a reduction in oxygen uptake, thus making exercise less tiring.

    e you an elderly or have cardiovascular, respiratory or metabolic diseases

    ake you lethargic? Drink beetroot juice as it is rich in nutrients that reduce

    otect against those conditions.

    4: Watercress:

    any of the great herbalists wrote of the revitalizing powers of watercress. E

    mans revered the health benefits of watercress.

    http://www.flickr.com/photos/loopzilla/
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    e very best way to get the full nutritional value of watercress is to pick

    fore a meal and eat. Add to cooked dishes, salads, soup, stews, and stir-f

    st before serving. It acts as an antibiotic, antibacterial,diuretic,expector

    mulant, digestive,stomachic,antiscorbutic, antiseptic, antioxidant, tonic

    eps free radicals away from your cells, helps energize cleansing enzymes in

    er, and is a natural diuretic.

    Photo Porridge of Rice with Chicken, Cabbage and Cress courtesy of Yoppy.

    http://www.flickr.com/photos/spilt-milk/
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    5: Cabbage

    is cheap vegetable works miracles. No wonder it is eaten in many cultures

    ck and prosperity around the New Year as cooked or raw as salad.

    bbage is abundant is Vitamin C (richer than the famous oranges) Vitamiing one of the best anti-oxidant, reduces free radicals in your body which

    e basic causes of ageing. It also helps repairing the wear and tears in the b

    us it is very helpful in treating ulcers, certain cancers, depressions,

    rengthening immune system and fighting against cough and cold, healin

    ounds and damaged tissues, proper functioning of nervous system and the

    lp curing Alzheimers disease.

    bbage is rich is sulphur, helping fight infections in wounds and ulcers. Cabb

    also an excellent source of iodine, which is vital for proper functioning of

    ain and the nervous system.

    bbage also purifies blood and removes toxins (primarily free radicals and

    id which is major cause for rheumatism, gout, arthritis, renal calculi,

    seases, eczema, hardening and de-colorization of skin.

    6: Green Tea.

    e health benefits of green tea have been widely written about. Instead of

    gs, for optimal healthy benefits from green tea,use the finely-ground powd

    e shade-grown green tea plant, which must be very carefully grown,

    lected, then dried, and then stone-ground. Tea such as that used in

    panese tradition, is not your standard green tea. And no, it doesn't com

    gs.

    e Journal of the National Cancer Institute published the Results of

    idemiological study published by the Journal of the National Cancer Institu

    94 indicated that drinking green tea reduced the risk of esophageal cance

    inese men and women by nearly sixty percent. University of Pu

    searchers recently concluded that a compound in green tea inhibits the gro

    cancer cells. There is also research indicating that drinking green tea lo

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    tal cholesterol levels, as well as improving the ratio of good (HDL) cholester

    d (LDL) cholesterol.

    e health benefits of green tea do not end there as it has also been show

    otect against rheumatoid arthritis, impaired immune function, general infect

    mong others. It has high amounts of anti-oxidant compound such

    igallocatechin gallate (EGCG)

    7: Blueberries and Bilberries

    ese berries are champion foods because of their antioxidant levels. Bilbe

    e an amazing supplement for vision improvement.

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    8: Prunes:

    Photo of prunes and apple curtoursyhgaronfolo1984

    unes or dried plums are considered one of the healthiest foods there is bec

    ey are ranked as #1 food in terms of antioxidant capacity based on a s

    nducted by researchers from Tufts University in Boston. As such, prunes

    od for protecting against pre-mature aging, wrinkling of the

    rdiovascular disease and certain types of cancer.

    unes also have high concentration of the trace element boron whic

    stulated to play a role in prevention of osteoporosis and osteopenia. Heunes may be able to reverse osteoporosis in post-menopausal women.

    ese humble fruits are good for the bowels, thus relieve constipation becaus

    eir significant concentrations of dietary fibre.

    9: Apples:

    e long old saying that an apple a day keeps the doctor away is as true todahas been always. Apples are a must everyday if you can afford. There

    veral varieties for you to choose from. My best is the Jonagold.

    e health benefits of apples are many as listed below:

    ples are filled with soluble fiber (5 grams). This fiber has been shown to re

    testinal disorders, including diverticulitis, hemorrhoids and possibly some t

    cancer. It helps control insulin levels by releasing sugar slowly into

    oodstream. It cleanses and detoxifies, which helps eliminate heavy metals,

    lead and mercury.

    e pectins in apples help reduce cholesterol levels by lowering insulin secreti

    two studies researchers found that eating five apples a week lowered the

    r respiratory diseases like asthma.

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    cording to Chinese Medicine: Apples strengthen the heart, quench th

    bricate the lungs, decrease mucous and increase body fluids. This is bec

    ey contain potassium which protects the heart.

    udies indicate that eating apples daily can reduce skin diseases.

    cording to a Brazilian study, eating an apple before a meal helped women

    percent more weight than those who didn't.

    ples are packed with vitamins C, A, and flavonoids and with smaller amoun

    osphorus, iron and calcium.

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    0: Carrots, Spinarch and Pumpkins.

    rrots are a daily must have on the menu. Carrots (along with pumpkin

    inach) rank high on the list of all commonly-consumed U.S. antioxi

    getables in terms of their beta-carotene content. Besides beta-caroteen, ca

    ntain phytonutrients called polyacetylenes such as falcarinol and falcariat can help inhibit the growth of colon cancer cells.

    e anti-oxidant properties of these foods make then important in redu

    cidences of cardiovascular diseases if taken daily.

    e all know the benefit of carrots in enhancing eye vision because o

    rotenoid content.

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    1. Almonds.

    ese delicious, foods have long been revered as symbol of wellness and he

    e nuts are enriched with many health-benefiting nutrients that are essentia

    timum health. They are rich in minerals like manganese, potassium, calc

    n, magnesium, zinc, and selenium. A hand full of these nuts a day prov

    ough recommended levels of minerals, vitamins, and protein.

    mond nuts are rich in dietary fiber, vitamins, and minerals and packed

    merous health promoting phyto-chemicals; the kind of well-balanced

    sure protection against diseases and cancers.

    ey are also packed with Vitamin E required for maintaining the integrity of

    embrane of mucus membranes and skin by protecting it from harmful oxy

    ee radicals.

    2:Pomelo:

    is is a wonder fruit that health enthusiast are talking about. For those ob

    ople who want to know how to lose weight, pomelo is good in this. This

    lled the grape fruit which is a wonder citrus fruit for slimming. It helps burn

    ster because it contains enzymes that reduce blood sugar.

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    3: HONEY

    is wonderful gift of nature has always been a treasure in our family since I

    ung. So even at my home, I always make sure that there is available supp

    ney. Honey has many health benefits as listed below.

    Honey is nature's energy booster.

    Honey is a great immunity system builder. It's antioxidant and anti-bact

    operties can help improve digestive system and help you stay healthy and

    sease

    Honey is a natural remedy for many ailments.It is commonly used as a na

    me remedy to treat a wide range of ailments and complaints like y

    fection, athlete foot ,and arthritis pain. Its antiseptic properties inhibits

    owth of certain bacteria and helps keep external wounds clean and free f

    fection. Honey has been used as a natural cure in first aid treatment

    ounds, burns and cuts as it is able to absorb moisture from the air and prom

    aling. Its antibacterial properties prevent infection and functions as an

    flammatory agent, reducing both swelling and pain, and even scarring

    Honey has antimicrobial properties that not only soothes throats but can

    l certain bacteria that causes the infection.

    Honey is also good for curing hangovers.

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    4. WATER:

    ait, wait. Is water a food? No water is a liquid. Food has proteins and mine

    hich your body needs to survive and it provides energy. Water does not h

    y of that. That's why water is not a food. But it makes this list because wit

    ater, most of the health benefits of the above foods would be minimalerage human body is supposed to be 60+ percent water by composition. W

    essential for dissolving most of the nutrients in foods so that our body

    sorb them. When the body gets the water it needs to function optimally

    ids are perfectly balanced and so endocrine-gland function improves. The

    oss of hunger almost overnight.

    ater is also the single most important catalyst in losing weight and keepinf. Water is healthy for your skin, it helps you lose weight, it flushes your to

    ht out of your body, it keeps you alert, and it helps your muscles function m

    ficiently.

    glasses of water a day is what is good for our bodies to achieve the ab

    nefits.

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    oncluding Remarks.

    e list of foods above is not all that inclusive. In fact Mother Nature is abun

    th hundreds of foods of beneficial effects to our health. So the search

    owledge on clean and healthy eating does not end here.

    will constantly keep on updating this book. And for the benefit of those

    ve already bought it, I will always indicate the time of update on the descrip

    ge so that you can know whether to get the newest update.

    stressed in the introduction, Eating And Exercise Are Best Friends. Hea

    ting is one of the first steps to a healthy lifestyle. Just as important is exer

    th diet and exercise go hand in hand. The more you understand how diet

    ercise are a team, the more you can do to help maintain a healthy balanc

    th.

    Thanks!

    Mary Janet Namuli.